WEBVTT

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- Hello, everyone and
welcome to Yoga with Adriene.

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I'm Adriene and this is Benji.

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Today we have an
awesome full yoga class

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for you to practice at home.

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This practice is a
self love practice.

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It's very special
because it's a little homage,

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a little tip of the hat

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to the 2017 Find
What Feels Good Roadshow.

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It's my intention that you
return to this practice

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regularly and I hope
that it helps you.

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So hop into something comfy,

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look what I'm wearing today,

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and let's get started.

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(upbeat music)

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Alrighty-roo.

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We're gonna begin
our practice today

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lying flat on our backs.

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Take your time getting there.

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Come on down to the ground.

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Lay down, lie down.

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Tuck your chin slightly.

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Just let everything
go here for a moment.

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We're gonna kind
of ease in today,

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take a moment to empty our cups

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so that we can fill
it lovingly, consciously.

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When you get down low

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let your arms and legs
just relax, close your eyes,

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and allow my voice to guide you.

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We can't always have the perfect
time and the perfect space

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to do the perfect practice

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so whatever's
going on around you

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or whatever's going on inside

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just take a deep
breath in and accept it.

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Maybe tap into a
little inner smile.

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Again, if you can,
close your eyes

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so you can just
help yourself go inward.

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Letting go of all the things

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that absorb our attention
for now that are external.

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Politely putting them on hold

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as you relax your body and
begin to deepen your breath.

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Today's practice is about

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tapping into

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the resource

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and the magic and the
power of a self love practice.

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Lord knows it doesn't come easy,

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but with the tools of yoga
and with the community here,

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with Yoga with Adriene,
we can remind ourselves

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and continue to
remind each other

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to keep circling
back to this super power

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as I have been calling it

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and create a self love practice

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and a relationship
with self love

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that really resonates to you.

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One of the beautiful
things about this community

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and about Find
What Feels Good yoga

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is it promotes and
is built to inspire.

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My main mission is to

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inspire authentic self esteem,

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authentic self care,

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authentic self love.

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How you move
today is everything.

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As you begin to
lift your left hand

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and place it on your heart

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notice how you do it.

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Can you be creative,
can you move slow,

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can you really feel it?

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Then same thing
with the right hand.

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Don't just bring it to the belly

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because that's
what Adriene said.

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Slowly, it helps to slow the
tempo down and close your eyes.

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Bring your right
hand to your belly.

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You'll land with the
left hand on the heart

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and the right hand on the belly.

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Allow your elbows and
shoulders to stay relaxed here

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and start to breathe a
little deeper into your hands.

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Feel, perhaps,

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the rise and
fall of the breath grow here.

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(deep breathing)

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You don't have to do anything

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and you don't have to
become someone you're not,

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which is kind of the theme of
our upcoming 30 Days of Yoga

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if you're doing
this in real time.

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Next January we'll be
talking more about this

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but you don't
have to do anything.

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Just honor your truth,
whatever it is today,

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as a way of
cultivating self love practice

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that's unique to you,
that's authentic.

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Take a deep breath in and
start to wiggle your toes.

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Bat the eyelashes
open to a soft gaze.

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You're gonna slowly rock the
head gently side to side,

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ear to ear.

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See if you can
keep it nice and slow.

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Filling your cup
really mindfully and lovingly.

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This practice of self
love has been attributed

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or kind of has this
stigmatism of being bad

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or like oh, I have to do this
because I'm in survival mode.

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This practice is a
little bit of inspiration

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to implement self love

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as a regular part of your life.

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You're not doing
it because you're

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already feeling destroyed,

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even though that
happens, of course.

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But building a life of
self love with confidence

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and in a way that
feels really unique to you.

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Bring the head back to center.

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We'll bring the palms
down gently at our sides now.

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Press into the earth.

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Press, press, press.

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You're gonna turn the
toes up towards the sky,

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engage the legs. Inhale.

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Then exhale S-H
sound out through the mouth

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as you drive the
navel down to the earth.

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(shushing)

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You should feel the core,
the abdominal wall, engage,

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empty, empty, empty.

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(shushing)

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Then inhale, big breath in.

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(inhaling)

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Then again, exhale,
navel down to the earth.

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(shushing)

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Empty, empty,
empty, empty, empty,

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empty, empty,
empty everything out.

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(shushing)

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Big breath in.
Press into the fingers.

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(inhaling)

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On your last one, S-H sound.

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Empty, empty,
empty, empty, empty.

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Navel's drawing down.

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I hope you're feeling this

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in the core
abdominal wall zipping up.

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From there lift your
knees either one at a time

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or both together up towards
your chest or your heart.

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Yeah, baby. Then scoop
the tailbone up a bit.

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Then your
intuition is always right.

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Usually right.
Give yourself a big hug.

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Find what feels good.

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Develop a deep
listening with your intuition.

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Rock a little side to side,
make noise, breathe deep.

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Try to take nice,
conscious breaths here.

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Then as we get going
we'll control the breath,

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anchoring the mind in
this pranayama practice.

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Such a amazing tool
for self love practice.

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Instead of
spiraling out of control

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we kind of spiral in,
gain control of our breath,

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tell the brain it's all good,

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we're worth
loving and worth living

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and nothing else.

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Slide the hands to
the backs of the legs.

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Lift the shins just a bit.
Create a little space

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and you're just
gonna give your hamstrings

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a little wake-up call.

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(slapping)

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A little pat down.

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Hey, yo.

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Then anchor navel to spine.

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Aw, Benji!

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You came to this, huh?

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Anchor navel to spine again

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just like you did
with the shh S-H sound.

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Engage from your center

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and then you're
gonna rock slowly up

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and down the
length of your spine.

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With practice
this becomes easier,

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but in the early days

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it can be like,
"I don't know if I can get up."

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Massage up and down
the length of the spine.

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Then you're gonna
come all the way through

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when it feels right
and come to all fours,

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Tabletop Position.

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Mmmm.
Thanks for joining me, buddy.

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Come to Tabletop Position

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and find a strong connection

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from the crown to the tail.

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I need to articulate, sorry.

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What does that mean?

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Find a strong articulation
from the crown to the tail.

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Well, start with the hands.

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Open them wide.

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A lot of people
tend to narrow here

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so give yourself a
good amount of space.

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Same with the knees.

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You're wanting to
stack the bones here.

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(whooshing)

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Lift your front body up to
meet the back body by inhaling

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and exhaling S-H sound.

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Draw it back towards the spine.

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(shushing)

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Press away from your yoga mat.
Keep emptying it out.

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(shushing)

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Long neck.

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Then we wanna create
a healthy flow of energy

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that runs from
the base of the spine

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all the way up
through the crown.

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If the neck is dropping here,
feel free to peek at me.

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Then we're
cutting off that energy.

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It's not a healthy flow.

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So gaze straight down, lengthen,

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and try to keep this in mind
throughout our whole practice.

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Aight, we're gonna test this
by curling the toes under

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and drawing the
navel up to the spine.

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First with the S-H sound.

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Inhale.
Exhale, draw it up.

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(shushing)

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Press away from your yoga mat.

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There's no collapse in
between the shoulder blades.

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Quite the opposite.
We're lifting the heart space

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up between shoulder
blades left to right.

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One more time we'll test it out.

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Inhale.

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Exhale S-H sound but
this time lift your knees,

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let them hover.

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(shushing)

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Draw the navel up.
Empty, empty, empty.

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We're here for three.

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Feel that heat, that shake.

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It's not a sign of weakness.

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It's a sign that you're alive.

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Two and one, lower.

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Come on to the tops of the feet.

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Drop the belly. Inhale.

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Open the chest forward.

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Ah. Cow Pose.

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Old familiar friend.

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Cat Pose, round through.

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Now moving with
your breath, my darlings,

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inhale to drop the belly.

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Open the chest.

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Find length.
Exhale to counter that.

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Chin to chest, navel
draws up, find length.

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Keep moving on your own.

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If you feel brave, 
close your eyes.

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Bump the hips from
one side to the other.

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Just take a
couple cycles of breath

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to find movement
that feels really good

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and that feels really you

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and that feels
really awesome today.

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Move slow.

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Might do a Child's Pose.

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Might go in circles.

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Might come forward.

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Waking up through
the neck, the shoulders.

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Then you're gonna take

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this little choreography 
that you've developed,

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this movement that
has some self expression,

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and that's what's gonna take
you up into Downward Dog today.

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You're not taking orders from
me or from anyone on a video

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or as a teacher,

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but listening to
that inner teacher,

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honoring that voice within, 
your body intelligence.

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That's how we'll make
our way to Downward Dog.

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Breathe like you
love yourself here.

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Inhale lots of love in

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and exhale lots of love out.

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(exhaling)

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Inhale lots of love in.

00:12:10.542 --> 00:12:11.959
(inhaling)

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And exhale lots of love out.

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(exhaling)

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Then turn here.
Stick with me.

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I know our arms are tired.

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Turn to look at the
video and look at my pants.

00:12:22.083 --> 00:12:24.000
(chuckling)

00:12:24.000 --> 00:12:25.792
Self love, that's what's up.

00:12:25.792 --> 00:12:28.000
Bring your gaze back to center.

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Bend your knees.

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We're gonna do slow steps.

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You're gonna cross the
right foot over the left,

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walking to the top, and then
left foot over the right.

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As you do this pay attention 
to the nuance of it all.

00:12:39.959 --> 00:12:42.231
Stretch through
the fascia of the foot.

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Stretch all the way
up through the back.

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Everything.

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Awakening.

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It's a very humbling move

00:12:50.708 --> 00:12:52.500
from the back of
the mat to the front.

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When you get there,
feet hip width apart.

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Bend the knees.

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Find Uttanasana,
Extended Forward Fold.

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This move from the back of the
mat to the front of the mat,

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it's very humbling.

