WEBVTT 00:00:00.515 --> 00:00:01.879 - Oh hello there! 00:00:01.879 --> 00:00:04.599 Welcome to Yoga With Adriene or welcome back. 00:00:04.599 --> 00:00:08.909 I'm Adriene, that's Benji and today we have a lovely 00:00:08.909 --> 00:00:11.880 practice for lymphatic flow. 00:00:11.880 --> 00:00:14.119 So hop it to something comfy and let's get started. 00:00:15.375 --> 00:00:19.575 (upbeat music) 00:00:28.254 --> 00:00:29.599 Alright, here we go. 00:00:29.599 --> 00:00:31.340 Come on down to the ground. 00:00:31.340 --> 00:00:35.361 We're gonna begin lying down on our backs. 00:00:36.960 --> 00:00:41.122 Thank you so much for taking this time for yourself, 00:00:42.185 --> 00:00:46.960 spending it with me and, of course, with dear Benji here. 00:00:46.960 --> 00:00:48.659 When you come on down to the ground, 00:00:48.659 --> 00:00:52.000 go ahead and let your legs stretch out. 00:00:52.000 --> 00:00:54.785 We're just gonna take the arms up and overhead 00:00:54.785 --> 00:00:58.997 and take a big full body stretch here to start. 00:01:01.040 --> 00:01:04.359 Start to bring your awareness, your attention to your breath 00:01:04.359 --> 00:01:06.599 and you can even close your eyes here 00:01:06.599 --> 00:01:11.280 as you start to move the feet a little, 00:01:11.280 --> 00:01:14.822 maybe pointing and flexing the feet. 00:01:16.580 --> 00:01:19.420 And maybe spreading the fingertips wide 00:01:19.420 --> 00:01:22.560 and then closing them. 00:01:22.560 --> 00:01:27.082 Moving the ankles perhaps and the wrists. 00:01:28.610 --> 00:01:33.613 And then take a deep breath in here, big full body stretch. 00:01:35.359 --> 00:01:39.359 And as you exhale, we're gonna bring the arms back in as we 00:01:39.359 --> 00:01:42.172 slowly hug the right knee, just the right knee 00:01:42.172 --> 00:01:45.359 all the way up towards the chest. 00:01:45.359 --> 00:01:48.079 Now you can just bring your awareness to your lower back 00:01:48.079 --> 00:01:51.183 here, make any adjustments here so that you're 00:01:51.183 --> 00:01:55.959 comfortable and then slightly bring a connection to your core. 00:01:55.959 --> 00:01:57.554 So we're not just soft in the belly 00:01:57.554 --> 00:02:00.879 but there's a little engagement there. 00:02:00.879 --> 00:02:04.439 Then we're gonna flex the left foot and actively bend the 00:02:04.439 --> 00:02:08.400 elbows to squeeze the right knee in towards your chest. 00:02:08.400 --> 00:02:12.319 So you feel this kind of massage, this compression in 00:02:12.319 --> 00:02:15.416 the front of the right hip crease. 00:02:17.020 --> 00:02:19.573 And then begin to gently deepen your breath, 00:02:19.573 --> 00:02:23.100 feeling that rise and fall. 00:02:24.240 --> 00:02:28.722 That big, full inhalation. 00:02:29.840 --> 00:02:31.444 Filling the lungs with air 00:02:31.444 --> 00:02:35.759 and that long slow exhalation, 00:02:35.759 --> 00:02:39.997 letting the ribs and the chest soften. 00:02:42.319 --> 00:02:44.639 Great, now from here we're gonna bend the left knee, 00:02:44.639 --> 00:02:47.319 bring the left foot to the ground and you're just gonna 00:02:47.319 --> 00:02:49.800 use that to kind of ground you here as you pull your 00:02:49.800 --> 00:02:51.560 right knee towards your right shoulder. 00:02:51.560 --> 00:02:53.964 So we're just opening up through that hip here, 00:02:53.964 --> 00:02:57.349 still focusing on that massage or that compression 00:02:57.349 --> 00:02:59.229 in the right hip crease. 00:03:01.889 --> 00:03:04.680 Then you can stay here particularly if you're feeling 00:03:04.680 --> 00:03:08.639 a little unstable, maybe re-engage the core or there's 00:03:08.639 --> 00:03:11.960 an option to bring your left hand down to the earth and 00:03:11.960 --> 00:03:15.319 just slowly open up through the left hip by coming on to 00:03:15.319 --> 00:03:17.599 the outer edge of your left foot. 00:03:17.599 --> 00:03:21.960 You're not coming into a full reclined Cobbler's or like an 00:03:21.960 --> 00:03:25.729 open butterfly knee but just a little opening here. 00:03:26.830 --> 00:03:28.844 Good, then inhale in, 00:03:28.844 --> 00:03:33.240 fill all four sides of the torso with air 00:03:33.240 --> 00:03:37.109 and then exhale, use that slight drawing in of the belly, 00:03:37.109 --> 00:03:39.400 slight drawing into center to come all the way 00:03:39.400 --> 00:03:43.240 back to center, stretch both legs out. 00:03:43.240 --> 00:03:46.291 Inhale, reach up towards the back, 00:03:46.291 --> 00:03:47.930 so a big full body stretch, 00:03:47.930 --> 00:03:49.830 reach up towards the top of your head, 00:03:49.830 --> 00:03:52.319 beyond the top of your head actually, sorry. 