WEBVTT

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- What's up everyone and
welcome to Yoga With Adriene.

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I'm Adriene and that's Benji.

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And today we have 
an awesome deep stretch

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total body yoga for you 
so this is gonna be amazing

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if you're wanting to increase
flexibility in your body.

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This is gonna be 
really awesome if you're

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wanting to stabilize the joints,
everybody needs that.

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And this is a really 
great time to just really

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be with your breath, 
focus on alignment,

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and balance out whatever it is

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you got going on in your life.

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

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(upbeat music)

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Alright my darling friends, 
let's begin on our backs.

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Come to lie down.

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And right away 
when you get down there,

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go ahead and 
take a deep breath in.

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And as you exhale hug 
the knees into your chest.

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And again take a deep 
breath in and as you breath in

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a little deeper a little 
more conscious breath here,

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right from the start think of
your breath in, your inhale,

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as an expansion and 
then think of your exhale

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as a bit of a contraction, 
navel drawing in.

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So there's the cycle of breath

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that we're gonna play with today

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for our deep stretch practice.

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That is inhale expansion and
exhale contraction.

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I'm joined today by my 
assistant, Benji, Guru Benji.

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Thank you so much 
for being here Benji.

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Alright we're just 
taking a couple of full breaths

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to settle in, squeeze the
knees up towards your chest.

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Notice the 
quality of air in the room

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or wherever you're practicing.

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And so we'll work 
today with the breath

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to create a full 360

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all encompassing experience,

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that includes not just the
body, not just the physical,

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but the mind as well 
and also your heart space.

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So that's how we get 
the most out of this time,

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the most out of this practice.

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And then it's also a very 
generous act of self love.

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So on the surface 
we have the stretch

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but beyond that 
there's just so much more.

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Take one more big 
breath in and then again

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thinking contraction on 
the exhale we're gonna peel

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the nose up toward the knees.

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Now you may get nowhere near
your knees and that's all good.

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We're working to create a 
little bit of spaciousness

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through each 
vertebrae of the spine.

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You're also feeling a 
nice support of the lower back.

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We're starting to tap 
into the muscles of our core.

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And you can stay here 
squeezing the knees up and in

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or release the fingertips, 
palms faced up,

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you're gonna reach 
them towards the front.

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Breathing deep here, make sure
you're not clenching the face

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or shoulders, nice and relaxed.

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Might start to welcome 
a little bit of heat here.

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Take one more deep breath in.

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And one long breath out.

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And then slowly release head
and shoulders to the earth.

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Alright grab your right knee,

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send your left 
leg all the way out.

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Let it hover 
just above the earth.

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Squeeze your right 
knee in towards your chest,

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and then open it up just a bit

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up towards your right shoulder.

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And then again right 
knee towards your chest

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or your figurative heart space,

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and then over 
towards your right shoulder,

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so you're just kind of 
creating a little compression

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in the front of 
your right hip crease.

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Great take one 
more deep breath in.

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Exhale to release, 
left heel to the earth.

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Now when you're in these shapes,

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we're not just 
hanging out, holding, waiting,

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but especially today 
with our deep stretch

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we're using the 
breath to move it forward,

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a little deeper, 
allow it to unfold.

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So think 
expansion on the inhale.

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And a bit of 
contraction as you breathe out.

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Now close your eyes 
and go ahead and soften

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through the toes and the feet.

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And again big inhalation in.

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And nice long exhale out.

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Great one more here, 
big breath in.

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And long breath out.

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Fabulous now again 
activate your left foot,

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so press into your left heel,

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and activate your right foot,
press into your right heel.

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And this time you're 
gonna grab the right hand,

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or take the right 
hand and you're gonna grab

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the inner arch 
of your right foot.

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Now if that doesn't quite,

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if your hand 
doesn't quite make it there,

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just grab the inner calf 
muscle here, the inner leg,

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you can just grab here.

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Creating a little one 
legged stirrup posture here,

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so here kick your 
right foot up towards the sky

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and then anchor 
your right shoulder down.

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If this is way way way 
way way too much in the hips,

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just lift your left 
knee and firmly plant

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your left foot on the ground
for a little more stability.

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Breathing deep, inhale.

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And exhale.

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Opening up through that right
hamstring, big inhalation.

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And long exhale.

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One more time big inhale.

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And long breath out.

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Awesome now 
take that right foot,

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we're gonna cross it over 
the top of the left thigh.

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So just crossing over,

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creating a little 
figure four shape here,

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peek at me if you need to.

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And then press the 
palms down into the earth,

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connect to your 
core and slowly lift

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the left leg up 
high towards the sky.

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Now left leg does 
not have to straighten,

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but both feet are 
nice and active here.

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Inhale in, exhale lower it down.

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Inhale.

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Exhale, navel 
draws in, lift it up.

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Now I'll sync you up 
with the breath, here we go.

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Inhale to lower.

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Exhale to lift.

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Inhale to lower.

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And exhale to lift, press the
palms into the earth firmly.

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One more time, inhale to lower.

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And exhale to lift.

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Awesome bend the left 
knee, thread the needle,

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right fingertips go in 
through the hole, interlace,

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and we'll squeeze the legs up
towards the chest, the heart.

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Keep the feet active here and
now just nice full breaths,

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you got it.

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Start to let go 
of the day thus far.

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Anything that you have 
coming after this practice

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or on the agenda,

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see if you can allow 
the mind to be at ease,

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just give yourself permission
to be really present here,

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I know it's tricky and tough
for someone to tell you that.

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But maybe it's what you need.

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Just a little time and space,

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to stretch and 
be with your breath.

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Alright releasing 
left foot to the ground.

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And slowly taking 
it to the other side.

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So what we'll do is 
we'll start by lifting

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the left knee in 
towards the chest, squeeze,

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and send the 
right leg out to hover.

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We start to tap into the muscles
of the abdominal wall here.

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Breathing deep.

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So if you're a 
beginner you'll start

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to feel a little shake here.

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If you've been on 
your mat for a while

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play with the subtle body,

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scoop the tail bone up, 
draw the navel down,

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relax the shoulders,

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play with the natural 
curvature of the spine,

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finding support from within.

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So there's always so 
much depth to play with here.

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Breathing deep.

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And then here we go, 
if you haven't already,

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start to draw 
the left knee towards

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the left shoulder just a bit.

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This is a very small move here,

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and then in towards center.

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Again we're creating 
just a little massage

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in the front of 
the right hip crease.

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We're also challenging 
our center of gravity.

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Gonna feel it in the 
abductor here, oh yeah.

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Back and forth back and 
forth with the left knee.

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And then take one 
more deep breath in,

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bring your left knee 
back in towards your center,

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so hug it in, and then exhale,

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slowly release the 
right heel down to the earth.

