WEBVTT

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- Hey everyone,
welcome to Yoga With Adriene.

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I'm Adriene and
this is Benji and today

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on the Yoga For
Weight Loss series,

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we're connecting
to the entire body

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and promoting a
healthy flow of prana

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or energy that runs
up and down the spine.

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So this is a really
mindful and conscious way

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of getting strong
and lean and tone

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so that you can feel good
because when you feel good,

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you look good.

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Let's get started.

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(upbeat music)

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Alright my darling friends,

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let's begin in a nice
comfortable seat of your choice.

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Get down nice and low

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and as you just
slowly start to arrive here

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for your practice
find what feels good

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in the hands, in the
shoulders, in the neck.

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Trust yourself,
trust the video, trust me,

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your humble guide.

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And close your eyes.

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Just take a quiet
moment here to take stock.

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Notice how you feel.

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The invitation today

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is to really just
move with the breath

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and to consider perhaps

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this idea that the
breath is your spirit.

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Now before you
turn the video off,

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just hang with me and ask,

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what if the
breath was your spirit.

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Could we perhaps
reconnect to that notion.

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And so, just meditate on that,

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think about that
as you slowly gently

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start to deepen the
breath, maybe connect

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to a more audible breath.

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What if your breath
were your spirit after all.

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When you stop breathing,
what happens?

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So when we say move
with your breath today,

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it's not just the vinyasa,
but it really is moving

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from a place of connect,
moving with your spirit.

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The idea is that if
we become more practiced

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and more conscious of
breath as spirit on the mat,

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we'll be able to tap into
that a little bit off the mat

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using the breath
as we move through

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life, but also being conscious
in the way that we speak

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to one another and share.

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So hopefully by now you've
taken a couple deep breaths

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in and out through the
nose or through the mouth.

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You're sitting up nice and tall.

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You're gonna draw
the hands to the heart

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and as you're ready, just gently
bow the head to the hands,

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the head to the heart.

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And feel that great
stretch in the back of the neck

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and again, ask
yourself, what if your breath

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were to be
regarded as your spirit

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because again,
after all, what happens

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when you stop breathing.

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So just play with
that today, if you want,

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you can also just ditch it.

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But an opportunity,
a little invitation

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to move with your breath
as if it were your spirit.

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Would you cut it short,
would you ignore it,

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or would you keep coming on back

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to try to figure out
what it is, who it is,

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how it feels?

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Let your spirit guide the way.

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We'll slowly lift the head.

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We're gonna come to all fours,

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take your time,
tabletop position.

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Wrists underneath the shoulders,

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knees directly
underneath the hip points,

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press away from your
yoga mat and lengthen

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through the crown of the head.

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Inhale, drop the
belly as you're ready.

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Open the chest, Cow Pose.

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And with your breath
exhale, rounding through,

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chin to chest, really
lifting up your heart space.

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Inhale, drop the belly.

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Listen to the sound of your
breath as you open your heart

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and exhale fully chin to chest.

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Front body lifts
up to the back body.

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One more time inhale, Cow Pose.

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Press away from your
yoga mat, create space,

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and exhale rounding through.

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Chin to chest, crown to
the earth, create space.

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Awesome, inhale, come to center,

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bump the hips to the left,

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turn to look past
your right shoulder.

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Inhale, exhale to center,
bump the hips to the right.

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Turn to look past
your left shoulder.

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Inhale, exhale back to center.

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Beautiful, we're gonna
curl the toes under here.

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Keep pressing out of your hands

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so your not collapsing
into your wrists here.

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So you're really
lifting up through the chest.

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Okay, curl your
toes under, inhale in.

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On an exhale lift the
knees and let them hover.

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We're tugging the hands back
and we're tugging the toes

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forward to light a
little fire, a little agni

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in the belly.

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Tuck the chin slightly, gaze
down, neck is nice and long.

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We're here for five, four,

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count faster Adriene,
three, two, and one.

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Lift the hips up and back, 
Downward Facing Dog.

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Now find a little
movement here that feels good.

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You can peddle it
out through the legs.

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Listen to the
sound of your breath.

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Nice and loose in the
head, the neck, rather.

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And then you're
gonna take the soft,

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slow, conscious
movement all the way

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up to the top, baby
steps, walking through

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to a Forward Fold.

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When you get there,
bend the knees generously

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and continue to listen
to the sound of your breath,

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your spirit.

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The goal of today's
practice is to really

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get a healthy flow of
energy or prana moving

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throughout the body.

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So it's more
than a stretch here.

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Blood is flowing to the head.

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And with each and every breath,
we're bringing fresh oxygen.

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And then when you're ready,

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we'll begin to slowly roll it up

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and press into your feet so much

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that that's what sends you
rolling up through the spine.

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So energetically
you're feeling your feet,

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just really press
away from the ground

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and there's a little
resistance just yielding

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as your rise up strong.

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Lots of awareness now
from the soles of the feet,

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up through the head.

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And you can just
take a couple moments here

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to find what
feels good in the neck,

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be mindful, maybe the shoulders.

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Just take a
couple moments to be you,

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scratch your face,
fix your pants,

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whatever you need.

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And then I'll meet you, the
hands together at the heart,

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Anjali mudra.

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And right away, we've been
practicing this a lot lately

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on the channel, but
just decide what feels good,

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really active arms
today or soft arms.

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And there's just
a thoughtfulness,

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you make a choice,
you really commit.

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And each time you
come up after your flow

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you can reconnect
and mix and match.

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But, just making sure you're
not going into that autopilot.

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Then reconnect with your breath.

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We'll take an inhale in

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and this time as you exhale SH
sound out through the mouth.

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Give it a try.

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Empty, empty,
empty everything out.