00:03:52.319 --> 00:03:56.159 And then exhale slow and steady, bring the arms back in 00:03:56.159 --> 00:03:58.839 and this time left knee comes up. 00:04:00.400 --> 00:04:03.439 Nice stretch here, try to keep the shoulders relaxed. 00:04:03.439 --> 00:04:06.894 Think about softening through your sternum, your chest. 00:04:08.039 --> 00:04:11.639 Good and then again, finding a little massage in the front of 00:04:11.639 --> 00:04:14.283 the left hip crease this time. 00:04:15.270 --> 00:04:20.574 And starting to activate the right foot, the right leg, 00:04:22.050 --> 00:04:26.313 just feeling a little connection to core here. 00:04:31.360 --> 00:04:34.520 And when you're ready, we'll keep the left knee squeezing 00:04:34.520 --> 00:04:38.799 up towards the chest as you bend the right knee, 00:04:38.799 --> 00:04:40.707 right foot comes to the ground 00:04:40.707 --> 00:04:43.160 and then slowly begin to open it up. 00:04:43.160 --> 00:04:45.178 Think about bringing your left knee towards 00:04:45.178 --> 00:04:47.560 your left shoulder. 00:04:47.560 --> 00:04:51.519 Squeezing, feeling that gentle compression in the front of 00:04:51.519 --> 00:04:54.008 the left hip crease. 00:04:57.639 --> 00:05:00.639 And I'm staying in kind of a nice neutral spine here but 00:05:00.639 --> 00:05:05.199 just play with your pelvis, make sure you're not feeling 00:05:05.199 --> 00:05:07.511 anything funky in the low back. 00:05:08.680 --> 00:05:11.800 Alright, stay here or option to bring the right hand to the 00:05:11.800 --> 00:05:15.110 ground and just slowly with the core engaged, 00:05:15.110 --> 00:05:18.788 open the right knee gently, it's kind of a funky one, 00:05:18.788 --> 00:05:21.920 to the outer edge of the right foot. 00:05:21.920 --> 00:05:25.759 Breathe, you got to bring the breath. 00:05:25.759 --> 00:05:27.279 I know you can. 00:05:27.279 --> 00:05:29.302 Big inhalation. 00:05:31.879 --> 00:05:34.342 Long exhale. 00:05:39.439 --> 00:05:42.160 Good, relax through your shoulders, inhale in again. 00:05:42.160 --> 00:05:47.076 Exhale, we draw it all back into center on that exhale. 00:05:47.076 --> 00:05:49.508 Great, bring both feet to the ground now, 00:05:49.508 --> 00:05:52.160 knees bent, palms on the earth. 00:05:52.160 --> 00:05:55.079 Snuggle your shoulder blades underneath your heart space 00:05:55.079 --> 00:05:58.948 and really feel the backs, like the the mid-back, 00:05:58.948 --> 00:06:02.531 backs of the ribs, press into the mat here. 00:06:02.531 --> 00:06:05.338 Curl the tailbone up so you feel this connection in 00:06:05.338 --> 00:06:08.295 your core, this imprint, navel to spine, 00:06:08.295 --> 00:06:10.957 low back flush with the mat. 00:06:10.957 --> 00:06:14.199 Good, keep the shoulders relaxed here, inhale in. 00:06:14.199 --> 00:06:18.680 Exhale, slowly begin to lift the hip points. 00:06:18.680 --> 00:06:22.973 Nice and slow massaging all the way up through the spine. 00:06:22.973 --> 00:06:25.779 Keep your gaze up towards the sky here 00:06:25.779 --> 00:06:27.759 as you lift the chest to the chin. 00:06:29.195 --> 00:06:33.181 Slow and steady rising up, 00:06:33.181 --> 00:06:35.332 shoulders relaxed, 00:06:35.332 --> 00:06:38.359 gentle drawing in of the low ribs. 00:06:40.034 --> 00:06:43.439 Good, then slow and steady, soften through the sternum, 00:06:43.439 --> 00:06:46.700 the chest and begin to roll it down. 00:06:46.700 --> 00:06:52.199 Sometimes it helps me to close my eyes here in these ridges 00:06:52.199 --> 00:06:54.840 to kind of slow down and 00:06:54.840 --> 00:06:59.450 feel the sensation through each vertebra. 00:06:59.450 --> 00:07:01.560 Alright, here we go again. 