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Alright left hand 
comes to the left inner arch.

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Move nice and slow here,

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opening up through that hip.

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So left foot, sole of the
foot now goes towards the sky.

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You can bring the 
right hand to the earth

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for a little stability 
or maybe on the front

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of the right hip crease.

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We're opening up left hamstring
up towards the heavens here.

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Strong bright energy through
the toes to protect the knee.

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And then I'm working again to
create a full body experience,

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not isolate experiences,

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so see if you can 
relax your shoulders,

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see if you can let your ribcage
just be nice and heavy here,

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hips nice and heavy.

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And then reconnect with your
breath, find a new breath.

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Again if this is too much
you can bend the right knee,

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bring the sole of the 
right foot to the ground

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for a little stability.

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And then to 
release nice and slow,

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take the hand away,

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cross the left ankle over 
the top of the right thigh,

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so you're opening 
now left knee towards

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the bottom right 
corner of your mat.

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Just take a 
second to feel that out.

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If you're super tight in 
the hips all of this work

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already has been 
maybe a little bit intense,

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but all the more reason for
you to be here on your mat.

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And also the 
reason that we're starting

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nice and low to the 
ground so that you're not

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having to do a 
bunch of weight bearing

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work here in the beginning.

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Alright take a deep breath in,

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press your hands into the earth.

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You can also grab the 
outer edges of the mat

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if it was a little bit 
hard for you last time.

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And inhale, lift 
the legs all the way up.

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And then exhale 
all the way down.

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Now let's sync up 
with the breath here,

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so big inhale at the bottom.

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Use the contraction to 
lift back up and we flow.

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Inhale to lower.

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Exhale to lift.

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And eventually you 
wanna try to slow this down

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so that you're building strength
but just do your best here

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so inhale to lower.

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Move in a rhythm that feels
good for you and exhale to lift.

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Tuck the chin.

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Try to keep length 
from crown to tail here

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so it's just an awareness.

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Hug the lower ribs down and in.

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Use that 
contraction of navel to spine

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to really lift the legs up
and hug the lower ribs down.

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If you're 
starting to sweat a little

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here or shake, awesome,

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beautiful, welcome that.

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It's a sign of being 
strong and alive, not weak.

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And then slowly 
we'll release, beautiful.

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Bend the right knee,

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sole of the right 
foot comes to the ground,

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thread the needle,

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left fingertips are 
gonna go through the hole here,

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hey yo and then 
squeeze the lower body

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up towards the chin, the chest.

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Breathe, breathe, 
close your eyes.

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And breathe nice 
long smooth deep breaths.

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Maybe find some soft gentle
movement in the head, the neck.

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And then release, 
awesome, nice and slow release,

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hug both knees into the chest.

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Inhale in, exhale, 
take your lower body,

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your legs, your knees, 
all the way over to the left.

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Open the arms super wide,

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and turn to look 
past your right hand.

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Deep breath in.

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Exhale, navel draws down 
to the core of the earth,

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knees come through center and
take it to the other side.

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Knees fall to the 
right, big stretch here,

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and turn to look 
past your left fingertips,

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recline twist, inhale in.

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And exhale back to center,

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cross the right 
ankle over the left,

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grab the outer 
edges of your feet.

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We're just gonna 
stretch the tops of the feet

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by pointing the toes here and
lifting the heels up, up, up.

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Big breath in.

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We're also creating nice strong

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muscles that hug 
around the joints,

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so nice stable joints here, 
kick, kick, kick, kick, kick,

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point the toes,

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and then release and 
switch left ankle on top,

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grab the outer 
edges of the feet,

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and again point the toes, 
lift the heels,

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and kick the feet 
up just a bit here,

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we're getting a nice 
stretch in the tops of the feet,

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the ankles, but 
also creating stability

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around the knees, the joints.

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Deep breath in.

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And exhale to release, awesome.

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Bring the feet to the ground,

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nice and easy turn to one side,

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and slowly press 
your way up to a seat.

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Alright sit up nice 
and tall, legs are crossed,

00:14:22.729 --> 00:14:25.798
ankles crossed, 
going right into it.

00:14:25.798 --> 00:14:27.366
We're gonna bring 
the left elbow down

00:14:27.366 --> 00:14:29.359
to the earth here nice and slow.

00:14:29.359 --> 00:14:30.503
Hi Benji.

00:14:32.705 --> 00:14:37.569
Benji's got some 
zenned out vibes today.

00:14:41.714 --> 00:14:42.548
Left elbow to the ground.

00:14:42.548 --> 00:14:46.586
So you're gonna feel 
this in the right side body,

00:14:46.586 --> 00:14:49.325
the back body, the hip.

00:14:50.456 --> 00:14:52.592
If this is too much 
then we'll just lift

00:14:52.592 --> 00:14:55.161
the hand up here and come here.

00:14:57.864 --> 00:14:59.432
Once you feel 
like you have this,

00:14:59.432 --> 00:15:02.101
start to bring your 
breath into the picture,

00:15:02.101 --> 00:15:04.337
and allow your right glute,

00:15:04.337 --> 00:15:08.641
your right booty to get 
really, really heavy here.

00:15:08.641 --> 00:15:09.909
Then notice we're 
just hanging out here

00:15:09.909 --> 00:15:14.313
and the neck lengthen 
through the crown of the head.

00:15:14.313 --> 00:15:15.815
Then when you're ready 
take the right fingertips

00:15:15.815 --> 00:15:18.317
behind the right ear and inhale,

00:15:18.317 --> 00:15:20.620
reach, reach, reach 
toward the left side.

00:15:20.620 --> 00:15:23.322
Big stretch here, inhale in,

00:15:23.322 --> 00:15:28.060
exhale right hand's 
gonna come right to the front.

00:15:28.060 --> 00:15:31.497
Beautiful then take it 
all the way, thumb back,

00:15:31.497 --> 00:15:33.900
pinky forward, all the way back,
open through the chest,

00:15:33.900 --> 00:15:37.303
and then reach 
towards the front.

00:15:37.303 --> 00:15:39.505
Then you keep this movement
going just a couple more times.

00:15:39.505 --> 00:15:42.909
Right thumb back, 
reach to the side.

00:15:42.909 --> 00:15:47.046
And your fingertips forwards, 
and right thumb back.

00:15:48.147 --> 00:15:50.517
And fingertips forwards.

00:15:50.517 --> 00:15:53.152
And one more time, this 
time try to really revolve,

00:15:53.152 --> 00:15:56.189
or rotate your heart all 
the way up towards the sky,

00:15:56.189 --> 00:16:00.560
maybe look up towards the sky, 
big stretch, big breath.

00:16:00.560 --> 00:16:04.497
And then exhale to 
release everything.