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So much so that your next inhale
is just naturally buoyant.

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Inhale and exhale, sigh it out.

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We'll do that
little cycle again,

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big inhale in through the nose.

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Exhale SH sound empty it out.

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(shhhing sound)

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Empty, empty, empty,
empty, empty, empty, empty,

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everything out empty.

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So much so that your next inhale
is just naturally buoyant,

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almost a passive inhale.

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And then sigh it out. (sighs)

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Awesome, on your next
inhale, reach for the sky.

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Spread your fingertips, really
feel your feet on the earth,

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big stretch here and
then exhale rain it down,

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Forward Fold.

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With the breath,
inhale, halfway lift.

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Find length.

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Just take a couple
moments here to check

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in with the shape today.

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So extension through the crown,

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really reaching the
tailbone towards the back edge.

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You wanna create a nice long
line from the crown to the tail

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so we're not collapsing,
but lifting the front body

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up to meet the back body.

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Think of a figure
seven and then break free

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of that shape and just find
little soft movement here.

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You'll take one more breath,

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maybe find more
length in the neck

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and then use an exhale to fold.

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Inhale, reach for
the sky, big breath.

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And exhale, hands
to heart, namaste.

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Soft knees,
inhale, reach for the sky.

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Exhale, forward
fold, all the way down,

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soft bend in the knees.

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Big inhale lifts you up halfway.

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Find that length in the
neck and then exhale, fold.

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Beautiful, inhale
reach for the sky.

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Big stretch, really
maximize the stretch,

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stretch, stretch,
stretch, and then exhale

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hands to heart.

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Without looking
keep the chin lifted,

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you're gonna
bring the feet together.

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So, place you eyes on
the soles of your feet.

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Wacky, and then
here we go, inhale,

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reach for the sky,
feet are together.

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Exhale, Forward Fold, bend the
knees as much as you need.

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Inhale with the
breath halfway lift

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exhale with the
breath Forward Fold.

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Bend the knees,
fingertips come to the mat.

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You're gonna step
the right toes back

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and lower the right
knee onto the earth.

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Walk it back if
you need a little more

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then everyone
loop the shoulders,

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become light on the fingertips,
and inhale look forward.

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Exhale, peel the left toes up,

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pull back through the
left hip, crease half splits

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or Ardha Hanuman and
you can walk your fingertips

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right underneath
your shoulders here

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or to intensify the
stretch you'll walk it

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inline with your left heel.

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Walk them in line
with your left heel.

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Inhale to look
forward and then exhale

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draw the chin towards the
chest, nose towards the navel.

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Rolling through your left foot,

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inhale come
forward, then exhale,

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we're gonna plant the
palms, lift the back leg

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and step it back to plank pose.

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Inhale, press away
from your yoga mat,

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peddle it out if you need to.

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Find what feels good.

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Remember that
length in the neck and then

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on a big exhale
send it up and back

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Downward Facing Dog.

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Deep breath in.

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Long breath out.

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Baby steps to the top again
rolling through the whole foot

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stretching through the
achilles, meet your back

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at the Forward Fold,
feet together, really together.

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Big inhale lifts you
up halfway, your version.

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Exhale to soften and fold.

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Beautiful, this time
step the left toes back.

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Nice and slow
mindful movement here.

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Lower the left knee.

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Loop the shoulders, inhale,
grow light on the fingertips,

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open your chest.

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So you're finding
a little activation

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through the upper back
body here so you can open

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up through the collarbones,
the chest, the pecs,

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your heart.

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Then take one
more big inhale here

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and exhale soften, slowly
draw your chin to your chest.

00:12:59.291 --> 00:13:01.834
Flex your right
toes toward your face.

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Pull back through
the right hip crease,

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Ardha Hanuman, half split.

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And inhale look forward, open.

00:13:11.375 --> 00:13:16.041
Exhale, chin to chest,
soften inward.

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Rolling through your right foot,

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inhale come back to
that nice low lunge.

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Open the heart,
the chest forward.

00:13:26.458 --> 00:13:29.834
Deep breath in and
then exhale plant the palms,

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lift the back knee,
step the right toes back.

00:13:32.583 --> 00:13:36.125
And this time
we're gonna come to plank

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nice and strong and
then when you feel like

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you have your foundation,
you're gonna turn onto

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the right edge, excuse me, yeah

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the edge of your right foot

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And slowly bend the elbows and
just dip the right hips down,

00:13:48.542 --> 00:13:51.875
feeling that side body stretch,
inhale come back to center,

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nice and slow and mindful,
come to the outer edge

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of the left foot.

00:13:55.417 --> 00:14:00.291
And we're gonna bend the
elbows, dip the left hips down.

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And you'll come back to center.

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Right hips down

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and one more time left side.

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Just starting to warm up the
muscles of the upper body,

00:14:13.041 --> 00:14:16.708
the core, left
hips down, stretch.

00:14:16.708 --> 00:14:19.458
Back to center, inhale plank.

00:14:19.458 --> 00:14:21.417
Exhale, Downward Facing Dog.

00:14:21.417 --> 00:14:25.333
You rock, beautiful,
take a nice deep breath in here.

00:14:25.333 --> 00:14:29.333
And then use your
exhale to really empty it out.

00:14:30.542 --> 00:14:32.834
Gorgeous, inhale look forward,

00:14:32.834 --> 00:14:36.625
repeat the baby steps from
before or you can hop to the top

00:14:36.625 --> 00:14:41.166
or just ragdoll all the way up
Forward Fold, feet together.

00:14:41.166 --> 00:14:45.208
Big inhale lifts you
up half way, find length.

00:14:45.208 --> 00:14:47.875
Exhale to fold.

