WEBVTT

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- What's up everyone,
welcome to Yoga with Adriene,

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I'm Adriene and today we
have an awesome practice

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for confidence.

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So the tools of yoga 
are super powerful

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and the awareness that we
have in our body language

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and in our breath,

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can really make a difference

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in the way that 
we carry our self

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and meet and greet different
experiences in our life.

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So whether you have something

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that you're looking forward to,

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an interview or a date.

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(tongue clicks)

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Or something, or you just
want to become more alive

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and confident and in love
with your mind and your body

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and your soul, this practice
is gonna be awesome for you.

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Let's get started.

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(soft guitar music)

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Alright let's begin cross
legged sitting up nice and tall.

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Just taking a second to check
in with where you're at today.

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(deep breath)

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So we're gonna move swiftly
throughout this practice

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so I invite you to 
really take this moment

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right here right now,
to simply drop the past,

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drop the day thus far.

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Kindly put your to do
list and what's ahead,

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maybe you have a big interview
or something, a hot date no.

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Put it aside and drop your
pin down right here right now

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and we'll use the breath to
guide us, to just tune in.

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(soft inhale)

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Big inhale in through the nose,

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big exhale out through
the nose or the mouth

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whatever feels good here.

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(deep outward breath)

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Just get that 
breath going, inhale

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(strong inward breath)

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and exhale.

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(strong exhale)

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Even deeper.

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(strong inhale and exhale)

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And last one go ahead 
and close your eyes.

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Big breath in.

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(deep inward breath)

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Big breath out.

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(strong outward breath)

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Awesome, draw the hands to
heart namaste, big breath in.

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(strong inward breath)

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And then exhale, 
press the palms forward,

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spread the fingertips super wide.

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Create a bunch of 
energy in the hands here

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as you press into 
the base of the palms

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and then take a second
to plug the shoulders in

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and lift your chest, 
lift your heart.

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Inhale in, keep that deep
breath going, let it unfold.

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(inward breath)

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Give the thinking mind a
break and use your breath

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to just tune in to the
sensations of the body.

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(strong inward breath)

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And then slowly we're
gonna take the hands,

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dial them all the 
way over to the left

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and come into a twist.

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Try to keep that
lift in the heart

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and the shoulders plugged
in just as they were.

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Open up through the chest,
no need to crank here.

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Work on opening 
the front body here,

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finding a little 
softness in the neck.

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Great then we release, bring
the hands all the way back

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this time opposite direction,
fingertips rotate down.

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You get a great stretch
in the forearm here.

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We're gonna plug 
the shoulders in,

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I call this Thriller Arms.

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So after this you can
listen to the song Thriller

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to extra boost your confidence,

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why not?

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And then dial it 
over to the right,

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connect to your center
and come into your twist

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on the other side.

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Lift the chest, 
breath deep please,

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nice long slow deep breaths

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in and out.

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(inward and outward 
strong breaths)

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Great, then reach the arms all
the way back up and forward.

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We'll flip the palms, 
ooh airplane

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and then come all the way
forward onto all fours,

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Tabletop position, Cat-Cow
awakening the spine,

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so good to just stimulate
the energy of the body.

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So drop the belly, 
open through the chest,

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mindful of the shoulders here,
press into your foundation.

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(inhales)

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And on an exhale, rounding
through chin to chest

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(outward breath)

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stretching the back body. 
Keep it going here.

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So a lot of time we can
get a little anxious.

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A little anxiety, feel a little stuck

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because there is 
stagnation in the body.

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And the best way to begin to
move that around to break it up

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and find a little 
freedom and ease,

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is to do some 
spinal work, spinal flexion.

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Opening of the
chest and the heart.

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(breaths)

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So I'll just remind you of this,

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that you can really 
bring the breath.

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(exhales)

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(inhales)

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And really benefit from
your yoga practice.

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Great come back 
to that table top position,

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bring the two big toes together,

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the knees as wide 
as your yoga mat.

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Walk the fingertips 
all the way out

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and then inhale, look forward
as you send the hips back

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coming to an active,
extended child's pose here.

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So really active in the arms,

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you might even lift up the
palms come onto the fingertips.

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This matches my pants 
this kind of like.

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(growls)

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Fierce.

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Claw.

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Fierce claw, yoga with fierce claw.

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Draw the tops of the
shoulders away from the ear

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and then remember when 
we plugged them in

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so see if you can pull
back a little bit here

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and then finally 
melt the head down.

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If it feels good, 
forehead to the mat.

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You can release the 
palms to the mat

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and we're gonna take five nice
long loving breaths in here.

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Breathing into the back body,

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a total surrender.

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(breaths deeply)

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Again bring the breath.

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(deep inward and outward breath)

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Nurturing the systems of
energy, your nervous system.

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(deep breathing)

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Stretching through the hips.

