WEBVTT

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- Hi everyone,
welcome to Yoga With Adriene.

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I'm Adriene and
this is sweet Benji.

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And we have 
a Yoga For Beginner's

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practice for you today.

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This one's a little longer,
do not be scared.

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Hop into something
comfy and let's get started.

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(upbeat music)

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Alright, and here we are.

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Come to the ground
and we're gonna sit up

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on a little
blanket if you have one,

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if not, that's alright.

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Come into a seat

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and we'll work right away

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to sit up as tall as you can.

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Allow the shoulders to relax.

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And we have begun.

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We will tuck the
chin just slightly,

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feel a lengthening in
the back of the neck.

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And as you're ready,

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I'll invite you to
close your eyes here

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or soften your gaze
down gently past your nose.

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So in this starting position,
the shoulders are relaxed.

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We're actively sitting up tall.

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We find this almost
slightly reverent bow.

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We tuck the chin, lengthen
through the back of the neck.

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We draw our attention inward

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by closing the eyes
or softening the gaze.

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And just begin to observe,
notice where you might be

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craving to move or
fidget or scratch.

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And we want to

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just kind of approach this, so 
by all of us, myself included,

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to approach this
with loving kindness.

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So if you are fidgeting,
scratching,

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uncomfortable,
can't sit up tall,

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there's no harm in noticing that,
there's no judgment.

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It's all good.

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We're simply noticing,
simply taking stock.

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Expanding our awareness.

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Now slowly bring your
hands together at your chest.

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Palms together in
prayer at the heart.

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And even in the small
gestures such as this one,

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you can think
about how you move.

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So how you bring
your hands together

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can be meaningful,
it can help influence

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how you feel on the mat.

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Something to pay attention to,
plant a little seed.

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How you move matters.

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Now drop your
chin to your chest,

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bow your head to your hands.

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Take a deep breath in.

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And a nice slow exhale out.

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Again, deep breath in.

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And long breath out.

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One more time 
like this, inhale in.

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And this time as you
exhale slow and steady,

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release the hands palm
face up on your knees,

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lift your chest, open your eyes

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and relax the shoulders down.

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Just take a quiet moment
here to observe how you feel.

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Great, now we'll flip the
palms still on the knees here,

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and we're gonna start to
move in a circular motion

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with the sternum, the chest.

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So we're starting to create
some movement here in the body.

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Moving the chest

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forward, around, and back.

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Starting to move the rib cage,

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feel the belly move.

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And then reverse the circle.

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You can make it as big
as you like, checking in

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with the shoulders,
the neck, the hips.

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And then bring
it back to center.

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I think about alighting,
aligning, excuse me,

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your head over your heart

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and your heart
right over your center.

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Fingertips come to your sides,

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inhale, reach all the way up

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big breath, big stretch.

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As you exhale, 
float the fingertips down,

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you can even give
them a little wiggle.

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Good, inhale, 
reach up towards the sky.

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Big breath, big stretch.

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And exhale, wiggle the 
fingertips, float them down.

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One more time, synchronizing
the breath with the movement

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and the movement
with the breath.

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That's what we're
here for, ah, lovely.

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A gentle twist, you're
gonna take the left hand

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to the top of the right knee.

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Right fingertips come
right behind the spine.

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Tuck your chin, look down

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and then from the
base of the pelvis

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you're gonna
slowly draw energy up.

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Then keep
traveling up the low back,

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the mid-back, and
then all the way up

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through the neck
as you lift the chin

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and slowly begin to
journey into the twist.

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Keep breathing here,
deep inhalations.

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And long exhalations.

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Alright, now keep the left hand

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where it is on the right knee.

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You're gonna bring the
right fingertips back.

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Right fingertips reach
up towards the sky

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and then over into
a side body stretch.

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If this is feeling way
too jammed up for you here,

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just release the
left hand to the ground

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and take the side
body stretch here.

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So we always have options.

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Feel it out and then
respond to that feeling.

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Mindfully with your breath.

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Alright, bring
it back to center.

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And we're gonna take it
all to the other side.

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So right hand
comes to the left knee,

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left fingertips behind,
drop the chin down first.

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Lift up, think about 
drawing energy up

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from the base of the pelvis.

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Start to lift up.

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Navel might draw in a little

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as you slowly
travel up the spine.

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Chest begins to lift.

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Neck begins to lengthen,

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and we start to gently
journey into the twist

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using the breath to lift up

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and lengthen through the spine.

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Using your exhale to
soften slowly into the twist

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not pushing or forcing anything.

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You have to bring in the breath.

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Nice conscious breath.

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Keep the right hand where it is,

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left fingertips release.

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We think up and over here

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as we come into a
side body stretch.

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And again, if this is too much
of a bind in the front body,

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just release the
right hand to the ground.

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And maybe that just
feels better for you today.

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Finding side body stretch here.

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Nice, then bring it
back up through the center.

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We're gonna take the
fingertips to the shoulders now.

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Inhale, elbows forward, up,

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exhale, around, and back.

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You can close
your eyes for this one

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if you like, 
find what feels good.

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Inhale forward, up,

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exhale, around, and back.

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One more time,
inhale forward, lift up,

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exhale, around, and back.

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Awesome, release the hands.

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Bring them forward now
as you slowly transition

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to all fours,
(clears throat) excuse me.

