WEBVTT

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- Hi everyone, 
welcome to Yoga With Adriene.

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I'm Adriene and 
this is Benji and we have

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an awesome yoga 
for risk takers today.

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

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(bright music)

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Alright my friends, hi.

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Let's begin standing today.

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Bring your feet together,
really together.

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And go ahead 
and take your gaze

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and look right 
down at your feet.

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And we're going to start
with just a little grounding,

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a little four 
part equal standing.

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So you're going to 
bring your feet together.

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Hopefully you're there by now.

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And then we're gonna lift
all the toes and we're gonna

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actively ground down through
the ball joint the big toe.

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And then ground down through the
ball joint of the pinky toe and

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then release the toes down.

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It might feel a little weird if
you're new to this and just feel

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this connection through 
all four corners of the feet.

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Now for today's practice don't
really worry about getting this

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super right or wrong, 
like just bring your awareness

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to your feet and you're good.

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And then we're just gonna keep
drawing awareness up from the

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feet pressing down as if we were
doing like a footprint in the

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mud and we're gonna 
just slowly draw energy up

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through the arches, 
through the legs,

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up through the front 
of your hip creases

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and then as you bring
your fingertips to rest gently

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at your side, bring a lot
of awareness into the hands.

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So they can be however you want.

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Just lots of 
awareness in the hands.

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And then continue the 
journey up through the spine.

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Remember the neck is 
an extension of the spine.

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And then finally 
nice and tall up

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through the crown of the head.

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So we're already in, 
already in our first yoga pose.

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Standing tall alert 
with awareness in Mountain.

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Excellent.

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So from Mountain I'll invite you
to gently deepen your breath and

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take whatever 
breaths you need today.

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So it's gonna be different for
everyone so rather than guiding

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pranayama here in the beginning,
I'd like you to just check in.

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Notice how your breathing
normally and then breathe in a

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way that feels good.
Maybe it's smooth and steady.

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Maybe you need some 
great big cleansing breaths.

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So depending on where you are
today both in mind and body.

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Start to breathe 
with more consciousness.

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Awesome.

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And then soften your 
gaze down past your nose.

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As you continue to breathe,
squeeze the legs together.

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Draw energy up from the pelvic
floor engaging this root chakra.

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This kind of base the pelvis and
the energetic body and the kind

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of nerves that 
the area that

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really guides us
to a place of security.

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This root chakra is
a place of like "I am, home."

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And we're going to kind of
stimulate and work with this

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area today particularly in our
standing poses to bring courage

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and balance to both mind 
and body so that we can have

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everything we 
need to take risks.

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Trust. Go for the gold.

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It's hard to go for the gold
if you're feeling out of whack.

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If you're feeling a
little bit ungrounded, lost.

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So we'll see what happens.

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Synchronizing 
breath with movement,

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movement with breath

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you're going to slowly send the 
fingertips out left to right.

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Take a deep breath in 
and a long breath out.

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And then continue the journey
all the way up as you take a

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deep breath in.

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And then when you 
land there, exhale out.

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Good, inhale in.

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Exhale, arms go back out.

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Halfway, Texas T.

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Inhale in again here.

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And exhale hands 
slide gently to your sides.

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Inhale, halfway lift.

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Exhale, empty it all out here.

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Squeeze the legs together,
ground through the feet.

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Inhale, reach for the sky.

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Fingertips maybe kiss up and
overhead and then exhale relax

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the shoulders down here.

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Good, inhale.

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Stretch and lift 
up from the side body.

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Exhale.

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Good, inhale halfway.

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Pause here, empty it out.

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Inhale, float 
the fingertips down.

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Exhale, Mountain Pose.

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Ooh, feeling it in 
my fingers already.

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Inhale, halfway lift.

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Exhale, drop the shoulders.

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Inhale to reach for the sky.

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Root to rise here. 
Big breath, big stretch.

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Exhale to relax 
the shoulders down.

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Inhale in here, stay.

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Exhale out.

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Good, inhale, halfway.

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Float the fingertips down,
Texas T.

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Beautiful, exhale stay.

