WEBVTT

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- Hello everyone, and 
welcome to Yoga with Adriene.

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I am Adriene and this is Benji,

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and today we have Cozy Yoga,

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so grab a little 
blanket if you have one

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and grab a little 
cushion or a pillow

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and then be sure 
to hop into something

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really, really cozy, okay?

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Today's practice is a nice
blend of activity and softness.

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We're gonna breathe deep 
and find what feels good.

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Let's get started.

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(upbeat music)

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Alright my darling friends, 
let's begin lying down.

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Take your time getting there.

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So, start to move in a 
nice, kind, gentle way,

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soft landing as you 
come onto your back.

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Then send the legs out long

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and bring your 
hands to your belly

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and take a deep breath in

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and then this first exhale,
just really let it go, ah.

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Cool, close your eyes.

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Start to tap into 
a little inner smile,

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and just take a moment 
to notice where you are.

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Be thankful,

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appreciative for this practice

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and this time that 
you're taking for yourself

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and for your body.

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So really relishing in the idea

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of the at-home yoga practice.

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There's nothing like it.

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You can feel cozy and this idea

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or this feeling 
of being at home,

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and if that brings up 
some sort of, you know,

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less than happy thought, 
just lean in, breath deep,

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I got your back.

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Gently begin to 
deepen your breath.

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Feel the warmth of 
your hands on your belly.

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And a lotta folks, not everyone,

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but will be practicing this

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for the first time 
around the holidays,

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so again, tapping 
into a little gratitude

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but also breathing 
deep down into the belly

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with love and kindness, 
no toxic thoughts.

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And nice and slow, you're
gonna begin to rock the head

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gently side to side, ear to ear,

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and try to keep a soft 
gaze or your eyes closed,

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at least for the 
first beat of this practice.

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You can listen to 
the sound of my voice

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and let it guide you.

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So, we're massaging 
the back of the head,

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starting to stretch 
through the neck,

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and just arrive here.

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If you're doing 
this with other people,

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you can say hello 
as you turn to one side

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and hello as you turn to 
the other, say, what's up.

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I'll say hi to Benji, hey buddy.

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Okay, and then even it 
out and come back to center,

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and we're gonna take a 
nice full body stretch.

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To do that, 
press into your heels,

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toes up towards the sky,

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and reach the fingertips 
all the way up behind you,

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big full body stretch, 
totally getting Benji here,

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and then point the toes, 
take a deep breath in,

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and then rotate the ankles 
one way and then the other

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and the wrists one 
way and then the other.

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And wherever you are, again,
just take in your surroundings

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and trust that 
everything is as it should be.

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Home is where the heart is.

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Your at-home yoga practice 
can go anywhere, and we

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can maybe use this opportunity

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to just tap 
into gratitude again.

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I don't know about you, 
but I feel quite blessed

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and even when 
I kind of struggle,

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I can return to this feeling 
and it can pick me up,

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and speaking of a pick-me-up,

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we're gonna bring 
the palms to the earth

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and slowly bend one 
knee and then the other.

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And then walk your 
heels up towards your seat.

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Fingertips are gonna reach down,

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and then press into all 
four corners of the feet,

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toes pointing forward, 
and you're gonna inhale,

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lift the hip points up.

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You don't have to go super high,

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just keep it nice and easy

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and maybe open the 
palms as you lift up.

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Knees squeeze in so 
they're not splaying out,

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and then exhale,

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get a little massage on 
your spine as you lower down.

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Alright, and now 
with the breath, big inhale,

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reach it up, hips up 
towards the sky, shins forward.

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Chin to chest first 
and then chin to the sky.

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Nice and then slowly lower,

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and then try to make this one
kind of yummy, soft, fluid.

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Strong foundation in 
the feet, here we go,

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inhale, lift it up.

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Maybe on this one, 
you stay up there

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and find a reach of the
fingertips up and over the head,

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big stretch, shins forward,

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and then exhale, 
float it all the way down.

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Rain it down 
with the fingertips.

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Beautiful, now 
press into the feet,

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and you're gonna send the
hips to one side of your mat,

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any side, you pick,

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and then you're gonna come
into a little fetal position

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as you continue to 
turn onto your side,

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and then really hug the 
knees up towards the chest.

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So, we're getting 
our spinal flection here

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by doing the Bridge lifts and
now a little fetal position,

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so imagine all that 
space between each vertebra.

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If you have a hoodie on, 
now would be a good time

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to go ahead and embrace it,

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and then you're 
gonna take your bottom arm,

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whatever arm's on 
the bottom, imagine that,

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and you're gonna bend it, 
bend at the elbow,

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and create a little 
pillow for yourself,

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and then maybe you find 
that you can hug the knees

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up towards the 
chest a little more,

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and then just allow 
the top arm to rest.

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You're gonna close your eyes

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and you're gonna take five

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nice, long deep 
breaths in and out.

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Close your eyes, 
five breath cycles.

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(deeply breathing)

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And after you do 
about five breath cycles,

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you're gonna use your top
hand to press into the earth

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and then you're gonna 
slowly lift your heart,

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nice and slow, 
use the bottom hand

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to help press you all the up
to a nice cross-legged seat.

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And when you get here,

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you can move the fleshy 
part of the buttocks aside

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if that's your thing.

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You can keep the 
hoodie on or take it off.

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If I was just 
doing this on my own,

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I would definitely 
keep the hoodie on.

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And we're gonna 
sit up nice and tall.

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Hands come 
together at the heart,

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and we tap into a 
little inner smile here,

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so if this is a new 
concept for you, give it a go.

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Try not to define 
it or figure it out,

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just that feeling 
of an inner smile.

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You can even lift the corners
of the mouth just slightly.

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Nice, soft skin of the face, 
pleasant in the face,

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and then we're gonna inhale,

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lift the sternum up a little
bit higher to the thumbs,

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and then exhale, 
relax the shoulders down.

