WEBVTT

00:00:00.708 --> 00:00:02.610
- Hey everyone and 
welcome to Yoga with Adriene.

00:00:02.610 --> 00:00:04.578
I'm Adriene and today 
we have a special yoga

00:00:04.578 --> 00:00:05.813
for actors practice.

00:00:05.813 --> 00:00:07.181
This is really great for anyone.

00:00:07.181 --> 00:00:08.382
I'll tell you why in the video.

00:00:08.382 --> 00:00:11.318
Just an opportunity to 
connect to your whole body,

00:00:11.318 --> 00:00:13.954
to your breath and to 
something big so you can serve

00:00:13.954 --> 00:00:16.824
the world and have a 
voice with consciousness.

00:00:16.824 --> 00:00:17.691
Let's get started.

00:00:17.691 --> 00:00:20.527
(upbeat music)

00:00:30.264 --> 00:00:33.000
Alrighty, my friends, 
let's begin standing feet

00:00:33.000 --> 00:00:34.768
hip width apart.

00:00:34.768 --> 00:00:38.272
We're gonna start 
with feet hip width apart

00:00:38.272 --> 00:00:41.074
and the toes pointing 
forward to really connect

00:00:41.074 --> 00:00:43.143
to the feet right away 
'cause we're gonna allow

00:00:43.143 --> 00:00:45.612
this awareness of the 
feet to travel all the way up

00:00:45.612 --> 00:00:47.814
through the body, 
slowly but surely

00:00:47.814 --> 00:00:49.283
throughout this little practice

00:00:49.283 --> 00:00:52.853
because this is how we 
honor and recognize the body

00:00:52.853 --> 00:00:55.656
as a tool for 
storytelling as an actor,

00:00:55.656 --> 00:00:59.359
as a performer but also 
in any aspect of your life

00:00:59.359 --> 00:01:01.028
where you're getting 
up in front of people

00:01:01.028 --> 00:01:02.796
and you're communicating.

00:01:02.796 --> 00:01:07.301
Whether that is at work 
or in some sort of activism

00:01:07.301 --> 00:01:10.070
or even communicating 
with your family.

00:01:10.070 --> 00:01:12.572
Having this awareness 
of your full body

00:01:12.572 --> 00:01:14.875
and the body language is awesome

00:01:14.875 --> 00:01:16.143
and yoga's a 
great tool for that.

00:01:16.143 --> 00:01:20.047
So, it's really not about
the yoga poses today or ever.

00:01:20.047 --> 00:01:22.382
But especially today 
it's really about creating

00:01:22.382 --> 00:01:27.054
an experience and cultivating
this full body awareness.

00:01:27.054 --> 00:01:30.190
Toes pointing forward, 
feet hip width apart.

00:01:30.190 --> 00:01:33.327
Then lift all 10 toes 
and feel all four corners

00:01:33.327 --> 00:01:36.496
of your feet really root 
to the ground and then draw

00:01:36.496 --> 00:01:38.141
some energy up through the legs.

00:01:38.141 --> 00:01:41.335
You can release the toes down.

00:01:41.335 --> 00:01:46.039
And then travel past 
the hips and then up through

00:01:46.039 --> 00:01:48.575
all four sides of the torso.

00:01:48.575 --> 00:01:52.079
And then all the way 
up through the crown.

00:01:53.210 --> 00:01:56.613
Just notice 
where you're at today

00:01:56.613 --> 00:02:00.762
and in my opinion, 
a smart actor,

00:02:00.762 --> 00:02:02.723
smart performer,

00:02:02.723 --> 00:02:04.891
always takes a 
moment to really just notice

00:02:04.891 --> 00:02:06.917
where they are each day.

00:02:06.917 --> 00:02:08.292
So you have to 
really show up as you are

00:02:08.292 --> 00:02:10.094
so that you know 
what you need to do

00:02:10.094 --> 00:02:13.497
to tell your story 
to transform and create

00:02:13.497 --> 00:02:15.999
hopefully a real experience.

00:02:15.999 --> 00:02:20.104
So kind of ignoring 
what's going on in your body

00:02:20.104 --> 00:02:24.141
and in your real life 
is for me not very helpful.

