WEBVTT

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- Hello my darling friends and
welcome to Yoga With Adriene.

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I'm Adriene and this is Benji
and today we have a beautiful

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heart opening yoga practice.

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I'm also calling
this "Rose Yoga."

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So hop into something
comfy and let's get started.

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(bright music)

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Alrighty my darling
friends, welcome.

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Let's begin in a
nice comfortable seat.

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Come on down to the ground.

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Sit up nice and tall.

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And we'll begin today's practice
with the hands lovingly pressing

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together, right in
the center of your chest,

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the center of your being,
your heart.

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Anjuli Mudra.

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Thank you so much for
committing to this practice,

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for sharing your
valuable time and energy,

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your story with Benji and I and
with all the beautiful people

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and pets around the world.

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Whenever thoughts or
distractions come up

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throughout your practice,

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just take this
time for yourself.

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Acknowledge them.

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You don't have
to ignore anything.

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And do your best to stay present
with whatever's going on

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in your body, in your mind.

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Whatever you've
got going on in your mind

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as well as in your heart today.

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Let's just ride
the wave together.

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See what happens.

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As you're ready we're gonna
bring a little bit of energy to

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the arms here by sending
the elbows out left to right.

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Once you feel like
you have the shape,

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tuck your chin and send your
gaze towards your hands or if

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you're comfortable, go ahead and
close your eyes and just allow

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the sound of my
voice to guide you.

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We'll take a deep
breath in here together.

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Ready?

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Big inhale, press
the palms together,

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active arms as you breathe in.

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And then as your breathe out,

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slowly bring the
elbows together,

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lift your chin and
send your gaze or

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your third eye up
towards the sky.

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Good, inhale, press the
palms together actively.

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You might even
feel a little shake,

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a little prana,
a little stimulation.

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Hey yo!

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And then exhale,
bring the elbows together,

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lift your chibn,
lift your heart.

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Careful not to crunch
the back of the neck.

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Okay, inhale,
press the palms together,

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elbows left to right.

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Start to bring your
shoulder blades together.

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Inhale, press the
elbows in towards each other.

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Fingers get soft.

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One more time, inhale.

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Elbows left to right.

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And exhale, reel it in.

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Good, then allow
your hands to just soften,

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let it just be
natural and easy here,

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Anjuli Mudra at the heart.

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And we're gonna bow
the head to the hands

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in this prayer mudra

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and there's a little
invitation here to just

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set an intention.

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Or bring a focus to
someone or something.

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Maybe you dedicate this practice
to someone who could use a

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little extra good juju
or just someone you love.

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Maybe there's something you'd
like to clearly state here,

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an intention.

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A word.

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And then as my mom always says

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and used to frequently say
to me as a young person,

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once you have that intention,

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or even if it's just a feeling,
"I choose to be the best version

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of myself," mom says,

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"Act as if it were already so."

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And then let's rock and roll.

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Take a deep breath in.

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As you exhale, go ahead and
release the palms to the knees.

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We're gonna take a deep
breath in and begin to drop the

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shoulders down as you lift
your chest up towards the sky.

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So big heart opener here.

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Heart opener doesn't always
mean like big full wheel or big

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resurrection up to the clouds,
just allow your heart to lift

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and it's a feeling,
a connection,

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it's the intention behind the
movement or the gesture

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that really makes it
about heart for me.

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So feel the belly get long here.

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Think of that long puppy
belly like Benji's belly here.

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Keep drawing your
shoulder blades together.

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Take one more inhale.

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And then, yep, you guessed it,
exhale, chin to chest.

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Rounding through,
think Cat Pose.

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Spinal flexion.

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Stay here for couple breaths.

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Feel the breath really
stretch the upper back body.

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This is that Mr. Burns shape.

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This is really a true
embracing of the shoulders

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kind of coming forward.

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You're doing great.
Soften the skin of the forehead.

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Alright now
let's flow with that.

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Nice and easy.
Inhale to lift the heart.

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Drop a little
weight in your elbows here.

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And then exhale to round
through, chin to chest.

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And since you
know our structure now,

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go ahead and soften
your gaze again

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or close your eyes
so you can really feel it out.

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Inhaling to lift.

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And exhaling to round.

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Benji's so cute.

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He's using me as
a footstool here,

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putting his feet on me.

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And start to sync up
with a deeper breath.

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Best you can here right away.

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Allowing the breath, not just
our physical practice today but

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allowing the breath

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to blossom with each gesture.

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Alright, and wherever you
are go ahead and wrap it up.

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Finish it up and then
bring the head over the heart.

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Take a deep breath
in as you squeeze the

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shoulders up to the ear lobes.

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Then take the elbows back
and down as you breathe out.

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Twice more.
Inhale, squeeze and lift.

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Lift, lift, lift.

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And then exhale.
Shoulder blades draw together.

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Imagine you're
pinching a pencil between

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your two shoulder blades
Okay, one more time.

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Squeeze and lift
as you breathe in.

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And exhale, dropping the
elbows, dropping the shoulders.

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Awesome.

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Take a minute or two here

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to check in with
the head, the neck.

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Don't forget the front of
the neck, too, the throat.

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Just some soft easy movement.

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If you need a structure, you can
draw small circles with the nose

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one way and then the other.

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Otherwise, get free.

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Improvise.

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Notice the sound
effects if there are any.

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Excellent.

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Now we're going to take
the fingertips forward here.

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Take a deep breath in.

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And then on an exhale, cross
the right arm over the left and

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you're just going to
send your fingertips in

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towards the center of your back.
Keep your elbows lifted.

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Lengthen through the side
body here giving yourself

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a beautiful loving embrace.

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Sit up nice and tall, beautiful

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and radiant
throughout the spine.

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Excellent and
then slowly release,

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send the fingertips forward.

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Inhale in.
Exhale, left arm over the right.

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Same thing.
Try not to collapse here.

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Stay lifted.

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Breathe in.

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Elbows lift, lift, lift.

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Breathe out, shoulders
ground, ground, ground.

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Close your eyes for a beat here.

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Feel your own hug,
your own embrace.

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Telling your brain
I'm safe, I'm here,

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I'm doing my yoga practice.
Life is good.

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I'm ready to tend to the soil

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so that my flowers can grow.

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Whatever it is.
Okay, take one more breath.

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And then exhale to release.
Awesome work.

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We're gonna come to all fours
now and then you're gonna make

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your way to Downward Dog but
take your time. There's no rush.

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Enjoy the ride.