00:13:05.443 --> 00:13:09.681
Can be a little
challenging or forced.

00:13:09.681 --> 00:13:14.000
So this practice
really just honors that,

00:13:14.000 --> 00:13:17.390
invites you to find humility

00:13:17.390 --> 00:13:19.867
instead of forcing.

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Clasp the elbows.
Rock a little side to side.

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Make sure you're
breathing deeper.

00:13:26.500 --> 00:13:30.625
Four breaths now with
your head below your heart.

00:13:30.625 --> 00:13:32.417
(exhaling)

00:13:32.417 --> 00:13:34.208
Shake the head loose.

00:13:34.208 --> 00:13:36.917
(inhaling)

00:13:36.917 --> 00:13:38.375
Then release the arms.

00:13:38.375 --> 00:13:39.417
(exhaling)

00:13:39.417 --> 00:13:43.000
Bend the knees and tuck
the chin into the chest.

00:13:43.000 --> 00:13:45.208
Roll it all the way up
to Mountain nice and slow,

00:13:45.208 --> 00:13:47.208
feeling every
nuance best you can.

00:13:47.208 --> 00:13:48.291
Stay present.

00:13:50.291 --> 00:13:52.000
Really root down
through your feet

00:13:52.000 --> 00:13:55.000
as you stack up through the
spine and stand nice and tall.

00:13:55.000 --> 00:13:57.708
Whatever you need
here go ahead and take it,

00:13:57.708 --> 00:13:59.583
fix whatever you need.

00:13:59.583 --> 00:14:01.000
Each time you
come to Mountain Pose,

00:14:01.000 --> 00:14:02.500
and this goes
for every practice,

00:14:02.500 --> 00:14:05.291
see if you really need that.

00:14:05.291 --> 00:14:07.417
Do you really need to do the
movement that you're doing

00:14:07.417 --> 00:14:09.000
or can you kind of surrender,

00:14:09.000 --> 00:14:10.834
root down through the
feet and stand up tall?

00:14:10.834 --> 00:14:12.625
If the answer is yes, 
I need to fix my hair

00:14:12.625 --> 00:14:14.291
or I need to
brush it, that's fine.

00:14:14.291 --> 00:14:16.000
But in time just
keep that awareness.

00:14:16.000 --> 00:14:18.583
Do I need that extra movement?

00:14:21.108 --> 00:14:23.000
So we talk about these
headlights on the hips a lot.

00:14:23.000 --> 00:14:24.542
Imagine I'm not
just shining forward

00:14:24.542 --> 00:14:26.834
but shining up towards the sky.

00:14:26.834 --> 00:14:30.036
Lift your chest and imagine 
this whoosh of energy up through

00:14:30.036 --> 00:14:33.083
the front body and this
grounding through the back.

00:14:33.083 --> 00:14:36.792
Balance out these
two opposing forces here.

00:14:37.792 --> 00:14:39.333
Stand up nice and tall.

00:14:39.333 --> 00:14:41.333
Tadasana, Mountain Pose.

00:14:43.125 --> 00:14:45.000
Close your eyes
and shift your weight

00:14:45.000 --> 00:14:46.125
a little front to back.

00:14:46.125 --> 00:14:50.166
Really feel your feet
grounding into the earth

00:14:50.166 --> 00:14:54.333
and allow your breath
to ground you, as well.

00:14:54.333 --> 00:14:59.544
So nice, full,
conscious pranayama.

00:15:03.041 --> 00:15:06.200
Maybe close your eyes
again if you're feeling brave.

00:15:06.200 --> 00:15:08.000
And then we'll find stillness.

00:15:08.000 --> 00:15:10.959
Head over heart,
heart over pelvis.

00:15:14.875 --> 00:15:17.583
On your next big
breath lead with the thumbs.

00:15:17.583 --> 00:15:19.917
You're gonna inhale,
reach the thumbs forward

00:15:19.917 --> 00:15:21.000
and then up and then back.

00:15:21.000 --> 00:15:24.585
So a big V here like
you're holding a big beach ball.

00:15:24.585 --> 00:15:26.370
Then inhale, lift the chest.

00:15:26.370 --> 00:15:29.000
Then exhale, take that big beach 
ball over towards the left.

00:15:29.000 --> 00:15:30.834
Side body stretch.

00:15:30.834 --> 00:15:33.346
Breathe.
Connect to your center.

00:15:33.346 --> 00:15:35.250
We're gonna
practice that by inhaling

00:15:35.250 --> 00:15:37.000
and then exhale S-H sound.

00:15:37.000 --> 00:15:40.417
Draw your navel back
to support your spine.

00:15:40.417 --> 00:15:42.000
Here we go.

00:15:42.000 --> 00:15:44.375
(shushing)

00:15:44.375 --> 00:15:47.667
Feel that contraction 
engaging your center, your core.

00:15:47.667 --> 00:15:49.000
You got it.

00:15:49.000 --> 00:15:50.625
(deep breathing)

00:15:50.625 --> 00:15:52.291
Slowly bring it back to center.

00:15:52.291 --> 00:15:53.917
We'll do the same
thing on the other side.

00:15:53.917 --> 00:15:55.000
Inhale.

00:15:55.000 --> 00:15:56.912
Exhale. Stay grounded 
through your feet

00:15:56.912 --> 00:15:59.708
as you take your big
beach ball over to the right.

00:15:59.708 --> 00:16:02.041
Notice if you're kinda
dropping off in the neck here.

00:16:02.041 --> 00:16:04.000
You wanna maintain that length.

00:16:04.000 --> 00:16:05.608
We don't wanna pinch it

00:16:05.608 --> 00:16:08.466
because we wanna
create this clear path

00:16:08.466 --> 00:16:10.000
for the energy to flow.

00:16:10.000 --> 00:16:12.866
Nice healthy flow.
Here we go, inhale.

00:16:12.866 --> 00:16:15.308
Big stretch, big breath.
Then exhale, S-H sound.

00:16:15.308 --> 00:16:16.348
Navels draws in.

00:16:16.348 --> 00:16:18.041
(shushing)

00:16:18.041 --> 00:16:20.306
Focus on the sensation 
rather than the shape.

00:16:20.306 --> 00:16:23.000
Keep length from crown to tail.

00:16:23.000 --> 00:16:23.917
Awesome.

00:16:23.917 --> 00:16:25.250
Then slowly bring it back up.

00:16:25.250 --> 00:16:26.500
Here we go, big inhale.

00:16:26.500 --> 00:16:28.000
It's a celebration.

00:16:28.000 --> 00:16:30.208
Exhale, Ujjayi,
clap the palms together.

00:16:30.208 --> 00:16:31.000
(exhaling)

00:16:31.000 --> 00:16:33.946
Down you go.
Forward Fold.

00:16:36.000 --> 00:16:37.875
Ardha Uttanasana, Halfway Lift.

00:16:37.875 --> 00:16:41.041
Inhale, lengthen your version.

00:16:41.041 --> 00:16:43.000
Then exhale to Fold.

00:16:43.000 --> 00:16:44.437
Awesome.
Bend the knees.

00:16:44.437 --> 00:16:45.500
Fingertips come to the mat.

00:16:45.500 --> 00:16:47.792
You're gonna step
just the right toes back.

00:16:47.792 --> 00:16:50.000
Lower the right knee down.

00:16:50.000 --> 00:16:51.834
Breathe here, stretch.

00:16:51.834 --> 00:16:54.443
You can walk the right knee
back a little if it feels good.

00:16:54.443 --> 00:16:56.125
Make sure front
knee's over front ankle.

00:16:56.125 --> 00:16:58.083
Breathing deep.

00:16:58.083 --> 00:17:02.291
Maybe soft, easy movement 
here as you find a little wave.

00:17:03.166 --> 00:17:05.125
Then when you're ready,
squeezing your thighs together

00:17:05.125 --> 00:17:06.600
protect the SI joint

00:17:06.600 --> 00:17:09.458
by really hugging
everything into the midline.

00:17:09.458 --> 00:17:12.000
Then inhale, take that big
beach ball up and overhead.

00:17:12.000 --> 00:17:14.555
Press into the top
of the back foot firmly.

00:17:14.555 --> 00:17:17.480
Root down through
the top of the back foot.

00:17:17.480 --> 00:17:21.458
Then let everything kind of
squeeze and lift from there.

00:17:21.458 --> 00:17:23.250
The left knee
might splay out here

00:17:23.250 --> 00:17:26.000
so we wanna squeeze, check
that, hug into the midline.

00:17:26.000 --> 00:17:27.290
Then big beach ball here.

00:17:27.290 --> 00:17:30.333
Inhale, lift everything, squeeze
and lift, squeeze and lift.

00:17:30.333 --> 00:17:31.959
Then you're lifting so much.

00:17:31.959 --> 00:17:33.083
Imagine someone's lifting you up

00:17:33.083 --> 00:17:34.333
from the
fingertips of the wrist.

00:17:34.333 --> 00:17:36.583
You're gonna lift,
straighten that front leg,

00:17:36.583 --> 00:17:38.323
and then paint a wall down

00:17:38.323 --> 00:17:40.792
as you come into
a Forward Fold here.

00:17:40.792 --> 00:17:42.166
Front leg straight,

00:17:42.166 --> 00:17:46.792
left toes really flexing 
towards your third eye.

00:17:46.792 --> 00:17:49.000
I said front leg straight 
to get you in the posture

00:17:49.000 --> 00:17:52.925
but now bend the left knee or
a little micro bend at least

00:17:52.925 --> 00:17:57.041
and press into the top of
the back foot and breathe.

00:17:57.041 --> 00:18:00.000
Then on your next big inhale
drive your heart forward,

00:18:00.000 --> 00:18:04.208
look forward, lengthen,
and then exhale, fold again.

