WEBVTT

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- Hey everyone,

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welcome to Yoga with Adriene.

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I'm Adriene.

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Today we have a home
practice that's gonna tone

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the core and the booty.

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So this is a big request,
having a little fun with it.

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We're bringing the
yogic perspective

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to a video that tones the core
and helps you get dat booty.

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Let's have some fun.

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Hop into something
comfy and let's get started.

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(upbeat music)

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All right my friends.

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Today we're gonna start

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standing in the
middle of your mat.

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Bring your feet
as wide as the mat,

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just two parallel lines here.

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Then we're gonna bring the hands

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and we're gonna
bring them together

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and we're just
gonna start rubbing them

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to create a
little bit of energy,

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a little bit of heat,

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a little bit of friction,

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just something to
really focus our mind here

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as you begin to let
go of the day thus far.

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Politely put the
to-do lists away,

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the future on hold,

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and arrive here
now in the present.

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Rub 'em a little faster,
lift your heart, breath.

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Big inhale in

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and then exhale,

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just bring your hands right
to your chest, your pectorals,

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and lift your heart
up towards your hands

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and sink a little
weight into your heels.

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Notice how you feel.

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Then see if you can
press away from the earth

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by lifting the kneecaps

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and just lifting up
from the pelvic floor

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creating more spaciousness
or just more awareness

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all the way up
through the crown of the head,

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up and down the spine.

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Cool. Then inhale, lift
your heart even more.

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Exhale, keep the heart lifted
as you release the hands.

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We're gonna bring them
to the tops of the thighs

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and you're not gonna
collapse here in the heart.

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So we just established that
so that we have a little bit

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of a fighting chance to maintain
that as you come forward.

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Then you're gonna
just bend the knees here

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and just bring
your right shoulder

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in towards the center line

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and then loop your
left shoulder round and back

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and open up your left side body.

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It might feel good to start to

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straighten the left leg there,

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got a little Zenned out,

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or you can keep a soft bend.

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So we're finding a
little twist in the spine

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inhale in, exhale switch,

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bend the knees,

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drop the left shoulder
in towards the center

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and really actively loop the
right shoulder around and back.

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With each repetition
you can find something new,

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so you'll go back and
forth in your own time.

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Maybe bring the top
hand to the back body.

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Maybe you start to have more
of awareness in the neck,

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remembering that the neck is

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a nice long
extension of the spine.

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So then really
thinking of the spine

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as our guiding light here.

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The body is one moving part,

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rather than a bunch
of disjointed parts.

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So today's practice is

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for the core and
the booty (laughs),

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a big request
that I just decided,

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"You know what,
let's just fulfill it."

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But I want to start
off this practice by saying

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really the goal is
to create a wholeness,

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a union of the
breath and the body.

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But as the body gets stronger,
we wanna cultivate balance.

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So today's
practice is gonna do that.

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Okay, so after a
couple of rounds,

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we're gonna come to center.

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You're just gonna press the
palms into the tops of the legs

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and think Cat-Cow here.

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Inhale, drop the belly.

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Open the chest.

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Feel the abdominals,
nice and long.

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Very flattering post
here to put on YouTube,

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wonderful.

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And then exhale,
draw the navel in.

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Round the spine, think Cat pose.

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You're really gonna
use your hands to press

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and you should
feel the spaciousness

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in the back body here.

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Feet are nice and
firmly planted with awareness.

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Then inhale, bend the knees.

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Scoop your heart
forward, open the chest,

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think Cow pose.

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Open the throat

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and then exhale, last time,

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rounding through, chin to chest.

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Draw the navel
in and up so much.

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Lovely.

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Then slowly,
we'll roll all the way up.

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Swim the finger
tips behind to interlace.

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We're gonna open up
through the chest here,

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so knuckles draw down and away.

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You're gonna inhale in, smile,

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and then exhale,

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really bring your
center right underneath you.

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So for a lot of people,
we might be here.

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We're gonna really
lengthen the tailbone down

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and see if you can
stack up through the spine,

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so that the center
plumb line or the midline is

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really bright and
just full of awareness,

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just has a retention,

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and we're gonna
maintain that as we work today.

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So there's nothing
wrong with a great work out

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and yoga's really a
great tool for strengthening,

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trimming, toning the body,

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getting to a healthy balanced
place where you feel good.

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But for me, it's not
what be do, but how we do it.

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So this line in the spine is
gonna really help us today.

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We're gonna bump the
hips to the left here

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and take the crown of
the head to the right.

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Maybe your
fingertips go to the left.

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And then from your center,
draw your navel in.

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Come to center and
take it to the other side.

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Bump the hips to the right.

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So this is a test.

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I'm not collapsing
in the neck here

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and I'm keeping
equidistant between

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my ears and shoulders.

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Okay, navel draws
in to lift you back up.

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Inhale, we sweep the arms
all the way up and overhead.

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Exhale, bring the feet
right underneath the hips.

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(exhales loudly)

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Then inhaling again to reach

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and then exhale.

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Soft bend in the knees as
you fold it all the way down.

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(exhales loudly)

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And then inhale,
reach for the sky.

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Back all the way up,

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(inhales loudly)

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and then exhale.

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It's like painting a wall with
the hands all the way down.

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(exhales loudly)

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Inhale all the way up,

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(inhales loudly)

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exhale all the way down

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(exhales loudly)

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welcoming some
energy to the body.

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Inhale all the way up,

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(inhales loudly)

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and exhale all the way down.

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(exhales loudly)

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Nice work this time.

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Forward Fold, stay here
for a couple of breaths.

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(inhales loudly)

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Then from here,

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we're gonna walk the
hands all the way forward

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and the feet all the way back

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to come into our
first Plank pose.

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Take your time getting there.