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Maybe pull the pinkies back.

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Good, inhale, drop it down.

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Exhale, Mountain Pose.

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Great, let that go.

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Allow your breath to 
return to its natural rhythm.

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Nice and easy.

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And then I'll invite you
once again to just bring your

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awareness to the 
base of the spine,

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the root and see if 
you can lift up a little bit

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from the pelvic floor.
We call this Mula Bandha.

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Just kind of 
engaging those muscles.

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It's like a hammock there and we
have a good video on that if you

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want to learn a 
little more about that.

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For now, just do your best.

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Just bringing your 
awareness to it is perfect.

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Okay, from here without losing
that connection to the pelvic

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floor in your center you're
going to walk the feet a little

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bit wider than hip width.

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We're going to create a soft
bend in the knees and we're

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gonna create a little 
movement that I like to

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call knocking on heaven's door.

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So you're going to start to
gently keep soft bend in the

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knees, rock left to right.

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And I'd like for you to sync up
with your breath in a way that

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feels really good for you today.

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So just listen to the sound
of your breath and then try to

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bring a little bit of awareness
to this lift in the chest.

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Shoulder blades kind of 
melting down the back body.

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And you can start to slap your
own booty a little bit here,

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why not?

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Benji's going to stretch it out.

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And if you're looking for a
little energetic boost today

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with your risk taking, 
pick up the pace a little bit.

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Keep the neck nice and long.

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And let your gaze 
move with your nose

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and let your heart 
move with your nose.

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Sorry I got sidetracked because
I got in the zone so try to keep

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basically your head 
and heart moving as

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one here back and forth.

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Notice where you might be
holding clenching in the toes.

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Even tightness around the
shoulders, the elbows.

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Or maybe you feel like kind
of a fool and you're like,

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"What is this 
chick having me do here?"

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So see if you can 
get a little free here.

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And it's not easy, trust me.

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But if you've been practicing
with me and with this community

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for a while chances 
are you're here now.

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(laughs)

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Having fun but you know it's
tricky how we can get in our own

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way and we 
don't even realize it.

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We think that we have all these
obstacles and then come to find

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out it was you.

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You are keeping 
yourself from making that leap.

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So of course it's not a one size
fits all but just a little food

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for thought as we 
continue for three,

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two and on the one 
start to slow it down.

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Don't come to an abrupt stop.

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See if you can slow 
it down nice and steady.

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Easy does it.

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Excellent, walk 
the feedback together.

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Reset, Tadasana.

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Inhale in.

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And just notice how
you feel as you breathe out.

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Woo!

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Yes.

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Okay, shifting the weight 
over towards the left foot.

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We're going to 
interlace the fingertips.

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You're gonna keep them open
though so you're going to shift

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your weight to your left foot
and slowly lift your right knee

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and you're gonna 
catch your right shin,

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and squeeze and lift.

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Rotate the right ankle one way
and then the other and keep your

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chest proud and lifted.

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Keep all the beautiful awareness
that we already built in the

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feet right there in that left
foot so we're not rolling in

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or rolling out, we're 
keeping awareness spread

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through all four corners.

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And then you can stay here or
if you need a little help with

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balance today just 
find a piece of furniture,

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a piece of architecture in which
you can lean on just a bit.

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Lean on me,

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when you're not strong and

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I'll be your friend. Okay.

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Tree Pose, Vriksasana.

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So find something to lean on if
you like otherwise maybe stay in

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the center of the room 
working on that Mula Bandha.

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And we'll take the 
right foot to the ankle

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or above the knee for our Tree.

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And everyone, even if you're
at a piece of architecture,

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squeeze and lift in 
towards the center line.

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Find that connection from your
root and that's gonna be what

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actually helps you hold 
your balance here in time.

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And then Yogi's choice you
can take hands to the heart.

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You can take the 
fingertips all the way up.

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If you want to take a 
Mudra today you can do that.

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Maybe open up through the chest
by releasing the fingertips

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behind the back.

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So giving lots of options, one,
because lots of different people

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doing practice but mostly
because I want you to also make

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decisions for yourself 
and get the brain

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and the body connected today.