00:18:05.500 --> 00:18:07.254
Awesome.
Roll through your left foot.

00:18:07.254 --> 00:18:10.230
Really articulate.
Find grammar of the feet today,

00:18:10.230 --> 00:18:14.000
so really roll through
the soles of your feet.

00:18:14.000 --> 00:18:15.469
They carry us.

00:18:17.000 --> 00:18:18.834
We come back to
that nice, low Lunge.

00:18:18.834 --> 00:18:20.625
Right hand's
gonna come to the earth.

00:18:20.625 --> 00:18:22.834
Left fingertips all
the way up to the sky.

00:18:22.834 --> 00:18:25.139
Big stretch.
Reach, reach, reach.

00:18:25.139 --> 00:18:26.083
Inhale.

00:18:26.083 --> 00:18:27.875
Then exhale to come back.

00:18:27.875 --> 00:18:28.834
Awesome.

00:18:28.834 --> 00:18:31.210
Plant the palms,
curl the back toes under.

00:18:31.210 --> 00:18:34.875
Lift that back knee and then
inhale, open the chest forward.

00:18:34.875 --> 00:18:37.000
Then exhale, 
step the left toes back.

00:18:37.000 --> 00:18:39.082
Plank Pose.
Breathe deep.

00:18:39.082 --> 00:18:41.230
Press away from your yoga mat.
You got this.

00:18:41.230 --> 00:18:44.291
We're gonna create a little
heat here to warm up the body.

00:18:44.291 --> 00:18:47.763
Nice and strong. Left fingertips
touch the right shoulder

00:18:47.763 --> 00:18:49.000
and then put 'em down.

00:18:49.000 --> 00:18:50.834
And then right fingertips 
touch the left shoulder,

00:18:50.834 --> 00:18:52.881
put 'em down.
Then back and forth.

00:18:52.881 --> 00:18:56.000
The key is to keep your gaze
down and slightly out in front

00:18:56.000 --> 00:18:58.291
to keep it going, to zip up
through the abdominal wall

00:18:58.291 --> 00:18:59.959
and try not to move your hips.

00:18:59.959 --> 00:19:01.291
I know it's impossible.

00:19:01.291 --> 00:19:03.000
(whooshing)

00:19:03.000 --> 00:19:04.883
Speed it up.

00:19:04.883 --> 00:19:07.875
Then release it and slowly
lower all the way to the belly.

00:19:07.875 --> 00:19:09.578
Oh, yeah.

00:19:09.578 --> 00:19:11.000
Slide the hands in
line with the ribcage.

00:19:11.000 --> 00:19:12.827
Tug 'em back.

00:19:12.827 --> 00:19:14.950
Squeeze the elbows
into the side body.

00:19:14.950 --> 00:19:18.000
Press into your foundation 
to inhale, lift up, Cobra.

00:19:18.000 --> 00:19:20.000
Exhale to fold.

00:19:20.000 --> 00:19:21.472
Twice more.
Inhale, Cobra.

00:19:21.472 --> 00:19:23.847
Tug the hands back.
Heart drives forward.

00:19:23.847 --> 00:19:26.340
And fold.

00:19:26.340 --> 00:19:28.000
Find more ease here, more sukha.

00:19:28.000 --> 00:19:29.667
Inhale.

00:19:29.667 --> 00:19:32.208
And release, folding
forehead to the earth.

00:19:32.208 --> 00:19:34.000
Awesome, curl the toes under.

00:19:34.000 --> 00:19:36.041
Lift the kneecaps, 
tone the quads.

00:19:36.041 --> 00:19:37.000
Here we go.

00:19:37.000 --> 00:19:38.625
You're gonna press
up into your power.

00:19:38.625 --> 00:19:40.708
When you do you
can do this to yourself

00:19:40.708 --> 00:19:43.250
or you can quietly
whisper, "I am strong."

00:19:43.250 --> 00:19:44.834
Here we go, inhale.

00:19:44.834 --> 00:19:47.380
Exhale, power up.
Press into your power.

00:19:47.380 --> 00:19:49.583
Quietly whisper, "I am strong."

00:19:49.583 --> 00:19:51.000
Downward Facing Dog.

00:19:51.000 --> 00:19:53.282
Awesome.
Hips up high.

00:19:53.282 --> 00:19:55.001
Bend the knees.
Pedal it out.

00:19:55.001 --> 00:19:55.959
(exhaling)

00:19:55.959 --> 00:19:58.333
Stay present with your breath.

00:19:59.667 --> 00:20:03.625
This time we're gonna cross
the left foot over the right

00:20:03.625 --> 00:20:06.834
and slowly walk criss-cross 
all the way to the top,

00:20:06.834 --> 00:20:10.458
waking up through
the Achilles, the calf,

00:20:10.458 --> 00:20:14.667
the IT as you cross, criss-cross
all the way to the top.

00:20:16.000 --> 00:20:18.388
Forward Fold.

00:20:18.388 --> 00:20:20.211
Inhale, Halfway Lift.

00:20:21.333 --> 00:20:23.000
Exhale, Fold.

00:20:23.000 --> 00:20:24.417
Really root to rise here.

00:20:24.417 --> 00:20:26.592
Inhale, lead with the thumbs.
Reach for the sky.

00:20:26.592 --> 00:20:27.917
Ground through the feet.

00:20:27.917 --> 00:20:29.380
Inhale.

00:20:29.380 --> 00:20:31.834
Exhale, clap the
palms together, Ujjayi.

00:20:31.834 --> 00:20:33.166
All the way down you go.

00:20:33.166 --> 00:20:35.322
Forward Fold.

00:20:35.322 --> 00:20:37.458
Inhale, Halfway Lift, 
your version.

00:20:37.458 --> 00:20:39.083
Tug the shoulders
away from the ears.

00:20:39.083 --> 00:20:41.849
Long neck.
Exhale, Fold.

00:20:41.849 --> 00:20:43.771
Great, bend the knees.
Fingertips come to the mat.

00:20:43.771 --> 00:20:45.333
This time slide
the left toes back

00:20:45.333 --> 00:20:46.500
or step the left toes back

00:20:46.500 --> 00:20:49.000
and then lower the
left knee to the ground.

00:20:49.000 --> 00:20:50.416
Take your time.

00:20:50.416 --> 00:20:53.208
Front knee over front ankle, 
start to stretch it out.

00:20:53.208 --> 00:20:56.253
Wake up your body,

00:20:56.253 --> 00:20:57.875
your container, your vehicle.

00:20:57.875 --> 00:21:00.000
Walk the left
knee back if you like.

00:21:00.000 --> 00:21:03.330
Check your front
knee and front ankle.

00:21:07.959 --> 00:21:09.208
You may just stay low.

00:21:09.208 --> 00:21:11.583
If the Crescent is
too much for you today

00:21:11.583 --> 00:21:16.000
squeeze to the midline here, 
work on that stability.

00:21:16.000 --> 00:21:17.333
Otherwise let's give it a go.

00:21:17.333 --> 00:21:18.250
Squeezing and lifting

00:21:18.250 --> 00:21:19.708
we'll press into
the top of the back foot

00:21:19.708 --> 00:21:21.000
and reach the
fingertips up high.

00:21:21.000 --> 00:21:22.583
Big beach ball up and overhead.

00:21:22.583 --> 00:21:25.232
This is to encourage 
this external rotation

00:21:25.232 --> 00:21:27.000
of the shoulders 
so wrapping the

00:21:27.000 --> 00:21:29.667
shoulder blade 
around and behind.

00:21:29.667 --> 00:21:33.992
Then give yourself an image.
It just helps to have an image.

00:21:33.992 --> 00:21:35.125
Go through your checklist.

00:21:35.125 --> 00:21:37.413
Then squeeze inner
thighs to the midline.

00:21:37.413 --> 00:21:39.208
Lift up from the
pelvic floor, Mula Bandha.

00:21:39.208 --> 00:21:42.208
Uddiyana Bandha,
navel draws in and up.

00:21:42.208 --> 00:21:45.125
We're not dumping
weight into that SI joint.

00:21:45.125 --> 00:21:49.667
Squeeze left knee, excuse me, 
right knee squeezing in.

00:21:49.667 --> 00:21:51.403
Alright, inhale.
Lift, lift, lift.

00:21:51.403 --> 00:21:54.500
Imagine two little angels
pulling you up from your wrists.

00:21:54.500 --> 00:21:56.667
Then we're lifting up from
the pelvic floor so much so

00:21:56.667 --> 00:21:59.583
that we start to straighten 
that front leg with ease.

00:21:59.583 --> 00:22:01.917
Then palms press forward

00:22:01.917 --> 00:22:05.083
and we paint the wall slowly
down, down, down, down, down.

00:22:05.083 --> 00:22:07.287
Awesome.

00:22:07.287 --> 00:22:08.375
Pull the right hip crease back.

00:22:08.375 --> 00:22:12.285
Really snuggle that
right femur into place.

00:22:14.959 --> 00:22:17.333
Flex your right
toes towards your face.

00:22:17.333 --> 00:22:20.500
Press into the top of
the back foot for stability.

00:22:20.500 --> 00:22:21.291
Here we go.

00:22:21.291 --> 00:22:25.000
Inhale, open the chest,
look forward, find length.

00:22:25.000 --> 00:22:27.138
Then exhale to fold.

00:22:28.792 --> 00:22:30.272
Breathe deep.

00:22:36.000 --> 00:22:38.047
Here we go.
Dig into your right heel.

00:22:38.047 --> 00:22:41.298
Slowly roll it forward.

00:22:41.298 --> 00:22:43.000
Inhale to open the chest.

00:22:43.000 --> 00:22:45.250
As you exhale,
plant the left palm.

00:22:45.250 --> 00:22:47.000
And then big
inhale for your twist.

