WEBVTT

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- What's up everyone?
Welcome to Yoga With Adriene.

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I'm Adriene and this is Benji.

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And this is a
practice that invites you

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to fall in love with
your greatest teacher,

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your most amazing confidant,
your best friend, yourself.

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Also fun for partners and pals,

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but this is
really a great practice

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that is hopefully gonna hold you

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in a beautiful space,
wherever you are,

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to find what feels good and
practice a little self-love.

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So hop into something comfy,

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grab a blanket if you have one,
and feel the love blossom.

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Let's go.

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(upbeat music)

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Alright, let's begin on
the ground. Take your time.

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Comin' on down, we're gonna find

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a nice, comfortable
seat of your choice,

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and we're gonna 
interlace the fingertips.

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Wherever you land 
just allow the hands to

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rest gently in your lap.

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Take a moment here

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to just gently find soft,
easy movement in the head,

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the neck.

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Relax your shoulders.

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And then bring the
head back to center.

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Head over heart,
heart over pelvis.

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Sit up nice and tall.

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Imagine there's a
beautiful golden string

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pulling you gently up, up, up 
from the crown of your head

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so you just create 
more space here

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in this posture, in the
shape that you've chosen

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to begin this
beautiful practice of love in.

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And as you're ready,

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we'll take a deep breath in.

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Good, and a nice,
easy exhale out.

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That's it. Big inhale in.

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And nice, easy exhale out.

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Good. One more time.

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The biggest breath
you've taken all day.

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Inhale lots of love in.

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And nice slow exhale here,

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lots of love out.

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Now slowly, gently
lift your hands up

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and look at your hands

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and notice that you're
holding your own hand here,

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and just notice
what that feels like.

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We're gonna lift the
chest a little more,

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melt the shoulder blades
down the back body a little more,

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sit up taller.

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Then inhale in here

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and exhale gentle
twist to the right.

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Beautiful, 
inhale back to center.

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And exhale, 
gentle twist to the left.

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Inhale to center.

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And exhale,
nice and easy to the right.

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Inhale to center.

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Nice and easy to the left.

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Now, keep it going, inhaling
as you come back to the middle

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and exhaling as you twist.

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Keep the lower half of
your body nice and heavy,

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and keep the skin on the face,
the jaw, the brow, calm.

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Soft and easy here

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as you inhale to center

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and exhale to the side.

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Great, the next time
you're back at center,

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again, just take a
look at your hands.

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You're holding
your own hand here.

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We're gonna press
the palms forward now,

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feel that stretch in the wrist.

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And then inhale, send the
pinkies all the way up and back

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for a big stretch
here on the side body,

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the front body,
and the back body.

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Inhale in deeply here,

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and as you exhale, release
the grip, wiggle the fingertips,

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and float them down gently

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to the earth.

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Pause here and just
notice how you feel.

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Beautiful, now we're 
gonna come forward

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onto all fours nice and slow.

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Alright, and I'm
gonna ask my date tonight

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if you don't mind
Benji, up, over here.

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Come on. (snapping) 
Up here. Good boy.

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Oh, that's good. That's great.

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And we'll meet in
Tabletop Position.

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Wrist underneath the shoulders,

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knees directly
underneath the hips.

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We're gonna move the hips
in a circular motion here.

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So nice and easy
moving in one direction.

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If this makes you feel
silly or smile, just enjoy that.

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And then move it in
the opposite direction.

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And then back to center.

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Draw your navel up
to meet your spine

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so you feel this
connection in your core.

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From here, 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.

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Good. Inhale, drop the belly.

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Heart energy shines forward.

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And exhale round through
the spine, chin to chest.

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Feel the skin of
the back stretch.

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Twice more on your own
with the sound of your breath.

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And after two more rounds,

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go ahead and drop the elbows
right where the hands are,

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walk the knees back, 
and melt your heart to the sky.

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Puppy posture here or 
Heart to Earth Pose, Anahatasan.

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Beautiful opener for the
shoulders here, a surrender.

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Maybe the forehead
comes to the mat, maybe not.

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Now start to listen to
the sound of your breath

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a little more closely here.

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Let the sound of your breath

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kind of symbolize
your heart's song here.

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Get a little closer. Snuggle
in to the sound of your breath.

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Maybe that's implementing 
Ujjayi breath here.

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Or maybe it's
letting out a sigh.

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Don't be shy.

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Snuggle up to the
sound of your breath.

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Okay, press into
the tops of the feet,

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claw through the fingertips.

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We're gonna keep the
elbows and knees where they are

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and just lift the head

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and begin to shift
your heart forward here,

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coming all the
way to your belly.

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We're gonna interlace
the fingertips again,

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and once again,
just take a look down

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and notice that you're
holding your own hand.

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Elbows are underneath 
the shoulders here.

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Inhale, press into the elbows,

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draw the
shoulder blades together

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and down your backside
as you lift your chest.

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Close your eyes.

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Breathe here, 
just feeling that length

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from the waistline all
the way up to the shoulder,

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all the way up to the ear.

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Good, then draw a
line with your nose,

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past your left shoulders

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as you press firmly
into your right elbow.