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If your foot's above the knee
really try to press into the

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outer edge of your right foot
to open up through that hip a

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little more, go a little 
deeper into your posture.

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Great. Take one more
cycle of breath here.

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Really listen to the 
sound of your breath.

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And then we're gonna come out
of it just the way we went in.

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So you'll slowly bring that
right knee back squeeze and lift

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with the hands all the way up.

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Come out of your standing leg
and then exhale with control

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lower that right foot down and
we'll switch to the other side

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nice and easy.

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Keep up with the nice 
beautiful breath here.

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When you're ready, 
nice conscious footing.

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We'll squeeze the left 
knee up in towards the heart.

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Keep the chest lifted.

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Proud, aware.

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Rotate the ankle.

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And you know right now we're
having to do this sort of thing,

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this kind of, it's more than
just balancing in the posture,

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it's about balancing your 
attention and where you're

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focusing your attention.

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So a good thing is you 
usually start at the base,

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start at the foot 
and work your way up.

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And obviously that's 
a great metaphor

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for off the mat I think.

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Okay, if it's 
in your body today,

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let's go to Tree Pose or maybe
you work to create your own

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version of Tree Pose today.

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Maybe toes even staying 
on the ground as you

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open up through the left hip.

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Spread awareness 
through the right foot.

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Again, feel free to 
use architecture here.

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Let the heart lift in 
whatever shape you choose here,

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Vriksasana.

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And you're going to want 
to really pull everything

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into the midline here.

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So finding that 
root chakra connection.

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Squeezing that right 
inner thigh in to meet the left.

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Finding your 
balance and your focus.

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And letting the 
breath really fuel

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your search for that focus

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and that balance.

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Make it your own here.

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If you need a challenge 
on the side maybe take

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your gaze all the way up.

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There's nothing like a balancing
posture to really reveal just

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where you are today so be honest
about wherever you are and don't

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get frustrated if 
you're falling continuously.

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It's all good.
That's where you are.

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Great to know it.

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Great to know 
where you are today.

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Take one more cycle of 
breath on your own here,

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really listen to the wisdom
of the heart, your breath.

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And then best you can with
control you're gonna squeeze

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everything into the midline.

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This is really coming from the
root chakra and we're going to

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slowly come back to squeezing
the left knee up and in and then

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with control like 
magic totally slowly,

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beautifully lower it down.

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Alright, come into Mountain.

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Try not to fidget here.

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You don't need all 
the extra movement.

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I don't think you do 
anyway in my opinion.

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So if you do need it, take it.

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Come back to mountain,
find stillness.

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Really, really still here.

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Good. Take a deep breath in.

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And a long breath out.

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Awesome work.
Rock and roll.

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Now we're going to 
step the feet super wide.

00:14:10.149 --> 00:14:14.987
If you're feeling brave and I
already know you're beautiful

00:14:14.987 --> 00:14:17.890
but if you're feeling brave
see if you can step the feet out

00:14:17.890 --> 00:14:19.192
wide without looking down.

00:14:19.192 --> 00:14:21.027
So we don't 
always need to do this.

00:14:21.027 --> 00:14:23.463
Maybe you do, like maybe 
you have a dog or a child or

00:14:23.463 --> 00:14:26.566
something around you, toys then
go ahead and look down but see

00:14:26.566 --> 00:14:29.936
if you can step your feet
out wide without looking down.

00:14:32.171 --> 00:14:34.340
And then we're gonna 
bring the feet parallel here.

00:14:35.424 --> 00:14:38.144
I just looked down but it's okay,
it's just about this idea of

00:14:38.144 --> 00:14:41.337
kind of playing 
with your brain too

00:14:41.337 --> 00:14:44.207
on the mat not just

00:14:44.207 --> 00:14:47.956
the gross body but this 
subtle body connection as well.

00:14:49.055 --> 00:14:50.189
So get the feet parallel and

00:14:50.189 --> 00:14:51.724
we're going to turn 
the left toes in.

00:14:51.724 --> 00:14:53.860
And from that parallel 
point you're just going

00:14:53.860 --> 00:14:56.429
to dial your right heel in.