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(deep breath)

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The back, the shoulders.

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(outward breath)

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Forehead presses into the
mat for one more breath,

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if you wanna rock it gently
side to side you can,

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it wouldn't be a bad idea as
this is the third eye point

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or the point of intuition,

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your inner teacher, 
your inner wisdom.

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(breaths)

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Cool, then press into the
palms, inhale look forward,

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exhale, come all the way
back up to all fours.

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Walk the knees 
underneath the hip points

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and when you're ready, 
curl the toes under

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and we're gonna make our
way to downward facing dog.

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Go ahead and take your dog
for a walk, stretch it out.

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Find places to lengthen, keep
it going with the breath.

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(heavy breath)

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Find that support from within,

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by drawing the naval in and
up, hugging the lower ribs in.

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(strong breath)

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And then when you're ready.

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(inward and outward breath)

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After you've taken a moment
to stretch it out and refine,

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come to a place of stillness.

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(slow breathing)

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Breathing deep.

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(relaxed inward and 
outward breaths)

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Awesome, now we're gonna
step the right foot up

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behind the right hand, left
foot up behind the left hand.

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Feet hip width 
apart here to start,

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take a nice big forward fold.

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Stretching out 
through the hamstrings,

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crown of the head 
towards the earth,

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bend your knees as 
generously as you like,

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find what feels good here.

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(smooth breathing)

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Swing a little side to side.

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(inward and outward breath)

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Great then release the arms
and inhale, lift up halfway.

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Palms to the tops of the thighs,

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find length through 
the crown the head,

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pull the elbows back here.

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Careful not to lock out 
through the knees,

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but keep a little
softness, a little support.

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Connect the feet to the
earth, big breath in here.

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(inward breath)

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Find length, and then on
the exhale let it all go.

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Awesome work.

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Tuck the chin into the
chest and roll all the way

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up to your best and most
beautiful mountain pose.

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Now as you stack 
up through the spine,

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really press into your
foundation, your feet.

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See if you can cultivate a
little energy up from the earth

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here to support you.

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So draw up from 
the arches of the feet.

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Maybe lift the kneecaps
sometime is a helpful action.

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Tone the quads 
and open the chest.

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(deep breathing)

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Again come into you best
and most beautiful Tadasana.

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Deep in the breath.

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(outward breath)

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Create space.

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(breaths)

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Lengthen through all
four sides of the torso.

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(strong breath)

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And then when you're 
ready we're gonna

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bring the hands back,
interlace the fingertips,

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draw the knuckles down and
away, open up through the chest.

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(deep breath)

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Big breaths, in and out.

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Strong footing, open the chest.

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(inward breath)

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Lift your heart and option
there to gently lift the chin

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slight back bent check it out,
what feels good in your body.

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(deep breath)

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Great then we'll release
that, bring the palms together

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and then just walk the
feet in arch to arch.

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Great so I'm gonna bring
the sternum up to the thumbs

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just warming up the
legs, awakening the body,

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sending awareness throughout
the whole body here

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to feel good.

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(strong inward breath)

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And confident, 
open in the chest.

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So we're gonna play with
a little balancing here

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but to start we're 
gonna work out

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a little stretch in the legs.

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So just slowly coming up to
a little Flamingo pose here.

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If this is already
challenging your balance,

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bring the hands to the waistline
or use fingertips on a wall

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or on a chair.

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(breath)

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So I need you to 
bring the breath again.

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(strong breath)

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Flamingo pose here.

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Soft and buoyant, not standing
knee here so not locked out.

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Great then send the
right fingertips forward,

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and then slowly we're 
gonna trace a line

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all along the right shin
and grab the right ankle.

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Keep the right knee 
hugging into center,

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big quad stretch here.

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(breaths)

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So if you want more,

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you can release the
left fingertips behind,

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you know what to do here.

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(strong breath)

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Breath deep, keep that lift
up through the front body.

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And keep trying to lengthen

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through all four 
sides of the torso.

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Supporting the spine 
and the energy

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of the Chakras in the spine.

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(strong breath)

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Beautiful.

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Now stay here 
working on balance,

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so first bus stop is Flamingo,

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then you have this kind
of quad stretch here

00:10:31.283 --> 00:10:32.116
working on balance,

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squeezing the inner
thighs to the mid line.

00:10:34.622 --> 00:10:36.983
We're taking it a step
further Standing Bow

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as we bring the right hand

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to the inner arch 
of the right foot,

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the arch of the right foot.

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Keeping the left thumb 
here to remind you

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to lift the sternum here
as we inhale, exhale.

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Slowly, kicking right
toes up towards the sky,

00:10:50.364 --> 00:10:54.495
soft bend in that standing
leg, keep the heart open.

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Breathing deep, woah.

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(deep breath)

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So if you fall.

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(laughs)

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Beautiful.