00:02:24.141 --> 00:02:26.210
Kind of checking in and going
okay this is where I'm at

00:02:26.210 --> 00:02:28.912
today, showing up as I am.

00:02:28.912 --> 00:02:31.915
It's kind of a 
great place to start.

00:02:33.420 --> 00:02:36.056
When you're ready, 
let's connect to the breath.

00:02:36.056 --> 00:02:37.564
Another very powerful tool.

00:02:37.564 --> 00:02:39.800
As we squeeze the 
shoulders up to the ears

00:02:39.800 --> 00:02:42.269
and take a deep breath in.

00:02:42.269 --> 00:02:45.305
Then exhale, relax the
shoulders down, deep breath out.

00:02:45.305 --> 00:02:47.307
It's very simple.

00:02:47.307 --> 00:02:50.544
But we're using this 
little Vinyasa here to connect

00:02:50.544 --> 00:02:52.079
and show up as we are.

00:02:52.079 --> 00:02:54.181
Squeeze the 
shoulders up to the ears.

00:02:54.181 --> 00:02:57.351
Squeeze, squeeze, 
squeeze, breathe in

00:02:57.351 --> 00:02:59.987
and then exhale, 
let everything go.

00:02:59.987 --> 00:03:01.955
Relax the shoulders down.

00:03:01.955 --> 00:03:04.758
Keep this going really 
feel your feet as you squeeze

00:03:04.758 --> 00:03:06.426
the shoulders up to the ears.

00:03:06.426 --> 00:03:09.463
Squeeze and lift through 
all four sides of the torso

00:03:09.463 --> 00:03:11.698
and then exhale, let it go.

00:03:13.660 --> 00:03:16.697
Now keep this going to 
the rhythm of your own breath

00:03:16.697 --> 00:03:21.268
and see if you can find
different flavors in each one.

00:03:21.268 --> 00:03:24.071
One can be 
really soft and smooth.

00:03:25.605 --> 00:03:28.608
One can begin to 
integrate the neck.

00:03:32.913 --> 00:03:36.483
Maybe you shorten the 
tempo, squeeze the shoulders

00:03:36.483 --> 00:03:40.654
up to the ears and then 
exhale, drop on the exhale.

00:03:45.055 --> 00:03:46.570
Then do one more 
wherever you are.

00:03:46.570 --> 00:03:49.773
Squeeze and lift, 
squeeze and lift.

00:03:49.773 --> 00:03:53.777
Then exhale, release 
everything, beautiful.

00:03:53.777 --> 00:03:57.581
Reach the fingertips around
to interlace behind your tail.

00:03:57.581 --> 00:03:59.283
You're just gonna 
draw the knuckles down

00:03:59.283 --> 00:04:02.853
and away here, so 
knuckles go down and away.

00:04:02.853 --> 00:04:06.189
We open up through 
the chest and you can play

00:04:06.189 --> 00:04:08.892
with whether you square 
off through the hands here,

00:04:08.892 --> 00:04:12.162
to stretch the 
forearms or if you slowly begin

00:04:12.162 --> 00:04:14.498
to bring the palms together.

00:04:17.491 --> 00:04:20.557
Then as you're ready, 
inhale, lift your heart.

00:04:20.557 --> 00:04:24.361
Exhale, draw your 
chin to your chest.

00:04:24.361 --> 00:04:27.231
Beautiful, inhale, 
lift your heart, lift your chin,

00:04:27.231 --> 00:04:29.478
open your throat.

00:04:29.478 --> 00:04:31.482
Then exhale chin to chest.

00:04:32.716 --> 00:04:35.886
One more time, inhale, 
lift your heart, lift your chin,

00:04:35.886 --> 00:04:39.723
throat back, open, 
then exhale, chin to chest.

00:04:41.515 --> 00:04:43.190
Fabulous, break free.

00:04:43.190 --> 00:04:46.126
We're gonna reach the 
fingertips all the way forward

00:04:46.126 --> 00:04:48.061
and then up and back 
and then just really drop

00:04:48.061 --> 00:04:50.454
the shoulders down into socket,
just like you did before.

00:04:50.454 --> 00:04:52.632
Take a nice, big, 
full body stretch here.