00:14:56.429 --> 00:14:59.732
So left toes are in,
right toes are out.

00:14:59.732 --> 00:15:00.767
Then when you're ready inhale,

00:15:00.767 --> 00:15:04.370
send the fingertips 
out Texas T again.

00:15:04.370 --> 00:15:08.090
Pull the pinkies back to just
enhance this lift of your heart

00:15:08.090 --> 00:15:10.543
and then breathe in, 
lengthen through the crown,

00:15:10.543 --> 00:15:13.980
exhale bump the hips back
towards your left foot and we're

00:15:13.980 --> 00:15:15.915
going to reach the 
right fingertips forward,

00:15:15.915 --> 00:15:19.085
forward, forward, forward,
forward until we finally begin

00:15:19.085 --> 00:15:24.190
to allow a tilt with awareness
coming into Triangle Pose,

00:15:24.190 --> 00:15:26.192
Trikonasana.

00:15:27.293 --> 00:15:30.196
Breathing deep here 
holding onto my core.

00:15:30.196 --> 00:15:33.166
Lighting up that 
third chakra area here.

00:15:33.166 --> 00:15:35.535
Lengthening through the crown.

00:15:35.535 --> 00:15:38.371
Keep the neck, the muscles 
of the neck nice and soft,

00:15:38.371 --> 00:15:40.173
throat chakra.

00:15:40.173 --> 00:15:42.160
Take a deep breath in.

00:15:42.160 --> 00:15:44.177
Then exhale, from the left wrist

00:15:44.177 --> 00:15:45.978
imagine a little angel
pulling you up.

00:15:45.978 --> 00:15:48.748
Being like, "I got your back.
Take those risks.

00:15:48.748 --> 00:15:51.417
"Have fun. Life is good."

00:15:51.417 --> 00:15:52.652
We'll come back.

00:15:52.652 --> 00:15:56.756
We'll take the right heel
bring it out back to parallel.

00:15:56.756 --> 00:15:57.824
Big power pose here.

00:15:57.824 --> 00:16:00.359
Inhale, pull the pinkies back.

00:16:00.359 --> 00:16:03.100
Exhale, here we go.
Turn the left heel in.

00:16:04.030 --> 00:16:05.902
Turn the right toes in.

00:16:05.902 --> 00:16:08.901
So the placement of the feet
are really important because it

00:16:08.901 --> 00:16:12.361
helps decide how 
everything else is going to go.

00:16:12.361 --> 00:16:14.407
So if you're working on a
project or if you're trying to

00:16:14.407 --> 00:16:17.076
dream up something new just
start with the foundation.

00:16:17.076 --> 00:16:19.478
What does the foundation need
to look like for me to build

00:16:19.478 --> 00:16:22.582
whatever it is I'm 
thinking of or I'm dreaming of?

00:16:22.582 --> 00:16:24.383
And same thing 
here in the asana.

00:16:24.383 --> 00:16:27.453
If my feet are out of whack then
my hips are not going to be able

00:16:27.453 --> 00:16:31.955
to do the functional thing

00:16:31.955 --> 00:16:35.645
that they need to do
to help me maintain this pose.

00:16:35.645 --> 00:16:38.898
Reaching forward, if you're
not already, take your time.

00:16:38.898 --> 00:16:40.299
Trikonasana, Triangle.

00:16:40.299 --> 00:16:44.671
We keep a nice long beautiful
line from crown to tail here.

00:16:45.471 --> 00:16:49.041
We work in time to spiral
the heart up towards the sky.

00:16:50.576 --> 00:16:52.445
Strong legs, strong breath.

00:16:52.445 --> 00:16:54.714
Take one more beautiful inhale.

00:16:54.714 --> 00:16:56.015
Find expansion.

00:16:57.107 --> 00:16:59.819
It takes bravery to expand.

00:16:59.819 --> 00:17:03.059
And then exhale, 
slow and steady back up.

00:17:04.056 --> 00:17:05.523
Nice Texas T with the arms.