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Good, and then draw
a line with your nose

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over past the right shoulder

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as you press firmly
into your left elbow.

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And bring it
slowly back to center.

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You're gonna walk
the elbows forward.

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Bring your chin to
rest on your knuckles here

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and we're just gonna
kick the legs for three.

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Try to touch your
heels to your glute. Two.

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And one, let it go.

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Bring the hands down, elbows
back underneath the shoulders.

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So it's time to get a
little steamy in here,

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in this date night's
just about to get hot.

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So here we go. 
Curl the toes under, inhale in.

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Welcome a little
fire as you lift the hips

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for a forearm Plank.
You got this.

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Breathe deep here.

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Reach your heels back
and draw your navel up.

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We're creating more strength,

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connection, and muscle tone

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in the abdominal wall.

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We're getting
strong in the back body.

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We're keeping the
chest nice and open.

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And just when
you want to give up,

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we're actually going
to turn the right knee

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to kiss the center
of the mat, down and in,

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and then lift it up.

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And then bend the left knee,

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drop it down to kiss
the center of the mat,

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and then lift it up.

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Four more times, right

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and left.

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Right and left.

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Right and left.

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Last time. You got this. 
Right and left.

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Beautiful. Both knees come down.

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We release the
hands back to the earth

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and we walk the knees back
once again, Heart to Earth Pose.

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Breathe deep. 
Big shoulder open right here.

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Try to press into all of
your knuckles firmly, evenly.

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Inhale lots of love in.

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And exhales lots of love out.

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Beautiful. From here, again, 
lift the head, lift the chest,

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slide on through to home.

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This time we're gonna walk,
belly comes to the mat.

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We're gonna walk the right elbow
to the center of the mat.

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We're just gonna reach behind

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and look to maybe
grab your left foot.

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If you can't reach,
we'll just bend the knee

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just like we did in
that kick, kick, kick.

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You'll just bend the knee

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and you'll feel
your hamstring engage

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and you will feel
your quad lengthen.

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With the arm, with the bind,
of course, it's a little more.

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Breathing deep here.

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Nice big stretch through
the front of that left hip.

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Good. Then release and switch.

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Take it to the other side.

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Again, if you can,
grab that leg, it's okay.

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You'll still feel it by
drawing the right heel up

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firmly towards the right glute.

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Okay, slowly release that. 
Come back to center.

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Bring the hands
underneath the shoulders.

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This time, curl the
toes under, inhale in.

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As you exhale,
you get to choose,

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you can press up to all fours

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or to the top of a Plank.

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Your choice.

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Take a deep breathe in here,

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then everyone exhale
Downward Facing Dog.

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We'll meet my
date tonight, Benji,

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in his pose of choice,
Downward Facing Dog.

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Send the hips up high.

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Take a couple
breaths here for you.

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Find what feels good.

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Keep listening.

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Work to really get close,

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present with the sensation
of each posture of each breath.

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One present moment
really is a window

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opening up into the next.

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And then we're gonna slowly,
nice and easy walk.

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You can criss-cross your steps,

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maybe one foot than the other,
all the way to the top.

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Feet hip width apart 
or flush together, your choice.

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Coming into a
Standing Forward Fold.

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Relax the weight of
your head over here.

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Just allowing the blood to flow

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here with the head
below the heart and the hips.

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Now take the deepest
inhale you've taken all day here.

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And as you exhale,
really let something go.

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Something that's been
maybe weighing you down,

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causing you distress or creating,
cultivating an insecurity.

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Take a deep breath in here
and use an exhale to let it go.

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Maybe an argument,
a silly thing,

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or maybe even an important thing

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when choosing at least for
the duration of this practice to

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let it go.

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Alright, now ground 
through the feet.

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Find your footing as you bring 
your hands to the waistline.

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Inhale in, 
bend your knees generously,

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drop your hips,
and slowly rise up to stand.

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As you stand up
nice and tall here,

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lift the chest, open your heart,

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then you'll release your hands

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and you're gonna hold your
own hand behind your back now.

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Work to bring
the palms together.

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It's okay if they don't make it,

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but work to bring
the palms together.

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Open up through
those tight shoulders.

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Take a deep breath in.

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And a long breath out.

00:13:50.670 --> 00:13:52.487
Deep breath in again.

00:13:53.297 --> 00:13:55.560
And this time, as you exhale,
bend your knees.

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We're gonna dive for forward.

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Keep the fingers interlaced here

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as the crown of the head
reaches down towards the earth

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or in my case towards Benji.

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We'll shake the head a
little yes, a little no.

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And then release the bind,

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gently bring the
hands to your mat.

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Good. From here, we're gonna
step just the right foot back.

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Try to keep the
back knee lifted.

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Know that the
ground is there for you

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if you want to lower it.
We're gonna keep it lifted.

00:14:25.090 --> 00:14:27.668
We're gonna inhale sweep
the arms forward, up and back,

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nice high lunge here,

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and exhale, hands to the heart.

00:14:33.039 --> 00:14:35.190
Good. Inhale, 
bring the right elbow

00:14:35.190 --> 00:14:38.570
over towards the
outer left thigh.

