WEBVTT

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- Hello everyone and
welcome to Yoga with Adriene.

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

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an awesome
practice for the spine.

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So Yoga for Scoliosis
it's a big request

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and it's a really good one.

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It's a great thing to
bring people to the mat

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so they can start
to tend to the spine

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and then work out from there.

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

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(light music)

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Alright everyone
let's begin seated.

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If you have a blanket or a towel

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or a block you
might use it here today.

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Just to lift the hips up so you
can find length in the spine

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which is the focus
of our practice today.

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So just start in
a nice comfy seat.

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Just tune into your breath.

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Tune into where
your body's at today.

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Try to blanket yourself
in a little bit of love.

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Love, love, love.

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And sit up nice and tall

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without forcing or kind
of jerking yourself around.

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So just try to
find a natural lift,

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that would be a nice
way of thinking of it,

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up through the
base of the pelvis

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all the way to the crown.

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And we'll begin by
just noticing the breath,

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noticing where you're at today

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and accepting exactly that,
exactly what you're feeling.

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Accepting the body

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as it is, your body.

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And whatever
your energy level is

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just accepting exactly that.

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And then trust me,
trust yourself.

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Trust that this
time is valuable.

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And I tip my hat to you for
taking this time for yourself.

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Alright, let's
find what feels good.

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Let's explore with the breath,
big inhale, open your eyes.

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Exhale, you're gonna
send the legs out long.

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Again lift the hips up high if
you need to, pause the video.

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Lift the hips up if it helps.

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You sit up with that lift.

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So if you're here
you might consider

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lifting the hips up high.

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Okay for many years
I would never not sit

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without a blanket
folded up pretty high.

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So now I've built
strength around my trunk

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to sit up tall with ease,
effortless on my own.

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But it took a lot of practice

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so feel free to lift the hips.

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And then you're just
going to point and flex the feet

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really fast here
nice and easy,

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just a little wake up

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and then go ahead and bring
that right heel all the way in.

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Then we're gonna
take the left hand

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and nice and easy
bring it to the outer edge

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of the right knee or right thigh

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and your right fingertips
are gonna come behind.

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You're not gonna push
yourself into a twist here

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but rather think of
the lift and the lightness

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up through the
spine and then just play.

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Maybe you turn to look past
your right shoulder, maybe not.

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But don't compress, think
of lift, think of lightness

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and we're wanting
to work all the muscles

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of the back body here today,

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not just oh squeeze and
twist, squeeze and twist.

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So keep it effortless.
(laughing)

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Try to find the ease.

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And then check it out.

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Keep your torso, or
your body where it is

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but just slowly turn to look
past now your left shoulder

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or look towards the
front of your yoga mat

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and then we're gonna nod.

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So drop the chin to the chest,

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feel that awesome
stretch in the upper back body

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and then look up, oh yeah

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and then drop the
chin and close your eyes,

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go inward, find
that yummy sensation

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that happens when
you close your eyes

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and quit absorbing
all the things around us

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and we just go inside.

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Awesome, then release
that, bring the head up,

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chin parallel to the earth.

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We'll bring the right
knee in, send it out long.

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Bend the knees,
dig into the heels,

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inhale, reach up, exhale,

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modified paschimottanasana.

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So the knees are
bent here for everyone.

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You're just gonna drape your
front body over the lower body

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and then drop the weight of
your head down with control

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and just feel this massive
stretch in the back body.

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Relax your shoulders down,

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in fact actively pull
them away from the ears.

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And then smell your knees.

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Stay present with your breath.

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If any sounds come
out, mm or ah, let them.

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This is precious valuable time

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that could make
or break your day.

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Send you into a
whole new chapter.

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A way, a different
way of seeing things,

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you just never
know so stay open.

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You're gonna
rise up nice and slow.

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Then we'll bring
the left heel in.

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Sit up nice and tall,
try to find that lift again

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from the base of
the spine, the pelvis

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and then right
hand will come now

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to the outer edge of
your right knee, right thigh

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and then again
careful not to go,

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okay I know this posture, 
(wooshes), okay.

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So we're working nice and
slow mindfully, keep the lift

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and from the lift
see if you can move it

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to look past your left shoulder

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and if not maybe keep it
nice and even to the side.

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And then keep playing here.

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Maybe it slowly makes
its way up to the mid back.

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To the thoracic and
then maybe you'll look past

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the shoulder,
cervical spine but maybe not.

