WEBVTT 00:00:00.050 --> 00:00:01.000 - Hello everyone. 00:00:01.000 --> 00:00:03.040 Welcome to Yoga With Adriene. I'm Adriene. 00:00:03.040 --> 00:00:04.500 This is my sweet assistant Benji 00:00:04.500 --> 00:00:08.120 and today we have a Vin Yin Practice. 00:00:08.120 --> 00:00:09.560 That's a vinyasa practice, 00:00:09.560 --> 00:00:14.840 a flow practice, with a little bit of relaxation and restore. 00:00:14.840 --> 00:00:18.175 So we'll hop into something comfy and let's get started. 00:00:18.175 --> 00:00:23.061 (upbeat music) 00:00:30.700 --> 00:00:33.720 Alright, my friend, let's begin lying down. 00:00:33.720 --> 00:00:36.760 If you brought a blanket or a towel, 00:00:36.760 --> 00:00:39.680 we're gonna use the blanket here in one of two ways. 00:00:39.680 --> 00:00:43.400 You can roll it up lengthwise, 00:00:43.400 --> 00:00:47.320 like a hot dog length, 00:00:47.320 --> 00:00:51.790 and come to lie on your spine here like so. 00:00:53.360 --> 00:00:57.800 Or, just depending on what type of blanket or towel you brought, 00:00:57.800 --> 00:01:01.920 you can take it and fold it up lengthways like this, 00:01:01.920 --> 00:01:04.640 less of a roll, more of a fold. 00:01:04.640 --> 00:01:09.960 Just find a nice, even fold and then lay this 00:01:09.960 --> 00:01:13.280 bottom lip right underneath your shoulder blades. 00:01:13.280 --> 00:01:17.280 So we have two supported options here. 00:01:17.280 --> 00:01:21.160 One is like so, supporting the scaps, 00:01:21.160 --> 00:01:25.040 opening up through the pecs and the chest this way. 00:01:25.040 --> 00:01:28.767 And the other one is more of a bolster move. 00:01:30.760 --> 00:01:34.391 Bringing the bottom lip of your roll 00:01:34.391 --> 00:01:37.960 to the base of the spine and then rolling on it this way. 00:01:37.960 --> 00:01:40.080 Just take a couple seconds here 00:01:40.080 --> 00:01:41.440 to figure it out and if you're like, 00:01:41.440 --> 00:01:44.120 "I didn't bring anything," just come onto your back, 00:01:44.120 --> 00:01:46.710 start to snuggle your shoulder blades underneath 00:01:46.710 --> 00:01:49.540 your heart space, 00:01:50.474 --> 00:01:52.454 the sternum. 00:01:53.920 --> 00:01:57.480 And then depending on how you're set up here, 00:01:57.480 --> 00:02:00.520 extend your legs out long or bend them. 00:02:00.520 --> 00:02:02.320 Bring your feet as wide as the mat 00:02:02.320 --> 00:02:03.920 and allow the knees to fall in. 00:02:03.920 --> 00:02:07.040 So either variation, your legs are relaxed. 00:02:07.040 --> 00:02:09.000 If you wanted to come into 00:02:09.000 --> 00:02:11.680 Reclined Butterfly or Cobbler's Pose to start, 00:02:11.680 --> 00:02:13.244 that's cool too. 00:02:15.400 --> 00:02:17.605 Excuse me, buddy. 00:02:19.340 --> 00:02:23.000 Alright, and we have begun. 00:02:23.000 --> 00:02:26.320 Allow your hands to rest somewhere that feels good. 00:02:26.320 --> 00:02:29.050 That could be on your body 00:02:29.050 --> 00:02:32.058 or maybe on the ground. 00:02:35.010 --> 00:02:37.155 And we're gonna just begin 00:02:37.155 --> 00:02:41.040 with a little restoration. 00:02:41.040 --> 00:02:44.093 So close your eyes. 00:02:46.840 --> 00:02:50.800 And just start to notice your breath, 00:02:50.800 --> 00:02:53.963 whether it feels tight, short, 00:02:56.165 --> 00:02:59.505 smooth, long. 00:03:04.280 --> 00:03:05.760 Just keep it easy for now. 00:03:05.760 --> 00:03:09.440 If you feel inspired to take some deep breaths here, 00:03:09.440 --> 00:03:13.310 I say allow it to happen. 00:03:14.680 --> 00:03:19.120 But don't feel like you have this arduous task being put 00:03:19.120 --> 00:03:21.240 upon you to breathe a certain way. 00:03:21.240 --> 00:03:25.129 So just allowing the breath to 00:03:26.065 --> 00:03:30.857 respond to this moment, 00:03:33.280 --> 00:03:37.584 to the shape that we are in. 00:03:41.360 --> 00:03:42.840 And let your breath be 00:03:42.840 --> 00:03:45.840 influenced by this shape that you're in, 00:03:45.840 --> 00:03:49.931 this choice that you've made to practice, 00:03:51.400 --> 00:03:56.545 to connect to yourself, 00:03:56.545 --> 00:03:59.029 to the big picture. 00:04:06.000 --> 00:04:10.553 Integrating the mind 00:04:10.553 --> 00:04:12.538 and the body 00:04:15.099 --> 00:04:18.341 and the heart as well. 00:04:25.320 --> 00:04:27.200 You may have already noticed 00:04:27.200 --> 00:04:30.244 just little pockets of release happening. 