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So we already did our spinal
flexion so we're gonna plant the

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palms with consciousness and

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when you're ready
curl the toes under.

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Take a deep breath in.

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Elbow creases shining forward.

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Keep the knees bent as you
slowly peel the tailbone up

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towards the sky.

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Then pedal it out,
listen to your heart here.

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Big heart opener here as you
use your breath to slowly

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gain length in the
backs of the legs

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as you breathe in and then use

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your breath to really melt
the heart towards the thighs

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as you breathe out.

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And you don't
always have to accept,

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you know, do my cues.

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I'm certainly not here to
dictate, just a guide.

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So maybe it's not exactly what
I'm saying but you use that as

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an invitation

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to shine a little flashlight
around and see what's up

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and respond to
whatever it is you find.

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Okey doke, baby
steps to the elevator,

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baby steps to the top
of the mat. Take your time.

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We'll meet in Forward Fold
at the top of your mat.

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Yogi's choice.
Nice conscious footing.

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Feet hip width
apart or flush together,

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you just got to decide.

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Okay.

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Bend your knees here.

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Let the weight of
your head gently fall down.

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Crown towards the floor.

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Then if you like here,
you can lift the toes,

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ground through all
four corners of the feet.

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Find your foundation and
then grab opposite elbow with

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opposite hand and
we're gonna just take

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a couple gentle
little sways here.

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Nice and easy.

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Find your breath.

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Remember your intention.

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Try to give your thinking mind
a break here in this beautiful

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heart opening practice.

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Allow your body intelligence or
even your emotional intelligence

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today with the heart to

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have the head seat at the table.

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Sweet, release the fingertips.

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Bend your knees even more.

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Start to wake up through
your beautiful muscular legs.

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(chuckles) And
then nice and slow,

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listen to the sound of your
breath as you took your chin and

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slowly roll up to standing.

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And as you rise up, right away,
ground down through the feet

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and then continue that energy
from the soles of the feet all

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the way up through the shins,
the kneecaps, the quads.

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Start to lift up from the pelvic
floor and find this beautiful

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long spine as you lift your
heart all the way up and allow

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this energy in your
heart space, this opening,

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to effect the shoulders.

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So for me,
if I'm lifting the heart,

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I'm kind of coming
out of that collapse,

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very naturally kind of
invites my arms to open

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my shoulders to
kind of come into socket.

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So this is a great example of
kind of moving with the feeling.

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So it's good to know the
alignment but then keep asking

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yourself where's it coming from.

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Because sometimes the alignment
that's right in my body is

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completely wrong
perhaps for your body.

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So stay present.

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This is a great practice to just
kind of help us remember those

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beautiful in-depth

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lessons that our practice,

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regular practice teaches us.

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To summarize,
you're in charge, you know best

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and respect your body
by leading with your heart.

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Okay, let's go.

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Inhale, reach for the sky.

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Big stretch requires big breath.

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Exhale.

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Grab your left
wrist with your right arm.

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Take it up and over.

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Again really up and
over not just straight over.

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Feel that lift and then
slowly come back to center.

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Keep breathing here as
you take the opposite wrist.

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Think up and over.

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Excellent, then inhale,
release that.

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Come back to center and
exhale palms come together.

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Anjuli Mudura,
again we're gonna

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slice it right down the
middle here as you bend your

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knees and take
it all the way down.

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Awesome.
Inhale, halfway lift.

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Move nice and slow
here in this first one.

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Shoulder blades draw together,
heart nice and open.

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Exhale, soften and fold.

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Back up the way you came.

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Inhale, palms come together.

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We reach for the sky.

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And exhale, hands to heart.

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Try to get your
center right underneath you.

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Whatever that means to you.

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Okay, again, inhale
fingertips go down to come up.

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Big breath, big stretch.

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Exhale, grab your left wrist,
take it over to the right.

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Dig into the heels, inhale,
come back up to center.

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Grab your right wrist.

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Exhale, take it
over to the left.

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Inhale, come up to center.

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Palms come together and exhale,

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slice it all the way down,
Forward Fold.

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Inhale, halfway lift.

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This time take
your fingertips out,

00:14:31.417 --> 00:14:34.333
palms down towards the earth,
airplane arms.

00:14:34.333 --> 00:14:36.291
Draw your
shoulder blades together.

00:14:36.291 --> 00:14:39.417
Big breath in here as if
you're looking into a pond.

00:14:39.417 --> 00:14:42.375
And then exhale
to slowly release.

00:14:42.375 --> 00:14:44.792
Good, dig into the heels.
Inhale, palms come together.

00:14:44.792 --> 00:14:46.417
Slide all the way back up.

00:14:46.417 --> 00:14:48.500
Reaching fingertips
towards the sky.

00:14:48.500 --> 00:14:50.166
Exhale, hands to heart.

00:14:50.917 --> 00:14:53.000
Take a deep breath
in here. Inhale.

00:14:54.250 --> 00:14:56.917
Exhale to relax
your shoulders, drop in.

00:14:58.125 --> 00:15:01.208
Good, inhale, reach for the sky.
Spread the fingertips.

00:15:01.208 --> 00:15:02.875
This time exhale
over to the right.

00:15:02.875 --> 00:15:03.834
You can grab the wrist or

00:15:03.834 --> 00:15:05.792
you can just keep
the fingertips lifted.

00:15:06.792 --> 00:15:08.542
Inhale, back to center.

00:15:08.542 --> 00:15:10.083
Exhale, over to the left.

00:15:11.375 --> 00:15:12.959
Inhale to center.

00:15:12.959 --> 00:15:17.166
Exhale, palms kiss together
and we slice it right down,

00:15:17.166 --> 00:15:18.417
Forward Fold.

00:15:19.458 --> 00:15:21.500
Inhale, airplane arms.

00:15:21.500 --> 00:15:25.667
Send the crown of your head
forward look out and then exhale

00:15:25.667 --> 00:15:27.375
fold it all the way down.

00:15:27.375 --> 00:15:29.166
Alright, adding on.
Plant the palms here.

00:15:29.166 --> 00:15:31.583
We're going to step
the right foot back

00:15:31.583 --> 00:15:33.083
and then step
the left foot back.

00:15:33.083 --> 00:15:37.166
Sorry Benji. Watch out, bud.
Share the space. (laughs)

00:15:38.083 --> 00:15:40.875
Right away, you know your body
best so if you need to lower the

00:15:40.875 --> 00:15:44.625
knees here, please do but you
want to keep a nice long line

00:15:44.625 --> 00:15:46.625
from the crown to the tail.

