WEBVTT

00:00:00.534 --> 00:00:02.703
- Howdy everyone. 
Welcome to Yoga With Adriene.

00:00:02.703 --> 00:00:06.240
I'm Adriene and today we have
an awesome practice that's gonna

00:00:06.240 --> 00:00:10.110
help you just get that
little boost to feel your best.

00:00:10.110 --> 00:00:13.113
So hop into something 
comfy and let's get started.

00:00:13.113 --> 00:00:18.118
(bright music)

00:00:26.059 --> 00:00:27.928
Alrighty my friends, welcome.

00:00:27.928 --> 00:00:29.563
Let's begin today's practice in

00:00:29.563 --> 00:00:31.765
a nice comfortable 
seat of your choice.

00:00:31.765 --> 00:00:34.701
So you can come into 
a crossed-legged seat,

00:00:34.701 --> 00:00:35.936
Sukhasana.

00:00:35.936 --> 00:00:38.171
You can even begin 
this first bit of pranayama

00:00:38.171 --> 00:00:40.140
on the edge of your couch.

00:00:40.140 --> 00:00:42.743
If you're feeling good maybe you
just went on a run or something,

00:00:42.743 --> 00:00:44.678
you want to sit in 
Virasana on your knees.

00:00:46.089 --> 00:00:47.915
Right-o.

00:00:47.915 --> 00:00:53.186
But after you make your decision
let's lean right in to make

00:00:53.186 --> 00:00:58.959
today's practice as glorious and
as efficient as possible so that

00:00:58.959 --> 00:01:02.499
we can get you 
feelin' your best.

00:01:03.397 --> 00:01:06.397
So when you've found your seat,

00:01:07.704 --> 00:01:09.673
sit up nice and tall.

00:01:10.671 --> 00:01:13.595
Bringing your attention 
and your awareness

00:01:14.973 --> 00:01:16.741
to the line that runs

00:01:16.741 --> 00:01:21.114
from your crown to the 
base of the spine, your tail.

00:01:24.251 --> 00:01:27.054
And just notice where you are,
quite literally, today.

00:01:27.054 --> 00:01:28.588
Like are you kind 
of shifting forward?

00:01:28.588 --> 00:01:29.923
Is it really 
hard to sit up tall?

00:01:29.923 --> 00:01:34.094
Are you starting to notice the
benefits of your daily practice

00:01:34.094 --> 00:01:36.419
kind of start to pay off here?
Wink, wink.

00:01:36.419 --> 00:01:37.931
So just notice.

00:01:37.931 --> 00:01:41.802
I know when 
I first started practicing,

00:01:41.802 --> 00:01:44.447
it's hard for me to 
talk with my eyes closed,

00:01:44.447 --> 00:01:47.708
that it was really difficult for
me to sit up tall in meditation.

00:01:47.708 --> 00:01:49.943
Now I feel much 
more at ease here.

00:01:49.943 --> 00:01:52.891
So wherever you
are just lean in, notice.

00:01:54.147 --> 00:01:56.850
And then let's all close the
eyes if we haven't already.

00:01:56.850 --> 00:01:59.449
Just soften through your
fingertips wherever you are

00:01:59.449 --> 00:02:02.210
and we're gonna inhale.
Take a deep breath in.

00:02:02.222 --> 00:02:04.725
Fill all four sides 
of the torso with air.

00:02:04.725 --> 00:02:07.181
Really dropping that 
breath into your belly.

00:02:09.562 --> 00:02:11.598
And then exhale, let it 
out through the mouth

00:02:11.598 --> 00:02:13.600
as you relax your shoulders.

00:02:15.836 --> 00:02:17.237
Twice more just like that.

00:02:17.237 --> 00:02:19.706
Little deeper, little longer
with the breath each time.

00:02:19.706 --> 00:02:22.243
Here we go, big inhale, fill up.

00:02:25.243 --> 00:02:28.715
Nothing fancy, exhale,
empty it out.

00:02:32.573 --> 00:02:35.422
And one more time, big inhale.

00:02:35.422 --> 00:02:37.973
Breath travels 
down as you breathe in.

00:02:40.994 --> 00:02:43.430
And then we flip the 
direction of the breath.

00:02:43.430 --> 00:02:47.090
It comes up as we 
exhale out through the mouth.

00:02:51.638 --> 00:02:54.708
Beautiful, bring the 
palms together at your heart.

00:02:54.708 --> 00:02:57.429
Bring your head 
toward your heart.

00:02:59.379 --> 00:03:01.281
Your chin towards your chest.

00:03:03.100 --> 00:03:05.719
Now with the eyes closed,
set a little intention here.

00:03:05.719 --> 00:03:10.023
Something that's gonna 
help you feel your best.

00:03:10.023 --> 00:03:12.426
You can maybe 
complete the sentence,

00:03:12.426 --> 00:03:14.828
"I choose..."