00:04:31.470 --> 00:04:33.320 Sometimes they're hard to name, 00:04:33.320 --> 00:04:36.600 but whether it's a 00:04:36.600 --> 00:04:40.400 dissolving of tension in the shoulders or 00:04:40.400 --> 00:04:43.760 releasing of tightness or holding in the belly 00:04:43.760 --> 00:04:46.888 or the hips or the glutes, 00:04:46.888 --> 00:04:50.692 the toes, the feet, the ankles. 00:04:56.080 --> 00:04:59.720 Perhaps you soften through the jaw, the forehead. 00:05:03.760 --> 00:05:05.200 Allow the weight of your body 00:05:05.200 --> 00:05:10.305 to just be heavy here for a couple more breaths. 00:05:22.680 --> 00:05:26.320 Now together, let's gently start to deepen the breath. 00:05:26.320 --> 00:05:28.880 We're gonna inhale for a four count, 00:05:28.880 --> 00:05:30.440 exhale for a four count. 00:05:30.440 --> 00:05:34.000 Here we go, inhale in for four, 00:05:34.000 --> 00:05:35.280 three, 00:05:35.280 --> 00:05:36.640 two, 00:05:36.640 --> 00:05:38.360 one, pause. 00:05:38.360 --> 00:05:42.080 And exhale out through the mouth for four, 00:05:42.080 --> 00:05:43.280 three, 00:05:43.280 --> 00:05:44.280 two, 00:05:44.280 --> 00:05:45.560 one, good. 00:05:45.560 --> 00:05:47.840 Inhale for four, 00:05:47.840 --> 00:05:49.080 three, 00:05:49.080 --> 00:05:50.200 two, 00:05:50.200 --> 00:05:52.222 one, pause. 00:05:53.320 --> 00:05:54.600 Long exhale, 00:05:54.600 --> 00:05:55.800 four, 00:05:55.800 --> 00:05:56.880 three, 00:05:56.880 --> 00:05:57.560 two, 00:05:57.560 --> 00:05:59.875 and one. Start to wiggle the fingertips, 00:06:01.320 --> 00:06:05.760 the toes, the wrists, the ankles. 00:06:05.760 --> 00:06:07.640 Tick-tock the feet a little in and out 00:06:07.640 --> 00:06:11.160 or if your knees are bent, you can windshield wiper, 00:06:11.160 --> 00:06:14.548 excuse me, your knees a little side to side. 00:06:16.040 --> 00:06:18.360 And let's inhale, reach the arms all the way up 00:06:18.360 --> 00:06:22.840 and overhead for a nice big full, full, full body stretch. 00:06:22.840 --> 00:06:25.440 Keep this conscious breath going. 00:06:25.440 --> 00:06:29.200 Let it guide you and move you, move your body. 00:06:29.200 --> 00:06:30.360 Alright, bend the knees. 00:06:30.360 --> 00:06:33.040 If they are not already, you're gonna turn to one side, 00:06:33.040 --> 00:06:35.760 any side, and we're gonna press up. 00:06:35.760 --> 00:06:38.240 You can take your blanket and put it to the side or 00:06:38.240 --> 00:06:39.760 your towel if you wanna use it 00:06:39.760 --> 00:06:41.840 for a little padding for your knees, 00:06:41.840 --> 00:06:43.240 that's where we're headed next. 00:06:43.240 --> 00:06:46.921 So you're gonna come to all fours nice and slow. 00:06:47.590 --> 00:06:49.120 (floor creaks) 00:06:49.120 --> 00:06:51.920 What's up, creaky old floor in the house? 00:06:51.920 --> 00:06:54.440 Spread the fingertips wide. 00:06:54.440 --> 00:06:59.400 So really, really stretch through the fingers, fingertips. 00:06:59.400 --> 00:07:02.560 Soft bend in the elbows, knees underneath the hips. 00:07:02.560 --> 00:07:04.480 We're gonna take what I'm gonna 00:07:04.480 --> 00:07:07.640 call today just kind of like a lazy Cat-Cow to start. 00:07:07.640 --> 00:07:10.400 So you don't have to be super active in your body. 00:07:10.400 --> 00:07:13.400 Really feel the stretch. 00:07:13.400 --> 00:07:17.880 Breathe in as you drop the belly, tailbone goes up. 00:07:17.880 --> 00:07:21.240 And then breathe out as you round through the spine. 00:07:21.240 --> 00:07:24.160 Tailbone lengthens down. 00:07:24.160 --> 00:07:26.640 And just follow the sound of your breath here again. 00:07:26.640 --> 00:07:31.494 Can keep it soft and easy, kind of lazy Cat-Cow. 00:07:39.560 --> 00:07:43.440 And now start to transition to a more active Cat-Cow. 00:07:43.440 --> 00:07:45.520 So navel draws in and up. 00:07:45.520 --> 00:07:47.360 We press up and away from the 00:07:47.360 --> 00:07:50.000 palms and actively press into the tops of the feet. 00:07:50.000 --> 00:07:51.280 Focus on extension through the 00:07:51.280 --> 00:07:54.160 crown of the head when you drop the belly. 