00:15:46.625 --> 00:15:48.417
So no collapsing.

00:15:48.417 --> 00:15:51.667
Great, wherever you are,
we're here for three, two.

00:15:51.667 --> 00:15:57.291
Everyone lower with love onto
the belly so nice and slow.

00:15:57.291 --> 00:16:00.542
Nice conscious movement.

00:16:00.542 --> 00:16:02.500
Then drag your hands
in line with your rib cage

00:16:02.500 --> 00:16:03.375
when you get down here.

00:16:03.375 --> 00:16:05.542
Press firmly
into the pubic bone.

00:16:05.542 --> 00:16:08.708
Tops of the feet
grounding down into the earth.

00:16:08.708 --> 00:16:12.708
Squeeze your elbows into your
side body and then inhale

00:16:12.708 --> 00:16:16.458
look forward as
you rise up, Baby Cobra.

00:16:16.458 --> 00:16:20.250
Pause here, breathe as
we strengthen the back body.

00:16:20.250 --> 00:16:24.291
Breathing mindfully,
foundation strong.

00:16:24.291 --> 00:16:28.250
No tension in the neck
soften through the face.

00:16:29.917 --> 00:16:32.166
Good, and then slowly release.

00:16:32.166 --> 00:16:33.500
Forehead kisses the mat.

00:16:33.500 --> 00:16:36.208
We'll curl the toes under.
We'll lift the kneecaps.

00:16:36.208 --> 00:16:38.083
Here we go, inhale in.

00:16:38.083 --> 00:16:40.083
Exhale, press up to Plank.

00:16:40.083 --> 00:16:42.417
Now lift your figurative
heart space up between

00:16:42.417 --> 00:16:44.959
your shoulder blades here.

00:16:44.959 --> 00:16:47.458
Strong and steady
building strength.

00:16:47.458 --> 00:16:49.750
We're here for three.
Breathe deep.

00:16:49.750 --> 00:16:53.417
Two, nice long neck and on
the one send your hip points

00:16:53.417 --> 00:16:55.834
up and back,
Downward Facing Dog.

00:16:55.834 --> 00:16:57.667
Now take some time here.

00:16:57.667 --> 00:17:00.667
Pedal it out.
Melt your heart back.

00:17:00.667 --> 00:17:03.750
Notice what's
coming up in your mind.

00:17:03.750 --> 00:17:05.541
Or even in your body.

00:17:05.541 --> 00:17:07.125
Really stay present

00:17:08.208 --> 00:17:11.290
with whatever
sensation is coming

00:17:11.290 --> 00:17:14.834
your way and then you
use the breath to keep going.

00:17:20.583 --> 00:17:23.583
Alright, establish a
firm connection hand to earth.

00:17:23.583 --> 00:17:25.458
Fingertips clawing
into the mat as you

00:17:25.458 --> 00:17:27.791
anchor the left heel
down to the ground.

00:17:27.791 --> 00:17:30.500
Feel that generous
stretch in your left Achilles,

00:17:30.500 --> 00:17:32.875
calf, back of
the left hamstring.

00:17:32.875 --> 00:17:36.083
And then from there,
from that kind of tripod,

00:17:36.083 --> 00:17:38.583
that's where we'll inhale,
kick the right foot out.

00:17:38.583 --> 00:17:42.166
Imagine you're sliding it
against an imaginary wall.

00:17:42.166 --> 00:17:43.792
Lift up to Three-Legged Dog.

00:17:45.125 --> 00:17:48.625
Then bend your right knee take
your right toes over towards the

00:17:48.625 --> 00:17:50.458
left side of your
mat and begin to stack.

00:17:50.458 --> 00:17:54.834
Right hip over the left as you
take your heart and spiral it

00:17:54.834 --> 00:17:58.708
looking underneath your
right arm, the armpit chest.

00:17:59.625 --> 00:18:01.375
Alright, stick
with your foundation.

00:18:01.375 --> 00:18:05.333
Here we go, big inhale to spiral
it back to Three-Legged Dog.

00:18:05.333 --> 00:18:07.291
Straighten your right leg.

00:18:07.291 --> 00:18:09.667
And then exhale to keep
it going all the way through,

00:18:09.667 --> 00:18:13.417
step it all the way
up into a nice low lunge.

00:18:13.417 --> 00:18:15.875
Gently lower your
back knee to the earth.

00:18:15.875 --> 00:18:19.000
Yogi's choice, you can keep
those toes curled under or if it

00:18:19.000 --> 00:18:21.708
feels more rooted
just more grounded to

00:18:21.708 --> 00:18:23.417
bring the top of the foot
to the earth, do that.

00:18:25.041 --> 00:18:26.417
Inhale in.

00:18:26.417 --> 00:18:30.959
Exhale, squeeze the inner thighs
together and slowly rise up.

00:18:30.959 --> 00:18:33.291
So strong base here
as you bring the palms

00:18:33.291 --> 00:18:34.500
together at your heart.

00:18:35.583 --> 00:18:36.333
Now check it out.

00:18:36.333 --> 00:18:39.125
If this is too
crazy for you today,

00:18:39.125 --> 00:18:40.458
keep the hands on the waistline.

00:18:40.458 --> 00:18:42.750
Just gonna give you
a little better balance

00:18:42.750 --> 00:18:44.458
with your elbows
out left to right.

00:18:45.875 --> 00:18:47.458
So have a strong base here.

00:18:47.458 --> 00:18:49.542
I'm pulling my
right hip crease back.

00:18:49.542 --> 00:18:52.083
Here we go, inhale
long puppy belly again,

00:18:52.083 --> 00:18:54.417
think Benji's belly,
as you slowly,

00:18:54.417 --> 00:18:56.250
so don't force it,
don't push it,

00:18:56.250 --> 00:18:59.041
be sweet, lift your
heart up towards the sky.

00:19:01.333 --> 00:19:05.542
Great. Stay here or hands
on waistline if you need it.

00:19:05.542 --> 00:19:08.834
Squeezing the inner
thighs in for stability.

00:19:08.834 --> 00:19:11.792
Or on an inhale we're
gonna send the elbows out,

00:19:11.792 --> 00:19:13.875
Cactus Arms or,

00:19:13.875 --> 00:19:17.834
I'm from Texas
so football goalpost arms.

00:19:17.834 --> 00:19:20.750
Front knee is not going
beyond that front ankle here

00:19:20.750 --> 00:19:22.792
and we're gonna open
the palms super wide.