00:03:14.828 --> 00:03:16.972
Fill in the blank.

00:03:16.972 --> 00:03:19.433
And start to breathe deep as you
feel this deep stretch in the

00:03:19.433 --> 00:03:23.500
back of the neck and the traps,
the upper back body.

00:03:24.504 --> 00:03:26.206
Lower body's nice and heavy.

00:03:33.470 --> 00:03:34.491
Excellent.

00:03:34.491 --> 00:03:36.996
If you've landed on something,
go ahead and repeat it.

00:03:36.996 --> 00:03:39.219
Consider it already done.

00:03:39.219 --> 00:03:44.124
Imagine it already so as you
quietly repeat your intention.

00:03:46.726 --> 00:03:48.328
Just trust that 
whatever came up,

00:03:48.328 --> 00:03:50.661
(clicks tongue) 
it's the right thing.

00:03:52.632 --> 00:03:55.602
Okay, and then 
slowly let's release.

00:03:55.602 --> 00:03:56.703
We'll bring the head back up.

00:03:56.703 --> 00:03:58.538
Head over heart, 
heart over pelvis.

00:03:58.538 --> 00:04:00.440
If you're not in a 
cross-legged seat you can still

00:04:00.440 --> 00:04:02.008
do this next little ditty.

00:04:02.008 --> 00:04:03.577
Just catch up with 
us when you need to

00:04:03.577 --> 00:04:07.080
or go ahead and transition now.

00:04:07.080 --> 00:04:10.601
Alright, left hand's gonna reach
all the way up towards the sky.

00:04:12.285 --> 00:04:15.589
And then exhale, 
bring it all the way down.

00:04:15.589 --> 00:04:19.392
Inhale, right fingertips reach
all the way up towards the sky.

00:04:19.392 --> 00:04:21.194
Exhale, bring it 
all the way down.

00:04:21.194 --> 00:04:22.162
Now both arms.

00:04:22.162 --> 00:04:24.097
Fingertips are gonna 
go behind the ears as

00:04:24.097 --> 00:04:25.799
you reach all the way up.

00:04:25.799 --> 00:04:27.100
Big breath in.

00:04:27.100 --> 00:04:29.302
Stretching through all 
four sides of the torso.

00:04:29.302 --> 00:04:31.605
The front, the back, side 
to side, reach, reach, reach.

00:04:31.605 --> 00:04:34.307
And then on your exhale you're
gonna send your right hand to

00:04:34.307 --> 00:04:37.766
your left knee for a twist.
Seated twist here.

00:04:37.766 --> 00:04:40.714
Breathing down into the belly.

00:04:40.714 --> 00:04:44.918
Again, that directional breath
as you breathe in and then think

00:04:44.918 --> 00:04:48.990
of the breath coming up and out
through the nose as you exhale.

00:04:50.524 --> 00:04:52.359
Inhale to lift and lengthen.

00:04:52.359 --> 00:04:55.362
Grow a little bit 
taller in the spine.

00:04:55.362 --> 00:04:57.063
Exhale to twist 
just a little bit deeper.

00:04:57.063 --> 00:05:00.600
Maybe send your gaze 
gently past your left shoulder.

00:05:03.069 --> 00:05:05.038
Then for one more cycle of
breath here just notice where

00:05:05.038 --> 00:05:08.708
you might be gripping or holding
in the toes or in the jaw or in

00:05:08.708 --> 00:05:11.711
your hands and 
see if you can soften.

00:05:11.711 --> 00:05:14.426
Relax any tension.

00:05:14.426 --> 00:05:17.117
Yeah, then we'll come 
all the way back to center.

00:05:17.117 --> 00:05:19.819
Head over heart, 
heart over pelvis.

00:05:19.819 --> 00:05:22.255
Now this time with the right arm
we're syncing up the breath to

00:05:22.255 --> 00:05:24.457
the movement and the 
movement to the breath.

00:05:24.457 --> 00:05:26.893
Inhale as you reach it up.

00:05:26.893 --> 00:05:29.362
Exhale as you bring 
it down with control.

00:05:29.362 --> 00:05:31.431
Inhale as you reach it up.

00:05:31.431 --> 00:05:33.300
Catch something.

00:05:33.300 --> 00:05:35.368
Exhale as you bring 
it down with control.

00:05:35.368 --> 00:05:38.004
Now both arms, fingertips
are gonna go behind the ears.

00:05:38.004 --> 00:05:40.607
Engage it through 
your core, your center,

00:05:40.607 --> 00:05:43.910
draw the navel in and up as you
reach the fingertips all the way

00:05:43.910 --> 00:05:46.396
up towards the sky.
Big breath, big stretch.

00:05:48.315 --> 00:05:50.917
And then exhale, nice, 
easy twist to your right.