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You can always lower the knees.

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Wrap the shoulder blades around,

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press away from the yoga mat.

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You want to find
this dundas or this length

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from the crown to the tail.

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Then inhale, puff up
through the upper back body.

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Lift your heart space
up towards the ceiling.

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Claw the fingertips
and then exhale.

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Keep the elbows
hugging into the the side body

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best you can as you
lower all the way down.

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(exhales loudly)

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Then tap into that inner smile.

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Big inhale lifts you
all the way up, press up.

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Then exhale, slow and in
control, all the way down.

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(exhales loudly)

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Inhale lifts you all
the way up, you got this.

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Exhale all the way down.

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(exhales loudly)

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One more.

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Inhale, strong core.

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Navel draws up as you press up,

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(inhales loudly)

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and exhale all the way down.

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(exhales loudly)

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Beautiful.

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Hug the elbows in.

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Inhale, Baby Cobra.

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Exhale, release.

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Curl the toes under, lift
the kneecaps, tone the quads.

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Big inhale, lift all the way up,

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Plank pose.

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Then exhale,
Downward Facing Dog.

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Use this opportunity
to find a couple

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really awesome
cleansing breaths,

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inhaling deeply through the nose

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and big exhalations out
through the nose and mouth,

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just take a couple here.

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Don't be shy.

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(exhales loudly)

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Take your dog for a little walk

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and enjoy the
process, the unfolding,

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as you stretch and move
in a way that feels good.

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Find a rhythm
that feels good today

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and focus on the things that
are serving you that feel good.

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Deep breaths.

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Try not to focus
on the things that

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are difficult,
or tight, or stuck.

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Find softness,

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(exhales loudly)

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even though we're
strengthening today.

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(inhales loudly)
(exhales loudly) Great.

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Then you're
going to walk your toes

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as wide as your yoga mat again.

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But this time, let
them spill off the yoga mat.

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So you're pressing into
the outer edges of the feet.

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Then we're gonna
slowly bend the knees.

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Lift the heels and come
into a Froggy pose variation.

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So you might have to
make some adjustments,

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maybe bring the toes
in a little bit more.

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That was a little wide for me.

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But the heels,
I left it in this variation.

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Then tap into that core strength

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by bringing the palms together.

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You're coming
into a really wide,

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like deep plie here,

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and we're gonna
try to bring the tail

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down to lift the heart up.

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So opening up through the hips.

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If bringing the hands
up is too much for you,

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then keep the fingertips down

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and you can
actually use the fingertips

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to play a little here.

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(exhales loudly)

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Then one final breath cycle,

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imagine you're
leaning back against a wall.

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If you really wanna
challenge yourself here,

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give yourself a
little space between

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your heels and your bum.

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Lift up a little higher.

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And, again, we're working
to create this nice long

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beautiful line in the
spine so the energy can run

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fluidly,

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(exhales loudly)

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and then release.

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Great work.

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To come out of this posture,
be really mindful of the knees.

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You're gonna keep
little activity in the toes,

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gripping the earth as
you walk all the way forward

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and lift the hips up high.

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Come back to your
Downward Facing Dog.

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Turn the toes in
when you get there.

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Finding that
internal rotation in the hips

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should feel really good.

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Then take a deep breath in

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and a long breath out.

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Great.

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Walk the toes in
line with the hips.

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Doesn't matter if the heels
are close to the ground or not.

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You can actually
lift the heels here.

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Then we're going to inhale.

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Draw the navel in a
not and take it over

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an imaginary hurdle here
coming into our Plank pose.

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Take a deep breath in here,

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strong Plank,

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and then exhale back
to your Downward Dog.

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(exhales loudly)

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Again, start this movement with
the belly drawing in and up.

00:10:34.458 --> 00:10:38.375
We go all the way up and
over that imaginary hurdle

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and then send it back,
Downward Facing Dog.

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Claw through the fingertips.

00:10:43.458 --> 00:10:45.458
Again, navel draws in and up.

00:10:45.458 --> 00:10:46.750
Slow it down.

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(exhales loudly)

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Breathe deep,

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(inhales loudly)

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Downward Facing Dog.

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One more time.

00:10:55.041 --> 00:10:57.083
Root down through the
index finger and thumb,

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navel the leads the way,

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(exhales loudly)

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and to your Downward Dog.

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Great work.

00:11:05.291 --> 00:11:06.583
Deep breath in,

00:11:06.583 --> 00:11:07.917
(inhales loudly)

00:11:07.917 --> 00:11:10.375
long breath out.
(exhales loudly)

00:11:10.375 --> 00:11:11.583
We're gonna slowly walk the feet

00:11:11.583 --> 00:11:13.375
back to the middle of the mat,

00:11:13.375 --> 00:11:18.250
hands come to meet the toes
after you've planted the feet.

00:11:18.250 --> 00:11:19.834
Forward fold.

00:11:19.834 --> 00:11:21.333
You're gonna bring the hands

00:11:21.333 --> 00:11:22.708
right underneath the feet,

00:11:22.708 --> 00:11:25.208
toes meeting at the wrists here.

00:11:25.208 --> 00:11:27.667
Should feel really good,

00:11:27.667 --> 00:11:30.417
shifting your weight a
little bit forward perhaps

00:11:30.417 --> 00:11:32.834
or wiggling the toes,

00:11:32.834 --> 00:11:35.750
feeling that nice
stretch through the forearms

00:11:35.750 --> 00:11:38.708
and the spaciousness
through the upper back body.

00:11:38.708 --> 00:11:40.250
If you want more in
the lower back body,

00:11:40.250 --> 00:11:43.333
bend your knees generously.

00:11:43.333 --> 00:11:47.500
(inhales loudly)
(exhales loudly)

00:11:51.375 --> 00:11:52.041
Awesome.