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Breathing deep,
finding the lift still.

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Both my legs are nice
and heavy and engaged.

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They're not lazy bones
but they're nice and engaged.

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And then keep this in the body

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and just slowly turn
your nose, your gaze now

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to the front of your mat past
your right shoulder perhaps

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and then here we go.

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Keep the lift up in
the heart, drop the chin.

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Oh yeah, should feel it.

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Pause here, close
your eyes and go inward.

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Yes and then
keep the eyes closed,

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you know what to do
here, lift the chin,

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and then drop the chin

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and see if you can do
it really really slow.

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And this is
your massage therapy.

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And to really find a
yummy stretch see if you

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can bring your left elbow
in towards your back body.

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Lift up through
the armpit chest.

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Now we're dropping chin to chest

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and then
lifting chin to the sky.

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So awesome.

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Alright bring it back to center.

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Unravel, release.

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Dig the heels into the earth.

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Maybe this time the legs
straighten a little more,

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but maybe not, maybe
keep it nice and bent.

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I'll fix my pants here.

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And then inhale the
reach up, find that lift upward

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current of energy
through the front body.

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Downward,
current through the back

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and then we
slowly drape the belly

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over the tops of the thighs.

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Keep reaching forward this time,

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reaching forward,
reaching forward,

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reaching forward,
reaching forward.

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Then stay here
reaching forward breathing deep.

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It's like a superhero pose,

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in fact go ahead and put your
palms down, just superhero,

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like nothing's gonna
mess with you, you got this.

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Tug the shoulders
away from the ears actively

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and then drap
everything down, awesome.

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Close your eyes.

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Feel your breath
literally move you here.

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Feel the skin of the back body
stretch as you breathe in.

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Feel the lungs, chest,
ribs, back body expand.

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And then everything softens
and gets heavy on the exhale.

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Great, then tuck
the chin into the chest.

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Slowly roll it up.

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Nice and easy,
again wiggle the toes,

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rotate the ankles, maybe shake
them a little side to side.

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And then we're
gonna cross the ankles,

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bring them in, cross them.

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We're gonna just
bring the little blankie

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or towel if you
had it to the side

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and we're gonna come all the
way through to all fours.

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Stack the
shoulders over the wrists,

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hips right over the knees.

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Inhale the drop the belly,
open the chest.

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And exhale the round through.

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Inhale the open the chest, cow.

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And exhale, cat, round through.

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Now close your eyes and
to the sound of your breath

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do a couple more.

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And then on your next inhale

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come back to that
nice even neutral spine.

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You're gonna plant the
left palm nice and firm

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and reach the
right fingertips forward.

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Then curl the left
toes under, send it back.

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And we're just doing a
little spinal balance here.

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You can stay here or you
can lift that left leg up

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but it's optional.

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Breathe here, tug
the right shoulder back,

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try to create an
evenness through both the right

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and the left side of the body.

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Inhale and exhale.

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And one more time.

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Inhale, this time
look forward, find length

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and exhale the
release, everything down.

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Left fingertips reach forward.

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Really claw through
the right fingertips

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so no pressure in that wrist.

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You claw through the fingers

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to take that
pressure up off the wrist.

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In fact lift your
wrist on the right

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and then put it down
from there, yes beautiful.

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I'm sure you got that right.

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You're like "no."

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let's just keep going.
Here we go,

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left fingertips forward,
curl the toes under,

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right heel reaches back.

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So there's a couple
yoga for wrist videos

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that you can check
out for that little ditty.

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Then stay here
lifting front body

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up to meet the back body.

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Spinal balance or
to lift the right heel,

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engage the right glute.

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Breathe deep.

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Press into the
top of that back foot.

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Again claw through
the right fingertips,

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one more breath,
inhale, look forward.

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Find length and
exhale, release everything.

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Bring the knees
together, really together,

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arches of the feet together.

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Then paint your yoga mat.

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Look forward,
inhale, find length.

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So open through the chest

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and then exhale, Balasana.

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Child's pose.

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Allow the
weight of the shoulders

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to really round over here.

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And instead of
just being a posture

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where you just kind of hang
out and wait and take a break

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really see if you
can embody this posture

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as a healing one for the spine.

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So tuck your chin.

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Give a little weight
in your hips, your bum.

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Be articulate
through the fingertips

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and the way you handle
the skin of the face, the jaw.

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Then return to the breath.