00:04:52.632 --> 00:04:54.401
Feel your feet on the ground.

00:04:54.401 --> 00:04:57.504
Think of the body 
as one moving part.

00:04:58.295 --> 00:05:01.565
Then on the exhale, we're
gonna slowly tilt to one side,

00:05:01.565 --> 00:05:05.335
any side you can grab the
opposite wrist, if you like.

00:05:05.335 --> 00:05:08.438
Breathing deep, just 
feeling that side body stretch.

00:05:08.438 --> 00:05:10.574
Inhale to come back up.

00:05:10.574 --> 00:05:14.411
Exhale, sending it 
to the opposite side.

00:05:14.411 --> 00:05:18.015
You can grab the opposite 
wrist if you like, stretch.

00:05:18.015 --> 00:05:20.417
Then inhale back to center.

00:05:20.417 --> 00:05:22.319
Exhale, hands to heart.

00:05:23.440 --> 00:05:25.776
Keep lifting the 
sternum to the thumbs.

00:05:25.776 --> 00:05:27.577
You're gonna 
close your eyes here

00:05:27.577 --> 00:05:28.739
or come to a soft gaze.

00:05:28.739 --> 00:05:30.374
You can look out 
just in front of you

00:05:30.374 --> 00:05:34.378
and I'll use my voice to guide
you here in this next beat.

00:05:34.378 --> 00:05:37.047
So really feel your 
hands together at your heart

00:05:37.047 --> 00:05:39.643
and start to deepen your breath.

00:05:39.643 --> 00:05:43.780
See if you can listen 
to a nice audible breath.

00:05:43.780 --> 00:05:47.684
For any performer, but 
particularly for actors,

00:05:49.703 --> 00:05:51.572
we really have to 
cultivate this relationship

00:05:51.572 --> 00:05:55.972
to something real so 
that you can play real,

00:05:55.972 --> 00:05:57.471
right?

00:05:59.993 --> 00:06:02.829
My training in acting actually
comes from a very physical

00:06:02.829 --> 00:06:05.065
form called Suzuki Viewpoints.

00:06:05.065 --> 00:06:08.235
Both really invite us to 
connect to something real

00:06:08.235 --> 00:06:09.869
and something 
that's really present.

00:06:09.869 --> 00:06:11.771
You're gonna keep your 
hands at your heart here

00:06:11.771 --> 00:06:16.109
and with the eyes closed, 
bring your awareness

00:06:16.109 --> 00:06:20.046
to the space between 
your naval and your spine.

00:06:22.849 --> 00:06:26.873
Oddly enough, we talk 
about the same thing in yoga.

00:06:26.873 --> 00:06:29.403
In yoga we call 
it Uddiyana Bandha.

00:06:29.403 --> 00:06:32.940
It's a slight drawing 
in of the navel, in and up,

00:06:32.940 --> 00:06:37.243
we find this 
little lock or bandha here

00:06:37.243 --> 00:06:40.834
and for today we'll 
just let it be an awareness.

00:06:40.834 --> 00:06:45.148
An awareness in your 
center is what we'll call it.

00:06:45.148 --> 00:06:47.150
Then slowly lift the 
sternum up to the thumbs,

00:06:47.150 --> 00:06:51.922
even more, open your eyes, 
find one point to focus on

00:06:51.922 --> 00:06:55.459
and from your center, so 
from the middle lifting up,

00:06:55.459 --> 00:06:58.128
imagine there's like a
marionette cord right on

00:06:58.128 --> 00:07:01.483
your center and it's just 
gonna slowly lift you up

00:07:01.483 --> 00:07:03.784
and you're gonna come 
on to the tippy tip toes.

00:07:03.784 --> 00:07:06.486
You're gonna press 
the feet, the toes down,

00:07:06.486 --> 00:07:08.288
and draw the naval in and up.

00:07:08.288 --> 00:07:10.357
If you need to take 
your hands up for balance,

00:07:10.357 --> 00:07:12.192
you absolutely 
can but otherwise,

00:07:12.192 --> 00:07:13.960
try to keep the palms together

00:07:13.960 --> 00:07:16.363
and we're creating 
lots of length up and down

00:07:16.363 --> 00:07:17.631
the spinal cord.