00:14:38.570 --> 00:14:39.840
Bye, Benji.

00:14:39.840 --> 00:14:43.790
And we're gonna spiral the heart
up towards the heavens here

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in a Revolved Lunge.

00:14:46.730 --> 00:14:50.120
So breathe into the belly here.

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And as you exhale, draw the
shoulders away from the ears.

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Just let the neck
be nice and long.

00:14:56.220 --> 00:14:59.110
Good, inhale in again,
come back to center

00:14:59.110 --> 00:15:00.370
in your nice high lunge.

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Release the fingertips
down to come up, inhale in.

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Exhale, wiggle the fingertips,

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bring it all the way back down.

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Step the left toes
back lower from Plank

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all the way to your belly.

00:15:15.180 --> 00:15:19.730
Let an inhale open the
chest as you lift up Cobra.

00:15:19.730 --> 00:15:21.590
Exhale, soften and release

00:15:21.590 --> 00:15:23.810
all the way back
down to the earth.

00:15:23.810 --> 00:15:27.410
Curl the toes under, 
your choice, all fours or Plank.

00:15:27.410 --> 00:15:29.160
Take a deep breath in.

00:15:29.160 --> 00:15:31.846
And exhale to
Downward Facing Dog.

00:15:33.270 --> 00:15:34.103
Beautiful.

00:15:34.103 --> 00:15:36.604
Take a deep breath in here.

00:15:37.879 --> 00:15:40.542
And a long breath out.

00:15:42.340 --> 00:15:44.350
This time, step the 
right leg forward,

00:15:44.350 --> 00:15:45.930
try to keep that
back knee lifted,

00:15:45.930 --> 00:15:48.373
know that you can
always lower the knee here.

00:15:49.670 --> 00:15:50.950
And when you're ready, inhale,

00:15:50.950 --> 00:15:54.580
sweep the arms up and over
your head, nice high lunge here.

00:15:54.580 --> 00:15:56.710
Pull that right hip crease back

00:15:56.710 --> 00:15:59.410
and slowly lower
the hands together

00:15:59.410 --> 00:16:01.420
down at your heart space.
Here we go.

00:16:01.420 --> 00:16:04.570
Left elbow now
reaches up and around.

00:16:04.570 --> 00:16:06.830
We create length
in the left side body

00:16:06.830 --> 00:16:09.920
as we move into our twist,
outer edge of that left elbow

00:16:09.920 --> 00:16:12.080
to the outer edge
of your right knee.

00:16:12.080 --> 00:16:13.570
Press the palms together.

00:16:13.570 --> 00:16:15.550
Again, find length 
in the neck here.

00:16:15.550 --> 00:16:17.740
Legs are nice and strong.

00:16:17.740 --> 00:16:19.800
Can always lower 
that back knee here

00:16:19.800 --> 00:16:22.160
if that feels
best for you today.

00:16:23.040 --> 00:16:27.663
Breathing deep as you open
your heart up towards the sky.

00:16:28.800 --> 00:16:30.931
Good. Relaxing your shoulders.

00:16:32.580 --> 00:16:34.450
Inhale in deeply.

00:16:34.450 --> 00:16:36.460
As you exhale power
through those legs,

00:16:36.460 --> 00:16:39.420
come all the way back up,
hands at the heart.

00:16:39.420 --> 00:16:41.571
High lunge, 
fingertips go down to come up.

00:16:41.571 --> 00:16:44.950
As you inhale, 
reach high towards the sky.

00:16:44.950 --> 00:16:46.960
And then as you exhale,
wiggle the fingertips as you

00:16:46.960 --> 00:16:49.520
bring it all the way back down.

00:16:49.520 --> 00:16:52.180
Good. Step the right toes back.

00:16:52.180 --> 00:16:56.110
Here we go, inhale in. 
Exhale, lower to the belly.

00:16:56.110 --> 00:16:59.293
Inhale all the way up for Cobra.

00:16:59.293 --> 00:17:00.910
And exhale to release.

00:17:00.910 --> 00:17:04.210
Your choice, all fours or Plank.

00:17:04.210 --> 00:17:06.673
And we'll meet in
Downward Facing Dog.

00:17:07.880 --> 00:17:12.093
Bend your knees, walk your hands
now back towards your toes,

00:17:13.300 --> 00:17:18.083
and let the head hang
here breathing nice and easy.

00:17:20.200 --> 00:17:23.320
Good. Then walk the hands
all the way back out to a Plank.

00:17:23.320 --> 00:17:25.400
Take a deep breath in.

00:17:25.400 --> 00:17:28.610
Then back to that Forward Fold
at the back edge of your mat.

00:17:28.610 --> 00:17:30.600
Walk 'em all the way back.

00:17:30.600 --> 00:17:31.750
Let the breathe be easy.

00:17:31.750 --> 00:17:35.130
Maybe find a
soft easy sway here.

00:17:35.130 --> 00:17:37.360
And again, connect to your core,

00:17:37.360 --> 00:17:39.193
walk it all the way up to Plank.