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Then slowly reach the
fingertips all the way back up.

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And we'll come all
the way to all fours.

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We'll curl the toes under

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and when you're ready
take a deep breath in,

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smile a little bit, life is good

00:11:25.959 --> 00:11:28.083
and then exhale,
lift the hips up high

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for our first Downward Dog
together, pedal it out here.

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Lot's of awareness in the
hands, they're nice and wide.

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Upper arm bones rotating out.

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Elbow creases towards
the front of your mat.

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Bend the knees generously,

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breathe differently here.

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The head is below
your heart space here,

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absolutely that's
gonna effect your breath

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so find the nuance of that.

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Maybe turn the two
big toes in slightly.

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And then inhale to look forward

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and exhale,
ragdoll, step to the top,

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just one foot
and then the other.

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Feet are hip with
the part at least.

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Nice and wide, and
then bend your knees.

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Bring the belly to the tops
of the thighs and hang loose.

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Then bring your hands
to the tops of the feet

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on your next
inhale, halfway lift.

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Find length.

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And then exhale, fold.

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Tuck the chin into the chest

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and slowly roll it all
the way up to Mountain.

00:12:40.333 --> 00:12:41.291
Pressing into the feet

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and as you stack
your head over your heart

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and your heart over your pelvis

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really engage from the
lower body all the way up

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so feel your feet really
pressing into the ground,

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creating a nice strong base
for the spine as you rise up.

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Tadasana.

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Bring the hands
together at your heart.

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Take a deep breath in.

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And then exhale to
relax the shoulders down.

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Twice more like
that, big inhale.

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And exhale to release something,

00:13:11.417 --> 00:13:15.166
anything that's been
kinda weighing you down

00:13:15.166 --> 00:13:18.375
and one more time, big inhale.

00:13:18.375 --> 00:13:20.250
Release.

00:13:20.250 --> 00:13:23.083
Awesome, inhale
the reach for the sky.

00:13:23.083 --> 00:13:25.667
Big flying V here, as we
exhale bend the elbows back,

00:13:25.667 --> 00:13:26.625
little back bend here,

00:13:26.625 --> 00:13:28.542
you're gonna
activate the upper back body,

00:13:28.542 --> 00:13:30.333
engage the inner thighs
and lift your chest up.

00:13:30.333 --> 00:13:33.875
So not going crazy here
but being really mindful.

00:13:33.875 --> 00:13:36.041
Inhale, rise up,
head over heart.

00:13:36.041 --> 00:13:40.000
Exhale, big W with the
elbows, lift your chest.

00:13:40.000 --> 00:13:42.333
Great and then inhale, rise up.

00:13:42.333 --> 00:13:45.000
And then one more time, big W,
activate the upper back body,

00:13:45.000 --> 00:13:47.875
squeeze it in, engage
with the fingers, whoa.

00:13:47.875 --> 00:13:50.000
And then inhale, reach up,

00:13:50.000 --> 00:13:53.291
and then exhale to
bring it all the way down.

00:13:53.291 --> 00:13:55.667
Inhale the halfway
then find that articulation

00:13:55.667 --> 00:13:59.834
so don't rush,
lengthen and then exhale, fold.

00:13:59.834 --> 00:14:02.000
Plant the palms,
step the right foot back.

00:14:02.000 --> 00:14:03.291
Step the left foot back.

00:14:03.291 --> 00:14:06.834
Little back
strengthener. (laughing)

00:14:06.834 --> 00:14:09.125
You can squeeze the right knee
in towards the belly button.

00:14:09.125 --> 00:14:11.250
Squeeze and lift and
then bring it back out

00:14:11.250 --> 00:14:13.000
and then bring the
left knee into your navel

00:14:13.000 --> 00:14:15.250
and squeeze and lift
and then bring it back out.

00:14:15.250 --> 00:14:17.000
And that's it,
yay, lower the knees

00:14:17.000 --> 00:14:20.083
and come all the
way onto the belly.

00:14:20.083 --> 00:14:21.834
Awesome.

00:14:21.834 --> 00:14:23.834
Here we go, Cobra Pose.

00:14:23.834 --> 00:14:25.291
Hands in line with the ribs.