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Come back, catch your balance.

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Support yourself 
with your breath.

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(breathing)

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So I'm working to 
kick my right toes

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all the way up towards the sky,

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whilst still finding extension

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towards the back edge of my mat.

00:11:14.412 --> 00:11:16.662
If you want, taking the
left fingertips forward

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but remember that plugging
in of the left shoulder here.

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(breaths)

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Breathing deep you got it, one
more big breath in and out.

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(deep breath)

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Soft gaze.

00:11:27.239 --> 00:11:30.142
(strong breaths)

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Focused on the breath.

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Great to come of the
pose we're gonna release

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wherever you are even
if you've fallen out,

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let's all come here give
the right knee a big squeeze

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in towards the chest, 
open the heart,

00:11:42.172 --> 00:11:45.252
plug the shoulders in, 
life the chest

00:11:45.252 --> 00:11:47.463
and then exhale, we release.

00:11:47.463 --> 00:11:51.980
We reconnect we ground down,
open the palms, Mountain pose.

00:11:51.980 --> 00:11:55.480
(deep breaths in and out)

00:11:58.693 --> 00:12:00.951
Great, palms come 
together other side.

00:12:00.951 --> 00:12:03.371
Strong awareness in 
that standing leg

00:12:03.371 --> 00:12:05.891
as we peel the left knee
up for a little Flamingo.

00:12:05.891 --> 00:12:06.785
(strong outward breath)

00:12:06.785 --> 00:12:09.511
So for you dancers 
it's a little posse.

00:12:09.511 --> 00:12:11.652
Or if you've always 
wanted to be a dancer,

00:12:11.652 --> 00:12:14.022
now you can be one.

00:12:14.022 --> 00:12:14.855
Yeah.

00:12:16.818 --> 00:12:18.395
So whether you just 
need a little lift

00:12:18.395 --> 00:12:21.336
or you're preparing for something,
an audition an interview,

00:12:21.336 --> 00:12:23.633
like I said a date, a conversation,

00:12:23.633 --> 00:12:27.600
this is your time to really
find support from within.

00:12:27.600 --> 00:12:29.466
So balancing poses 
can be a little brutal

00:12:29.466 --> 00:12:32.848
because they kind of show us
when we're not connected right?

00:12:32.848 --> 00:12:34.683
Uh, and it can be frustrating

00:12:34.683 --> 00:12:36.215
and we can be hard on ourselves.

00:12:36.215 --> 00:12:38.841
So the lesson here 
is to just tend to it.

00:12:38.841 --> 00:12:40.712
Be kind and 
gentle with yourself.

00:12:40.712 --> 00:12:42.017
(breathing)

00:12:42.017 --> 00:12:43.494
Find support 
where you need it,

00:12:43.494 --> 00:12:45.040
with your breath 
or with the wall.

00:12:45.040 --> 00:12:46.800
(laughs)

00:12:46.800 --> 00:12:49.090
And stick with the practice,
right we're almost done here.

00:12:49.090 --> 00:12:50.118
Here we go.

00:12:50.118 --> 00:12:53.087
(strong breathing)

00:12:53.087 --> 00:12:54.037
Right hand stay where it is,

00:12:54.037 --> 00:12:55.551
left fingertips are 
gonna reach out,

00:12:55.551 --> 00:12:59.968
find this extension and
then slowly lengthen.

00:12:59.968 --> 00:13:03.551
Grab the left ankle,
draw the left knee in.

00:13:04.567 --> 00:13:06.838
So sorry, keep that length
through the left side body

00:13:06.838 --> 00:13:09.317
is what I meant by lengthen.

00:13:09.317 --> 00:13:10.783
And then don't rush this, 
just breath in.

00:13:10.783 --> 00:13:13.944
Nice quad stretch here
opening and awakening.

00:13:13.944 --> 00:13:17.824
Maybe you want more bringing
the right hand back.

00:13:17.824 --> 00:13:19.947
(strong breath)

00:13:19.947 --> 00:13:23.036
For stability for balance, 
don't give up,

00:13:23.036 --> 00:13:24.977
if you keep falling 
out of the pose,

00:13:24.977 --> 00:13:26.869
find something a little
point on the ground

00:13:26.869 --> 00:13:29.419
or a little point on the 
wall to focus on.

00:13:29.419 --> 00:13:32.407
Notice if you're clenching in
the shoulders or in the face.

00:13:32.407 --> 00:13:33.694
See if you can keep a softness.

00:13:33.694 --> 00:13:36.823
Bring a little grace 
to it or practice.

00:13:36.823 --> 00:13:39.756
Lift the sternum, maybe
taking it a step further

00:13:39.756 --> 00:13:42.420
we bring the left hand
to the arch of the foot,

00:13:42.420 --> 00:13:43.920
soft buoyant knee.