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You can use your
blanket here to pad the knees

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and we're gonna come
into a Tabletop Position

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with a neutral spine.

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So lengthen the
crown of your head forward

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so your neck is long,

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press into the tops of the feet.

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Knees are
underneath the hip points,

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walk them there, wrists
underneath the shoulders,

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walk them there.

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Spread your fingertips wide.

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It's gonna feel
a little difficult

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to be on the hands
like this at first,

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but claw the fingertips.

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Keep the integrity of
spreading the fingertips wide.

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And in time we'll
build strength and stability

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to be here for longer
periods of time with more ease.

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Curl the toes under, 
send the hips to the heels.

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Good, inhale, rise up,
shoulders over the wrist,

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exhale, send it back.

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With the breath, inhale.

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It's not a big move.

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Exhale, send it back.

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Inhale, shoulders
over the wrist.

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Exhale, back. Now notice 
in this little exercise

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what's happened to your fingers

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and that hand to
earth connection already.

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See if you can
re-establish that connection,

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press into the
index finger and thumb,

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claw through the fingerprints,

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ground down
through the knuckles.

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Great, the next time
you're lifting shoulders

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over the wrist,
go ahead and press

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into the tops of the feet.

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Now uncurl the toes,
drop the belly and inhale.

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Open the chest, look forward.

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Feel that beautiful
stretch through the front body.

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Keep pressing in the top,

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pressing into the tops of
the feet and the fingers.

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And then exhale,
round through the spine,

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chin to chest, take it
the opposite direction.

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Breathe here.

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Navel drawing up,

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pressing away from the
yoga mat, chin to chest.

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Now let's flow with this,
inhale, drop the belly,

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open the chest, look forward.

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Exhale, round through the spine,
chin to chest, navel draws up.

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With your breath,
inhale, drop the belly.

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Open the heart.

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Exhale, contract,
round through the spine,

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press through your
foundation, navel draws up.

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One more time, just with
the sound of your own breath.

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Beautiful, then bring it
back to Tabletop Position.

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We're gonna drop
the elbows right down

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where the hands once were.

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So your forearms now

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are parallel to each
other and they're straight.

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Press into the fingertips
and we're gonna slowly walk

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the knees back towards 
the back edge of your mat.

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You're gonna send
the hip creases up high

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and melt the heart
down into a Puppy Posture

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or heart to earth pose.

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Big, deep stretch
here in the shoulders.

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Find your breath
here inhaling deeply

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and exhaling completely.

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Now press into
the tops of the feet.

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You're gonna slowly
lead with your nose here.

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So the nose is gonna
begin to come forward.

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As you look towards your hands,

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we're gonna slide 
into home here.

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So dig into the elbows as
you slowly lower the belly,

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the hips to the earth.

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If you need to make an
adjustment with your blanket

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by pulling it up or
to the side, you can.

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And we're coming into
this Sphinx Pose here.

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Elbows are
underneath the shoulders,

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heels are in line
with the hip points,

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spread the fingertips still,

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claw through the fingertips,
ground through the knuckles,

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tuck the chin into the chest.

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And just like we
did in that twist,

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we're gonna think about lifting

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from the base of
the pelvis here.

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And then slowly 
travel up through

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the low back, the belly,
the mid back, the rib cage,

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and then we start to
open up through the chest.

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Chin is parallel to the earth,

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so we're not crunching
in the back of the neck.

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Sphinx Pose.

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Building muscles in the arms

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and finding stability.

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Breathing deep,
pressing it into the foundation

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so that which is
touching the earth here.

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Great, then draw a line
with your nose to your right,

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just look past
your right shoulder.

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And then draw a line
back through the center

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and to your left, just
look past your left shoulder.

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And then slowly
come back to center.

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We're gonna release

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the chest and the
chin to the earth slowly.

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Forehead comes to the mat.

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Hands come
underneath the shoulders.

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We curl the toes under,
inhale in,

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exhale, press up to all fours

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or if a Plank is in
your practice already,

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you can press up to a Plank.

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Good, then from all
fours or from your Plank,

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we'll slowly begin to peel
the hips up high and back,

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Downward Facing Dog.

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Spread the fingertips,
take a deep breath in.

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And a long breath out.

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Now start to bend one
knee and then the other.

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Stay connected to the
sound of your breath here.

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It's going to become 
harder and harder

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to stay connected
to a conscious breath

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the more we layer on.

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So I'll just keep reminding you
to come back to your breath

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and really let it lead the way.

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So you never get too far

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from a nice awareness 
of your breathing.

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Pedal it out for
one more moment.

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And even if the
arms are getting tired,

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let's all come into a moment
of stillness in Downward Dog.

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Wonderful, now bend your knees.

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Start to look forward
without crunching the neck

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and you're just gonna
step as many steps as you need

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all the way up to the
top edge of your mat.

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Feet hip width apart
toes pointing forward.

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Bend your knees here and allow

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the weight of your
head to drop down.

00:14:59.420 --> 00:15:03.220
You're gonna grab your
right elbow with your left hand

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and your left elbow
with your right hand.

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So you're clasping 
the elbows here

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and with a strong
awareness in your feet,

00:15:10.920 --> 00:15:14.403
you're gonna start to slowly
sway little left to right.

00:15:16.500 --> 00:15:19.374
Bend the knees, breathe deep.