00:19:22.792 --> 00:19:25.959
Inhale in, exhale,
close them together.

00:19:25.959 --> 00:19:27.417
Palms kiss.

00:19:27.417 --> 00:19:30.834
Inhale to blossom.
Open your heart.

00:19:30.834 --> 00:19:33.166
Exhale palms kiss.

00:19:33.166 --> 00:19:34.792
One more time, inhale,
you got this.

00:19:34.792 --> 00:19:37.000
Strong legs, squeeze
the thighs to the midline,

00:19:37.000 --> 00:19:41.125
lift your chest up towards the
sky and then exhale palms come

00:19:41.125 --> 00:19:44.834
together and we'll slice it
all the way right back down.

00:19:45.625 --> 00:19:48.834
Left hand to the earth,
just a nice easy twist here.

00:19:48.834 --> 00:19:51.458
Inhale right fingertips
to the sky nice and easy.

00:19:52.959 --> 00:19:55.959
Good, and then
slowly bring it back.

00:19:55.959 --> 00:19:57.875
Fingertips now come to the mat.

00:19:57.875 --> 00:19:58.708
Let's reverse it.

00:19:58.708 --> 00:20:00.250
Take a little weight
out of that left hip by

00:20:00.250 --> 00:20:02.083
pulling the right
hip crease back.

00:20:03.500 --> 00:20:04.750
Breathe deep.

00:20:04.750 --> 00:20:06.792
Keep those right toes active,
best you can.

00:20:06.792 --> 00:20:09.792
Think about flexing your
right foot towards your face,

00:20:09.792 --> 00:20:11.792
towards your third eye.

00:20:13.250 --> 00:20:14.750
Gorgeous, now here we go.

00:20:14.750 --> 00:20:17.458
Dig into your right heel,
roll all the way through.

00:20:17.458 --> 00:20:18.792
We're gonna
plant the palms here,

00:20:18.792 --> 00:20:21.959
lift the back knee up and
step it back, Plank Pose.

00:20:23.166 --> 00:20:24.959
Or Half Plank.

00:20:24.959 --> 00:20:27.542
Strong and steady,
inhale, shift forward.

00:20:27.542 --> 00:20:30.708
Exhale, squeeze the elbows
into the side body as you slowly

00:20:30.708 --> 00:20:32.875
lower down with control.

00:20:32.875 --> 00:20:34.542
And if you're
new to the practice,

00:20:34.542 --> 00:20:37.000
trust me, belly flops
are totally welcome.

00:20:37.000 --> 00:20:38.333
You gotta start
somewhere, right?

00:20:38.333 --> 00:20:39.834
Be kind. Have fun.

00:20:39.834 --> 00:20:41.500
Inhale, Cobra.

00:20:41.500 --> 00:20:43.917
This time maybe we get a
little bit higher, maybe not.

00:20:45.000 --> 00:20:47.041
So holding onto that integrity.

00:20:49.166 --> 00:20:52.125
And then releasing
forehead kisses the mat.

00:20:52.125 --> 00:20:54.917
Good, curl the toes under,
lift the kneecaps,

00:20:54.917 --> 00:20:56.667
tone your quads.

00:20:56.667 --> 00:20:59.250
So from your center,
whatever that means to you,

00:20:59.250 --> 00:21:00.667
inhale in.

00:21:00.667 --> 00:21:03.041
And then exhale,
navel draws up to the spine

00:21:03.041 --> 00:21:05.208
and that's what lifts us up.

00:21:05.208 --> 00:21:08.083
Again, lift your heart space up
between your shoulder blades.

00:21:08.083 --> 00:21:10.583
Benji woke up, yay!

00:21:10.583 --> 00:21:13.500
Inhale in here.
We're here for three.

00:21:13.500 --> 00:21:17.667
Two, hips up and back,
Downward Facing Dog.

00:21:19.917 --> 00:21:22.041
Inhale lots of love in here.

00:21:23.333 --> 00:21:25.291
Exhale lots of love out.

00:21:26.417 --> 00:21:30.083
Reconnect with your
foundation strong and steady.

00:21:30.083 --> 00:21:32.417
And when you're ready,
anchor the right heel down.

00:21:33.500 --> 00:21:37.875
Claw through the fingertips and
nice and slow we'll slide the

00:21:37.875 --> 00:21:39.750
left foot as if it
were sliding up an

00:21:39.750 --> 00:21:41.291
imaginary wall all the way up.

00:21:41.291 --> 00:21:42.875
So slow and with control.

00:21:44.125 --> 00:21:46.458
Beautiful, then
bend your left knee.

00:21:46.458 --> 00:21:50.083
Take your left toes over towards
the right side of your mat.

00:21:50.083 --> 00:21:53.125
And allow your
heart to spiral open.

00:21:53.959 --> 00:21:58.166
You can look underneath
your left armpit chest.

00:21:58.166 --> 00:22:00.125
Right heel's
still anchoring down.

00:22:01.792 --> 00:22:03.750
Pressing into both palms evenly.

00:22:05.375 --> 00:22:07.041
Good, then draw your center in.

00:22:07.041 --> 00:22:09.375
Slowly spiral it back.

00:22:09.375 --> 00:22:11.667
Inhale, send your
left foot out long.

00:22:12.583 --> 00:22:15.708
Three-Legged Dog,
exhale slowly reel it in.

00:22:15.708 --> 00:22:18.208
Beautiful controlled
movement here.

00:22:18.208 --> 00:22:19.625
Nice work.

00:22:20.458 --> 00:22:23.041
Gently lower the
right knee to the earth.

00:22:23.041 --> 00:22:24.542
Find your footing back there.

00:22:24.542 --> 00:22:27.458
Whatever feels good.
Experiment.

00:22:27.458 --> 00:22:29.667
Get to know your body
through your practice.

00:22:29.667 --> 00:22:34.000
Simply copying me or copying
a teacher's not gonna do it.

00:22:34.000 --> 00:22:37.417
Ot it's gonna do something
but it's not gonna do

00:22:39.375 --> 00:22:40.458
it.

00:22:40.458 --> 00:22:42.917
The magic. The union.

00:22:42.917 --> 00:22:44.458
You know, the yoga.

00:22:45.792 --> 00:22:48.583
Okay, squeeze the inner
thighs together everybody.

00:22:48.583 --> 00:22:51.291
Inhale in from that
place of connection,

00:22:51.291 --> 00:22:53.458
that strong base, rise up.