00:17:05.523 --> 00:17:08.694
We'll turn both 
feet back to parallel.

00:17:08.694 --> 00:17:10.563
Here we go,
pull the pinkies back.

00:17:10.563 --> 00:17:14.467
Big chest opener here,
big heart opener.

00:17:14.467 --> 00:17:16.368
And then exhale to release.

00:17:16.368 --> 00:17:18.237
Bring the hands to the heart.

00:17:18.237 --> 00:17:20.539
Great, you can hop the 
feet together here or you can

00:17:20.539 --> 00:17:23.209
heel-toe,
heel-toe feet together.

00:17:27.445 --> 00:17:29.383
Back to your Mountain.
Take a deep breath in.

00:17:30.770 --> 00:17:32.051
And a long breath out.

00:17:33.013 --> 00:17:35.488
Beautiful, inhale 
to reach for the sky.

00:17:35.488 --> 00:17:37.990
Big stretch up and overhead.

00:17:37.990 --> 00:17:41.160
Exhale to Forward Fold, 
bend your knees generously.

00:17:41.160 --> 00:17:42.862
This should feel really good

00:17:42.862 --> 00:17:45.031
after all of those
standing postures.

00:17:45.031 --> 00:17:46.808
Let your head hang.

00:17:46.808 --> 00:17:48.314
Let your heart soften.

00:17:48.314 --> 00:17:51.003
Oh sweet puppy dog.

00:17:51.003 --> 00:17:52.071
I think you should go ahead and

00:17:52.071 --> 00:17:54.674
take a peek at 
the video right now.

00:17:54.674 --> 00:17:57.710
Even though you're in your
Forward Fold just to get some

00:17:57.710 --> 00:18:00.337
love from Benji, 
a little dog therapy.

00:18:02.548 --> 00:18:03.983
We got your back.

00:18:03.983 --> 00:18:05.628
We're all for you.

00:18:06.953 --> 00:18:08.310
All for yoga.

00:18:10.811 --> 00:18:12.925
Alright,

00:18:12.925 --> 00:18:15.925
and again if you are
working with straight legs in

00:18:15.925 --> 00:18:18.631
this Forward Fold today that's
fine but I'm going to invite you

00:18:18.631 --> 00:18:22.802
just one last time to bend your
knees just to get a nice stretch

00:18:22.802 --> 00:18:24.711
and a little restorative 
opening in the low back

00:18:24.711 --> 00:18:27.340
after the poses we just did.

00:18:27.340 --> 00:18:30.176
You can clasp the 
elbows if it feels good.

00:18:30.176 --> 00:18:34.158
Find any soft easy movement
that really just hits the spot.

00:18:35.281 --> 00:18:37.350
So we're putting you in 
the driver's seat basically.

00:18:39.797 --> 00:18:42.160
Mhmmm, mhmmm, mhmmm.

00:18:43.789 --> 00:18:46.359
Careful you're not 
gripping through your toes here.

00:18:46.359 --> 00:18:50.196
Take one more cycle of 
breath here in and out.

00:18:56.443 --> 00:18:59.658
And then we'll slowly release
the hands to the earth and

00:18:59.658 --> 00:19:02.975
you're gonna, really slow,
you're gonna turn the toes out,

00:19:02.975 --> 00:19:04.977
bend the knees, bring the heels
in and ready to come

00:19:04.977 --> 00:19:06.655
into a little froggy pose.

00:19:10.030 --> 00:19:12.786
Yeah there?
Alright, sorry buddy.

00:19:12.786 --> 00:19:14.987
So from here you can stay
here just opening up

00:19:14.987 --> 00:19:16.568
through the hips.

00:19:16.568 --> 00:19:18.924
Just getting some of 
the juices flowing there.

00:19:18.924 --> 00:19:20.279
Nice and easy.

00:19:20.279 --> 00:19:23.496
Another option would be to maybe
bring the hands together into a

00:19:23.496 --> 00:19:25.531
little balancing 
posture here, woo,

00:19:26.453 --> 00:19:29.035
or we're gonna 
go into a Bakasana.