00:07:17.631 --> 00:07:19.800
We're starting to breathe.

00:07:21.508 --> 00:07:23.677
You can imagine 
these two little headlights

00:07:23.677 --> 00:07:26.346
in front of the hip 
creases, not shining forward

00:07:26.346 --> 00:07:30.450
but shining up so 
lengthen your tail bone down.

00:07:30.450 --> 00:07:34.187
We're here for one 
more breath cycle, in,

00:07:34.187 --> 00:07:37.691
tuck the chin 
slightly as you breathe out.

00:07:37.691 --> 00:07:41.027
Then nice and slow, 
with control, lower it down,

00:07:41.027 --> 00:07:43.563
with control, nice and slow.

00:07:44.931 --> 00:07:47.427
Sweet, one more time, 
inhale from your center,

00:07:47.427 --> 00:07:50.904
so practice drawing the naval
in and up and that's what

00:07:50.904 --> 00:07:51.985
slowly lifts you up.

00:07:51.985 --> 00:07:56.376
Hold on to your 
focal point, out in front.

00:07:56.376 --> 00:07:58.278
We lift, lift, lift.

00:07:58.278 --> 00:08:02.082
Again hip creases 
shining up towards the sky.

00:08:02.082 --> 00:08:06.086
Finding length through 
the spine, deep breath in

00:08:07.567 --> 00:08:11.571
and then exhale with 
control, slow release down.

00:08:13.093 --> 00:08:16.663
Awesome, okay from here, we're
gonna take the feet wide now

00:08:16.663 --> 00:08:18.198
and turn the toes out.

00:08:18.198 --> 00:08:21.534
Heels are gonna be now a little
bit wider than your hips.

00:08:21.534 --> 00:08:22.622
You don't have to go super wide,

00:08:22.622 --> 00:08:25.268
but just a little bit 
wider than hip width apart.

00:08:25.268 --> 00:08:27.277
Then again think of 
those headlights on the hips,

00:08:27.277 --> 00:08:29.813
not going front 
but all the way up.

00:08:29.813 --> 00:08:31.958
Whoa, yeah, all the way up,

00:08:31.958 --> 00:08:34.751
so that the tail 
bone's lengthening down.

00:08:34.751 --> 00:08:36.720
Hands come back to the 
heart, head over heart,

00:08:36.720 --> 00:08:38.954
heart over pelvis.

00:08:38.954 --> 00:08:41.124
So we're cultivating 
this full body awareness,

00:08:41.124 --> 00:08:42.992
we're just warming up, 
shaking off the day

00:08:42.992 --> 00:08:46.163
thus far as we can prepare 
for our work, for our craft.

00:08:46.163 --> 00:08:48.431
We're also 
wanting to prep the body

00:08:48.431 --> 00:08:50.367
to have lots of 
spaciousness for breath

00:08:50.367 --> 00:08:53.103
so that we can speak, 
right, with a consciousness

00:08:53.103 --> 00:08:55.839
and with a powerful voice.

00:08:55.839 --> 00:08:58.642
Imagine you're leaning 
up against a wall here.

00:08:58.642 --> 00:09:00.143
You're not gonna 
let the butt go out

00:09:00.143 --> 00:09:01.344
or the heart go froward.

00:09:01.344 --> 00:09:02.812
You're gonna keep 
the sternum lifted

00:09:02.812 --> 00:09:04.281
and the tail 
bone lengthening down.

00:09:04.281 --> 00:09:06.750
We're gonna inhale 
in and then exhale,

00:09:06.750 --> 00:09:09.019
bend the knees and 
just slowly from the middle,

00:09:09.019 --> 00:09:10.854
imagine this part, 
just moving down,

00:09:10.854 --> 00:09:13.156
you're just gonna slide 
into a little Goddess Pose

00:09:13.156 --> 00:09:14.624
or Horse Pose here.