00:22:47.000 --> 00:22:48.625
Right fingertips
reach up towards the sky.

00:22:48.625 --> 00:22:50.498
Really try to revolve your heart

00:22:50.498 --> 00:22:54.000
all the way up
towards the ceiling.

00:22:54.000 --> 00:22:56.875
Then slowly bring it back down.

00:22:56.875 --> 00:22:58.363
Frame your right foot.

00:22:58.363 --> 00:23:00.667
Loop the shoulders,
curl the back toes under.

00:23:00.667 --> 00:23:02.208
Inhale, look forward.

00:23:02.208 --> 00:23:04.812
Lift that back knee.

00:23:04.812 --> 00:23:06.980
We're gonna plant the palms.

00:23:06.980 --> 00:23:09.621
Lift navel up
so think S-H sound.

00:23:09.621 --> 00:23:13.125
Lift navel up and then step
your right toes back from there.

00:23:13.125 --> 00:23:15.652
Great. Belly to Cobra or
Chaturanga to Up Dog.

00:23:15.652 --> 00:23:16.875
Shift forward on the toes.

00:23:16.875 --> 00:23:19.658
Squeeze the elbows
in and slowly lower.

00:23:19.658 --> 00:23:22.834
Inhale to open the chest, 
open your heart.

00:23:22.834 --> 00:23:25.708
Exhale to make your
way back, Downward Dog.

00:23:25.708 --> 00:23:28.411
Awesome work.
Take a deep breath in

00:23:28.411 --> 00:23:31.405
and a long breath out.

00:23:31.405 --> 00:23:33.565
Deep breath in

00:23:33.565 --> 00:23:37.410
and a long breath out as you
slowly lower the knees down.

00:23:37.410 --> 00:23:39.537
Bring the two big toes to touch.

00:23:39.537 --> 00:23:41.917
Get your knees as
wide as the yoga mat.

00:23:41.917 --> 00:23:43.208
Then send the hips back.

00:23:43.208 --> 00:23:46.125
Child's Pose just for
three cycles of breath here.

00:23:46.125 --> 00:23:47.000
Enjoy.

00:23:48.000 --> 00:23:50.000
Breathe long and steady.

00:23:53.708 --> 00:23:56.375
(deep breathing)

00:24:06.208 --> 00:24:08.000
Then it starts within.

00:24:08.000 --> 00:24:11.000
Even if you're tired,
feeling like dead weight here.

00:24:11.000 --> 00:24:13.375
It starts within
your center of gravity.

00:24:13.375 --> 00:24:14.875
Inhale.

00:24:14.875 --> 00:24:17.000
Exhale, navel draws up.

00:24:17.000 --> 00:24:19.625
A little light turns on
and we begin to rise back up.

00:24:19.625 --> 00:24:21.340
Keep the legs where they are.

00:24:21.340 --> 00:24:23.333
Right hand's
gonna come to the center

00:24:23.333 --> 00:24:24.875
and left fingertips 
are gonna come

00:24:24.875 --> 00:24:28.000
and they're gonna trace all
the way across your right arm.

00:24:28.000 --> 00:24:29.792
It's like you're
pulling a bow and arrow.

00:24:29.792 --> 00:24:32.000
You're gonna pull
it across the chest,

00:24:32.000 --> 00:24:33.417
press away from your right hand

00:24:33.417 --> 00:24:35.542
so you're not putting
pressure on your right wrist.

00:24:35.542 --> 00:24:37.000
You're gonna open
up towards the sky.

00:24:37.000 --> 00:24:39.350
Try to keep your toes together
and the feet pressing down.

00:24:39.350 --> 00:24:43.583
If you don't get it as
far as I'm going, all good.

00:24:43.583 --> 00:24:46.101
Opening, opening, revolving.
Opening from the chest.

00:24:46.101 --> 00:24:48.959
Inhale and then exhale, 
release back to center.

00:24:48.959 --> 00:24:50.551
Left hand replaces the right

00:24:50.551 --> 00:24:52.667
and we do the same
thing on the other side.

00:24:52.667 --> 00:24:54.458
Draw a line with
your right fingertips

00:24:54.458 --> 00:24:56.458
gracefully across
the arm, the chest,

00:24:56.458 --> 00:24:58.834
all the way up to the sky.

00:24:58.834 --> 00:25:00.667
The neck is nice and long.

00:25:00.667 --> 00:25:02.208
Breathe, inhale.

00:25:02.208 --> 00:25:05.583
Exhale, come all
the way back down.

00:25:05.583 --> 00:25:06.917
Awesome work.

00:25:06.917 --> 00:25:09.959
Plant the palms,
walk the knees in,

00:25:09.959 --> 00:25:11.583
curl the toes under.

00:25:11.583 --> 00:25:13.783
Inhale to look forward. Smile.

00:25:13.783 --> 00:25:16.208
Exhale, lift the hips up high.

00:25:16.208 --> 00:25:18.000
Downward Dog.

00:25:18.000 --> 00:25:20.227
Nice work.
Claw through the fingertips.

00:25:20.227 --> 00:25:22.083
Take a deep breath in.

00:25:22.083 --> 00:25:23.875
Lion's Breath, tongue out.

00:25:23.875 --> 00:25:25.375
(exhaling)

00:25:25.375 --> 00:25:27.125
Nice, inhale, look forward.

00:25:27.125 --> 00:25:29.000
Exhale, make
your way to the top.

00:25:29.000 --> 00:25:30.708
You can do the
criss-cross again.

00:25:30.708 --> 00:25:35.207
You can do Ragdoll or you can
start to jump or hop or float.

00:25:36.458 --> 00:25:38.473
Your version.

00:25:38.473 --> 00:25:41.250
Inhale, Halfway Lift when you
get there with your breath.

00:25:41.250 --> 00:25:43.417
Exhale to soften and bow.

00:25:43.417 --> 00:25:46.947
Inhale to reach for the sky.

00:25:46.947 --> 00:25:48.834
Exhale hands to heart.

00:25:48.834 --> 00:25:51.568
Length and tailbone down.
Stand up nice and tall.

00:25:51.568 --> 00:25:55.000
Just take a second to
observe your breath here.

00:25:55.000 --> 00:25:57.008
Notice how you feel.

00:25:58.708 --> 00:26:01.792
And then bat the eyelashes open,
bend the knees and let's flow.

00:26:01.792 --> 00:26:04.542
Inhale, reach for the sky.

00:26:04.542 --> 00:26:07.417
Exhale, just rain it
down any way that feels good.

00:26:07.417 --> 00:26:08.750
Move with your breath.

00:26:08.750 --> 00:26:12.740
Inhale, Ardha Uttanasana, 
Halfway Lift. Your version.

00:26:12.740 --> 00:26:14.166
Then exhale,
flow with your breath.

00:26:14.166 --> 00:26:16.728
Awesome. Bend the knees, 
plant the palms.

00:26:16.728 --> 00:26:18.792
Step it back, Plank Pose.

00:26:18.792 --> 00:26:21.000
Belly to Cobra or
Chaturanga to Up Dog.

00:26:21.000 --> 00:26:23.333
So to move with your
breath really synchronize here.

00:26:23.333 --> 00:26:25.000
Be true to your breath.

00:26:25.000 --> 00:26:27.877
Exhale, Downward Dog.

00:26:27.877 --> 00:26:29.875
Then inhale lift
the right leg up high

00:26:29.875 --> 00:26:32.625
as you ground
through the left heel.

00:26:32.625 --> 00:26:34.908
Three Legged Dog.
Claw through the fingertips.

00:26:34.908 --> 00:26:36.000
Inhale.

00:26:36.000 --> 00:26:38.737
Exhale, knee to nose.

00:26:38.737 --> 00:26:41.520
Step it up.
Pivot on the back foot.

00:26:41.520 --> 00:26:43.750
Front knee over front
ankle as you rise up strong.

00:26:43.750 --> 00:26:45.542
Big beach ball up and overhead.

00:26:45.542 --> 00:26:47.621
Warrior One.

00:26:47.621 --> 00:26:50.321
Breathe deep here.
Drop your center.

00:26:50.321 --> 00:26:53.300
Think upward current
through the front body,

00:26:53.300 --> 00:26:54.750
downward current
through the back body.

00:26:54.750 --> 00:26:58.170
Big beach ball up and overhead.

00:26:58.170 --> 00:27:00.270
Really press into your feet.

00:27:00.270 --> 00:27:02.000
Try to tear the yoga mat apart.

00:27:02.000 --> 00:27:03.835
Length and tailbone down.

00:27:03.835 --> 00:27:06.208
Engage the inner thighs
without clenching the buttocks.

00:27:06.208 --> 00:27:07.525
Inhale.

00:27:07.525 --> 00:27:09.625
Exhale, Warrior Two.

00:27:09.625 --> 00:27:11.623
With the breath,
inhale Peaceful Warrior.

00:27:11.623 --> 00:27:13.815
Right fingertips
reach forward, up, and back.

00:27:13.815 --> 00:27:16.000
Big breath, big stretch.

00:27:16.000 --> 00:27:18.250
Then exhale to
Cartwheel all the way down.

00:27:18.250 --> 00:27:20.177
We're returning to that twist.

00:27:20.177 --> 00:27:22.375
Back knee can stay
lifted or you can lower it.

00:27:22.375 --> 00:27:26.000
As you inhale, 
right fingertips to the sky.

00:27:26.000 --> 00:27:28.055
Exhale. Right hand comes down.

00:27:28.055 --> 00:27:30.375
Plant the palms,
step the right toes back.

00:27:30.375 --> 00:27:31.458
Vinyasa.

00:27:31.458 --> 00:27:33.834
Belly to Cobra or
Chaturanga to Up Dog.

00:27:33.834 --> 00:27:38.187
Move with
mindfulness, with love.