00:16:04.497 --> 00:16:08.768
Just take a second here, head
over heart, heart over pelvis.

00:16:08.768 --> 00:16:12.705
Close your eyes and 
just evaluate how you feel.

00:16:13.639 --> 00:16:17.810
Left side of the torso 
and right side of the torso.

00:16:22.815 --> 00:16:23.816
Alright and then 
when you're ready

00:16:23.816 --> 00:16:25.985
take the right elbow down.

00:16:33.309 --> 00:16:35.628
This is a great one 
to kind of build focus

00:16:35.628 --> 00:16:37.230
on sensation over your shape.

00:16:37.230 --> 00:16:39.365
If you're just in 
extended side angle,

00:16:39.365 --> 00:16:40.833
there's temptation 
to just really get

00:16:40.833 --> 00:16:43.002
into that posture 
and nail the asana.

00:16:43.002 --> 00:16:46.639
So here we are focusing on
the sensation over the shape.

00:16:46.639 --> 00:16:49.876
The left sits bone is 
gonna wanna come up here.

00:16:49.876 --> 00:16:51.944
So see if you can 
anchor, anchor, anchor,

00:16:51.944 --> 00:16:54.146
through the 
power of your breath,

00:16:54.146 --> 00:16:57.984
create more space to 
get that left glute down.

00:16:59.318 --> 00:17:02.355
Right shoulders over 
the right elbow here.

00:17:02.355 --> 00:17:03.589
And again if this is too much,

00:17:03.589 --> 00:17:06.992
if we need to tap into 
some deeper fuller breaths,

00:17:06.992 --> 00:17:10.396
and have more 
weeks of regular practice

00:17:10.396 --> 00:17:12.865
in order to get that elbow
down then let that be the case

00:17:12.865 --> 00:17:17.036
and lift your right hand to
the earth and take your time.

00:17:19.605 --> 00:17:21.273
There are so many shapes in yoga

00:17:21.273 --> 00:17:22.851
and just so many 
experiences that I have

00:17:22.851 --> 00:17:25.511
that I just never 
thought I would have.

00:17:25.511 --> 00:17:27.847
I never thought my body 
would have that spaciousness.

00:17:27.847 --> 00:17:29.849
In fact people 
ask me all the time,

00:17:29.849 --> 00:17:31.684
"Have you always been flexible?"

00:17:31.684 --> 00:17:34.699
And the answer is no way Jose.

00:17:36.569 --> 00:17:39.425
So use your breath here,
in fact feel the inhale,

00:17:39.425 --> 00:17:43.752
feel the skin of your 
left lower back stretch.

00:17:44.897 --> 00:17:48.401
Also really really 
good for the body here.

00:17:49.468 --> 00:17:53.327
Not just your 
muscles lengthening,

00:17:53.327 --> 00:17:56.542
but so great for the kidneys.

00:17:56.542 --> 00:17:59.578
Make sure that you're not
dropping your right shoulder,

00:17:59.578 --> 00:18:03.783
but keeping that 
awareness through the crown.

00:18:03.783 --> 00:18:06.586
And then now after 
you've taken a solid moment

00:18:06.586 --> 00:18:08.821
to evaluate, 
to notice the sensation

00:18:08.821 --> 00:18:10.256
and to check in 
with your breath,

00:18:10.256 --> 00:18:12.158
take your left 
fingertips and bring them

00:18:12.158 --> 00:18:14.393
right behind your left ear.

00:18:15.861 --> 00:18:17.430
It's more fun this way too.

00:18:17.430 --> 00:18:20.599
And then reach out to 
the right, big stretch,

00:18:20.599 --> 00:18:21.934
big, big, big stretch.

00:18:21.934 --> 00:18:24.003
Keep the left glute 
heavy so you're actively

00:18:24.003 --> 00:18:27.239
anchoring down through the
top of the left thigh bone.

00:18:27.239 --> 00:18:31.077
And then here we go, 
left thumb pulls back, inhale.

00:18:31.077 --> 00:18:33.946
Exhale, just take 
your arm right to center.

00:18:33.946 --> 00:18:38.250
So you're reaching right out
in front, and then here we go.

00:18:38.250 --> 00:18:41.253
Smoothing your left palm on
an imaginary surface here,

00:18:41.253 --> 00:18:43.322
pull the left thumb back.

00:18:44.490 --> 00:18:48.327
And find your breath as 
you bring it back to center,

00:18:48.327 --> 00:18:51.163
and now continue 
this on your own.

00:18:56.202 --> 00:18:59.032
So good for the posture.

00:19:01.941 --> 00:19:04.777
You're gonna feel so 
awesome after this man.

00:19:04.777 --> 00:19:07.480
Pull the left 
thumb back, breath in.

00:19:07.480 --> 00:19:10.349
And exhale, smoothing 
your palm on imaginary surface,

00:19:10.349 --> 00:19:11.517
reach forward.

00:19:15.921 --> 00:19:18.324
Alright and then next time
you pull your left thumb back,

00:19:18.324 --> 00:19:20.670
really pull it back, wrap that
left shoulder blade around,

00:19:20.670 --> 00:19:23.396
open, revolve, 
chest up towards the sky,

00:19:23.396 --> 00:19:26.565
maybe look up, claw 
through your right fingertips,

00:19:26.565 --> 00:19:31.569
inhale, and exhale, come
back to center nice and slow.

00:19:32.538 --> 00:19:35.441
Head over heart, 
heart over pelvis.

00:19:36.342 --> 00:19:39.348
Just take a second to

00:19:39.348 --> 00:19:42.348
evaluate, feel it out,

00:19:42.348 --> 00:19:43.683
relax your shoulders,

00:19:43.683 --> 00:19:47.086
lift up through 
your chest to your heart.

00:19:50.823 --> 00:19:53.092
Great inhale in, exhale,

00:19:53.092 --> 00:19:56.495
make your way to 
all fours nice and slow.

00:19:57.363 --> 00:19:58.864
Tabletop Position.

00:20:01.233 --> 00:20:02.702
Wrists underneath the shoulders,

00:20:02.702 --> 00:20:05.404
knees directly 
underneath your hip points,

00:20:05.404 --> 00:20:06.972
press into the tops of the feet,

00:20:06.972 --> 00:20:10.309
and claw through 
the fingertips, strong.

00:20:11.051 --> 00:20:14.483
Then imagine your front 
body really lifting up here

00:20:14.483 --> 00:20:16.779
to meet your back body.

00:20:16.779 --> 00:20:18.931
So lift everything 
up towards the sky

00:20:18.931 --> 00:20:20.063
so we're not 
collapsing to the ground

00:20:20.063 --> 00:20:22.979
but rather defying gravity
and lifting up with awareness

00:20:22.979 --> 00:20:25.624
all the way to the ceiling.

