WEBVTT

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- What's up everyone?

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Welcome to Yoga with Adriene,
I'm Adriene and today

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we have a very special
compassion flow for you today.

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This practice is going to
build some heat in the body,

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definitely tone the
muscles, core strength,

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all that good stuff,

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but more importantly, perhaps,

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this is a special practice
because, one,

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it's a little shout-out to
all my friends I met on tour

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recently, where our 
theme was compassion,

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so this sequence is a
little tribute to that.

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But also, I think this is
a really important time

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for us all to practice
self-love and compassion,

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moving with compassion
and in an understanding

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of that feels like.

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And the more we 
do that on the mat,

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the more likely we're
to do it off the mat.

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So hop in to something
comfy, and let's get started.

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(upbeat music)

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Alrighty, today we're
going to begin lying down.

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So come on down.

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Feel your back on your yoga mat,

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extend your legs out long.

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And when you're ready,
take the deepest breath

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you've taken in all day.

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And use your exhale to just
really settle in to this moment,

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in to this practice.

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So the theme of today's
practice is compassion.

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This is a tribute to the
little tour we just did,

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meeting a ton of new friends

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in the Find All Feels Good
community.

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Begin to notice how you feel,

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and just take a 
moment to settle in.

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The image here is 
definitely that you just

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quickly grab the snow
globe off the mantel,

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you've shaken it up,

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and then you place it
gently back on the mantel.

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And watch the snow

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gently fall.

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So allowing the dust to
settle here a little bit,

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just noticing where 
your energy's at.

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And then I invite 
you to say yes,

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just say yes to your practice,

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to exploring, to moving
in a way that feels good,

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building strength in the body,

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but also balancing 
out the energy.

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And we'll do this by
focusing on compassion,

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the highest form of love.

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And when you're ready, 
again, I'd like to invite you,

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a lot of you have heard 
me say this before,

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but to consider that it's
not what we do here today

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but how we do it, the
way in which we move.

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Perhaps with compassion,
whatever that means to you,

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just say yes.

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So I will invite you to bring
your left hand to your heart,

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but don't rush it.

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A lot of you are already
there right now, I know it,

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so put your hand back,
(laughs) and let's, you know,

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just kinda set the tone
that this is an exploration,

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a practice.

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Gonna get a good workout,
gonna build strength,

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tone the muscles, balance
the energy of the body,

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but consider how you move,
in and out of things.

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So as you slowly 
lift your left hand,

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place it on your 
heart with care.

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And then with the 
right hand, same thing,

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nice and slow bringing the
right hand up and over,

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placing it on the lower belly.

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So now sending 
breath to your hands,

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breathing into 
your heart space,

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and breathing into 
your lower belly,

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this point of intuition, 
your guts.

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Gently deepening the breath.

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Letting go of 
any stress, any tension.

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And setting a little
intention if you'd like

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here for yourself,

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it could be just to embrace
the theme of today's practice,

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or it could be to get
through the entire video.

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Awesome, then take 
a deep breath in,

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and as you exhale, 
open your eyes,

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reach the fingertips 
up and overhead,

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big full body stretch
here as you breathe in.

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Give the thinking-mind 
a break y'all.

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Start to really feel it out.

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Tap into the 
sensation as you move,

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and again, let the
breath begin to take over

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and give your 
thinking-mind a break.

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So again, let the breath
begin to take over

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and give the 
thinking-mind a break.

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One more breath here as you
maybe point and flex the feet,

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spread the finger tips,

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then on an exhale, 
float the hands down,

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really connect the 
hands into the earth.

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All of your fingertips
clawing down into the ground

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so use what you 
got here, the earth.

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And then bring our 
awareness to this space

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between your navel and
your spine, your center.

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And it's from there that
we'll drive the navel down,

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find that place of 
connect in the middle,

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and from there, 
either one knee at a time

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or both knees together, lift
the knees up towards the chest.

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And then do that two more times

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to explore really 
moving from your center,

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from this core activation.

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So use what your mama gave you,

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so press hands into the earth,

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and when you're ready,
either both knees at a time

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or one knee at a time, really
moving from the middle there.

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And that will change the
quality of the movement.

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One more time, connecting
to your center again,

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use your hands on 
the earth, inhale in,

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and exhale, navel draws down
and we lift the knees up.

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Awesome.

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Give yourself a big hug here,

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wrapping the arms 
around the shins,

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take a couple moments to
find what feels good here.

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Opening the knees, closing,

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maybe peeling the nose
out towards the knees.

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Maybe drawing 
circles with the knees.

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Start to find what feels
good, really make it your own.

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Telling a little 
story on the mat today,

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so no yoga robots, fo' sho.

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Alright, then bring the hands
to the backs of the thighs,

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give them a little rub.

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And then a little pat.

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And I always like to think

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this is like the 
pitter-patter of rain,

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especially when you're doing
it with hundreds of people,

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it gets really 
loud and beautiful.

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So just present again, think
about your practice today

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as an act of story telling,
rather than all a workout.

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Still get a workout though.

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Alright, so moving 
from your center again,

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that place that we just
drew our awareness to,

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see if you can 
rock front to back.

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You can do it a couple of times,

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we're gonna rock all the way up

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and through to all
fours tabletop position.

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But take your time 
getting there, again,

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considering how you
connect the dots today.

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So this is your practice,
your time for yourself.

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Really make an effort to
try to find what feels good

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and place the hands with love,

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place the knees underneath
the hip points with love,

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and we'll meet 
in tabletop position.

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So pay attention 
to your foundation,

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wrists underneath the shoulders,

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really press into 
the tops of the feet,

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especially if you're
new to the practice,

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try to lift up 
through the front body

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so you're not collapsing to
the shoulders, but lift up,

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everyone, actually, lift up
through your shoulder blades

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here so that the 
back of your heart space

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is lifting up towards
the ceiling or the sky.

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Then just make sure that the
lower belly is drawing in

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so you find that length
through the lower back

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and then last but not least,
make sure

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that you're considering
that your beautiful neck

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is an extension 
of the spine here.

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So this is an 
active pose, tabletop.

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Crown of the head 
is reaching forward,

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tailbone is reaching back.

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We're pressing away 
from the foundation,

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all of your fingerprints,
all of your knuckles,

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and the tops of the feet.

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Take a deep breath in, 
long breath out

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as you draw the shoulders
away from the ears.

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Imagine placing a little tea cup

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on the back of the neck here.

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Then stay here, breathing,
finding this awareness

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from the crown to the tail,

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or we're gonna test out this
line of the spine, the dhundha,

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by inhaling in, this is
optional, and exhaling,

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bending the elbows, 
lifting the knees,

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and hovering 
in table for five.

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Put your gaze straight
down, four, breathe.

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Two,

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and slowly releasing 
the knees on the one.

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Awesome.

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Inhale, drop the belly,
carve a line with your nose,

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look up, cow pose.

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Press into your hands, 
and then exhale

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rounding through the spine, 
we can check,

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navel draws up, chin to chest,

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cat.

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Inhale, drop the belly,
press into your fingerprints,

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nice, slow, mindful 
movement here

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as you open through 
the chest, look up.

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And then exhale, rounding
through, chin to chest,

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arching the back, 
rounding through.

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Again, inhale, drop the belly,

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tops of the shoulders
draw away from the ears,

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try to create a full body
experience in this final flex.

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And on the exhale, 
rounding through

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starting at the 
tail bone and traveling

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all the way up through,

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'til the crown of 
the head releases.

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Fabulous. Take a 
couple more on your own.

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You might stick with this
structure we just did together

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or you might start to veer
off the railroad tracks

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a little bit, maybe 
you have already, too.

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If you're my friend and
you've been practicing with me

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a while, then you know.

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Find what feels good.

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Send the hips left and right.

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If the calves are sore, 
maybe you curl the toes under.

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If you need to 
come off the wrist,

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maybe you come 
to a child's pose.

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So you take a little 
bit of freestyle here

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to do your thing and really
move from a place of connect

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so it'll look different,
feel different every day.

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But really practicing

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listening.

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And then we'll use this
stance that you've created

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on your yoga mat to make
our way to downward dog.

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So you do it in your own
time, not when I say to do it,

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but when it feels good.

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And that's not 
just a catch phrase,

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it's this idea of really
training the mind and body

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to work as one, 
to have a conversation.

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So you choreograph your
way to downward dog,

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that's where we will meet.

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And same sort of thing.

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Strong foundation and then
find some freedom from that,

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maybe take your dog for a walk,

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tapping into a 
nice audible breath.

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Everyone root down through
that index finger and thumb.

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Lift up from the hip creases,
soften the skin of the face.

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Fabulous, take one more deep
breath in wherever you are.

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Then exhale, drop the
heels downward-facing dog.

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Inner thighs rotate in.

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Tops of the 
shoulders rotate out.

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Take one more 
breath here, you got this.

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Exhale out through 
the mouth with sound.

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Cool, inhaling again.

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Exhale, slow descend
of the knees back down.

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Awesome, now we're 
gonna drop the elbows

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where the hands were,

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so drop the elbows 
down and actually

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go ahead and bring them right
underneath the shoulders,

00:12:48.601 --> 00:12:50.303
and then plant your palms firmly

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so that the wrists aren't
coming in or going out,

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but they're right 
in line with the elbows.

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So you have two parallel lines.

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And the upper arm bones are
perpendicular to your yoga mat.

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Cool, puppy posture, anahatasana
so plant all your fingers

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and slowly walk the knees backs,

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send your tail 
up towards the sky,

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peek at me if 
you need to, of course.

00:13:09.622 --> 00:13:13.426
And nice and slow we
create this puppy posture,

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melting the heart to the earth.

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Perfect for our theme today.

00:13:19.232 --> 00:13:21.824
But also really 
great if you own

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a smartphone, a computer,

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a child, a car, a journal, 
an instrument,

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you catch my drift, right?

00:13:30.643 --> 00:13:33.886
Starting to open up
through the shoulders here.

00:13:34.941 --> 00:13:36.403
Maybe the forehead 
touches the mat,

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maybe it doesn't 
right now but it will

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in another day or another
year or maybe never.

00:13:42.187 --> 00:13:44.401
Bring the breath, fill the space

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with the sound of your breath.

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Big shoulder opening here,
so please breathe deep.

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Finding length in the side body

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and you can consider, again,
just like in downward dog,

00:14:03.012 --> 00:14:06.182
your hip creases 
lifting you up, up, up.

00:14:07.380 --> 00:14:10.183
Sits bone 
spreading left to right.