00:05:50.917 --> 00:05:53.286
So left hand to 
comes to the right knee,

00:05:53.286 --> 00:05:55.375
right fingertips behind.

00:05:55.375 --> 00:05:58.191
And we want to try to maintain
that head over heart here.

00:05:58.191 --> 00:06:00.627
So if you're 
collapsing back here,

00:06:00.627 --> 00:06:04.036
let's see if we can 
work in time to bring

00:06:04.036 --> 00:06:07.701
the head over the heart, 
heart over the center.

00:06:09.269 --> 00:06:11.504
And if you feel 
like that's impossible,

00:06:11.504 --> 00:06:14.944
you might sit up on 
a blanket or a towel.

00:06:14.944 --> 00:06:16.376
Lift the hips up.

00:06:16.376 --> 00:06:18.178
Okay, we're breathing here.

00:06:18.178 --> 00:06:20.547
Keep the chest lifting.

00:06:20.547 --> 00:06:22.415
Notice where you might 
be gripping or holding.

00:06:22.415 --> 00:06:26.019
See if you can soften with
every exhale and sit up a little

00:06:26.019 --> 00:06:28.021
taller with every inhale.

00:06:34.694 --> 00:06:36.496
Again, find that 
directional breath.

00:06:36.496 --> 00:06:39.266
As you breathe down,
belly expands.

00:06:41.468 --> 00:06:45.521
Relax the shoulders 
as you breathe out.

00:06:48.675 --> 00:06:52.293
Great, take one more 
cycle of breath here.

00:06:57.684 --> 00:07:01.140
Then together we'll inhale in,
sit up nice and tall.

00:07:01.140 --> 00:07:03.523
And exhale, come all 
the way back to center.

00:07:03.523 --> 00:07:04.190
Awesome.

00:07:04.190 --> 00:07:06.526
We're gonna take our fingertips
forward and continue this

00:07:06.526 --> 00:07:11.441
forward motion, mertion, 
all the way to all fours.

00:07:13.166 --> 00:07:15.371
So find your Tabletop Position.

00:07:15.371 --> 00:07:17.671
Try to be meticulous right away.

00:07:17.671 --> 00:07:20.707
Wrists underneath the shoulders
so you're stacking the bones.

00:07:20.707 --> 00:07:22.475
Knees right 
underneath the hip points.

00:07:22.475 --> 00:07:25.512
So not too wide, not too narrow.

00:07:25.512 --> 00:07:28.882
Then spread your fingers 
super wide like starfish.

00:07:28.882 --> 00:07:32.419
Upper arm bones 
rotate out, externally,

00:07:32.419 --> 00:07:37.057
away from your chest and the
elbow creases shine forward.

00:07:37.057 --> 00:07:39.459
Then press firmly into 
the tops of the feet here,

00:07:39.459 --> 00:07:40.393
inhale in.

00:07:40.393 --> 00:07:42.429
Exhale, claw 
through the fingertips.

00:07:42.429 --> 00:07:46.966
Start to hug the 
low ribs up and in here.

00:07:46.966 --> 00:07:50.970
Again, still pressing 
into the tops of the feet.

00:07:50.970 --> 00:07:53.873
Beautiful, neck 
is nice and long.

00:07:53.873 --> 00:07:55.691
Gaze is straight down.

00:07:55.691 --> 00:08:00.013
So we have this nice, engaged
active Tabletop Position.

00:08:00.013 --> 00:08:02.315
We're gonna put it to the
test by curling the toes under,

00:08:02.315 --> 00:08:04.951
inhaling in, and exhaling,
lifting the knees,

00:08:04.951 --> 00:08:06.386
letting them hover.

00:08:06.386 --> 00:08:09.322
You'll start to feel 
your low belly turn on.

00:08:09.322 --> 00:08:11.791
Upper arm bones 
still rotating out.

00:08:11.791 --> 00:08:12.692
We're breathing here.

00:08:12.692 --> 00:08:14.294
We're starting 
to find that shake,

00:08:14.294 --> 00:08:18.616
that prana, 
that sensation that reminds us

00:08:18.616 --> 00:08:21.601
oh, we are alive and well.

00:08:21.601 --> 00:08:25.505
We're here for three, two,
knees kiss the earth on the one.

00:08:25.505 --> 00:08:29.342
Uncurl the toes, drop the belly,
open the chest, Cow Pose.

00:08:29.342 --> 00:08:32.345
Breathe in, soften your 
gaze or close your eyes.

00:08:32.345 --> 00:08:35.648
Really feel what's 
going on in the spine today.

00:08:35.648 --> 00:08:37.384
Spinal column 
and then here we go,

00:08:37.384 --> 00:08:38.650
exhale, chin to chest.

00:08:38.650 --> 00:08:40.553
Same thing.

00:08:40.553 --> 00:08:42.856
Really paying 
attention to this sensation.