00:22:53.458 --> 00:22:56.041
You're gonna feel strong even
if you feel like you have

00:22:56.041 --> 00:22:57.417
a lot of strength to build.

00:22:57.417 --> 00:23:00.166
If you start to
energetically work,

00:23:00.166 --> 00:23:02.542
you're going to be more
inspired to show up on your mat.

00:23:04.708 --> 00:23:07.750
'Cause you'll feel supported
and you'll start to notice all

00:23:07.750 --> 00:23:10.375
your amazing
potential to blossom.

00:23:10.375 --> 00:23:12.625
Just like that
of a beautiful rose.

00:23:12.625 --> 00:23:15.375
Okay. Hands,
Anjuli Mudra here again.

00:23:15.375 --> 00:23:17.208
If we want to
come to the waistline,

00:23:17.208 --> 00:23:20.583
again we can here, just gives
you a little more stability.

00:23:20.583 --> 00:23:22.333
It's a great place to start.

00:23:25.250 --> 00:23:26.959
Breathing deep
and don't be afraid

00:23:26.959 --> 00:23:29.291
to back pedal
a little bit, you know?

00:23:29.291 --> 00:23:31.375
Like sometimes we get
so far in all these poses

00:23:31.375 --> 00:23:32.959
it's okay to come back.

00:23:32.959 --> 00:23:34.000
Come back to basics.

00:23:34.000 --> 00:23:37.333
Come back find something new.

00:23:37.333 --> 00:23:38.750
Go a little deeper.

00:23:40.375 --> 00:23:42.917
And make it more
sustainable and more enjoyable.

00:23:44.500 --> 00:23:47.291
Okay, pull the left hip crease
back if you're not already.

00:23:47.291 --> 00:23:49.375
Hopefully by now we're starting
to really feel that connection

00:23:49.375 --> 00:23:51.542
of the inner thighs hugging
in towards the midline

00:23:51.542 --> 00:23:53.125
which is going to inspire this.

00:23:53.125 --> 00:23:56.458
Here we go, big lift
all the way up in the heart.

00:23:58.333 --> 00:24:00.125
So send it way
beyond your physical body.

00:24:00.125 --> 00:24:03.917
Send that heart energy or
let it radiate way up and out.

00:24:06.875 --> 00:24:09.000
And then inhale
to open the elbows,

00:24:09.000 --> 00:24:12.250
open the palms,
lift your chest up high.

00:24:12.250 --> 00:24:15.000
And exhale to slowly
hold onto your balance

00:24:15.000 --> 00:24:16.291
as you bring them together.

00:24:16.291 --> 00:24:18.083
Move nice and slow here.

00:24:18.083 --> 00:24:22.500
Inhale, open the chest,
elbows go wide.

00:24:22.500 --> 00:24:24.542
And exhale, palms kiss.

00:24:25.875 --> 00:24:26.917
Bring the elbows together.

00:24:26.917 --> 00:24:28.667
One time, one more time, inhale.

00:24:32.166 --> 00:24:34.458
And exhale.

00:24:34.458 --> 00:24:35.291
Bring it together.

00:24:35.291 --> 00:24:37.792
Slow and with
control from center.

00:24:37.792 --> 00:24:40.625
Bring it back down,
nice easy slice.

00:24:40.625 --> 00:24:42.291
Right hand to the earth.

00:24:42.291 --> 00:24:44.291
Nice and easy,
inhale left fingertips

00:24:44.291 --> 00:24:45.458
reach up towards the sky.

00:24:45.458 --> 00:24:49.125
Big twist so bring
on a big ol' breath.

00:24:49.125 --> 00:24:52.041
Good and then reeling
it down, nice and easy.

00:24:53.208 --> 00:24:55.000
Send the hips back.

00:24:55.000 --> 00:24:56.959
You can keep the back
foot exactly where it is.

00:24:56.959 --> 00:24:59.333
Allow your left
foot however to peel up.

00:24:59.333 --> 00:25:02.959
Again, flexing those chose
actively towards your face.

00:25:02.959 --> 00:25:05.250
So bend the knees
generously as you need to.

00:25:05.250 --> 00:25:09.000
I honestly really encourage
a good generous bend here.

00:25:13.083 --> 00:25:15.417
And then here we go,
digging into that left heel,

00:25:15.417 --> 00:25:17.208
slowly rolling through.

00:25:18.458 --> 00:25:21.000
Awesome work.
Plant the palms.

00:25:21.000 --> 00:25:24.208
We'll lift the back knee,
we'll step it back, Plank Pose.

00:25:24.208 --> 00:25:25.583
Inhale to shift forward.

00:25:25.583 --> 00:25:29.792
Exhale, belly to Cobra or now
maybe you take a chaturanga to

00:25:29.792 --> 00:25:33.625
an Upward Facing Dog or
straight to Upward Facing Dog.

00:25:33.625 --> 00:25:35.917
Allow your heart to
lift as you breathe in.

00:25:38.125 --> 00:25:41.417
And then on your exhale, make
your way to Downward Facing Dog.

00:25:44.625 --> 00:25:45.917
Awesome work.

00:25:45.917 --> 00:25:48.458
Anchor the left heel, inhale,
lift the right leg up high.

00:25:49.500 --> 00:25:51.542
This time straight
into it, exhale,

00:25:51.542 --> 00:25:53.875
knee to nose round
through, step it up.

00:25:55.208 --> 00:25:56.667
Back knee lowers.

00:25:57.708 --> 00:26:01.708
Let the root of this posture
really be in that back foot.

00:26:01.708 --> 00:26:03.208
Inhale, reach for the sky.

00:26:03.208 --> 00:26:05.250
Both fingertips up high.

00:26:05.250 --> 00:26:06.959
Lift your heart.

00:26:06.959 --> 00:26:10.041
Exhale, moving through
that Cactus Arm pose.

00:26:10.041 --> 00:26:13.041
You're gonna bend the elbows,
squeeze the shoulder blades

00:26:13.041 --> 00:26:15.125
together and then
release the fingertips

00:26:15.125 --> 00:26:18.083
all the way back like airplane.

00:26:18.083 --> 00:26:20.125
Inhale in here.

00:26:20.125 --> 00:26:22.667
Exhale, draw the
shoulder blades together.

00:26:22.667 --> 00:26:26.000
Option here now to interlace
the fingertips behind the tail,

00:26:26.000 --> 00:26:27.500
behind the back.