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Then firmly pressing to
the tops of the feet,

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press into all of 
your fingerprints

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and try to move 
from your center here.

00:14:18.331 --> 00:14:20.633
So the navel draws up, you can
even peek at the video here

00:14:20.633 --> 00:14:24.657
to see, this activation
of the navel drawing up

00:14:24.657 --> 00:14:29.108
and then from there, I'll slowly
carve a line with the nose

00:14:29.108 --> 00:14:33.346
slide on home all 
the way onto the belly.

00:14:33.346 --> 00:14:36.616
Bring the elbows again right
underneath the shoulders

00:14:36.616 --> 00:14:39.018
and we'll start to lift
up into sphinx pose.

00:14:39.018 --> 00:14:41.788
So press the pubic bone
down into the earth,

00:14:41.788 --> 00:14:46.202
and the feet are still hip-width
apart, not bound together.

00:14:46.202 --> 00:14:48.094
And again, just notice that
the wrists have come in

00:14:48.094 --> 00:14:49.662
or gone out.

00:14:49.662 --> 00:14:51.965
And this is an active
pose here so breathe deep.

00:14:51.965 --> 00:14:56.135
Press away from your yoga
mat, so find your foundation.

00:14:57.120 --> 00:14:59.022
Inhale, open the chest.

00:14:59.939 --> 00:15:03.910
And now exhale slowly
drawing a line with the nose

00:15:03.910 --> 00:15:05.511
past the right shoulder.

00:15:05.511 --> 00:15:09.716
Feel this connect from your
left ear to your left elbow

00:15:09.716 --> 00:15:12.518
all the way down 
to your left toes.

00:15:12.518 --> 00:15:14.153
Again, nice active posture

00:15:14.153 --> 00:15:17.156
so you need 
active breathing here.

00:15:17.156 --> 00:15:19.525
Soften the skin of the
face and then imagine

00:15:19.525 --> 00:15:22.362
someone kissing you on the
left side of the neck here.

00:15:22.362 --> 00:15:25.531
Inhale in, exhale 
come back to center.

00:15:26.332 --> 00:15:30.303
Inhale in again, 
and exhale drawing a line

00:15:30.303 --> 00:15:32.539
now with the nose 
past the left shoulder.

00:15:32.539 --> 00:15:34.921
And as you do that, feel that
intense stretch in the neck

00:15:34.921 --> 00:15:39.926
but also really find that
connect of ear, elbow, toes.

00:15:42.872 --> 00:15:46.850
Full body strengthening,
full body experience,

00:15:46.850 --> 00:15:49.649
imagine someone kissing you
on the right side of the neck,

00:15:49.649 --> 00:15:50.616
why not, right?

00:15:50.616 --> 00:15:54.100
Inhale, and then exhale
come back to center.

00:15:54.100 --> 00:15:55.685
Alright guys, let's light it up.

00:15:55.685 --> 00:16:00.226
Curl the toes under, tuck
the chin, lift the kneecaps,

00:16:00.226 --> 00:16:01.256
so coming into a form,

00:16:01.256 --> 00:16:03.129
plank here to 
light a little fire,

00:16:03.129 --> 00:16:04.664
little agni in the belly.

00:16:04.664 --> 00:16:06.966
So from your navel, 
inhale and exhale,

00:16:06.966 --> 00:16:09.969
navel draws up, we press
into the foundation,

00:16:09.969 --> 00:16:13.906
lift the hips, hovering
forearm plank for five,

00:16:14.687 --> 00:16:17.590
four, breathe deep, 
nice long neck,

00:16:18.438 --> 00:16:19.272
three,

00:16:20.236 --> 00:16:23.373
two, press into 
your fingerprints,

00:16:23.373 --> 00:16:25.942
awesome and then slowly release.

00:16:25.942 --> 00:16:28.277
Hips come to the earth, we
press into the tops of the feet.

00:16:28.277 --> 00:16:31.214
Slide the hands back
in line with the ribs,

00:16:31.214 --> 00:16:33.082
hug the elbows 
into the side body,

00:16:33.082 --> 00:16:37.086
tuck the chin into the
chest, and slowly roll up.

00:16:37.086 --> 00:16:39.489
Feel that stretch in the
back of the neck here.

00:16:39.489 --> 00:16:42.125
As you rise up, baby cobra.

00:16:42.125 --> 00:16:42.959
Inhale in.

00:16:44.060 --> 00:16:48.831
And exhale, cascading with the
breath as you come back down.

00:16:48.831 --> 00:16:49.666
Beautiful.

00:16:49.666 --> 00:16:51.334
Curl the toes under.

00:16:51.334 --> 00:16:53.403
Coming into your power
here, nice strong plank,

00:16:53.403 --> 00:16:56.582
lift the kneecaps, 
tone the quads,

00:16:56.582 --> 00:16:59.752
inhale press up to plank.

00:16:59.752 --> 00:17:03.195
Awesome, big exhale as you
find that lift-up through

00:17:03.195 --> 00:17:05.391
the center of 
the upper back body.

00:17:05.391 --> 00:17:06.692
So don't collapse here,

00:17:06.692 --> 00:17:08.830
lift up through 
your shoulder blades,

00:17:08.830 --> 00:17:11.711
lift your heart 
through the back body.

00:17:11.711 --> 00:17:14.433
Take one more 
breath here, you got this.

00:17:14.433 --> 00:17:18.704
And then exhale, hips up
high, downward-facing dog.

00:17:18.704 --> 00:17:19.906
Awesome work everyone.

00:17:19.906 --> 00:17:24.076
Deep breath in through the
nose, and out through the mouth.

00:17:25.504 --> 00:17:27.272
Shake the head loose.

00:17:30.313 --> 00:17:33.883
And when you're ready, 
take it for a nice slow walk

00:17:33.883 --> 00:17:36.085
up towards the 
front edge of your mat.

00:17:36.085 --> 00:17:38.988
Waking up through 
the ankles, the feet,

00:17:38.988 --> 00:17:40.590
the backs of the legs.

00:17:40.590 --> 00:17:43.783
We'll meet in a forward
fold the top of your mat,

00:17:43.783 --> 00:17:45.728
feet hip-width apart.

00:17:47.066 --> 00:17:48.968
Soft bend in the knees.

00:17:52.028 --> 00:17:53.763
Continue to deepen your breath

00:17:53.763 --> 00:17:55.331
and find what feels good here.

00:17:55.331 --> 00:17:59.435
Maybe swing side to side,
maybe you come to stillness

00:17:59.435 --> 00:18:01.804
and allow the 
breath to move you.

00:18:01.804 --> 00:18:03.251
Maybe you clasp the elbows,

00:18:03.251 --> 00:18:07.085
a little rock gently 
side to side.

00:18:08.251 --> 00:18:11.754
And take a moment to 
shake the head loose.

00:18:17.393 --> 00:18:21.064
Then in your next breath
in, inhale, lift up halfway.

00:18:21.064 --> 00:18:24.200
Press into your feet, slide
the hands up to the shins

00:18:24.200 --> 00:18:27.870
or to the tops of the thighs,
and find that nice long spine

00:18:27.870 --> 00:18:30.073
you had in tabletop.

00:18:30.073 --> 00:18:35.078
Inhale in to find length and
exhale to soften and bow.

00:18:35.078 --> 00:18:38.014
Bend the knees, again
connect to your feet.

00:18:38.014 --> 00:18:40.283
Tuck the chin into the chest,

00:18:40.283 --> 00:18:42.185
and slowly begin to roll it up.

00:18:42.185 --> 00:18:45.888
If you're brave, close your
eyes and take it nice and slow.

00:18:45.888 --> 00:18:48.224
We'll meet in mountain pose.

00:18:59.005 --> 00:19:02.575
And when you roll up
to your mountain pose,

00:19:04.370 --> 00:19:06.839
you know what to do.

00:19:06.839 --> 00:19:09.842
Fix your pantaloons, 
lick your lips,

00:19:10.646 --> 00:19:13.983
maybe shrug the 
shoulders a couple time.

00:19:15.405 --> 00:19:18.908
Maybe find soft easy 
movement in the neck.

00:19:22.829 --> 00:19:25.932
Coming into your best and
most beautiful mountain,

00:19:25.932 --> 00:19:30.103
finding a fresh breath,
so inhale lots of love in,

00:19:31.471 --> 00:19:33.806
and exhale lots of love out.

00:19:36.119 --> 00:19:38.988
Cultivate awareness 
of the energetic body

00:19:38.988 --> 00:19:41.023
by drawing energy 
up from the arches,

00:19:41.023 --> 00:19:42.558
lifting up through 
that pelvic floor,

00:19:42.558 --> 00:19:45.228
just finding more awareness
as we go along here,

00:19:45.228 --> 00:19:50.099
all the way up through the
spine in that center plumb line.

00:19:50.099 --> 00:19:52.235
Then we're gonna move the
fingertips at a flying V here,

00:19:52.235 --> 00:19:54.771
so not out at your sides, 
and not forward,

00:19:54.771 --> 00:19:56.506
but right in a nice flying V

00:19:56.506 --> 00:19:59.041
to get that rotation 
in the shoulder here.

00:19:59.041 --> 00:20:03.002
So we'll practice that as
you inhale, opening up,

00:20:04.170 --> 00:20:06.372
thumbs back, pinkies forward.

00:20:06.372 --> 00:20:08.541
And then exhale, lowering.

00:20:11.377 --> 00:20:12.578
And so if we're 
used to being here,

00:20:12.578 --> 00:20:13.679
it's kinda hard to do that,

00:20:13.679 --> 00:20:16.415
so this is training us 
to open the palms,

00:20:16.415 --> 00:20:20.747
find that rotation in the
shoulder, and inhale reach up.

00:20:20.747 --> 00:20:23.829
One more time, float it down.

00:20:23.829 --> 00:20:26.352
And this time with a fierce
compassionate breadth.

00:20:26.352 --> 00:20:27.760
Inhale, reach.

00:20:29.085 --> 00:20:31.611
Exhale, 
relax the shoulders down,

00:20:31.611 --> 00:20:33.212
shoulder blades 
down the back body,

00:20:33.212 --> 00:20:34.714
finding that lift-up
through the front body,

00:20:34.714 --> 00:20:36.849
that grounding 
through the back body,

00:20:36.849 --> 00:20:39.819
and then take a big beach
ball up and over our head.

00:20:39.819 --> 00:20:42.055
It's like you're holding the
beach ball, so there's energy

00:20:42.055 --> 00:20:43.322
between your hands

00:20:43.322 --> 00:20:45.792
thumbs back, pinkies forward.