00:08:45.058 --> 00:08:46.292
Alright, then keep it flowing.

00:08:46.292 --> 00:08:49.195
With you breath, 
inhale, drop the belly.

00:08:49.195 --> 00:08:50.972
Exhale, round through.

00:08:52.442 --> 00:08:53.912
Inhale, drop the belly.

00:08:57.003 --> 00:08:58.204
Exhale, round through.

00:08:58.204 --> 00:08:59.973
Now keep it going on your own.

00:08:59.973 --> 00:09:01.474
And if you like you 
can start to veer

00:09:01.474 --> 00:09:04.177
off the railroad 
tracks a little bit.

00:09:04.177 --> 00:09:06.813
Finding what feels good.

00:09:06.813 --> 00:09:10.150
Checking in with different parts
of the body based on where you

00:09:10.150 --> 00:09:13.253
are today or where 
you are in your practice.

00:09:16.543 --> 00:09:20.291
And you can always just 
stay within the structure.

00:09:23.163 --> 00:09:26.900
But I say like, especially if
you're at home and like you're

00:09:26.900 --> 00:09:28.768
wearing whatever you want and
you're in the comfort of your

00:09:28.768 --> 00:09:31.070
own space I say 
get a little freaky.

00:09:31.070 --> 00:09:33.773
So you can start to 
check in with the shoulders.

00:09:33.773 --> 00:09:35.775
Check in with the side body.

00:09:40.713 --> 00:09:44.451
Awesome, then reel it back
in to that Tabletop Position.

00:09:44.451 --> 00:09:46.419
Once again, we're 
gonna curl the toes under.

00:09:46.419 --> 00:09:48.922
We're gonna find our foundation.

00:09:48.922 --> 00:09:51.143
Nice and strong.
Inhale in.

00:09:51.143 --> 00:09:54.627
As you exhale, 
Hovering Table, lift the knees.

00:09:54.627 --> 00:09:55.795
Hug the low ribs in.

00:09:55.795 --> 00:09:58.190
Breathe deep here.
Keep the neck nice and long.

00:09:58.190 --> 00:10:00.500
You're pressing 
away from the yoga mat.

00:10:00.500 --> 00:10:03.363
Feeling this hollowing 
through the upper back body

00:10:03.363 --> 00:10:06.248
and this hollowing through 
the abdominal wall.

00:10:06.248 --> 00:10:07.740
You're here for three.

00:10:07.740 --> 00:10:10.410
Find a softness in the jaw, two.

00:10:10.410 --> 00:10:11.911
And on the one, release.

00:10:11.911 --> 00:10:14.113
This time we're gonna 
bring the big toes together,

00:10:14.113 --> 00:10:15.882
knees as wide as your mat.

00:10:15.882 --> 00:10:17.584
Inhale to drop the belly.

00:10:17.584 --> 00:10:21.221
Exhale, take it to the right,
round through,

00:10:21.221 --> 00:10:23.623
come through 
Extended Child's Pose.

00:10:23.623 --> 00:10:26.478
Sigh it out a 
little bit here. Ah!

00:10:26.478 --> 00:10:30.029
And then keep the circle going
as you take it to the left and

00:10:30.029 --> 00:10:32.165
now come all the 
way forward once again.

00:10:32.165 --> 00:10:34.400
Now keep it going here.

00:10:34.400 --> 00:10:36.503
Beautiful circle.

00:10:36.503 --> 00:10:40.507
Opening up through 
the hips, the legs,

00:10:40.507 --> 00:10:46.120
the side body,
the shoulder girdle, the neck.

00:10:48.681 --> 00:10:50.950
The palms, the forearms.

00:10:52.032 --> 00:10:54.287
Try to stay nice and awake.

00:10:54.287 --> 00:10:56.189
Brighten your toes, 
keep the toes pressing

00:10:56.189 --> 00:10:58.791
down into the earth.

00:10:58.791 --> 00:11:01.412
When you feel ready,
reverse your circle.

00:11:02.996 --> 00:11:04.998
Reverse it.

00:11:04.998 --> 00:11:05.965
And then same thing here.

00:11:05.965 --> 00:11:07.834
You can kinda go a 
little freestyle here.

00:11:07.834 --> 00:11:11.104
If you find a little catch and
you want to work in the catch,

00:11:11.104 --> 00:11:11.830
go for it.

00:11:11.830 --> 00:11:14.407
If you find, oh man, 
this Extended Child's Pose

00:11:14.407 --> 00:11:15.308
just feels awesome.

00:11:15.308 --> 00:11:19.345
I'm gonna chill here 
while Adriene keeps talking.

00:11:19.345 --> 00:11:22.582
Maybe a little wrist 
love might do the trick.

00:11:22.582 --> 00:11:25.272
All the while, 
remember the breath comes first.

00:11:25.272 --> 00:11:27.227
Keep breathing.