00:15:21.780 --> 00:15:26.210
Then imagine you're just
kind of holding all this tension

00:15:26.210 --> 00:15:29.190
and stress that you
might be carrying around.

00:15:29.190 --> 00:15:32.810
Things that are making
you feel heavy or anxious,

00:15:32.810 --> 00:15:35.920
inhale in deeply and as
you exhale release the arms,

00:15:35.920 --> 00:15:39.610
let all of that go,
bend the knees generously

00:15:39.610 --> 00:15:42.340
and slowly with the knees bent,

00:15:42.340 --> 00:15:44.310
strong engagement in the legs,

00:15:44.310 --> 00:15:46.917
start to roll it up to standing.

00:15:48.010 --> 00:15:49.900
And just as we've been doing,

00:15:49.900 --> 00:15:52.330
start to roll up
through the spine,

00:15:52.330 --> 00:15:55.550
drawing energy up from
the base of the pelvis

00:15:55.550 --> 00:15:58.110
all the way up
through the low back,

00:15:58.110 --> 00:16:00.640
the mid-back,
upper back, the neck,

00:16:00.640 --> 00:16:04.820
and finally up through
the crown of your sweet head.

00:16:04.820 --> 00:16:09.427
Standing up nice and tall now
in Tadasana, Mountain Pose.

00:16:10.390 --> 00:16:14.683
Lift your chest, bring a little
energy through your fingers,

00:16:15.610 --> 00:16:19.650
relax your shoulders, 
take a deep breath in.

00:16:19.650 --> 00:16:21.550
And a long breath out.

00:16:22.660 --> 00:16:25.630
On your next inhale, spread
awareness through your feet,

00:16:25.630 --> 00:16:27.900
so strong legs, 
as you reach the fingertips

00:16:27.900 --> 00:16:30.020
all the way up towards the sky.

00:16:30.020 --> 00:16:32.566
Right hand grabs
the left wrist here.

00:16:32.566 --> 00:16:34.930
And we'll find a side
body stretch again here.

00:16:34.930 --> 00:16:37.680
Now standing,
digging into the heels,

00:16:37.680 --> 00:16:40.540
pressing into the
ball joint of the big toe,

00:16:40.540 --> 00:16:43.020
the ball joint of the pinky toe.

00:16:43.020 --> 00:16:44.820
So essentially you are connected

00:16:44.820 --> 00:16:47.513
through all four
corners of your feet.

00:16:48.570 --> 00:16:51.530
Great, bring it
back to center. Switch.

00:16:51.530 --> 00:16:53.840
Grab the right wrist,
this time take it up

00:16:53.840 --> 00:16:55.725
and over to the left.

00:16:57.550 --> 00:17:00.450
Inhale in deeply,
grounding through the feet.

00:17:01.390 --> 00:17:04.230
And exhaling completely.

00:17:04.230 --> 00:17:08.130
Good, inhale, bring it up.
Slowly carve a line

00:17:08.130 --> 00:17:10.410
with your nose to look
up towards your thumbs

00:17:10.410 --> 00:17:14.290
and then nice and easy we're
gonna bring the palms together,

00:17:14.290 --> 00:17:16.880
bend the knees and
as slow as you can go

00:17:16.880 --> 00:17:19.793
Forward Fold all
the way back down.

00:17:22.150 --> 00:17:25.390
From here, we're gonna
bring the fingertips to the mat

00:17:25.390 --> 00:17:29.089
and we're gonna step 
just the right foot back.

00:17:29.089 --> 00:17:32.260
Great, just the right foot.
Start to lower the hips.

00:17:32.260 --> 00:17:34.930
Right knee's gonna stay lifted.

00:17:34.930 --> 00:17:37.910
If that is a little
too much for today,

00:17:37.910 --> 00:17:39.190
you can lower the right knee,

00:17:39.190 --> 00:17:41.270
but otherwise we're gonna
keep the right heel lifted

00:17:41.270 --> 00:17:43.860
and we're gonna work on
reaching the right heel

00:17:43.860 --> 00:17:46.340
towards the back
edge of the mat.

00:17:46.340 --> 00:17:48.500
Front knee is over front ankle.

00:17:48.500 --> 00:17:50.240
I'm starting to
find that lift up

00:17:50.240 --> 00:17:54.060
from the base of
my pelvic floor again

00:17:54.060 --> 00:17:56.020
so that I don't
have to crash all

00:17:56.020 --> 00:17:57.823
of my weight onto my fingertips.

00:17:59.530 --> 00:18:01.610
Lovely, then we'll 
plant the palms,

00:18:01.610 --> 00:18:03.330
we'll step the left toes back,

00:18:03.330 --> 00:18:07.530
come onto all fours and send
it back, Extended Child's Pose.

00:18:07.530 --> 00:18:10.960
So bring the knees wide,
send the hips back

00:18:10.960 --> 00:18:12.922
and just take 
a moment to rest.

00:18:12.922 --> 00:18:16.396
Inhaling lots of love in.

00:18:17.710 --> 00:18:21.025
Closing your eyes for a moment.

00:18:21.025 --> 00:18:23.889
Exhaling lots of love out.

00:18:25.901 --> 00:18:28.490
Beautiful, slowly
press into the feet,

00:18:28.490 --> 00:18:30.480
press into the hands.
So always staying connected

00:18:30.480 --> 00:18:34.633
in the transitions, come back
all the way up into all fours.