00:11:52.041 --> 00:11:55.250
Release the hands carefully.

00:11:55.250 --> 00:11:56.458
Press into the feet,

00:11:56.458 --> 00:11:57.417
root to rise here,

00:11:57.417 --> 00:11:59.333
reaching for the sky,

00:11:59.333 --> 00:12:00.625
reaching for the stars.

00:12:00.625 --> 00:12:02.834
Spread your
fingertips and inhale,

00:12:02.834 --> 00:12:04.875
we rise up strong,

00:12:04.875 --> 00:12:07.834
Big full body stretch here.

00:12:07.834 --> 00:12:10.291
Reach, reach,
reach, reach, reach, reach,

00:12:10.291 --> 00:12:11.708
and exhale,

00:12:11.708 --> 00:12:14.041
hands to heart.

00:12:14.041 --> 00:12:15.000
Awesome work.

00:12:15.000 --> 00:12:16.250
Okay, let's keep going.

00:12:16.250 --> 00:12:17.708
Let's stay focused here,

00:12:17.708 --> 00:12:18.917
start to deepen the breath,

00:12:18.917 --> 00:12:20.959
incorporate the
breath even more.

00:12:20.959 --> 00:12:22.792
Feet go wide as
the yoga mat again

00:12:22.792 --> 00:12:24.834
and maybe you may have
to bring it in just a bit

00:12:24.834 --> 00:12:27.875
depending on the
length of your legs.

00:12:27.875 --> 00:12:28.834
But you want your heels

00:12:28.834 --> 00:12:31.125
just a little bit
wider than your hips.

00:12:31.125 --> 00:12:32.708
All right, toes
are pointing forward,

00:12:32.708 --> 00:12:34.500
and we have
options for the hands.

00:12:34.500 --> 00:12:37.792
You can go one hand of
a fist, one hand on top.

00:12:37.792 --> 00:12:40.542
You can go namaste,
palms pressing together,

00:12:40.542 --> 00:12:42.959
or you can also send
the fingertips out in front.

00:12:42.959 --> 00:12:44.834
If you do that,
keep the heart lifted.

00:12:44.834 --> 00:12:47.208
So every variation,
the heart stays lifted.

00:12:47.208 --> 00:12:48.041
So here we go.

00:12:48.041 --> 00:12:49.875
We're gonna inhale in, exhale.

00:12:49.875 --> 00:12:50.959
Send the hips back.

00:12:50.959 --> 00:12:54.041
Knees are gonna try to
stay over the ankles here

00:12:54.041 --> 00:12:56.792
as we come into a squat
and draw the navel in and up.

00:12:56.792 --> 00:12:59.000
Then inhale, rise up strong.

00:12:59.000 --> 00:13:00.959
Find that dunda, crown to tail,

00:13:00.959 --> 00:13:02.792
and exhale, send it back.

00:13:02.792 --> 00:13:03.959
(exhales loudly)

00:13:03.959 --> 00:13:06.000
Inhale, we rise.

00:13:06.000 --> 00:13:07.250
Exhale, sink deep.

00:13:07.250 --> 00:13:09.041
(exhales loudly)

00:13:09.041 --> 00:13:11.000
Start to really sync up with
the sound of your breath.

00:13:11.000 --> 00:13:13.125
So inhale, exhale.

00:13:13.125 --> 00:13:14.375
(exhales loudly)

00:13:14.375 --> 00:13:16.417
Inhale (inhales loudly),

00:13:16.417 --> 00:13:18.291
exhale, weight is in the heels.

00:13:18.291 --> 00:13:19.917
(exhales loudly)

00:13:19.917 --> 00:13:21.583
Inhale (inhales loudly),

00:13:21.583 --> 00:13:23.166
exhale (exhales loudly),

00:13:23.166 --> 00:13:24.208
and then keep it going.

00:13:24.208 --> 00:13:25.417
Listen to the
sound of your breath,

00:13:25.417 --> 00:13:28.792
(inhales loudly)
(exhales loudly)

00:13:28.792 --> 00:13:32.792
(inhales loudly)
(exhales loudly)

00:13:32.792 --> 00:13:36.333
(inhales loudly)
(exhales loudly)

00:13:36.333 --> 00:13:38.125
then gather that
energy in the belly.

00:13:38.125 --> 00:13:40.500
Keep going.

00:13:40.500 --> 00:13:42.375
(exhales loudly)

00:13:42.375 --> 00:13:43.208
All right.

00:13:43.208 --> 00:13:45.750
So we're gonna start to get our
groove on a little bit here,

00:13:45.750 --> 00:13:47.417
just sync up with your breath.

00:13:47.417 --> 00:13:49.250
Keep weight in the heels.

00:13:49.250 --> 00:13:52.375
Keep the heart open and
lifted. (exhales loudly)

00:13:52.375 --> 00:13:54.542
Inhaling, you sink
down low now perhaps,

00:13:54.542 --> 00:13:57.417
and exhale, squeeze the
glutes and lift your heart.

00:13:57.417 --> 00:13:59.917
(inhales loudly)
(exhales loudly)

00:13:59.917 --> 00:14:02.708
Once you feel you can get
into a little bit of a rhythm,

00:14:02.708 --> 00:14:05.834
you might if it feels good,
pick up the tempo.

00:14:06.667 --> 00:14:09.166
But stay focused
the quality of movement,

00:14:09.166 --> 00:14:12.041
rather than the
quantity. (exhales loudly)

00:14:12.041 --> 00:14:15.750
Keep this
awareness of the spine.