00:14:25.291 --> 00:14:29.166
Actively tug the hands
back towards the heels,

00:14:29.166 --> 00:14:30.834
squeeze the inner thighs,

00:14:30.834 --> 00:14:32.417
sorry squeeze the elbows,

00:14:32.417 --> 00:14:34.625
engage the thighs
and then here we go,

00:14:34.625 --> 00:14:36.834
rolling up, tucking
the chin into the chest,

00:14:36.834 --> 00:14:39.417
inhale, lift and exhale, lower.

00:14:41.000 --> 00:14:43.375
Again inhale, lift.

00:14:43.375 --> 00:14:45.792
When you rise up
pull the hands back

00:14:45.792 --> 00:14:47.750
so your heart draws forward

00:14:47.750 --> 00:14:52.000
and then exhale the release and
one more time find the ease.

00:14:54.792 --> 00:14:56.250
And release, awesome.

00:14:56.250 --> 00:15:00.208
Curl the toes under,
lift up, come to all fours

00:15:00.208 --> 00:15:03.000
and then all the
way up to Downward Dog.

00:15:03.000 --> 00:15:04.000
Inhale.

00:15:05.291 --> 00:15:06.208
And exhale.

00:15:07.667 --> 00:15:10.208
Great, inhale, lift
the right leg up high.

00:15:10.208 --> 00:15:11.417
Exhale, just nice and easy,

00:15:11.417 --> 00:15:13.500
you're gonna step
it all the way up.

00:15:13.500 --> 00:15:15.708
We're gonna lower
the back knee down

00:15:15.708 --> 00:15:18.125
and inhale, open
the chest forward.

00:15:18.125 --> 00:15:21.375
Now you can stay nice
and low here, nice and low.

00:15:21.375 --> 00:15:25.583
Or we're gonna bring the
palms together and rise up.

00:15:27.500 --> 00:15:29.000
So if you're
really new to the practice

00:15:29.000 --> 00:15:30.000
just stay nice and low.

00:15:30.000 --> 00:15:31.792
Otherwise we'll squeeze
the inner thighs together,

00:15:31.792 --> 00:15:34.000
bring the palms up.

00:15:34.000 --> 00:15:36.000
And then if
you're feeling good here

00:15:36.000 --> 00:15:37.166
you can curl
the back toes under,

00:15:37.166 --> 00:15:39.291
keep them curled to
get that extra arch stretch

00:15:39.291 --> 00:15:41.000
or root down, I like to do this,

00:15:41.000 --> 00:15:42.708
root down through the back foot

00:15:42.708 --> 00:15:45.333
so I really that
power lifting up.

00:15:45.333 --> 00:15:47.000
Again that lift
that we were playing with

00:15:47.000 --> 00:15:49.291
in the beginning
of this practice.

00:15:49.291 --> 00:15:50.959
And once you feel
like you have support

00:15:50.959 --> 00:15:52.458
and you have the
lift you're gonna inhale.

00:15:52.458 --> 00:15:54.375
Reach the fingertips up high

00:15:54.375 --> 00:15:58.000
and then exhale,
big W here, lift your chest.

00:15:58.000 --> 00:16:01.041
Inhale, reach up, strong legs.

00:16:01.041 --> 00:16:04.500
Exhale, slowly
bring the elbows in.

00:16:04.500 --> 00:16:07.250
One more time, inhale, reach up.

00:16:07.250 --> 00:16:09.667
And exhale,
bring it in, beautiful.

00:16:09.667 --> 00:16:12.000
Now inhale, reach up,
palms come together

00:16:12.000 --> 00:16:13.208
and we're gonna
take it into a twist

00:16:13.208 --> 00:16:15.208
so bring the left elbow
all the way up and over.

00:16:15.208 --> 00:16:17.792
Feel that big stretch
through the left side body.

00:16:17.792 --> 00:16:19.500
Then we'll come into a twist

00:16:19.500 --> 00:16:21.667
and depending on your energy
level you might stay here

00:16:21.667 --> 00:16:23.291
or you might curl the toes under

00:16:23.291 --> 00:16:25.500
and lift the back knee.

00:16:25.500 --> 00:16:28.250
Now maintain that lift so
we're not dumping our weight

00:16:28.250 --> 00:16:31.125
into the body,
into the foundation

00:16:31.125 --> 00:16:35.000
but we're grounding,
we're rooting up from that

00:16:35.000 --> 00:16:37.250
which is touching the earth
and really finding this lift

00:16:37.250 --> 00:16:39.000
and it does
require strength building

00:16:39.000 --> 00:16:41.458
but that's why we're here.