00:11:36.429 --> 00:11:38.998
And then if you're 
still movin' and groovin',

00:11:38.998 --> 00:11:42.569
let's meet back in 
Extended Child's Pose.

00:11:42.569 --> 00:11:44.304
Hips melting back 
towards the heels.

00:11:44.304 --> 00:11:46.439
Don't worry if your 
Extended Child's Pose

00:11:46.439 --> 00:11:47.407
doesn't look like mine.

00:11:47.407 --> 00:11:51.544
And if Extended Child's Pose is
just not a great shape for you

00:11:51.544 --> 00:11:54.747
then I recommend you 
just working here in a nice

00:11:54.747 --> 00:11:59.085
wide-legged knee position 
but with the shoulders up.

00:11:59.085 --> 00:12:01.196
So hips up.

00:12:03.249 --> 00:12:05.725
Alright, if the 
heart's melting down,

00:12:05.725 --> 00:12:09.329
let's take the palms 
and bring 'em together.

00:12:09.329 --> 00:12:11.798
Walk the elbows forward.

00:12:11.798 --> 00:12:12.999
Melt your heart a little more.

00:12:12.999 --> 00:12:16.469
Feel that stretch in the tricep
and the shoulder as you take

00:12:16.469 --> 00:12:20.373
your little shark fin up and
behind the nape of the head,

00:12:20.373 --> 00:12:21.951
the neck, behind the head.

00:12:25.323 --> 00:12:28.448
And then if you're lifted here,
if you're not back,

00:12:28.448 --> 00:12:31.351
let's take a couple moments here
to check in with the neck by

00:12:31.351 --> 00:12:35.284
bringing one ear to one shoulder

00:12:35.284 --> 00:12:37.997
and the other ear to 
the other shoulder.

00:12:43.522 --> 00:12:47.174
Fabulous.
Take a big inhale in.

00:12:47.174 --> 00:12:49.636
Exhale, let's come 
all the way back up.

00:12:49.636 --> 00:12:51.337
You're gonna 
keep the knees wide.

00:12:51.337 --> 00:12:53.306
Big toes stay together.

00:12:53.306 --> 00:12:55.575
Left hand presses 
away from the earth.

00:12:55.575 --> 00:12:58.277
As you open up 
through the chest,

00:12:58.277 --> 00:13:00.580
you can imagine 
pulling a little bow and arrow.

00:13:00.580 --> 00:13:01.881
Why does it have to be little?

00:13:01.881 --> 00:13:04.350
Let's say pulling a big bow
and arrow all the way across the

00:13:04.350 --> 00:13:06.953
chest as you reach 
up towards the sky.

00:13:06.953 --> 00:13:08.788
Again, integrate 
breath and movement,

00:13:08.788 --> 00:13:11.229
marry them together
as you inhale, reach forward.

00:13:11.229 --> 00:13:13.192
Exhale, come 
all the way through.

00:13:13.192 --> 00:13:14.093
Thread the needle.

00:13:14.093 --> 00:13:17.830
Right fingertips underneath
the bridge of the left arm.

00:13:17.830 --> 00:13:20.366
Great, bring you 
right ear to the earth.

00:13:20.366 --> 00:13:22.001
Inhale in.

00:13:22.001 --> 00:13:23.499
Exhale out.

00:13:23.499 --> 00:13:24.871
Ground through the left palm.

00:13:24.871 --> 00:13:27.109
Inhale to reach for the sky.

00:13:28.541 --> 00:13:30.819
Exhale, thread the needle.

00:13:33.646 --> 00:13:35.782
One more time, inhale,
reach for the sky.

00:13:38.528 --> 00:13:41.527
And exhale, twist.

00:13:44.157 --> 00:13:46.225
Take one cycle of breath here.

00:13:46.225 --> 00:13:47.660
Breathe into your belly.

00:13:50.062 --> 00:13:51.384
And then slowly release.

00:13:51.384 --> 00:13:54.534
Right hand comes to the earth
and big inhale to reach the left

00:13:54.534 --> 00:13:56.369
fingertips to the sky.

00:13:56.369 --> 00:13:57.704
Try to keep the knees wide.

00:13:57.704 --> 00:14:00.907
As you exhale, 
thread the needle.

00:14:00.907 --> 00:14:01.908
Soft and easy.

00:14:01.908 --> 00:14:04.110
Take a cycle of breath 
here just on this first one.

00:14:04.110 --> 00:14:05.044
Feel it out.

00:14:09.922 --> 00:14:12.151
And then marrying 
the action to the breath,

00:14:12.151 --> 00:14:13.286
breath to the action.

00:14:13.286 --> 00:14:15.321
Inhale, left fingertips 
reach towards the sky.

00:14:15.321 --> 00:14:18.191
We open up through the chest.

00:14:18.191 --> 00:14:21.989
Exhale, thread the needle.