00:07:01.560 --> 00:07:03.120 Inhale in. 00:07:03.120 --> 00:07:05.840 Exhale, begin to tuck the tailbone, 00:07:05.840 --> 00:07:07.430 move through that imprint, 00:07:07.430 --> 00:07:11.639 that navel to spine and then slowly begin to press 00:07:11.639 --> 00:07:15.160 into all four corners of the feet to continue rolling 00:07:15.160 --> 00:07:17.759 all the way up, nice and slow. 00:07:19.586 --> 00:07:22.560 Take a deep breath in at the top, your top. 00:07:22.560 --> 00:07:27.040 And then exhale, nice and slow all the way down. 00:07:32.132 --> 00:07:34.759 Beautiful, from here we're gonna lift the knees up 00:07:34.759 --> 00:07:37.760 towards the chest and bring the hands to the backs of the 00:07:37.760 --> 00:07:41.920 knees and you're just gonna allow the weight of your 00:07:41.920 --> 00:07:45.319 feet to drop here up and then down. 00:07:45.319 --> 00:07:47.879 And you get to kind of give a little pressure in the backs 00:07:47.879 --> 00:07:50.479 of the knees here like a massage, like a squeeze so 00:07:50.479 --> 00:07:53.694 you're not pressing but just 00:07:53.694 --> 00:07:57.329 moving the toes up and back. 00:07:57.329 --> 00:08:00.756 Again, you can offer a little squeeze behind the backs 00:08:00.756 --> 00:08:03.160 of the knees here. 00:08:04.360 --> 00:08:06.629 And we're breathing here. 00:08:06.629 --> 00:08:10.749 Let's continue for five, 00:08:10.749 --> 00:08:13.519 for four, 00:08:13.519 --> 00:08:16.949 three, two 00:08:16.949 --> 00:08:18.030 and on the one, 00:08:18.030 --> 00:08:21.800 we're gonna connect to our core and start to rock and 00:08:21.800 --> 00:08:24.410 roll up and down the length of the spine. 00:08:24.410 --> 00:08:28.879 This move is not for every body so if you are not all about it 00:08:28.879 --> 00:08:32.399 just turn to one side and use your palms to press up to a 00:08:32.399 --> 00:08:35.799 nice comfortable seat, otherwise we're gonna massage 00:08:35.799 --> 00:08:39.440 up and down the length of the spine and then we'll all join 00:08:39.440 --> 00:08:42.200 in together in all fours. 00:08:42.200 --> 00:08:47.000 So make your way to all fours, spread the fingertips wide. 00:08:48.028 --> 00:08:51.349 Knees are underneath the hips, wrists underneath the shoulders. 00:08:52.486 --> 00:08:56.380 Inhale, drop the belly, open the chest, collarbones wide as 00:08:56.380 --> 00:08:59.799 you look forward, claw through the fingertips as you draw the 00:08:59.799 --> 00:09:03.379 navel up, round through the spine, tailbone draws down 00:09:03.379 --> 00:09:05.104 towards the backs of the knees 00:09:05.104 --> 00:09:08.677 as the chin draws in towards the chest. 00:09:08.677 --> 00:09:11.024 Take three more of those on your own 00:09:11.024 --> 00:09:13.329 with the sound of your breath. 00:09:13.329 --> 00:09:17.579 Invitation here to soften your gaze or close your eyes. 00:09:33.671 --> 00:09:38.160 Beautiful, come back to Tabletop Position here, 00:09:38.160 --> 00:09:39.679 press away from your yoga mat. 00:09:39.679 --> 00:09:42.839 On your next inhale, send your right toes out, 00:09:42.839 --> 00:09:46.279 left fingertips forward. Breathe in, find length. 00:09:46.279 --> 00:09:49.554 Exhale, navel draws in, 00:09:49.554 --> 00:09:52.950 elbow and knee come together, chin to chest. 00:09:52.950 --> 00:09:55.660 Beautiful, inhale, expand. 00:09:57.601 --> 00:10:00.960 With the breath, exhale, draw it in. 00:10:02.862 --> 00:10:06.779 Inhale, expand, reach out, nice long neck. 00:10:06.779 --> 00:10:11.059 Exhale, contract, navel draws up, draw everything in. 00:10:11.059 --> 00:10:14.372 And last one, inhale, expand. 00:10:14.372 --> 00:10:18.224 Exhale, draw it in, squeeze and lift. 00:10:18.224 --> 00:10:21.479 And release back to Table. 00:10:21.479 --> 00:10:22.720 Second side. 00:10:22.720 --> 00:10:26.950 Inhale, left toes back, right fingertips forward. 00:10:26.950 --> 00:10:29.705 Expand through the front of the left hip crease 00:10:29.705 --> 00:10:31.625 and right armpit chest 00:10:31.625 --> 00:10:36.372 and then exhale, squeeze and lift, draw it in. 00:10:36.372 --> 00:10:39.111 With the breath, inhale, expand. 00:10:39.111 --> 00:10:42.820 Lots of awareness in the fingers and toes and exhale, 00:10:42.820 --> 00:10:45.569 shift it all back in. 00:10:45.569 --> 00:10:47.638 Inhale, expand. 00:10:49.846 --> 00:10:52.080 Exhale, contract. 00:10:54.196 --> 00:10:57.919 Inhale, full body experience here as you reach out. 00:10:58.923 --> 00:11:02.460 Exhale, full body experience as you draw it in. 00:11:03.278 --> 00:11:06.453 Good, and release back to Table. 00:11:06.453 --> 00:11:08.603 Beautiful, we're gonna curl the toes under here, 00:11:08.603 --> 00:11:11.470 just gently send the hips back towards the heels. 00:11:11.470 --> 00:11:15.080 This will look and feel a little different for everyone. 