00:14:15.750 --> 00:14:18.166
One thing yoga
asana is so good about

00:14:18.166 --> 00:14:21.959
is reminding us that
when we remember to soften

00:14:21.959 --> 00:14:23.792
and just be available,

00:14:23.792 --> 00:14:28.083
we actually have so much that
we didn't know was possible,

00:14:28.083 --> 00:14:30.250
so much energy,
so much potential.

00:14:30.250 --> 00:14:32.041
But when we're
gripping and focusing

00:14:32.041 --> 00:14:33.542
on the hard, and the fast,

00:14:33.542 --> 00:14:36.208
and the furious, and the heat,

00:14:36.208 --> 00:14:38.667
it's harder to keep up.

00:14:38.667 --> 00:14:41.959
So stay in a nice groove here,

00:14:41.959 --> 00:14:44.875
but find ways in
which you can soften.

00:14:44.875 --> 00:14:47.834
Just a good way of
putting it would be

00:14:47.834 --> 00:14:50.917
to put a little grace to it all.

00:14:50.917 --> 00:14:53.333
(exhales loudly)

00:14:53.333 --> 00:14:55.375
By now you're probably starting
to cultivate some heat.

00:14:55.375 --> 00:14:56.250
That's good.

00:14:56.250 --> 00:14:57.875
We want to get the heart
rate up a little bit here.

00:14:57.875 --> 00:14:59.458
Keep it going.
(exhales loudly)

00:14:59.458 --> 00:15:02.458
Maybe you sink the hips,
the bum down a little lower,

00:15:02.458 --> 00:15:05.041
for this last little beat

00:15:05.041 --> 00:15:07.083
(exhales loudly)

00:15:07.083 --> 00:15:09.917
and maybe squeeze the
glutes as you rise up.

00:15:12.083 --> 00:15:13.041
(exhales loudly)

00:15:13.041 --> 00:15:14.834
All right, let's do one more.

00:15:14.834 --> 00:15:17.750
And the next time you're
down low, stay there.

00:15:17.750 --> 00:15:19.875
We're here,
lengthen the tailbone down.

00:15:19.875 --> 00:15:21.417
Open the palms up.

00:15:21.417 --> 00:15:23.542
I feel like Tevye in the
Fiddler on the Roof here.

00:15:23.542 --> 00:15:24.959
(laughs) Inhale in,

00:15:24.959 --> 00:15:27.792
and then exhale, Forward fold.

00:15:27.792 --> 00:15:30.917
(exhales loudly)

00:15:30.917 --> 00:15:32.500
So ground the feet,

00:15:32.500 --> 00:15:34.625
but then shake your head lose

00:15:34.625 --> 00:15:38.875
and just let go.
(exhales loudly)

00:15:38.875 --> 00:15:42.875
Awesome work.
(exhales loudly)

00:15:42.875 --> 00:15:43.834
All right.

00:15:43.834 --> 00:15:44.750
Bend the knees,

00:15:44.750 --> 00:15:46.667
reach for the sky,
reach for the stars.

00:15:46.667 --> 00:15:49.208
Inhale, spread the
fingertips, rise up strong,

00:15:49.208 --> 00:15:50.750
(inhales loudly)

00:15:50.750 --> 00:15:52.125
and exhale, hands to heart.

00:15:52.125 --> 00:15:53.917
(exhales loudly)

00:15:53.917 --> 00:15:55.250
So we're gonna go one more round

00:15:55.250 --> 00:15:57.083
and if you have a
block, you can use it.

00:15:57.083 --> 00:15:57.917
If you don't have a block,

00:15:57.917 --> 00:15:59.000
you're just gonna
repeat what we just did.

00:15:59.000 --> 00:16:01.000
It's super great.

00:16:01.000 --> 00:16:02.083
So if you have one block,

00:16:02.083 --> 00:16:04.667
just bring it
underneath one foot.

00:16:04.667 --> 00:16:06.708
So you have one
foot on the block

00:16:06.708 --> 00:16:08.291
and one foot off.

00:16:08.291 --> 00:16:09.750
Again, if you don't
have a block, no worries.

00:16:09.750 --> 00:16:10.542
Just do the same thing,

00:16:10.542 --> 00:16:12.792
you're gonna get
loads of benefits.

00:16:12.792 --> 00:16:13.625
So here we go.

00:16:13.625 --> 00:16:15.583
Find that the upward current

00:16:15.583 --> 00:16:17.375
of energy through the front body

00:16:17.375 --> 00:16:19.458
and then the
grounding of the back body.

00:16:19.458 --> 00:16:21.000
(exhales loudly)

00:16:21.000 --> 00:16:25.041
Toes are pointing forward,
we inhale, (inhales loudly)

00:16:25.041 --> 00:16:28.625
and exhale, just to relax the
shoulders. (exhales loudly)

00:16:28.625 --> 00:16:29.875
Then said the hips back.

00:16:29.875 --> 00:16:31.083
Take a deep breath in,

00:16:31.083 --> 00:16:32.291
fingertips go forward

00:16:32.291 --> 00:16:34.750
or maybe you take a
mudra or something that feels

00:16:34.750 --> 00:16:36.250
supportive in the hands.

00:16:36.250 --> 00:16:37.959
Then inhale, lift and squeeze,

00:16:37.959 --> 00:16:38.917
and if you're on the block,

00:16:38.917 --> 00:16:40.708
you might lift that left leg up,

00:16:40.708 --> 00:16:42.125
squeeze and lift,

00:16:42.125 --> 00:16:45.333
and then inhale
back all the way down.

00:16:45.333 --> 00:16:47.375
Exhale, squeeze and lift.

00:16:47.375 --> 00:16:49.875
And of course the right foot is
really pressing into the block

00:16:49.875 --> 00:16:51.375
to lift the heart

00:16:51.375 --> 00:16:54.250
and chest up.
(exhales loudly)

00:16:54.250 --> 00:16:55.583
(inhales loudly)

00:16:55.583 --> 00:16:59.792
So inhale to lower
now, exhale to lift.