00:20:45.792 --> 00:20:49.392
Then inhale in here,
exhale, bend the elbows,

00:20:49.392 --> 00:20:51.427
lift your chest, 
big heart opener here.

00:20:51.427 --> 00:20:54.330
Thumbs back, pinkies forward,
maybe lift the chin.

00:20:54.330 --> 00:20:55.164
Smile.

00:20:57.713 --> 00:21:01.217
Then on your next inhale,
reach the fingertips up,

00:21:01.217 --> 00:21:04.025
and exhale rain it down.

00:21:04.897 --> 00:21:06.219
Forward fold.

00:21:07.316 --> 00:21:10.219
Bend the knees, big inhale
lifts you up halfway,

00:21:10.219 --> 00:21:14.257
find length, your version
of flat back here.

00:21:14.257 --> 00:21:17.126
Then exhale to soften and bow.

00:21:17.126 --> 00:21:19.762
Bend the knees, 
inhale reach for the sky.

00:21:19.762 --> 00:21:23.966
Consider that flying V here,
that rotation in the shoulder.

00:21:23.966 --> 00:21:26.135
And exhale hands to heart.

00:21:28.194 --> 00:21:30.930
Soft knees, 
inhale, reach it out.

00:21:32.708 --> 00:21:35.711
Exhale, bend the elbows,
thumbs back, pinkies forward,

00:21:35.711 --> 00:21:37.046
lift your chest.

00:21:38.060 --> 00:21:41.030
Inhale, reach for the sky,

00:21:41.030 --> 00:21:42.765
exhale, rain it down.

00:21:44.767 --> 00:21:47.436
Inhale, lifts up up halfway,
your version,

00:21:47.436 --> 00:21:50.973
long beautiful neck here, 
find length.

00:21:50.973 --> 00:21:53.709
And then exhale, 
soften and fold.

00:21:54.613 --> 00:21:56.882
Sweet, bring the feet
together here if they're not

00:21:56.882 --> 00:21:59.752
and then step 
the right toes back.

00:21:59.752 --> 00:22:01.954
Lower the right knee,
feel free to pad the knee

00:22:01.954 --> 00:22:04.190
by doubling up on your
mat, or bring your little

00:22:04.190 --> 00:22:06.726
towel or blankie 
into your practice

00:22:06.726 --> 00:22:08.694
and then from here we're
gonna start to stretch out

00:22:08.694 --> 00:22:11.530
the lower body while still
maintaining this lift,

00:22:11.530 --> 00:22:13.766
or this awareness 
through the heart.

00:22:13.766 --> 00:22:15.234
So make sure you're 
not on a tight rope

00:22:15.234 --> 00:22:19.405
front knee over front ankle,
breathing deep in here, inhale.

00:22:20.897 --> 00:22:23.499
And then exhale, pulling
back to the left hip crease,

00:22:23.499 --> 00:22:27.870
take your left toes up towards
the sky, runner's stretch.

00:22:27.870 --> 00:22:30.483
So I'm not coming back
onto that heel, but rather

00:22:30.483 --> 00:22:34.707
my right thigh bone's
perpendicular to the mat.

00:22:34.707 --> 00:22:38.324
Again, flex your left toes,
breathe deep.

00:22:41.430 --> 00:22:44.567
Then rolling through 
that left foot,

00:22:44.567 --> 00:22:46.635
we'll come all the way
to a nice low lunge.

00:22:46.635 --> 00:22:48.464
So you can keep 
the back knee lowered

00:22:48.464 --> 00:22:50.222
if you need to stay low
to the ground today,

00:22:50.222 --> 00:22:51.430
your energy level's low,

00:22:51.430 --> 00:22:53.939
or you're just feeling
like that is really nice

00:22:53.939 --> 00:22:56.732
for the hip flexor, otherwise,
curl your right toes under

00:22:56.732 --> 00:22:59.245
and send the right heel
back, find that lift up

00:22:59.245 --> 00:23:04.216
from the pelvic floor, that
connection to your center.

00:23:04.216 --> 00:23:06.118
Then wherever you are,
whether back knee is lowered

00:23:06.118 --> 00:23:07.920
or lifted, loop the shoulders,

00:23:07.920 --> 00:23:09.645
let your heart radiate
forward on an inhale.

00:23:09.645 --> 00:23:12.471
Maybe the fingertips 
hover for a moment,

00:23:12.471 --> 00:23:16.128
and then exhale plant the
palms, step the left toes back

00:23:16.128 --> 00:23:20.332
and slowly lower belly to
cobra or maybe now chaturanga

00:23:20.332 --> 00:23:21.834
to upward-facing dog.

00:23:21.834 --> 00:23:26.225
Take your time, use your
inhale to open your heart

00:23:26.225 --> 00:23:29.532
and use the exhale to make
your way back down to down dog.

00:23:29.532 --> 00:23:31.110
Take your time.

00:23:32.705 --> 00:23:34.774
When you get there,
take a cleansing breath,

00:23:34.774 --> 00:23:39.178
so big inhale in through the
nose, shake the head loose,

00:23:39.178 --> 00:23:41.914
and exhale out 
through the mouth.

00:23:43.132 --> 00:23:46.302
Awesome, nice and easy,
step the big toes together

00:23:46.302 --> 00:23:49.605
and when you're ready, 
right foot comes all the way up

00:23:49.605 --> 00:23:52.942
and we lower the left
knee, nice slow lunge.

00:23:52.942 --> 00:23:57.179
Take your time here,
keep time nice and low.

00:23:57.179 --> 00:23:59.181
Maybe walk the feet out.

00:24:01.750 --> 00:24:04.386
And front knee over front ankle.

00:24:06.322 --> 00:24:10.961
Just feeling it out, being
present with your breath,

00:24:12.728 --> 00:24:14.263
and then a lot of times

00:24:14.263 --> 00:24:16.499
we can get into the lower
body start to stretch

00:24:16.499 --> 00:24:18.934
but then we forget about
the rest of the body,

00:24:18.934 --> 00:24:22.505
so let the news from 
down below travel up

00:24:22.505 --> 00:24:23.539
through the spine.

00:24:23.539 --> 00:24:25.841
Try to keep an open heart.

00:24:25.841 --> 00:24:26.675
Open mind.

00:24:27.546 --> 00:24:28.914
Inhale.

00:24:28.914 --> 00:24:31.417
Exhale, send the hips back
so really pulling back

00:24:31.417 --> 00:24:32.818
from the right hip crease,

00:24:32.818 --> 00:24:34.787
press into the top 
of that back foot,

00:24:34.787 --> 00:24:38.491
we come to our runner's
stretch flexing the right toes

00:24:38.491 --> 00:24:40.259
up towards your face.

00:24:41.257 --> 00:24:45.161
Relax the shoulders
down away from the ears

00:24:45.161 --> 00:24:46.929
and find your breath.

00:24:50.756 --> 00:24:53.035
And then rolling 
through that right foot,

00:24:53.035 --> 00:24:55.527
we can keep the 
back knee lowered

00:24:55.527 --> 00:25:00.049
or we curl the toes under and
lift, finding nice low lunge

00:25:00.049 --> 00:25:02.445
wherever you are, 
whatever variation,

00:25:02.445 --> 00:25:04.757
find the little lift
from the pelvic floor,

00:25:04.757 --> 00:25:06.572
a little connect to your center,

00:25:06.572 --> 00:25:08.440
and then deep breath in together

00:25:08.440 --> 00:25:10.275
we'll all loop the shoulders,

00:25:10.275 --> 00:25:12.728
open the chest, let your
heart radiate forward.

00:25:12.728 --> 00:25:15.204
Maybe your fingertips 
come off the ground.

00:25:15.204 --> 00:25:18.183
One big breath in here, 
and then exhale.

00:25:18.183 --> 00:25:20.626
Plant the palms, 
step right toes back

00:25:20.626 --> 00:25:24.556
and move through a vinyasa,
so it could be belly to cobra,

00:25:24.556 --> 00:25:27.860
or it could be 
chaturanga to up-dog.

00:25:27.860 --> 00:25:31.857
So vinyasa is really just
about moving with intention,

00:25:31.857 --> 00:25:34.433
careful not to rush it here.

00:25:35.567 --> 00:25:39.238
Big exhale takes you
to downward-facing dog.

00:25:41.407 --> 00:25:43.409
Big inhale in.

00:25:43.409 --> 00:25:46.479
Long exhale out 
through the mouth.

00:25:46.479 --> 00:25:49.482
Inhale, bend the knees, 
look forward,

00:25:49.482 --> 00:25:51.383
exhale, make your 
way to the top.

00:25:51.383 --> 00:25:53.319
So if you're working on
hops, you can do that.

00:25:53.319 --> 00:25:55.688
You can repeat the 
slow walk from before

00:25:55.688 --> 00:25:58.557
or you can always just
take a couple steps up

00:25:58.557 --> 00:26:00.726
where the hands are.

00:26:00.726 --> 00:26:01.794
Forward fold.

00:26:03.505 --> 00:26:06.609
Big inhale lifts you up
halfway, your version.

00:26:06.609 --> 00:26:08.042
Find length.

00:26:09.365 --> 00:26:11.118
And exhale to bow.

00:26:12.441 --> 00:26:15.945
Bend the knees, inhale, 
reach for the sky.

00:26:15.945 --> 00:26:18.847
Big beach ball up and overhead.

00:26:18.847 --> 00:26:20.749
And exhale hands to heart.

00:26:20.749 --> 00:26:23.686
Bring the feet together, 
close your eyes,

00:26:23.686 --> 00:26:25.490
observe your breath.

00:26:32.731 --> 00:26:33.599
And here we go.

00:26:33.599 --> 00:26:35.834
Bend the knees, 
inhale flying V here

00:26:35.834 --> 00:26:38.437
as we reach for the sky.

00:26:38.437 --> 00:26:41.707
Exhale, bend the elbows,
thumbs back, pinkies forward,

00:26:41.707 --> 00:26:44.243
lengthen the tailbone down to
support the lower back here

00:26:44.243 --> 00:26:47.079
as you lift the sternum up.

00:26:47.079 --> 00:26:48.047
So good.

00:26:48.047 --> 00:26:50.749
Inhale reach for the sky.

00:26:50.749 --> 00:26:52.751
And exhale rain it down.

00:26:52.751 --> 00:26:55.120
Soft bend in the knees.

00:26:55.120 --> 00:26:55.955
Awesome.