00:17:40.200 --> 00:17:42.020
Welcome back, Benji.

00:17:42.020 --> 00:17:45.050
And then hips up high
and back, drop your heels.

00:17:45.050 --> 00:17:47.326
Send it all the way
back to Forward Fold.

00:17:48.450 --> 00:17:52.010
And twice more, 
all the way out to Plank.

00:17:52.010 --> 00:17:55.623
Building some heat, and all
the way back to Forward Fold.

00:17:56.680 --> 00:17:59.262
Last time.
All the way out to Plank.

00:18:00.320 --> 00:18:01.950
And all the way
back to Forward Fold.

00:18:01.950 --> 00:18:03.690
This time in the Forward Fold,

00:18:03.690 --> 00:18:06.620
you can take your hands
underneath your feet here,

00:18:06.620 --> 00:18:09.580
toes to the wrist creases.

00:18:09.580 --> 00:18:11.003
Wrist creases.

00:18:12.290 --> 00:18:14.738
Say that five times fast.

00:18:14.738 --> 00:18:16.890
You can wiggle
your toes if you like here.

00:18:16.890 --> 00:18:19.340
We can allow the weight
of the head to hang over.

00:18:21.330 --> 00:18:23.795
Nice, easy breaths.

00:18:30.020 --> 00:18:31.260
Then we'll release that

00:18:31.260 --> 00:18:34.423
and walk the hands all
the way back out to Plank,

00:18:35.640 --> 00:18:37.660
and then drop
down to the elbows.

00:18:37.660 --> 00:18:40.280
Interlace your fingertips,
hold your hands once again,

00:18:40.280 --> 00:18:42.940
and we're gonna drop
the hips to the right

00:18:42.940 --> 00:18:45.030
and then back to center.

00:18:45.030 --> 00:18:47.720
And drop the hips to the
left and back to center.

00:18:47.720 --> 00:18:49.740
We're not doing a lot
of these. You got this.

00:18:49.740 --> 00:18:52.890
To the right, feeling
those obliques turn on,

00:18:52.890 --> 00:18:54.220
and to the left.

00:18:55.490 --> 00:18:56.846
And to the right.

00:18:58.360 --> 00:19:00.140
And to the left.

00:19:00.140 --> 00:19:02.685
And twice more. 
You got this. To the right.

00:19:04.050 --> 00:19:05.593
To the left. Breathe.

00:19:06.580 --> 00:19:11.650
And last time. To the right
and to the left. Beautiful.

00:19:11.650 --> 00:19:15.210
From here, drop the knees,
cross the ankles,

00:19:15.210 --> 00:19:18.060
and slowly roll
through to a seat

00:19:18.060 --> 00:19:19.520
and just close your eyes

00:19:19.520 --> 00:19:22.790
and see how fast you
can find stillness here.

00:19:22.790 --> 00:19:25.717
Just listening to the
sound of your breath.

00:19:25.717 --> 00:19:28.384
(calming music)

00:20:01.890 --> 00:20:05.130
Now, once again,
interlace the fingertips,

00:20:05.130 --> 00:20:08.150
open your eyes,
hold your own hand.

00:20:08.150 --> 00:20:12.080
You're gonna take your
hands behind your head

00:20:12.080 --> 00:20:14.310
and really press
your head into your hands

00:20:14.310 --> 00:20:17.610
as you open up through
the chest, the armpit chest,

00:20:17.610 --> 00:20:19.930
really lift the heart.

00:20:19.930 --> 00:20:23.840
Open the elbows wide,
take a deep breath in.

00:20:23.840 --> 00:20:26.020
And then exhale to
release everything.

00:20:26.020 --> 00:20:27.373
Come forward.

00:20:28.630 --> 00:20:30.660
Walk the knees back
underneath the hips

00:20:30.660 --> 00:20:34.330
and send the hips up high and
back for Downward Facing Dog.

00:20:34.330 --> 00:20:38.540
The heels do not
have to touch the ground,

00:20:38.540 --> 00:20:42.840
but experiment with how
short or how long your dog is.

00:20:42.840 --> 00:20:44.230
Just play a little bit.

00:20:45.160 --> 00:20:50.063
So you can walk the feet
closer or walk the feet back.

00:20:50.900 --> 00:20:52.336
Good. Then bend the right knee

00:20:52.336 --> 00:20:56.614
and turn to look
underneath your left arm.

00:20:58.880 --> 00:21:02.580
And then drop your right heel
down to the earth and switch.

00:21:02.580 --> 00:21:03.550
Bend your left knee

00:21:03.550 --> 00:21:05.913
and turn to look
underneath your right arm.

00:21:10.820 --> 00:21:13.270
Great. 
Then straighten both legs.

00:21:13.270 --> 00:21:16.170
Inhale, look forward,
bend both knees.

00:21:16.170 --> 00:21:18.694
Exhale, make your 
way to the top.

00:21:20.920 --> 00:21:22.870
From here, bend the knees,

00:21:22.870 --> 00:21:25.540
send the hips back,
fingertips forward.

00:21:25.540 --> 00:21:29.593
A brief Utkatasana to
really feel your power.