00:18:35.630 --> 00:18:37.178
We'll curl the toes under,

00:18:37.178 --> 00:18:41.683
send the hips up high and
back, Downward Facing Dog.

00:18:43.110 --> 00:18:46.940
Beautiful, this time
we're gonna take slow steps up

00:18:46.940 --> 00:18:47.850
towards the front of the mat,

00:18:47.850 --> 00:18:51.440
but this time we're gonna cross
the feet one over the other

00:18:51.440 --> 00:18:56.440
nice and slow, criss-cross
stepping all the way to the top.

00:18:57.840 --> 00:18:59.930
Make any adjustments
you need to get there.

00:18:59.930 --> 00:19:01.423
Feet hip width apart.

00:19:02.380 --> 00:19:05.110
Good, inhale in deeply here.

00:19:05.110 --> 00:19:07.160
As you exhale,
ground through the feet,

00:19:07.160 --> 00:19:12.080
bring your hands to the
waistline and slowly rise up

00:19:12.080 --> 00:19:15.380
to Mountain Pose, standing 
nice and tall once again

00:19:15.380 --> 00:19:19.380
at the top of your mat.
This time hands on the hips.

00:19:19.380 --> 00:19:21.100
Notice how you
feel as you lengthen

00:19:21.100 --> 00:19:22.430
through the crown of the head,

00:19:22.430 --> 00:19:24.673
just coming into
this power posture.

00:19:25.570 --> 00:19:27.960
And then we're just gonna
test our balance a little bit.

00:19:27.960 --> 00:19:30.180
Inhale, lifting the heels.

00:19:30.180 --> 00:19:32.670
Squeeze the
shoulder blades together

00:19:32.670 --> 00:19:35.350
elbows back as you lift
up from the pelvic floor

00:19:35.350 --> 00:19:39.450
coming onto the tippy-toes
and lowering them down.

00:19:39.450 --> 00:19:41.603
Inhale, lift up.

00:19:42.480 --> 00:19:44.790
Exhale lower, and one more time.

00:19:45.820 --> 00:19:49.070
Lifting and lower.

00:19:49.070 --> 00:19:50.880
Nice, fingertips go down.

00:19:50.880 --> 00:19:53.400
We inhale, reach for the sky,

00:19:53.400 --> 00:19:54.876
palms come together.

00:19:54.876 --> 00:19:57.984
And exhale, bend the knees 
generously as you slow

00:19:57.984 --> 00:20:00.286
and steady slice 
it down the middle,

00:20:00.286 --> 00:20:03.290
come back down into the fold.

00:20:03.290 --> 00:20:04.347
Beautiful.

00:20:05.148 --> 00:20:07.710
From here fingertips 
come to the earth,

00:20:07.710 --> 00:20:10.160
this time we're gonna
step the left foot back.

00:20:10.160 --> 00:20:12.440
Try to keep that knee
lifted if you wanna lower it,

00:20:12.440 --> 00:20:14.430
you know the ground is
there for you of course,

00:20:14.430 --> 00:20:18.160
but I want you to work on
reaching that left heel back,

00:20:18.160 --> 00:20:20.240
front knee over front ankle,

00:20:20.240 --> 00:20:21.910
lifting up from
the pelvic floor.

00:20:21.910 --> 00:20:26.500
Finding that connection,
that support from within.

00:20:26.500 --> 00:20:29.070
Lastly, open the chest, 
look forward,

00:20:29.070 --> 00:20:30.867
deep breath in.

00:20:32.630 --> 00:20:34.720
Long breath out.

00:20:34.720 --> 00:20:37.331
Good, plant the palms this time.

00:20:37.331 --> 00:20:40.460
Plant the palms, step
the right toes back to Plank

00:20:40.460 --> 00:20:42.530
or lower the knees to all fours.

00:20:42.530 --> 00:20:45.040
So it just depends 
on your practice.

00:20:45.040 --> 00:20:47.240
You're in Plank or
you're on all fours

00:20:47.240 --> 00:20:49.153
and we're here for three,

00:20:50.460 --> 00:20:53.450
two, and on the one
we're gonna slowly,

00:20:53.450 --> 00:20:56.200
slowly transition to
come onto our belly.

00:20:56.200 --> 00:20:57.610
So if you're on your knees,

00:20:57.610 --> 00:20:59.360
just walk the knees
back and lower to the belly

00:20:59.360 --> 00:21:02.113
if you're in Plank, you
can lower all the way down.

00:21:03.328 --> 00:21:06.470
Great, drag the hands
in line with the rib cage,

00:21:06.470 --> 00:21:11.310
squeeze the elbows together,
press into the pubic bone,

00:21:11.310 --> 00:21:13.430
inhale, lift up, baby Cobra.

00:21:13.430 --> 00:21:15.864
Very similar to our Sphinx Pose.

00:21:15.864 --> 00:21:18.450
And exhale, release.

00:21:18.450 --> 00:21:21.980
Again, inhale in use that
which is touching the earth,

00:21:21.980 --> 00:21:26.078
your foundation, to
rise into this baby Cobra,

00:21:26.078 --> 00:21:27.850
and then exhale, release.

00:21:27.850 --> 00:21:31.650
And one more time, 
inhale, we lift up.

00:21:32.191 --> 00:21:35.480
And exhale float
it down, beautiful.