00:26:55.955 --> 00:26:59.858
Inhale lifts you up halfway,
nice flat-back position.

00:26:59.858 --> 00:27:01.760
And exhale to soften and bow.

00:27:01.760 --> 00:27:03.429
This time, bend the
knees, plant the palms,

00:27:03.429 --> 00:27:05.364
step or hop it back to plank.

00:27:05.364 --> 00:27:07.800
Optional vinyasa here, 
you can just take it straight

00:27:07.800 --> 00:27:10.569
to downward dog, or you
move through a flow,

00:27:10.569 --> 00:27:12.777
building strength 
with integrity,

00:27:12.777 --> 00:27:15.261
moving with your breath.

00:27:15.261 --> 00:27:18.020
We'll meet in downward dog.

00:27:18.020 --> 00:27:20.639
When you're there, take
a nice cleansing inhale

00:27:20.639 --> 00:27:24.253
in through the nose,
and maybe lion's breath.

00:27:24.253 --> 00:27:26.452
Exhale, tongue out.

00:27:27.844 --> 00:27:28.615
Awesome.

00:27:28.615 --> 00:27:31.327
Walk the toes together,
and on your next inhale,

00:27:31.327 --> 00:27:33.229
lift your right leg up high.

00:27:33.229 --> 00:27:36.932
Lift from your right inner
thigh, turn the right toes down,

00:27:36.932 --> 00:27:38.341
especially that 
right pinky toes.

00:27:38.341 --> 00:27:40.543
It may not go as high.

00:27:40.543 --> 00:27:44.647
So we're leveling the glutes
here, leveling the hips,

00:27:44.647 --> 00:27:46.482
not because that's the
way we do it in yoga,

00:27:46.482 --> 00:27:49.785
but because that is an
awesome way to find stability

00:27:49.785 --> 00:27:52.218
in the joints, the hips, 
the shoulders.

00:27:52.218 --> 00:27:54.867
Take one more breath here, 
you got this.

00:27:54.867 --> 00:27:58.043
Then exhale, knee to to nose,
try to touch your right heel

00:27:58.043 --> 00:27:59.945
to your right glute.

00:27:59.945 --> 00:28:02.414
Awesome, step it up all the way.

00:28:02.414 --> 00:28:05.117
Pivot on the back foot, 
warrior one.

00:28:05.117 --> 00:28:08.287
So take your time here, stay
connected to your lower body

00:28:08.287 --> 00:28:11.493
and then allow that
connection to the lower body

00:28:11.493 --> 00:28:15.554
to translate and travel all
the way up through the spine.

00:28:15.554 --> 00:28:17.623
So it's not disconnected.

00:28:19.298 --> 00:28:22.201
But rather, quite the opposite.

00:28:22.201 --> 00:28:24.570
Left toes turn in, 
right toes point forward.

00:28:24.570 --> 00:28:26.205
Try to get front knee 
over front ankle,

00:28:26.205 --> 00:28:29.108
make sure you can 
see your front big toe.

00:28:29.108 --> 00:28:31.377
Hands can stay on the waistline

00:28:31.377 --> 00:28:34.012
or we'll inhale
reach for the sky.

00:28:34.012 --> 00:28:36.807
Big beach ball, up and overhead.

00:28:38.847 --> 00:28:43.452
Find your breath and find the
power in that back leg here.

00:28:43.452 --> 00:28:46.622
Here we go, inhale, 
reach for the sky,

00:28:47.629 --> 00:28:50.466
exhale, bend the elbows,
thumbs back, pinkies forward,

00:28:50.466 --> 00:28:51.633
lift your heart.

00:28:51.633 --> 00:28:53.202
Now this time when 
we reach for the sky,

00:28:53.202 --> 00:28:54.837
we're gonna 
straighten the front leg.

00:28:54.837 --> 00:28:57.172
So inhale reach and we flow.

00:28:58.854 --> 00:29:03.826
Exhale bend front knee, bend
the elbows, lift your heart.

00:29:03.826 --> 00:29:05.027
It'll take a while to 
get in this groove,

00:29:05.027 --> 00:29:06.895
so once you got it, 
really commit to the breath.

00:29:06.895 --> 00:29:09.531
Inhale straighten the front leg.

00:29:09.531 --> 00:29:13.368
Lift from the pelvic floor,
exhale bend the elbows.

00:29:13.368 --> 00:29:16.238
Thumbs back, pinkies forward.

00:29:16.238 --> 00:29:18.440
Once you get the groove, you
can start to integrate the neck

00:29:18.440 --> 00:29:19.675
in a way that feels good.

00:29:19.675 --> 00:29:20.742
Inhale reach.

00:29:21.944 --> 00:29:24.164
And exhale bend.

00:29:25.425 --> 00:29:29.034
And one more time, inhale reach.

00:29:29.034 --> 00:29:31.003
And this time, this is fun, 
as you exhale,

00:29:31.003 --> 00:29:34.206
bend the front knees, 
send both fingertips forward,

00:29:34.206 --> 00:29:36.885
strong focus here, 
strong power in that back foot.

00:29:36.885 --> 00:29:38.597
And as if you're pulling 
a bow and arrow,

00:29:38.597 --> 00:29:42.114
you're gonna draw the left
fingertips across the chest here

00:29:42.114 --> 00:29:43.507
warrior two.

00:29:44.215 --> 00:29:47.352
Whoa, awesome, 
take a nice wide stance.

00:29:47.352 --> 00:29:50.519
Vira two, virabhadra two.

00:29:51.443 --> 00:29:54.012
Relax your shoulders.

00:29:54.012 --> 00:29:55.581
Finding your breath.

00:29:55.581 --> 00:29:57.349
Lower body's gonna 
stay the same here

00:29:57.349 --> 00:30:00.119
so strong lower body, 
building strength,

00:30:00.119 --> 00:30:02.588
find that lift-up 
through the spine.

00:30:02.588 --> 00:30:04.623
Keep the front knee 
over the front ankle

00:30:04.623 --> 00:30:07.126
as you draw the 
right fingertips forward

00:30:07.126 --> 00:30:08.994
up and back, peaceful warrior.

00:30:08.994 --> 00:30:10.863
Maybe the left hand comes
the the small of the back

00:30:10.863 --> 00:30:13.098
or to the front of 
the right hip crease.

00:30:13.098 --> 00:30:15.866
Inhale, find length.

00:30:16.448 --> 00:30:19.218
Then exhale, keep the legs
where they are as you tilt

00:30:19.218 --> 00:30:20.282
heart forward.

00:30:20.282 --> 00:30:22.284
Center draws in, 
connect your core,

00:30:22.284 --> 00:30:23.919
extended side angle.

00:30:23.919 --> 00:30:26.521
Right elbow on the 
top of the right thigh,

00:30:26.521 --> 00:30:29.814
can also bring the right
fingertips down.

00:30:29.814 --> 00:30:32.397
And then left hand's
gonna sweep all the way up

00:30:32.397 --> 00:30:34.566
towards the front
edge of the mat.

00:30:34.566 --> 00:30:36.258
If you're feeling tight
in the neck and shoulders

00:30:36.258 --> 00:30:39.871
you can also take the left
fingertips up towards the sky.

00:30:39.871 --> 00:30:42.207
Everyone remember your neck.

00:30:43.572 --> 00:30:46.779
Find that integrity all
the way through the crown.

00:30:46.779 --> 00:30:49.811
One more breath here, 
you got this.

00:30:52.558 --> 00:30:54.893
Beautiful, then back up
to that peaceful warrior.

00:30:54.893 --> 00:30:58.096
Keep the legs where 
they are, reaching up.

00:30:58.096 --> 00:30:59.665
Now big move here, 
have fun with it,

00:30:59.665 --> 00:31:01.900
cartwheel all the way down.

00:31:03.755 --> 00:31:04.990
And we'll pivot 
on the back foot,

00:31:04.990 --> 00:31:08.126
plant the left palm into
the earth and find a twist.

00:31:08.126 --> 00:31:09.561
So take your time, 
there's no rush here.

00:31:09.561 --> 00:31:11.697
Right fingertips reach 
up towards the sky.

00:31:11.697 --> 00:31:12.898
Spike the left heel 
towards the back

00:31:12.898 --> 00:31:16.364
or you can always lower
that left knee down.

00:31:16.364 --> 00:31:20.304
Inhale, find expansion, 
breathe deep

00:31:20.304 --> 00:31:23.168
and then exhale, 
bring it back on home.

00:31:23.168 --> 00:31:25.724
Awesome, plant the palms,
step the right toes back.

00:31:25.724 --> 00:31:27.993
You can take a little
rest here, child's pose.

00:31:27.993 --> 00:31:29.528
Go straight to down-dog

00:31:29.528 --> 00:31:32.297
or you move through 
a little vinyasa here.

00:31:32.297 --> 00:31:35.434
Letting your breath 
inspire the movement,

00:31:35.434 --> 00:31:38.437
and the movement 
inspire the breath.

00:31:41.733 --> 00:31:44.836
I'll meet you in 
downward-facing dog.

00:31:48.620 --> 00:31:51.189
Shake the head loose, let's
take a lion's breath in here,

00:31:51.189 --> 00:31:54.059
let go of some of that heat,
soft bend in the elbows,

00:31:54.059 --> 00:31:57.809
soft bend in the knees
as you inhale in deeply.

00:31:57.809 --> 00:32:01.980
And exhale, lion's breath,
tongue out, drop the heels.

00:32:03.375 --> 00:32:05.578
Awesome.
Walk the toes together.

00:32:05.578 --> 00:32:08.811
And your next, begin inhale
to the left leg up high.

00:32:08.811 --> 00:32:11.730
Exhale, knee to nose,
rounding through the spine.

00:32:11.730 --> 00:32:14.099
Try to touch your left
heel to your left glute.

00:32:14.099 --> 00:32:16.268
Upper body's in plank,

00:32:16.268 --> 00:32:17.602
and step it out.

00:32:18.320 --> 00:32:20.789
Pivot on the back foot.

00:32:20.789 --> 00:32:22.624
Strong, warrior one.

00:32:22.624 --> 00:32:26.795
Take your time, really
working from the ground up.

00:32:28.470 --> 00:32:31.896
Hands can stay 
on the waistline here

00:32:31.896 --> 00:32:34.561
or we'll inhale, 
reach for the sky.

00:32:39.661 --> 00:32:40.512
Find your breath.

00:32:40.512 --> 00:32:42.494
Big beach ball overhead.