00:14:23.363 --> 00:14:25.298
Inhale, open.

00:14:25.298 --> 00:14:26.599
Big bow and arrow here.

00:14:28.011 --> 00:14:29.451
And exhale.

00:14:30.481 --> 00:14:31.580
Twist.

00:14:33.840 --> 00:14:34.774
Great, let's do one more.

00:14:34.774 --> 00:14:38.144
Inhale, grounding through
the fingerprints, right palm.

00:14:39.952 --> 00:14:42.815
And thread the needle,
take a big buoyant,

00:14:42.815 --> 00:14:44.307
beautiful breath here in.

00:14:45.752 --> 00:14:47.019
Stay as you breathe out.

00:14:50.128 --> 00:14:52.759
Sweet, then slowly 
come all the way back up.

00:14:52.759 --> 00:14:53.893
Great, awesome.

00:14:53.893 --> 00:14:55.895
Walk the knees underneath you.

00:14:55.895 --> 00:14:57.830
You're gonna cross 
on ankle over the other.

00:14:57.830 --> 00:15:00.633
Mindfully, you can use your
palms to come all the way back

00:15:00.633 --> 00:15:03.970
through center and back to
your nice comfortable seat.

00:15:03.970 --> 00:15:07.077
Cool, bring the left heel 
in towards your center

00:15:07.077 --> 00:15:08.928
and send the 
right leg all the way out.

00:15:10.356 --> 00:15:12.178
Then we'll slowly take our head

00:15:12.178 --> 00:15:14.714
and heart to point 
towards our right foot.

00:15:14.714 --> 00:15:17.784
You can spread your toes,
little yogi toes.

00:15:17.784 --> 00:15:21.888
Actively, not gonna get into
too much detail here but just a

00:15:21.888 --> 00:15:24.991
little bit to help you 
activate this extended leg,

00:15:24.991 --> 00:15:27.393
pull your right thigh bone,
that right femur in.

00:15:27.393 --> 00:15:29.829
So just like we do 
a lot in our lunges,

00:15:29.829 --> 00:15:33.833
pull that right hip crease back
and then keep that active and

00:15:33.833 --> 00:15:36.702
engage as you inhale 
both fingertips

00:15:36.702 --> 00:15:38.271
reach behind the ears.

00:15:38.271 --> 00:15:39.872
Big breath, big stretch.

00:15:39.872 --> 00:15:42.441
Exhale, as you take it over.

00:15:42.441 --> 00:15:44.677
Belly toward the 
top of your right thigh.

00:15:44.677 --> 00:15:46.345
If it doesn't come close,
no worries.

00:15:46.345 --> 00:15:49.659
It's just that intention of kind
of working towards something

00:15:49.659 --> 00:15:51.851
and not shying away.

00:15:51.851 --> 00:15:54.587
So breathe deep here,
wherever you are.

00:15:54.587 --> 00:15:58.291
In time you might work to get
that head to knee pose that this

00:15:58.291 --> 00:15:59.996
shape is named after.

00:16:01.455 --> 00:16:05.631
Another option is to take the
fold and bring it more into the

00:16:05.631 --> 00:16:09.335
left low back by sending 
your left hand over

00:16:09.335 --> 00:16:11.903
towards your right ankle.

00:16:13.673 --> 00:16:15.474
And then just so 
you get a little boost,

00:16:15.474 --> 00:16:18.544
a little energy, go ahead
and soften your head.

00:16:18.544 --> 00:16:21.347
Let the weight of 
your head relax.

00:16:21.347 --> 00:16:24.884
Now take a couple 
solid breaths here.

00:16:31.056 --> 00:16:32.725
And then just notice 
where your thoughts go.

00:16:32.725 --> 00:16:35.127
Typically when we kind of
know what a shape looks like,

00:16:35.127 --> 00:16:39.247
we've seen it on the 
magazine cover or whatever,

00:16:39.247 --> 00:16:41.334
just let that go. (chuckles)

00:16:41.334 --> 00:16:43.471
It ain't worth it, let it go.
Focus on the sensation.

00:16:43.471 --> 00:16:48.107
Take this precious time for you
and enjoy it and you're awesome

00:16:48.107 --> 00:16:49.876
and you're doing the work.

00:16:49.876 --> 00:16:52.236
Body's gonna be 
smiling after this.

00:16:54.547 --> 00:16:55.581
Alright, one more breath.

00:16:55.581 --> 00:16:59.085
Feel free to bend your right
knee as generous as you need.

00:16:59.085 --> 00:17:00.786
Be kind to that left hamstring.

00:17:03.267 --> 00:17:05.892
Cool and then slowly release.

00:17:05.892 --> 00:17:09.462
Nice, easy twist here as we take
the right hand to the left knee.

00:17:09.462 --> 00:17:12.365
Just gentle twist to the left.