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Beautiful.

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Take one more 
deep breath in here.

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And this time, as you exhale,

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gently bow the 
head to the heart,

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you're getting a nice big
stretch in the back of the neck.

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You can activate 
the shoulder blades,

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drawing them a 
little bit more together

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and down the back body.

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No cranking or forcing though,

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just nice awareness 
in the upper back body.

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And now, listen to 
the sound of your breath

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and set a little 
intention if you like,

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something positive 
that will serve you.

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It can also just be a couple
cycles of conscious breath.

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Neither one cause any harm.

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Sweet, then 
interlace the fingertips

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and then here we go,

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we're gonna lift the chin
and press the palms forward.

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Pause here, 
plug the shoulders in,

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sit up nice and tall,
and then keep it going, pinky,

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pinky fingers are gonna 
reach forward, up, and back

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as you reach all the 
way up towards the sky.

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Big stretch, inhale in.

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Exhale, twist to the left.

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Break free, twist to the left.

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Inhale, sit up nice and tall,

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and exhale, release through.

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Palms come 
together back at center.

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We interlace, 
press the palms forward,

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up and back, big stretch.

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And then releasing, 
open twist to the right.

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Sit up and nice 
and tall, inhale,

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lift your heart,

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and exhale, release, 
come back to center.

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Awesome, we're 
gonna take the left heel

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in towards your center now

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and then the right 
heel just to come in front

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of the left ankle.

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So, one foot in 
front of the other here.

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Then interlace the fingertips,
press the palms forward,

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up and back, big stretch.

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And this time, as you exhale,
you're gonna break free,

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fingertips wiggle 
all the way down,

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and then nice and slow, 
fingertips come to the earth,

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and you're gonna creepy crawl
them all the way forward.

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Start to feel this big 
stretch in your right hip,

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and then yogi's choice,

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if you're tired, 
you're really heavy today,

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go ahead and come 
onto the forearms.

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You can even rest 
your head in your hands.

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Or, if you're feeling a 
little flowy, feeling good,

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you can take the 
hands to one side

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and then the other.

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About five 
cycles of breath here.

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So, you find what feels good,

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maybe you stay static, 
bowing the head,

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or maybe you walk the 
hands from side to side.

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Whatever dance 
you're choosing here,

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try to focus on your breath,

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listening to your 
inhalation and your exhalation.

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And then for this last 
cycle or two of breath,

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see if you can really 
activate the hip creases.

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Pull them back, let your bum,

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your hips grow 
really heavy here,

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so your sit bones really,
instead of reaching up here,

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they reach down, down, 
down towards the earth.

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And then we'll slowly release,

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tuck the chin into the chest, 
come all the way up.

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You're gonna actually 
capture your right foot,

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outer edge of your right foot.

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Left hand comes back 
for a little support.

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Got zoned out 
there, it's working.

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Left hand comes back 
for a little support,

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and you're just 
gonna slowly draw a line

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with your right heel forward,

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so this right knee is 
in a nice right angle here.

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We're sitting up nice 
and tall, nice and tall.

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Maybe you work, in time, 
to pull that right knee back.

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Inhale, sit up nice and tall.

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We're stimulating a 
healthy flow of energy

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that runs up and down the spine,

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perfect if you've 
been a little static,

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and then release.

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Right heel comes in.

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Left shin comes to follow.

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Interlace the fingertips, 
press the palms forward,

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up and back, big stretch.

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Lift through all 
four sides of the torso.

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Take a deep breath in, 
then exhale, break free.

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Wiggle the fingertips, 
bend the elbows,

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and then the fingertips 
come down to the ground,

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and for most of us, it's 
the holiday time right now,

00:12:18.438 --> 00:12:22.508
so spiders won't be good, 
but what would be good?

00:12:23.977 --> 00:12:25.174
Mice?

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Crawl your mice out.

00:12:30.249 --> 00:12:32.986
And then again, 
I don't wanna, it's cozy yoga,

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so it should feel 
really, really good

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and in tune with 
where you are today,

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so, all yoga, really.

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So, you decide, 
maybe it's really active,

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you're like in that Shakti mood.

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Maybe it's really chill.

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Maybe the lower 
back needs some love again,

00:12:48.868 --> 00:12:50.780
walking to the left.

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To the left, 
to the right, to the right,

00:12:55.642 --> 00:12:57.391
to the front, to the front.

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And then just a 
little friendly reminder,

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listen to the 
sound of your breath.

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It really doesn't 
matter what you do here,

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just feel it out.

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There's no right or wrong, 
and focus on your breath.

00:13:10.437 --> 00:13:15.061
and keep returning and 
refocusing on your breath.

00:13:15.061 --> 00:13:19.573
And then watch how it 
can change the way you feel.

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The way you live, okay.

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Keep breathing here, 
and I'll be quiet.

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(deeply breathing)

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And for your 
last cycle of breath,

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really let the sits bones, 
the hips to grow heavy,

00:13:41.694 --> 00:13:44.973
so really actively 
push the hip creases back.

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Send some love to 
that left outer hip.

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And geeze, sighing a lot today.

00:13:56.836 --> 00:14:00.206
Okay, and then we're 
gonna slowly roll it back up.

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Right hand comes 
behind for stability,

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and then here we go, 
we're gonna pick up old Bessie,

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left foot over here, 
and nice and easy,

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you gotta connect 
to your center here,

00:14:11.684 --> 00:14:16.155
your core as you lift, but in
a gentle way, in a nice way.

00:14:16.155 --> 00:14:17.256
You're gonna lift up.

00:14:17.256 --> 00:14:19.459
Notice how I'm 
keeping my right toes active.

00:14:20.893 --> 00:14:23.196
And if this I not 
happening for you,

00:14:23.196 --> 00:14:26.191
you can keep it nice 
and low, nice and easy here.

00:14:27.800 --> 00:14:30.702
In time, we might 
draw that left knee back,

00:14:30.702 --> 00:14:33.339
pulling it back, kinda 
like a bow and arrow here.