00:32:42.494 --> 00:32:43.461
(laughs)

00:32:43.461 --> 00:32:44.930
I think it was when 
I was in Amsterdam

00:32:44.930 --> 00:32:49.356
that somehow the term
full beach ball came out.

00:32:51.703 --> 00:32:53.188
It was funny.

00:32:53.188 --> 00:32:54.830
We're going full beach
ball here today, basically.

00:32:54.830 --> 00:32:56.975
Thumbs back, pinkies forward.

00:32:56.975 --> 00:32:58.340
So a big inhale to find length

00:32:58.340 --> 00:33:00.579
in all four sides of the torso.

00:33:00.579 --> 00:33:02.480
And then exhale bend the elbows,

00:33:02.480 --> 00:33:05.116
thumbs back, pinkies forward.

00:33:05.116 --> 00:33:06.198
Now this time, your next inhale,

00:33:06.198 --> 00:33:08.033
we're gonna straighten 
that front leg

00:33:08.033 --> 00:33:09.454
so lifting everything up

00:33:09.454 --> 00:33:11.756
as the fingertips 
kiss up and overhead,

00:33:11.756 --> 00:33:14.526
so connect to that lift-up
from the pelvic floor,

00:33:14.526 --> 00:33:16.294
maybe even uddiyana bandha,

00:33:16.294 --> 00:33:19.130
connecting to the
transverse abdominis here,

00:33:19.130 --> 00:33:21.233
all those strong muscles.

00:33:21.233 --> 00:33:23.969
And then exhale, open your
heart, bend the front knee,

00:33:23.969 --> 00:33:26.972
thumbs back, pinkies
forward, lift the chest.

00:33:26.972 --> 00:33:29.772
Keep strong connect in your
back foot as you inhale,

00:33:29.772 --> 00:33:31.076
reach.

00:33:32.228 --> 00:33:34.573
And exhale, bend.

00:33:37.282 --> 00:33:38.870
Starting to integrate the neck,

00:33:38.870 --> 00:33:40.659
especially if you 
return to this practice.

00:33:40.659 --> 00:33:43.135
Inhale, start to find what
feels good in the neck.

00:33:43.135 --> 00:33:45.857
Reach and exhale, 
bend the elbows,

00:33:45.857 --> 00:33:49.287
bend the front knee, 
lift your heart.

00:33:49.287 --> 00:33:51.239
Inhale, reach.

00:33:52.462 --> 00:33:54.687
And exhale, bend.

00:33:56.940 --> 00:34:00.372
And listen carefully,
this time inhale reach,

00:34:00.372 --> 00:34:04.542
exhale, bend the front knees,
send the fingertips forward.

00:34:05.521 --> 00:34:08.160
Maintain the connection in the
knife-edge of that back foot,

00:34:08.160 --> 00:34:10.620
so really press into the
outer edge of that right foot

00:34:10.620 --> 00:34:12.621
as you open, 
Warrior two to the right.

00:34:12.621 --> 00:34:16.120
Right fingertips 
gently cross open,

00:34:17.272 --> 00:34:20.388
and we come to virabhadra two.

00:34:21.218 --> 00:34:23.255
Find that support from within,

00:34:23.255 --> 00:34:24.089
breathe deep.

00:34:24.089 --> 00:34:25.691
When we work in this way,

00:34:25.691 --> 00:34:27.288
it's active.

00:34:27.899 --> 00:34:29.958
So you should 
feel some heat here,

00:34:29.958 --> 00:34:33.271
should feel the energy 
moving through you.

00:34:33.271 --> 00:34:35.340
And once you feel like
you've found your foundation,

00:34:35.340 --> 00:34:38.146
keep the lower body nice
and strong and stable.

00:34:38.146 --> 00:34:40.681
Keep it where it's at, and
we'll find peaceful warrior.

00:34:40.681 --> 00:34:43.784
Flip this grip, left fingertips
reach forward up and back,

00:34:43.784 --> 00:34:46.388
keep that front 
knee over front ankle.

00:34:46.388 --> 00:34:48.724
Inhale, think upward 
facing dog here,

00:34:48.724 --> 00:34:50.826
keep the right inner 
thigh engaged.

00:34:50.826 --> 00:34:53.594
Exhale, we begin to move,
extended side angle,

00:34:53.594 --> 00:34:56.598
left elbow to the 
top of the left thigh,

00:34:56.598 --> 00:35:00.702
right fingertips come down
as we open up to the front

00:35:00.702 --> 00:35:03.105
or all the way up to the sky.

00:35:03.972 --> 00:35:07.075
Again, keep pressing 
into that back foot.

00:35:07.075 --> 00:35:10.579
One more big breath 
in here, you got this.

00:35:10.579 --> 00:35:12.547
And exhale, Peaceful Warrior,

00:35:12.547 --> 00:35:16.818
keep that front knee over your
front ankle, reach it back.

00:35:16.818 --> 00:35:18.530
Think upward-facing dog here.

00:35:18.530 --> 00:35:21.156
Inhale, big move here, 
as we cartwheel, have fun,

00:35:21.156 --> 00:35:24.259
all the way back to your lunge.

00:35:24.259 --> 00:35:27.295
Pivot on the back foot,
right hand comes down.

00:35:27.295 --> 00:35:29.564
And when you're ready, 
use your breath

00:35:29.564 --> 00:35:32.234
to send your left fingertips
up towards the sky.

00:35:32.234 --> 00:35:34.035
Nice juicy twist.

00:35:34.035 --> 00:35:35.170
Back knee can come down.

00:35:35.170 --> 00:35:36.838
If it's lifted, really
reach that back heel

00:35:36.838 --> 00:35:39.941
towards the back
edge of your mat.

00:35:39.941 --> 00:35:42.010
One more breath, inhale.

00:35:42.010 --> 00:35:44.880
Then exhale, bring it on home.

00:35:44.880 --> 00:35:47.716
Plant the palms, 
step it back, take a rest,

00:35:47.716 --> 00:35:50.919
meet in down dog,
optional vinyasa here.

00:35:50.919 --> 00:35:52.921
Moving with your breath,

00:35:53.952 --> 00:35:55.353
taking your time.

00:35:59.401 --> 00:36:01.002
Honoring your body.

00:36:02.544 --> 00:36:06.056
Moving with love, compassion,

00:36:06.056 --> 00:36:08.735
the highest form of love.

00:36:11.366 --> 00:36:15.621
The idea being, we cultivate
this compassion for ourselves,

00:36:15.621 --> 00:36:17.939
this love, then we're able to

00:36:19.030 --> 00:36:22.200
also manifest 
that then for others.

00:36:24.516 --> 00:36:28.353
In down-dog, take a nice
inhale in through the nose,

00:36:28.353 --> 00:36:31.289
and exhale, 
slowly lower the knees.

00:36:32.791 --> 00:36:35.524
Send the hips back, 
child's pose.

00:36:35.524 --> 00:36:36.735
Fingertips are gonna reach

00:36:36.735 --> 00:36:39.731
towards the back 
edge of your mat.

00:36:41.189 --> 00:36:43.858
Let the shoulders round forward.

00:36:46.925 --> 00:36:49.861
Listen to the sound 
of your breath.

00:36:56.545 --> 00:36:59.414
Try to simply stay 
present for yourselves,

00:36:59.414 --> 00:37:02.851
so give the 
thinking mind a break.

00:37:02.851 --> 00:37:04.953
Let the breath take over.

00:37:16.675 --> 00:37:21.140
Then slowly reaching the
fingers all the way up

00:37:22.173 --> 00:37:25.110
moving from your center
and pressing into the feet

00:37:25.110 --> 00:37:28.012
as you come back to all fours,

00:37:28.012 --> 00:37:29.614
nice slow easy transition here

00:37:29.614 --> 00:37:33.284
as you make your way
to downward-facing dog.

00:37:36.387 --> 00:37:40.558
Shake the head loose, 
big inhale through the nose,

00:37:42.330 --> 00:37:44.232
exhale to empty it out.

00:37:46.962 --> 00:37:50.265
Inhale, carve a line with
the nose, look forward,

00:37:50.265 --> 00:37:54.336
and on your exhale make
your way to the top.

00:37:54.336 --> 00:37:57.839
Feet together, 
really together here.

00:37:57.839 --> 00:37:59.543
Forward fold.

00:38:00.545 --> 00:38:04.716
Big inhale lifts you up halfway,
moving with your breath.

00:38:05.386 --> 00:38:06.859
Exhale to bow.

00:38:09.471 --> 00:38:13.208
Inhale reach for the sky,
spread the fingertips.

00:38:13.208 --> 00:38:16.645
Reach, reach, reach, 
really get this stretch here.

00:38:16.645 --> 00:38:19.193
And exhale hands to heart.

00:38:21.983 --> 00:38:25.320
So bring the feet really
together here and take a second

00:38:25.320 --> 00:38:28.957
to really find that
lift-up from the arches,

00:38:28.957 --> 00:38:31.359
that lift-up from 
the pelvic floor,

00:38:31.359 --> 00:38:35.063
and this connection 
to your center.

00:38:35.063 --> 00:38:37.399
So if you're familiar
with that navel lock,

00:38:37.399 --> 00:38:39.300
it's this idea of 
drawing the muscles

00:38:39.300 --> 00:38:43.071
of the transverse abdominis
inward and upward.

00:38:43.071 --> 00:38:45.273
So you can think about
drawing your belly button

00:38:45.273 --> 00:38:47.981
inward and upward.

00:38:47.981 --> 00:38:49.488
And then maintain that connect,

00:38:49.488 --> 00:38:52.524
hands come back the the
heart, if they're not still,

00:38:52.524 --> 00:38:56.271
as you take a deep breath in,
again, maintain that lift,

00:38:56.271 --> 00:38:59.370
that awareness, and as you
exhale, bend the knees,

00:38:59.370 --> 00:39:02.177
send the hips back, 
but try to maintain that lift-up

00:39:02.177 --> 00:39:03.745
through the center plumb line,

00:39:03.745 --> 00:39:06.981
that connection to your center.

00:39:06.981 --> 00:39:09.474
Loop the shoulders, let your
shoulder blades melt down

00:39:09.474 --> 00:39:12.854
the back body as you open
up through the chest.

00:39:12.854 --> 00:39:16.624
So think about your
pectorals stretching open,

00:39:16.624 --> 00:39:18.593
opening your heart.

00:39:18.593 --> 00:39:20.562
Now don't think about 
chair pose so much,

00:39:20.562 --> 00:39:23.898
think about just this
sensation of bending the knees,

00:39:23.898 --> 00:39:25.233
and sending the hips back.