00:14:47.875 --> 00:14:50.208
Inhale, root to rise here,
reach for the sky

00:14:50.208 --> 00:14:52.625
spread your fingertips,
heard over heart,

00:14:52.625 --> 00:14:57.041
heart over pelvis and
exhale hands together.

00:14:57.041 --> 00:15:00.542
Anjali Mudra at the
heart, deep breath in.

00:15:01.542 --> 00:15:04.708
Long breath out,
relax your shoulders.

00:15:05.917 --> 00:15:08.625
Great, inhale,
reach for the sky.

00:15:09.708 --> 00:15:12.375
Exhale, all the way down you go.

00:15:13.875 --> 00:15:15.542
Listen to your
breath, your spirit.

00:15:15.542 --> 00:15:17.375
Inhale, half way lift.

00:15:18.959 --> 00:15:20.417
Exhale, fold.

00:15:22.959 --> 00:15:26.083
Inhale step the right toes back.

00:15:26.083 --> 00:15:28.834
Exhale lower the right knee.

00:15:28.834 --> 00:15:32.375
Keep breathing here as you
become light on the fingertips.

00:15:32.375 --> 00:15:34.792
Then when you're
ready, half splits.

00:15:34.792 --> 00:15:36.959
Left hip crease
pulls you back, left toes

00:15:36.959 --> 00:15:40.542
towards the face,
inhale to look forward,

00:15:40.542 --> 00:15:43.708
exhale to soften inward.

00:15:43.708 --> 00:15:45.875
Roll through that left foot.

00:15:45.875 --> 00:15:47.959
This time lift the
back knee, nice low lunge.

00:15:47.959 --> 00:15:49.875
Inhale, open the chest.

00:15:50.959 --> 00:15:52.875
And now exhale, plant the palms.

00:15:52.875 --> 00:15:54.750
Step it back, Plank Pose.

00:15:54.750 --> 00:15:57.125
Inhale rock forward on the toes.

00:15:57.125 --> 00:15:58.500
Lift your heart space really up

00:15:58.500 --> 00:15:59.375
between your shoulders blades.

00:15:59.375 --> 00:16:01.708
We're not collapsed in
the other upper back body.

00:16:01.708 --> 00:16:03.708
You're gonna slowly look
forward and bend the elbows

00:16:03.708 --> 00:16:07.500
and lower all the
way down to the belly.

00:16:07.500 --> 00:16:09.125
Press in to the
tops of the feet,

00:16:09.125 --> 00:16:11.375
keep the elbows
sucking into the side body

00:16:11.375 --> 00:16:13.417
tuck your chin into
your chest and slowly roll up

00:16:13.417 --> 00:16:15.792
Baby Cobra, inhale.

00:16:15.792 --> 00:16:18.917
Exhale, release, two
more times like that.

00:16:18.917 --> 00:16:21.166
Think of it as one
continuous movement.

00:16:21.166 --> 00:16:23.417
We inhale rise up,
it never really stops,

00:16:23.417 --> 00:16:26.917
it just crests like
a wave and falls down.

00:16:26.917 --> 00:16:31.708
And one more time with your
breath, keep it going, inhale.

00:16:31.708 --> 00:16:33.041
And exhale.

00:16:34.917 --> 00:16:36.750
Great, curl the tones
under, lift the kneecaps,

00:16:36.750 --> 00:16:38.041
tone the quads.

00:16:38.041 --> 00:16:41.333
Inhale, press up
into your power Plank Pose

00:16:41.333 --> 00:16:44.750
and then exhale
Downward Facing Dog, nice work,

00:16:44.750 --> 00:16:48.500
Deep breath in, long breath out.

00:16:50.667 --> 00:16:52.500
Make your way to the top.

00:16:52.500 --> 00:16:55.792
Ragdoll, maybe a hop,
maybe the baby steps,

00:16:55.792 --> 00:16:57.583
feet together, really together.

00:16:57.583 --> 00:17:02.542
Inhale, halfway lift,
exhale fold.

00:17:04.083 --> 00:17:05.959
Bend the knees,
fingertips come to the mat.

00:17:05.959 --> 00:17:10.040
Step the left toes back,
lower the left knee,

00:17:10.040 --> 00:17:12.541
loop the shoulders inhale,
open the chest,

00:17:12.541 --> 00:17:14.416
get nice and light
on the fingertips here,

00:17:14.416 --> 00:17:15.500
best you can.

00:17:16.875 --> 00:17:19.375
And then when you're ready
pull that right hip crease back

00:17:19.375 --> 00:17:22.625
flex your right
toes towards your face.

00:17:23.708 --> 00:17:28.500
Inhale to look forward,
exhale to soften inward.

00:17:30.792 --> 00:17:32.417
Rolling through that right foot,

00:17:32.417 --> 00:17:34.834
lift the back knee up,
inhale, open the chest,

00:17:34.834 --> 00:17:37.750
let your fingertips go light.

00:17:37.750 --> 00:17:40.625
Nice low lunge, strong back leg

00:17:40.625 --> 00:17:42.750
and then when you're
ready plant the palms,

00:17:42.750 --> 00:17:45.542
step it back, belly
to cobra or chaturanga

00:17:45.542 --> 00:17:46.542
to up dog.

00:17:46.542 --> 00:17:48.834
So you'll move nice and slow
and make sure you're breathing

00:17:48.834 --> 00:17:50.125
the whole time.

00:17:50.125 --> 00:17:54.458
Keep the elbows,
sucking into the side body.

00:17:54.458 --> 00:17:58.083
Sugging and open
your heart on an inhale,

00:17:58.083 --> 00:18:01.625
cobra or up dog
and then use an exhale

00:18:01.625 --> 00:18:04.000
to make your way to down dog.