00:11:15.080 --> 00:11:16.393 So if you need a little more, 00:11:16.393 --> 00:11:18.260 you can start to come all the way up. 00:11:18.260 --> 00:11:22.196 If you need to stay on the hands quite a bit, please do. 00:11:22.196 --> 00:11:25.600 Try to press into the ball joint of your big toe here, 00:11:25.600 --> 00:11:28.246 sorry, your big toe mound. 00:11:28.246 --> 00:11:30.001 And then through all of your toes, 00:11:30.001 --> 00:11:31.759 one at a time just try to press down. 00:11:31.759 --> 00:11:35.289 It's gonna be tricky once you get to that pinky toe. 00:11:39.057 --> 00:11:41.780 Then if the hands aren't out, walk them forward. 00:11:41.780 --> 00:11:43.240 Keep the toes curled under. 00:11:43.240 --> 00:11:46.989 From your navel drawing in and up, lift the hips up high, 00:11:46.989 --> 00:11:48.320 Downward Facing Dog. 00:11:48.320 --> 00:11:50.361 Take a deep breath in here. 00:11:51.259 --> 00:11:54.009 And as you exhale, 00:11:54.009 --> 00:11:57.829 melt your heart towards your knees. 00:11:57.829 --> 00:11:58.559 What does that mean? 00:11:58.559 --> 00:12:02.370 For me, that's about engaging the core. 00:12:02.370 --> 00:12:06.399 It really is about finding that engagement so that you can 00:12:06.399 --> 00:12:08.750 take some of the weight out of the front body 00:12:08.750 --> 00:12:11.196 and shift it into the back body. 00:12:13.604 --> 00:12:16.799 Cool, then bend your knees, inhale to look forward, 00:12:16.799 --> 00:12:20.276 exhale, walk, hop, float, make your way to 00:12:20.276 --> 00:12:23.831 the top of the mat, feet hip-width apart. 00:12:23.831 --> 00:12:24.679 Guys are doing great. 00:12:24.679 --> 00:12:26.889 We're gonna grab opposite elbow here, 00:12:26.889 --> 00:12:28.788 just rock a little side to side, 00:12:28.788 --> 00:12:33.440 bend the knees, feel that meticulous attention 00:12:33.440 --> 00:12:36.459 and grounding in all four corners of the feet. 00:12:39.048 --> 00:12:42.559 Deep breath in, long breath out. 00:12:45.580 --> 00:12:47.809 And then we'll release the arms 00:12:47.809 --> 00:12:50.409 slow and steady, roll it up 00:12:50.409 --> 00:12:53.980 with a generous bend in your knees. 00:12:56.949 --> 00:13:00.735 Keep the knees bent as long as possible 00:13:00.735 --> 00:13:04.290 and then slowly as you lift the chest, 00:13:04.290 --> 00:13:06.716 we can straighten through the legs, 00:13:06.716 --> 00:13:10.460 lift the heart, Mountain Pose. 00:13:10.460 --> 00:13:12.353 On your next breath in, 00:13:12.353 --> 00:13:15.489 reach the arms all the way up to the sky. 00:13:15.489 --> 00:13:18.279 And exhale, bend the knees again, Forward Fold 00:13:18.279 --> 00:13:19.910 all the way back down. 00:13:19.910 --> 00:13:22.559 Fingertips come to the mat, just take the left foot back, 00:13:22.559 --> 00:13:23.840 just the left foot. 00:13:23.840 --> 00:13:27.600 Slowly lower to the left knee, interlace the fingertips, 00:13:27.600 --> 00:13:29.578 bring them to the top of the right thigh 00:13:29.578 --> 00:13:31.969 as you lift your chest here. 00:13:31.969 --> 00:13:34.840 Now pull your right hip crease back, feel that length in the 00:13:34.840 --> 00:13:37.919 front of your left hip crease and we're gonna feel the belly 00:13:37.919 --> 00:13:41.333 stretch here as we lift the chest to the chin 00:13:41.333 --> 00:13:43.550 and then the chin to the sky. 00:13:43.550 --> 00:13:46.286 Back toes can be curled under or 00:13:46.286 --> 00:13:48.799 uncurled pressing firmly into the mat. 00:13:48.799 --> 00:13:51.624 Just find a little stability there. 00:13:51.624 --> 00:13:54.360 We're not sinking into the hips here but rather we're lifting 00:13:54.360 --> 00:13:57.793 up to find length through that left hip crease. 00:13:57.793 --> 00:13:59.850 Again, pulling the right hip crease back. 00:13:59.850 --> 00:14:01.399 Good, then release. 00:14:01.399 --> 00:14:04.620 Fingertips come to the earth and we're gonna pull the 00:14:04.620 --> 00:14:07.320 right hip crease back to straighten the front leg. 00:14:07.320 --> 00:14:09.360 Flex your right toes towards your face. 00:14:09.360 --> 00:14:11.679 Big stretch here so big breath. 00:14:13.537 --> 00:14:15.878 And then exhale to roll through, 00:14:15.878 --> 00:14:18.710 try to really articulate through that right foot. 00:14:19.717 --> 00:14:23.159 Come back to your nice low lunge, lift the back heel and 00:14:23.159 --> 00:14:25.918 walk it all the way back up to standing Forward Fold, 00:14:25.918 --> 00:14:27.690 feet hip-width apart. 