00:16:41.458 --> 00:16:45.000
Inhale, exhale,
bring it all the way back.

00:16:46.166 --> 00:16:49.417
Inhale the look forward,
drive your heart center forward.

00:16:49.417 --> 00:16:52.375
Exhale the plant
the palms, step it back.

00:16:52.375 --> 00:16:55.000
Inhale in, exhale,
belly all the way down.

00:16:55.000 --> 00:16:58.125
You can also do
Chaturanga to Up Dog here,

00:16:58.125 --> 00:16:59.375
but I'm practicing
with Cobra today

00:16:59.375 --> 00:17:02.125
so bring the
hands firmly planted,

00:17:02.125 --> 00:17:05.750
tug 'em back
and inhale, rise up.

00:17:05.750 --> 00:17:07.916
Exhale to release.

00:17:07.916 --> 00:17:09.416
Curl the toes under.

00:17:09.416 --> 00:17:13.834
Lift to all fours and then
back up to your Downward Dog.

00:17:15.000 --> 00:17:17.208
Inhale, lift the left
leg up high nice and easy.

00:17:17.208 --> 00:17:19.040
Press into both palms evenly.

00:17:19.040 --> 00:17:21.000
Exhale, step it up.

00:17:21.000 --> 00:17:21.875
Lower the back knee.

00:17:21.875 --> 00:17:24.000
Now if you're, again if
you're new to the practice

00:17:24.000 --> 00:17:26.040
you can stay nice and
low here going, "Oh my gosh,

00:17:26.040 --> 00:17:30.166
"I'm so glad I made it
this far through the video."

00:17:30.166 --> 00:17:33.083
If you've been
with me for a while,

00:17:34.083 --> 00:17:35.875
with the community practicing

00:17:35.875 --> 00:17:38.000
or you're feeling
pretty good here

00:17:38.000 --> 00:17:40.708
you'll just go to the next
bus stop but they're all good.

00:17:40.708 --> 00:17:44.208
So there's all different
levels and they're all good.

00:17:44.208 --> 00:17:47.667
Any time spent on
your mat is so good.

00:17:49.125 --> 00:17:52.917
⍠So good, so good,
so good, so good

00:17:52.917 --> 00:17:57.458
If you can name that song
down below you're my hero.

00:17:57.458 --> 00:17:58.917
I'll sing it again so you know

00:17:58.917 --> 00:18:03.208
⍠So good, so good,
so good, so good

00:18:03.208 --> 00:18:05.834
Bring the palms together,
lift the chest.

00:18:05.834 --> 00:18:08.542
So find that root in the back
foot if you haven't already

00:18:08.542 --> 00:18:10.291
while I was singing.

00:18:10.291 --> 00:18:12.500
Moving with your breath, so
really be true to your breath,

00:18:12.500 --> 00:18:14.834
inhale, reach up nice and slow

00:18:14.834 --> 00:18:16.917
and then on your
exhale squeeze everything in,

00:18:16.917 --> 00:18:20.083
lift up from the
pelvic floor a big W.

00:18:20.083 --> 00:18:23.291
Inhale, reach for the sky.

00:18:23.291 --> 00:18:25.500
Exhale.

00:18:27.125 --> 00:18:28.125
Front knee over front ankle,

00:18:28.125 --> 00:18:31.000
squeeze the left inner
thigh in towards the mid line.

00:18:31.000 --> 00:18:32.333
Inhale, reach up.

00:18:32.333 --> 00:18:35.417
Exhale bring it in.

00:18:35.417 --> 00:18:39.500
Let's just do one more,
inhale and exhale, bring it in.

00:18:39.500 --> 00:18:41.250
Activate the upper back body.

00:18:41.250 --> 00:18:44.667
Sweet, inhale, reach for the
sky, palms come together, Jai.

00:18:44.667 --> 00:18:47.333
And then think up and over,
so big stretch in the right

00:18:47.333 --> 00:18:50.125
psoas, right hip, right
side body should feel good

00:18:50.125 --> 00:18:52.542
as you come into your twist.

00:18:54.000 --> 00:18:56.000
So in time we'll want
to work to get the sternum

00:18:56.000 --> 00:18:58.000
and the thumbs kind of
close to one another,

00:18:58.000 --> 00:19:00.000
just a little goal post.

00:19:01.375 --> 00:19:03.500
So that you're active in twist

00:19:03.500 --> 00:19:05.000
and then again
depending on your energy level

00:19:05.000 --> 00:19:09.041
you might lift
that back leg, inhale.