00:09:14.624 --> 00:09:18.528
But again make sure the pelvis
stays right underneath you

00:09:18.528 --> 00:09:21.638
so you may not go 
as low, maybe in time

00:09:21.638 --> 00:09:23.163
and then just make 
sure that the knees

00:09:23.163 --> 00:09:24.614
aren't coming in, 
you're really gonna press

00:09:24.614 --> 00:09:28.768
through all four corners of the 
feet and sit down nice and low.

00:09:28.768 --> 00:09:29.896
Connect to your center.

00:09:29.896 --> 00:09:31.665
We start to light a little fire,

00:09:31.665 --> 00:09:33.997
a little aug-nee 
in the belly here.

00:09:33.997 --> 00:09:35.608
You can press 
the palms together,

00:09:35.608 --> 00:09:38.077
or if you need to take 
them out for more stability,

00:09:38.077 --> 00:09:41.347
then do it but 
make it a choice, right.

00:09:42.515 --> 00:09:45.192
(chuckles) Yeah.

00:09:45.192 --> 00:09:49.122
So lean back a 
little more, breathe deep.

00:09:49.122 --> 00:09:53.386
See if you can really 
calm the skin of the face.

00:09:53.386 --> 00:09:56.349
Marry a little ease, 
a little grace.

00:09:57.363 --> 00:09:58.465
One more breath 
here, you got this,

00:09:58.465 --> 00:10:00.934
maybe sink a little lower.

00:10:02.545 --> 00:10:04.314
And then with 
control, don't rush this,

00:10:04.314 --> 00:10:05.615
even if your legs are burning,

00:10:05.615 --> 00:10:08.218
as slow as you can go, rise up.

00:10:12.212 --> 00:10:14.878
Awesome, keep your 
chin lifted, throat open,

00:10:14.878 --> 00:10:17.414
without looking down, you're
gonna bring the feet together,

00:10:17.414 --> 00:10:18.648
without looking down.

00:10:18.648 --> 00:10:21.218
So my mentor is so wonderful,

00:10:21.218 --> 00:10:23.854
but he used to 
always say, see feelingly.

00:10:23.854 --> 00:10:26.882
This is for the actor.

00:10:26.882 --> 00:10:28.772
You don't need to 
look with your eyes.

00:10:28.772 --> 00:10:30.507
You don't need to point 
to things with your eyes.

00:10:30.507 --> 00:10:33.410
You have eyes on 
the soles of your feet.

00:10:33.410 --> 00:10:35.011
Bring the feet 
together without looking,

00:10:35.011 --> 00:10:36.980
we're going to 
shift to one leg, any leg,

00:10:36.980 --> 00:10:38.315
and you're just gonna 
interlace the fingertips

00:10:38.315 --> 00:10:39.783
and catch one knee.

00:10:39.783 --> 00:10:41.852
Squeeze up and in.

00:10:41.852 --> 00:10:44.521
And then exhale, take it
back, nice quad stretch here.

00:10:44.521 --> 00:10:48.625
Bring the opposite hand to
your heart and breathe deep.

00:10:48.625 --> 00:10:52.796
Stay on that standing leg, 
squeeze that knee

00:10:52.796 --> 00:10:54.931
up towards your chest.

00:10:54.931 --> 00:10:57.601
Then take it back, quad stretch.

00:10:58.688 --> 00:11:01.358
One more time, squeeze and lift.

00:11:03.830 --> 00:11:04.931
Quad stretch.

00:11:06.146 --> 00:11:08.815
Next time you're in the 
quad stretch, stay here.

00:11:08.815 --> 00:11:13.320
You're gonna slowly flip the
hand to the arch of the foot

00:11:13.320 --> 00:11:16.056
and just play here, 
squeezing into the midline,

00:11:16.056 --> 00:11:17.857
a little dancer variation.

00:11:17.857 --> 00:11:19.960
You can also go through 
a little Tree Pose here.

00:11:19.960 --> 00:11:24.130
I want you to keep a nice,
calm, audible breath going here.

00:11:26.252 --> 00:11:28.755
And again we're just 
organizing brain and body here

00:11:28.755 --> 00:11:30.623
with the balancing pose.

00:11:30.623 --> 00:11:33.626
Uniting the two 
which is gonna help us

00:11:33.626 --> 00:11:36.052
when we work, when we play.

00:11:36.052 --> 00:11:40.190
Take a couple of breaths 
playing here, dancer pose.