00:14:27.690 --> 00:14:29.079 Good, this time we're gonna 00:14:29.079 --> 00:14:31.730 interlace the fingertips behind the back. 00:14:31.730 --> 00:14:33.854 And we're gonna draw the knuckles 00:14:33.854 --> 00:14:37.590 up and away from the spine. 00:14:37.590 --> 00:14:39.927 You can square the wrists here, 00:14:39.927 --> 00:14:42.360 palms don't have to be flush together. 00:14:42.360 --> 00:14:45.785 If they are, that's great. If not, make an adjustment. 00:14:46.712 --> 00:14:49.270 And we're just gonna take a couple breaths here. 00:14:49.270 --> 00:14:50.693 Nice bend in the knees, 00:14:50.693 --> 00:14:52.919 at least a micro-bend, so don't lock. 00:14:52.919 --> 00:14:56.200 We're just gonna shrug the shoulders a little so as if 00:14:56.200 --> 00:14:58.630 you were kind of shrugging "I don't know," 00:14:58.630 --> 00:15:01.019 but in this interesting position. 00:15:01.019 --> 00:15:02.980 Shrugging the shoulders to the ears 00:15:02.980 --> 00:15:05.459 and then drawing them away. 00:15:05.459 --> 00:15:08.600 And to the ears, squeeze, and then draw them away. 00:15:08.600 --> 00:15:12.159 And then just feel that movement around the shoulder 00:15:13.354 --> 00:15:15.186 and the mid-back. 00:15:15.186 --> 00:15:16.580 Breathe. 00:15:17.755 --> 00:15:21.089 And then release it, releasing the bind, 00:15:21.089 --> 00:15:23.240 bringing the arms back down to the earth. 00:15:23.240 --> 00:15:26.879 This time we're gonna draw the hands to the waistline, 00:15:26.879 --> 00:15:30.679 bend the knees and press into the feet to rise up slowly. 00:15:33.101 --> 00:15:35.859 Rise up, feel this lift through the front body 00:15:35.859 --> 00:15:38.341 and energetic lift. 00:15:38.341 --> 00:15:41.200 And this grounding through the back body. 00:15:42.566 --> 00:15:44.227 Allowing the body to respond to 00:15:44.227 --> 00:15:48.567 that energetic invitation here, too. 00:15:48.567 --> 00:15:52.082 Okay, this time only right arm lifts up. 00:15:52.082 --> 00:15:54.279 And then take it over to the left side. 00:15:54.279 --> 00:15:56.200 Dig into your right heel, stretch. 00:15:56.200 --> 00:15:57.997 You can keep your left hand on your waistline 00:15:57.997 --> 00:16:00.464 if that feels more supportive. 00:16:00.464 --> 00:16:02.616 Breathe in. 00:16:02.616 --> 00:16:05.630 Breathe out, hug the low ribs in just a bit. 00:16:05.630 --> 00:16:08.116 Press into both heels. 00:16:08.116 --> 00:16:09.670 And then come back to center, 00:16:09.670 --> 00:16:12.439 allow the right fingertips to float down. 00:16:12.439 --> 00:16:15.154 Inhale, left fingertips reach up, 00:16:15.154 --> 00:16:17.519 and exhale over to the right. 00:16:17.519 --> 00:16:20.159 Navel draws in and up, keep that core engagement. 00:16:21.428 --> 00:16:22.879 Shoulders are relaxed, again, 00:16:22.879 --> 00:16:25.777 right hand can come to the waistline here. 00:16:25.777 --> 00:16:28.150 Press into all four corners of the feet. 00:16:28.150 --> 00:16:31.029 Press into both heels evenly. 00:16:31.029 --> 00:16:33.360 Big stretch here, big breath, inhale. 00:16:34.525 --> 00:16:38.600 And then exhale to come all the way back to center, beautiful. 00:16:38.600 --> 00:16:40.990 Inhale, reach for the sky. 00:16:40.990 --> 00:16:43.659 Exhale, wiggle the fingertips as you bend your knees 00:16:43.659 --> 00:16:45.189 and Forward Fold. 00:16:45.189 --> 00:16:48.719 Fingertips come to the mat, step the right foot back, 00:16:48.719 --> 00:16:51.279 right foot back, front knee over front ankle. 00:16:51.279 --> 00:16:53.008 We lower the right knee to the ground, 00:16:53.008 --> 00:16:54.432 interlace the fingertips, 00:16:54.432 --> 00:16:56.809 bring them to the top of the left thigh. 00:16:56.809 --> 00:17:00.639 So we're not kind of dumping all the weight in here. 00:17:00.639 --> 00:17:03.879 We're actively pulling up from the pelvic floor, 00:17:03.879 --> 00:17:06.729 we're feeling that length in the front of the right hip crease, 00:17:06.729 --> 00:17:09.160 we're pulling the left hip crease back so there's a lot 00:17:09.160 --> 00:17:14.267 going on here as you lift your chest now to the chin 00:17:14.267 --> 00:17:16.000 and the chin to the sky. 00:17:17.400 --> 00:17:19.119 Breathe. 