00:19:29.035 --> 00:19:32.173
So before we do Bakasana,

00:19:32.173 --> 00:19:34.073
I want to encourage 
you to really hug

00:19:34.073 --> 00:19:37.076
the low ribs in, lift 
up from the pelvic floor.

00:19:37.076 --> 00:19:40.179
Find that, that connection.

00:19:40.179 --> 00:19:42.314
And with the 
knees nice and wide,

00:19:42.314 --> 00:19:44.316
we're gonna, before we go 
to Bakasana we're going to

00:19:44.316 --> 00:19:47.987
interlaced the fingertips and
we're gonna press the palms out.

00:19:47.987 --> 00:19:50.983
Breathing deep, feeling that
stretch through the forearms.

00:19:52.750 --> 00:19:56.762
So in this shape the 
upper arm bones are rotating in.

00:19:56.762 --> 00:19:59.031
There's an internal rotation.

00:19:59.031 --> 00:20:02.168
For our Crow, we're going 
to take it to the opposite.

00:20:02.168 --> 00:20:03.602
So external rotation.

00:20:03.602 --> 00:20:05.805
So just take note 
here as you stretch,

00:20:05.805 --> 00:20:07.381
internal rotation.

00:20:08.841 --> 00:20:11.444
And then let's release that and
again if Bakasana is not for you

00:20:11.444 --> 00:20:13.079
today you can 
rock out and Froggy.

00:20:13.079 --> 00:20:15.048
If you're doing this with
your kids you can give them,

00:20:15.048 --> 00:20:17.716
you can give them some hops.

00:20:17.716 --> 00:20:19.919
You can give your Froggy 
a couple of hops in the air.

00:20:19.919 --> 00:20:21.687
Maybe hop around the room.

00:20:21.687 --> 00:20:26.063
And if you're down to clown
and you want to do Bakasana,

00:20:26.625 --> 00:20:28.961
we'll again, let's 
find that external rotation.

00:20:28.961 --> 00:20:32.131
So we're going to 
take the palms forward.

00:20:32.131 --> 00:20:34.400
And so the opposite of 
where we were in that stretch,

00:20:34.400 --> 00:20:36.535
we're going to rotate out.

00:20:36.535 --> 00:20:40.639
Rotate out as if you're opening
a pickle jar with your left hand

00:20:40.639 --> 00:20:43.098
to the left and with 
your right hand to the right.

00:20:44.443 --> 00:20:47.813
Then slowly we'll drag 
that closer to the center.

00:20:47.813 --> 00:20:49.682
We're going to inhale,
look forward.

00:20:49.682 --> 00:20:52.549
Exhale, lift your knees up 
close to your armpit chest

00:20:52.549 --> 00:20:54.056
and nice and steady 
you want to keep

00:20:54.056 --> 00:20:56.155
your gaze out 
looking ahead, right?

00:20:56.155 --> 00:20:58.924
If we're gonna take risk we
can't look behind us because

00:20:58.924 --> 00:21:00.826
we're just gonna 
somersault and fall.

00:21:00.826 --> 00:21:03.036
We gotta keep eye on the prize.

00:21:03.036 --> 00:21:07.166
Eyes out in front and then keep
your breath and your connection

00:21:07.166 --> 00:21:08.667
to your center 
really underneath you,

00:21:08.667 --> 00:21:10.792
really present in the now.

00:21:10.792 --> 00:21:12.204
There's like tons of 
metaphors there but you're like,

00:21:12.204 --> 00:21:14.673
"Okay, I'm gonna 
do my Crow now."

00:21:14.673 --> 00:21:16.942
Or maybe you're hopping 
around the room like a froggy.

00:21:16.942 --> 00:21:18.740
Life is good.
Okay, here we go.

00:21:18.740 --> 00:21:20.846
Moving nice and slow, 
keeping the gaze forward though.

00:21:20.846 --> 00:21:22.214
Can't stress that enough.

00:21:22.214 --> 00:21:25.017
Connecting with your center
maybe you lift one toe up.

00:21:25.017 --> 00:21:26.919
Maybe you start 
to lift both toes up

00:21:26.919 --> 00:21:28.993
finding that squeeze and lift.