00:18:06.500 --> 00:18:11.041
Deep breath in,
exhale let it go.

00:18:11.041 --> 00:18:14.083
Make your way to
the top, take your time.

00:18:14.083 --> 00:18:16.792
Feet together, really together.

00:18:16.792 --> 00:18:20.750
Inhale lifts you up
half way, find length.

00:18:20.750 --> 00:18:22.000
Exhale to fold.

00:18:23.959 --> 00:18:26.959
Inhale, reach to the sky, 
stretch,

00:18:26.959 --> 00:18:29.000
energy in the fingertips,

00:18:29.000 --> 00:18:31.333
and exhale hands to heart.

00:18:33.125 --> 00:18:35.041
Beautiful, soft
bend in the knees here,

00:18:35.041 --> 00:18:37.875
inhale reach for the sky.

00:18:37.875 --> 00:18:39.542
Big beach ball up
and over head here.

00:18:39.542 --> 00:18:42.792
Stay connected to your
abdominals as you slowly

00:18:42.792 --> 00:18:45.250
take that big beach
ball over towards the right.

00:18:45.250 --> 00:18:49.250
Bump the hips to the
left, inhale to center

00:18:49.250 --> 00:18:52.625
and exhale take the
ball over to the left.

00:18:52.625 --> 00:18:54.708
Bump the hips to the right.

00:18:54.708 --> 00:18:58.625
Beautiful, inhale to
center and then exhale

00:18:58.625 --> 00:19:01.667
Forward Fold, all the way down.

00:19:01.667 --> 00:19:05.375
Inhale half way lift,
exhale to fold.

00:19:07.041 --> 00:19:09.542
This time bend both knees,
plant the palms

00:19:09.542 --> 00:19:13.750
and step both feet
back straight to Plank.

00:19:13.750 --> 00:19:16.375
Here we go, coming onto the
outer edge of the right foot

00:19:16.375 --> 00:19:18.708
bend the elbows,
lengthen neck here.

00:19:18.708 --> 00:19:20.834
So remember you're
yoga practice union

00:19:20.834 --> 00:19:23.500
of the whole body
is one, mind and body.

00:19:23.500 --> 00:19:26.875
So we're not moving
disjointed parts here,

00:19:26.875 --> 00:19:28.166
but one moving part.

00:19:28.166 --> 00:19:30.959
So stay mindful,
dipping the right hips down

00:19:30.959 --> 00:19:32.125
and then going
to the other side,

00:19:32.125 --> 00:19:34.542
dipping the left hips down.

00:19:34.542 --> 00:19:37.125
So keep awareness in
the neck and mindfulness

00:19:37.125 --> 00:19:38.708
in the shoulders.

00:19:38.708 --> 00:19:41.333
One more time on
each side, you got this.

00:19:41.333 --> 00:19:44.625
Building that upper body
strength, that core strength

00:19:44.625 --> 00:19:47.208
while stretching the side body.

00:19:49.291 --> 00:19:52.000
Beautiful, then take a
vinyasa here if you like.

00:19:52.000 --> 00:19:56.542
It can be belly to
Cobra or chaturanga to up dog.

00:19:56.542 --> 00:19:59.750
And we'll meet in
Downward Facing Dog.

00:19:59.750 --> 00:20:04.834
Hips up high, take a deep
breath in and empty it out.

00:20:06.959 --> 00:20:10.583
When you get there,
take a deep breath in

00:20:10.583 --> 00:20:12.583
and really empty it out.

00:20:13.875 --> 00:20:16.041
Beautiful, walk
the toys together

00:20:16.041 --> 00:20:18.417
and inhale,
lift the right leg up high,

00:20:18.417 --> 00:20:22.208
exhale knee to nose,
think Cat Pose rounding through.

00:20:22.208 --> 00:20:25.458
Inhale lift it up,
exhale knee to nose.

00:20:26.875 --> 00:20:28.959
One more time inhale lift it up

00:20:28.959 --> 00:20:31.333
Three-legged Dog
and exhale knee to nose.

00:20:31.333 --> 00:20:33.959
This time step it all
the way up and through.

00:20:33.959 --> 00:20:37.500
Lower the back knee,
inhale, Crescent Lunge,

00:20:37.500 --> 00:20:41.041
reach the fingertips forward, 
up and back.

00:20:41.041 --> 00:20:43.375
And exhale all the way down.

00:20:44.583 --> 00:20:48.041
Half splits, Ardha Hanuman,
pull the right hip crease back.

00:20:48.041 --> 00:20:51.041
Flex your right
toes toward your face.

00:20:51.041 --> 00:20:53.333
Inhale to look forward.

00:20:53.333 --> 00:20:55.333
Exhale to soften inward.

00:20:56.959 --> 00:21:00.708
Then from here, you're
gonna curl the left toes under

00:21:00.708 --> 00:21:03.542
you're gonna roll
through that front foot.

00:21:03.542 --> 00:21:06.375
Then we're gonna
pivot on the back foot

00:21:06.375 --> 00:21:09.417
and we're gonna
open up Warrior Two.

00:21:09.417 --> 00:21:10.917
Take your time.

00:21:12.458 --> 00:21:16.041
Nice wide stance,
get down nice and low.

00:21:16.041 --> 00:21:17.041
Warrior Two.

00:21:20.000 --> 00:21:23.417
Deep breath in, use
your exhale to really align

00:21:23.417 --> 00:21:25.083
head over heart,
heart over pelvis.

00:21:25.083 --> 00:21:26.333
You might be
reaching a little bit forward,

00:21:26.333 --> 00:21:28.458
see if you can
use your inner mirror

00:21:28.458 --> 00:21:32.542
to draw this straight
line up and down the spine.