00:27:38.187 --> 00:27:42.176
I'll meet you in
Downward Facing Dog.

00:27:42.176 --> 00:27:44.125
When you get there take
a nice cleansing breath.

00:27:44.125 --> 00:27:45.360
Imagine all the people

00:27:45.360 --> 00:27:47.083
practicing with you
all around the world.

00:27:47.083 --> 00:27:49.270
Inhale.
(inhaling)

00:27:49.270 --> 00:27:52.686
Exhale to empty it out.
(exhaling)

00:27:52.686 --> 00:27:53.637
Anchor the right heel.

00:27:53.637 --> 00:27:54.917
Inhale, lift the
right leg up high.

00:27:54.917 --> 00:27:56.875
Three Legged Dog.

00:27:56.875 --> 00:28:00.190
Breathe. Press into 
both palms evenly.

00:28:00.190 --> 00:28:03.040
Anchor navel to spine 
support. Here we go.

00:28:03.040 --> 00:28:05.370
Inhale, lift the
left heel a little higher.

00:28:05.370 --> 00:28:07.781
Exhale, knee to nose.

00:28:07.781 --> 00:28:09.083
Nice, step it up.

00:28:09.083 --> 00:28:10.708
Pivot on the back foot.

00:28:10.708 --> 00:28:11.917
Take your time.

00:28:11.917 --> 00:28:13.917
Remember the
archetype here, warrior.

00:28:13.917 --> 00:28:17.127
So strong base, strong legs,

00:28:17.127 --> 00:28:21.720
and then a little bit of grace.

00:28:21.720 --> 00:28:23.883
Nobility on the top.

00:28:23.883 --> 00:28:27.440
Big beach ball up and
overhead as you're ready.

00:28:27.440 --> 00:28:29.583
Work with the energetics
lifting through the front body

00:28:29.583 --> 00:28:33.000
and grounding through the back.
Finding that balance.

00:28:33.000 --> 00:28:34.645
Squeeze and lift.

00:28:34.645 --> 00:28:37.750
The practice of self love is
the balance of light and dark,

00:28:37.750 --> 00:28:40.042
up and down.

00:28:40.042 --> 00:28:42.458
Inhale, lift your chest.

00:28:42.458 --> 00:28:44.583
Keep the strong
power in the back leg

00:28:44.583 --> 00:28:48.000
as you open up
Warrior Two to the right.

00:28:49.000 --> 00:28:50.333
Pull the pinkies back.

00:28:50.333 --> 00:28:52.536
Inhale. Here we go.

00:28:52.536 --> 00:28:55.407
Peaceful Warrior.
Reach forward, up, and back.

00:28:55.407 --> 00:28:58.417
Keep breathing.
Long neck, inhale.

00:28:58.417 --> 00:29:00.590
Big stretch, big breath.

00:29:00.590 --> 00:29:03.000
And then exhale to
Cartwheel all the way down.

00:29:03.000 --> 00:29:04.208
Nice work, here we go.

00:29:04.208 --> 00:29:06.310
Big twist, 
right hand to the earth.

00:29:06.310 --> 00:29:09.750
Big inhale to lift the
left fingertips up high.

00:29:09.750 --> 00:29:11.166
Back knee lowered or
lifted but it's lifted.

00:29:11.166 --> 00:29:13.927
If it's lifted, really
reach that right heel back

00:29:13.927 --> 00:29:15.875
and then bring it back down,

00:29:15.875 --> 00:29:18.586
frame your left foot,
plant the palms firmly.

00:29:18.586 --> 00:29:21.000
Navel draws up as you
step the left toes back.

00:29:21.000 --> 00:29:22.792
Beautiful.
Belly to Cobra.

00:29:22.792 --> 00:29:24.185
Chaturanga to Up Dog

00:29:24.185 --> 00:29:27.422
or maybe you go straight 
to Downward Facing Dog.

00:29:31.254 --> 00:29:34.542
Find that external
rotation of the shoulders.

00:29:36.733 --> 00:29:39.417
Make sure you're not clenching
in the jaw or the neck.

00:29:39.417 --> 00:29:40.737
Big inhale.

00:29:42.166 --> 00:29:44.590
Empty it out.

00:29:44.590 --> 00:29:47.055
Make your way to the top.
Inhale, look forward.

00:29:47.055 --> 00:29:49.280
Exhale to step or hop it up.

00:29:51.450 --> 00:29:54.506
Inhale, Halfway Lift, 
your version.

00:29:54.506 --> 00:29:57.744
Exhale to soften and bow.

00:29:57.744 --> 00:30:01.922
Inhale to reach for the sky.
Maybe hook the thumbs this time.

00:30:01.922 --> 00:30:05.757
Exhale hands to heart. Namaste.

00:30:05.757 --> 00:30:08.792
Great, if the
feet are not together

00:30:08.792 --> 00:30:10.333
go ahead and
bring them together now

00:30:10.333 --> 00:30:14.000
and try not to
look down if you do it.

00:30:14.000 --> 00:30:16.000
So put eyeballs on
the soles of your feet

00:30:16.000 --> 00:30:18.708
and just try not to look down.

00:30:18.708 --> 00:30:23.417
See feelingly as my mentor 
shared with me, taught me.

00:30:23.417 --> 00:30:25.166
There's magic in
what you're doing.

00:30:25.166 --> 00:30:27.000
You don't need
to look, you know.

00:30:27.000 --> 00:30:29.039
Your body is smart.

00:30:31.166 --> 00:30:33.000
Then from here we'll inhale.

00:30:33.000 --> 00:30:34.670
Then exhale.

00:30:34.670 --> 00:30:36.625
That same place we've
been moving from, the center,

00:30:36.625 --> 00:30:38.500
you're gonna
draw it back in space

00:30:38.500 --> 00:30:40.183
so that your knees have to bend

00:30:40.183 --> 00:30:41.375
and your bum has to go out

00:30:41.375 --> 00:30:44.375
and your fingertips have to
come forward to balance it.

00:30:44.375 --> 00:30:46.166
You're gonna
squeeze the legs together.

00:30:46.166 --> 00:30:47.417
Really zip everything up tight

00:30:47.417 --> 00:30:49.000
and we'll come
into yeah, a Chair Pose,

00:30:49.000 --> 00:30:50.959
but don't think about Utkatasana

00:30:50.959 --> 00:30:52.417
and trying to get
that perfect alignment.

00:30:52.417 --> 00:30:55.097
Let's just really feel it out.
Drop your center down.

00:30:55.097 --> 00:30:57.917
Send your hips
and your bum back.

00:30:57.917 --> 00:30:59.731
Squeeze the legs together.

00:30:59.731 --> 00:31:02.720
Big beach ball out in front.

00:31:02.720 --> 00:31:04.750
Then just ask yourself
what feels more supportive,

00:31:04.750 --> 00:31:06.863
rocking my pelvis out or in?

00:31:06.863 --> 00:31:09.778
Whew, I can tell
you what it is for me.

00:31:09.778 --> 00:31:11.041
Sit down a little lower.

00:31:11.041 --> 00:31:12.460
Inhale.

00:31:12.460 --> 00:31:14.555
Exhale, big open
twist to the right.

00:31:14.555 --> 00:31:17.000
You're gonna open right
fingertips towards the back,

00:31:17.000 --> 00:31:19.220
left fingertips
towards the front.

00:31:19.220 --> 00:31:20.917
Once you have it
sit down nice and low.

00:31:20.917 --> 00:31:23.667
Lift your chest, drop your hips.

00:31:23.667 --> 00:31:25.298
Nice. Now, listen carefully.

00:31:25.298 --> 00:31:28.346
From your open twist
drop the fingertips down,

00:31:28.346 --> 00:31:30.375
right fingertips come down,

00:31:30.375 --> 00:31:33.166
and then we reach up,
standing one legged Tadasana.

00:31:33.166 --> 00:31:36.208
Lift your left knee up high.

00:31:36.208 --> 00:31:37.583
If that's not available to you,

00:31:37.583 --> 00:31:40.166
you can keep the left
big toe on the ground.

00:31:40.166 --> 00:31:41.561
No big deal.

00:31:41.561 --> 00:31:43.417
If you're in the
standing one legged Tadasana

00:31:43.417 --> 00:31:45.597
find the balance.
This is your Tree Pose today.

00:31:45.597 --> 00:31:47.041
This is your Vrksasana.

00:31:47.041 --> 00:31:48.291
Here we go.

00:31:48.291 --> 00:31:51.000
Moving with grace, inhale.

00:31:51.000 --> 00:31:52.582
Exhale. If the 
toe's on the ground

00:31:52.582 --> 00:31:55.000
you can keep it sliding
on the ground the whole way.

00:31:55.000 --> 00:31:57.583
If you're lifted
you might catch some air

00:31:57.583 --> 00:31:59.750
in a Warrior
Three of your choice.

00:31:59.750 --> 00:32:01.417
A little Virabhadrasana Three.

00:32:01.417 --> 00:32:03.708
Maybe you catch some air here.

00:32:03.708 --> 00:32:06.583
Airplane arms or
reaching forward.

00:32:06.583 --> 00:32:07.834
If the big toe's on the ground

00:32:07.834 --> 00:32:09.208
you just slide
it all the way back

00:32:09.208 --> 00:32:12.125
and we're gonna
meet in High Lunge.

00:32:13.542 --> 00:32:16.041
Maybe you catch
some air, maybe not.

00:32:16.041 --> 00:32:18.000
We'll meet here in High Lunge.

00:32:18.000 --> 00:32:20.000
The back heel's
lifted this time.

00:32:20.000 --> 00:32:21.417
Different than Warrior One.

00:32:21.417 --> 00:32:23.834
Once again we find that
big beach ball overhead.

00:32:23.834 --> 00:32:25.125
Everyone bend your left knee.