00:21:30.950 --> 00:21:34.630
And then we rise up, 
inhale, reach for the sky.

00:21:34.630 --> 00:21:38.253
And exhale, hands to heart.

00:21:39.670 --> 00:21:44.450
Once again, just see how
fast you can find stillness,

00:21:44.450 --> 00:21:48.493
feel your own essence,
that connection inward.

00:21:50.650 --> 00:21:52.333
Getting to know

00:21:53.850 --> 00:21:56.848
you better.

00:22:01.970 --> 00:22:04.360
Shift your weight to
your left foot and inhale.

00:22:04.360 --> 00:22:06.990
We're gonna peel the
right knee all the way up.

00:22:06.990 --> 00:22:11.485
First with no hands, 
a Standing One-Legged Tadasana.

00:22:14.990 --> 00:22:17.620
Then we'll take this right foot

00:22:17.620 --> 00:22:20.830
and bring it either
above the left knee or below.

00:22:20.830 --> 00:22:23.300
We can even keep our
right toes on the ground

00:22:23.300 --> 00:22:26.490
or we can even use a
wall to help us work

00:22:26.490 --> 00:22:30.670
on this Tree Pose,
this Vrksasana.

00:22:30.670 --> 00:22:34.000
Pressing the palms
together at the heart space

00:22:34.000 --> 00:22:36.730
and really
feeling that connection.

00:22:36.730 --> 00:22:39.610
Or if you are
practicing this with someone,

00:22:39.610 --> 00:22:43.920
you can press palm
to palm with them here,

00:22:43.920 --> 00:22:46.760
either with your short arm

00:22:46.760 --> 00:22:48.970
or by crossing over

00:22:50.450 --> 00:22:52.823
like so, so that'd be here.

00:22:54.040 --> 00:22:55.223
So you can play.

00:22:56.440 --> 00:22:58.810
If you are snuggling up

00:22:58.810 --> 00:23:04.030
to your very best friend,
your best teacher,

00:23:04.030 --> 00:23:06.620
best confidant,
which is yourself,

00:23:06.620 --> 00:23:10.993
then you can mirror me
here with palm to palm.

00:23:10.993 --> 00:23:12.917
Holy palmer's kiss.

00:23:15.150 --> 00:23:16.487
Take a deep breath in,

00:23:16.487 --> 00:23:19.810
grow a little 
taller in your tree.

00:23:19.810 --> 00:23:22.670
And then exhale to release.

00:23:22.670 --> 00:23:25.800
Second side, shift the
weight over to the right foot.

00:23:25.800 --> 00:23:30.080
Peel the left knee up on
a imaginary golden string

00:23:30.080 --> 00:23:32.594
and just check this out here.

00:23:37.120 --> 00:23:38.730
So you're not
hanging on for dear life,

00:23:38.730 --> 00:23:40.370
just in case you're
brand new to the practice.

00:23:40.370 --> 00:23:43.320
You're looking at
what needs to be engaged,

00:23:43.320 --> 00:23:46.540
what needs to be
softened to cultivate balance,

00:23:46.540 --> 00:23:48.430
which is a great,
beautiful metaphor

00:23:48.430 --> 00:23:50.023
for our life off the mat.

00:23:52.509 --> 00:23:55.210
And then when you're ready,
we can take that foot,

00:23:55.210 --> 00:23:59.880
place it wherever
appropriate for today's posture

00:23:59.880 --> 00:24:02.240
and we'll press
the palms together.

00:24:02.240 --> 00:24:05.735
Press the right inner thigh 
to meet that left foot.

00:24:07.720 --> 00:24:12.100
And if you're practicing
with someone in the room,

00:24:12.100 --> 00:24:15.083
maybe you take a hand to theirs,

00:24:15.920 --> 00:24:19.283
either the arm closest to
them or you can cross over.

00:24:21.530 --> 00:24:23.730
There's lots of options.

00:24:23.730 --> 00:24:24.853
This is a good one.

00:24:27.330 --> 00:24:29.440
So the arm that's closest to you

00:24:29.440 --> 00:24:31.710
you can reach up high

00:24:31.710 --> 00:24:34.453
and then cross over to
meet them in the middle.

00:24:35.420 --> 00:24:38.460
You could also come up
with your own variation.

00:24:40.610 --> 00:24:43.260
And again, 
if you're solo like me,

00:24:43.260 --> 00:24:46.170
feel the warmth of your
palms pressing together,

00:24:46.170 --> 00:24:50.193
nurturing your most
important relationship.

00:24:51.460 --> 00:24:53.189
The one with yourself.

00:24:55.625 --> 00:24:59.870
The one that influences
all the other relationships.

00:24:59.870 --> 00:25:01.613
Okay, here we go. Inhale in.

00:25:02.470 --> 00:25:05.488
Exhale, if you
haven't already, release.

00:25:05.488 --> 00:25:09.130
Just come to stand in
Tadasana Mountain Pose.

00:25:09.130 --> 00:25:11.092
Notice how you feel.

00:25:14.060 --> 00:25:17.300
On your next inhale,
open the arms super wide

00:25:17.300 --> 00:25:19.933
and as you exhale,
give yourself a big hug.