00:21:34.500 --> 00:21:36.250
Great then inhale.

00:21:36.250 --> 00:21:38.208
We're gonna send the
right fingertips forward

00:21:38.208 --> 00:21:40.542
up and back, Peaceful Warrior.

00:21:41.583 --> 00:21:44.375
And then exhale to
Extended Side Angle.

00:21:44.375 --> 00:21:47.166
Right elbow on the
top of the right thigh.

00:21:47.166 --> 00:21:48.917
And you're gonna move
back and forth from there

00:21:48.917 --> 00:21:50.375
a couple times on your own.

00:21:50.375 --> 00:21:54.708
See if you can really
sync up with your breath.

00:21:54.708 --> 00:21:58.333
The lower body stays strong,

00:21:58.333 --> 00:22:00.500
stable, sthira.

00:22:00.500 --> 00:22:02.500
So front knee stays bent.

00:22:08.291 --> 00:22:10.959
And then the next
time you're in reverse,

00:22:10.959 --> 00:22:14.667
straiten the
front leg, find length

00:22:14.667 --> 00:22:17.083
and then exhale, we're gonna
come into a Triangle Pose.

00:22:17.083 --> 00:22:20.333
So bump the hips back, reach
the right fingertips forward

00:22:20.333 --> 00:22:24.750
and slowly, right
fingertips are gonna come to

00:22:24.750 --> 00:22:28.083
the right calf
area, I just spit.

00:22:28.083 --> 00:22:30.792
And then I'm gonna
open up through my chest

00:22:30.792 --> 00:22:32.375
and the left
fingertips to the sky

00:22:32.375 --> 00:22:34.250
and I'm really
connecting to my core here,

00:22:34.250 --> 00:22:38.875
super strong, the crown of
the head lengthening forward.

00:22:38.875 --> 00:22:40.583
Take one more breath.

00:22:40.583 --> 00:22:44.125
Then exhale, left hand's
gonna come all the way down.

00:22:44.125 --> 00:22:47.083
We're gonna bend that front
knee, pivot on the back foot

00:22:47.083 --> 00:22:49.125
and you come back
to your nice low lunge.

00:22:49.125 --> 00:22:52.792
Inhale in, smile,
exhale plant the palms

00:22:52.792 --> 00:22:54.083
step it back to plank.

00:22:54.083 --> 00:22:57.875
You can go straight to down
dog or take a little vinyasa.

00:22:57.875 --> 00:23:01.208
So we use the vinyasa
to sink up with the breath,

00:23:01.208 --> 00:23:04.291
your spirit, to
create a little heat.

00:23:04.291 --> 00:23:08.542
So your vinyasa can always
just be straight to down dog.

00:23:08.542 --> 00:23:12.625
Connecting with your
breath, creating a little heat.

00:23:12.625 --> 00:23:14.375
In your down dog
take a deep breath in

00:23:14.375 --> 00:23:17.166
and exhale out
through the mouth.

00:23:18.375 --> 00:23:20.875
Walk the feet together,
anchor through the right heel

00:23:20.875 --> 00:23:23.750
and inhale, lift
the leg up high now,

00:23:23.750 --> 00:23:26.750
exhale knee to nose,
naval draws up.

00:23:28.166 --> 00:23:30.917
Inhale, Three-legged Dog,
claw into the fingertips.

00:23:30.917 --> 00:23:34.458
Come out of the wrists
and then exhale knee to nose.

00:23:34.458 --> 00:23:36.458
Cat Pose.

00:23:36.458 --> 00:23:39.667
One more time,
inhale, build strength

00:23:39.667 --> 00:23:41.750
and exhale, knee to nose.

00:23:42.667 --> 00:23:45.333
Step it all the way
up and in, great work.

00:23:45.333 --> 00:23:48.000
And lower the right knee,
Crescent Lunge.

00:23:48.000 --> 00:23:50.125
Sweep the fingertips
forward, up and back.

00:23:50.125 --> 00:23:52.417
So lift up from the
pelvic floor a little.

00:23:52.417 --> 00:23:54.667
Connect to your core.

00:23:54.667 --> 00:23:57.917
Big beach ball up
and over head, inhale.

00:23:57.917 --> 00:24:00.208
And exhale to rain it down.

00:24:02.000 --> 00:24:06.250
Pull the left hip crease back,
half splits, Ardha Hanuman.

00:24:06.250 --> 00:24:08.792
Inhale, open the chest,
find length,

00:24:08.792 --> 00:24:12.875
maybe look forward and
then exhale soften inward.

00:24:15.125 --> 00:24:18.792
So belly is engaged here,
navel's drawing in and up.

00:24:18.792 --> 00:24:21.542
Now curl the right
toes under, nice and slow.

00:24:21.542 --> 00:24:24.375
We're gonna roll
through that front foot

00:24:24.375 --> 00:24:26.000
back toes are curled
under, I'm gonna pivot

00:24:26.000 --> 00:24:27.291
on the back foot.

00:24:27.291 --> 00:24:29.250
I'm gonna find
nice strong footing

00:24:29.250 --> 00:24:33.417
and then when I'm ready open
up Warrior Two nice and slow.

00:24:35.417 --> 00:24:39.542
Nice strong lower body, soft
and easy on the upper body.

00:24:41.667 --> 00:24:43.500
So take a couple
moments to get organized,

00:24:43.500 --> 00:24:46.041
lengthen tailbone down,
align head over heart,

00:24:46.041 --> 00:24:47.333
heart over pelvis.

00:24:47.333 --> 00:24:51.166
So we're moving the energy that
runs up and down the spine,

00:24:51.166 --> 00:24:55.333
the Shoshana, center channel.