00:13:45.179 --> 00:13:47.901
And we grow 
the posture, just play.

00:13:47.901 --> 00:13:51.534
Hug the ribs in, 
keep the chest open.

00:13:51.534 --> 00:13:53.804
(breaths softly)

00:13:53.804 --> 00:13:55.876
Kick the left toes up towards
the sky, take your time.

00:13:55.876 --> 00:13:57.626
Focus on the journey.

00:13:59.446 --> 00:14:03.294
Integrity in the 
process of refining,

00:14:03.294 --> 00:14:06.144
balancing literally on one leg.

00:14:06.144 --> 00:14:08.049
Doing your best, 
giving it your all.

00:14:08.049 --> 00:14:10.066
Maybe you take the right
fingertips forward,

00:14:10.066 --> 00:14:11.778
keep that right 
shoulder plugged in.

00:14:11.778 --> 00:14:14.278
(deep breath)

00:14:19.425 --> 00:14:21.475
Take one more breath 
wherever you are.

00:14:21.475 --> 00:14:23.975
(deep breath)

00:14:24.863 --> 00:14:26.225
In and out.

00:14:26.225 --> 00:14:27.164
(breaths)

00:14:27.164 --> 00:14:28.628
And then slowly release.

00:14:28.628 --> 00:14:30.494
Come all the way back 
through the center.

00:14:30.494 --> 00:14:32.294
Wherever you are 
join me now here

00:14:32.294 --> 00:14:34.720
squeeze that left knee
up towards the heart,

00:14:34.720 --> 00:14:37.387
interlace the fingertips
plug the shoulders in,

00:14:37.387 --> 00:14:40.856
lift the chest and then
maybe we lift the chin here.

00:14:40.856 --> 00:14:42.213
(breaths)

00:14:42.213 --> 00:14:44.713
Lengthening through the crown.

00:14:45.812 --> 00:14:47.150
Great, uh.

00:14:47.150 --> 00:14:51.022
We actually fall out
and release with control

00:14:51.022 --> 00:14:52.834
back to our Mountain pose.

00:14:52.834 --> 00:14:54.309
Awesome, send the 
fingertips around

00:14:54.309 --> 00:14:56.789
opposite finger on top
that you had before,

00:14:56.789 --> 00:14:59.693
interlace the fingertips, draw
the knuckles down and away

00:14:59.693 --> 00:15:00.998
open through the chest.

00:15:00.998 --> 00:15:03.665
(heavy breaths)

00:15:04.642 --> 00:15:06.224
Hmm.

00:15:06.224 --> 00:15:07.815
Let it go.

00:15:07.815 --> 00:15:11.599
Give yourself a big hug, 
right on the top.

00:15:11.599 --> 00:15:13.254
Lift the chest, lift your heart.

00:15:13.254 --> 00:15:15.421
Strong legs, so bring
the feet together here

00:15:15.421 --> 00:15:18.088
so you have one nice long trunk.

00:15:19.307 --> 00:15:20.515
(inhale)

00:15:20.515 --> 00:15:24.098
And then open and then
opposite arm on top.

00:15:24.986 --> 00:15:26.512
Big lift.

00:15:26.512 --> 00:15:29.679
(slow steady breaths)

00:15:31.169 --> 00:15:32.752
Beautiful, release.

00:15:33.862 --> 00:15:35.339
We're gonna turn on out mat

00:15:35.339 --> 00:15:37.577
so we can take our legs
nice and wide here.

00:15:37.577 --> 00:15:40.410
Standing wide legged forward fold.

00:15:41.459 --> 00:15:44.129
So take the legs super wide,

00:15:44.129 --> 00:15:46.725
a great way to gauge this is
by sending the fingertips out

00:15:46.725 --> 00:15:51.545
and join the ankles just
about where the wrists are

00:15:51.545 --> 00:15:53.998
in your mind, it'll be
different for everyone.

00:15:53.998 --> 00:15:56.013
Then turn the big toes in,

00:15:56.013 --> 00:15:57.785
hands come to the waist line.

00:15:57.785 --> 00:15:59.368
And we find a lift.

00:16:01.064 --> 00:16:04.088
If this is not a power
pose, I don't know what is.

00:16:04.088 --> 00:16:06.779
Close your eyes, 
sit up nice and tall,

00:16:06.779 --> 00:16:09.272
stand up nice and tall.

00:16:09.272 --> 00:16:10.930
I was thinking about in hero,

00:16:10.930 --> 00:16:15.160
this is like how we sit up
nice and tall in hero pose.

00:16:15.160 --> 00:16:16.410
Superhero pose.