00:26:27.500 --> 00:26:29.333
If it doesn't really feel
good in your body then

00:26:29.333 --> 00:26:31.542
just keep the arms
nice and wide.

00:26:31.542 --> 00:26:34.500
This is totally Kate Winslet
at the top of the boat here.

00:26:34.500 --> 00:26:35.667
Got to bring an image here.

00:26:35.667 --> 00:26:38.083
Bring an open mind,
an open heart,

00:26:38.083 --> 00:26:41.083
lift the corners of
your mouth just a bit.

00:26:41.083 --> 00:26:42.417
One more breath.

00:26:43.125 --> 00:26:46.667
Yes, and then
slowly release everything.

00:26:46.667 --> 00:26:48.792
Come back to
your nice low lunge.

00:26:49.959 --> 00:26:52.333
Good, left hand to the earth.

00:26:52.333 --> 00:26:54.500
This time instead of a twist,
we're going to take the right

00:26:54.500 --> 00:26:58.417
fingertips all the way forward,
up and back and reach it towards

00:26:58.417 --> 00:27:00.625
the back edge of your mat.

00:27:00.625 --> 00:27:03.792
Stay here or option
to lift the hips up high,

00:27:03.792 --> 00:27:06.834
grab your left toes, so you're
going to lift your left toes

00:27:06.834 --> 00:27:08.959
and then nice and steady,
and maybe even turning the

00:27:08.959 --> 00:27:10.625
right toes out
a bit if you like,

00:27:10.625 --> 00:27:13.375
you're going to slowly
begin to keep that

00:27:13.375 --> 00:27:16.208
front knee over the front
ankle and lift your heart.

00:27:16.208 --> 00:27:19.542
So don't let that
knee go too far ahead.

00:27:19.542 --> 00:27:20.959
Just check out
where you are today.

00:27:20.959 --> 00:27:24.083
Big breath in.
Lift the chest, side body long.

00:27:25.500 --> 00:27:28.583
And then slow and with control
just as you've been moving

00:27:28.583 --> 00:27:30.000
we're gonna come out of it

00:27:30.000 --> 00:27:32.333
and come back
to our nice low lunge.

00:27:33.417 --> 00:27:35.333
Great. Pull the right
hip crease back.

00:27:35.333 --> 00:27:38.583
We come into this runner's
stretch here just for a breath.

00:27:38.583 --> 00:27:39.625
Just to balance it out.

00:27:39.625 --> 00:27:42.000
Flex your right toes
towards your face

00:27:42.000 --> 00:27:44.458
and then roll on
through the right foot.

00:27:44.458 --> 00:27:46.583
Great, plant the palms,
step it back.

00:27:46.583 --> 00:27:49.750
You can take it straight to
Downward Dog here if you like or

00:27:49.750 --> 00:27:54.083
moving through a little vinyasa,
using your inhale to find that

00:27:54.083 --> 00:27:56.875
lift, that open heart.
Nice and easy.

00:27:58.083 --> 00:28:00.667
And then staying
connected to the breath,

00:28:00.667 --> 00:28:03.417
we'll make our way
to Downward Dog.

00:28:03.417 --> 00:28:04.834
Take your time.

00:28:09.000 --> 00:28:10.250
Alright, second side.

00:28:10.250 --> 00:28:13.708
After this we're gonna
take it down so stick with it.

00:28:13.708 --> 00:28:15.083
Move with your breath.

00:28:15.083 --> 00:28:17.875
Anchor the right heel, inhale,
lift the left leg up high.

00:28:17.875 --> 00:28:19.291
Three-Legged Dog.

00:28:19.291 --> 00:28:21.417
Pressing into both palms evenly.

00:28:21.417 --> 00:28:23.583
Here we go, exhale,
shift forward,

00:28:23.583 --> 00:28:25.125
knee to nose.

00:28:25.125 --> 00:28:27.166
Light up your core.

00:28:27.166 --> 00:28:29.041
Then step the left foot forward.

00:28:29.041 --> 00:28:31.333
Lower the right
knee to the earth.

00:28:31.333 --> 00:28:33.000
You have a nice
strong base here.

00:28:33.000 --> 00:28:34.708
Once you feel
like you've found it,

00:28:34.708 --> 00:28:38.375
inhale reach the fingertips
all the way up towards the sky.

00:28:39.125 --> 00:28:41.458
Crescent Lunge,
squeeze the inner thighs.

00:28:41.458 --> 00:28:44.125
In particular if you're really
flexible lift up from your

00:28:44.125 --> 00:28:45.834
pelvic floor just a bit.

00:28:45.834 --> 00:28:47.625
Stay connected.

00:28:47.625 --> 00:28:51.083
And then here we go,
big inhale to lift the heart.

00:28:51.083 --> 00:28:54.166
Long puppy belly, big
exhale to slow and with control,

00:28:54.166 --> 00:28:55.375
bend the elbows.

00:28:55.375 --> 00:28:59.166
Ooh, right shoulder and then
slowly coming through

00:28:59.166 --> 00:29:02.417
the Cactus Arms
to your airplane arms.

00:29:03.667 --> 00:29:06.083
Strong legs, strong breath.

00:29:06.083 --> 00:29:10.917
Feel that little bit of tapas,
that warmth forming around

00:29:10.917 --> 00:29:13.458
your neck and your forehead.

00:29:13.458 --> 00:29:15.625
And then option here to
interlace the fingertips.

00:29:15.625 --> 00:29:18.750
If you do, I invite you
to take the opposite bind.

00:29:18.750 --> 00:29:20.125
Lifting your chest.

00:29:21.125 --> 00:29:23.291
Going all in for love.

00:29:23.291 --> 00:29:26.583
Starting with yourself,
totally vulnerable shape here.

00:29:26.583 --> 00:29:29.250
Particularly when
you put your breath

00:29:29.250 --> 00:29:33.291
and your full awareness into it.

00:29:35.208 --> 00:29:36.291
When you connect.

00:29:37.417 --> 00:29:39.542
Alright, take one more breath.

00:29:39.542 --> 00:29:40.708
And then use your exhale.

00:29:40.708 --> 00:29:43.208
So actively use your
exhale to draw your navel in,

00:29:43.208 --> 00:29:46.250
release the arms slowly
and come all the way

00:29:46.250 --> 00:29:49.333
back to your nice low lunge.

00:29:49.333 --> 00:29:53.500
Good work. Left fingertips
reach forward, up,

00:29:53.500 --> 00:29:55.041
big circle and all the way back.

00:29:55.041 --> 00:29:56.583
You might just pause here.