00:11:43.169 --> 00:11:46.109
Then we'll slowly release,
you'll come back to center,

00:11:46.109 --> 00:11:48.411
don't look down, see feelingly

00:11:48.411 --> 00:11:50.413
eyes on the soles of your feet.

00:11:50.413 --> 00:11:52.148
Get head over heart, 
heart over pelvis

00:11:52.148 --> 00:11:53.850
and we'll do the same 
thing on the other side.

00:11:53.850 --> 00:11:56.486
Nice and easy, you're 
gonna release the finger tips,

00:11:56.486 --> 00:12:00.795
catch your knee 
and then take it back.

00:12:00.795 --> 00:12:04.090
Nice quad stretch here, 
hand comes to the heart,

00:12:04.090 --> 00:12:06.726
breathe, tuck your 
pelvis underneath you.

00:12:06.726 --> 00:12:08.895
Stand up nice and tall.

00:12:08.895 --> 00:12:10.400
Sweet, interlace the fingertips,

00:12:10.400 --> 00:12:13.766
come through center, 
squeeze and lift.

00:12:15.835 --> 00:12:17.837
Back to the quad stretch.

00:12:17.837 --> 00:12:20.907
Squeeze inner 
thighs to the midline.

00:12:21.908 --> 00:12:23.943
And squeeze and lift.

00:12:28.081 --> 00:12:30.323
Quad stretch.

00:12:33.620 --> 00:12:35.188
Excuse me, then 
squeeze and lift,

00:12:35.188 --> 00:12:38.051
let's just do it one more time.

00:12:38.051 --> 00:12:39.692
'Cause usually the 
second side is the one

00:12:39.692 --> 00:12:42.862
we're not as stable on
and then as you're ready,

00:12:42.862 --> 00:12:46.666
you'll flip that hand 
to the arch of the foot.

00:12:46.666 --> 00:12:48.405
We'll just play with 
the little dancer pose.

00:12:48.405 --> 00:12:50.837
Really not about 
the pose today or ever.

00:12:50.837 --> 00:12:53.973
Just really organizing 
brain and body to unite.

00:12:53.973 --> 00:12:54.958
You'll kick the foot out,

00:12:54.958 --> 00:12:57.110
maybe take the 
opposite hand forward.

00:12:57.110 --> 00:13:01.247
See if you can keep this 
awareness through the neck.

00:13:03.750 --> 00:13:07.920
If you fall, it's kind of a
great check in as well, right?

00:13:09.291 --> 00:13:11.491
So there are no mistakes, right?

00:13:13.459 --> 00:13:18.131
As you're ready, release, 
squeeze that knee up again

00:13:18.131 --> 00:13:20.533
and then let everything go.

00:13:20.533 --> 00:13:23.603
Rotate the ankles, 
one and then the other.

00:13:26.639 --> 00:13:29.475
And the wrists, 
one and then the other.

00:13:31.778 --> 00:13:34.681
Let any stress or tension that
you've been carrying with you

00:13:34.681 --> 00:13:39.619
go here so that you can 
create spaciousness to work.

00:13:39.619 --> 00:13:41.120
I guess you may 
not be on a yoga mat,

00:13:41.120 --> 00:13:43.389
so you don't need to come to
the top of the mat, never mind.

00:13:43.389 --> 00:13:44.791
Never mind.

00:13:44.791 --> 00:13:46.025
But without looking, 
we're going to bring

00:13:46.025 --> 00:13:47.991
the feet together one more time.

00:13:47.991 --> 00:13:50.493
Big inhale to reach for the sky,

00:13:50.493 --> 00:13:54.230
think of this as one 
moving part, so press your feet

00:13:54.230 --> 00:13:56.376
into the earth, reach 
your hands to the sky.

00:13:56.376 --> 00:13:58.368
There's just like one 
moving part, not a bunch of

00:13:58.368 --> 00:14:01.237
disjointed parts here, 
but one moving part.

00:14:01.237 --> 00:14:03.706
Reach, reach, reach, 
really maximize the stretch

00:14:03.706 --> 00:14:07.243
and then exhale, bring 
everything down Forward Fold,

00:14:07.243 --> 00:14:09.112
all the way down to the earth.