00:16:59.792 --> 00:17:02.792
Let's get clear on that.
(exhales loudly)

00:17:02.792 --> 00:17:05.750
(inhales loudly)
(exhales loudly)

00:17:05.750 --> 00:17:08.916
You can hold onto
your focus out in front,

00:17:08.916 --> 00:17:10.541
but make sure that
you're not clenching

00:17:10.541 --> 00:17:12.625
in the forehead or the jaw.

00:17:12.625 --> 00:17:17.125
Keep it soft and easy.
(exhales loudly)

00:17:17.125 --> 00:17:19.458
(inhales loudly)
(exhales loudly)

00:17:19.458 --> 00:17:22.791
(inhales loudly)
(exhales loudly)

00:17:22.791 --> 00:17:26.791
Definitely feeling it
in my glutes. (laughs)

00:17:26.791 --> 00:17:29.083
And the block just really brings
it into that right glute.

00:17:29.083 --> 00:17:30.125
(moans)

00:17:30.125 --> 00:17:32.250
Okay, keep the
hip points lifting up,

00:17:32.250 --> 00:17:34.041
not moving forward.

00:17:34.041 --> 00:17:36.458
Excuse me, not moving
to side if you're on the block.

00:17:36.458 --> 00:17:40.542
Try to keep this
idea of them lifting up.

00:17:40.542 --> 00:17:41.917
It's hard for me
to talk and do this.

00:17:41.917 --> 00:17:43.708
Inhale, lower.

00:17:43.708 --> 00:17:45.834
Exhale, lift (exhales loudly).

00:17:45.834 --> 00:17:47.834
(inhales loudly)
(exhales loudly)

00:17:47.834 --> 00:17:49.458
Throat open.

00:17:49.458 --> 00:17:51.834
Heart lifted.
(exhales loudly)

00:17:51.834 --> 00:17:53.417
Great.

00:17:53.417 --> 00:17:54.375
Release.

00:17:54.375 --> 00:17:55.792
If you're on the block,

00:17:55.792 --> 00:17:58.750
just bring it to the
other side very quickly.

00:17:58.750 --> 00:18:00.667
Everyone else is just
taking a little breather,

00:18:00.667 --> 00:18:04.792
a little break.

00:18:04.792 --> 00:18:06.041
Last round, here we go.

00:18:06.041 --> 00:18:07.333
Find what feels good.

00:18:07.333 --> 00:18:09.333
Lift the corners of the
mouth a little bit here.

00:18:09.333 --> 00:18:11.000
Inhale (inhales loudly),

00:18:11.000 --> 00:18:13.458
exhale to relax the
shoulders (exhales loudly),

00:18:13.458 --> 00:18:14.917
and inhale to lower.

00:18:14.917 --> 00:18:17.667
So think about
sending the hips back

00:18:17.667 --> 00:18:18.792
to bend the knees

00:18:18.792 --> 00:18:20.959
and then we squeeze and lift up.

00:18:20.959 --> 00:18:23.959
(inhales loudly)
(exhales loudly)

00:18:23.959 --> 00:18:26.208
(inhales loudly)
(exhales loudly)

00:18:26.208 --> 00:18:29.708
Let's sync up with our breath.
(exhales loudly)

00:18:29.708 --> 00:18:32.291
(inhales loudly) If you're
getting a little overheated,

00:18:32.291 --> 00:18:33.500
exhale out through the mouth.

00:18:33.500 --> 00:18:34.583
Let some of that heat go.

00:18:34.583 --> 00:18:37.166
(inhales loudly)
(exhales loudly)

00:18:37.166 --> 00:18:39.333
(inhales loudly)
(exhales loudly)

00:18:39.333 --> 00:18:41.917
Squeezing the glutes
at the top. (exhales loudly)

00:18:41.917 --> 00:18:44.000
(inhales loudly)
(exhales loudly)

00:18:44.000 --> 00:18:46.542
(inhales loudly)
(exhales loudly)

00:18:46.542 --> 00:18:48.875
(inhales loudly)
(exhales loudly)

00:18:48.875 --> 00:18:52.792
(inhales loudly)
Keep it cool.

00:18:52.792 --> 00:18:54.000
Stay calm.

00:18:54.000 --> 00:18:56.125
(inhales loudly)
(exhales loudly)

00:18:56.125 --> 00:18:58.083
(inhales loudly)
(exhales loudly)

00:18:58.083 --> 00:19:00.291
(inhales loudly)
(exhales loudly)

00:19:00.291 --> 00:19:02.500
(inhales loudly)
(exhales loudly)

00:19:02.500 --> 00:19:04.166
(inhales loudly)
Awesome.

00:19:04.166 --> 00:19:05.375
Now we're gonna do one more.

00:19:05.375 --> 00:19:06.208
The next time you're down there,

00:19:06.208 --> 00:19:07.333
if you're on the block,

00:19:07.333 --> 00:19:08.166
just kick it to the side

00:19:08.166 --> 00:19:09.250
and we'll all meet up.

00:19:09.250 --> 00:19:10.417
We are one.

00:19:10.417 --> 00:19:14.250
Now coming into this
last squat, (exhales loudly)

00:19:14.250 --> 00:19:16.166
and then find a
mudra that feels good.

00:19:16.166 --> 00:19:17.500
It can be Wu-Tang,

00:19:17.500 --> 00:19:18.792
it could be Thriller,

00:19:18.792 --> 00:19:20.750
it could be Lotus.

00:19:20.750 --> 00:19:23.375
We're just gonna sink a
little deeper. (exhales loudly)

00:19:23.375 --> 00:19:25.917
And inhale, lift your heart
and lift your toes.