00:16:17.877 --> 00:16:20.569
Now draw energy up from
the arches of the feet,

00:16:20.569 --> 00:16:22.872
press into the outer 
edges of the feet

00:16:22.872 --> 00:16:25.080
and try to find a nice
even weight in the foot

00:16:25.080 --> 00:16:27.876
so If you're kind of not paying
attention to that big toe

00:16:27.876 --> 00:16:28.822
see if you can connect

00:16:28.822 --> 00:16:31.535
big toe to the ground 
without clenching.

00:16:31.535 --> 00:16:33.763
Inhale in, draw the
shoulder blades together,

00:16:33.763 --> 00:16:35.214
draw the elbows back.

00:16:35.214 --> 00:16:37.062
(smooth breathing)

00:16:37.062 --> 00:16:38.395
Close your eyes.

00:16:39.924 --> 00:16:41.489
(breathing)

00:16:41.489 --> 00:16:42.406
And breath.

00:16:44.704 --> 00:16:45.537
I am bold.

00:16:46.374 --> 00:16:47.291
I got this.

00:16:48.339 --> 00:16:50.839
Maybe a mantra of your choice.

00:16:52.948 --> 00:16:55.953
I am balanced, 
I am strong, I am poised.

00:16:55.953 --> 00:16:57.025
Big breath in.

00:16:57.025 --> 00:16:57.858
(inhales)

00:16:57.858 --> 00:17:01.137
Big breath out to send the
heart forward and down.

00:17:01.137 --> 00:17:03.123
Crown of the head reaches,
keep the length here,

00:17:03.123 --> 00:17:06.823
nice flat back here 
as long as possible.

00:17:06.823 --> 00:17:09.914
And eventually, crown of
the head to the earth.

00:17:09.914 --> 00:17:12.023
So hands are gonna 
come to the earth here

00:17:12.023 --> 00:17:13.588
so we'll all be 
at different levels.

00:17:13.588 --> 00:17:16.944
You might need to stay here,
soft bend in the knees.

00:17:16.944 --> 00:17:19.442
You might need to come up a bit

00:17:19.442 --> 00:17:22.025
and work on a block or a chair.

00:17:23.347 --> 00:17:25.565
If you're growing your practice,

00:17:25.565 --> 00:17:29.055
try bringing the hands in line
with the arches of the feet

00:17:29.055 --> 00:17:32.377
whilst still keeping
this shoulder awareness

00:17:32.377 --> 00:17:34.248
that we've had 
throughout this practice,

00:17:34.248 --> 00:17:35.794
plugging the shoulders in,

00:17:35.794 --> 00:17:37.704
keeping that awareness 
through the chest,

00:17:37.704 --> 00:17:41.377
eventually you'll bring
the crown of the head down

00:17:41.377 --> 00:17:42.923
and we breath here.

00:17:42.923 --> 00:17:44.310
(inhales)

00:17:44.310 --> 00:17:47.335
In time, we're building
up to a headstand here

00:17:47.335 --> 00:17:50.149
so you might if you're
there in your practice

00:17:50.149 --> 00:17:52.625
you might come to a
little tripod headstand,

00:17:52.625 --> 00:17:54.334
you might take it 
all the way up.

00:17:54.334 --> 00:17:56.157
(exhales)

00:17:56.157 --> 00:17:59.692
But be where you are today,
move slow and mindful.

00:17:59.692 --> 00:18:00.851
(exhales)

00:18:00.851 --> 00:18:03.049
And with the breath.

00:18:03.049 --> 00:18:06.170
So a great place to
start is to just be here,

00:18:06.170 --> 00:18:07.337
don't rush it.

00:18:08.407 --> 00:18:11.596
Elbows and arms are at
two nice right angles,

00:18:11.596 --> 00:18:15.227
even, pressing into
all 10 knuckles firmly.

00:18:15.227 --> 00:18:17.785
(breaths)

00:18:17.785 --> 00:18:19.296
If you're working 
in an inversion,

00:18:19.296 --> 00:18:22.310
go ahead and slowly, 
mindfully come out

00:18:22.310 --> 00:18:23.217
and everyone begin to

00:18:23.217 --> 00:18:25.080
press into the outer 
edges of the feet,

00:18:25.080 --> 00:18:29.108
press into the palms and
come all the way back up.

00:18:29.108 --> 00:18:33.085
Here we go, we're gonna heel
toe, heel toe the feet in.

00:18:33.085 --> 00:18:36.393
Coming into a yoga
squat, toes pointing out

00:18:36.393 --> 00:18:38.692
knees nice and wide.

00:18:38.692 --> 00:18:41.068
Tops of the thighs have
external rotation here

00:18:41.068 --> 00:18:42.161
so they're rolling out.

00:18:42.161 --> 00:18:44.280
We're trying to press
out through the knees

00:18:44.280 --> 00:18:46.778
and if you can bring
the palms here together.

00:18:46.778 --> 00:18:48.455
(breaths softly)

00:18:48.455 --> 00:18:52.927
Alright, option to
practice a crow pose here,

00:18:52.927 --> 00:18:56.827
if you feel like that
is necessary for today.