00:19:09.041 --> 00:19:12.625
And exhale, and inhale.

00:19:13.750 --> 00:19:16.625
And exhale to release,
awesome work.

00:19:16.625 --> 00:19:18.291
Come back to your
nice little lunge.

00:19:18.291 --> 00:19:19.500
Bring the right
knee to the ground.

00:19:19.500 --> 00:19:21.000
Inhale, open the chest

00:19:21.000 --> 00:19:23.583
and then exhale,
plant the palms.

00:19:23.583 --> 00:19:24.500
And step it back.

00:19:24.500 --> 00:19:27.250
So you can take an
optional belly to Cobra here

00:19:27.250 --> 00:19:30.125
or an optional 
Chaturanga to Up Dog.

00:19:30.125 --> 00:19:31.959
We'll meet in Downward Dog.

00:19:31.959 --> 00:19:35.458
You can just go
straight there if you like.

00:19:35.458 --> 00:19:37.875
Inhale in.

00:19:37.875 --> 00:19:39.625
Then exhale release.

00:19:41.625 --> 00:19:45.125
Then slow descend
of the knees down.

00:19:45.125 --> 00:19:47.500
Then you're gonna come
all the way to the belly

00:19:47.500 --> 00:19:49.417
and you're gonna
walk your fingertips

00:19:49.417 --> 00:19:52.583
all the way up in front.

00:19:52.583 --> 00:19:54.834
And then really
zip up the legs here,

00:19:54.834 --> 00:19:56.750
so take your time to
really feel the pubic bone

00:19:56.750 --> 00:19:59.417
pressing into the earth,
zip up the legs.

00:19:59.417 --> 00:20:03.000
Inhaling and then exhale,
lift everything,

00:20:03.000 --> 00:20:06.458
bend the elbows, cactus arms.

00:20:06.458 --> 00:20:10.542
Gaze straight down, squeeze
and lift, squeeze and lift.

00:20:10.542 --> 00:20:14.250
Breathing deep,
lifting the elbows.

00:20:14.250 --> 00:20:18.208
Then take one more breath here.

00:20:18.208 --> 00:20:20.000
And then you're
gonna slide your palms

00:20:20.000 --> 00:20:22.083
as if they were
sliding on a counter top,

00:20:22.083 --> 00:20:23.166
like a marble counter top.

00:20:23.166 --> 00:20:25.166
You're gonna
slowly, really slow,

00:20:25.166 --> 00:20:29.500
slide the hands all the
way back into airplane arms.

00:20:29.500 --> 00:20:32.166
And when you get there
activate the upper back body

00:20:32.166 --> 00:20:35.333
and slowly lift
your heart a little more.

00:20:35.333 --> 00:20:38.375
Drive it forward, heart forward,
gaze a little bit forward

00:20:38.375 --> 00:20:40.542
but nice and long in
the back of the neck.

00:20:40.542 --> 00:20:42.458
Toes and
fingertips reaching back.

00:20:42.458 --> 00:20:45.542
Crown reaching forward,
we're here for one more breath.

00:20:45.542 --> 00:20:48.250
Lift everything a little more.

00:20:48.250 --> 00:20:51.041
And then release,
come onto one ear

00:20:51.041 --> 00:20:53.125
and just rock the
hips a little side to side,

00:20:53.125 --> 00:20:55.000
soften the glutes.

00:20:56.375 --> 00:20:58.125
Take a deep breath
in and then exhale,

00:20:58.125 --> 00:21:02.125
turn onto the other ear
starting to cool it off.

00:21:04.208 --> 00:21:06.792
And then from here
you're gonna lift the head,

00:21:06.792 --> 00:21:08.625
the neck, the shoulders
and you're just

00:21:08.625 --> 00:21:12.542
gonna come to flip
onto your back right here.

00:21:15.083 --> 00:21:17.959
And when you
come onto your back

00:21:17.959 --> 00:21:20.041
pull the heels in,

00:21:20.041 --> 00:21:24.667
knees up towards the sky and
prep yourself for Bridge Pose.

00:21:35.417 --> 00:21:37.166
Pressing into all
four corners of the feet.

00:21:37.166 --> 00:21:40.625
Begin to lift the
hips up high nice and slow.