00:19:25.917 --> 00:19:28.583
Then exhale, sink a
little deeper. (exhales loudly)

00:19:28.583 --> 00:19:29.959
And then just one
more time, you got this.

00:19:29.959 --> 00:19:30.750
Inhale,

00:19:30.750 --> 00:19:33.500
exhale, sink a little deeper,

00:19:33.500 --> 00:19:35.125
and then let everything go,

00:19:35.125 --> 00:19:36.208
Forward fold.

00:19:36.208 --> 00:19:38.667
Awesome work everyone.

00:19:38.667 --> 00:19:40.333
Sway gently, side to side.

00:19:40.333 --> 00:19:43.250
Shake the head, a
little yes, a little no.

00:19:45.250 --> 00:19:47.208
Take a deep breath in,
(inhales loudly)

00:19:47.208 --> 00:19:48.250
and exhale everyone,

00:19:48.250 --> 00:19:52.000
out through the mouth.
(exhales loudly)

00:19:52.000 --> 00:19:53.875
Then as you're ready,

00:19:53.875 --> 00:19:55.417
open the eyes if they're closed

00:19:55.417 --> 00:19:57.792
and bring the
fingertips out in front.

00:19:57.792 --> 00:19:59.333
This isn't a very (laughs)

00:19:59.333 --> 00:20:00.417
anti-transition here.

00:20:00.417 --> 00:20:02.625
We're just gonna
slowly come to all fours.

00:20:02.625 --> 00:20:06.458
So walk the toes
back and guide yourself

00:20:06.458 --> 00:20:07.917
to Tabletop Position.

00:20:07.917 --> 00:20:11.041
The block can go away for a bit.

00:20:11.041 --> 00:20:14.458
We come to this
nice neutral spine.

00:20:14.458 --> 00:20:16.333
And if you need a
moment to just bump

00:20:16.333 --> 00:20:17.750
the hips a little left to right

00:20:17.750 --> 00:20:19.375
or do something figure eights,

00:20:19.375 --> 00:20:20.458
listen to your body.

00:20:20.458 --> 00:20:22.208
Find what feels good.

00:20:25.417 --> 00:20:27.542
Then press away from the yoga
mat and when you're ready,

00:20:27.542 --> 00:20:29.667
keep the left foot
pressing to the ground

00:20:29.667 --> 00:20:32.166
and you're just gonna lift
the right toes towards the sky

00:20:32.166 --> 00:20:33.625
and just baby pulses here as you

00:20:33.625 --> 00:20:35.917
press away from your yoga mat.

00:20:35.917 --> 00:20:37.792
And then make sure
to engage your core

00:20:37.792 --> 00:20:40.333
by drawing the navel in and up.

00:20:41.959 --> 00:20:43.333
Baby pulses.

00:20:45.834 --> 00:20:47.667
Neck is nice and long.

00:20:49.333 --> 00:20:51.667
Keep it going.

00:20:52.542 --> 00:20:54.625
Then we'll take a
deep breath in and exhale,

00:20:54.625 --> 00:20:57.208
knee to nose, round it through.

00:20:57.208 --> 00:21:00.583
Then inhale, right toes
all the way towards the sky.

00:21:00.583 --> 00:21:03.208
Exhale, knee to nose,
round it through.

00:21:03.208 --> 00:21:04.750
Inhale, 
right toes towards the sky.

00:21:04.750 --> 00:21:06.000
Last one.

00:21:06.000 --> 00:21:09.458
Exhale, knee to nose.
(exhales loudly)

00:21:09.458 --> 00:21:11.750
Inhale, right leg
toward the sky,

00:21:11.750 --> 00:21:13.959
and then we're
gonna release and switch.

00:21:13.959 --> 00:21:16.667
Baby pulses with the left leg,

00:21:16.667 --> 00:21:17.917
left toe's up.

00:21:17.917 --> 00:21:18.917
Here we go.

00:21:18.917 --> 00:21:21.083
So keep that line of
the spine nice and long,

00:21:21.083 --> 00:21:23.375
lots of awareness of the navel,

00:21:23.375 --> 00:21:26.500
the core drawing in and up.
(exhales loudly)

00:21:26.500 --> 00:21:28.458
Press away from
your yoga mat here,

00:21:28.458 --> 00:21:32.625
shoulders away from the ears,
pulsing. (exhales loudly)

00:21:33.625 --> 00:21:36.208
(inhales loudly)
(exhales loudly)

00:21:36.208 --> 00:21:38.375
Nice work, everyone.
Keep it going.

00:21:38.375 --> 00:21:39.708
We're almost done.

00:21:39.708 --> 00:21:42.667
(inhales loudly)
(exhales loudly)

00:21:42.667 --> 00:21:44.500
Sweet, and then here we go.

00:21:44.500 --> 00:21:46.583
Inhale in,
exhale, knee to nose.

00:21:46.583 --> 00:21:49.000
Round it through,
squeeze and lift.

00:21:49.000 --> 00:21:51.000
Inhale, left toes
towards the sky.

00:21:51.000 --> 00:21:52.125
Open the chest.

00:21:52.125 --> 00:21:54.166
Exhale, squeeze and lift,

00:21:54.166 --> 00:21:55.625
knee to nose.

00:21:55.625 --> 00:21:58.542
Last one.
Inhale, reach.

00:21:58.542 --> 00:22:02.458
Exhale, knee to nose.
(exhales loudly)

00:22:02.458 --> 00:22:05.000
Inhale, left toes
towards the sky,

00:22:05.000 --> 00:22:06.250
and exhale, release.

00:22:06.250 --> 00:22:09.333
Walk the knees up
towards the wrists.