00:18:56.827 --> 00:18:59.121
Otherwise, stay where you are.

00:18:59.121 --> 00:19:01.788
Nice low squat, 
connecting to your roots.

00:19:01.788 --> 00:19:03.387
(exhales)

00:19:03.387 --> 00:19:05.432
Opening up through the hips,

00:19:05.432 --> 00:19:07.072
getting your power shakti on,

00:19:07.072 --> 00:19:09.169
getting that energy moving
up through the spine

00:19:09.169 --> 00:19:11.201
so you can rock and roll.

00:19:11.201 --> 00:19:12.726
If you're working 
in a crow practice

00:19:12.726 --> 00:19:14.901
keep the mindfulness 
of the shoulders

00:19:14.901 --> 00:19:16.650
that we've had all
throughout the practice,

00:19:16.650 --> 00:19:18.568
bring the toes together.

00:19:18.568 --> 00:19:20.548
It's super important that
you work to get the knees up

00:19:20.548 --> 00:19:22.885
towards the armpit chest,
we don't want them resting

00:19:22.885 --> 00:19:24.647
pressing into the elbows.

00:19:24.647 --> 00:19:25.480
(exhales)

00:19:25.480 --> 00:19:27.107
So in time we get them up here,

00:19:27.107 --> 00:19:29.107
find a nice strong base,

00:19:29.966 --> 00:19:34.133
gaze forward, look ahead at
your beautiful bright future

00:19:35.002 --> 00:19:36.268
whilst still staying present

00:19:36.268 --> 00:19:37.275
in your body and in your breath.

00:19:37.275 --> 00:19:38.589
Here we go.

00:19:38.589 --> 00:19:41.020
Maybe rock front to back.

00:19:41.020 --> 00:19:44.004
Finding that lift up
through the upper back body.

00:19:44.004 --> 00:19:48.171
Maybe lift up one toe and
then the other breathing deep.

00:19:49.200 --> 00:19:51.158
Can also just be in 
a nice little squat.

00:19:51.158 --> 00:19:54.190
(smooth breathing)

00:19:54.190 --> 00:19:56.523
Gazes forward, neck is long.

00:20:01.234 --> 00:20:05.680
Take one more breath wherever
you are, strong and steady.

00:20:05.680 --> 00:20:07.930
Leaning into the challenge.

00:20:10.028 --> 00:20:13.695
And we'll meet back in
this nice yoga squat.

00:20:15.624 --> 00:20:17.116
Close the eyes.

00:20:17.116 --> 00:20:18.968
(exhales)

00:20:18.968 --> 00:20:19.885
And breath.

00:20:22.544 --> 00:20:24.840
Great, when you're ready,
drop the chin to the chest,

00:20:24.840 --> 00:20:26.184
awesome work my friends.

00:20:26.184 --> 00:20:28.047
Slowly take the 
fingertips around

00:20:28.047 --> 00:20:29.692
to support you 
in this transition

00:20:29.692 --> 00:20:33.154
as you come bum to the earth
and send the legs out long.

00:20:33.154 --> 00:20:34.692
Should feel really 
awesome on the legs

00:20:34.692 --> 00:20:36.052
after all the work you've done.

00:20:36.052 --> 00:20:40.219
Go ahead and scooch yourself
to the center of the mat.

00:20:42.261 --> 00:20:43.775
And then Dandasana.

00:20:43.775 --> 00:20:45.057
Pressing into the heels,

00:20:45.057 --> 00:20:46.665
palms are gonna come to the sides

00:20:46.665 --> 00:20:48.742
or fingertips depending
on the length of your arms

00:20:48.742 --> 00:20:50.888
sit up nice and tall.

00:20:50.888 --> 00:20:55.623
Stick pose or Staff pose,
drawing up from the pelvic floor,

00:20:55.623 --> 00:20:59.456
really connecting to
this stick or this staff,

00:21:00.395 --> 00:21:04.562
not that one, don't get too
confident on me, just kidding.

00:21:05.602 --> 00:21:06.435
Up through

00:21:08.496 --> 00:21:11.295
the torso, the plumb line.

00:21:11.295 --> 00:21:15.228
My very serious advanced
beautiful point is that,

00:21:15.228 --> 00:21:16.764
(laughs)

00:21:16.764 --> 00:21:19.112
Dandasan we also kind of just
always come to this shape

00:21:19.112 --> 00:21:23.398
but we forget that Danda,
the Danda is the line from

00:21:23.398 --> 00:21:27.002
the base of the spine 
right to the crown.

00:21:27.002 --> 00:21:27.835
The line

00:21:29.208 --> 00:21:31.168
of our energy centers.

00:21:31.168 --> 00:21:32.298
(exhales)

00:21:32.298 --> 00:21:36.465
The line of energy that we
move with and that supports us.