00:32:25.125 --> 00:32:27.000
Get your center
right underneath you.

00:32:27.000 --> 00:32:29.000
Then straighten
that leg out again.

00:32:29.000 --> 00:32:32.270
Alright, here we go.
Inhale, squeeze everything in.

00:32:32.270 --> 00:32:33.458
Inner thighs to the midline.

00:32:33.458 --> 00:32:35.502
Exhale. Open twist
to the right again.

00:32:35.502 --> 00:32:38.208
Right fingertips back,
left fingertips forward.

00:32:38.208 --> 00:32:41.010
Then Peaceful Warrior here.
Keep the legs where they are.

00:32:41.010 --> 00:32:43.083
Lift the left fingertips 
all the way up and back.

00:32:43.083 --> 00:32:44.166
Big stretch.

00:32:44.166 --> 00:32:45.834
This is our self love practice.

00:32:45.834 --> 00:32:49.000
Bend your left elbow, contract
through the abdominal wall.

00:32:49.000 --> 00:32:51.083
You're gonna bring your left
elbow to kiss your right knee.

00:32:51.083 --> 00:32:52.250
Move nice and slow.

00:32:52.250 --> 00:32:53.834
Also a little
yoga for the brain.

00:32:53.834 --> 00:32:56.000
Once you do, I like to
do a sound effect here.

00:32:56.000 --> 00:32:57.000
(kissing)

00:32:57.000 --> 00:32:59.000
You're gonna open up
Warrior Two to the left.

00:32:59.000 --> 00:33:02.292
Ah. This is a pose we know.

00:33:02.292 --> 00:33:04.259
Hallelujah.
Peaceful Warrior.

00:33:04.259 --> 00:33:06.041
Right fingertips
reach forward, up, and back.

00:33:06.041 --> 00:33:07.750
Big stretch, big breath.

00:33:07.750 --> 00:33:11.208
Then exhale to Cartwheel
it all the way back down.

00:33:11.208 --> 00:33:13.548
Find your twist. Right 
fingertips reach to the sky.

00:33:13.548 --> 00:33:14.458
Inhale.

00:33:14.458 --> 00:33:17.291
Then exhale hands to the earth.

00:33:17.291 --> 00:33:19.125
Step it back
straight to Down Dog.

00:33:19.125 --> 00:33:23.000
Maybe you take a
little break here or vinyasa.

00:33:24.375 --> 00:33:27.000
Moving with your breath always.

00:33:28.208 --> 00:33:29.601
Paying attention.

00:33:29.601 --> 00:33:32.291
That's what
yoga's all about, right?

00:33:35.000 --> 00:33:37.000
In Downward Dog
take a deep breath in.

00:33:37.000 --> 00:33:38.834
Here we go, big Lion's Breath.

00:33:38.834 --> 00:33:40.932
Tongue out.
(exhaling)

00:33:40.932 --> 00:33:43.352
Don't be shy.

00:33:43.352 --> 00:33:44.917
Then inhale to look forward

00:33:44.917 --> 00:33:48.937
and exhale to make your
way to the top, your version.

00:33:48.937 --> 00:33:51.333
Inhale to Halfway Lift 
when you get there.

00:33:51.333 --> 00:33:53.000
Exhale to Fold.

00:33:53.000 --> 00:33:55.583
Really drawing the
nose in towards the navel.

00:33:55.583 --> 00:33:57.000
(exhaling)

00:33:57.000 --> 00:33:58.768
Great. Inhale.

00:33:58.768 --> 00:34:02.264
Thumbs lead the way.
Reach for the sky.

00:34:02.264 --> 00:34:06.608
Exhale hands to heart.
Right in, drop your center.

00:34:06.608 --> 00:34:09.000
Send the hips back, 
bend the knees.

00:34:09.000 --> 00:34:10.500
Send the fingertips forward.

00:34:10.500 --> 00:34:12.832
Counter balance.
Squeeze legs together

00:34:12.833 --> 00:34:15.792
and check out what's
going on in your pelvis.

00:34:15.792 --> 00:34:18.064
You got it.
Breathe deep.

00:34:18.064 --> 00:34:19.625
Give the thinking mind a break.

00:34:19.625 --> 00:34:21.917
Let your body
intelligence rule here.

00:34:21.917 --> 00:34:24.867
Make adjustments.
What needs to happen?

00:34:26.117 --> 00:34:27.875
Here we go, 
open twist to the left.

00:34:27.875 --> 00:34:29.000
You're doing great.

00:34:29.000 --> 00:34:31.000
Left fingertips go back,
right fingertips go forward.

00:34:31.000 --> 00:34:32.333
Sink down a little lower.

00:34:32.333 --> 00:34:35.770
You got this.
Lower the hips.

00:34:35.770 --> 00:34:39.319
Nice. Then left fingertips are
gonna go down to come up.

00:34:39.319 --> 00:34:41.000
This time we rise up
catching the right knee

00:34:41.000 --> 00:34:42.375
and lifting it up.

00:34:42.375 --> 00:34:45.000
Or maybe we keep
right big toe on the ground.

00:34:45.000 --> 00:34:46.500
Big beach ball, everyone.

00:34:46.500 --> 00:34:48.041
Lots of space in the shoulders.

00:34:48.041 --> 00:34:49.333
Wrapping the shoulder blades

00:34:49.333 --> 00:34:51.583
around the back
of the heart space.

00:34:51.583 --> 00:34:52.917
Breathe deep here.

00:34:52.917 --> 00:34:56.560
Squeeze and lift, 
squeeze and lift.

00:34:56.560 --> 00:34:58.917
Soft, easy breezy in the face.

00:34:58.917 --> 00:35:00.563
Maybe slide the right toe

00:35:00.563 --> 00:35:01.834
all the way back
to your High Lunge

00:35:01.834 --> 00:35:05.375
or maybe you catch
some air here nice and slow.

00:35:05.375 --> 00:35:08.753
Use that shh, that
contraction of the navel up

00:35:08.753 --> 00:35:12.267
to find maybe a
Warrior Three here.

00:35:12.267 --> 00:35:15.002
Maybe you don't find
or catch some air today

00:35:15.002 --> 00:35:18.216
and you do another day.

00:35:18.216 --> 00:35:20.192
We'll meet in High Lunge.

00:35:20.192 --> 00:35:24.391
Find that big beach
ball up and overhead again.

00:35:24.391 --> 00:35:26.208
Bend the right knee, get
your center underneath you.

00:35:26.208 --> 00:35:28.125
Hug that left femur in.

00:35:29.792 --> 00:35:30.959
Inhale.

00:35:30.959 --> 00:35:32.834
Exhale, open twist to the left.

00:35:32.834 --> 00:35:35.877
This is the last one.
Open twist to the left.

00:35:35.877 --> 00:35:37.458
Then right fingertips 
reach up and back.

00:35:37.458 --> 00:35:40.658
Big stretch, big breath.

00:35:40.658 --> 00:35:42.954
Here we go.
Bend the right elbow.

00:35:42.954 --> 00:35:45.873
Listen carefully, navel draws in
so there's that contract again.

00:35:45.873 --> 00:35:47.843
Strong center.

00:35:47.843 --> 00:35:50.614
Right elbow to left knee.
Give it a kiss.

00:35:50.614 --> 00:35:51.783
(kissing)

00:35:51.783 --> 00:35:56.000
That's your cue to open
up Warrior Two to the right.

00:35:56.000 --> 00:35:58.790
Awesome, beautiful.
Gaze forward.

00:35:58.790 --> 00:36:01.120
Peaceful Warrior.
Keep the front knee bent.

00:36:01.120 --> 00:36:04.463
Inhale forward, up, and back.
Big stretch, big breath.

00:36:04.463 --> 00:36:06.875
And then Cartwheel
it all the way down.

00:36:06.875 --> 00:36:08.291
Big twist here, last one.

00:36:08.291 --> 00:36:09.583
Right hand to the ground.

00:36:09.583 --> 00:36:12.720
Left fingertips reach up high.
Big inhale.

00:36:12.720 --> 00:36:16.045
Exhale all the way down.
Last call for vinyasa.

00:36:16.045 --> 00:36:17.963
Take it or leave it.

00:36:17.963 --> 00:36:19.250
Moving with the breath.

00:36:19.250 --> 00:36:22.000
(deep breathing)

00:36:23.792 --> 00:36:25.912
Downward Facing Dog.

00:36:25.912 --> 00:36:28.750
Big breath in
when you get there.

00:36:28.750 --> 00:36:30.458
Empty it all out, let go.

00:36:30.458 --> 00:36:32.000
(exhaling)

00:36:32.000 --> 00:36:33.337
Bend the knees.

00:36:33.337 --> 00:36:36.625
Slowly walk the hands
back towards the toes.

00:36:36.625 --> 00:36:38.578
Walk the hands
back towards the toes,

00:36:38.578 --> 00:36:41.208
so a little change
of perspective here.

00:36:41.208 --> 00:36:42.784
Forward Fold.

00:36:45.125 --> 00:36:46.458
Nice work.

00:36:46.458 --> 00:36:48.417
Inhale, Halfway Lift.

00:36:48.417 --> 00:36:50.500
Calm your breath.

00:36:50.500 --> 00:36:52.696
Exhale, Fold.

00:36:53.865 --> 00:36:58.000
Leading with the thumbs,
inhale, reach for the sky.

00:36:58.000 --> 00:37:01.324
Exhale hands to heart.

00:37:01.324 --> 00:37:03.530
Beautiful.

00:37:03.530 --> 00:37:05.400
Close your eyes.

00:37:05.400 --> 00:37:07.291
Again, only take the
movement that you need

00:37:07.291 --> 00:37:08.792
and do take it if you need it,

00:37:08.792 --> 00:37:11.061
but ask yourself, do you?