00:22:09.333 --> 00:22:11.583
Swing the legs to one side

00:22:11.583 --> 00:22:14.250
and come to a seat.

00:22:14.250 --> 00:22:17.166
You're gonna send
the legs out in front,

00:22:17.166 --> 00:22:20.250
Dandasana.

00:22:20.250 --> 00:22:22.208
Just take a moment
here to catch your breath.

00:22:22.208 --> 00:22:23.125
(exhales loudly)

00:22:23.125 --> 00:22:25.792
Appreciate your body

00:22:25.792 --> 00:22:29.625
and remember that we

00:22:29.625 --> 00:22:33.333
really can totally
focus on core and booty.

00:22:33.333 --> 00:22:37.208
But we need to remember why,

00:22:37.208 --> 00:22:38.000
why we're doing it.

00:22:38.000 --> 00:22:40.166
So I wanted to
come to Dandasana today

00:22:40.166 --> 00:22:42.083
to just remember
(groans)

00:22:42.083 --> 00:22:44.917
what are all the ways in which
a healthy core supports me

00:22:44.917 --> 00:22:47.834
that aren't toxic,

00:22:49.792 --> 00:22:52.917
that make me feel good,

00:22:52.917 --> 00:22:56.875
that help me sit
up nice and tall,

00:22:56.875 --> 00:22:59.583
that help me improve my posture,

00:23:02.375 --> 00:23:05.250
keep me free from back pain.

00:23:10.458 --> 00:23:12.875
I was made to be mobile,

00:23:12.875 --> 00:23:16.917
move through life with
more ease and fluidity.

00:23:18.583 --> 00:23:20.166
All right, then
press into your hands.

00:23:20.166 --> 00:23:21.041
Lift the hips,

00:23:21.041 --> 00:23:23.667
come all the way
forward with the booty.

00:23:23.667 --> 00:23:26.125
Then we'll slowly
roll down to the back,

00:23:26.125 --> 00:23:28.708
nice and slow.
Take your time.

00:23:28.708 --> 00:23:30.542
When you get there,

00:23:30.542 --> 00:23:32.208
get centered on your yoga mat

00:23:32.208 --> 00:23:35.542
and you're gonna just hug
both knees into the chest.

00:23:35.542 --> 00:23:38.291
You're gonna take
them over to the left side.

00:23:38.291 --> 00:23:39.583
You might even use your toes

00:23:39.583 --> 00:23:42.333
to bring your hips
more towards the right.

00:23:42.333 --> 00:23:45.625
So we're in a Reclined
Twist here just to start.

00:23:45.625 --> 00:23:48.375
You can even turn your
gaze towards your right hand.

00:23:48.375 --> 00:23:49.542
It feels good.

00:23:51.125 --> 00:23:52.417
And we're here,

00:23:52.417 --> 00:23:55.750
either staying in the
twist for restorative,

00:23:55.750 --> 00:23:57.792
or we'll bring the
fingertips to the temples,

00:23:57.792 --> 00:23:59.208
soft fingers here.

00:23:59.208 --> 00:24:00.291
Inhale, in.

00:24:00.291 --> 00:24:01.583
Exhale, lift.

00:24:01.583 --> 00:24:03.375
Careful not to crunch
the back of the neck.

00:24:03.375 --> 00:24:04.750
So keep your chin,

00:24:04.750 --> 00:24:08.166
your throat nice
and open and lifted.

00:24:08.166 --> 00:24:09.625
Inhale to find length

00:24:09.625 --> 00:24:12.834
and exhale to
draw everything in.

00:24:12.834 --> 00:24:14.792
Keep the neck nice and long.

00:24:14.792 --> 00:24:17.834
(inhales loudly)
(exhales loudly)

00:24:17.834 --> 00:24:20.000
(inhales loudly)
(exhales loudly)

00:24:20.000 --> 00:24:22.667
So you can really use
that exhale to squeeze.

00:24:22.667 --> 00:24:23.875
(exhales loudly)

00:24:23.875 --> 00:24:26.083
(inhales loudly)
(exhales loudly)

00:24:26.083 --> 00:24:27.708
(inhales loudly)
(exhales loudly)

00:24:27.708 --> 00:24:30.583
Mindfully toning the muscle

00:24:30.583 --> 00:24:34.333
and keeping a strong
awareness in the spine,

00:24:34.333 --> 00:24:35.708
the neck,

00:24:35.708 --> 00:24:40.000
keeping the face nice and calm.

00:24:40.000 --> 00:24:41.750
(inhales loudly)
(exhales loudly)

00:24:41.750 --> 00:24:43.333
(inhales loudly)
(exhales loudly)

00:24:43.333 --> 00:24:45.500
All right, nice work.

00:24:45.500 --> 00:24:47.041
We're gonna release this.

00:24:47.041 --> 00:24:48.000
Release the hands.

00:24:48.000 --> 00:24:49.625
Go right into the other side.

00:24:49.625 --> 00:24:52.458
So start with the twist,

00:24:52.458 --> 00:24:54.208
knees fall to the right.

00:24:54.208 --> 00:24:56.041
Again you can move your
hips to the center of the mat

00:24:56.041 --> 00:24:57.625
if that feels good.

00:24:57.625 --> 00:24:59.458
You could always opt
out of the oblique work

00:24:59.458 --> 00:25:02.417
and just stay in
the Reclined Twist.

00:25:02.417 --> 00:25:04.834
Otherwise, we'll bring
the fingertips to the temples.

00:25:04.834 --> 00:25:06.250
Inhale in

00:25:06.250 --> 00:25:07.542
and exhale, lift.

00:25:07.542 --> 00:25:09.208
Keep your gaze up
towards the ceiling

00:25:09.208 --> 00:25:10.542
or even up
towards your third eye.