00:21:37.820 --> 00:21:40.710
And when we take a second
to really connect to this

00:21:40.710 --> 00:21:43.846
or your whole practice,
so you're doing awesome,

00:21:43.846 --> 00:21:47.346
it really does serve us 
and it really does

00:21:48.574 --> 00:21:51.241
alter the way we carry ourselves

00:21:52.167 --> 00:21:54.119
and the way we walk into a room

00:21:54.119 --> 00:21:57.694
and the way that we meet
and greet experiences.

00:21:57.694 --> 00:22:00.162
Whether we plan for them or not.

00:22:00.162 --> 00:22:02.504
So take one more 
breath here in your big,

00:22:02.504 --> 00:22:04.234
beautiful Dandasana.

00:22:04.234 --> 00:22:06.317
(laughs)

00:22:08.205 --> 00:22:10.233
And then if the fingertips
are on the earth,

00:22:10.233 --> 00:22:11.826
go ahead and bring 
the palms down

00:22:11.826 --> 00:22:14.703
and everyone press into the
palms and dig into the heels

00:22:14.703 --> 00:22:16.334
and lift your knees.

00:22:16.334 --> 00:22:19.403
Send the hips back and 
slowly hands come

00:22:19.403 --> 00:22:23.569
to the backs of the thighs
and with love we roll it back.

00:22:23.569 --> 00:22:25.379
Hug the knees into the chest,

00:22:25.379 --> 00:22:27.837
give yourself a big
hug, awesome work today.

00:22:27.837 --> 00:22:28.670
(inhales)

00:22:28.670 --> 00:22:30.548
Feel supported by 
your spine here.

00:22:30.548 --> 00:22:32.101
(exhales)

00:22:32.101 --> 00:22:36.268
Snuggle the shoulder blades
underneath your heart space.

00:22:38.283 --> 00:22:40.468
Great work, we're gonna
bring the left foot down,

00:22:40.468 --> 00:22:44.301
right foot comes across,
ankle over the right.

00:22:45.274 --> 00:22:48.034
Right ankle over the left thigh sorry

00:22:48.034 --> 00:22:51.835
and then you know what
to do here, interlace.

00:22:51.835 --> 00:22:54.133
Imagine though, that you're
pressing your left foot

00:22:54.133 --> 00:22:56.615
into a wall here so
usually this kind of like

00:22:56.615 --> 00:22:57.528
dead leg here,

00:22:57.528 --> 00:23:00.154
see if you can really
keep an active foot there

00:23:00.154 --> 00:23:02.370
and then squeeze the 
legs all the way up.

00:23:02.370 --> 00:23:03.942
(exhales)

00:23:03.942 --> 00:23:06.913
Close you eyes again and
feel supported in your spine.

00:23:06.913 --> 00:23:08.901
(heavy breath)

00:23:08.901 --> 00:23:11.060
Supported in general.

00:23:11.060 --> 00:23:13.227
(exhales)

00:23:15.575 --> 00:23:18.082
Great, release, left foot down.

00:23:18.082 --> 00:23:21.758
Right foot's gonna 
keep crossing over

00:23:21.758 --> 00:23:24.102
and then we're gonna touch
right toes to the earth

00:23:24.102 --> 00:23:25.960
and then you're gonna 
just lift your hips,

00:23:25.960 --> 00:23:27.651
send them over to the
right side of your mat

00:23:27.651 --> 00:23:31.428
and then continue this
journey down this twist here.

00:23:31.428 --> 00:23:34.797
If this is too much, you
can uncross the legs,

00:23:34.797 --> 00:23:38.032
open your wings and breath deep.

00:23:38.032 --> 00:23:39.084
(soft exhale)

00:23:39.084 --> 00:23:40.139
Cooling off.

00:23:40.139 --> 00:23:42.635
(inhales)

00:23:42.635 --> 00:23:43.685
Restoring.

00:23:43.685 --> 00:23:44.765
(exhales)

00:23:44.765 --> 00:23:46.903
Lying in your trance 
of our practice

00:23:46.903 --> 00:23:50.979
and just simple breath 
work to settle in.

00:23:50.979 --> 00:23:53.716
(exhales)

00:23:53.716 --> 00:23:55.406
From your center, 
connect to your center

00:23:55.406 --> 00:23:58.628
to bring it all the way
back and we'll switch.

00:23:58.628 --> 00:24:02.344
Right foot down, cross the left
ankle over the right thigh,

00:24:02.344 --> 00:24:04.427
press off the right toes,

00:24:05.895 --> 00:24:09.299
and we squeeze the legs
up towards the chest,

00:24:09.299 --> 00:24:11.294
keeping active in both feet.

00:24:11.294 --> 00:24:15.044
(exhales and inhales deeply)

00:24:22.991 --> 00:24:24.311
Great, release.