00:20:27.974 --> 00:20:30.934
Then keep that awareness as
you inhale drop the belly,

00:20:30.934 --> 00:20:33.132
and open the chest.

00:20:35.328 --> 00:20:39.774
Exhale, navel to spine, 
crown to the earth.

00:20:41.160 --> 00:20:45.297
Inhale, drop the belly, 
open the chest,

00:20:45.297 --> 00:20:48.756
move with your breath, 
exhale, rounding through.

00:20:50.241 --> 00:20:52.952
Inhale, open the chest.

00:20:54.697 --> 00:20:57.189
And exhale round through.

00:20:57.811 --> 00:20:59.819
Awesome inhale to 
Tabletop Position,

00:20:59.819 --> 00:21:01.856
bring the two big toes together,

00:21:01.856 --> 00:21:03.543
bring the knees 
as wide as the mat,

00:21:03.543 --> 00:21:06.706
and then send the 
hips back nice and slow,

00:21:06.706 --> 00:21:09.850
reach the fingertips 
actively towards the front edge

00:21:09.850 --> 00:21:13.472
of the mat or in 
my case towards Benji.

00:21:14.447 --> 00:21:18.310
And then inhale and then 
exhale melt your heart down.

00:21:18.310 --> 00:21:19.611
As you melt your heart down,

00:21:19.611 --> 00:21:22.487
option here to 
really lift the palms up

00:21:22.487 --> 00:21:23.891
and just press 
into the fingertips,

00:21:23.891 --> 00:21:26.844
get a little deeper stretch.

00:21:26.844 --> 00:21:29.600
And once again listening 
to the sound of your breath.

00:21:29.600 --> 00:21:33.668
Thinking about 
expansion as you inhale.

00:21:33.668 --> 00:21:36.662
And contraction as you exhale.

00:21:37.233 --> 00:21:39.555
And if that doesn't 
work for you just think about

00:21:39.555 --> 00:21:44.535
getting bigger and think 
full breath on the inhale,

00:21:45.278 --> 00:21:49.893
and then think about 
getting softer on the exhale.

00:21:51.885 --> 00:21:55.288
So bigger fuller on the inhale.

00:21:55.288 --> 00:21:59.359
And then softer almost 
a surrender on the exhale.

00:22:00.330 --> 00:22:02.699
Great now walk the 
hands off your yoga mat

00:22:02.699 --> 00:22:05.168
and over to the 
left, big stretch.

00:22:05.168 --> 00:22:07.437
Let the hips remain heavy here.

00:22:07.437 --> 00:22:11.230
Inhale, and 
exhale chin to chest.

00:22:14.407 --> 00:22:16.142
Beautiful inhale lift the chin,

00:22:16.142 --> 00:22:19.979
walk it all the way 
over towards the right side.

00:22:19.979 --> 00:22:24.417
Hips nice and heavy here,
inhale, reach, look forward,

00:22:24.417 --> 00:22:27.820
and exhale, draw 
your chin to your chest.

00:22:29.702 --> 00:22:33.106
Awesome, slowly release, 
come back to center,

00:22:33.106 --> 00:22:36.075
press into the tops of the feet
to come all the way back up.

00:22:36.075 --> 00:22:38.578
Walk the knees underneath 
the hips and here we go,

00:22:38.578 --> 00:22:41.648
Downward Facing Dog, 
nice and slow,

00:22:41.648 --> 00:22:46.383
so set your hands up 
with a meticulous love,

00:22:46.383 --> 00:22:49.052
and then curl 
your toes the same way.

00:22:49.052 --> 00:22:53.223
And when you're ready 
peel the tail all the way up.

00:22:56.869 --> 00:22:59.172
Pedal it out, feel 
a nice deep stretch

00:22:59.172 --> 00:23:00.940
through the backs of the legs.

00:23:00.940 --> 00:23:02.642
And see if you 
can really be present,

00:23:02.642 --> 00:23:05.901
I know it's hard to hear the
sometimes, with the sensation.

00:23:05.901 --> 00:23:09.838
So perhaps close your 
eyes in order to do that.

00:23:10.627 --> 00:23:14.230
Create spaciousness 
in the shoulders.

00:23:14.230 --> 00:23:15.498
Whatever that means to you,

00:23:15.498 --> 00:23:18.030
maybe opening the 
elbow creases towards

00:23:18.030 --> 00:23:20.266
the front of your yoga mat.

00:23:24.921 --> 00:23:28.891
Maybe you're turning 
the big toes in just a bit.

00:23:28.891 --> 00:23:32.168
Maybe letting go of something
that's been bugging you.

00:23:35.021 --> 00:23:38.024
Awesome then when you're ready
anchor the left heel down,

00:23:38.024 --> 00:23:40.059
and send the right leg out,

00:23:40.059 --> 00:23:43.162
and then slowly bring the right
knee all the way up and in

00:23:43.162 --> 00:23:48.034
as you step your right foot up, 
lower your left knee down.

00:23:48.034 --> 00:23:50.203
Fingertips are on the 
yoga mat and we just find soft

00:23:50.203 --> 00:23:52.371
easy movement here.

00:23:52.371 --> 00:23:54.941
Maybe walk that left knee back.

00:23:56.129 --> 00:23:57.396
Maybe not.

00:23:58.681 --> 00:23:59.816
Front knee over front ankle,

00:23:59.816 --> 00:24:03.986
start to open up through 
the chest, breathing deep.

00:24:09.822 --> 00:24:11.724
Great then plant your left palm.

00:24:11.724 --> 00:24:14.560
You're gonna open the right
toes out towards the right

00:24:14.560 --> 00:24:16.796
edge of your mat and inhale,

00:24:16.796 --> 00:24:19.665
reach your right arm all 
the way up towards the sky,

00:24:19.665 --> 00:24:22.769
big stretch here, 
opening up through the chest.

00:24:23.329 --> 00:24:25.497
And then exhale 
bring your right elbow

00:24:25.497 --> 00:24:27.817
all the way down to the earth,

00:24:27.817 --> 00:24:30.226
coming into a 
lizard variation here.

00:24:30.226 --> 00:24:31.827
So if the 
forearms don't come down

00:24:31.827 --> 00:24:34.330
you can stay on the palms.

00:24:34.330 --> 00:24:36.198
Right toes stay turned out,

00:24:36.198 --> 00:24:38.567
and then I like to press into
the top of my left foot here

00:24:38.567 --> 00:24:41.070
so I can get a deeper stretch.

00:24:42.878 --> 00:24:45.781
Listen to the 
sound of your breath.