00:25:10.542 --> 00:25:13.375
Inhale, lower.
Exhale, lift.

00:25:13.375 --> 00:25:15.542
Inhale, lower.
Exhale, lift.

00:25:15.542 --> 00:25:17.625
Fingertips can
come behind the head.

00:25:17.625 --> 00:25:19.417
Try to keep the
elbows nice and wide.

00:25:19.417 --> 00:25:21.125
(exhales loudly)

00:25:21.125 --> 00:25:22.333
(inhales loudly)
(exhales loudly)

00:25:22.333 --> 00:25:24.333
Find a rhythm.

00:25:24.333 --> 00:25:26.291
Listen to your breath.

00:25:26.291 --> 00:25:28.250
Inhale, lower.

00:25:28.250 --> 00:25:29.959
Exhale, lift.

00:25:29.959 --> 00:25:31.792
(inhales loudly)
(exhales loudly)

00:25:31.792 --> 00:25:33.834
(inhales loudly)
As you exhale and lift,

00:25:33.834 --> 00:25:35.750
the navel contracts in.

00:25:35.750 --> 00:25:37.834
(inhales loudly)
(exhales loudly)

00:25:37.834 --> 00:25:40.041
(inhales loudly)
(exhales loudly)

00:25:40.041 --> 00:25:42.417
(inhales loudly)
(exhales loudly)

00:25:42.417 --> 00:25:44.708
(inhales loudly)
(exhales loudly)

00:25:44.708 --> 00:25:46.375
Focus on the quality,

00:25:46.375 --> 00:25:47.750
the sensation of the movement,

00:25:47.750 --> 00:25:49.333
rather than the quantity.

00:25:49.333 --> 00:25:50.792
So you don't need to
jerk yourself around here.

00:25:50.792 --> 00:25:52.166
You don't need to create

00:25:52.166 --> 00:25:54.375
any tension in the
neck or the shoulders.

00:25:54.375 --> 00:25:55.333
Work it out.

00:25:55.333 --> 00:25:56.959
(inhales loudly)
(exhales loudly)

00:25:56.959 --> 00:25:59.041
(inhales loudly)
(exhales loudly)

00:25:59.041 --> 00:26:01.375
(inhales loudly)
(exhales loudly)

00:26:01.375 --> 00:26:03.291
(inhales loudly)
(exhales loudly)

00:26:03.291 --> 00:26:05.375
(inhales loudly)
(exhales loudly)

00:26:05.375 --> 00:26:07.417
(inhales loudly)
(exhales loudly)

00:26:07.417 --> 00:26:08.792
Awesome, do one more,

00:26:08.792 --> 00:26:11.041
and then release everything.

00:26:11.041 --> 00:26:11.875
Awesome work.

00:26:11.875 --> 00:26:14.542
Bring the feet
together, knees wide.

00:26:14.542 --> 00:26:16.542
Reclined Cobblers Pose.

00:26:16.542 --> 00:26:20.125
Snuggle the shoulder blades
underneath the heart space,

00:26:20.125 --> 00:26:21.583
hands come to the belly,

00:26:21.583 --> 00:26:23.250
and we start to soften it out.

00:26:23.250 --> 00:26:26.834
Let the breath just
return to a natural rhythm.

00:26:26.834 --> 00:26:31.417
Close your eyes.
(exhales loudly)

00:26:31.417 --> 00:26:36.291
And find stillness here and
just start to cool off a bit.

00:26:36.291 --> 00:26:40.500
Give thanks for your
body and for your breath.

00:26:49.667 --> 00:26:50.917
You can stay here.

00:26:50.917 --> 00:26:54.333
If time allows, you can stay
here a little bit longer.

00:26:54.333 --> 00:26:56.083
Or if you're ready,

00:26:56.083 --> 00:27:00.417
we'll begin to
slowly make our way to

00:27:00.417 --> 00:27:04.250
Shavasana by extending
one leg out then the other.

00:27:04.250 --> 00:27:06.625
Maybe you take a moment to

00:27:06.625 --> 00:27:09.834
windshield wiper
the toes back and forth.

00:27:10.667 --> 00:27:14.000
Take one arm out
and then the other.

00:27:15.041 --> 00:27:17.875
Then take a deep,
loving inhale in.

00:27:17.875 --> 00:27:19.041
Really go for the gold here.

00:27:19.041 --> 00:27:22.542
Breathe in deep.
(inhales loudly)

00:27:22.542 --> 00:27:25.291
And as you exhale,
let everything go,

00:27:25.291 --> 00:27:28.500
softening relaxing
the weight of the body

00:27:28.500 --> 00:27:30.667
completely into the earth.

00:27:32.083 --> 00:27:33.750
Close your eyes.

00:27:35.875 --> 00:27:37.708
Relax your tongue.

00:27:40.750 --> 00:27:41.834
Let go.

00:27:50.375 --> 00:27:52.458
Awesome work today, my friends.

00:27:52.458 --> 00:27:54.000
Slowly draw the palms together,

00:27:54.000 --> 00:27:56.208
bring 'em up to the third eye.

00:27:56.208 --> 00:27:59.583
The awesome in me
bows to the awesome in you.

00:27:59.583 --> 00:28:01.458
Way to work with integrity

00:28:01.458 --> 00:28:04.417
and to stay
present with your breath

00:28:04.417 --> 00:28:09.166
as we step into our best
and most beautiful selves

00:28:09.166 --> 00:28:12.583
in both body, mind,

00:28:12.583 --> 00:28:15.708
and heart.

00:28:15.708 --> 00:28:17.792
Have an awesome day.

00:28:17.792 --> 00:28:18.917
Namaste.

00:28:21.166 --> 00:28:23.166
(exhales loudly)

00:28:23.166 --> 00:28:26.750
(upbeat music)