00:14:34.373 --> 00:14:37.577
We'll be getting into 
shapes like this in January.

00:14:41.414 --> 00:14:42.935
One more breath, inhale.

00:14:44.851 --> 00:14:47.253
Oh yeah, then 
the exhale, release.

00:14:47.253 --> 00:14:50.254
Fabulous, palms 
come together, namaste,

00:14:50.254 --> 00:14:53.259
and then let's press them 
forward and shift forward.

00:14:53.259 --> 00:14:57.196
We're gonna come to 
all fours, nice and easy.

00:14:57.196 --> 00:15:00.366
Knees underneath the hip points,

00:15:00.366 --> 00:15:01.801
wrists underneath the shoulders.

00:15:01.801 --> 00:15:04.704
Take a deep breath in here,
press away from your yoga mat.

00:15:06.506 --> 00:15:07.774
Awesome, then you're gonna

00:15:07.774 --> 00:15:09.909
just walk the left 
hand in just a hair

00:15:09.909 --> 00:15:12.178
and we're gonna inhale, 
reach the right fingertips

00:15:12.178 --> 00:15:14.914
all the way up and out, 
and then exhale.

00:15:14.914 --> 00:15:16.816
Right hand is 
gonna place, replace,

00:15:16.816 --> 00:15:17.784
excuse me, the left hand,

00:15:17.784 --> 00:15:20.286
and you're gonna open 
left fingertips up high.

00:15:20.286 --> 00:15:21.387
Only two more rounds of this,

00:15:21.387 --> 00:15:25.558
just opening up 
nice and slow, thoracic,

00:15:25.558 --> 00:15:29.262
finding that nice 
through the chest, the pecs.

00:15:32.064 --> 00:15:34.200
Beautiful, and one 
more round, you got it.

00:15:36.936 --> 00:15:39.772
Keep the neck 
supported nice and long,

00:15:39.772 --> 00:15:42.708
ooh, opening up 
through my shoulders, yowza!

00:15:43.576 --> 00:15:45.812
Alright, beautiful 
and then back to center.

00:15:45.812 --> 00:15:47.380
Drop the elbows,

00:15:47.380 --> 00:15:49.982
big heart opener here 
but really, really yummy.

00:15:49.982 --> 00:15:53.486
So palms place on the earth,
elbows in line with the wrists

00:15:53.486 --> 00:15:54.320
and check it out,

00:15:54.320 --> 00:15:56.622
this is a fun one to do with
your family or your roommates

00:15:56.622 --> 00:15:59.192
'cause everyone gets 
to stick their butts up.

00:15:59.192 --> 00:16:00.493
So walk your knees back.

00:16:01.727 --> 00:16:04.964
♪ Let it all shine ♪

00:16:04.964 --> 00:16:08.404
That's the theme this month
right, light, let it shine.

00:16:10.036 --> 00:16:13.247
Forehead slowly melts to the
earth, breathe deep here.

00:16:14.874 --> 00:16:17.043
So I'll be quiet, please listen
to the sound of your breath

00:16:17.043 --> 00:16:18.644
as you press into 
the tops of the feet

00:16:18.644 --> 00:16:20.313
and soften your face.

00:16:20.313 --> 00:16:23.744
Close your eyes, 
melt your heart to the earth.

00:16:28.020 --> 00:16:30.957
(deeply breathing)

00:16:38.317 --> 00:16:40.399
And on your 
last cycle of breath,

00:16:40.399 --> 00:16:43.102
just make sure that your 
hips are over your knees,

00:16:43.102 --> 00:16:44.604
I want everyone to 
get this nice stretch,

00:16:44.604 --> 00:16:46.072
so if you've 
gone all the way back

00:16:46.072 --> 00:16:48.374
to a Child's Pose 
situation which I see a lot,

00:16:50.209 --> 00:16:53.867
maybe you might like this
offering of hips over the knees.

00:16:55.715 --> 00:16:58.897
Let's do one more 
big cycle of breath here.

00:17:04.056 --> 00:17:06.125
Sweet, then draw your navel up,

00:17:06.992 --> 00:17:09.848
move from your center, 
walk the knees in,

00:17:09.848 --> 00:17:12.064
come back up onto the palms,

00:17:12.064 --> 00:17:15.034
plant them with so 
much consciousness and care,

00:17:15.902 --> 00:17:17.461
and then slowly,

00:17:18.938 --> 00:17:22.982
peel up from the tail, 
Downward Facing Dog.

00:17:25.845 --> 00:17:28.414
Look at us, just 
two downward dogs here.

00:17:30.116 --> 00:17:32.351
Peddle it out, set,

00:17:32.351 --> 00:17:34.854
excuse me, 
stretch through your feet,

00:17:34.854 --> 00:17:36.634
find what feels good.

00:17:37.924 --> 00:17:41.560
And then slowly 
walk your hands and feet

00:17:41.560 --> 00:17:44.263
towards the center of 
your mat nice and slow,

00:17:44.263 --> 00:17:48.434
so you come into a 
nice yummy Forward Fold.

00:17:48.434 --> 00:17:51.237
Feet hip width apart today
or maybe even a little wider.

00:17:53.239 --> 00:17:55.541
Clasp the elbows, 
take a deep breath in.

00:17:56.876 --> 00:17:59.078
And then as you exhale, release.

00:18:00.012 --> 00:18:03.416
Arms to the earth, 
shake the head loose.

00:18:09.088 --> 00:18:11.724
And then press into your heels,

00:18:11.724 --> 00:18:15.898
bend the knees, and slowly we'll
roll up to stand, nice and slow.

00:18:26.606 --> 00:18:30.710
And when you rise again, 
returning to that warmth,

00:18:30.710 --> 00:18:32.645
that feeling of an inner smile,

00:18:32.645 --> 00:18:37.049
whatever it is for you, 
maybe tapping into a little joy

00:18:37.049 --> 00:18:38.985
or being open to it,

00:18:38.985 --> 00:18:42.755
and to help with that, you
know what I'm gonna do, right?