00:21:40.625 --> 00:21:43.291
Walk the shoulder blades
underneath your heart space,

00:21:43.291 --> 00:21:44.875
squeezing your thighs together

00:21:44.875 --> 00:21:47.375
and press the
palms into the earth.

00:21:47.375 --> 00:21:51.375
And lift the chest to the
chin and the chin to the sky.

00:21:51.375 --> 00:21:54.083
Send your shin bones forward
and really hug the thighbones,

00:21:54.083 --> 00:21:56.959
femur into socket here.

00:21:56.959 --> 00:21:59.166
Deep breath in.

00:21:59.166 --> 00:22:02.542
And long breath out to release.

00:22:02.542 --> 00:22:05.583
Awesome work, hug
both knees into the chest.

00:22:05.583 --> 00:22:07.834
Rock gently side to side.

00:22:11.250 --> 00:22:13.708
Then keep your right knee in,
send your left leg out.

00:22:13.708 --> 00:22:17.333
Inhale, exhale, Supine Twist.

00:22:17.333 --> 00:22:19.208
Bend the right elbow,
breath deep.

00:22:19.208 --> 00:22:21.834
Try to keep your
right shoulder on the earth.

00:22:25.166 --> 00:22:27.125
Then bring it back to center

00:22:27.125 --> 00:22:28.333
and take it on the other side.

00:22:28.333 --> 00:22:31.500
Bring the left knee in,
send the right leg out long.

00:22:34.166 --> 00:22:35.250
Supine Twist.

00:22:35.250 --> 00:22:38.041
Try to keep your left
shoulder on the earth.

00:22:46.834 --> 00:22:48.166
Then bring it back to center,

00:22:48.166 --> 00:22:51.250
hug both knees into
the chest, Happy Baby Pose.

00:22:51.250 --> 00:22:53.417
So grab the
outer edges of the feet

00:22:53.417 --> 00:22:55.208
and then kick the
feet into the hands

00:22:55.208 --> 00:22:57.000
and pull the hands down gently

00:22:57.000 --> 00:23:00.041
so shoulders
really activates down.

00:23:00.041 --> 00:23:03.041
Then lengthen
your tailbone forward.

00:23:03.041 --> 00:23:05.000
Ananda Balasana.

00:23:05.000 --> 00:23:06.917
So blissful baby here.

00:23:06.917 --> 00:23:09.333
So find movement
that feels like that.

00:23:09.333 --> 00:23:11.708
There's freedom
within the form here.

00:23:11.708 --> 00:23:14.041
You can give a little
massage on the back body.

00:23:14.041 --> 00:23:16.166
Balance out the
left and the right side,

00:23:16.166 --> 00:23:18.250
maybe extend the legs long.

00:23:18.250 --> 00:23:21.000
Remember that
it's all connected.

00:23:27.333 --> 00:23:29.917
And for three
more breath cycles,

00:23:29.917 --> 00:23:32.000
find what feels good.

00:23:38.333 --> 00:23:39.417
And then when you're ready

00:23:39.417 --> 00:23:41.750
let everything
spill out nice and long,

00:23:41.750 --> 00:23:45.125
create a big X
shape with your body.

00:23:45.125 --> 00:23:48.000
So the arms can
either go up and out

00:23:48.000 --> 00:23:50.000
or gently at your sides.

00:23:50.000 --> 00:23:53.583
But create a
shape that feels relaxed

00:23:53.583 --> 00:23:57.792
and a place where you can
really surrender and be heavy.

00:24:01.708 --> 00:24:05.000
This part is for the soul,
the mind and the body.

00:24:06.250 --> 00:24:11.250
Allowing the nutrients of your
practice to really settle in.

00:24:16.875 --> 00:24:20.000
Without you
having to do anything.

00:24:25.333 --> 00:24:27.000
Thank you so much
for sharing your time

00:24:27.000 --> 00:24:28.166
and your energy with me

00:24:28.166 --> 00:24:30.083
and all the
other beautiful people

00:24:30.083 --> 00:24:32.500
practicing around the world.

00:24:34.000 --> 00:24:35.000
It's an honor.

00:24:35.000 --> 00:24:36.125
We'll bring the palms together,

00:24:36.125 --> 00:24:38.875
bring them up to the third eye.

00:24:39.792 --> 00:24:42.417
Take a big inhale.

00:24:42.417 --> 00:24:46.458
And exhale to
quietly whisper namaste.

00:24:50.458 --> 00:24:52.959
(light music)