00:07:54.160 --> 00:07:57.120 And really magnify, or rather, 00:07:57.120 --> 00:08:00.320 enhance that arching of the 00:08:00.320 --> 00:08:03.480 back by hugging the low ribs up and in and drawing your 00:08:03.480 --> 00:08:08.080 abdominal muscles up to contract through your Cat. 00:08:08.080 --> 00:08:10.560 Take a couple active Cat-Cows 00:08:10.560 --> 00:08:13.450 here with the sound of your breath. 00:08:28.280 --> 00:08:31.080 Then inhale, come back to nice Tabletop Position. 00:08:31.080 --> 00:08:32.800 Walk the hands out a little bit. 00:08:32.800 --> 00:08:34.840 Curl the toes under. As you exhale, 00:08:34.840 --> 00:08:36.520 press the hips up high and back, 00:08:36.520 --> 00:08:38.400 Downward Facing Dog. 00:08:38.400 --> 00:08:40.280 Three cycles of breath here, 00:08:40.280 --> 00:08:43.035 nice and slow as you pedal it out. 00:08:44.320 --> 00:08:48.040 Bend your knees one at a time. 00:08:48.040 --> 00:08:53.222 Upper arm bones externally rotate away from the ears. 00:08:58.280 --> 00:09:01.000 Now bend both knees, pause here though. 00:09:01.000 --> 00:09:04.520 Press into all 10 knuckles, bend both knees and gather your 00:09:04.520 --> 00:09:08.280 abs up and in to feel length in your low back here. 00:09:08.280 --> 00:09:11.160 Good, then from here, we'll slowly begin to walk up 00:09:11.160 --> 00:09:13.840 towards the front edge of the mat. 00:09:13.840 --> 00:09:14.640 Take your time, 00:09:14.640 --> 00:09:18.080 we'll land at the top of the mat in Forward Fold. 00:09:18.080 --> 00:09:20.136 If you have a little Benji there, 00:09:20.136 --> 00:09:24.440 give them a little love. 00:09:24.440 --> 00:09:26.880 And then clasp opposite elbow 00:09:26.880 --> 00:09:30.880 with each hand and begin to sway gently left to right, 00:09:30.880 --> 00:09:33.400 grounding through all four corners of the feet and 00:09:33.400 --> 00:09:38.039 relaxing the weight of the head down. 00:09:43.941 --> 00:09:47.720 (chuckles) Benji's doing Ujjayi Breath. 00:09:47.720 --> 00:09:50.470 Oh my goodness, good job. 00:09:50.470 --> 00:09:54.640 (laughs) Find a nice audible breath if it suits you. 00:09:54.640 --> 00:09:56.920 Just helps to anchor the mind a little bit here. 00:09:56.920 --> 00:09:58.480 Bend both knees if you haven't already. 00:09:58.480 --> 00:10:02.360 Send the lower back some love. 00:10:02.360 --> 00:10:05.160 Then draw the hands to the waistline. 00:10:05.160 --> 00:10:06.680 Draw the shoulder blades together. 00:10:06.680 --> 00:10:09.160 Elbows reach up and towards each other. 00:10:09.160 --> 00:10:11.240 We ground through our feet. 00:10:11.240 --> 00:10:14.456 Feel the power in your legs as you rise up. 00:10:17.580 --> 00:10:18.960 As you rise up, 00:10:18.960 --> 00:10:21.520 think about stacking your head over your heart, 00:10:21.520 --> 00:10:25.600 your heart over your pelvis and think about tearing your yoga 00:10:25.600 --> 00:10:29.020 mat in half right down the middle so your legs are really 00:10:29.020 --> 00:10:32.430 active and your posture's 00:10:32.430 --> 00:10:35.200 long and tall. 00:10:35.200 --> 00:10:39.590 (chuckles) Take a deep breath in here. 00:10:39.590 --> 00:10:43.480 Exhale, release the fingertips down gently at your side. 00:10:43.480 --> 00:10:47.640 Draw your abs in just a little bit here and even more 00:10:47.640 --> 00:10:50.960 lengthening through the crown of the head. 00:10:50.960 --> 00:10:52.920 Mountain Pose. 00:10:52.920 --> 00:10:56.400 Inhale, reach the arms all the way up and overhead. 00:10:56.400 --> 00:10:58.080 Exhale, interlace the fingertips. 00:10:58.080 --> 00:10:59.950 You can keep the index finger, thumb 00:10:59.950 --> 00:11:01.120 lengthened if you like. 00:11:01.120 --> 00:11:04.320 We're gonna bump the hips to the right as you lean to the left, 00:11:04.320 --> 00:11:05.880 breathe in. 00:11:05.880 --> 00:11:07.760 Breathe out as you come through center. 00:11:07.760 --> 00:11:09.680 Bump the hips to the left. 00:11:09.680 --> 00:11:12.920 Lean to the right, breathe in. 00:11:12.920 --> 00:11:14.680 Breathe out as you come to center. 00:11:14.680 --> 00:11:16.800 Inhale, look all the way up. 00:11:16.800 --> 00:11:20.160 Exhale, cactus the arms as you lift the chest here. 00:11:20.160 --> 00:11:23.280 Squeeze the shoulder blades together, elbows down and in. 00:11:23.280 --> 00:11:25.880 Good, inhale, reach all the way up. 00:11:25.880 --> 00:11:29.120 Exhale, Forward Fold all the way down. 00:11:29.120 --> 00:11:32.320 Inhale, halfway lift with airplane arms today. 