00:39:25.233 --> 00:39:27.502
So to counter that, we can
take the fingertips forward,

00:39:27.502 --> 00:39:28.903
big beach ball again,

00:39:28.903 --> 00:39:32.907
just so we're keeping that
awareness of the shoulders.

00:39:32.907 --> 00:39:34.375
Ooh, I just spit, awesome.

00:39:34.375 --> 00:39:38.413
And then, I know you're in
utkatasana variation here

00:39:38.413 --> 00:39:40.148
but if you've ever been
in live class with me,

00:39:40.148 --> 00:39:42.050
you know that whenever 
I come to a pose like this

00:39:42.050 --> 00:39:44.986
I say "We're not 
here to do yoga,

00:39:44.986 --> 00:39:46.421
"we're here to 
have an experience."

00:39:46.421 --> 00:39:49.090
So come into what 
looks like chair pose,

00:39:49.090 --> 00:39:50.391
but is not chair pose.

00:39:50.391 --> 00:39:52.293
That's so 
two years ago, so boring.

00:39:52.293 --> 00:39:53.528
(laughs)

00:39:53.528 --> 00:39:56.898
It's so hundred 
and some odd years ago.

00:39:56.898 --> 00:39:58.967
So bend the knees, 
send the hips back,

00:39:58.967 --> 00:40:00.668
and so I'm wanting you
to create a little heat

00:40:00.668 --> 00:40:02.370
and a little bit of tremble
here, a little shake

00:40:02.370 --> 00:40:03.638
'cause we're gonna need it.

00:40:03.638 --> 00:40:07.208
As we inhale in, exhale,
send the fingertips back.

00:40:07.208 --> 00:40:09.244
I want you to have a real
honest to God experience here,

00:40:09.244 --> 00:40:11.012
don't worry about the shape,

00:40:11.012 --> 00:40:12.406
draw the shoulder 
blades together,

00:40:12.406 --> 00:40:15.046
focus on the sensation.

00:40:15.046 --> 00:40:16.674
Now open your chest, 
open your heart.

00:40:16.674 --> 00:40:18.586
and find a 
focal point out front,

00:40:18.586 --> 00:40:21.252
so that you can maintain
this long beautiful neck

00:40:21.252 --> 00:40:23.688
that you've 
cultivated the whole time.

00:40:23.688 --> 00:40:27.926
Toning the quads, toning
the glutes, toning the core.

00:40:27.926 --> 00:40:31.663
Inhale in, exhale lifting
up from the pelvic floor,

00:40:31.663 --> 00:40:34.601
we're gonna lift the heels,

00:40:34.601 --> 00:40:36.961
humming bird or drinking bird.

00:40:36.961 --> 00:40:38.937
Palms are face down.

00:40:38.937 --> 00:40:42.006
I swear to God, I just heard
birds when I said that.

00:40:42.006 --> 00:40:43.875
And so the tendency here
is to round forward,

00:40:43.875 --> 00:40:45.443
send your gaze out and front,

00:40:45.443 --> 00:40:47.912
everyone bend your knees
even more, you got this.

00:40:47.912 --> 00:40:48.746
Inhale in.

00:40:49.681 --> 00:40:52.684
Awesome, exhale slowly lower
the heels, check it out.

00:40:52.684 --> 00:40:55.420
Fingertips are 
gonna touch the ground.

00:40:55.420 --> 00:40:58.019
And we lift up standing
one legged tadasana,

00:40:58.019 --> 00:41:00.091
lift your left knee up.

00:41:00.091 --> 00:41:04.462
Send your big beach
ball up towards the sky.

00:41:04.462 --> 00:41:06.634
So your standing one-legged
tadasana could be here

00:41:06.634 --> 00:41:07.999
with your big toe 
on the ground, awesome.

00:41:07.999 --> 00:41:09.430
Then you can work your way up.

00:41:09.430 --> 00:41:10.968
Or maybe this is it.

00:41:10.968 --> 00:41:12.623
Mmm, ta-da!

00:41:13.875 --> 00:41:15.155
So I love this 
kind of core work,

00:41:15.155 --> 00:41:17.241
it's so much 
more fun for me,

00:41:17.241 --> 00:41:19.342
and bearable and 
mindful and delicious,

00:41:19.342 --> 00:41:20.745
than doing a bunch of crunches.

00:41:20.745 --> 00:41:24.849
So breathe deep here,
connect to your core.

00:41:24.849 --> 00:41:27.085
Then inhale, keep your 
big beach ball here

00:41:27.085 --> 00:41:30.021
so shoulders are 
nice and spacious.

00:41:31.629 --> 00:41:35.867
And then hold on to your
drishti, your point of focus.

00:41:35.867 --> 00:41:39.604
Gaze upon one speck,
one spot, and inhale in.

00:41:40.762 --> 00:41:44.532
And exhale, we're gonna 
slowly kick that left foot back,

00:41:44.532 --> 00:41:47.335
send your fingertips 
back all the way,

00:41:47.335 --> 00:41:49.137
and we fly once again.

00:41:49.137 --> 00:41:51.039
Soft bend in at standing leg,

00:41:51.039 --> 00:41:52.874
lift from your left inner thigh,

00:41:52.874 --> 00:41:55.276
just like you did in
three-legged dog.

00:41:55.276 --> 00:41:59.047
And then remember that lift up
through the upper back body

00:41:59.047 --> 00:42:02.217
as you pull the pinkies away.

00:42:02.217 --> 00:42:04.352
Crown of the head reaches,
you can point the toes here,

00:42:04.352 --> 00:42:05.553
flex the foot.

00:42:05.553 --> 00:42:07.355
Just lots of awareness 
as you lift up

00:42:07.355 --> 00:42:08.756
through the right hip crease.

00:42:08.756 --> 00:42:11.527
If you wanna take a
variation here, you can.

00:42:13.154 --> 00:42:16.224
Then keep your gaze
forward, don't look back,

00:42:16.224 --> 00:42:17.759
there's no looking back, 
just trust,

00:42:17.759 --> 00:42:19.160
trust the ground will
be there to catch you.

00:42:19.160 --> 00:42:22.767
Deep breath in, exhale,
left fingertips come down,

00:42:22.767 --> 00:42:24.256
high lunge.

00:42:25.076 --> 00:42:25.910
Beautiful.

00:42:25.910 --> 00:42:30.548
Inhale, reach the fingertips
up, exhale bend the elbows,

00:42:30.548 --> 00:42:34.185
thumbs back, pinkies
forward, heart opener.

00:42:34.185 --> 00:42:37.054
Inhale, reach for the sky.

00:42:37.054 --> 00:42:38.990
Exhale, hands are 
gonna come to the heart.

00:42:38.990 --> 00:42:41.893
Soft bend in that back
leg, and we step back up

00:42:41.893 --> 00:42:44.495
to our grounding mountain pose.

00:42:45.663 --> 00:42:46.898
Awesome work!

00:42:46.898 --> 00:42:48.466
Let's do the second side.

00:42:48.466 --> 00:42:52.470
Deep breath in, exhale,
empty it out, let it go.

00:42:57.649 --> 00:43:01.089
Now once again, don't think
about coming into chair pose.

00:43:01.089 --> 00:43:05.316
Think about this, bending the
knees, sending the hips back.

00:43:06.344 --> 00:43:08.313
And send your fingertips 
to counter that

00:43:08.313 --> 00:43:10.415
and go maybe deeper than
you thought you could

00:43:10.415 --> 00:43:12.383
by drawing the navel in and up,

00:43:12.383 --> 00:43:14.652
finding that scooping 
in the front body,

00:43:14.652 --> 00:43:17.222
while still maintaining
an open spaciousness

00:43:17.222 --> 00:43:19.891
in the heart and shoulders.

00:43:19.891 --> 00:43:21.726
Fabulous, breathing deep.

00:43:21.726 --> 00:43:23.494
Again, coming to what
looks like chair pose,

00:43:23.494 --> 00:43:24.762
but it's not chair pose.

00:43:24.762 --> 00:43:29.133
Not here to do yoga, we're
here to have an experience.

00:43:29.133 --> 00:43:30.568
So of course we pay attention

00:43:30.568 --> 00:43:34.205
to the articulation of 
alignment and form.

00:43:34.205 --> 00:43:37.408
But what is the point unless
we're really paying attention

00:43:37.408 --> 00:43:41.597
and going the 
distance with the breath,

00:43:41.597 --> 00:43:42.597
with our energy.

00:43:42.597 --> 00:43:43.985
Okay, here we go, ready?

00:43:43.985 --> 00:43:45.763
So once we've cultivated
a little bit of energy,

00:43:45.763 --> 00:43:48.199
'cause you don't wanna miss
that, you want that heat.

00:43:48.199 --> 00:43:50.335
That's when we'll send
the fingertips back,

00:43:50.335 --> 00:43:52.337
maybe sink a little deeper.

00:43:52.337 --> 00:43:54.472
Pull the fingertips back
and when you're ready,

00:43:54.472 --> 00:43:56.007
scoop it up, scoop it up,

00:43:56.007 --> 00:43:59.777
lift the heels find that
long beautiful neck.

00:44:01.442 --> 00:44:03.177
Maybe bend the knees.

00:44:03.177 --> 00:44:04.712
And find the opposition

00:44:04.712 --> 00:44:08.049
of crown reaching
and fingertips reaching.

00:44:08.049 --> 00:44:10.919
Crown reaching and fingertips.

00:44:10.919 --> 00:44:12.920
And try to open more 
through your chest

00:44:12.920 --> 00:44:15.290
by drawing the 
shoulder blades together,

00:44:15.290 --> 00:44:17.625
activating the upper back body.

00:44:17.625 --> 00:44:21.796
Drinking bird or hummingbird,
one more breath here.

00:44:23.955 --> 00:44:28.259
And with control, with grace,
we slowly lower the heels,

00:44:28.259 --> 00:44:31.262
touch the fingertips to the
ground, strengthening the legs,

00:44:31.262 --> 00:44:32.597
and we rise up.

00:44:32.597 --> 00:44:36.167
Press into your standing leg,
lift the right knee this time,

00:44:36.167 --> 00:44:38.002
and again, right big toe
can stay on the ground here,

00:44:38.002 --> 00:44:39.404
totally.

00:44:39.404 --> 00:44:40.872
Squeeze and lift.

00:44:40.872 --> 00:44:43.508
Hug everything into the midline.