00:18:44.423 --> 00:18:46.058
Little knocking 
on heaven's door.

00:18:46.058 --> 00:18:48.728
So, you're gonna take 
the fingertips to one side.

00:18:48.728 --> 00:18:51.397
We'll break it down, soft knees,
and then you're gonna

00:18:51.397 --> 00:18:54.500
take 'em through to 
the other side, soft knees,

00:18:54.500 --> 00:18:58.632
and then pick up the pace, 
giddy up, back and forth.

00:19:00.339 --> 00:19:02.775
Keep the feet grounded, 
soft bend in the knees.

00:19:02.775 --> 00:19:05.111
This is a fun one to 
do with others too because

00:19:07.079 --> 00:19:09.415
you all feel like idiots, 
no, I'm just kidding.

00:19:09.415 --> 00:19:10.850
(laughs)

00:19:10.850 --> 00:19:15.561
Joyful, joyful happy people
is what I mean, come on now.

00:19:15.561 --> 00:19:17.823
And if you're doing this alone,

00:19:17.823 --> 00:19:20.292
look at your surroundings, 
you're not alone.

00:19:22.895 --> 00:19:25.436
There's a plant in 
the room, ah, wonderful.

00:19:27.099 --> 00:19:28.733
There's a window, beautiful.

00:19:29.935 --> 00:19:32.872
Hey, if you are lucky enough
to have a roof over your head,

00:19:33.906 --> 00:19:36.375
say thank you.

00:19:36.375 --> 00:19:37.476
Alright, pick 
up the pace here,

00:19:37.476 --> 00:19:39.538
just creating a 
little bit of energy.

00:19:41.814 --> 00:19:44.550
And then, we'll let it go.

00:19:44.550 --> 00:19:47.253
Nice and slow, 
come back to center.

00:19:48.194 --> 00:19:50.949
Then we'll bring 
the feet together

00:19:50.949 --> 00:19:53.893
and the hands to the heart.

00:19:53.893 --> 00:19:55.428
Shift your weight 
to your left foot,

00:19:55.428 --> 00:19:58.030
slowly lift the 
right knee up high.

00:19:58.030 --> 00:19:59.498
Tree Pose.

00:19:59.498 --> 00:20:01.634
You can grab that right heel,

00:20:01.634 --> 00:20:04.236
bring it all the 
way up to your center.

00:20:04.236 --> 00:20:05.571
If that's not 
right for your body,

00:20:05.571 --> 00:20:08.007
maybe give it a try 
with the toes on the ground.

00:20:09.008 --> 00:20:11.210
Either variation or 
maybe here on the calf,

00:20:11.210 --> 00:20:12.311
just not on the knee,

00:20:12.311 --> 00:20:16.415
and then either variation, 
imagine your top,

00:20:16.415 --> 00:20:17.516
the top of you right thigh,

00:20:17.516 --> 00:20:20.994
so this right femur 
thigh bone rotating out.

00:20:22.988 --> 00:20:24.890
Then press your 
left leg into your right.

00:20:24.890 --> 00:20:28.094
Collect some energy, hug 
everything into the midline,

00:20:28.094 --> 00:20:30.663
and then take a variation that
rocks your world here today,

00:20:30.663 --> 00:20:34.400
so maybe it's interlacing 
the fingertips behind

00:20:34.400 --> 00:20:35.634
and opening up 
through the chest,

00:20:35.634 --> 00:20:37.403
which is gonna 
rock my world today.

00:20:39.071 --> 00:20:41.907
Maybe it's taking 
the fingertips up high.

00:20:41.907 --> 00:20:44.643
Maybe it's gently 
keeping the palms together

00:20:44.643 --> 00:20:46.520
in prayer at your heart.

00:20:48.380 --> 00:20:51.283
Breathe deep, 
keep your gaze down

00:20:51.283 --> 00:20:52.852
if you need more stability.

00:20:52.852 --> 00:20:55.387
If you want more of a challenge,

00:20:55.387 --> 00:20:58.290
you can start to draw your
gaze all the way up to the sky.

00:21:01.227 --> 00:21:02.846
Breathing deep.

00:21:05.131 --> 00:21:07.533
And then we'll slowly release.

00:21:07.533 --> 00:21:08.768
Bring the palms together.

00:21:08.768 --> 00:21:10.249
Both feet come down.

00:21:10.249 --> 00:21:11.637
And we'll switch 
to the other side.

00:21:11.637 --> 00:21:13.177
So, shift to your right foot.

00:21:14.306 --> 00:21:15.550
Draw your left leg up.

00:21:16.275 --> 00:21:18.978
And then find where 
you're gonna connect,

00:21:18.978 --> 00:21:20.946
so navel draws in and up,

00:21:20.946 --> 00:21:22.715
and maybe it's on the 
thigh, maybe it's on the shin,

00:21:22.715 --> 00:21:24.650
or maybe it's on the ground, 
but it's all connected,

00:21:24.650 --> 00:21:26.252
so we're not 
holding on for dear life,

00:21:26.252 --> 00:21:28.053
but it's rather engaged,

00:21:28.053 --> 00:21:30.420
and then top of the 
left thigh bone rotates out.

00:21:31.757 --> 00:21:32.925
And then take a variation

00:21:32.925 --> 00:21:35.461
that feels really 
awesome on this side.

00:21:35.461 --> 00:21:40.132
I'm gonna go behind my back
again, opposite thumb on top.

00:21:40.132 --> 00:21:42.018
And then play with your focus.

00:21:47.039 --> 00:21:49.575
And then slowly, we'll release.

00:21:49.575 --> 00:21:52.611
Palms come together, both
feet on the ground, awesome.