00:25:21.580 --> 00:25:24.620
Take a deep breath in as
you feel your own embrace

00:25:24.620 --> 00:25:26.720
and how powerful that can be.

00:25:26.720 --> 00:25:29.650
Feel your feet
grounding on the earth.

00:25:29.650 --> 00:25:31.552
Stand up nice and tall.

00:25:33.110 --> 00:25:34.420
Inhale to open it up

00:25:34.420 --> 00:25:37.100
and just put the
opposite arm on top here

00:25:37.100 --> 00:25:40.411
as you give yourself a
big ol' hug once again.

00:25:48.490 --> 00:25:49.990
And then we'll release the arms.

00:25:49.990 --> 00:25:53.370
You're gonna take the
right arm to the left side,

00:25:53.370 --> 00:25:54.870
right hand to the
left side of your neck

00:25:54.870 --> 00:25:56.920
and you're just
gonna drop your right ear

00:25:56.920 --> 00:25:58.510
over your right shoulder

00:25:58.510 --> 00:26:01.188
and give yourself a
little neck massage here.

00:26:06.387 --> 00:26:07.750
And then switch
to the other side.

00:26:07.750 --> 00:26:09.050
Left ear over left shoulder.

00:26:09.050 --> 00:26:13.827
Give yourself a little
massage with your left hand.

00:26:26.113 --> 00:26:27.680
And then come
back to Mountain Pose.

00:26:27.680 --> 00:26:31.560
And if you're solo, just breathe
deep here nice and slow.

00:26:31.560 --> 00:26:33.140
If you're working with someone,

00:26:33.140 --> 00:26:34.580
maybe go back to back with them

00:26:34.580 --> 00:26:38.750
and just feel the warmth
of their body very gently.

00:26:38.750 --> 00:26:39.926
Don't need to press.

00:26:39.926 --> 00:26:43.250
Be really respectful
as you go back to back

00:26:43.250 --> 00:26:45.270
and just listen to the
sound of your breath here

00:26:45.270 --> 00:26:47.048
for a couple cycles.

00:26:47.560 --> 00:26:49.999
In and out.

00:26:51.010 --> 00:26:52.680
In and out.

00:26:52.680 --> 00:26:56.834
Notice what it feels
like to just breathe.

00:26:59.730 --> 00:27:03.673
To be present fully.

00:27:07.600 --> 00:27:11.150
And what would the
quality of our life be like if we

00:27:12.330 --> 00:27:15.278
had more of a relationship

00:27:15.278 --> 00:27:19.670
to this sensation 
or this feeling

00:27:19.670 --> 00:27:22.400
of being fully
present with ourselves

00:27:22.400 --> 00:27:26.186
and fully present, more
fully present with one another.

00:27:34.060 --> 00:27:36.680
Alright, if you're
back to back with someone,

00:27:36.680 --> 00:27:38.750
you can step back to
the front of your mat.

00:27:38.750 --> 00:27:41.620
I'll step back to
the front of my mat

00:27:41.620 --> 00:27:44.580
and we'll inhale to
reach the fingertips up,

00:27:44.580 --> 00:27:46.610
clap the palms together, (claps)

00:27:46.610 --> 00:27:50.080
and then send it all the
way back down Forward Fold

00:27:50.080 --> 00:27:51.428
one last time.

00:27:52.500 --> 00:27:54.490
And then bring the
hands to the earth,

00:27:54.490 --> 00:27:58.150
step one foot back then
the other, lower your knees,

00:27:58.150 --> 00:28:00.980
swing the legs to
one side, any side,

00:28:00.980 --> 00:28:05.200
and we are coming
down to our backs here

00:28:05.200 --> 00:28:06.700
for some floor work.

00:28:06.700 --> 00:28:09.570
So come on down
to the ground. Yay.

00:28:09.570 --> 00:28:12.330
Bring the hands, palm face down,

00:28:12.330 --> 00:28:14.673
underneath your
hips here, your bum.

00:28:15.560 --> 00:28:18.820
Snuggle your shoulder
blades underneath your chest.

00:28:18.820 --> 00:28:19.653
And when you're ready,

00:28:19.653 --> 00:28:23.453
engage your core to send
your toes up towards the sky.

00:28:24.910 --> 00:28:27.220
If you can straighten the legs,
great, zip 'em up tight.

00:28:27.220 --> 00:28:30.283
If not, bend the knees 
as much as you need.

00:28:31.140 --> 00:28:34.110
Inhale to lower the feet down,

00:28:34.110 --> 00:28:35.540
hovering just above the earth,

00:28:35.540 --> 00:28:37.573
and then exhale to lift them up.

00:28:38.550 --> 00:28:40.113
Inhale to lower.

00:28:41.210 --> 00:28:42.803
Exhale to lift.

00:28:43.920 --> 00:28:45.692
Inhale to lower.

00:28:46.720 --> 00:28:48.227
Exhale to lift.

00:28:49.370 --> 00:28:50.913
Inhale to lower.

00:28:51.960 --> 00:28:53.990
Exhale to lift. Keep it going.