00:29:57.417 --> 00:30:00.041
You might just open up
through the chest here,

00:30:00.041 --> 00:30:04.417
left pec, or in time we might
begin to bend that right knee,

00:30:04.417 --> 00:30:08.792
grab the left toes, and maybe
opening the left hip a bit here,

00:30:08.792 --> 00:30:11.125
opening the left
toes out if you need.

00:30:11.125 --> 00:30:13.417
Find that lift in the chest.

00:30:13.417 --> 00:30:16.333
As you lean back, chin up.

00:30:16.333 --> 00:30:18.708
Throat nice and open.

00:30:18.708 --> 00:30:20.000
Breathing deep.

00:30:21.834 --> 00:30:25.875
Hips and heart connecting.

00:30:27.375 --> 00:30:30.125
Yes, and then with control,
best you can,

00:30:30.125 --> 00:30:33.083
with control, we'll release,
bring it all the way back

00:30:33.083 --> 00:30:36.250
through to your
runner's stretch.

00:30:36.250 --> 00:30:38.750
Take your time.
Pull left hip crease back.

00:30:38.750 --> 00:30:41.458
One more nice awesome stretch

00:30:41.458 --> 00:30:43.834
before we bring it down low

00:30:43.834 --> 00:30:45.166
and close out this session.

00:30:45.166 --> 00:30:47.333
So keep breathing deep.

00:30:47.333 --> 00:30:48.500
Go inward.

00:30:49.834 --> 00:30:52.166
Coming back through.

00:30:52.166 --> 00:30:55.792
Awesome work.
Plant the palms, last Plank.

00:30:55.792 --> 00:30:58.917
So take it or leave
it if you don't want it,

00:30:58.917 --> 00:31:02.041
then you can go Half Plank or
go straight to Child's Pose.

00:31:02.041 --> 00:31:04.291
But here we go, Plank position.

00:31:04.291 --> 00:31:07.458
Gaze straight down, breathe.

00:31:08.667 --> 00:31:10.000
Alright, you're doing awesome.

00:31:10.000 --> 00:31:13.041
Once again, bring your
figurative heart space,

00:31:13.041 --> 00:31:15.542
the center of your chest, bring
it all the way up towards the

00:31:15.542 --> 00:31:18.041
sky as you press
away from your yoga mat.

00:31:18.041 --> 00:31:21.500
Feel that hollow front body
as you reach the heels back.

00:31:21.500 --> 00:31:23.625
We're building strength
here one breath at a time.

00:31:23.625 --> 00:31:27.083
You're doing awesome.
Keep the neck nice and long

00:31:27.083 --> 00:31:30.792
and find your intention
again, your focus.

00:31:30.792 --> 00:31:33.917
Downward, inward,

00:31:33.917 --> 00:31:37.333
creating 100% full body
experience here for

00:31:37.333 --> 00:31:39.917
three, for two,

00:31:39.917 --> 00:31:42.917
and on the one let the
knees kiss the earth.

00:31:42.917 --> 00:31:44.417
Yay! Great work.

00:31:44.417 --> 00:31:47.792
Okay, you're going to send
the legs to one side, any side.

00:31:47.792 --> 00:31:51.667
We'll come up through
to a nice comfortable seat.

00:31:51.667 --> 00:31:53.667
Send the legs out long.

00:31:56.375 --> 00:31:57.875
Excellent.
Just take a beat here.

00:31:57.875 --> 00:31:59.125
Dundasana.

00:31:59.125 --> 00:32:02.834
Thigh bones ground down.
Toes flex up towards the face.

00:32:02.834 --> 00:32:04.708
Shoulder blades come together.

00:32:04.708 --> 00:32:06.708
We lift up through the spine.

00:32:08.583 --> 00:32:11.333
Notice how your
Planks can affect this pose.

00:32:11.333 --> 00:32:12.542
Sitting up tall.

00:32:12.542 --> 00:32:14.792
And if you're struggling here,
you're not alone.

00:32:14.792 --> 00:32:17.208
Remember I've been practicing
for years and I honestly think

00:32:17.208 --> 00:32:20.083
Dundasana is, this shape,
Stick Pose,

00:32:20.083 --> 00:32:22.625
is much more
challenging than an arm balance.

00:32:24.000 --> 00:32:26.875
Okay, send the
fingertips forward.

00:32:26.875 --> 00:32:28.959
On an exhale, slowly lower down.

00:32:28.959 --> 00:32:31.834
You can keep the feet flexed
or you can point the toes

00:32:31.834 --> 00:32:34.375
and you're just going to
come all the way to the earth.

00:32:34.375 --> 00:32:36.375
Nice and slow.

00:32:39.041 --> 00:32:42.125
Fabulous and when you do go
ahead and bend your knees,

00:32:42.125 --> 00:32:44.834
snuggle your shoulder blades
underneath your heart space.

00:32:45.875 --> 00:32:48.583
Walk the heels up
towards your hips.

00:32:48.583 --> 00:32:50.583
Palms come to the earth.

00:32:52.417 --> 00:32:54.208
Find your breath again.

00:32:54.208 --> 00:32:56.375
And when you're ready,
press the feet,

00:32:56.375 --> 00:32:57.959
press the palms
into the earth

00:32:57.959 --> 00:33:00.708
and lift up from
the tail, nice and slow.

00:33:00.708 --> 00:33:03.291
Hip points up towards the sky,
shins forward.

00:33:05.250 --> 00:33:08.166
When you reach the top of
your inhale full capacity,

00:33:08.166 --> 00:33:11.000
exhale, slowly
lower down nice and easy.

00:33:15.208 --> 00:33:17.625
Twice more, inhale, lift it up.

00:33:22.625 --> 00:33:25.041
And exhale, slowly lower down.

00:33:28.208 --> 00:33:30.583
And really let this be soft.

00:33:30.583 --> 00:33:34.208
That soft, kind of
almost feminine energy here,

00:33:34.208 --> 00:33:37.375
that moon energy as
you press into the palms,

00:33:37.375 --> 00:33:40.500
ground through the feet and
slowly for our final round lift

00:33:40.500 --> 00:33:42.792
it up, Setu Bandhasana,
Bridge Pose.

00:33:44.208 --> 00:33:46.667
Now keep that squeezing
into the midline that you

00:33:46.667 --> 00:33:48.166
had in your lunges here.

00:33:49.625 --> 00:33:52.291
And if you like,
take the bind.

00:33:52.291 --> 00:33:54.708
Drawing the shoulder
blades a little closer together.