00:44:43.508 --> 00:44:46.778
Again, this is a fun way
to work your abdominals,

00:44:46.778 --> 00:44:49.814
work your core, in a way
that's not hard on your neck

00:44:49.814 --> 00:44:53.084
or not hard on 
your soul (laughs).

00:44:53.084 --> 00:44:53.918
Jeez.

00:44:56.060 --> 00:44:57.462
Breathing deep.

00:44:57.462 --> 00:44:59.664
Notice if you've started
to collect some tension

00:44:59.664 --> 00:45:02.100
in the shoulders, so that's
probably when we went

00:45:02.100 --> 00:45:03.401
full beach balls right here,

00:45:03.401 --> 00:45:06.404
when it was like 
go full beach ball.

00:45:07.695 --> 00:45:10.098
Energy in the fingertips and
then let's continue the journey

00:45:10.098 --> 00:45:13.167
and not stop here, keep
flying, so we're gonna slowly,

00:45:13.167 --> 00:45:15.546
moving from 
the middle, the center,

00:45:15.546 --> 00:45:18.716
kick that right foot 
back nice and slow.

00:45:18.716 --> 00:45:21.185
Send the fingertips back.

00:45:21.185 --> 00:45:24.255
Full body experience, 
awareness here.

00:45:29.460 --> 00:45:31.195
So the standing 
leg's not locked,

00:45:31.195 --> 00:45:33.131
we turn the right toes down.

00:45:33.131 --> 00:45:35.233
You can point the toes but
keep an awareness in the

00:45:35.233 --> 00:45:37.869
hips here as you lift up
through that left hip crease.

00:45:37.869 --> 00:45:38.870
If you fall,

00:45:40.802 --> 00:45:43.805
I know you can 
finish that sentence.

00:45:46.210 --> 00:45:48.813
If you fall, we'll catch you.

00:45:48.813 --> 00:45:50.548
The ground will catch you,
someone will catch you.

00:45:50.548 --> 00:45:53.818
I got your back, 
don't be afraid.

00:45:53.818 --> 00:45:55.486
Take risks.

00:45:55.486 --> 00:45:57.955
Open your chest, 
so find a little opposition,

00:45:57.955 --> 00:46:01.526
crown is reaching is forward,
fingertips are reaching back.

00:46:01.526 --> 00:46:05.363
If you wanna take a
variation here, please do.

00:46:08.693 --> 00:46:10.161
And then here we go, 
wherever you are,

00:46:10.161 --> 00:46:12.297
even if you've fallen 
and coming back,

00:46:12.297 --> 00:46:14.599
and you're coming back right
now, take your gaze forward.

00:46:14.599 --> 00:46:17.001
Tap into that inner smile and
then don't look back, guys,

00:46:17.001 --> 00:46:19.037
trust the ground is 
there to catch you.

00:46:19.037 --> 00:46:22.340
Inhale and exhale, 
step the right fingertip,

00:46:22.340 --> 00:46:23.908
right toes back, 
excuse me, (laughs)

00:46:23.908 --> 00:46:25.076
step the right toes back.

00:46:25.076 --> 00:46:28.313
Send the hands all the
way up, fingertips reach.

00:46:28.313 --> 00:46:29.614
High lunge.

00:46:29.614 --> 00:46:32.750
Exhale, bend the elbows,
thumbs back, pinkies forward,

00:46:32.750 --> 00:46:34.547
heart opener.

00:46:36.110 --> 00:46:37.430
Why am I yelling?
I'm excited.

00:46:37.430 --> 00:46:39.914
Inhale, reach for the sky,

00:46:39.914 --> 00:46:42.183
exhale, hands to heart, 
here we go.

00:46:42.183 --> 00:46:45.486
Soft bend in that back leg and
we come back to our mountain

00:46:45.486 --> 00:46:47.321
whenever you're ready.

00:46:51.504 --> 00:46:52.691
Tadasana.

00:46:55.149 --> 00:46:58.486
Close your eyes, 
try not to fidget here.

00:47:01.719 --> 00:47:03.387
Observe your breath.

00:47:07.882 --> 00:47:11.719
And feel the energy moving
throughout the body,

00:47:11.719 --> 00:47:15.890
feel the heat, the warmth,
the sweat on your brow.

00:47:17.365 --> 00:47:21.035
Notice what it feels
like to be alive today.

00:47:23.387 --> 00:47:27.024
Inhale in, exhale, 
open your eyes.

00:47:27.024 --> 00:47:29.327
Release the fingertips down.

00:47:29.327 --> 00:47:31.762
We're gonna open the feet
as wide as your yoga mat.

00:47:31.762 --> 00:47:35.366
Turn the toes off, 
let them spill off.

00:47:35.366 --> 00:47:39.370
Inhale in, smile, and then
exhale, bend the knees,

00:47:39.370 --> 00:47:41.539
let them track your 
middle toe here

00:47:41.539 --> 00:47:44.375
as you just drop your center
down in space nice and slow,

00:47:44.375 --> 00:47:47.979
let's get freaky here, 
nice and low.

00:47:47.979 --> 00:47:49.413
So lots of options here.

00:47:49.413 --> 00:47:53.985
You can give it a go at
bakasana, crow practice

00:47:53.985 --> 00:47:56.621
keeping the gaze forward,
just like you did

00:47:56.621 --> 00:47:59.257
in the hummingbird 
or the drinking bird,

00:47:59.257 --> 00:48:01.125
and really activating
through the upper back body.

00:48:01.125 --> 00:48:04.228
You can come 
into a froggy pose here.

00:48:05.346 --> 00:48:07.348
Or nice low yogic squat.

00:48:08.779 --> 00:48:09.947
I'm gonna be here 
for a couple breaths,

00:48:09.947 --> 00:48:10.781
so it's a little play time,

00:48:10.781 --> 00:48:14.185
you can come into bakasan
or you'll press the arms

00:48:14.185 --> 00:48:18.389
into the legs, squeeze
the legs into the arms.

00:48:18.389 --> 00:48:20.558
Moving with your breath here.

00:48:20.558 --> 00:48:23.127
Again, if you're working
in bakasan, make sure

00:48:23.127 --> 00:48:25.062
that you're clawing 
into the fingerprints,

00:48:25.062 --> 00:48:27.064
and that you're 
moving from your center

00:48:27.064 --> 00:48:29.300
so the center's lifting up.

00:48:31.435 --> 00:48:33.771
Really flying, gaze forward.

00:48:40.611 --> 00:48:44.415
And then if you're still in
play time, take your time.

00:48:44.415 --> 00:48:46.818
But we're gonna 
meet in a nice seat

00:48:46.818 --> 00:48:50.988
with the feet in front of us,
knees bent, take your time.

00:48:54.321 --> 00:48:57.658
So use your hands 
to help you get there.

00:49:00.017 --> 00:49:01.752
We'll bring the hands to
the backs of the thighs,

00:49:01.752 --> 00:49:03.454
whenever you get there,
again, take your time,

00:49:03.454 --> 00:49:05.156
there's no rush.

00:49:05.156 --> 00:49:08.459
We'll take a very conscious
moment to loop the shoulders

00:49:08.459 --> 00:49:11.963
and find this lift in
the heart one last time.

00:49:11.963 --> 00:49:14.365
So see if you can find
a heart-opener here,

00:49:14.365 --> 00:49:18.069
in fact, a very big one,
as you open your heart.

00:49:18.069 --> 00:49:20.404
And then you can stay here
holding on for dear life,

00:49:20.404 --> 00:49:23.274
there's no cheating 
in yoga in my opinion.

00:49:23.274 --> 00:49:25.509
I would say there's 
no crying in baseball,

00:49:25.509 --> 00:49:28.079
and there's no cheating in yoga,

00:49:28.079 --> 00:49:31.148
but there's definitely
crying in yoga (laughs).

00:49:31.148 --> 00:49:32.817
Am I right guys?

00:49:32.817 --> 00:49:36.554
That moment when you're
like da-na-na-na, (crying).

00:49:36.554 --> 00:49:37.722
It unlocks something.

00:49:37.722 --> 00:49:39.223
Okay, so let's 
unlock something here

00:49:39.223 --> 00:49:42.026
by maybe, again, you can
hold on for dear life,

00:49:42.026 --> 00:49:46.801
but I want us to focus mainly
on open heart, compassion.

00:49:47.228 --> 00:49:50.064
So not on bow pose,
again, that's boring yoga.

00:49:50.064 --> 00:49:51.465
Yoga's so boring.

00:49:53.294 --> 00:49:57.298
But having an experience
on your mat is not boring.

00:49:57.298 --> 00:50:00.034
It's so individual and awesome.

00:50:00.034 --> 00:50:02.269
So stay open here, 
again, holding on

00:50:02.269 --> 00:50:05.006
or maybe you lift the shins
parallel to the ceiling,

00:50:05.006 --> 00:50:07.408
lean back a little more.

00:50:07.408 --> 00:50:10.945
Stay connected to that
center and lift your heart.

00:50:10.945 --> 00:50:14.515
And then maybe you stay here
or consider that flying V

00:50:14.515 --> 00:50:17.285
as you rotate the shoulders
out, open the palms.

00:50:17.285 --> 00:50:21.055
So we have all different
energy levels here,

00:50:21.055 --> 00:50:24.091
practicing around the
world, so just check in

00:50:24.091 --> 00:50:26.560
with where you're at today and
you might surprise yourself,

00:50:26.560 --> 00:50:30.898
actually because you've
done all this awesome work,

00:50:30.898 --> 00:50:34.301
thus far connecting 
to your center.

00:50:34.301 --> 00:50:36.604
So we're here or we're here.

00:50:36.604 --> 00:50:38.406
And then we'll take 
a deep breath in,

00:50:38.406 --> 00:50:41.308
and on an exhale, 
extend the legs and arms,

00:50:41.308 --> 00:50:43.878
spread the fingers and
toes, open your heart,

00:50:43.878 --> 00:50:45.112
open your mind.

00:50:45.112 --> 00:50:46.714
Boat variation, yay!

00:50:46.714 --> 00:50:49.917
And then catch yourself,
maybe give yourself a hug.

00:50:49.917 --> 00:50:51.852
That's a metaphor.

00:50:51.852 --> 00:50:53.521
And then breathe in.

00:50:53.521 --> 00:50:55.623
And on the exhale, 
again get creative,

00:50:55.623 --> 00:51:00.194
spread the fingertips,
spread the toes, radiate.

00:51:00.194 --> 00:51:03.464
Cool, come back, catch yourself,

00:51:03.464 --> 00:51:06.901
and then moving from 
your center, exhale.