00:28:53.990 --> 00:28:57.050
Soften your gaze or
close your eyes here

00:28:57.050 --> 00:29:00.420
and find a little
groove with your breath.

00:29:00.420 --> 00:29:03.080
Exhaling as you
lift the legs up,

00:29:03.080 --> 00:29:06.417
inhaling as you
lower them to hover.

00:29:11.390 --> 00:29:13.680
To take it out of the low back,

00:29:13.680 --> 00:29:16.740
engage those upper
abdominals by hugging,

00:29:16.740 --> 00:29:19.753
really knitting
the low ribs down.

00:29:20.710 --> 00:29:22.058
Down and in.

00:29:24.130 --> 00:29:26.760
Good. The next time 
the legs are up,

00:29:26.760 --> 00:29:29.410
we're gonna release the hands,
we're gonna bend the knees,

00:29:29.410 --> 00:29:30.970
and we're gonna grab the ankles

00:29:30.970 --> 00:29:34.313
or the outer edges of the
feet for Happy Baby posture.

00:29:35.380 --> 00:29:37.550
So find soft,
easy movement here.

00:29:37.550 --> 00:29:39.844
You can massage the back body.

00:29:42.880 --> 00:29:44.750
Find what feels good here.

00:29:44.750 --> 00:29:46.841
Opening up through the hips.

00:29:48.750 --> 00:29:52.280
Nice. Then we'll release 
the feet to the ground

00:29:53.450 --> 00:29:54.810
And then when you're ready,

00:29:54.810 --> 00:29:58.340
right ankle's gonna cross
over the top of the left thigh

00:29:58.340 --> 00:30:00.220
and we'll lift the left foot up

00:30:00.220 --> 00:30:03.020
to find a little
figure four position here,

00:30:03.020 --> 00:30:06.270
and same thing, 
soft, easy movement here

00:30:06.270 --> 00:30:08.122
as you breathe deep.

00:30:13.230 --> 00:30:15.400
Now release the
left foot to the ground,

00:30:15.400 --> 00:30:17.610
but keep your
right leg crossing over.

00:30:17.610 --> 00:30:20.150
So you're gonna bring the
right toes down to the ground.

00:30:20.150 --> 00:30:24.283
Right leg is crossed over
the top of the left thigh.

00:30:24.283 --> 00:30:25.630
Then you're
gonna lift the hips up

00:30:25.630 --> 00:30:27.620
to bump them to the
right side of your mat

00:30:27.620 --> 00:30:29.970
and then you're just gonna
allow the weight of your legs

00:30:29.970 --> 00:30:32.220
to drop to the left side.

00:30:32.220 --> 00:30:35.270
You might bring your
hands behind your head here

00:30:35.270 --> 00:30:36.700
or into Cactus Arms,

00:30:36.700 --> 00:30:39.963
or maybe the palms rest
gently on your ribcage.

00:30:41.070 --> 00:30:45.093
Breathing deep here, maybe
turning onto your right ear.

00:30:47.167 --> 00:30:50.430
And then slowly
come back to center

00:30:50.430 --> 00:30:51.740
and we'll take it
to the other side.

00:30:51.740 --> 00:30:54.110
Crossing the left
ankle over the right,

00:30:54.110 --> 00:30:56.098
finding that figure four.

00:30:56.830 --> 00:30:59.882
Neck is nice and long here,
so tuck your chin.

00:31:04.210 --> 00:31:07.470
Rocking gently side to
side if that feels good,

00:31:07.470 --> 00:31:09.696
keeping the feet active.

00:31:12.200 --> 00:31:15.000
And then releasing
the right foot down,

00:31:15.000 --> 00:31:17.200
crossing the 
left leg over the right,

00:31:17.200 --> 00:31:19.310
lift the hips up,
bump them to the left,

00:31:19.310 --> 00:31:21.890
and then allow the
weight of your lower body

00:31:21.890 --> 00:31:24.610
to melt to the right as
you come into this twist

00:31:24.610 --> 00:31:25.970
on the other side,

00:31:25.970 --> 00:31:28.030
turning onto your left ear,

00:31:28.030 --> 00:31:31.923
and breathing nice
wide lateral breath here.

00:31:33.600 --> 00:31:35.140
So don't skimp
on the breath here.

00:31:35.140 --> 00:31:39.359
You're gonna want to take a
nice deep, full belly breath in.

00:31:41.963 --> 00:31:43.740
And a long breath out.

00:31:46.168 --> 00:31:50.370
And then slowly unravel. 
Come back to center.

00:31:50.370 --> 00:31:53.263
Soles of the feet
come together, knees wide.

00:31:54.100 --> 00:31:57.433
One hand on the belly,
one hand on the chest.

00:31:59.930 --> 00:32:03.072
Close your eyes,
take a deep breath in.

00:32:04.430 --> 00:32:06.392
And a long breath out.

00:32:07.581 --> 00:32:09.540
And then bring
the knees together.

00:32:09.540 --> 00:32:11.640
Walk the feet as
wide as your yoga mat

00:32:11.640 --> 00:32:16.540
and we find internal rotation,
knees kissing together.