00:37:13.500 --> 00:37:15.636
We're carving new grooves.

00:37:15.636 --> 00:37:17.750
It's a bit hard to find
these practices of self love

00:37:17.750 --> 00:37:21.792
when our grooves
are just set so firmly.

00:37:21.792 --> 00:37:23.333
This world we live in,

00:37:23.333 --> 00:37:25.250
our attention is
just look here, look here,

00:37:25.250 --> 00:37:26.708
look here, look here.

00:37:26.708 --> 00:37:28.458
And we get so
lost in those grooves

00:37:28.458 --> 00:37:32.959
that we lose track of
our own true self grooves.

00:37:32.959 --> 00:37:34.166
When we're in those grooves

00:37:34.166 --> 00:37:36.834
it really feel like
us that feel like home

00:37:36.834 --> 00:37:39.750
where we can be
confident and aware

00:37:40.708 --> 00:37:45.925
and yes, in love with ourselves
instead of the opposite.

00:37:48.250 --> 00:37:51.120
Everything gets easier.

00:37:51.120 --> 00:37:54.959
Everything gets easier
when we're in those grooves.

00:37:55.875 --> 00:37:57.792
Lift the sternum
up to the thumbs.

00:37:57.792 --> 00:37:59.708
Open the eyes if
you haven't already.

00:37:59.708 --> 00:38:03.834
Send your gaze out all the way
in front, wherever you are.

00:38:03.834 --> 00:38:08.812
You can tell us down below
where you are today practicing.

00:38:08.812 --> 00:38:12.607
On the beach, 
in your apartment, in a closet,

00:38:14.291 --> 00:38:16.710
at a break.

00:38:16.710 --> 00:38:18.000
Bring your fingertips down

00:38:18.000 --> 00:38:19.375
and without looking down,

00:38:19.375 --> 00:38:21.000
it's gonna be
harder than you think,

00:38:21.000 --> 00:38:23.000
you're gonna step to
the center of your mat.

00:38:23.000 --> 00:38:26.586
Have a little coolness, 
a little calmness

00:38:26.586 --> 00:38:30.250
as you kind of create a
little magical step here.

00:38:33.834 --> 00:38:35.458
Keep your chin lifted.

00:38:35.458 --> 00:38:37.750
Gaze forward as
you now bring the feet

00:38:37.750 --> 00:38:39.875
as wide as your yoga mat.

00:38:42.500 --> 00:38:45.834
Then think upward current
of energy through the front

00:38:45.834 --> 00:38:48.625
and a strong downward
grounding through the back

00:38:48.625 --> 00:38:52.170
as you bring
your hands together.

00:38:52.170 --> 00:38:54.000
Then let the toes 
spill off your mat.

00:38:54.000 --> 00:38:56.583
You might feel the
coolness of the ground

00:38:56.583 --> 00:38:58.333
underneath your toes,

00:38:58.333 --> 00:39:00.542
unless you're on carpet, then
you can feel the fuzziness

00:39:00.542 --> 00:39:02.333
or the firmness of the carpet.

00:39:02.333 --> 00:39:04.250
Don't look down.

00:39:04.250 --> 00:39:05.417
You don't need to look,

00:39:05.417 --> 00:39:07.000
you don't need someone
to tell you where to look.

00:39:07.000 --> 00:39:09.320
You can be present.
Feel your way.

00:39:11.942 --> 00:39:13.792
Then we're gonna
inhale one last time.

00:39:13.792 --> 00:39:15.375
Really lift up
from the pelvic floor.

00:39:15.375 --> 00:39:17.458
Hug everything to the midline.

00:39:17.458 --> 00:39:18.750
Then as you exhale

00:39:18.750 --> 00:39:21.000
you're gonna slowly drop
your center down in space,

00:39:21.000 --> 00:39:22.000
the knees are gonna bend

00:39:22.000 --> 00:39:24.473
and they're try to
track the middle toe.

00:39:24.473 --> 00:39:26.500
You're not gonna look but
you're trying to feel it out.

00:39:26.500 --> 00:39:29.000
There's gonna
come a breaking point

00:39:29.000 --> 00:39:30.668
where you have to react

00:39:30.668 --> 00:39:33.000
and you have to
find support from within

00:39:33.000 --> 00:39:35.880
and how you do
that is everything.

00:39:35.880 --> 00:39:37.417
We're dropping down, down, down,

00:39:37.417 --> 00:39:39.792
and then things start to go awry

00:39:39.792 --> 00:39:42.948
and bell and whistles
and signs start to go off

00:39:42.948 --> 00:39:45.324
and we just continue down

00:39:45.324 --> 00:39:46.917
and we make
adjustments as needed.

00:39:46.917 --> 00:39:48.456
Fingertips to the ground.

00:39:48.456 --> 00:39:51.000
Maybe you need
to lift the heels.

00:39:53.166 --> 00:39:55.290
But we did it.

00:39:55.290 --> 00:39:57.643
Maybe the palms come together.

00:39:57.643 --> 00:39:58.959
Maybe you make this shape,

00:39:58.959 --> 00:40:01.500
but maybe it's not
this shape for you.

00:40:01.500 --> 00:40:03.542
Then find a place
where you can be still

00:40:03.542 --> 00:40:05.542
for three breath cycles.

00:40:08.610 --> 00:40:10.625
Just have so much
respect for your body

00:40:10.625 --> 00:40:15.039
and whatever shape
its in at this moment.

00:40:15.559 --> 00:40:18.385
Count 'em out if you need to
but three full breath cycles

00:40:18.385 --> 00:40:21.250
in and out, 
in and out, in and out.

00:40:23.083 --> 00:40:24.583
We're kind of getting down

00:40:24.583 --> 00:40:27.000
to this cool off
phase of the practice

00:40:27.000 --> 00:40:30.174
with this root chakra pose

00:40:30.174 --> 00:40:34.017
which is all about survival,

00:40:38.583 --> 00:40:41.326
identity, security.

00:40:48.375 --> 00:40:51.271
And then slowly 
bat the eyelashes open,

00:40:51.271 --> 00:40:52.834
release the
fingertips to the ground

00:40:52.834 --> 00:40:55.041
and very mindfully
we're gonna come to a seat,

00:40:55.041 --> 00:40:56.580
legs out long.

00:40:59.000 --> 00:41:01.166
If you need to massage the
hip creases a little bit here

00:41:01.166 --> 00:41:03.333
go ahead and do so.

00:41:03.333 --> 00:41:04.166
When you're ready

00:41:04.166 --> 00:41:07.416
we'll sweep the arms
all the way up and overhead.

00:41:07.416 --> 00:41:11.000
Then exhale, drape
belly over the thighs.

00:41:11.000 --> 00:41:14.750
Come to Paschimottanasana 
or a Seated Forward Fold.

00:41:14.750 --> 00:41:16.793
I like to bend my knees here

00:41:16.793 --> 00:41:18.959
so you can get
into the back body.

00:41:18.959 --> 00:41:20.291
But if you want more hamstrings

00:41:20.291 --> 00:41:23.959
you can work to
straighten the legs.

00:41:23.959 --> 00:41:26.235
Close your eyes.

00:41:26.235 --> 00:41:29.077
Go inward, breathe.

00:41:29.077 --> 00:41:33.048
Thank yourself for
taking this time to replenish

00:41:35.000 --> 00:41:38.240
and to actively
seek to create grooves

00:41:38.240 --> 00:41:39.875
and patterns that serve you

00:41:39.875 --> 00:41:42.250
so that you can love yourself,

00:41:46.125 --> 00:41:49.125
so that you can
love another person,

00:41:52.415 --> 00:41:56.542
people, every being,
but it's gotta start within.

00:41:56.542 --> 00:41:58.625
It's just too impossible

00:41:58.625 --> 00:42:03.420
if you skip that
one vital relationship,

00:42:03.420 --> 00:42:05.603
maybe your most 
important one. Right?

00:42:07.458 --> 00:42:09.000
Tight, tuck the
chin to the chest.

00:42:09.000 --> 00:42:12.000
Release the hands
and slowly roll up.

00:42:13.000 --> 00:42:14.000
Beautiful.

00:42:14.000 --> 00:42:15.291
We're gonna zip
the legs together here

00:42:15.291 --> 00:42:17.000
and go ahead and you're
gonna roll back down soon

00:42:17.000 --> 00:42:20.310
so go ahead and shift
your booty forward if you need.

00:42:20.310 --> 00:42:22.000
Send the fingertips forward.

00:42:22.000 --> 00:42:23.417
Thriller arms.

00:42:23.417 --> 00:42:26.145
Breathe.
Then flip it.

00:42:26.145 --> 00:42:29.083
Take a little extra
stretch if you need.

00:42:29.083 --> 00:42:31.250
And then clap it. (clapping)

00:42:31.250 --> 00:42:33.451
Interlace. 
Index finger points forward.

00:42:33.451 --> 00:42:34.750
Stretch through
the tops of the feet.

00:42:34.750 --> 00:42:36.291
Counter all those Downward Dogs

00:42:36.291 --> 00:42:39.000
and then slow and
articulate through the spine.

00:42:39.000 --> 00:42:42.000
You're gonna
lower all the way down.

00:42:44.291 --> 00:42:47.000
When you get there, 
hug the knees into the chest.

00:42:47.000 --> 00:42:49.458
Give yourself a big hug again.

00:42:50.750 --> 00:42:51.834
Inhale.

00:42:51.834 --> 00:42:54.667
Exhale, send the left
leg out long all the way.

00:42:54.667 --> 00:42:57.125
Squeeze your right knee up
towards your heart, your chin.

00:42:57.125 --> 00:42:59.000
Take it over to the left side.

00:42:59.000 --> 00:43:02.825
A little Supine Twist.
Open up through your right arm.