00:21:35.480 --> 00:21:39.570
From here, curl the toes under,
press to all fours.

00:21:39.570 --> 00:21:43.500
Bring the knees nice
and wide, toes to touch.

00:21:43.500 --> 00:21:45.900
Keep the left hand
where it is as you inhale,

00:21:45.900 --> 00:21:47.850
reach your right
hand all the way up

00:21:47.850 --> 00:21:49.835
towards the sky.

00:21:49.835 --> 00:21:51.900
And then exhale,
thread the needle

00:21:51.900 --> 00:21:53.460
right fingertips come in

00:21:53.460 --> 00:21:56.730
and underneath the
bridge of the left arm.

00:21:56.730 --> 00:22:00.310
We come to rest on the
right ear, right shoulder,

00:22:00.310 --> 00:22:02.141
breathe deep here.

00:22:02.141 --> 00:22:04.885
Can take the 
left fingertips forward

00:22:06.397 --> 00:22:09.506
or all the way
up towards the sky

00:22:11.470 --> 00:22:15.320
or all the way around
to the small of the back

00:22:15.320 --> 00:22:17.910
or even the right waist.

00:22:17.910 --> 00:22:20.258
Some things to
play with for fun.

00:22:22.800 --> 00:22:24.910
Inhale in deeply, 
as you exhale,

00:22:24.910 --> 00:22:29.400
use your left hand on the
ground to help you unravel.

00:22:29.400 --> 00:22:32.370
Right hand comes to
the mat and we inhale

00:22:32.370 --> 00:22:35.208
send it to the other side,
left fingertips reach up.

00:22:36.320 --> 00:22:38.070
Exhale, thread the needle

00:22:38.070 --> 00:22:42.680
so that left hand comes
in underneath the right arm

00:22:42.680 --> 00:22:45.883
and we come to rest on the
left ear or the left shoulder.

00:22:46.900 --> 00:22:48.250
And then a
little play time here.

00:22:48.250 --> 00:22:49.920
As you breathe
deep into your belly,

00:22:49.920 --> 00:22:51.743
right fingertips forward,

00:22:53.000 --> 00:22:54.950
or maybe your
right arm all the way

00:22:54.950 --> 00:22:57.113
reaching up towards the sky.

00:22:58.350 --> 00:23:03.770
Maybe even on the low
back or around for little bind

00:23:03.770 --> 00:23:07.550
on the left hip crease.
Just things to play with.

00:23:07.550 --> 00:23:09.758
Breathing deep.

00:23:13.680 --> 00:23:17.450
And then using your
right hand on the earth.

00:23:17.450 --> 00:23:19.830
Follow your breath,
inhale in.

00:23:19.830 --> 00:23:23.760
Exhale, unravel,
come out of the posture.

00:23:23.760 --> 00:23:27.140
We're gonna walk the
knees back underneath the hips,

00:23:27.140 --> 00:23:28.640
walk the hands out in front,

00:23:28.640 --> 00:23:30.610
curl the toes under,

00:23:30.610 --> 00:23:33.290
and send the
hips up high and back,

00:23:33.290 --> 00:23:35.800
Downward Facing Dog.

00:23:35.800 --> 00:23:38.231
Inhale in deeply.

00:23:38.231 --> 00:23:41.059
Exhale, this time out 
through your mouth.

00:23:42.910 --> 00:23:45.660
Bend the knees, 
inhale, look forward

00:23:45.660 --> 00:23:48.450
and we're gonna
criss-cross step just one foot

00:23:48.450 --> 00:23:50.730
in front of the
other nice and slow,

00:23:50.730 --> 00:23:52.580
stretching through
the fascia of the foot.

00:23:52.580 --> 00:23:55.530
You might feel nice
stretch in the ankle,

00:23:55.530 --> 00:23:57.250
the achilles, the calf.

00:23:57.250 --> 00:23:59.255
We'll meet back
at the front of the mat,

00:23:59.255 --> 00:24:03.500
feet hip width apart,
toes pointing forward.

00:24:03.500 --> 00:24:05.661
Relax the weight to of your head

00:24:07.020 --> 00:24:11.144
in standing 
Forward Fold, Uttanasana.

00:24:14.830 --> 00:24:16.330
Now this time we're
gonna bring the hands

00:24:16.330 --> 00:24:18.520
to the tops of the feet.

00:24:18.520 --> 00:24:22.460
Inhale, slide the
hands up past the ankles,

00:24:22.460 --> 00:24:25.410
the shins, the knees,
and allow them

00:24:25.410 --> 00:24:27.320
to land on the
tops of your thighs

00:24:27.320 --> 00:24:29.205
as you loop the 
shoulders forward,

00:24:29.205 --> 00:24:32.000
shrug them up and back,

00:24:32.000 --> 00:24:35.507
coming into a half lift.

00:24:35.507 --> 00:24:37.690
So the spine is long.

00:24:37.690 --> 00:24:39.810
You're creating
kind of a figure seven.

00:24:39.810 --> 00:24:43.500
The number seven shape in
your body, should feel that way.

00:24:43.500 --> 00:24:45.323
Squeezing the elbows in.

00:24:46.320 --> 00:24:47.625
Inhale in deeply.

00:24:47.625 --> 00:24:51.150
As you exhale, let that 
all go, Forward Fold.

00:24:51.150 --> 00:24:54.166
Hands come to 
the waistline, inhale in.