00:14:09.112 --> 00:14:11.481
Bend your knees generously.

00:14:11.481 --> 00:14:13.850
Take a couple of breaths
here to shake the head loose,

00:14:13.850 --> 00:14:17.921
maybe clasp the elbows, 
rock gently side to side.

00:14:26.232 --> 00:14:30.336
Then release the arms, 
take a deep breath in,

00:14:30.336 --> 00:14:34.507
then exhale out, then 
tuck the chin into the chest,

00:14:34.507 --> 00:14:37.877
slowly roll it up as you roll
up, really feel your feet

00:14:37.877 --> 00:14:39.278
pressing into the earth.

00:14:39.278 --> 00:14:41.748
That's why you're 
rolling up because your feet

00:14:41.748 --> 00:14:44.317
are pressing so firmly 
into the core of the earth

00:14:44.317 --> 00:14:47.220
that you stack up through 
the spine because energy

00:14:47.220 --> 00:14:50.523
is just reverberating 
up through your feet.

00:14:50.523 --> 00:14:53.993
Your awareness of the 
full body is starting to expand

00:14:53.993 --> 00:14:56.723
and you might even 
start to feel a little joy,

00:14:56.723 --> 00:14:58.998
a little gratitude

00:14:58.998 --> 00:15:03.136
or just become more 
present with what is.

00:15:03.136 --> 00:15:06.072
Without looking, bring the
feet together, really together

00:15:06.072 --> 00:15:09.909
and once again we'll 
inhale, reach for the sky.

00:15:09.909 --> 00:15:12.886
Exhale, relax 
the shoulders down.

00:15:12.886 --> 00:15:14.280
Then here we go.

00:15:14.280 --> 00:15:16.469
Keep the heart lifted, 
draw the naval in and up,

00:15:16.469 --> 00:15:18.184
try to move from your center.

00:15:18.184 --> 00:15:20.670
We'll slowly begin to come
up onto the tippy tip toes,

00:15:20.670 --> 00:15:23.122
you can hold on to your 
focal point out in front.

00:15:23.122 --> 00:15:27.760
Squeeze the legs together
and then exhale, lower down.

00:15:27.760 --> 00:15:31.097
Now consider your 
audience, so yoga's really about

00:15:31.097 --> 00:15:33.366
your inner ecosystem 
but for today,

00:15:33.366 --> 00:15:36.769
really close your 
eyes or soften your gaze

00:15:36.769 --> 00:15:40.173
and see every finger tips so
there's either energy there

00:15:40.173 --> 00:15:43.109
or softness as you lower down.

00:15:43.109 --> 00:15:46.279
Then one more time, 
sending awareness through

00:15:46.279 --> 00:15:50.283
every finger as you 
lift up and then lower down.

00:15:51.517 --> 00:15:53.630
Then release the arms 
and feel the blood flow

00:15:53.630 --> 00:15:57.723
opposite direction, amazing,
getting that healthy flow

00:15:57.723 --> 00:16:00.328
of energy going.

00:16:00.328 --> 00:16:03.019
Without looking down, 
widen the legs,

00:16:03.019 --> 00:16:07.700
toes are gonna turn out once
again, hands come to the heart.

00:16:07.700 --> 00:16:11.437
We inhale, lean back, 
exhale, bend the knees.

00:16:11.437 --> 00:16:13.573
One last time, we 
come into this Goddess Pose

00:16:13.573 --> 00:16:14.514
or this Horse Pose.

00:16:14.514 --> 00:16:18.277
This time, you can take 
one fist, one had into a fist

00:16:18.277 --> 00:16:21.113
and one hand over 
for a little resistance.

00:16:21.113 --> 00:16:23.783
We're gonna get 
down nice and low, okay?

00:16:23.783 --> 00:16:26.018
So get your center 
really underneath you,

00:16:26.018 --> 00:16:30.189
your bum's gonna kind of hug
in towards the midline too.

00:16:31.224 --> 00:16:33.192
We breathe deep.

00:16:33.192 --> 00:16:34.460
Just notice what comes up

00:16:34.460 --> 00:16:38.231
and we're gonna 
sink down even lower.