00:21:52.611 --> 00:21:54.813
Inhale, take a big 
reach up towards the sky.

00:21:56.615 --> 00:22:00.590
Exhale, snowflakes 
falling all the way down, mm.

00:22:02.821 --> 00:22:05.491
And then bend 
your knees generously.

00:22:05.491 --> 00:22:09.195
You're gonna plant one palm and
then the other or fingertips

00:22:10.563 --> 00:22:13.165
and then we're gonna 
slowly keep bending the knees,

00:22:13.165 --> 00:22:15.534
lift the heels up, 
stretch through the feet,

00:22:15.534 --> 00:22:17.336
and you're gonna 
drop your center down.

00:22:18.588 --> 00:22:20.339
Then walk the 
fingertips behind,

00:22:20.339 --> 00:22:24.227
soft landing as you come 
onto your bum, onto a seat.

00:22:25.651 --> 00:22:27.546
And then we're 
gonna open the knees wide,

00:22:27.546 --> 00:22:29.524
soles of the feet come together,

00:22:29.524 --> 00:22:34.060
and we sit up nice and 
tall for Cobbler's Pose.

00:22:34.854 --> 00:22:37.089
And you can 
take this opportunity

00:22:37.089 --> 00:22:39.711
to massage your 
feet a little bit here.

00:22:41.860 --> 00:22:44.363
You can, if you don't, if
that's really not your thing,

00:22:44.363 --> 00:22:45.531
here's a little instruction.

00:22:45.531 --> 00:22:47.533
You can take your 
thumbs to the arches

00:22:47.533 --> 00:22:50.789
and just start to 
massage that area,

00:22:52.037 --> 00:22:53.606
and then take it from there.

00:22:53.606 --> 00:22:54.909
Hey buddy.

00:23:04.183 --> 00:23:06.727
That's why we pay 
him the big bucks.

00:23:09.455 --> 00:23:10.684
Hey bud.

00:23:15.261 --> 00:23:18.464
Okay, and then sit up nice and
tall after your foot massage.

00:23:18.464 --> 00:23:20.566
If you skimped out 
on that foot massage,

00:23:20.566 --> 00:23:21.900
put your thumbs to 
your arches right now

00:23:21.900 --> 00:23:24.937
and just give a couple presses, 
just see what happens.

00:23:24.937 --> 00:23:29.181
Notice how you feel when you
participate in that action.

00:23:30.376 --> 00:23:33.545
Once again, tops of the 
thighs are rotating out,

00:23:33.545 --> 00:23:36.815
just like in Tree Pose, and
we're gonna sit up nice and tall

00:23:37.883 --> 00:23:39.151
and then send your heart forward

00:23:39.151 --> 00:23:41.020
as you bend the 
elbows left to right.

00:23:42.154 --> 00:23:44.923
Maybe you pause 
about right here,

00:23:44.923 --> 00:23:48.398
chest open, throat open, 
inner smile turned on.

00:23:50.329 --> 00:23:52.264
Or maybe you 
continue the journey down,

00:23:52.264 --> 00:23:54.967
nose towards the toes, 
rounding through the spine,

00:23:55.834 --> 00:23:57.269
feeling that deep stretch again

00:23:57.269 --> 00:23:58.838
through the back of the neck.

00:24:06.245 --> 00:24:07.413
Take a deep breath in,

00:24:08.747 --> 00:24:11.550
and then use your exhale 
to slowly roll it back up.

00:24:12.451 --> 00:24:14.235
Awesome work.

00:24:14.235 --> 00:24:17.623
We're gonna take the feet out
in front, hands behind you,

00:24:17.623 --> 00:24:20.025
and just gonna windshield 
wiper the legs one way

00:24:21.060 --> 00:24:22.761
and then the other.

00:24:22.761 --> 00:24:24.396
Buddy, buddy, keep it clean.

00:24:25.564 --> 00:24:27.328
One way

00:24:27.328 --> 00:24:28.827
and then the other.

00:24:29.735 --> 00:24:31.837
And then just do it 
a couple more times.

00:24:33.005 --> 00:24:35.341
Make it your own, get 
a little booty massage.

00:24:35.341 --> 00:24:36.575
If you need a little more,

00:24:36.575 --> 00:24:39.511
you can cross opposite ankle
over the top of the thigh.

00:24:39.511 --> 00:24:40.646
Keep the toes active.

00:24:49.602 --> 00:24:51.023
And then when 
you feel satisfied,

00:24:51.023 --> 00:24:52.624
go ahead and bring it 
all the way to center.

00:24:52.624 --> 00:24:55.060
We're gonna 
cross the ankles again.

00:24:55.060 --> 00:24:58.197
Come onto all fours, prepare
for your One-Legged Pigeon.

00:24:58.197 --> 00:25:00.599
Now, couple a things 
before we do this today.

00:25:01.597 --> 00:25:05.137
Grab your blankie and 
your pillow just in case,

00:25:06.038 --> 00:25:08.374
and you choose an option.

00:25:08.374 --> 00:25:11.010
If you're 
feeling a little chilly,

00:25:11.944 --> 00:25:13.870
you're gonna take your blanket,

00:25:14.680 --> 00:25:17.716
this is a very fancy move here,

00:25:17.716 --> 00:25:20.753
and you're gonna bring 
it up on your shoulders,

00:25:20.753 --> 00:25:24.256
and you're gonna wear it
like this, go the other side.

00:25:26.191 --> 00:25:29.695
And then you're gonna keep your
pillow handy, like Benji is,

00:25:29.695 --> 00:25:32.364
and then you're gonna come into
your pigeon like this, okay?

00:25:32.364 --> 00:25:36.335
If you're a little bit heated, 
say you're warm,

00:25:36.335 --> 00:25:37.503
that's what that means,

00:25:37.503 --> 00:25:40.406
you're going to, 
instead, lay your blanket,

00:25:44.109 --> 00:25:45.558
he thinks it's for him.