00:24:52.532 --> 00:24:55.068
And then soften the 
skin of the face here,

00:24:55.068 --> 00:24:58.637
notice where you might be
holding or clenching or griping.

00:25:01.127 --> 00:25:04.864
Maybe allow the head, 
the neck to relax down.

00:25:21.294 --> 00:25:25.164
And slowly make your way back
up really, really, really slow,

00:25:25.164 --> 00:25:28.868
hands to the earth.
Awesome, nice work.

00:25:28.868 --> 00:25:30.403
We're gonna keep the 
right hand where it is,

00:25:30.403 --> 00:25:32.972
we're gonna look 
back to the left toes.

00:25:32.972 --> 00:25:37.205
We're gonna lift 
the hip points back up,

00:25:37.205 --> 00:25:39.953
excuse me, and then 
slowly we're gonna shift,

00:25:39.953 --> 00:25:42.457
so lift the hip 
points up just to come back,

00:25:42.457 --> 00:25:44.058
and then lift 
the left toes and see

00:25:44.058 --> 00:25:48.196
if you can grab your 
left foot with your left hand.

00:25:48.196 --> 00:25:50.924
If you're good here, you 
might continue the stretch

00:25:50.924 --> 00:25:55.443
by slowly sinking the hips
back all the way up forward.

00:25:57.303 --> 00:26:01.107
Okay, if this is too much maybe
you walk your right heel in.

00:26:01.107 --> 00:26:02.975
Another option is 
to come against a wall

00:26:02.975 --> 00:26:05.651
and bring your left 
foot right to the wall,

00:26:05.651 --> 00:26:07.790
so you can kinda 
work your way back

00:26:07.790 --> 00:26:09.368
and forth up to the wall.

00:26:09.368 --> 00:26:11.703
We need to do a wall series.

00:26:13.319 --> 00:26:16.422
Great, last but not least, 
you might flip the hand

00:26:16.422 --> 00:26:18.991
so that it comes 
to the left arch here

00:26:18.991 --> 00:26:21.994
and then just open up here,
open up through the chest,

00:26:21.994 --> 00:26:24.964
just an option, just trying
to give different variations

00:26:24.964 --> 00:26:26.465
for different folks.

00:26:26.465 --> 00:26:28.801
Breathing deep, 
breathing deep, breathing deep.

00:26:28.801 --> 00:26:32.972
Notice the awareness I have
through my danda, crown to tail.

00:26:35.751 --> 00:26:38.187
So again a full body experience.

00:26:38.187 --> 00:26:41.691
We'll slowly 
release the left foot.

00:26:41.691 --> 00:26:44.594
Hands will come to the earth,
I'll curl the toes under,

00:26:44.594 --> 00:26:46.362
lift the back knee.

00:26:46.362 --> 00:26:49.899
Send the right toes back, 
take a deep breath in,

00:26:49.899 --> 00:26:54.070
Plank Pose, exhale, lower 
all the way to your belly.

00:26:56.515 --> 00:26:59.592
Inhale, Cobra, press 
into the tops of the feet,

00:26:59.592 --> 00:27:04.163
moving nice and slow, listen
to the sound of your breath.

00:27:04.163 --> 00:27:05.831
And exhale, release.

00:27:06.869 --> 00:27:10.039
Curl the toes under, press
back up to Tabletop Position,

00:27:10.039 --> 00:27:14.944
all fours and then Downward
Facing Dog, nice and slow.

00:27:14.944 --> 00:27:18.014
Enjoy the journey, 
how you get there.

00:27:19.795 --> 00:27:24.700
Listen to your breath, start
to get a little weird here.

00:27:24.700 --> 00:27:27.499
Surprise yourself, 
feel your fingertips really

00:27:27.499 --> 00:27:30.606
pressing into the 
earth, stretching.

00:27:30.606 --> 00:27:33.542
Go there, find a 
little more depth.

00:27:35.291 --> 00:27:36.993
And then as you're 
ready anchor the right heel

00:27:36.993 --> 00:27:39.161
and send the left leg out.

00:27:40.836 --> 00:27:43.606
And then slowly bring 
that left knee all the way in

00:27:43.606 --> 00:27:47.777
as you step the left foot up,
lower your right knee down.

00:27:49.281 --> 00:27:50.956
So just do a 
little housekeeping, 


00:27:50.956 --> 00:27:54.999
get your alignment,
find your breath,

00:27:54.999 --> 00:27:58.127
and slowly start to 
open up through the chest.

00:28:05.792 --> 00:28:10.396
Walk the right knee back 
if you need a little more.

00:28:10.396 --> 00:28:14.167
And squeeze the inner 
thighs to the mid line.

00:28:20.886 --> 00:28:22.988
Now as you're ready 
right hand comes down

00:28:22.988 --> 00:28:26.492
and left toes open up towards
the left side of the mat.

00:28:26.492 --> 00:28:28.928
Big inhale, think expansion,

00:28:28.928 --> 00:28:31.363
so pull the left hip 
crease back and open the left

00:28:31.363 --> 00:28:32.531
fingertips towards the sky,

00:28:32.531 --> 00:28:35.034
again inhalation 
means expansion,

00:28:35.034 --> 00:28:38.403
full, open, 
big breath, big stretch.

00:28:40.306 --> 00:28:42.408
And then exhale, 
bring your left,

00:28:42.408 --> 00:28:43.509
gotta bring your left hand over,

00:28:43.509 --> 00:28:46.712
so bring your left 
elbow all the way in,

00:28:46.712 --> 00:28:49.815
all the way in, all 
the way in and down.

00:28:49.815 --> 00:28:52.084
Elbows come to the ground, 
forearms to the ground,

00:28:52.084 --> 00:28:54.020
if not maybe hands on the earth,

00:28:54.020 --> 00:28:57.890
or even fingertips 
on the ground or block.

00:28:57.890 --> 00:28:59.592
You can open your 
left foot out a little more

00:28:59.592 --> 00:29:03.594
if it feels right in 
your hip, breath deep.

00:29:06.572 --> 00:29:08.407
And then pressing into 
the top of your right foot

00:29:08.407 --> 00:29:11.210
for a little stability here.

00:29:11.210 --> 00:29:14.613
Keeping the
shoulders full of awareness.

00:29:16.308 --> 00:29:18.277
So that just means 
that we bring our attention

00:29:18.277 --> 00:29:21.914
to our shoulders so 
they're no just clenching here.

00:29:21.914 --> 00:29:26.085
But again we're thinking of
the body as one moving part.

00:29:27.666 --> 00:29:30.469
Finding that yoga, that union.

00:29:30.469 --> 00:29:33.239
That's what 
allows us to go deep.