00:17:21.670 --> 00:17:23.663 Steady with your breath. 00:17:25.676 --> 00:17:29.279 And then slowly releasing that, fingertips come back down 00:17:29.279 --> 00:17:31.414 and we shift the hips back, 00:17:31.414 --> 00:17:33.429 pulling the left hip crease back, 00:17:33.429 --> 00:17:36.519 flexing the left toes toward the face here 00:17:36.519 --> 00:17:38.746 for one breath cycle in. 00:17:41.179 --> 00:17:44.880 And out, as we slowly roll through the left foot. 00:17:46.644 --> 00:17:50.089 Lift the back knee, Runner's Lunge, and here we go, 00:17:50.089 --> 00:17:51.720 stepping the back foot up to meet the front. 00:17:51.720 --> 00:17:54.279 You can take as many steps as you need here. 00:17:56.152 --> 00:17:57.759 Forward Fold at the top. 00:17:57.759 --> 00:18:00.680 Once again, interlacing the fingertips behind the back. 00:18:00.680 --> 00:18:03.540 This time you can take the opposite thumb on top. 00:18:03.540 --> 00:18:06.200 Nice bend in the knees here as you draw the knuckles away. 00:18:06.200 --> 00:18:08.523 And this time, we're gonna draw the knuckles 00:18:08.523 --> 00:18:11.027 all the way up towards the sky. 00:18:11.027 --> 00:18:12.719 Careful not to push or press, 00:18:12.719 --> 00:18:15.390 use your breath to guide you here. 00:18:15.390 --> 00:18:20.034 And then, just a slow, really small, okay, my friends, 00:18:20.034 --> 00:18:23.650 tick-tock of the knuckles left to right. 00:18:24.987 --> 00:18:29.419 Very small drawing a line with the knuckles left to right. 00:18:29.419 --> 00:18:32.000 Try to keep your hips nice and stable, knees bent. 00:18:32.000 --> 00:18:34.242 So we're engaging strong muscles of the legs 00:18:34.242 --> 00:18:35.719 and the glutes here. 00:18:36.834 --> 00:18:40.349 Sweet, and then release that, arms come back down. 00:18:40.349 --> 00:18:43.519 We're gonna just refresh with a little halfway lift so inhale, 00:18:43.519 --> 00:18:47.645 lift your spine up, your back up halfway, 00:18:47.645 --> 00:18:49.079 crown of the head forward (chuckles). 00:18:49.079 --> 00:18:53.789 And then, exhale, slowly release everything back down. 00:18:54.579 --> 00:18:57.254 Alright, fingertips come forward, 00:18:57.254 --> 00:18:59.960 inhale, bend the knees, hips come back. 00:18:59.960 --> 00:19:03.808 Don't hate me, Utkatasan. We got this. 00:19:03.808 --> 00:19:06.260 Pressing into the heels, sending the hips back 00:19:06.260 --> 00:19:08.379 like you were sitting in a chair. 00:19:08.379 --> 00:19:11.179 Hands can come to the waistline if the shoulders are tight, 00:19:11.179 --> 00:19:13.650 otherwise fingertips forward and not too narrow, 00:19:13.650 --> 00:19:17.430 lots of space, palms facing towards one another. 00:19:18.575 --> 00:19:19.779 Thumbs up, pinkies down. 00:19:19.779 --> 00:19:21.640 You might lift the thumbs a little bit. 00:19:21.640 --> 00:19:24.120 You might sink down a little bit lower. 00:19:25.183 --> 00:19:27.664 Good, now we're gonna inhale, rise up. 00:19:27.664 --> 00:19:28.759 That's with the inhale. 00:19:28.759 --> 00:19:31.359 Exhale, go right back to that chair, it's like a squat. 00:19:32.337 --> 00:19:35.479 It's not like a squat, it is a squat. (laughs) Inhale, rise. 00:19:35.479 --> 00:19:36.779 Exhale. 00:19:38.115 --> 00:19:39.960 Inhale, rise. 00:19:39.960 --> 00:19:42.359 Navel draws in as you squat. 00:19:42.359 --> 00:19:45.298 Option here to inhale, rise, keep the arms up, 00:19:45.298 --> 00:19:47.627 exhale, send the fingertips down and 00:19:47.627 --> 00:19:50.440 back as you sink back into your Chair. 00:19:50.440 --> 00:19:52.796 Inhale, reach up. 00:19:52.796 --> 00:19:55.060 Exhale, press back. 00:19:55.060 --> 00:19:57.455 Inhale, reach up. 00:19:57.455 --> 00:19:58.880 Try not to rush this here. 00:19:58.880 --> 00:20:02.555 Keep it nice and slow and controlled. 00:20:04.243 --> 00:20:07.030 Moving with your breath. 00:20:07.030 --> 00:20:11.079 Now your next inhale, rise up, come all the way up onto your 00:20:11.079 --> 00:20:13.529 tippy-tip-tip toes even if it's just for a moment. 00:20:13.529 --> 00:20:15.689 And then lower it down and shake it out. 00:20:15.689 --> 00:20:17.160 Literally, shake it out. 00:20:17.160 --> 00:20:20.270 Shake your hands, shake your feet. 00:20:24.087 --> 00:20:25.369 Pet Benji. 00:20:28.280 --> 00:20:31.039 And then come back to feet hip-width apart. 