00:11:32.320 --> 00:11:35.720 So imagine you're pressing like hot air down with your palms 00:11:35.720 --> 00:11:39.520 so they're active as you extend through the crown. 00:11:39.520 --> 00:11:41.960 And then release everything down. 00:11:41.960 --> 00:11:45.480 Step the right foot back, lower the right knee. 00:11:45.480 --> 00:11:48.960 Inhale, reach up towards the sky, Crescent Lunge. 00:11:48.960 --> 00:11:51.480 Exhale, take it all the way down. 00:11:51.480 --> 00:11:52.800 Lift the back knee up. 00:11:52.800 --> 00:11:55.440 Now inhale, rise again, High Lunge. 00:11:55.440 --> 00:11:57.010 You got it, squeeze the inner thighs 00:11:57.010 --> 00:11:58.880 to the midline for stability. 00:11:58.880 --> 00:12:02.000 And exhale, release it all the way down. 00:12:02.000 --> 00:12:05.588 Step the back foot up to meet the front, Forward Fold. 00:12:06.760 --> 00:12:10.040 Good, inhale, halfway lift with airplane arms. 00:12:10.040 --> 00:12:13.560 Crown of the head reaches forward, fingertips reach back. 00:12:13.560 --> 00:12:17.040 Exhale, soften and release everything down. 00:12:17.040 --> 00:12:18.320 Root to rise here. 00:12:18.320 --> 00:12:21.440 Inhale, reach for the sky, nice and tall. 00:12:21.440 --> 00:12:23.880 Lengthen through the crown of the head. 00:12:23.880 --> 00:12:28.200 Exhale, hands come down gently to your side. 00:12:28.200 --> 00:12:29.040 Breathe in. 00:12:29.040 --> 00:12:32.320 Just shrug the shoulders up towards the ears. 00:12:32.320 --> 00:12:35.160 Breathe out, let 'em drop down. 00:12:35.160 --> 00:12:37.240 Good, inhale, reach for the sky. 00:12:37.240 --> 00:12:39.680 Interlace the fingertips, bump the hips to the right. 00:12:39.680 --> 00:12:42.000 Lean to the left, breathe in. 00:12:42.000 --> 00:12:44.750 Back to center, breathe out. 00:12:44.750 --> 00:12:48.800 Inhale, lean, side body stretch. 00:12:48.800 --> 00:12:51.160 And exhale, back to center, good. 00:12:51.160 --> 00:12:54.200 Inhale, ground through all four corners of the feet. 00:12:54.200 --> 00:12:56.040 Exhale, bend your elbows. 00:12:56.040 --> 00:12:58.800 Slight back bend here, cactus arms. 00:12:58.800 --> 00:13:00.560 Squeezing the elbows in. 00:13:00.560 --> 00:13:02.440 Good, inhale, reach up. 00:13:02.440 --> 00:13:05.920 Exhale, Forward Fold all the way down. 00:13:05.920 --> 00:13:07.160 Inhale, halfway lift, 00:13:07.160 --> 00:13:10.720 airplane arms, active arms, active fingers. 00:13:10.720 --> 00:13:12.920 Exhale, soften and fold. 00:13:12.920 --> 00:13:16.040 Step the left foot back this time, lower the left knee. 00:13:16.040 --> 00:13:19.104 Inhale, we rise up, Crescent Lunge. 00:13:19.880 --> 00:13:21.960 Exhale, soften and release. 00:13:21.960 --> 00:13:23.440 Lift the back knee up. 00:13:23.440 --> 00:13:26.440 Inhale, rise up again, High Lunge. 00:13:26.440 --> 00:13:27.840 Press into the ball joint of 00:13:27.840 --> 00:13:31.480 your right big toe and then release. 00:13:31.480 --> 00:13:33.080 Back foot comes up to meet the front. 00:13:33.080 --> 00:13:37.160 Once again, inhale, halfway lift, airplane arms. 00:13:37.160 --> 00:13:39.480 Exhale, soften and bow. 00:13:39.480 --> 00:13:42.720 Root to rise, inhale, reach for the sky. 00:13:42.720 --> 00:13:45.080 This time go right into your side body stretch. 00:13:45.080 --> 00:13:46.960 So bump the hips to the right. 00:13:46.960 --> 00:13:49.320 Send your fingers to the left. 00:13:49.320 --> 00:13:52.480 Come back to center, connect to your core. 00:13:52.480 --> 00:13:55.400 Bump the hips to the left. 00:13:55.400 --> 00:13:57.360 Come back to center. 00:13:57.360 --> 00:13:58.960 Inhale, look up. 00:13:58.960 --> 00:14:01.600 Exhale, cactus the arms. 00:14:01.600 --> 00:14:04.000 Inhale, reach. 00:14:04.000 --> 00:14:07.600 Exhale, diving forward once again. 