00:17:12.365 --> 00:17:14.200
Alright, inhale, lift the chest.

00:17:14.200 --> 00:17:16.469
Breathe into your belly.

00:17:16.469 --> 00:17:18.570
And then exhale, release.

00:17:18.570 --> 00:17:20.253
Awesome. Okay, we're gonna 
do the same little ditty

00:17:20.253 --> 00:17:21.808
on the other side and 
then we're gonna close it out.

00:17:21.808 --> 00:17:22.585
You're doing great.

00:17:22.585 --> 00:17:25.310
Right heel comes 
in towards the center.

00:17:25.310 --> 00:17:27.179
Go and extend the 
left leg out long.

00:17:27.179 --> 00:17:29.749
If your leg's so tight,
you're not alone here,

00:17:29.749 --> 00:17:33.352
that you're already kind of
starting with a super bend,

00:17:33.352 --> 00:17:36.630
embrace it, keep it, 
love it. It's all good.

00:17:37.924 --> 00:17:41.127
Alright, so part of looking
and feeling your best is kind of

00:17:41.127 --> 00:17:45.665
rewiring our thoughts and our
language around how we work with

00:17:45.665 --> 00:17:48.334
our bodies and how we 
see ourself so just be kind.

00:17:48.334 --> 00:17:50.811
Here we go.
Plugging that left femur in.

00:17:50.811 --> 00:17:54.379
Shifting gears so we 
can find that active leg.

00:17:54.379 --> 00:17:57.810
And when you're ready, inhale,
both fingertips behind the ears

00:17:57.810 --> 00:17:59.578
as you reach up.

00:17:59.578 --> 00:18:03.573
And then think up 
and over as we reach

00:18:03.573 --> 00:18:05.751
toward the left foot.

00:18:05.751 --> 00:18:07.553
And then feel free
to experiment here, right?

00:18:07.553 --> 00:18:08.554
Like you're not stuck.

00:18:08.554 --> 00:18:12.491
This isn't a photoshoot 
so breathe into your belly.

00:18:12.491 --> 00:18:16.128
See how this side is 
different from the other side.

00:18:16.128 --> 00:18:19.072
Notice when you get frustrated.

00:18:20.566 --> 00:18:22.568
Experiment.

00:18:24.704 --> 00:18:29.842
Eventually, taking time to relax
the weight of the head over.

00:18:31.798 --> 00:18:32.912
And then this is it.

00:18:32.912 --> 00:18:36.582
We're almost done so listen
to the sound of your breath.

00:18:36.582 --> 00:18:38.568
Let it soothe you.

00:18:39.986 --> 00:18:44.534
Let your time spent on the mat

00:18:44.534 --> 00:18:49.537
fray any weary nerves or worries.

00:18:53.566 --> 00:18:55.751
Stretching' out,
use your breath.

00:18:59.163 --> 00:19:03.278
And then when you're ready,
we will release.

00:19:04.543 --> 00:19:07.304
Counter twist here.
Left hand to the right knee.

00:19:07.304 --> 00:19:08.681
Inhale, lift your heart.

00:19:08.681 --> 00:19:11.384
Maybe smile just a bit here.

00:19:11.384 --> 00:19:13.386
Breathe, breathe, breathe.

00:19:16.355 --> 00:19:17.690
Beautiful and 
then we'll release.

00:19:17.690 --> 00:19:20.393
It's spring time in Austin when
we're shooting this and when

00:19:20.393 --> 00:19:22.332
it's coming out live 
so we're gonna end

00:19:22.332 --> 00:19:25.810
with a Cobbler's Pose or a

00:19:28.575 --> 00:19:30.817
butterfly, (chuckles) 
Baddha Konasana.

00:19:30.817 --> 00:19:32.605
So bring the soles 
of the feet together.

00:19:32.605 --> 00:19:34.673
We're gonna start with hands on
the ankles here just so you can

00:19:34.673 --> 00:19:39.311
really drop, drop down 
through again the femur,

00:19:39.311 --> 00:19:40.713
the thigh bone.

00:19:40.713 --> 00:19:44.283
And then in time you can
maybe take hands to the toes.

00:19:44.283 --> 00:19:47.553
You can use your 
thumbs to massage the arches.

00:19:47.553 --> 00:19:49.889
If you've never done 
that before, give it a go.

00:19:49.889 --> 00:19:51.891
See what happens.

00:19:54.126 --> 00:19:56.262
Okay, and then inhale.

00:19:56.262 --> 00:19:57.730
Lifting up from 
the pelvic floor.

00:19:57.730 --> 00:19:59.799
Finding this 
length from crown to tail.

00:19:59.799 --> 00:20:02.935
Once again, bringing that
loving awareness to the spine.

00:20:02.935 --> 00:20:04.203
Take a big inhale in.