00:21:29.789 --> 00:21:30.823
Breathing deep.

00:21:30.823 --> 00:21:34.760
Maybe you use a little block
or couple of books to bring the

00:21:34.760 --> 00:21:36.782
earth up to you 
as a little perch.

00:21:38.030 --> 00:21:39.732
And you can go 
into this and come out.

00:21:39.732 --> 00:21:41.800
If you need to massage 
the wrists, you can.

00:21:41.800 --> 00:21:44.236
This is where we're ending 
today so have a little fun

00:21:44.236 --> 00:21:46.797
either in froggy, in balance.

00:21:47.940 --> 00:21:49.441
And if you're a 
little bit frustrated like,

00:21:49.441 --> 00:21:51.210
"I don't know what to do here."

00:21:51.210 --> 00:21:53.312
This is kind of the point.

00:21:53.312 --> 00:21:54.246
You get to decide.

00:21:54.246 --> 00:21:56.649
You can find a Boat Pose.

00:21:56.649 --> 00:22:00.685
Maybe you want to 
do some half pushups.

00:22:01.854 --> 00:22:04.490
Maybe it's straight 
to the meditation seat

00:22:04.490 --> 00:22:06.091
where we're gonna end.

00:22:06.091 --> 00:22:08.527
But give it a couple 
moments here to play.

00:22:08.527 --> 00:22:10.963
And if you get 
frustrated just notice.

00:22:10.963 --> 00:22:12.298
And then just 
make a decision like,

00:22:12.298 --> 00:22:13.566
"Okay Adriene, 
I'm gonna decide.

00:22:13.566 --> 00:22:17.036
"I'm gonna do one thing" or
"I'm gonna try to do one thing."

00:22:17.781 --> 00:22:19.468
"I'm gonna give it my best shot."

00:22:20.442 --> 00:22:23.676
"And I'm gonna breathe and I'm
gonna know that just by trying

00:22:23.676 --> 00:22:25.343
"I'm doing great."

00:22:29.315 --> 00:22:31.431
And it's this playtime that
becomes really valuable

00:22:31.431 --> 00:22:33.419
not the doing or the end goal.

00:22:33.419 --> 00:22:36.722
Becomes like, start 
to realize oh my gorsh,

00:22:36.722 --> 00:22:39.625
the process is actually 
where I became awesome

00:22:39.625 --> 00:22:40.960
and I learned about myself.

00:22:42.154 --> 00:22:45.164
Okay, so from here we're gonna
come to a nice comfortable seat.

00:22:45.164 --> 00:22:47.333
If you're still playing, if
you're hopping around the room,

00:22:47.333 --> 00:22:51.604
take your time but we're gonna
come to end in a nice seat.

00:22:52.343 --> 00:22:55.355
And if you find along 
the way that you need to

00:22:55.355 --> 00:22:58.510
windshield wiper the legs or 
do anything like that,

00:22:58.510 --> 00:23:02.781
listen to that yearning.
(chuckles)

00:23:02.781 --> 00:23:03.916
Listen to that longing.

00:23:07.229 --> 00:23:09.203
Ay! Okay.

00:23:09.955 --> 00:23:10.889
Sit up nice and tall.

00:23:10.889 --> 00:23:14.026
We're gonna close this out with
a little group of pranayama.

00:23:14.026 --> 00:23:16.996
And I know that's silly for me
to say group but I'm just taking

00:23:16.996 --> 00:23:20.377
a risk and I'm 
embracing the fact that

00:23:20.377 --> 00:23:22.140
there's so much beauty in

00:23:24.684 --> 00:23:27.573
this idea that we're all
together each time we practice

00:23:27.573 --> 00:23:30.404
here even though 
we're alone at home

00:23:30.404 --> 00:23:33.345
or maybe you're feeling a

00:23:33.345 --> 00:23:36.282
little lonely or like you
don't have the support you need.

00:23:36.282 --> 00:23:40.619
So this is a great chance 
if I may just for you to

00:23:40.619 --> 00:23:42.725
connect to the big picture.