00:24:55.333 --> 00:24:57.500
And then when you're ready
we'll flip the left palm over,

00:24:57.500 --> 00:24:59.417
keep that front
knee bent best you can.

00:24:59.417 --> 00:25:03.667
Nice and low we're gonna draw
a big rainbow up and over.

00:25:03.667 --> 00:25:06.500
Inhale in, exhale, stay
connected to your middle,

00:25:06.500 --> 00:25:09.041
your core, Extended Side Angle

00:25:09.041 --> 00:25:11.959
and you're just gonna do a
couple of these on your own,

00:25:11.959 --> 00:25:13.667
moving with your breath.

00:25:13.667 --> 00:25:16.000
Back and forth, again
front knee stays bent,

00:25:16.000 --> 00:25:18.417
lower body strong and stable.

00:25:22.708 --> 00:25:26.166
And really moving
from your center here.

00:25:32.125 --> 00:25:35.750
And the next time
you're in reverse,

00:25:35.750 --> 00:25:38.041
go ahead and straighten
through that front leg,

00:25:38.041 --> 00:25:41.834
feel this stretch, then Cobra
or upward dog here, reach

00:25:41.834 --> 00:25:43.417
and then we're
gonna bump the hips back,

00:25:43.417 --> 00:25:45.583
reach the
left fingertips forward

00:25:45.583 --> 00:25:47.166
and find our Triangle Pose

00:25:47.166 --> 00:25:48.917
on the other side.

00:25:48.917 --> 00:25:51.125
So you just
cultivated all this great energy

00:25:51.125 --> 00:25:54.125
in the center of the
body, maintain that here.

00:25:54.125 --> 00:25:55.625
Don't drop it for the pose,

00:25:55.625 --> 00:25:58.625
but maybe stay lifted,
maybe even just work here

00:25:58.625 --> 00:26:00.333
with one hand
right on your center

00:26:00.333 --> 00:26:02.041
to remind you to
collect that energy

00:26:02.041 --> 00:26:04.917
inward and
upward, Udiana Bunda.

00:26:06.041 --> 00:26:09.375
Shoulder blades wrap
around, maybe we take the right

00:26:09.375 --> 00:26:12.875
fingertips up,
lengthen through the crown.

00:26:13.959 --> 00:26:16.708
Breath deep here, make sure
you're not holding your breath,

00:26:16.708 --> 00:26:19.458
why would you
hold your spirit back,

00:26:19.458 --> 00:26:23.792
let your spirit flow
naturally, support you

00:26:23.792 --> 00:26:27.375
in challenging times,
in loving times.

00:26:27.375 --> 00:26:31.667
Inhale in, exhale right
fingertips are gonna come down.

00:26:31.667 --> 00:26:34.000
Nice and slow we
bend that front knee,

00:26:34.000 --> 00:26:36.166
we pivot on the back foot.

00:26:37.875 --> 00:26:41.917
And nice low lunge here,
inhale open the chest, smile.

00:26:41.917 --> 00:26:44.917
Exhale, plant the
palms, step it back.

00:26:44.917 --> 00:26:49.208
Belly to cobra or
chaturanga to Upward Facing Dog.

00:26:49.208 --> 00:26:53.041
I'll meet you in
down dog, hips up high,

00:26:53.041 --> 00:26:56.208
heart back towards the toes.

00:26:58.333 --> 00:27:01.125
Inhale, lift up
from the hip creases.

00:27:01.125 --> 00:27:02.458
Lift, lift, lift

00:27:03.500 --> 00:27:06.166
and exhale empty everything out.

00:27:08.166 --> 00:27:11.250
Good, inhale in
again, bend the knees

00:27:11.250 --> 00:27:13.792
and exhale slow
descend of the knees

00:27:13.792 --> 00:27:16.250
with control all the way down.

00:27:17.750 --> 00:27:20.250
Walk the knees together.

00:27:20.250 --> 00:27:22.208
Come on to the tops of the feet.

00:27:22.208 --> 00:27:24.166
You're gonna send your
fingertips all the way back

00:27:24.166 --> 00:27:26.750
for Balasana, Child's Pose.

00:27:26.750 --> 00:27:29.625
Or if this posture
is not cozy for you,

00:27:29.625 --> 00:27:30.792
you can just
sit up nice and tall

00:27:30.792 --> 00:27:34.125
in a little
comfortable seat of your choice.

00:27:34.125 --> 00:27:36.583
And wherever you
land, close your eyes

00:27:36.583 --> 00:27:39.583
and reconnect to the
sound of your breath.

00:27:41.750 --> 00:27:46.125
See if you can just
sit, be present in this role

00:27:46.125 --> 00:27:49.500
of the observer just
noticing whatever it is

00:27:49.500 --> 00:27:51.875
that you're feeling.

00:27:53.458 --> 00:27:56.291
And that's not
just physically so,

00:27:56.291 --> 00:27:59.750
I love yoga practice 'cause
it's a little opportunity to

00:27:59.750 --> 00:28:02.417
let your emotional intelligence,

00:28:05.625 --> 00:28:08.792
your body intelligence,

00:28:10.625 --> 00:28:12.166
have like a head
seat at the table.

00:28:12.166 --> 00:28:16.333
So you give your thinking mind
a break and you just observe.

00:28:25.625 --> 00:28:27.083
And on your next inhale

00:28:27.083 --> 00:28:30.834
take the deepest
breath you've taken all day.

00:28:32.375 --> 00:28:35.708
And use the exhale
to slowly transition,

00:28:35.708 --> 00:28:36.750
you'll open the eyes.

00:28:36.750 --> 00:28:40.834
We're just gonna shift
nice and slow to the back.