00:20:31.039 --> 00:20:32.601 You can stay at the front of your mat, 00:20:32.601 --> 00:20:35.270 wherever it feels cool for you for this next bit. 00:20:35.270 --> 00:20:37.680 I'm just gonna come to center to demonstrate. 00:20:37.680 --> 00:20:40.507 So we're gonna take the right hand and we're gonna bring it 00:20:40.507 --> 00:20:42.753 all the way 00:20:42.753 --> 00:20:46.416 to the left, the back of the left shoulder. 00:20:46.416 --> 00:20:49.000 And then you're gonna take the left hand all the way back and 00:20:49.000 --> 00:20:52.041 over towards the right hip. 00:20:52.041 --> 00:20:55.720 Then turn to look past your left shoulder, breathe in. 00:20:57.113 --> 00:20:59.520 Exhale, you're gonna move through center 00:20:59.520 --> 00:21:01.420 and just take it to the other side. 00:21:01.420 --> 00:21:05.400 So you grab your right shoulder with your left hand, 00:21:05.400 --> 00:21:08.920 just allow your right hand to come to the left side waist. 00:21:09.446 --> 00:21:12.200 Alright, here we go. Come through center. 00:21:12.200 --> 00:21:15.130 And over to the left. 00:21:15.130 --> 00:21:18.100 Center, over to the right. 00:21:18.100 --> 00:21:21.378 Now we're just gonna start to speed it up a little bit 00:21:21.378 --> 00:21:24.614 and you might just kind of allow your hands 00:21:24.614 --> 00:21:27.259 to make contact with your body 00:21:29.119 --> 00:21:30.079 here. 00:21:31.040 --> 00:21:34.241 And then we're gonna start to grow this. 00:21:34.241 --> 00:21:38.161 So in three, two, 00:21:38.161 --> 00:21:40.960 one, we're gonna allow the arms to just 00:21:40.960 --> 00:21:46.146 be loose and to go a little bit back and forth, 00:21:46.146 --> 00:21:48.450 knocking on heaven's door. 00:21:48.450 --> 00:21:51.200 Now start to allow the feet to move here 00:21:51.200 --> 00:21:53.543 as you rock side to side. 00:21:53.543 --> 00:21:56.940 And you might start to connect this with the breath pattern. 00:21:56.940 --> 00:22:00.092 Whatever feels good, there's no right or wrong. 00:22:01.299 --> 00:22:06.196 Then we'll pick up the speed here, bringing a little more 00:22:06.196 --> 00:22:09.558 rigor (chuckles) to this move 00:22:09.558 --> 00:22:10.864 for three, 00:22:11.694 --> 00:22:13.000 for two 00:22:13.686 --> 00:22:19.359 and on one, we slowly slow it down and release. 00:22:19.359 --> 00:22:21.628 Beautiful. If you're not at the top of your mat, 00:22:21.628 --> 00:22:23.720 go ahead and come to the top of the mat. 00:22:23.720 --> 00:22:25.870 This time we're gonna bring the toes together 00:22:25.870 --> 00:22:28.344 and heels together. 00:22:28.344 --> 00:22:31.440 So if you want to stay in hip distance, that's a choice 00:22:31.440 --> 00:22:35.097 otherwise nice, conscious footing with the feet together. 00:22:35.097 --> 00:22:38.099 Fingertips reach all the way up as you breathe in. 00:22:38.099 --> 00:22:41.369 Wiggle the fingertips as you bend the knees, Forward Fold, 00:22:41.369 --> 00:22:43.495 as you breathe out. 00:22:43.495 --> 00:22:46.827 From here, inhale, halfway lift. 00:22:46.827 --> 00:22:48.240 Exhale, soften and fold. 00:22:48.240 --> 00:22:52.090 You're gonna step the left foot back, left foot back 00:22:52.090 --> 00:22:55.168 and this time you're gonna pivot on the left foot. 00:22:55.168 --> 00:22:59.020 And then keep the right fingertips just by the right 00:22:59.020 --> 00:23:02.749 ankle as you slowly open the left fingertips up 00:23:02.749 --> 00:23:05.060 into a Triangle Pose. 00:23:05.060 --> 00:23:07.499 So we're building Triangle from the ground up. 00:23:07.499 --> 00:23:10.825 Sometimes it's helpful to have a block here to put your hand on 00:23:10.825 --> 00:23:14.939 but we're engaging the core here as well so we may work to 00:23:14.939 --> 00:23:17.390 a point where we may not need to lean on 00:23:17.390 --> 00:23:20.329 that right hand so much. 00:23:20.329 --> 00:23:22.084 Inhale in. 00:23:22.084 --> 00:23:24.116 Lengthen through the neck. 00:23:24.116 --> 00:23:26.460 Lengthen through the crown. 00:23:26.460 --> 00:23:30.440 And exhale, bring the left fingertips slowly down then 00:23:30.440 --> 00:23:34.457 the right knee come into your Runner's Lunge, look forward. 00:23:34.457 --> 00:23:36.079 Good, deep breath in here. 00:23:36.079 --> 00:23:38.759 As you exhale, step the back foot up to meet the front. 00:23:38.759 --> 00:23:41.799 Inhale, halfway lift here, refresh. 