00:29:37.456 --> 00:29:39.825
And then once you feel 
like you're situated here,

00:29:39.825 --> 00:29:41.160
for lack of better words,

00:29:41.160 --> 00:29:42.828
soften your gaze 
or close your eyes,

00:29:42.828 --> 00:29:45.297
and maybe bow your head,

00:29:45.297 --> 00:29:49.975
relax the neck, and 
breathe longer fuller breaths.

00:30:04.010 --> 00:30:07.392
Notice where your 
thoughts go and notice

00:30:07.392 --> 00:30:10.516
how you feel in your chest
and your heart and your belly,

00:30:10.516 --> 00:30:12.184
keeping the tension.

00:30:13.632 --> 00:30:18.070
We'll slowly release, 
take your time, come out.

00:30:18.070 --> 00:30:19.572
Left hand's gonna 
stay on the earth,

00:30:19.572 --> 00:30:22.541
we're gonna bring the 
hips up and back just a bit,

00:30:22.541 --> 00:30:26.712
so that we can safely 
come to lift the right toes up

00:30:26.712 --> 00:30:28.447
and reach the 
right fingertips back.

00:30:28.447 --> 00:30:30.729
Now you might not make 
it and you might have to

00:30:30.729 --> 00:30:32.991
pad the knee or 
double up on the mat here,

00:30:32.991 --> 00:30:35.290
but I'm on the front here 
and I'm just reaching back,

00:30:35.290 --> 00:30:37.421
just checking to 
see if I can grab it,

00:30:37.421 --> 00:30:39.824
if not I'll save 
it for another day.

00:30:39.824 --> 00:30:42.024
Being up on a block 
here on the left hand

00:30:42.024 --> 00:30:45.661
does help give 
you a little space.

00:30:45.661 --> 00:30:48.297
And then if you feel alright
here create a little stability

00:30:48.297 --> 00:30:49.348
by opening up through the chest,

00:30:49.348 --> 00:30:51.493
lengthening through the crown.

00:30:53.245 --> 00:30:56.982
Yogi's choice to drop 
the hips a little deeper.

00:30:56.982 --> 00:30:58.851
But listen to your 
body and let your breath

00:30:58.851 --> 00:31:01.665
be that constant barometer.

00:31:03.652 --> 00:31:05.387
So we revolved 
the chest earlier,

00:31:05.387 --> 00:31:07.990
you might find that 
opening bringing the right hand

00:31:07.990 --> 00:31:11.227
to the inner arch 
here, breathing deep.

00:31:18.017 --> 00:31:22.127
And then slowly 
releasing, come back.

00:31:23.749 --> 00:31:27.253
Lift the back knee 
up as you're ready.

00:31:27.253 --> 00:31:31.423
And here we go, stepping 
left toes back, Plank Pose.

00:31:32.168 --> 00:31:35.137
Create one nice long piece
from the crown to the tail,

00:31:35.137 --> 00:31:37.940
claw through the 
fingertips, inhale.

00:31:37.940 --> 00:31:41.744
Exhale, lower all the 
way down to the belly.

00:31:41.744 --> 00:31:46.382
Loop the shoulders, pull the
elbows back, big inhale, Cobra,

00:31:47.766 --> 00:31:50.669
and then exhale, release.

00:31:50.669 --> 00:31:53.639
Nice, press up to all fours.

00:31:53.639 --> 00:31:57.143
Bring the knees into 
the center of your mat,

00:31:57.143 --> 00:31:59.311
and we'll send it back balasana.

00:31:59.311 --> 00:32:01.147
Belly to the tops of the thighs.

00:32:01.147 --> 00:32:05.584
Fingertips all the way to 
the back edge of your mat,

00:32:05.584 --> 00:32:07.119
rest your forehead on the earth

00:32:07.119 --> 00:32:11.290
and allow your shoulders 
to get really heavy here.

00:32:27.616 --> 00:32:31.087
Awesome, slowly take 
your time coming back up,

00:32:31.087 --> 00:32:34.890
bring the hands in front, 
walk the knees out,

00:32:34.890 --> 00:32:37.026
and actually let's 
go ahead and turn to,

00:32:37.026 --> 00:32:40.592
come to the side of our mat,

00:32:40.592 --> 00:32:43.061
or rather longways on the mat.

00:32:43.061 --> 00:32:44.162
So your hands 
will come off the mat

00:32:44.162 --> 00:32:46.398
and your knees 
will stay on the mat.

00:32:46.398 --> 00:32:49.401
And then you're gonna 
walk the knees out just a bit.

00:32:49.401 --> 00:32:51.169
Little bit wider than the hips,

00:32:51.169 --> 00:32:54.339
and you're just gonna check
out how you're feeling here.

00:32:54.339 --> 00:32:56.675
And then if you feel good 
you're gonna open the toes

00:32:56.675 --> 00:32:58.743
right to left and 
we're gonna slowly come

00:32:58.743 --> 00:33:01.046
into a little 
froggy variation here.

00:33:01.046 --> 00:33:03.615
Maybe you come onto the elbows.

00:33:04.883 --> 00:33:08.120
And the breath is so 
very, very, very important here

00:33:08.120 --> 00:33:12.191
as you drop the 
heels down to the earth.

00:33:12.191 --> 00:33:14.860
Then you can use a block or
pillow here for your forehead

00:33:14.860 --> 00:33:17.830
or your elbows if 
you wanna do this,

00:33:17.830 --> 00:33:19.965
outside of this practice but
just breathing deep,

00:33:19.965 --> 00:33:21.700
we're not gonna 
be here for long,

00:33:21.700 --> 00:33:23.769
so breathe, breathe deep.

00:33:23.769 --> 00:33:27.039
Some people will be 
able to go a lot deeper here,

00:33:27.039 --> 00:33:29.375
but just take your time.

00:33:29.375 --> 00:33:31.110
Notice what comes up.

00:33:38.387 --> 00:33:41.526
And then take the last 
three, four, five breaths

00:33:41.526 --> 00:33:44.293
to go ahead and close 
your eyes and allow the head

00:33:44.293 --> 00:33:46.862
and the neck to relax here.

00:33:46.862 --> 00:33:48.530
Keep the feet active please,

00:33:48.530 --> 00:33:51.233
just a little 
energy in the toes.

00:33:51.233 --> 00:33:54.470
Lots of 
awareness in the shoulders.

00:33:54.470 --> 00:33:55.738
Breathing deep.

00:34:06.685 --> 00:34:08.854
And then this is when you
wanna give up before it's over

00:34:08.854 --> 00:34:12.074
so stick with it for one more
cycle of breath, you got it,

00:34:12.074 --> 00:34:13.915
you got it, you got it.

00:34:18.674 --> 00:34:21.477
Alright from your core 
strength navel draws up,

00:34:21.477 --> 00:34:24.079
and that's what brings 
us out of it nice and slow,

00:34:24.079 --> 00:34:28.651
pressing into the palms, 
walking the knees back.