00:24:54.166 --> 00:24:58.200
Exhale, press into the feet,
rise up, strong legs.

00:24:58.200 --> 00:25:00.603
Come all the way
back to standing.

00:25:01.450 --> 00:25:03.560
Relax your shoulders,

00:25:03.560 --> 00:25:06.137
lengthen up through
the crown of the head.

00:25:07.380 --> 00:25:09.200
You're doing great.

00:25:09.200 --> 00:25:11.280
Shift your weight
to your right foot.

00:25:11.280 --> 00:25:13.650
Use your hands on
your waistline here

00:25:14.850 --> 00:25:19.560
to help you either
lift and step or slide

00:25:19.560 --> 00:25:21.310
your left toes way back.

00:25:21.310 --> 00:25:22.860
So I'm gonna do
the lift and step.

00:25:22.860 --> 00:25:25.680
I'm lifting and
stepping all the way back,

00:25:25.680 --> 00:25:27.623
but you can also do the slide.

00:25:29.120 --> 00:25:33.152
Front knee is gonna bend,
back leg is gonna stay straight.

00:25:35.700 --> 00:25:39.860
Pull the right hip
crease back, lift your heart,

00:25:39.860 --> 00:25:43.730
drop the fingertips down,
then reach them forward

00:25:43.730 --> 00:25:45.720
and all the way up and back.

00:25:45.720 --> 00:25:47.130
Hands can stay on the waistline

00:25:47.130 --> 00:25:48.770
if that feels more stable today.

00:25:48.770 --> 00:25:51.410
I'm now in a high lunge.

00:25:51.410 --> 00:25:53.300
Squeeze the inner
thighs to the midline,

00:25:53.300 --> 00:25:56.930
feel that lift up from the
pelvic floor, you got this.

00:25:56.930 --> 00:25:59.000
Maybe lifting the chest,

00:25:59.000 --> 00:26:02.000
spreading the fingertips,
lots of energy,

00:26:02.000 --> 00:26:04.423
maybe looking all the
way up towards the sky.

00:26:05.860 --> 00:26:08.546
Inhale in, listen carefully.

00:26:08.546 --> 00:26:11.400
Exhale, pivot on the back foot,

00:26:11.400 --> 00:26:14.440
right fingertips go forward,
left fingertips go back.

00:26:14.440 --> 00:26:18.155
You're now in Warrior II,
Virabhadrasana II.

00:26:19.020 --> 00:26:20.897
Back toes are turned in.

00:26:21.920 --> 00:26:25.400
And then just notice
where your spine is at here.

00:26:25.400 --> 00:26:29.180
So maybe leaning forward,
we're gonna slowly begin

00:26:29.180 --> 00:26:31.830
to create more
awareness in the spine,

00:26:31.830 --> 00:26:33.610
wanting the
shoulders and the hips

00:26:33.610 --> 00:26:35.833
to feel like
they're stacked here.

00:26:37.040 --> 00:26:39.739
Good, now inhale
in here.

00:26:39.739 --> 00:26:43.510
Exhale, right fingertips
are gonna come down

00:26:43.510 --> 00:26:46.300
to the outer edge
of that right foot.

00:26:46.300 --> 00:26:47.940
We're gonna
pivot on the back foot

00:26:47.940 --> 00:26:50.520
and we're gonna come
right back to that lunge

00:26:50.520 --> 00:26:52.110
that we've been in before.

00:26:52.110 --> 00:26:53.590
Nice low lunge, amazing.

00:26:53.590 --> 00:26:55.070
Inhale, look forward.

00:26:55.070 --> 00:26:58.510
Exhale, step as many
times as you need to

00:26:58.510 --> 00:27:00.478
back foot up to meet the front.

00:27:01.550 --> 00:27:03.860
Slide the hands up to
the tops of the thighs.

00:27:03.860 --> 00:27:05.936
Inhale, halfway lift.

00:27:05.936 --> 00:27:09.300
And exhale to let it all go.

00:27:09.300 --> 00:27:11.447
Hands come to the waist.

00:27:11.447 --> 00:27:12.777
Here we go, inhale in.

00:27:12.777 --> 00:27:14.930
Exhale, press up, power up,

00:27:14.930 --> 00:27:17.420
embody this shape here,
nice strong Mountain Pose.

00:27:17.420 --> 00:27:18.999
Lift your chest.

00:27:18.999 --> 00:27:22.473
And then exhale to release.

00:27:23.410 --> 00:27:25.690
Beautiful, hands on
the waistline here.

00:27:25.690 --> 00:27:27.728
Shift the weight
to the left foot.

00:27:28.550 --> 00:27:31.540
You can do lift and step or
keep those toes on the ground

00:27:31.540 --> 00:27:35.443
and just slide it
all the way back, okay?

00:27:36.640 --> 00:27:41.080
Just playing around here,
finding your center.

00:27:41.080 --> 00:27:44.130
Back heel is lifted,
hands on the waist,

00:27:44.130 --> 00:27:47.334
we bend that
front knee, front leg.

00:27:49.090 --> 00:27:51.980
Just feel it out,
find your breath.

00:27:51.980 --> 00:27:56.240
Maybe the fingertips go
down, forward, up and back.

00:27:56.240 --> 00:28:00.010
High lunge, lifting up
from the pelvic floor.