00:25:47.146 --> 00:25:49.915
Well, I know you 
love blankies, but,

00:25:49.915 --> 00:25:52.785
so if you're heated, 
you're gonna lay your blanket.

00:25:52.785 --> 00:25:55.954
Sorry, this video's 
turning into a long one.

00:25:55.954 --> 00:25:58.323
You're gonna lay your 
blanket out, but that's okay.

00:25:58.323 --> 00:26:00.292
Cozy yoga together.

00:26:00.292 --> 00:26:01.393
Like this, and then you're gonna

00:26:01.393 --> 00:26:04.313
come into your 
One-Legged Pigeon like so.

00:26:05.497 --> 00:26:07.866
So, it's a little 
bit special either way.

00:26:07.866 --> 00:26:10.269
You're either 
laying on your blanket

00:26:10.269 --> 00:26:12.838
or you're gonna bring it around

00:26:12.838 --> 00:26:16.775
and wear it like a shawl, okay?

00:26:16.775 --> 00:26:18.710
Both are very simple gestures

00:26:18.710 --> 00:26:21.013
that are gonna make you 
feel awesome in your Pigeon.

00:26:21.013 --> 00:26:22.250
I know it seems like

00:26:24.016 --> 00:26:27.470
what are we doing, Adriene, but

00:26:28.620 --> 00:26:30.289
sometimes it's 
the little things.

00:26:31.156 --> 00:26:32.491
And then you're 
gonna take your pillow

00:26:32.491 --> 00:26:34.626
and your option 
here for the pillow

00:26:34.626 --> 00:26:36.228
is to bring for your head,

00:26:37.229 --> 00:26:39.765
imagine that, or bring 
it over to your right hip

00:26:39.765 --> 00:26:42.267
and use it as a little 
bumper for your right hip.

00:26:42.267 --> 00:26:44.336
Keep the toes active.

00:26:44.336 --> 00:26:46.205
Take a deep breath 
when you get there,

00:26:47.539 --> 00:26:49.975
and then use an exhale 
to find what feels good,

00:26:49.975 --> 00:26:52.411
either resting 
your head on the pillow,

00:26:52.411 --> 00:26:55.481
maybe on the forearms, 
maybe a block if you have it,

00:26:55.481 --> 00:26:57.510
or down to the earth.

00:26:59.618 --> 00:27:02.754
So, it may seem a 
bit silly, but I swear,

00:27:02.754 --> 00:27:03.889
I put a little thought,

00:27:04.954 --> 00:27:08.760
a lot of thought 
into everything I share,

00:27:08.760 --> 00:27:10.529
and so you kind of 
have to make the decision,

00:27:10.529 --> 00:27:14.032
what do I want, the 
blanket over, the blanket out,

00:27:14.032 --> 00:27:15.133
and as you go 
through that action,

00:27:15.133 --> 00:27:16.869
you're committing 
to your choice.

00:27:18.337 --> 00:27:22.040
So without going too into it,

00:27:22.040 --> 00:27:23.275
it's like you're sending a very,

00:27:23.275 --> 00:27:26.612
you're uniting the mind and
the body in a very unique way

00:27:27.446 --> 00:27:30.597
through these simple gestures.

00:27:33.682 --> 00:27:38.991
And then take that mindfulness
and double it in this pose.

00:27:38.991 --> 00:27:41.460
Press into the 
top of the back foot.

00:27:41.460 --> 00:27:42.961
Really feel with every breath

00:27:42.961 --> 00:27:44.823
the nuance of this shape today.

00:27:46.598 --> 00:27:48.166
And then if you've 
been kind of enjoying

00:27:48.166 --> 00:27:50.636
and conversing with your homies
that you're practicing with

00:27:50.636 --> 00:27:53.205
if you're practicing with
someone, go ahead and everyone,

00:27:53.205 --> 00:27:54.773
take this moment 
to close your eyes

00:27:54.773 --> 00:27:58.312
and go inward just for a
couple breath cycles at least.

00:28:04.783 --> 00:28:08.620
A moment of quiet, of silence,
maybe you send some love

00:28:10.656 --> 00:28:16.014
to someone or maybe you dedicate
this moment of silence to

00:28:20.465 --> 00:28:25.458
someone who is 
only with you in spirit.

00:28:35.914 --> 00:28:39.730
Embrace this quiet moment
with one more cycle of breath.

00:28:44.356 --> 00:28:47.066
Whew, and then press 
into the top of the back foot

00:28:48.694 --> 00:28:53.045
and slowly use your hands to
bring it all the way back up.

00:28:55.434 --> 00:28:57.075
Notice what came up.

00:28:57.075 --> 00:28:59.605
You're gonna come 
through to center.

00:28:59.605 --> 00:29:01.640
Soles of the feet kiss together,

00:29:01.640 --> 00:29:04.209
and then you can 
take it to the other side.

00:29:04.209 --> 00:29:05.210
Now, if you're like me

00:29:05.210 --> 00:29:07.346
and you kind of like 
the front of your mat

00:29:07.346 --> 00:29:08.814
to stay the front 
of your mat sometimes,

00:29:08.814 --> 00:29:10.449
depending on 
what room you're in,

00:29:10.449 --> 00:29:13.085
you can stay facing this way,

00:29:13.085 --> 00:29:16.488
just come back to all 
fours and lift the left leg up.

00:29:17.856 --> 00:29:19.091
So, lots of options today.

00:29:19.091 --> 00:29:21.827
If you're like, oh, for this
one, I wanna try the shawl,

00:29:22.695 --> 00:29:23.899
do that.

00:29:23.899 --> 00:29:26.431
So, you're gonna come into
Pigeon Pose on the left side.

00:29:26.431 --> 00:29:28.192
Your choice, your setup.

00:29:35.173 --> 00:29:36.942
I'll change it up so I do both,

00:29:36.942 --> 00:29:39.845
so that I'm with, so 
that I'm with all the people,

00:29:41.246 --> 00:29:44.449
and so that I look 
amazing in this shawl.