00:28:44.041 --> 00:28:48.208
Like you love yourself,
all the way down, oh yeah.

00:28:49.250 --> 00:28:51.792
So, even in the transitions,
we get to practice

00:28:51.792 --> 00:28:54.959
focusing on quality of movement.

00:28:54.959 --> 00:28:56.333
Do that more on the mat,

00:28:56.333 --> 00:28:58.583
you're gonna do
that more off the mat.

00:28:58.583 --> 00:29:03.083
Alright, we're gonna come to
the back with the knees up

00:29:03.083 --> 00:29:05.708
and the feet on the ground.

00:29:05.708 --> 00:29:07.041
And then
interlace the fingertips,

00:29:07.041 --> 00:29:10.542
bring them behind the
head, elbows nice and wide.

00:29:10.542 --> 00:29:12.792
And create a little
hammock for the neck here,

00:29:12.792 --> 00:29:15.250
so tuck the chin into the
chest and pull the hands back

00:29:15.250 --> 00:29:18.667
just a bit so you're
tucking the chin to the chest.

00:29:18.667 --> 00:29:20.000
If you're a little
tight in the shoulders,

00:29:20.000 --> 00:29:20.917
this should feel good.

00:29:20.917 --> 00:29:25.041
Really anchor the
elbows down to the earth.

00:29:25.041 --> 00:29:27.583
And then send your gaze straight
up towards your third eye,

00:29:27.583 --> 00:29:30.917
but more practically
think up towards the ceiling

00:29:30.917 --> 00:29:34.959
and then two feet back.

00:29:34.959 --> 00:29:35.917
So we found the
length of the neck,

00:29:35.917 --> 00:29:38.291
but then we're
taking our focus up and back

00:29:38.291 --> 00:29:41.083
and you're gonna maintain that
as you scoop the tailbone up,

00:29:41.083 --> 00:29:43.375
anchor the navel
down so your center

00:29:43.375 --> 00:29:45.834
really driving down
to the core of the earth,

00:29:45.834 --> 00:29:49.500
here engaging, yes the core.

00:29:49.500 --> 00:29:51.959
And then lift your knees
up and try to maintain that

00:29:51.959 --> 00:29:55.583
so that your lower back is
super flush with the yoga mat

00:29:55.583 --> 00:29:57.125
and your gaze is
still up and back

00:29:57.125 --> 00:29:59.625
with the neck nice and long.

00:29:59.625 --> 00:30:00.500
I like to extend my thumbs here,

00:30:00.500 --> 00:30:02.542
just as a little added support.

00:30:02.542 --> 00:30:05.667
You're gonna inhale in,
exhale scoop the tailbone up

00:30:05.667 --> 00:30:07.667
and straighten the legs.

00:30:07.667 --> 00:30:09.375
They don't have to
become super straight.

00:30:09.375 --> 00:30:12.166
So just the sensation
of bringing the tailbone up

00:30:12.166 --> 00:30:15.834
and then exhale,
slowly lift the chin,

00:30:15.834 --> 00:30:17.500
the chest, the
shoulders all the way up,

00:30:17.500 --> 00:30:19.583
but keep your gaze up.

00:30:19.583 --> 00:30:22.792
Inhale lower, exhale lift.

00:30:22.792 --> 00:30:25.583
And as you lift,
you're lifting the toes up,

00:30:25.583 --> 00:30:27.625
scooping the tailbone
up and really squeezing

00:30:27.625 --> 00:30:28.917
the abdominal wall.

00:30:28.917 --> 00:30:31.083
Inhale lower, exhale lift,

00:30:32.375 --> 00:30:35.041
inhale lower, exhale lift.

00:30:36.542 --> 00:30:38.125
Keep it going.

00:30:38.834 --> 00:30:43.041
Gaze up and back,
lifting the tail

00:30:43.041 --> 00:30:44.291
and you can use your mind's eye

00:30:44.291 --> 00:30:48.166
to really see that diamond
shape in the abdominal wall

00:30:48.166 --> 00:30:51.750
squeezing as you exhale,
lengthening as you inhale.

00:30:53.917 --> 00:30:55.333
Keep it going.

00:31:00.917 --> 00:31:03.917
Try to keep the elbows wide.

00:31:03.917 --> 00:31:07.333
Hug the low ribs in,
toning the muscles

00:31:07.333 --> 00:31:09.875
of the abdominal wall here,

00:31:09.875 --> 00:31:13.500
strengthening the back body

00:31:13.500 --> 00:31:16.834
so you can be nice
and strong and healthy.

00:31:16.834 --> 00:31:18.583
Up and down through the spine.

00:31:18.583 --> 00:31:20.625
Keep it going, you got this.

00:31:24.417 --> 00:31:26.500
I'll do three more.

00:31:29.834 --> 00:31:31.000
Last one.

00:31:32.959 --> 00:31:35.667
And then release, soles
of the feet come together,

00:31:35.667 --> 00:31:39.417
knees go wide, so now
your arms and your legs

00:31:39.417 --> 00:31:40.917
are mirroring each other

00:31:40.917 --> 00:31:43.625
and you're gonna allow
your lower back to come up now

00:31:43.625 --> 00:31:45.792
so the opposite
should feel really good.

00:31:45.792 --> 00:31:49.667
Snuggle your shoulder blades
underneath your heart space.

00:31:49.667 --> 00:31:52.000
Take a deep breath in.

00:31:52.000 --> 00:31:54.583
Exhale.

00:31:54.583 --> 00:31:56.166
Great, reach the fingertips now,

00:31:56.166 --> 00:31:58.959
so you're gonna release the
fingers and reach them now

00:31:58.959 --> 00:32:01.250
between the legs and
you're gonna open the palms,

00:32:01.250 --> 00:32:04.291
inhale in,
exhale, baby pulses up.