00:28:00.010 --> 00:28:03.690
Everyone gently pulling
that left hip crease back,

00:28:03.690 --> 00:28:06.360
finding length in the spine.

00:28:06.360 --> 00:28:08.190
Nice opening
through the shoulders.

00:28:08.190 --> 00:28:09.660
If the fingertips 
are reaching up,

00:28:09.660 --> 00:28:14.288
you can keep them nice and wide
so the shoulders have space.

00:28:15.880 --> 00:28:18.250
Alright, then slow and steady

00:28:18.250 --> 00:28:19.570
we're gonna dial our center.

00:28:19.570 --> 00:28:21.750
We're gonna turn our
center towards the right.

00:28:21.750 --> 00:28:25.110
We're gonna plant
the back foot down,

00:28:25.110 --> 00:28:26.880
send the left
fingertips forward,

00:28:26.880 --> 00:28:31.724
right fingertips back,
Warrior II, Virabhadrasana II.

00:28:33.420 --> 00:28:37.640
Find your footing, lift up
from the base of the pelvis,

00:28:37.640 --> 00:28:39.600
find that length in the spine.

00:28:39.600 --> 00:28:40.750
And again, just notice

00:28:40.750 --> 00:28:44.750
if you're leaning
forward here or back.

00:28:44.750 --> 00:28:47.190
Think about head 
over heart, heart over pelvis.

00:28:47.190 --> 00:28:51.150
We're stacking the shoulders 
in line with the hips.

00:28:51.150 --> 00:28:53.360
Just the orientation in space.

00:28:55.750 --> 00:28:59.060
Take one more 
deep breath in.

00:28:59.060 --> 00:29:01.840
And on your exhale,
slow and steady, again,

00:29:01.840 --> 00:29:04.210
from your center,
left fingertips come

00:29:04.210 --> 00:29:06.290
to the outer edge
of the left foot.

00:29:06.290 --> 00:29:08.280
We pivot on the
back foot as we bring

00:29:08.280 --> 00:29:10.210
the right fingertips back down

00:29:10.210 --> 00:29:13.410
and voilà, you are back
in that low lunge.

00:29:13.410 --> 00:29:16.408
Take a deep breath in.
Inhale, look forward.

00:29:17.241 --> 00:29:20.540
Listen carefully this time,
exhale, plant the palms.

00:29:20.540 --> 00:29:23.010
Your choice come to all fours

00:29:23.010 --> 00:29:25.430
or step that left
foot back into Plank.

00:29:25.430 --> 00:29:28.830
So we're in a
Plank or a Half Plank.

00:29:28.830 --> 00:29:30.654
You got this.

00:29:30.654 --> 00:29:33.490
Squeeze the elbows 
into the side body.

00:29:33.490 --> 00:29:37.578
Slowly, slowly,
lower down to your belly.

00:29:38.540 --> 00:29:42.450
Last Cobra, inhale,
rise up with the breath.

00:29:43.410 --> 00:29:47.650
Exhale to soften and release.

00:29:47.650 --> 00:29:50.930
From here, we're gonna
slowly come onto the elbows,

00:29:50.930 --> 00:29:54.080
shift to one side of
your mat and then very simply

00:29:54.080 --> 00:29:58.220
just roll over onto
your back, nice and slow.

00:29:58.220 --> 00:30:01.540
You can use your
blanket here as a pillow

00:30:01.540 --> 00:30:03.703
for your head if you like.

00:30:06.730 --> 00:30:09.630
When you get there,
just take a second

00:30:09.630 --> 00:30:11.860
to get centered on your mat.

00:30:11.860 --> 00:30:15.280
Then we're gonna hug one knee,
any knee into the chest,

00:30:15.280 --> 00:30:16.552
breathe in.

00:30:17.636 --> 00:30:21.190
Breathe out and 
release it back down.

00:30:21.190 --> 00:30:24.450
Opposite knee hugs
up into the chest.

00:30:24.450 --> 00:30:27.041
Squeeze it in,
breathe in.

00:30:28.387 --> 00:30:30.210
And breathe out, awesome.

00:30:30.210 --> 00:30:32.360
Now, both knees all the way up

00:30:32.360 --> 00:30:35.153
you got this, squeeze.

00:30:35.153 --> 00:30:38.560
Hugging the knees 
in towards the chest.

00:30:38.560 --> 00:30:40.430
Inhale in.

00:30:40.430 --> 00:30:43.588
And exhale,
allow the knees to melt

00:30:43.588 --> 00:30:45.160
to one side, any side.

00:30:45.160 --> 00:30:49.580
You get to choose just a little
twist here, Reclined Twist.

00:30:49.580 --> 00:30:52.860
Arms can rest
gently on the rib cage

00:30:52.860 --> 00:30:55.435
or you can spread them out wide.

00:30:59.960 --> 00:31:01.310
Inhale in deeply.

00:31:01.310 --> 00:31:05.580
As you exhale,
slowly bring it back to center.

00:31:05.580 --> 00:31:09.070
Take another deep breath in.

00:31:09.070 --> 00:31:12.433
And exhale to the opposite side.

00:31:13.890 --> 00:31:16.060
Find what feels
good with the arms,

00:31:16.060 --> 00:31:17.660
breathe into your belly.

00:31:17.660 --> 00:31:20.495
Soften the skin of the forehead.