00:14:07.600 --> 00:14:09.600 Inhale, lengthen the crown of the head. 00:14:09.600 --> 00:14:12.280 Halfway lift, airplane arms. 00:14:12.280 --> 00:14:15.280 Good, exhale, soften and fold. 00:14:15.280 --> 00:14:18.720 Inhale, step the right foot back, then the left. 00:14:18.720 --> 00:14:20.000 So you're in Plank Pose. 00:14:20.000 --> 00:14:24.560 You can also do a Half Plank with the knees on the mat. 00:14:24.560 --> 00:14:28.240 Spread the fingertips, breathe in here. 00:14:28.240 --> 00:14:29.840 Breathe out. 00:14:29.840 --> 00:14:31.160 Reach the heels back. 00:14:31.160 --> 00:14:32.120 If they're lifted, 00:14:32.120 --> 00:14:35.160 everyone lengthen the crown of the head forward. 00:14:35.160 --> 00:14:37.560 Draw your abs in and up for one more breath. 00:14:37.560 --> 00:14:39.560 You got this. 00:14:39.560 --> 00:14:41.440 Then exhale, hug the elbows in, 00:14:41.440 --> 00:14:44.160 slowly lower all the way down to the belly. 00:14:44.160 --> 00:14:46.480 Press into the tops of the feet and the pubic bone. 00:14:46.480 --> 00:14:49.760 Drag your hands in line with your rib cage. 00:14:49.760 --> 00:14:51.000 Squeeze the elbows in. 00:14:51.000 --> 00:14:53.600 Inhale, lift up, Cobra. 00:14:53.600 --> 00:14:56.280 Exhale to soften and release. 00:14:56.280 --> 00:14:58.680 Inhale, press up to all fours. 00:15:00.320 --> 00:15:03.489 Then exhale, Downward Facing Dog. 00:15:04.920 --> 00:15:07.560 Inhale, lift the right leg high. 00:15:07.560 --> 00:15:10.000 Exhale, shift it forward knee to nose. 00:15:10.000 --> 00:15:11.400 So upper body's in Plank, 00:15:11.400 --> 00:15:12.800 but we're drawing the knee all 00:15:12.800 --> 00:15:17.400 the way up and in and rounding our nose towards that kneecap. 00:15:17.400 --> 00:15:20.400 Good, inhale, kick it back up, Three-Legged Dog. 00:15:20.400 --> 00:15:22.000 Anchor through your left heel. 00:15:22.000 --> 00:15:23.260 Let it get heavy. 00:15:23.260 --> 00:15:28.160 Exhale, knee to nose, shift it forward, upper body's in Plank. 00:15:28.160 --> 00:15:30.040 Inhale, Three-Legged Dog. 00:15:30.040 --> 00:15:32.520 Last time you got this, shift it forward. 00:15:32.520 --> 00:15:35.080 Squeeze and lift through your center. 00:15:35.080 --> 00:15:36.880 Then step it all the way up. 00:15:36.880 --> 00:15:40.680 Pivot on the back foot and we rise up for Warrior I, 00:15:40.680 --> 00:15:42.730 Virabhadrasana I. 00:15:42.730 --> 00:15:45.400 Inhale in here, look up. 00:15:45.400 --> 00:15:49.360 Exhale, slow and steady, take it all the way down. 00:15:49.360 --> 00:15:50.760 We're gonna step the back foot 00:15:50.760 --> 00:15:55.200 to a Plank or you can keep it lifted here as we slowly lower 00:15:55.200 --> 00:15:59.706 belly to Cobra or Chaturanga to Upward Facing Dog. 00:16:03.240 --> 00:16:06.640 Come through to all fours or straight to Downward Dog. 00:16:06.640 --> 00:16:08.120 That will be the meeting spot. 00:16:08.120 --> 00:16:11.280 When you get there, take a deep breath in. 00:16:11.280 --> 00:16:13.252 And a long breath out. 00:16:14.840 --> 00:16:15.880 On your next inhale, 00:16:15.880 --> 00:16:19.000 lift the left leg high, Three-Legged Dog. 00:16:19.000 --> 00:16:21.695 Exhale, shift it forward, knee to nose. 00:16:23.000 --> 00:16:26.080 Inhale, lift and lengthen. 00:16:26.080 --> 00:16:27.880 Exhale, shift it forward. 00:16:27.880 --> 00:16:29.560 Again, shoulders over the wrists, 00:16:29.560 --> 00:16:31.840 upper body's in Plank. 00:16:31.840 --> 00:16:34.471 And then last time. 00:16:37.960 --> 00:16:40.120 Good, step the left foot all the way up. 00:16:40.120 --> 00:16:41.720 Pivot on the back foot. 00:16:41.720 --> 00:16:44.680 We rise up, Warrior I. 00:16:44.680 --> 00:16:46.960 Big breath in. 00:16:46.960 --> 00:16:50.240 And big breath out takes you all the way back down. 00:16:50.240 --> 00:16:53.280 Step the back foot up to meet the front. 00:16:53.280 --> 00:16:56.680 Inhale, halfway lift, airplane arms. 00:16:56.680 --> 00:16:58.480 Exhale to soften and fold. 00:16:59.760 --> 00:17:01.480 Bend the knees, root to rise here. 00:17:01.480 --> 00:17:04.360 Inhale, reach all the way up towards the sky. 00:17:04.360 --> 00:17:07.080 And this time exhale, palms come together and 00:17:07.080 --> 00:17:10.080 slide back into home at your heart space. 00:17:10.080 --> 00:17:11.760 Pause. 00:17:11.760 --> 00:17:14.560 Close your eyes here or soften your gaze. 00:17:14.560 --> 00:17:16.120 Just observe your breath. 00:17:16.120 --> 00:17:18.800 Capture the flag here, 00:17:18.800 --> 00:17:22.880 capture a little moment for yourself. 