00:29:44.449 --> 00:29:45.283
(chuckles)

00:29:45.283 --> 00:29:47.019
When I look at the video later,

00:29:47.019 --> 00:29:48.420
okay, I love you guys.

00:29:48.420 --> 00:29:51.456
Find your One-Legged 
Pigeon on the other side.

00:29:54.026 --> 00:29:55.193
Shoulda said 
this the first round,

00:29:55.193 --> 00:29:59.064
but if the first round was a
little bit too much for you,

00:29:59.064 --> 00:30:00.432
you can do this on your back.

00:30:00.432 --> 00:30:01.700
You can come to lay on your back

00:30:01.700 --> 00:30:04.112
and do a reclined 
One-Legged Pigeon here.

00:30:07.005 --> 00:30:09.274
Okay, so we're taking 
some time to get there.

00:30:09.274 --> 00:30:12.344
You can use the pillow 
in a way that feels awesome,

00:30:12.344 --> 00:30:13.445
but then when you get there

00:30:13.445 --> 00:30:15.881
and after you get done 
laughing at the way I look

00:30:17.049 --> 00:30:20.752
and kind of enjoying the energy
of whatever room you're in,

00:30:20.752 --> 00:30:25.974
I'm serious, as your humble
yoga guide and your friend,

00:30:25.974 --> 00:30:28.894
let's take a 
moment here to be quiet

00:30:28.894 --> 00:30:31.229
and to be with our breath, 
so when you find it,

00:30:33.365 --> 00:30:35.182
breathe deep, a little deeper,

00:30:36.435 --> 00:30:38.407
a little more fully,

00:30:40.906 --> 00:30:42.674
and take the 
mindfulness that you put in

00:30:42.674 --> 00:30:44.753
and just kinda that fun energy

00:30:44.753 --> 00:30:48.445
and maintain that here, 
but just come into stillness.

00:30:51.550 --> 00:30:54.453
And as you listen to 
the sound of your breath,

00:30:54.453 --> 00:30:57.255
again, maybe there's an 
opportunity to send some love

00:30:59.224 --> 00:31:01.035
to someone

00:31:03.862 --> 00:31:06.524
or dedicate this 
moment of silence.

00:31:30.319 --> 00:31:33.191
Awesome, then slowly 
press into the back of the foot,

00:31:33.191 --> 00:31:34.760
excuse me, back of,

00:31:35.994 --> 00:31:37.362
(cheerfully sighs)

00:31:37.362 --> 00:31:39.798
press into the top 
of your back foot, lord,

00:31:40.832 --> 00:31:43.101
and we're gonna 
slowly swing that leg

00:31:43.101 --> 00:31:44.402
as you rise up around.

00:31:45.971 --> 00:31:48.874
You're gonna come to hold 
your pillow at your chest.

00:31:50.375 --> 00:31:52.477
Dig your heels into the ground,

00:31:52.477 --> 00:31:54.479
and then take 
your pillow, lean back,

00:31:54.479 --> 00:31:56.982
lift your shins, and 
just kiss it to the left.

00:31:58.016 --> 00:31:59.751
And then bring it up, 
little Russian twist

00:31:59.751 --> 00:32:01.987
to finish this off, 
and kiss it to the right.

00:32:02.988 --> 00:32:04.890
And then up 
through center to the left

00:32:06.124 --> 00:32:07.259
and to the right.

00:32:07.259 --> 00:32:08.460
Now, pick up the pace a little.

00:32:08.460 --> 00:32:11.096
If you want, you 
can extend opposite leg.

00:32:11.096 --> 00:32:13.765
Everyone's like, "I thought 
this was cozy yoga!"

00:32:13.765 --> 00:32:15.834
It is, you're gonna 
feel amazing in five.

00:32:16.935 --> 00:32:17.769
Four.

00:32:18.603 --> 00:32:19.993
Lift your heart, three.

00:32:21.033 --> 00:32:22.461
Two, look up, smile.

00:32:23.175 --> 00:32:24.509
And then release on the one.

00:32:24.509 --> 00:32:26.411
Pillow's gonna come, 
you guessed it,

00:32:26.411 --> 00:32:27.993
all the way behind the head.

00:32:28.880 --> 00:32:30.682
You're gonna come to 
lie down on your back

00:32:30.682 --> 00:32:33.318
and if you're warm, you're 
gonna lay on your blanket,

00:32:34.853 --> 00:32:37.455
and if you're cold, 
you're gonna take your, or cool,

00:32:37.455 --> 00:32:40.125
or you just wanna be cozy AF,

00:32:41.393 --> 00:32:43.094
I wonder when we're 
gonna look back and go,

00:32:43.094 --> 00:32:45.330
I can't believe we 
all said that for so long.

00:32:46.798 --> 00:32:50.020
Maybe not, 
maybe, maybe we won't.

00:32:55.774 --> 00:32:57.242
Goodness.

00:32:57.242 --> 00:32:59.477
Keepin' it real on the 
Yoga with Adriene channel.

00:32:59.477 --> 00:33:02.314
So, lay on your blanket 
or tuck yourself in, guys.

00:33:03.915 --> 00:33:07.153
Like a mummy, like a burrito.

00:33:09.354 --> 00:33:11.290
(sighs)

00:33:11.290 --> 00:33:14.025
And then allow your hands to
rest gently at your sides.

00:33:14.025 --> 00:33:16.261
(chuckles)

00:33:17.295 --> 00:33:18.196
Hmm.

00:33:19.264 --> 00:33:20.799
And relax the 
weight of your body

00:33:20.799 --> 00:33:22.815
completely and 
fully into the earth.

00:33:25.270 --> 00:33:27.539
So, we're coming up on 
the end of our practice,

00:33:27.539 --> 00:33:30.041
so I'd love to invite 
you to activate your breath,

00:33:31.109 --> 00:33:33.233
really, really 
deepen your breath here.