00:51:07.825 --> 00:51:09.894
Lift your heart, 
lift your chest.

00:51:09.894 --> 00:51:12.997
Open, open in the shoulders,
breathe in.

00:51:12.997 --> 00:51:15.366
And then exhale, release.

00:51:15.366 --> 00:51:16.467
Awesome work.

00:51:16.467 --> 00:51:18.859
Come all the way onto your back.

00:51:18.859 --> 00:51:20.112
Great job.

00:51:23.738 --> 00:51:26.440
When you get there, 
bring your feet

00:51:26.440 --> 00:51:28.542
as wide as your yoga mat.

00:51:29.586 --> 00:51:32.056
Bring the hands 
to rest on the ribs.

00:51:32.056 --> 00:51:35.326
Inhale in, smile, 
time to cool it off.

00:51:35.326 --> 00:51:37.528
Exhale, keep the 
feet where they are,

00:51:37.528 --> 00:51:40.764
as wide as your yoga mat,
and slowly allow the knees

00:51:40.764 --> 00:51:42.866
to fall to the right.

00:51:42.866 --> 00:51:44.902
Now, actively 
reach your left knee

00:51:44.902 --> 00:51:47.237
towards the front right
corner of your yoga mat,

00:51:47.237 --> 00:51:49.840
feeling that stretch,
through the hip flexor,

00:51:49.840 --> 00:51:53.521
a little bit through the
IT band here and the quad.

00:51:53.521 --> 00:51:56.023
Start to relax your shoulders.

00:51:59.343 --> 00:52:00.711
Then rolling it 
back through center,

00:52:00.711 --> 00:52:02.847
you get a little booty
massage too with this,

00:52:02.847 --> 00:52:03.781
windshield wiper.

00:52:03.781 --> 00:52:05.382
Keep the feet 
panted where they are,

00:52:05.382 --> 00:52:07.618
and then knees to the left.

00:52:09.713 --> 00:52:11.449
Actively reach the right knee

00:52:11.449 --> 00:52:14.785
towards the front edge 
of your yoga mat.

00:52:18.202 --> 00:52:20.904
And then back through center,
one more time on each side.

00:52:20.904 --> 00:52:22.673
So keep the feet planted,
you're gonna gonna go to right,

00:52:22.673 --> 00:52:25.109
this time if you want, you
can cross the right ankle

00:52:25.109 --> 00:52:27.859
over the left thigh for
a little deeper stretch,

00:52:27.859 --> 00:52:29.613
but be mindful.

00:52:30.457 --> 00:52:33.360
Maybe close your eyes, just
listen to the sound of my voice,

00:52:33.360 --> 00:52:37.598
let it guide you,
inhaling lots of love in,

00:52:37.598 --> 00:52:40.100
and exhaling lots of love out.

00:52:41.449 --> 00:52:42.917
Come back through center.

00:52:42.917 --> 00:52:45.319
Same thing on the other side.

00:52:47.915 --> 00:52:49.717
Don't blow through that
booty massage there,

00:52:49.717 --> 00:52:51.652
it's really good, nice.

00:52:52.773 --> 00:52:57.711
It's another good reason to
slow down in your transitions.

00:52:57.711 --> 00:53:00.514
Just think about what signals
you're giving yourself

00:53:00.514 --> 00:53:04.351
when you jerk yourself
around on the yoga mat.

00:53:05.419 --> 00:53:09.357
And then slowly releasing,
come back to center.

00:53:09.357 --> 00:53:11.759
Plant the palms down 
gently at your side,

00:53:11.759 --> 00:53:15.262
and walk the heels in,
hip-width apart for bridge pose.

00:53:15.262 --> 00:53:18.894
Toes pointing forward,
setubandhasana.

00:53:19.889 --> 00:53:22.633
Here we go, pressing into
all four corners of the feet,

00:53:22.633 --> 00:53:25.139
inhale just one of these
nice and slow and mindful,

00:53:25.139 --> 00:53:26.941
give it your all, 
but nice and slow.

00:53:26.941 --> 00:53:28.676
Keep your gaze 
straight up for this one,

00:53:28.676 --> 00:53:32.012
press into the palms 
as you lift the hips,

00:53:32.012 --> 00:53:34.682
imagine sending 
your sitting bones

00:53:34.682 --> 00:53:37.318
to the back to the knees.

00:53:37.318 --> 00:53:39.520
Then you can interlace the
fingertips behind here,

00:53:39.520 --> 00:53:42.890
snuggling the shoulder blades
underneath your heart space.

00:53:42.890 --> 00:53:47.361
If you do that, really press
the arms down into the earth.

00:53:47.361 --> 00:53:49.563
Then lift your 
chest to your chin,

00:53:49.563 --> 00:53:52.900
and then your chin 
gently to the sky.

00:53:52.900 --> 00:53:56.003
One more big breath in here.

00:53:56.003 --> 00:53:58.806
Then exhale, release slowly,

00:53:58.806 --> 00:54:03.644
finding articulation through
the spine as you lower down.

00:54:03.644 --> 00:54:05.079
Beautiful, 
bring the feet together.

00:54:05.079 --> 00:54:07.581
When you land, 
open the knees wide.

00:54:07.581 --> 00:54:11.318
resting the hands 
again on the ribs.

00:54:11.318 --> 00:54:13.120
Recline to cobbler's pose

00:54:13.120 --> 00:54:17.049
or setubandhasana.

00:54:19.430 --> 00:54:21.050
Close your eyes.

00:54:22.596 --> 00:54:26.233
Inhale, feel the cool
air as you breathe in.

00:54:27.755 --> 00:54:30.257
The warmth as you breathe out.

00:54:32.343 --> 00:54:34.345
Awesome, 
then take the fingertips

00:54:34.345 --> 00:54:35.846
to the outer edges of the legs,

00:54:35.846 --> 00:54:40.150
bring the knees together, and
hug the knees into the chest.

00:54:40.150 --> 00:54:42.953
Hey Benji, you decided to
join the compassion practice?

00:54:42.953 --> 00:54:44.388
Show us your yoga?

00:54:44.388 --> 00:54:45.656
Oh yes.

00:54:45.656 --> 00:54:49.827
So Benji's actually a great
reminder for me of compassion.

00:54:51.075 --> 00:54:52.843
Seems silly, 
but when we acknowledge

00:54:52.843 --> 00:54:56.347
the people and the 
pets that we love,

00:54:56.347 --> 00:54:59.550
we're also acknowledging
that we have that love

00:54:59.550 --> 00:55:01.352
inside of us, that supreme love.

00:55:01.352 --> 00:55:05.456
So I know it sounds kinda
cheesy, that was taught to me

00:55:05.456 --> 00:55:08.826
through this mantra
training I did recently.

00:55:08.826 --> 00:55:13.397
And you know, the things that
we love, the people, rather

00:55:13.397 --> 00:55:16.700
and the pets that we
love, those connections

00:55:16.700 --> 00:55:19.937
are all reminders of that
supreme love that exists

00:55:19.937 --> 00:55:22.172
in all of us, that compassion.

00:55:22.172 --> 00:55:24.174
So if you're ever feeling
really down and out,

00:55:24.174 --> 00:55:26.977
just remember by
looking or acknowledging

00:55:26.977 --> 00:55:29.913
something that you love, cool.

00:55:29.913 --> 00:55:30.981
Yeah, don't do that right now.

00:55:30.981 --> 00:55:32.149
Be bad timing.

00:55:33.927 --> 00:55:36.563
Remember, by acknowledging
that it exists inside you,

00:55:36.563 --> 00:55:39.263
that supreme love, okay,
hopefully you're hugging your

00:55:39.263 --> 00:55:42.736
knees in your chest still,
giving yourself a big hug,

00:55:42.736 --> 00:55:44.538
our practice is 
coming to an end here

00:55:44.538 --> 00:55:48.108
so take a couple nice
active loving breaths,

00:55:48.108 --> 00:55:49.543
hug the right knee 
into the chest

00:55:49.543 --> 00:55:51.712
and the left leg out long.

00:55:52.509 --> 00:55:53.949
Then exhale supine twist,

00:55:53.949 --> 00:55:56.146
right knee goes 
over towards the left,

00:55:56.146 --> 00:56:00.763
and we open the right
arm out, big breath in.

00:56:01.789 --> 00:56:04.058
Exhale, come back to center.

00:56:04.058 --> 00:56:06.694
Should feel good on the
back as you squeeze in.

00:56:06.694 --> 00:56:09.163
Left knee comes in, 
right knee goes out.

00:56:09.163 --> 00:56:12.499
Supine twist, whenever
you're ready inhale.

00:56:12.499 --> 00:56:16.410
Exhale, take the knee over, 
open up too.

00:56:17.885 --> 00:56:19.279
Benji.

00:56:22.579 --> 00:56:24.332
Inhale in.

00:56:25.025 --> 00:56:27.528
Exhale, come back to center.

00:56:27.528 --> 00:56:31.637
We'll release both legs
out long for shavasana.

00:56:36.400 --> 00:56:41.400
So come into a nice
comfortable position,

00:56:42.873 --> 00:56:45.709
so set yourself up for a
little relaxation here.

00:56:45.709 --> 00:56:46.944
We're not gonna be 
here long together,

00:56:46.944 --> 00:56:49.480
but you know you can pause
the video and stay here

00:56:49.480 --> 00:56:51.762
as long as you like.

00:56:55.169 --> 00:56:57.159
Close your eyes.

00:56:59.301 --> 00:57:01.952
(laughs) Actually look
at the video for a second

00:57:01.952 --> 00:57:04.788
because look at this
guy, his eyes are closed,

00:57:04.788 --> 00:57:08.625
it's like he feels, okay,
it's shavasana time.

00:57:10.678 --> 00:57:13.847
Alright, close your eyes and
for one last moment here,

00:57:13.847 --> 00:57:16.750
let's connect to 
the power of love,

00:57:18.495 --> 00:57:21.332
moving with compassion

00:57:22.863 --> 00:57:24.903
on the mat,

00:57:26.020 --> 00:57:28.022
and off the mat as well.

00:57:31.602 --> 00:57:35.773
Slowly bring the palms together,
thumbs to your third eye.

00:57:41.215 --> 00:57:43.684
Thank you so much for sharing
your time and your energy

00:57:43.684 --> 00:57:47.121
with me and the 
Yoga with Adriene community.

00:57:47.121 --> 00:57:49.023
Have an awesome day.

00:57:49.023 --> 00:57:50.624
Namaste.

00:57:50.624 --> 00:57:53.961
(upbeat guitar music)