00:23:41.799 --> 00:23:44.467 Exhale to soften and fold. 00:23:44.467 --> 00:23:45.680 Triangle on the other side. 00:23:45.680 --> 00:23:48.880 Step the right foot back, pivot on the back foot. 00:23:48.880 --> 00:23:52.440 So right toes are turned in, left toes are straight. 00:23:52.440 --> 00:23:55.690 We straighten through the front leg, nice and slow, 00:23:55.690 --> 00:23:59.200 left fingertips outside the left ankle we draw a line with the 00:23:59.200 --> 00:24:02.880 right fingertips all the way across the chest 00:24:02.880 --> 00:24:05.545 and up towards the sky, Trikonasana. 00:24:06.779 --> 00:24:09.590 Gently hug the low ribs in, breathe. 00:24:12.281 --> 00:24:14.240 Playing with the spiral for one more breath. 00:24:14.240 --> 00:24:17.390 Spiraling your heart up towards the sky maybe. 00:24:17.390 --> 00:24:21.490 And then exhale, soften and release, bring it back down to 00:24:21.490 --> 00:24:23.240 that Runner's Lunge. 00:24:23.240 --> 00:24:25.120 Inhale to look forward. 00:24:25.120 --> 00:24:27.599 Exhale to make your way back up to the top. 00:24:27.599 --> 00:24:30.559 Feet together, really together. 00:24:30.559 --> 00:24:33.498 Good, inhale, halfway lift. 00:24:33.498 --> 00:24:36.360 Exhale to soften and fold. 00:24:37.652 --> 00:24:39.079 Good, bend the knees. 00:24:39.079 --> 00:24:42.848 This time Utkatasana, fingertips forward, hips back 00:24:43.958 --> 00:24:45.983 with the feet together. 00:24:45.983 --> 00:24:48.769 Good, continue to rise all the way up. 00:24:48.769 --> 00:24:49.799 Big breath in. 00:24:49.799 --> 00:24:53.830 As you exhale, interlace the fingertips behind the back. 00:24:53.830 --> 00:24:56.990 Knuckles draw down and away as you open the chest, 00:24:56.990 --> 00:24:58.476 lift your heart. 00:25:00.148 --> 00:25:03.329 Maybe lifting the corners of the mouth too, maybe. 00:25:04.552 --> 00:25:07.290 And then exhale to release. 00:25:07.290 --> 00:25:10.160 You can walk the feet back out to hip-width apart if that 00:25:10.160 --> 00:25:14.479 feels more stable or keep the feet together, Mountain Pose. 00:25:14.479 --> 00:25:18.739 We're gonna end with some gentle neck release. 00:25:18.739 --> 00:25:21.918 So we're gonna start walking, not walking, 00:25:21.918 --> 00:25:23.649 moving, drawing, there we go, 00:25:23.649 --> 00:25:28.480 drawing, drawing circles with the nose, excuse me (chuckles). 00:25:30.040 --> 00:25:32.350 That's what happens sometimes in this setting when 00:25:32.350 --> 00:25:35.050 I'm practicing with you is I'm kind of, my energy, 00:25:35.050 --> 00:25:37.799 I get taken on the journey of the practice and I have to stay 00:25:37.799 --> 00:25:40.380 grounded in the instruction. 00:25:40.380 --> 00:25:42.339 Then reverse your circle. 00:25:44.204 --> 00:25:46.531 Draw the shoulder blades together. 00:25:48.312 --> 00:25:50.559 Lift the chest just a bit. 00:25:53.083 --> 00:25:56.671 Last but not least, we're gonna take the hands, 00:25:56.671 --> 00:25:58.629 create a space between the index finger 00:25:58.629 --> 00:26:00.509 and the ring finger, 00:26:00.509 --> 00:26:03.440 and you're gonna bring them to just under the ears here. 00:26:03.440 --> 00:26:07.468 We're just gonna do a little massage under the ear here. 00:26:07.468 --> 00:26:10.200 Can start to think about the next steps of your day. 00:26:10.200 --> 00:26:14.839 Maybe give thanks that you took this time for yourself 00:26:14.839 --> 00:26:19.299 to get things flowing, to connect to your breath. 00:26:20.172 --> 00:26:24.190 Remember how good your body is at healing. 00:26:25.632 --> 00:26:29.389 And that your natural state is balanced. 00:26:30.228 --> 00:26:34.649 And feels at home in your skin. 00:26:34.649 --> 00:26:37.160 Thank you for sharing this time with me. 00:26:37.160 --> 00:26:38.909 I got your back. Always here. 00:26:38.909 --> 00:26:43.880 I think Benji is too so have a great rest of the day. 00:26:43.880 --> 00:26:47.527 You can release the arms gently down at your sides, 00:26:47.527 --> 00:26:50.307 notice how you feel. 00:26:50.307 --> 00:26:52.691 We'll take one last breath in together. 00:26:52.691 --> 00:26:54.116 Inhale. 00:26:55.536 --> 00:26:58.825 And exhale to relax the shoulders 00:27:00.015 --> 00:27:02.215 and close the session. 00:27:02.215 --> 00:27:04.407 Thank you guys. Love you so much. 00:27:04.407 --> 00:27:05.993 See you next time. 00:27:06.783 --> 00:27:12.250 (upbeat music)