00:20:04.203 --> 00:20:06.605
And then exhale, 
try to keep that length.

00:20:06.605 --> 00:20:07.700
So we're not gonna round.

00:20:07.700 --> 00:20:10.576
You're gonna keep that length as
you bend your elbows and you're

00:20:10.576 --> 00:20:14.146
gonna send your gaze to kind
of look in an imaginary pond.

00:20:14.146 --> 00:20:17.143
Just try to see your reflection.

00:20:17.143 --> 00:20:19.952
And I always joke, it's a bad
joke but it's always like that

00:20:19.952 --> 00:20:23.422
moment in Zoolander when he's
like looking in the puddle and

00:20:23.422 --> 00:20:25.483
asking, "Who am I?"

00:20:25.483 --> 00:20:26.592
So give yourself that image.

00:20:26.592 --> 00:20:30.184
It's gonna keep the 
spine nice and long.

00:20:31.664 --> 00:20:34.600
But also just kind of reflect
back to remind you even if it's

00:20:34.600 --> 00:20:38.114
in the silliest of ways that you
know this time is for you to be

00:20:38.114 --> 00:20:41.693
with yourself, 
to check in with yourself,

00:20:41.693 --> 00:20:43.455
take care of yourself.

00:20:45.144 --> 00:20:48.114
Alright, maybe send your 
heart a little bit forward.

00:20:48.795 --> 00:20:51.246
A little more 
forward for this last breath.

00:20:53.352 --> 00:20:57.356
Taking stock with the 
hips and then slowly release.

00:20:57.356 --> 00:20:58.224
Bring it up.

00:20:58.224 --> 00:21:00.226
Alright, send 
your hands behind you.

00:21:00.226 --> 00:21:02.064
Bring your feet to the earth.

00:21:02.064 --> 00:21:03.863
You're just 
gonna windshield wiper.

00:21:03.863 --> 00:21:06.031
Oh yeah, should 
feel good after that.

00:21:06.031 --> 00:21:09.368
The knees to one 
side and then the other.

00:21:09.368 --> 00:21:11.504
Take a couple 
cleansing breaths here.

00:21:11.504 --> 00:21:17.109
Just a couple final I love you
breaths as you windshield wiper

00:21:17.109 --> 00:21:20.255
the knees one way 
and then the other.

00:21:23.449 --> 00:21:26.118
Alright, feet come to 
the earth, elbows come down.

00:21:26.118 --> 00:21:27.186
Glad Benji's over there.

00:21:27.186 --> 00:21:28.888
Some of you have 
done this with me before.

00:21:28.888 --> 00:21:31.423
Last little boost, you're gonna
bring your feet to the ground

00:21:31.423 --> 00:21:33.726
and you're gonna give your
foot a little wake up call.

00:21:33.726 --> 00:21:37.242
So you can start nice and 
small and you can go crazy.

00:21:37.242 --> 00:21:39.732
If you're in an upstairs
apartment or something

00:21:39.732 --> 00:21:41.386
maybe be mindful.

00:21:41.386 --> 00:21:44.021
But if you're in a place 
where you can go crazy

00:21:44.021 --> 00:21:47.701
I suggest you 
do it for three, two.

00:21:47.701 --> 00:21:50.833
Keep it going.
And on the one, release.

00:21:50.833 --> 00:21:54.346
Come back up to your
nice comfortable seat. (laughs)

00:21:54.346 --> 00:21:56.615
Bring the hands 
to your heart space.

00:21:56.615 --> 00:21:57.986
Take a deep breath in.

00:21:58.748 --> 00:22:00.240
And empty it out.

00:22:00.819 --> 00:22:03.404
Twice more just like that.
Big inhale.

00:22:04.415 --> 00:22:05.925
And empty it out.

00:22:06.562 --> 00:22:09.199
Last cleansing breath.
Inhale lots of love in.

00:22:10.810 --> 00:22:12.498
Exhale lots of love out.

00:22:13.844 --> 00:22:15.034
Thanks everyone.

00:22:15.034 --> 00:22:17.002
Let us know how this 
little ditty went for you in the

00:22:17.002 --> 00:22:18.390
comment section down below.

00:22:18.390 --> 00:22:19.672
Hope you're doing well.

00:22:19.672 --> 00:22:22.708
Share this video with a friend
who you think might enjoy it.

00:22:22.708 --> 00:22:24.743
Heck, share it 
with an enemy too!

00:22:24.743 --> 00:22:26.935
The world needs more yoga.
I love you guys.

00:22:26.935 --> 00:22:30.716
Thanks for sharing your time and
your energy with me and with all

00:22:30.716 --> 00:22:34.107
the amazing folks who 
showed up to practice today.

00:22:34.107 --> 00:22:35.638
Take good care.

00:22:35.638 --> 00:22:37.926
Namaste.

00:22:37.926 --> 00:22:41.960
(bright music)