00:33:55.625 --> 00:33:57.417
Lifting the hips
up a little higher.

00:33:58.959 --> 00:34:02.417
Now lift your
heart towards your chin.

00:34:02.417 --> 00:34:06.000
And open your throat as you lift
your chin up towards the sky.

00:34:07.625 --> 00:34:11.500
Maybe part the lips.
Maybe close the eyes.

00:34:11.500 --> 00:34:14.333
Breathe like you love yourself.

00:34:14.333 --> 00:34:18.083
Inviting a willingness
in to blossom in new ways.

00:34:19.583 --> 00:34:20.792
To open.

00:34:25.125 --> 00:34:27.000
And radiate love.

00:34:33.375 --> 00:34:35.250
Stay here.

00:34:35.250 --> 00:34:36.958
Strong static hold.

00:34:36.958 --> 00:34:38.375
One more breath, you got it.

00:34:40.917 --> 00:34:43.375
And then with control,
same as we've been doing,

00:34:43.375 --> 00:34:45.500
nice and slow
and with control, release.

00:34:50.250 --> 00:34:51.875
Awesome.

00:34:51.875 --> 00:34:54.208
When the spine kisses
the mat again go ahead

00:34:54.208 --> 00:34:55.875
and bring the soles
of your feet together.

00:34:55.875 --> 00:34:57.458
Let the knees open wide.

00:34:58.417 --> 00:35:02.917
Reclined Cobbler's Pose,
Supta Baddha Konasana.

00:35:02.917 --> 00:35:05.083
Take your hands to
the tops of the thighs.

00:35:05.083 --> 00:35:06.875
Just gently pet them.

00:35:06.875 --> 00:35:08.834
Just get the hip
creases a little bit of

00:35:08.834 --> 00:35:10.834
energy to soften here.

00:35:13.041 --> 00:35:15.041
And then bring your
hands to your belly.

00:35:16.917 --> 00:35:18.208
Close your eyes.

00:35:19.375 --> 00:35:21.208
Back to your intention
as you breathe in,

00:35:21.208 --> 00:35:24.250
fill the belly with air,
feel your hands rise.

00:35:26.375 --> 00:35:29.708
And then on the exhale,
yep, you guessed it,

00:35:29.708 --> 00:35:32.125
a gentle fall with the breath.

00:35:34.125 --> 00:35:36.417
So take a couple
moments here with the rise

00:35:36.417 --> 00:35:38.583
and the fall of your own breath.

00:35:59.333 --> 00:36:01.875
Feeling the belly
expand as you breathe in.

00:36:04.083 --> 00:36:07.208
And surrendering to
gravity as you breathe out.

00:36:15.917 --> 00:36:19.625
Then slowly we'll begin
to bring the knees together.

00:36:19.625 --> 00:36:21.166
You can use your hands,

00:36:21.166 --> 00:36:23.583
your fingers to help
guide the thighs in.

00:36:24.542 --> 00:36:27.000
And nice and easy,
move slow here guys,

00:36:27.000 --> 00:36:29.000
move slow, hug the
knees into the chest.

00:36:30.834 --> 00:36:32.708
Last time Cactus Arms.

00:36:32.708 --> 00:36:34.625
You're gonna bring
the elbows to the earth.

00:36:35.542 --> 00:36:38.834
Inhale in, exhale, take
your knees over to the right.

00:36:40.417 --> 00:36:42.250
Inhale, come into center.

00:36:43.000 --> 00:36:45.834
Exhale, take your
knees over to the left.

00:36:49.375 --> 00:36:51.291
And slowly back to center.

00:36:51.291 --> 00:36:53.291
One more time,
over to the right.

00:36:55.875 --> 00:36:57.750
Back to center.

00:36:57.750 --> 00:36:59.917
Over to the left.

00:37:01.166 --> 00:37:03.125
And this time,
bring your right, yeah,

00:37:03.125 --> 00:37:05.208
right elbow in
towards your left elbow.

00:37:05.208 --> 00:37:08.208
You're gonna come into a fetal
position and just take a second

00:37:08.208 --> 00:37:11.667
here to rest your sweet,
precious heart. Close your eyes.

00:37:15.291 --> 00:37:17.208
Notice how you feel.

00:37:23.625 --> 00:37:26.792
And then when you're ready,
we'll begin to press the hands

00:37:26.792 --> 00:37:29.667
into sweet Mama Earth.

00:37:29.667 --> 00:37:32.166
This video is going
live out on Mother's Day so

00:37:32.166 --> 00:37:36.792
also thank you, Mama Earth.

00:37:36.792 --> 00:37:39.542
Yoga works. I kind of got
emotional about Mother Earth.

00:37:39.542 --> 00:37:42.834
So, good stuff.

00:37:42.834 --> 00:37:45.333
And we'll finish by
bringing the palms together.

00:37:45.333 --> 00:37:46.750
You're just going to
create a little energy,

00:37:46.750 --> 00:37:48.500
a little friction.

00:37:49.041 --> 00:37:51.834
This is also something
my mom used to always do

00:37:51.834 --> 00:37:53.959
and something she
used to teach her students

00:37:53.959 --> 00:37:56.333
so we're going
to close with this.

00:37:56.333 --> 00:38:00.792
Nice active gesture of love.

00:38:01.917 --> 00:38:03.291
Get a little heat going.

00:38:03.291 --> 00:38:05.291
Go a little faster.

00:38:05.291 --> 00:38:07.083
And then bring your
hands to your heart.

00:38:08.166 --> 00:38:10.041
Feel your hands on your chest.

00:38:10.041 --> 00:38:11.333
Feel that warmth.

00:38:11.333 --> 00:38:13.959
Give thanks for this time
that you've taken for yourself.

00:38:13.959 --> 00:38:15.333
You're awesome.

00:38:16.375 --> 00:38:19.500
Namaste reminds us
that you're awesome

00:38:19.500 --> 00:38:22.333
and that I'm awesome and

00:38:22.333 --> 00:38:26.000
that our togetherness
is awesome too.

00:38:27.333 --> 00:38:28.375
Let us know how you're feelin'

00:38:28.375 --> 00:38:30.542
in the comments
section down below.

00:38:30.542 --> 00:38:32.917
Share this with someone
who you think might benefit

00:38:32.917 --> 00:38:34.625
and we'll see you next time.

00:38:34.625 --> 00:38:35.792
Namaste.

00:38:37.708 --> 00:38:41.250
(bright music)