00:32:04.291 --> 00:32:06.083
So if you feel
any tension at all,

00:32:06.083 --> 00:32:10.125
try bringing your toes towards
the front edge of your mat.

00:32:10.125 --> 00:32:12.125
If you're fine
there, stay lifted.

00:32:12.125 --> 00:32:14.625
So now we're going
into the upper abdominals.

00:32:14.625 --> 00:32:17.792
Gonna still keep a little bit

00:32:17.792 --> 00:32:19.166
of length in
the back of the neck

00:32:19.166 --> 00:32:21.792
even though we're not looking
up, we're looking forward.

00:32:21.792 --> 00:32:24.542
So lot's of awareness
in the neck and shoulders.

00:32:24.542 --> 00:32:26.375
We're pulsing
here, you got this.

00:32:26.375 --> 00:32:29.583
Keep breathing, breathe.

00:32:29.583 --> 00:32:32.458
And then check it out, stay
here, keep your heart lifted,

00:32:32.458 --> 00:32:35.208
right knee's gonna
come over to meet the left

00:32:35.208 --> 00:32:37.417
and we pulse here
getting into the obliques,

00:32:37.417 --> 00:32:40.750
you got this, nice
and long in the neck.

00:32:44.166 --> 00:32:46.000
Thumbs up, you got this.

00:32:46.000 --> 00:32:50.125
And now over through center
and to the right, last one.

00:32:51.208 --> 00:32:53.417
Take a mudra
here, rock and roll.

00:32:53.417 --> 00:32:55.583
You got it, don't give up.

00:32:59.917 --> 00:33:02.250
Awesome, and
then back to center,

00:33:02.250 --> 00:33:05.250
interlace the fingertips,
catch your head

00:33:05.250 --> 00:33:09.375
and release
everything down, beautiful.

00:33:09.375 --> 00:33:14.083
Inhale in, exhale out.

00:33:14.083 --> 00:33:18.333
Great, bring both knees
in, press up off the toes.

00:33:18.333 --> 00:33:20.959
Scoop the tailbone
up and release the arms

00:33:20.959 --> 00:33:23.875
for a great big hug, squeeze
the knees into the chest.

00:33:23.875 --> 00:33:26.250
Great work everyone, so nice.

00:33:26.250 --> 00:33:27.917
Thank you so much
for sharing your time

00:33:27.917 --> 00:33:32.667
and your energy with me and the
Yoga With Adriene community.

00:33:32.667 --> 00:33:35.291
I know your time is
valuable and it's so nice

00:33:35.291 --> 00:33:38.375
that we have each other to
keep each other accountable

00:33:38.375 --> 00:33:43.041
and present,
healthy, happy, strong.

00:33:43.041 --> 00:33:46.333
Happy Baby Pose, grab
the outer edges of the feet.

00:33:46.333 --> 00:33:48.625
Send the soles of the
feet high up towards the sky.

00:33:48.625 --> 00:33:50.875
Lengthen tailbone towards
the front edge of your mat,

00:33:50.875 --> 00:33:53.542
anchor down through the
shoulders, through the legs,

00:33:53.542 --> 00:33:55.542
and smile, life is good.

00:33:57.959 --> 00:34:01.625
On an exhale, when
you're ready, release everything

00:34:01.625 --> 00:34:05.000
to Shavasana.

00:34:05.000 --> 00:34:06.708
If there's anything
here you're craving,

00:34:06.708 --> 00:34:09.875
a little Reclined Twist,
a Plow Pose,

00:34:09.875 --> 00:34:11.750
anything at all,
go ahead and take it.

00:34:11.750 --> 00:34:13.375
Listen to your body.

00:34:13.375 --> 00:34:15.958
We're gonna make sure
that we come to this last shape

00:34:15.958 --> 00:34:18.500
before we rock
up and off the mat

00:34:18.500 --> 00:34:22.917
and into the rest of
your day or your evening.

00:34:22.917 --> 00:34:26.750
And this is just an
opportunity to really

00:34:27.958 --> 00:34:29.417
practice balance,

00:34:29.417 --> 00:34:34.041
the action of allowing

00:34:35.792 --> 00:34:39.917
for balance,
a natural equilibrium,

00:34:39.917 --> 00:34:41.792
the rise and the fall.

00:34:41.792 --> 00:34:43.250
So we just did all this action

00:34:43.250 --> 00:34:46.958
and we end by a
total just surrender.

00:34:46.958 --> 00:34:50.000
And this can be a
surrender to a big picture,

00:34:50.000 --> 00:34:54.583
a surrender to something
that's out of your control.

00:34:57.667 --> 00:35:01.166
Could be surrender
to a bigger spirit.

00:35:05.625 --> 00:35:07.667
Close your eyes
and as you're ready

00:35:07.667 --> 00:35:10.834
just soften everything,
let your body grow heavy.

00:35:20.917 --> 00:35:23.333
And then take a deep
breath in through the nose

00:35:26.250 --> 00:35:29.959
and sigh it out
as you breath out.

00:35:32.208 --> 00:35:36.291
Bring the palms together and
up to the third eye, sweet.

00:35:36.291 --> 00:35:37.917
Thanks again, awesome practice.

00:35:37.917 --> 00:35:39.417
I'll see you next time.

00:35:39.417 --> 00:35:42.458
Questions, comments,
conversation down below.

00:35:42.458 --> 00:35:44.750
I got your back,
thanks for having mine.

00:35:44.750 --> 00:35:48.083
Take good care, namaste.

00:35:48.083 --> 00:35:53.041
(upbeat music)