00:23:42.725 --> 00:23:46.225
And as I invite you to draw the
hands together at your heart,

00:23:46.225 --> 00:23:47.926
see if you can sit 
up a little taller.

00:23:47.926 --> 00:23:49.461
Start to breathe a 
little deeper here.

00:23:49.461 --> 00:23:52.894
Nice, active breath 
in the last moments here.

00:23:53.599 --> 00:23:57.239
And close your eyes 
and just imagine

00:23:58.613 --> 00:24:00.555
thousands and 
thousands of people

00:24:00.555 --> 00:24:03.185
doing this in this 
exact moment with you.

00:24:04.343 --> 00:24:09.648
Reflecting the same shape 
or a similar shape as you.

00:24:09.648 --> 00:24:11.387
And remember you're not alone.

00:24:12.217 --> 00:24:14.153
We are all in this together.

00:24:14.861 --> 00:24:17.456
And it takes real 
bravery these days

00:24:17.456 --> 00:24:19.123
and even risk

00:24:20.824 --> 00:24:23.084
to be ourselves.

00:24:24.630 --> 00:24:27.239
Perhaps to stand up for

00:24:27.239 --> 00:24:30.035
what we feel is good and right.

00:24:30.035 --> 00:24:32.037
What we believe in.

00:24:33.639 --> 00:24:37.242
But I think even more so it does
take so much risk to even

00:24:38.097 --> 00:24:40.222
be honest and be ourselves.

00:24:41.113 --> 00:24:43.515
So we're going to end 
with three group breaths.

00:24:44.572 --> 00:24:48.921
And just again, see if whatever
it means to you and it could be

00:24:48.921 --> 00:24:50.956
nothing just feel 
with your eyes closed,

00:24:50.956 --> 00:24:54.793
feel that connection or be open
to feeling that connection as we

00:24:54.793 --> 00:24:59.703
breathe to people 
all over the world

00:24:59.703 --> 00:25:01.400
practicing with you.

00:25:01.400 --> 00:25:03.738
Be open to that connection.
Okay, I'll count us off.

00:25:03.738 --> 00:25:05.971
Thank you for letting me lead
today and thanks for sharing

00:25:05.971 --> 00:25:08.807
your time and 
energy with the community.

00:25:08.807 --> 00:25:09.916
Here we go.

00:25:10.751 --> 00:25:12.162
Big inhale.

00:25:14.580 --> 00:25:15.814
Exhale, sigh it out.

00:25:15.814 --> 00:25:17.816
Don't be shy.
(sighs audibly)

00:25:18.550 --> 00:25:19.852
I was a little shy on that one.

00:25:19.852 --> 00:25:20.919
Second out of three.

00:25:20.919 --> 00:25:22.921
Here we go, big inhale.

00:25:24.490 --> 00:25:26.300
Sigh it out.
Find a little sound.

00:25:26.300 --> 00:25:28.542
Don't be shy.
(loudly sighs)

00:25:29.572 --> 00:25:30.755
And last one.

00:25:30.755 --> 00:25:33.065
Freak out your dog or the people
in your house or your neighbors.

00:25:33.065 --> 00:25:35.067
Here we go, big inhale.

00:25:36.268 --> 00:25:38.762
Take a risk.
Sigh it out long and strong.

00:25:38.762 --> 00:25:41.045
(loudly sighs)

00:25:42.493 --> 00:25:45.010
Then when you're ready,
gently bow the head.

00:25:45.010 --> 00:25:47.212
Give thanks for this moment,
for your practice.

00:25:47.212 --> 00:25:49.915
A little certainly 
goes a long way.

00:25:49.915 --> 00:25:51.285
Way to show up.

00:25:53.452 --> 00:25:54.720
Stay present.

00:25:54.720 --> 00:25:56.555
Be kind yourself.

00:25:56.555 --> 00:25:59.258
Do the same with others.

00:25:59.258 --> 00:26:00.760
Love you guys.
Take good care.

00:26:03.795 --> 00:26:04.991
Namaste.

00:26:06.034 --> 00:26:11.507
(bright music)