00:43:02.825 --> 00:43:05.000
Try to get your right
shoulder down to the ground.

00:43:05.000 --> 00:43:07.000
Breathe into your belly.

00:43:09.000 --> 00:43:10.375
Close your eyes.

00:43:16.611 --> 00:43:19.000
Then bring it back
to center nice and slow.

00:43:19.000 --> 00:43:22.083
Again, focusing on
the quality of movement

00:43:22.083 --> 00:43:25.073
and every transition even.

00:43:26.708 --> 00:43:28.458
Hug both knees into the chest.

00:43:28.458 --> 00:43:32.360
Option here to peel the
nose up toward the knees.

00:43:32.360 --> 00:43:35.000
See if you can find that
sukha, that grace, that love

00:43:35.000 --> 00:43:39.917
in this compact, tight,
almost compromising position.

00:43:39.917 --> 00:43:42.875
Then we'll release that and
find the twist on the other side

00:43:42.875 --> 00:43:44.208
by sending the
right leg out long

00:43:44.208 --> 00:43:47.875
and squeezing the left
knee up towards the chest.

00:43:47.875 --> 00:43:50.035
Guide it over towards the right.
When you're ready

00:43:50.035 --> 00:43:53.667
see if you can get
your left shoulder down.

00:43:56.000 --> 00:43:59.500
Close your eyes, tap into a
little inner smile and breathe.

00:43:59.500 --> 00:44:00.917
Don't you worry about a thing.

00:44:00.917 --> 00:44:03.291
Just breathe, breathe, breathe.

00:44:03.291 --> 00:44:05.875
Everything's gonna be alright.

00:44:15.067 --> 00:44:18.917
Then slowly from your
center coming back through

00:44:18.917 --> 00:44:21.312
give yourself one last squeeze

00:44:21.312 --> 00:44:24.395
and then we'll make
our way to Happy Baby.

00:44:24.395 --> 00:44:26.000
A blissful Baby Pose.

00:44:26.000 --> 00:44:28.240
You grab the
outer edges of the feet,

00:44:28.240 --> 00:44:30.291
send the soles up to the sky,

00:44:30.291 --> 00:44:33.000
lengthen tailbone
towards the front edge

00:44:33.000 --> 00:44:37.101
and then just like a
happy baby, right, full of love,

00:44:39.291 --> 00:44:43.000
innocence, haven't
quite carved these grooves,

00:44:43.000 --> 00:44:45.948
these patterns yet

00:44:45.948 --> 00:44:48.260
that can lead us
sometimes to dark places.

00:44:48.260 --> 00:44:49.750
It's a part of life.

00:44:51.125 --> 00:44:53.417
(exhaling)

00:44:57.750 --> 00:44:59.606
Here's to a regular practice

00:44:59.606 --> 00:45:02.291
that helps us create
grooves and patterns,

00:45:02.291 --> 00:45:05.416
routes and reroutings

00:45:05.416 --> 00:45:08.708
that feel loving,
that feel supportive

00:45:09.875 --> 00:45:11.083
so that we're prepared.

00:45:11.083 --> 00:45:14.000
'Cause when the ball drops, 
'cause it does drop,

00:45:14.000 --> 00:45:16.417
we're gonna be prepared

00:45:16.417 --> 00:45:18.000
and we'll be able
to guide ourselves

00:45:18.000 --> 00:45:21.708
slowly back to a
place of self love.

00:45:21.708 --> 00:45:23.333
It'll get easier with practice

00:45:23.333 --> 00:45:26.500
and some days that practice
will just go out the door.

00:45:26.500 --> 00:45:31.000
But luckily we'll be here
for each other to remind.

00:45:31.000 --> 00:45:33.667
Release, bring the soles
of the feet to the ground.

00:45:33.667 --> 00:45:36.682
Bridge Pose. Fingertips 
come towards the heels.

00:45:36.682 --> 00:45:38.875
Squeeze an imaginary
block between your legs.

00:45:38.875 --> 00:45:40.842
Press into the palms and inhale.

00:45:40.842 --> 00:45:43.959
Slowly send the shins forward
as you lift the hips up high.

00:45:43.959 --> 00:45:45.000
Heart opener here

00:45:45.000 --> 00:45:47.500
as you snuggle the
shoulder blades underneath.

00:45:47.500 --> 00:45:52.720
Maybe you interlace, 
lift, shins forward.

00:45:52.720 --> 00:45:55.810
Engage the inner thigh.
Soften through the glutes.

00:45:55.810 --> 00:45:56.792
Here we go.

00:45:56.792 --> 00:45:59.542
Lift your heart or
your chest to your chin

00:45:59.542 --> 00:46:01.125
and then your
chin up to the sky.

00:46:01.125 --> 00:46:03.000
Very subtle but yummy move.

00:46:03.000 --> 00:46:04.458
Chest to the chin.

00:46:05.875 --> 00:46:08.000
Chin towards the sky.

00:46:08.000 --> 00:46:09.333
Soften the skin of the face.

00:46:09.333 --> 00:46:11.000
Take a deep breath in.

00:46:11.000 --> 00:46:13.583
Lift the hip
points a little higher.

00:46:13.583 --> 00:46:15.250
Shins forward.

00:46:15.250 --> 00:46:17.400
Then releasing the fingers

00:46:17.400 --> 00:46:20.138
and slowly
lowering everything down.

00:46:23.380 --> 00:46:27.792
Bring the soles of the
feet together and knees wide.

00:46:27.792 --> 00:46:30.999
Hands slowly move.

00:46:30.999 --> 00:46:33.458
Left hand to the heart.

00:46:33.458 --> 00:46:36.000
Right hand to the belly.

00:46:36.000 --> 00:46:37.959
Inhale lots of love in.

00:46:40.000 --> 00:46:41.291
Exhale lots of love out

00:46:41.291 --> 00:46:42.750
and as you
breathe lots of love out

00:46:42.750 --> 00:46:46.250
send some love to
someone who could use it.

00:46:48.792 --> 00:46:50.000
Because when we fill our cup

00:46:50.000 --> 00:46:51.959
and we have this
practice of self love

00:46:51.959 --> 00:46:53.961
we're more capable,

00:46:56.594 --> 00:47:00.460
more able

00:47:00.460 --> 00:47:03.438
to wish that on others, 
to support others,

00:47:03.438 --> 00:47:06.542
to find that peace, 
that inner peace.

00:47:07.625 --> 00:47:09.458
You don't even have
to pick a certain person,

00:47:09.458 --> 00:47:13.619
just the generosity
of sharing that love.

00:47:16.208 --> 00:47:18.468
Inhaling lots of love in.

00:47:21.375 --> 00:47:25.166
And effortlessly
exhaling lots of love out.

00:47:27.765 --> 00:47:32.083
Stay here or begin to straighten
the legs nice and slow

00:47:32.083 --> 00:47:33.333
one at a time.

00:47:35.375 --> 00:47:37.000
Maybe windshield wiper,

00:47:37.000 --> 00:47:40.000
dialing the toes in
and out a couple times.

00:47:40.000 --> 00:47:41.000
Inhale.

00:47:42.291 --> 00:47:46.000
Exhale to release
the arms at your side.

00:47:46.000 --> 00:47:47.458
Corpse Pose.

00:47:47.458 --> 00:47:51.500
Total surrender to
the mystery of life,

00:47:51.500 --> 00:47:53.583
to the ups and the downs.

00:47:58.834 --> 00:47:59.875
Soften everything.

00:47:59.875 --> 00:48:04.000
Grow heavy for just a
couple of quiet moments here.

00:48:08.333 --> 00:48:10.333
If you made it this far,

00:48:13.125 --> 00:48:14.458
you're my hero.

00:48:17.875 --> 00:48:21.492
Ya done good and so have I.

00:48:25.000 --> 00:48:26.000
We're all in this together.

00:48:26.000 --> 00:48:28.000
We zoom in, we zoom out, 
we zoom in, we zoom out

00:48:28.000 --> 00:48:31.125
with the Yoga with
Adriene conversation

00:48:31.125 --> 00:48:34.333
and the Find What
Feels Good community

00:48:36.000 --> 00:48:38.000
and it's awesome.

00:48:38.000 --> 00:48:41.000
Here's to more of
that, to self love,

00:48:43.333 --> 00:48:45.542
to cultivating that within

00:48:49.375 --> 00:48:53.000
and respecting that
practice in one another.

00:48:54.542 --> 00:48:56.542
Boundaries, am I right?

00:48:56.542 --> 00:48:59.662
Just kidding.
Bring the palms together.

00:48:59.662 --> 00:49:03.792
With so much love bring your
thumbs up to the third eye.

00:49:05.458 --> 00:49:08.250
It starts with you but
isn't there so much beauty

00:49:08.250 --> 00:49:09.417
in kind of zooming out

00:49:09.417 --> 00:49:13.333
and seeing oh yeah,
we're all in this together.

00:49:14.166 --> 00:49:17.000
Inhale lots of love in.

00:49:17.000 --> 00:49:18.166
(inhaling)

00:49:18.166 --> 00:49:22.226
Exhale lots of love out.

00:49:24.208 --> 00:49:26.458
Thank you so much for sharing
your time and your energy

00:49:26.458 --> 00:49:30.667
and your self love practice 
with me and with everyone

00:49:32.000 --> 00:49:34.166
in this gorgeous community.

00:49:36.291 --> 00:49:37.834
Share this with someone

00:49:37.834 --> 00:49:41.667
who you think might be
able to benefit from it.

00:49:41.667 --> 00:49:43.959
And I'll see you next time.

00:49:45.750 --> 00:49:47.875
Big breath, slight smile.

00:49:49.250 --> 00:49:50.041
Namaste.

00:49:51.250 --> 00:49:54.000
(upbeat music)