00:16:38.231 --> 00:16:40.299
If you were practicing 
a monologue or a speech,

00:16:40.299 --> 00:16:43.803
this is a really great 
place to practice your lines

00:16:43.803 --> 00:16:46.272
because the body is actually
having a real experience.

00:16:46.272 --> 00:16:48.307
Think upward, 
lift through the front,

00:16:48.307 --> 00:16:50.343
think grounding 
through the back, we're here

00:16:50.343 --> 00:16:52.311
for a couple more 
breaths, you got this.

00:16:52.311 --> 00:16:55.648
Do not give up, stick with me,
lengthen through the crown.

00:16:55.648 --> 00:16:56.716
Breathe deep.

00:16:58.718 --> 00:17:00.386
Sink a little lower.

00:17:01.587 --> 00:17:04.557
Sink a little lower, 
last time, you got this.

00:17:04.557 --> 00:17:07.525
Now with control, slowly
rise up, press into the feet.

00:17:07.525 --> 00:17:10.430
Feel that power of 
the foot to earth connection.

00:17:10.430 --> 00:17:14.099
In yoga we call it Para Bandha.

00:17:14.099 --> 00:17:17.703
Beautiful, and release the
arms when the legs straighten

00:17:17.703 --> 00:17:20.216
and interlace them 
behind, this time opposite,

00:17:20.216 --> 00:17:22.575
thumb on top so the weird one.

00:17:22.575 --> 00:17:27.146
Again, we're connecting to the
brain in a different way now.

00:17:27.146 --> 00:17:29.081
Then we open the chest.

00:17:31.217 --> 00:17:33.026
Squaring through the wrists,

00:17:33.026 --> 00:17:36.322
we're bringing 
the palms together.

00:17:36.322 --> 00:17:39.825
Without looking, bring the
feet together, nice and slow,

00:17:39.825 --> 00:17:41.160
don't look down.

00:17:42.962 --> 00:17:44.660
Alright, last beat here.

00:17:44.660 --> 00:17:46.899
So stand up nice and tall.

00:17:46.899 --> 00:17:50.860
When you're ready, 
drop the chin to the chest.

00:17:50.860 --> 00:17:53.539
Then here we go, lift the heart,

00:17:53.539 --> 00:17:56.375
open the throat 
and lift the chin.

00:17:57.967 --> 00:18:00.326
One more time, drop 
the chin to the chest,

00:18:00.326 --> 00:18:03.215
feel that great 
stretching the back of the neck.

00:18:03.215 --> 00:18:06.779
When you're ready, 
shoulders back, lift the heart,

00:18:06.779 --> 00:18:09.956
open the throat 
and lift the chin.

00:18:10.950 --> 00:18:13.125
Fabulous, break free.

00:18:14.060 --> 00:18:18.831
Take a second here to just
open the mouth really wide.

00:18:18.831 --> 00:18:20.099
And then close.

00:18:21.444 --> 00:18:25.214
Using the breath, 
open the mouth really wide.

00:18:26.286 --> 00:18:28.021
And exhale and close.

00:18:29.519 --> 00:18:33.689
One more time, open, as big as
you can, as wide as you can.

00:18:35.247 --> 00:18:38.484
And close, maybe 
little horsie lips here.

00:18:38.484 --> 00:18:41.253
(blowing air)

00:18:41.253 --> 00:18:44.277
Bring the palms together, 
thumbs to third eye.

00:18:44.277 --> 00:18:46.559
Stand up nice and tall.

00:18:49.358 --> 00:18:52.995
Repeat these 
mantras quietly to yourself.

00:18:52.995 --> 00:18:54.320
I can.

00:18:56.205 --> 00:18:57.699
I choose.

00:18:59.889 --> 00:19:01.183
I will.

00:19:02.962 --> 00:19:04.446
I love.

00:19:05.868 --> 00:19:07.252
I create.

00:19:08.694 --> 00:19:10.474
I thrive.

00:19:12.251 --> 00:19:14.281
I enjoy.

00:19:17.957 --> 00:19:19.425
Namaste.

00:19:19.425 --> 00:19:22.228
(upbeat music)