00:17:22.880 --> 00:17:25.640 With yourself, just noticing, 00:17:25.640 --> 00:17:27.865 relaxing the shoulders. 00:17:33.160 --> 00:17:35.528 Going inward. 00:17:44.840 --> 00:17:47.240 And then slowly release the fingertips down. 00:17:47.240 --> 00:17:49.480 Inhale, reach all the way up. 00:17:49.480 --> 00:17:51.240 Soften the hard edges here. 00:17:51.240 --> 00:17:54.600 So we're gonna take it to the left side bend. 00:17:54.600 --> 00:17:55.720 Take it to the right, 00:17:55.720 --> 00:17:58.400 just smoothing everything out a little bit. 00:17:58.400 --> 00:17:59.400 Inhale, reach up. 00:17:59.400 --> 00:18:02.520 Exhale, bend the elbows, soften. 00:18:02.520 --> 00:18:04.360 Inhale, reach up. 00:18:04.360 --> 00:18:05.880 Exhale, fold. 00:18:05.880 --> 00:18:07.960 Maybe wiggle the fingertips. 00:18:07.960 --> 00:18:09.600 So a little smoother. 00:18:09.600 --> 00:18:12.880 Inhale, we float up halfway. 00:18:12.880 --> 00:18:15.120 Exhale, soften and fold. 00:18:15.120 --> 00:18:16.560 Okay, check it out. From here we're gonna 00:18:16.560 --> 00:18:21.320 walk the feet as wide as the mat and turn the toes out. 00:18:21.320 --> 00:18:22.440 Use your hands here. 00:18:22.440 --> 00:18:24.960 You can even use a prop if you 00:18:24.960 --> 00:18:27.760 brought it to help lift the floor up to you. 00:18:27.760 --> 00:18:29.480 We're gonna slowly bend the knees 00:18:29.480 --> 00:18:32.880 and drop down into a squat. 00:18:32.880 --> 00:18:36.960 Now in this squat if you want a little more activity, 00:18:36.960 --> 00:18:39.880 you're gonna stay just as you are, 00:18:39.880 --> 00:18:41.280 palms come together. 00:18:41.280 --> 00:18:44.040 We're gonna press the palms together to lift the chest. 00:18:44.040 --> 00:18:47.280 If you want a little more restore, 00:18:47.280 --> 00:18:48.700 a little more support, a little more yin, 00:18:48.700 --> 00:18:50.680 you can slide your prop 00:18:50.680 --> 00:18:53.720 underneath the bottom and work here. 00:18:53.720 --> 00:18:55.536 Both are awesome. 00:18:57.200 --> 00:18:58.880 Breathe. 00:18:58.880 --> 00:19:01.840 Think about drawing the shoulder blades together. 00:19:01.840 --> 00:19:06.080 Now an option here is to take the fingertips in your mudra 00:19:06.080 --> 00:19:09.320 and draw them out away from your body. 00:19:09.320 --> 00:19:10.480 Pause, breathe. 00:19:10.480 --> 00:19:13.160 Feel that stretch in the wrist. 00:19:13.160 --> 00:19:14.520 And then maybe only if it's 00:19:14.520 --> 00:19:16.120 available and it feels safe in your body, 00:19:16.120 --> 00:19:18.320 take the fingertips down 00:19:18.320 --> 00:19:21.520 for a little more of a wrist stretch. 00:19:21.520 --> 00:19:23.710 Forearm stretch. 00:19:28.160 --> 00:19:30.680 If you are active, 00:19:30.680 --> 00:19:32.960 so not seated on your prop, 00:19:32.960 --> 00:19:36.960 really think about pressing your arms into your legs, 00:19:36.960 --> 00:19:40.240 but then also squeezing your legs into your arms. 00:19:40.240 --> 00:19:43.497 Everyone think about lifting up from the pelvic floor. 00:19:45.120 --> 00:19:46.720 Now find your breath again. 00:19:46.720 --> 00:19:49.320 Let it be long 00:19:49.320 --> 00:19:51.920 and ever present. 00:19:51.920 --> 00:19:54.912 Maybe you're listening to the sound. 00:20:00.760 --> 00:20:03.520 Lovely, and then slowly, if you're on the prop, 00:20:03.520 --> 00:20:05.040 go ahead and release it. 00:20:05.040 --> 00:20:06.920 Just take it out in front of you and everyone, 00:20:06.920 --> 00:20:09.920 you're gonna take your fingertips behind you, 00:20:09.920 --> 00:20:12.280 one at a time and come to a seat. 00:20:12.280 --> 00:20:13.839 Hi, Benji. 00:20:15.920 --> 00:20:18.720 In your seat, allow your knees to slowly 00:20:18.720 --> 00:20:21.760 fall to the right, both knees. 00:20:21.760 --> 00:20:23.470 Then you're gonna take your right ankle and 00:20:23.470 --> 00:20:25.440 cross it over your left. 00:20:25.440 --> 00:20:27.600 Now stay here breathing if you're like, 00:20:27.600 --> 00:20:30.000 "Whew, yeah, feel it." 00:20:30.000 --> 00:20:31.680 Great, if you need a little more, 00:20:31.680 --> 00:20:34.742 we're gonna come onto the forearms here. 00:20:37.000 --> 00:20:40.363 And even more, we'll come all the way to the back. 00:20:42.000 --> 00:20:46.526 So find a place where you can be for a couple cycles of breath. 