00:31:31.501 --> 00:31:34.278
Inhale in, follow your breath.

00:31:34.278 --> 00:31:37.370
Exhale, melt it back to center.

00:31:37.370 --> 00:31:39.800
Left foot comes to the ground,

00:31:39.800 --> 00:31:43.563
right ankle crosses over
the top of the left thigh.

00:31:44.770 --> 00:31:47.650
Then reach your right
hand through the space here,

00:31:47.650 --> 00:31:50.560
interlace behind your left thigh

00:31:50.560 --> 00:31:54.620
and nice hip stretch
here to close the practice.

00:31:54.620 --> 00:31:57.780
You can find soft easy
movement if that feels good.

00:31:57.780 --> 00:32:01.888
You can start to soften
your gaze or close your eyes.

00:32:02.460 --> 00:32:04.423
Take a deep breath in.

00:32:05.370 --> 00:32:07.523
And then slowly
release and switch.

00:32:07.523 --> 00:32:11.595
Right foot to the ground, 
left ankle crosses over.

00:32:14.650 --> 00:32:18.950
Interlace the hands
behind the right thigh.

00:32:19.686 --> 00:32:22.825
You can keep the feet 
active here. I encourage it.

00:32:22.825 --> 00:32:24.728
Find soft, easy movement.

00:32:25.729 --> 00:32:27.520
Breathing deep.

00:32:27.520 --> 00:32:29.494
Oh, Benji is coming back.

00:32:35.210 --> 00:32:37.260
And then slowly release.

00:32:37.260 --> 00:32:42.290
We'll take Benji's cue here,
and find a nice comfy spot,

00:32:42.290 --> 00:32:44.689
extending the legs out long.

00:32:46.240 --> 00:32:48.750
Take a deep breath
in and allow your arms

00:32:48.750 --> 00:32:51.490
to rest gently at your sides.

00:32:51.490 --> 00:32:53.320
Maybe press into the elbows,

00:32:53.320 --> 00:32:57.640
walk the shoulder blades 
down towards your hips.

00:32:57.640 --> 00:33:01.443
Find some space between
the ears and the shoulders.

00:33:03.070 --> 00:33:04.680
And then close your eyes,

00:33:04.680 --> 00:33:07.528
and just for a moment here,

00:33:08.390 --> 00:33:10.971
allow yourself to rest.

00:33:13.040 --> 00:33:17.870
Rest your heart, relax the
weight of your body completely

00:33:17.870 --> 00:33:21.130
and fully into the earth.

00:33:21.130 --> 00:33:23.563
Soften through the fingertips,

00:33:24.890 --> 00:33:27.692
soften through the toes,

00:33:33.010 --> 00:33:36.536
let your lower
body get really heavy,

00:33:39.870 --> 00:33:42.811
let your upper
body get really heavy.

00:33:47.080 --> 00:33:51.041
Maybe part your lips gently. 
Soften through the jaw.

00:33:55.534 --> 00:33:58.450
And soften through
the skin of the face.

00:33:58.450 --> 00:34:00.575
Relax the weight of your head.

00:34:04.230 --> 00:34:06.520
Just allow for a quiet moment

00:34:06.520 --> 00:34:10.514
of simply being here at
the end of your practice.

00:34:12.300 --> 00:34:14.554
Present with what is.

00:34:19.900 --> 00:34:24.353
Allowing the nutrients
of your practice to seep in.

00:34:27.210 --> 00:34:28.920
All the movement and breath

00:34:28.920 --> 00:34:32.763
that you just experienced,
allow it to integrate.

00:34:44.580 --> 00:34:49.066
And take a nice slow sip
of air in through the nose.

00:34:51.550 --> 00:34:53.499
And out through the mouth.

00:34:56.790 --> 00:35:00.370
And again, in through the nose,

00:35:00.370 --> 00:35:04.823
inviting some movement back
to the fingers and the toes,

00:35:05.900 --> 00:35:08.372
and out through the mouth.

00:35:12.460 --> 00:35:14.320
And draw your right
hand to your belly,

00:35:14.320 --> 00:35:16.440
your left hand to
your heart space.

00:35:16.440 --> 00:35:19.474
Feel the warmth of
your hands on your body.

00:35:19.474 --> 00:35:22.038
And just take one
last moment here.

00:35:23.540 --> 00:35:25.610
Perhaps a moment of gratitude

00:35:26.750 --> 00:35:28.200
or just a loving moment.

00:35:28.200 --> 00:35:32.044
One last present moment

00:35:32.044 --> 00:35:34.349
in your practice

00:35:35.190 --> 00:35:37.969
with your best self.

00:35:39.440 --> 00:35:40.630
Hardest part was showing up.

00:35:40.630 --> 00:35:42.370
Thank you so much for being here

00:35:42.370 --> 00:35:44.965
for showing up and sharing

00:35:44.965 --> 00:35:48.644
this time with me.

00:35:50.400 --> 00:35:51.860
Hope to see you again soon.

00:35:51.860 --> 00:35:54.450
If you like, you can
bring the palms together,

00:35:54.450 --> 00:35:57.570
thumbs right up to the
forehead or the third eye.

00:35:57.570 --> 00:36:00.209
And we'll seal the 
practice by whispering,

00:36:00.209 --> 00:36:02.083
Namaste.

00:36:04.403 --> 00:36:07.789
(upbeat music)