00:34:28.651 --> 00:34:32.088
Alright curl the toes under 
and for just a moment

00:34:32.088 --> 00:34:35.891
you're gonna send the 
hips back on the heels,

00:34:35.891 --> 00:34:36.892
and you're gonna use the palms

00:34:36.892 --> 00:34:40.052
to walk up, up, up, 
up, up the thighs.

00:34:40.052 --> 00:34:42.264
And you just knead the 
top of your hip crease here

00:34:42.264 --> 00:34:44.439
just a couple of times.

00:34:49.431 --> 00:34:52.568
Sweet, awesome, 
we're gonna come forward,

00:34:52.568 --> 00:34:55.704
you're gonna walk 
the right knee in front,

00:34:55.704 --> 00:34:57.106
you're gonna 
pick the left knee up,

00:34:57.106 --> 00:34:59.441
and you're 
gonna cross it around.

00:34:59.441 --> 00:35:01.477
So if this is new for you,
take your time, peek at me.

00:35:01.477 --> 00:35:04.480
We have the right 
knee in front of the left.

00:35:04.480 --> 00:35:06.849
Then I'm gonna bring my 
toes as wide as the mat,

00:35:06.849 --> 00:35:09.118
so you'll come back to 
face the front of your mat.

00:35:09.118 --> 00:35:14.666
And here we go sending the
hips back Gomukhasan, Cow Legs.

00:35:14.666 --> 00:35:19.004
So I love coming into 
this shape from all fours,

00:35:19.004 --> 00:35:22.173
it helps me quite a 
bit so give it a try,

00:35:22.173 --> 00:35:24.843
keep the toes active, 
send the hips back.

00:35:24.843 --> 00:35:28.280
And then you can stay here,
fingertips reaching forward.

00:35:28.280 --> 00:35:30.682
You can also tuck the chin.

00:35:30.682 --> 00:35:34.252
Maybe you bring the 
hands behind the back,

00:35:34.252 --> 00:35:37.804
clasp opposite elbows, 
open the chest.

00:35:40.712 --> 00:35:43.315
Maybe hands come to the arches.

00:35:49.074 --> 00:35:52.477
So whatever variation 
you're choosing today,

00:35:52.477 --> 00:35:56.648
make sure you are syncing 
up with your breath here.

00:36:01.934 --> 00:36:06.071
Give the thinking mind a 
break now, and just breathe.

00:36:07.553 --> 00:36:11.723
Our practice is almost done, 
you're doing amazing.

00:36:15.369 --> 00:36:17.339
Bringing peace and 
harmony to the body

00:36:17.339 --> 00:36:20.743
because, well, you deserve it.

00:36:26.758 --> 00:36:29.828
To come out slowly 
reach the fingertips forward,

00:36:29.828 --> 00:36:33.532
lift your center up in space,
send your heart forward.

00:36:33.532 --> 00:36:36.802
Then nice and easy we'll
unravel, come back to all fours,

00:36:36.802 --> 00:36:39.971
reset, you can take a 
Cat-Cow here if you like.

00:36:39.971 --> 00:36:41.773
And we'll take it to the other
side whenever you're ready

00:36:41.773 --> 00:36:43.742
by bringing the 
left knee forward,

00:36:43.742 --> 00:36:47.312
lifting the right 
knee up bringing it behind.

00:36:47.312 --> 00:36:51.750
And finding your Gomukhasan,
Cow Legs on the other side.

00:36:51.750 --> 00:36:55.554
So take it nice and slow, 
keep the toes awake.

00:36:56.515 --> 00:37:00.804
Notice how this side 
is perhaps very different.

00:37:06.248 --> 00:37:08.943
This is such a great 
shape even though it can

00:37:08.943 --> 00:37:10.003
be a little bit of a bugger,

00:37:10.003 --> 00:37:12.019
because if you do 
a lot of activity,

00:37:12.019 --> 00:37:14.608
like you put a strong 
load on your body a lot,

00:37:14.608 --> 00:37:17.478
like say you play a sport or
you do active strength training

00:37:17.478 --> 00:37:18.546
then it's great for you.

00:37:18.546 --> 00:37:20.214
But it's also 
great if you don't,

00:37:20.214 --> 00:37:21.916
if you just sit 
at a desk all day,

00:37:21.916 --> 00:37:24.785
and you're wanting to bring
more activity in your life,

00:37:24.785 --> 00:37:29.486
this is just a win win for
me in my opinion, Gomukhasan.

00:37:29.898 --> 00:37:31.600
So get down low.

00:37:32.781 --> 00:37:35.350
And find the variation 
on this side that works,

00:37:35.350 --> 00:37:38.778
that feels good for you today.

00:37:47.579 --> 00:37:52.104
And once again give 
your thinking mind a break.

00:37:53.679 --> 00:37:57.850
Literally listen to 
the sound of your breath

00:37:57.850 --> 00:38:00.486
and welcome peace and 
harmony and spaciousness

00:38:00.486 --> 00:38:04.008
to your body, to your mind.

00:38:08.484 --> 00:38:10.086
You deserve it.

00:38:24.453 --> 00:38:27.289
From your center, 
so from your middle,

00:38:27.289 --> 00:38:29.157
so you're not just pressing
your hands into the earth,

00:38:29.157 --> 00:38:30.993
but it's coming 
from a real place.

00:38:30.993 --> 00:38:35.330
Again, create a full body
experience, begin to roll up.

00:38:35.330 --> 00:38:37.766
And this time from 
here unravel the legs,

00:38:37.766 --> 00:38:38.867
we're gonna take 
them nice and wide.

00:38:38.867 --> 00:38:40.569
So you might, depending on where

00:38:40.569 --> 00:38:42.437
you are in your 
room or your space,

00:38:42.437 --> 00:38:45.874
or maybe you're on the 
beach, if you are, awesome.

00:38:45.874 --> 00:38:48.010
Just gonna take 
the legs nice and wide

00:38:48.010 --> 00:38:49.845
and so you can 
stay facing forward

00:38:49.845 --> 00:38:53.048
or you can bring it to the side.

00:38:53.048 --> 00:38:55.384
And if you're like me 
I used to try to always

00:38:55.384 --> 00:38:57.851
like prove something, 
I'd like wanna show

00:38:57.851 --> 00:38:59.368
I could do the splits.

00:38:59.368 --> 00:39:02.720
Back up off just 
a bit, back up off.

00:39:04.249 --> 00:39:07.186
And take the toes 
up towards the sky,

00:39:07.186 --> 00:39:10.088
and the thigh 
bones nice and heavy.