00:20:50.720 --> 00:20:54.240 You might start to close your eyes again 00:20:54.240 --> 00:20:56.898 and we're slowing it down. 00:21:07.840 --> 00:21:11.246 Just notice where you're holding or gripping. 00:21:13.040 --> 00:21:17.310 Maybe in between the eyebrows or in the jaw. 00:21:18.440 --> 00:21:21.352 In the fingers or the toes. 00:21:25.840 --> 00:21:28.240 Take one more breath. 00:21:28.240 --> 00:21:31.800 Send this breath to your hip flexors. 00:21:31.800 --> 00:21:34.540 Whatever that means to you. 00:21:34.540 --> 00:21:37.160 Okay, and then we'll slowly release. 00:21:37.160 --> 00:21:39.120 We're gonna take it to the other side. 00:21:39.120 --> 00:21:42.200 If you're lying down and you wanna start up, 00:21:42.200 --> 00:21:45.160 great if you already know you're gonna come down for this, 00:21:45.160 --> 00:21:46.400 that's fine too. 00:21:46.400 --> 00:21:49.000 Windshield wiper the knees to the left. 00:21:49.000 --> 00:21:52.080 Cross the left ankle over the right. 00:21:52.080 --> 00:21:53.480 And again, for some it's like, 00:21:53.480 --> 00:21:54.840 "Okay, this is gonna be good." 00:21:54.840 --> 00:21:59.640 Nice internal rotation in the right hip, 00:21:59.640 --> 00:22:02.739 external in the left, you're breathing. 00:22:05.520 --> 00:22:08.561 Maybe you come to the forearms. 00:22:10.560 --> 00:22:13.883 Maybe you come all the way down, Benji level. 00:22:16.040 --> 00:22:18.703 Everyone breathe. 00:22:42.960 --> 00:22:45.640 Take one more cycle of breath. 00:22:45.640 --> 00:22:49.417 So in through the nose. 00:22:51.120 --> 00:22:53.000 Out through the nose or mouth. 00:22:53.000 --> 00:22:56.440 And then very, very slowly with active feet. 00:22:56.440 --> 00:22:58.520 So just spread your toes a little, 00:22:58.520 --> 00:23:00.120 you're gonna release that. 00:23:00.120 --> 00:23:04.800 We're gonna come back up onto the elbows. 00:23:04.800 --> 00:23:07.960 And then we're gonna press back up onto the hands. 00:23:07.960 --> 00:23:09.920 And then we're gonna send the legs out long. 00:23:09.920 --> 00:23:11.480 And you're just gonna walk your hands. 00:23:11.480 --> 00:23:12.400 Have you ever seen like a 00:23:12.400 --> 00:23:15.160 kitty cat making pancakes or whatever they do? 00:23:15.160 --> 00:23:16.200 Is that what it is? 00:23:16.200 --> 00:23:18.053 You're just gonna do that along your legs 00:23:18.053 --> 00:23:21.502 all the way down and then all the way up. 00:23:22.960 --> 00:23:25.142 And then all the way down. 00:23:26.600 --> 00:23:28.720 And then all the way up. Don't think, just feel it out. 00:23:28.720 --> 00:23:29.560 Find what feels good. 00:23:29.560 --> 00:23:32.680 Last time all the way down, Forward Fold. 00:23:32.680 --> 00:23:33.840 My feet are wide here. 00:23:33.840 --> 00:23:35.160 It feels good for me today. 00:23:35.160 --> 00:23:38.840 You can zip it up tight, Pashimottanasana if you like. 00:23:38.840 --> 00:23:41.040 Otherwise, give yourself some space. 00:23:41.040 --> 00:23:43.600 Allow the weight of the head to melt over. 00:23:43.600 --> 00:23:47.200 And if you happen to have a little property here, 00:23:47.200 --> 00:23:51.468 you can bring it in for a little forehead rest. 00:23:53.520 --> 00:23:55.129 Breathe. 00:23:56.080 --> 00:23:58.131 Relax your shoulders. 00:23:59.640 --> 00:24:03.015 Soak up the last bits of this practice. 00:24:04.440 --> 00:24:07.910 These practices are designed and made for you to 00:24:07.910 --> 00:24:10.179 connect to yourself. 00:24:12.120 --> 00:24:13.431 To 00:24:14.480 --> 00:24:18.880 engage in an opportunity to provide yourself with a little 00:24:18.880 --> 00:24:22.808 bit of quality time with your breath and your inner wisdom. 00:24:23.920 --> 00:24:25.959 A lot of love. 00:24:30.440 --> 00:24:32.440 So bring your attention back to that. 00:24:32.440 --> 00:24:35.960 I know we can easily start thinking about other things. 00:24:35.960 --> 00:24:38.840 It's all part of the practice. 00:24:38.840 --> 00:24:41.720 Alright, from here we're gonna take that blankie, 00:24:41.720 --> 00:24:43.080 if you have one, 00:24:43.080 --> 00:24:45.972 and we're gonna put it under thy knees. 