00:24:24.311 --> 00:24:26.295
Right foot to the earth,
continue with the journey

00:24:26.295 --> 00:24:30.491
of crossing the left leg down,
left toes touch the earth,

00:24:30.491 --> 00:24:31.775
go ahead and lift the hips,

00:24:31.775 --> 00:24:33.769
bring them over towards the
left side of your yoga mat

00:24:33.769 --> 00:24:37.021
just a hair and then 
coming into the twist

00:24:37.021 --> 00:24:38.881
on the other side.

00:24:38.881 --> 00:24:41.147
Opening through the arms.

00:24:41.147 --> 00:24:42.684
Should feel yummy here.

00:24:42.684 --> 00:24:43.517
(exhales)

00:24:43.517 --> 00:24:45.534
Breathing deep.

00:24:45.534 --> 00:24:47.534
Let's keep this PJ here.

00:24:52.632 --> 00:24:55.965
(smooth deep breathing)

00:25:03.330 --> 00:25:06.123
Great and then connecting again
to your core, your center,

00:25:06.123 --> 00:25:08.447
to come all the way back up.

00:25:08.447 --> 00:25:09.531
(strong inhale)

00:25:09.531 --> 00:25:11.948
Happy Baby pose, you know it.

00:25:12.899 --> 00:25:15.423
Grabbing the outer edges of the feet,

00:25:15.423 --> 00:25:18.149
lifting the soles of 
the feet to the sky

00:25:18.149 --> 00:25:19.848
and finding any movement
here that feels good.

00:25:19.848 --> 00:25:21.858
So you might find
extension through the legs,

00:25:21.858 --> 00:25:22.691
one end and then the other,

00:25:22.691 --> 00:25:24.563
you might rock around.

00:25:24.563 --> 00:25:26.211
I encourage you to 
lengthen the tail bone

00:25:26.211 --> 00:25:29.128
towards the front edge 
of your mat.

00:25:31.028 --> 00:25:33.309
Take one more 
big breath in here.

00:25:33.309 --> 00:25:34.142
(inhales smoothly)

00:25:34.142 --> 00:25:36.278
And then exhale, release,
feet to the earth.

00:25:36.278 --> 00:25:37.778
Ahh, awesome work.

00:25:39.079 --> 00:25:42.073
So you can rock and roll up
into a meditation pose here.

00:25:42.073 --> 00:25:44.928
If you know you gotta boogy, 
awesome work.

00:25:44.928 --> 00:25:47.247
If you have time for a
little Savasana here,

00:25:47.247 --> 00:25:49.222
a little Savasana does 
go a long way,

00:25:49.222 --> 00:25:52.051
just even five nice 
long deep breaths.

00:25:52.051 --> 00:25:54.075
That's what I'm gonna 
do here so,

00:25:54.075 --> 00:25:56.424
opening my arms out 
gently to the side,

00:25:56.424 --> 00:25:58.674
extending the legs out long

00:26:01.528 --> 00:26:05.611
and coming to a place of
surrender, of stillness.

00:26:07.000 --> 00:26:09.917
The last moment of 
our yoga ritual.

00:26:10.816 --> 00:26:13.120
I commend you, you should
definitely take a breath here

00:26:13.120 --> 00:26:16.486
of gratitude of appreciation
for taking the time to do this.

00:26:16.486 --> 00:26:17.966
To connect to 
your breath, your body,

00:26:17.966 --> 00:26:19.866
but also your soul 
because you know what?

00:26:19.866 --> 00:26:21.495
You're freakin' awesome.

00:26:21.495 --> 00:26:24.124
And our yoga practice can
totally support us in being

00:26:24.124 --> 00:26:26.954
our best and 
most awesome selves.

00:26:26.954 --> 00:26:29.506
It just sounds so cheesy
but I really believe it,

00:26:29.506 --> 00:26:33.401
I know it to be true, 
I've experienced it,

00:26:33.401 --> 00:26:34.489
so awesome work.

00:26:34.489 --> 00:26:36.583
(laughs)

00:26:36.583 --> 00:26:37.947
Thanks so much for 
sharing your time

00:26:37.947 --> 00:26:38.861
and your energy with me.

00:26:38.861 --> 00:26:42.284
I wish you the best in whatever
you're headed off and into

00:26:42.284 --> 00:26:45.367
today and tomorrow 
or in your future.

00:26:49.081 --> 00:26:51.156
Let me know how it goes
in the comments below,

00:26:51.156 --> 00:26:51.989
how about that?

00:26:51.989 --> 00:26:53.545
I'll keep the 
conversation going.

00:26:53.545 --> 00:26:56.295
Alright, take good 
care everyone.

00:26:57.926 --> 00:26:58.759
Namaste.

00:27:00.980 --> 00:27:04.063
(soft guitar music)