00:39:11.917 --> 00:39:14.553
And then fingertips will start
to come forward nice and slow

00:39:14.553 --> 00:39:16.555
keeping the toes 
up towards the sky

00:39:16.555 --> 00:39:18.457
and the thigh 
bones nice and heavy.

00:39:18.457 --> 00:39:19.958
You'll begin to come forward

00:39:19.958 --> 00:39:23.995
and maybe you come onto 
the forearms here, maybe not.

00:39:23.995 --> 00:39:28.366
Maybe in time you 
come lower to the ground.

00:39:28.366 --> 00:39:31.970
I highly recommend listening
to the sound of your breath

00:39:31.970 --> 00:39:35.941
but also finding soft easy
movement here that feels good.

00:39:35.941 --> 00:39:38.577
Just keep those 
toes up towards the sky.

00:39:38.577 --> 00:39:40.812
Thigh bones nice and heavy and
you'll be nice and safe here.

00:39:40.812 --> 00:39:44.182
Keep breathing 
deep, eventually letting

00:39:44.182 --> 00:39:47.085
the crown of the head relax.

00:39:47.085 --> 00:39:49.888
And maybe even the 
corners of the mouth

00:39:49.888 --> 00:39:52.557
begin to lift a little bit here.

00:39:56.802 --> 00:39:59.137
This is our last stretch so,

00:40:01.003 --> 00:40:04.906
see if you can 
really bring the yoga part.

00:40:04.906 --> 00:40:09.077
Listen to your body, listen
to your breath, your spirit.

00:40:10.913 --> 00:40:13.092
For me, deep 
stretch is not just about

00:40:13.092 --> 00:40:14.729
oh the deep stretch the muscle,

00:40:14.729 --> 00:40:18.332
it's about creating 
depth in practice,

00:40:20.439 --> 00:40:23.876
waking up to the 
experience that is your,

00:40:25.894 --> 00:40:28.363
body and breath synchronizing.

00:40:30.962 --> 00:40:32.597
Your nervous system,

00:40:34.766 --> 00:40:37.377
calming, slowing down.

00:40:39.414 --> 00:40:40.957
Everything.

00:40:45.814 --> 00:40:49.785
Take a second if you haven't
already to close your eyes,

00:40:49.785 --> 00:40:53.955
and just witness the 
unfolding as you breathe deep.

00:40:56.024 --> 00:41:00.195
Softening through the jaw,
relaxing through the shoulders.

00:41:03.452 --> 00:41:06.755
Finding a fullness and 
expansion as you inhale,

00:41:06.755 --> 00:41:08.423
and a softness, a surrender,

00:41:08.423 --> 00:41:11.994
maybe the heart 
melting down as you exhale.

00:41:26.611 --> 00:41:29.014
Notice how by just 
sticking with it here,

00:41:29.014 --> 00:41:32.284
you already begin 
to create more space.

00:41:41.046 --> 00:41:45.352
And if the mind is strong today,

00:41:45.352 --> 00:41:48.239
just know you're not alone.

00:41:49.885 --> 00:41:51.364
That's where you 
are and that's what

00:41:51.364 --> 00:41:54.189
you're working your way through.

00:41:58.276 --> 00:42:00.098
Strong mind.

00:42:08.033 --> 00:42:09.935
Slowly bring your 
awareness to the space

00:42:09.935 --> 00:42:12.421
between your 
navel and your spine,

00:42:12.421 --> 00:42:16.592
and from there begin to 
slowly make your way back up.

00:42:18.183 --> 00:42:22.721
Awesome work, bring the 
legs together nice and slow,

00:42:22.721 --> 00:42:27.543
and come to lie 
flat on your back.

00:42:30.816 --> 00:42:35.382
Bring the feet as wide as your
yoga mat, and let the knees,

00:42:35.382 --> 00:42:36.817
so don't hug your 
knees up to the chest,

00:42:36.817 --> 00:42:37.918
but keep your 
feet on the ground,

00:42:37.918 --> 00:42:39.920
we're doing something 
different than before.

00:42:39.920 --> 00:42:41.989
And allow your knees 
to fall to the right,

00:42:41.989 --> 00:42:44.224
so you're creating 
like a 90 degree angle,

00:42:44.224 --> 00:42:47.961
or what feels like a 90 
degree angle with the legs.

00:42:47.961 --> 00:42:50.464
Breathing deep, let 
your hands just rest gently

00:42:50.464 --> 00:42:52.699
on your belly or your ribs.

00:42:53.625 --> 00:42:57.195
And then windshield 
wiper over to the left.

00:43:02.490 --> 00:43:05.226
Nice long smooth deep breaths.

00:43:05.226 --> 00:43:07.862
Go ahead and 
bring it back to center.

00:43:07.862 --> 00:43:10.458
And send the legs 
out long one at a time,

00:43:10.458 --> 00:43:13.101
arms out gently by your side.

00:43:16.197 --> 00:43:19.734
Snuggle the shoulder blades
underneath your heart space,

00:43:19.734 --> 00:43:24.862
your chest, and take the deepest
breath you've taken all day

00:43:24.862 --> 00:43:30.099
all morning, noon or night,
whenever you're practicing.

00:43:31.963 --> 00:43:35.100
Use your exhale to 
relax the weight of your body

00:43:35.100 --> 00:43:37.936
completely and 
fully into the mat.

00:43:39.924 --> 00:43:41.593
And close your eyes.

00:43:43.802 --> 00:43:47.973
And see if you can soften
everything, relax everything.

00:43:52.170 --> 00:43:55.240
Take a second to 
notice how you feel.

00:44:03.421 --> 00:44:05.323
You did awesome work today.

00:44:05.323 --> 00:44:09.982
Repeat this 
practice regularly to witness

00:44:09.982 --> 00:44:15.481
the unfolding and 
to grow your practice.

00:44:15.481 --> 00:44:18.580
So a lot of times 
these heavy vinyasa classes

00:44:18.580 --> 00:44:22.637
need the backup of a 
nice in depth stretchy,

00:44:22.637 --> 00:44:25.372
slow breath 
pranayama focus practice,

00:44:25.372 --> 00:44:27.235
so repeat this one regularly,

00:44:27.235 --> 00:44:28.374
stay here as long as you can,

00:44:28.374 --> 00:44:31.884
otherwise start to wiggle
the toes, wiggle the fingers.

00:44:34.833 --> 00:44:36.434
And bring the hands 
together and we'll bring

00:44:36.434 --> 00:44:39.471
the thumbs right 
up to the third eye.

00:44:39.471 --> 00:44:44.359
The light in me recognizes
and honors the light in you.

00:44:45.443 --> 00:44:51.055
From my heart and Benji's heart,
to yours, namaste.

00:44:51.055 --> 00:44:54.792
(upbeat music)