00:24:47.120 --> 00:24:47.760 Whatever you got. 00:24:47.760 --> 00:24:49.360 And if you're like, "No, I don't want that. 00:24:49.360 --> 00:24:50.360 "I want it for a pillow or 00:24:50.360 --> 00:24:52.520 "I want it on my belly or anything else," 00:24:52.520 --> 00:24:55.400 of course, you're the boss. 00:24:55.400 --> 00:24:59.317 And we're gonna come all the way down together, Benji level. 00:25:00.548 --> 00:25:01.898 Thank you. 00:25:03.480 --> 00:25:06.040 And you can rest your hands on your belly. 00:25:06.040 --> 00:25:10.120 You can interlace them and bring them behind your head. 00:25:10.120 --> 00:25:15.240 You can come to cactus arms or you can take a traditional 00:25:15.240 --> 00:25:19.919 Corpse Pose with the palms resting gently at your side. 00:25:21.880 --> 00:25:23.720 Get situated in your hips and 00:25:23.720 --> 00:25:27.340 your pelvis so that you're in a comfortable position. 00:25:29.800 --> 00:25:33.000 And then close your eyes and inhale deeply into your belly 00:25:33.000 --> 00:25:37.600 so much so that you feel your belly rise. 00:25:37.600 --> 00:25:39.880 Big, big, big, big, big, big belly 00:25:39.880 --> 00:25:41.960 and then exhale, soften. 00:25:41.960 --> 00:25:45.009 Allow, release and let go. 00:25:46.600 --> 00:25:47.720 And we'll repeat that. 00:25:47.720 --> 00:25:50.400 Inhale deeply down into the belly. 00:25:50.400 --> 00:25:52.571 Come on now, do it with me. 00:25:52.571 --> 00:25:55.080 (relaxing music) 00:25:55.080 --> 00:25:59.800 And exhale, allow, release and let go. 00:25:59.800 --> 00:26:00.680 And one more time, 00:26:00.680 --> 00:26:03.929 I'm not gonna cue you, just take it away. 00:26:16.520 --> 00:26:20.720 Just a couple minutes here to rest. 00:26:20.720 --> 00:26:25.156 Give yourself permission to do absolutely nothing. 00:26:27.840 --> 00:26:32.539 Relax everything and just let it go. 00:27:09.360 --> 00:27:12.048 Notice where your thoughts have 00:27:13.417 --> 00:27:16.280 moved toward. 00:27:16.280 --> 00:27:19.951 Just finish that thought and come back 00:27:22.066 --> 00:27:25.840 to this presence and this stillness. 00:27:25.840 --> 00:27:27.928 Just allow yourself to be. 00:27:29.600 --> 00:27:31.589 Nothing to do. 00:27:33.280 --> 00:27:35.412 Nowhere to go. 00:27:48.730 --> 00:27:52.520 And then very, very slowly as you're ready, 00:27:52.520 --> 00:27:56.072 you start to bring some movement 00:27:56.072 --> 00:27:58.626 back to the physical body. 00:28:01.640 --> 00:28:03.640 I'm actually not gonna tell you what to do here. 00:28:03.640 --> 00:28:07.100 I'm just gonna allow you to 00:28:07.100 --> 00:28:09.720 follow the pull and move at 00:28:09.720 --> 00:28:13.177 the tempo that's right for you today. 00:28:19.640 --> 00:28:22.560 We have a saying here in my hometown in Austin, 00:28:22.560 --> 00:28:23.320 keep it weird. 00:28:23.320 --> 00:28:26.768 I think this is definitely a good moment to keep it weird. 00:28:28.960 --> 00:28:32.960 Start to wake the body back up when you're ready. 00:28:32.960 --> 00:28:35.160 Oh, Benji's waking up too. 00:28:35.160 --> 00:28:37.290 See, he knows. 00:28:37.290 --> 00:28:39.000 You can slowly bend the knees 00:28:39.000 --> 00:28:43.518 up towards the chest and give yourself a hug. 00:28:45.551 --> 00:28:48.620 Mhmm-hmm, mhmmm. 00:28:49.560 --> 00:28:51.720 Turn to one side and come up to a seat 00:28:51.720 --> 00:28:54.960 or you can rock and roll up to a seat. 00:28:54.960 --> 00:28:59.280 Hey buddy. Love you. 00:28:59.280 --> 00:29:02.960 We'll bring the palms together. 00:29:02.960 --> 00:29:05.640 Thank you so much for sharing this practice and all the 00:29:05.640 --> 00:29:10.080 practices that we collaborate on together. 00:29:10.080 --> 00:29:14.840 It's an honor and a pleasure and I love ya. 00:29:14.840 --> 00:29:16.120 Thank you. 00:29:16.120 --> 00:29:20.000 Let's take one final breath in together. 00:29:20.000 --> 00:29:21.080 And as we breathe out, 00:29:21.080 --> 00:29:24.200 you can bow the head to the heart, 00:29:24.200 --> 00:29:28.280 mind intelligence to the body intelligence, the heart. 00:29:28.280 --> 00:29:31.960 I love that we take this time together to integrate it all. 00:29:31.960 --> 00:29:33.280 You rock. 00:29:33.280 --> 00:29:35.440 Hope to see you soon. 00:29:35.440 --> 00:29:40.687 Invitation here to whisper something kind to yourself. 00:29:44.160 --> 00:29:45.827 Namaste. 00:29:47.258 --> 00:29:50.624 (upbeat music)