00:33:34.646 --> 00:33:36.514
We'll take a deep 
breath in together

00:33:38.350 --> 00:33:39.985
and exhale out 
through the mouth.

00:33:41.720 --> 00:33:43.101
Twice more, inhale.

00:33:45.490 --> 00:33:48.660
Exhale, relax the weight of
your body completely and fully,

00:33:50.128 --> 00:33:52.252
and one last time, 
deep breath in,

00:33:53.999 --> 00:33:56.240
and exhale to 
release everything.

00:33:57.769 --> 00:33:58.971
Close your eyes.

00:33:59.938 --> 00:34:02.556
Once again, 
returning to gratitude,

00:34:02.556 --> 00:34:05.243
this appreciation for your body,

00:34:05.243 --> 00:34:07.198
this time, and this practice.

00:34:09.214 --> 00:34:11.349
And people always thank 
me for Yoga with Adriene,

00:34:11.349 --> 00:34:13.551
but really, thank you because

00:34:15.152 --> 00:34:17.656
anyone who shows 
up for regular yoga

00:34:17.656 --> 00:34:20.725
or just says, yes, maybe 
this is your first practice,

00:34:20.725 --> 00:34:23.228
in which case, do try another.

00:34:23.228 --> 00:34:24.462
This one's unique.

00:34:24.462 --> 00:34:26.731
(laughs)

00:34:28.400 --> 00:34:33.629
But, you're my hero to
show up at home for yourself

00:34:33.629 --> 00:34:36.241
and not press pause and not stop

00:34:36.241 --> 00:34:37.242
or if you do, that's fine,

00:34:37.242 --> 00:34:41.246
but to show up for yourself
in this type of setting is

00:34:42.880 --> 00:34:45.417
pretty amazing, especially in
this day and age, so.

00:34:47.851 --> 00:34:49.562
Basically, you rock.

00:34:55.994 --> 00:34:58.396
Just take another 
cycle of breath here to,

00:34:59.698 --> 00:35:01.900
just to be, 
to calm the nervous system.

00:35:04.135 --> 00:35:08.273
This time of year can 
be intense on many, many,

00:35:08.273 --> 00:35:10.809
many, many, many levels.

00:35:13.335 --> 00:35:17.916
So, the body itself gets
just really caught up, right?

00:35:19.417 --> 00:35:20.637
Caught up in the

00:35:22.020 --> 00:35:23.627
response to

00:35:26.791 --> 00:35:28.760
so many things that happen 
around this time of year,

00:35:28.760 --> 00:35:32.861
so basically, take a 
moment to really just chill.

00:35:36.935 --> 00:35:41.223
Release from 
that fight or flight.

00:35:42.941 --> 00:35:45.143
Soften your breath, make 
sure, like you might notice,

00:35:45.143 --> 00:35:46.845
oh my gosh, yes, 
I'm holding my gluts

00:35:46.845 --> 00:35:50.021
or I'm holding in 
my shoulders, soften.

00:35:56.187 --> 00:35:57.822
Sweet, and if 
you're on the membership,

00:35:57.822 --> 00:36:01.493
you could probably just stay
here, listen to some tunes,

00:36:02.394 --> 00:36:03.789
maybe keep stretching,

00:36:06.818 --> 00:36:09.467
but if you're on 
YouTube and you want to,

00:36:09.467 --> 00:36:12.804
or if you just want to 
move onto the next thing,

00:36:12.804 --> 00:36:15.440
we're slowly going to 
press the palms into the earth,

00:36:16.641 --> 00:36:18.676
lift the knees, and 
you're gonna roll onto the side

00:36:18.676 --> 00:36:22.113
that you did not 
roll on in the beginning.

00:36:22.113 --> 00:36:26.104
So, roll to the other side, 
find your fetal position,

00:36:26.104 --> 00:36:28.453
really hug the 
knees up to the chest,

00:36:28.453 --> 00:36:30.688
bottom arm can 
become a pillow here.

00:36:33.525 --> 00:36:36.928
And then slowly, 
come all the way up.

00:36:38.296 --> 00:36:41.933
Tap into that inner smile or
maybe you have a real smile.

00:36:45.170 --> 00:36:47.138
Maybe you have an outer smile.

00:36:47.138 --> 00:36:48.506
Inner smile's a real smile.

00:36:49.641 --> 00:36:51.246
Alright.

00:36:57.215 --> 00:37:02.603
So, we have our inner smile
and maybe the outer smile lit.

00:37:04.289 --> 00:37:06.224
We'll draw the 
hands to the heart.

00:37:06.224 --> 00:37:07.655
Sit up nice and tall.

00:37:10.829 --> 00:37:13.523
One last time, thank 
yourself for showing up here,

00:37:16.101 --> 00:37:17.769
for sharing 
this practice with me

00:37:17.769 --> 00:37:20.238
and with so many 
amazing people around the world.

00:37:21.506 --> 00:37:22.781
I do think showing up

00:37:24.209 --> 00:37:26.120
for regular at-home yoga

00:37:27.178 --> 00:37:28.947
will make a 
difference in our lives

00:37:28.947 --> 00:37:31.349
and in each other's 
lives and in the world,

00:37:32.484 --> 00:37:35.553
but I think that sometimes 
it can be fun and cozy.

00:37:35.553 --> 00:37:37.856
Important thing 
is that you show up.

00:37:37.856 --> 00:37:38.690
So, thank you so much

00:37:38.690 --> 00:37:40.625
for sharing your time 
and your energy with me.

00:37:40.625 --> 00:37:41.818
Close your eyes.

00:37:42.761 --> 00:37:44.278
Take a deep breath in

00:37:45.597 --> 00:37:47.905
and exhale to bow head to heart.

00:37:50.668 --> 00:37:51.503
Namaste.

00:37:51.503 --> 00:37:54.739
(upbeat music)