00:32:16.540 --> 00:32:18.649
Take a deep breath in.

00:32:20.112 --> 00:32:22.605
And a long breath out.

00:32:23.980 --> 00:32:26.420
Now extend the legs out long,

00:32:26.420 --> 00:32:28.810
rock the head
gently side to side.

00:32:28.810 --> 00:32:31.710
Get that massage in
the back of the head.

00:32:31.710 --> 00:32:35.740
And then if you
brought a blanket to class,

00:32:35.740 --> 00:32:40.430
now's the time to
get cozy with it.

00:32:40.430 --> 00:32:43.160
So you can wrap
yourself up however you like.

00:32:43.160 --> 00:32:47.150
You can go 
full burrito, taquito.

00:32:47.150 --> 00:32:50.810
Maybe you share your
blanket with someone, maybe not.

00:32:50.810 --> 00:32:52.570
Maybe you enjoy

00:32:54.490 --> 00:32:58.010
wrapping yourself
up in a little cocoon,

00:32:58.010 --> 00:33:01.493
just you and only you.

00:33:04.070 --> 00:33:05.260
Get nice and cozy.

00:33:05.260 --> 00:33:07.230
And if it's a warm climate

00:33:08.520 --> 00:33:11.500
for some, maybe, depending
on where you're practicing,

00:33:11.500 --> 00:33:13.270
you can roll your blanket up

00:33:14.750 --> 00:33:18.358
and use it as a bolster

00:33:19.330 --> 00:33:22.540
underneath the
backs of the knees

00:33:23.580 --> 00:33:25.623
or the back of the head.

00:33:27.380 --> 00:33:28.510
Now allow your arms

00:33:28.510 --> 00:33:31.300
to rest gently at
your side, palm face up.

00:33:31.300 --> 00:33:33.130
If you are
practicing with someone,

00:33:33.130 --> 00:33:34.410
you might grab their hand,

00:33:34.410 --> 00:33:36.480
but honestly, maybe not.

00:33:36.480 --> 00:33:37.764
Maybe you guys are just

00:33:37.764 --> 00:33:40.758
individually relaxing 
side by side.

00:33:42.030 --> 00:33:44.530
Maybe you're practicing
with someone virtually.

00:33:44.530 --> 00:33:49.523
So you're kind of connecting
with them across oceans.

00:33:53.000 --> 00:33:55.370
And I think that's one of
the most beautiful things

00:33:55.370 --> 00:33:57.430
about this practice.

00:33:57.430 --> 00:33:59.350
This type of practice, 
in particular,

00:33:59.350 --> 00:34:02.660
is that by showing up

00:34:02.660 --> 00:34:04.430
on our mats at home,

00:34:04.430 --> 00:34:07.650
which is increasingly 
more uncomfortable

00:34:07.650 --> 00:34:11.240
than showing up sometimes

00:34:11.240 --> 00:34:13.963
in a group and
sometimes the total opposite but

00:34:15.889 --> 00:34:19.770
it really does
ask a lot more of us

00:34:19.770 --> 00:34:22.650
to show up and
be with ourselves,

00:34:22.650 --> 00:34:24.913
to hold ourselves accountable,

00:34:25.830 --> 00:34:30.470
and ultimately to
practice loving and caring

00:34:30.470 --> 00:34:33.970
for ourselves first so
that then we are familiar

00:34:33.970 --> 00:34:36.430
with how to do that for others

00:34:36.430 --> 00:34:38.883
in a really true
and authentic way.

00:34:40.460 --> 00:34:42.317
Take a deep breath in here.

00:34:44.000 --> 00:34:46.690
And actually, whether you're
practicing with someone or not,

00:34:46.690 --> 00:34:49.100
let's all bring one
hand back to the belly

00:34:49.100 --> 00:34:50.480
and one hand back to the heart.

00:34:50.480 --> 00:34:52.760
So let's all kind
of bring it inward,

00:34:52.760 --> 00:34:55.330
just as a way of
us all recognizing

00:34:55.330 --> 00:34:57.156
that it starts with ourself.

00:34:58.337 --> 00:35:02.840
And we can't
bypass that relationship

00:35:02.840 --> 00:35:04.920
and that this practice

00:35:06.730 --> 00:35:08.990
and every practice
in which we show up

00:35:08.990 --> 00:35:11.981
to get to know ourselves better.

00:35:14.570 --> 00:35:16.040
Supports...

00:35:18.240 --> 00:35:20.433
Supports you in that process,

00:35:21.530 --> 00:35:23.660
the process of
learning to love yourself,

00:35:23.660 --> 00:35:25.090
to know yourself.

00:35:25.090 --> 00:35:26.869
Okay, deep breath in.

00:35:28.750 --> 00:35:29.583
Long breath out.

00:35:29.583 --> 00:35:34.510
And it is a process.
That's all, I'll say. (chuckles)

00:35:37.970 --> 00:35:38.803
And nothing more.

00:35:38.803 --> 00:35:42.294
Just breathing here, listening
to the sound of your breath.

00:35:46.890 --> 00:35:49.070
Inhaling lots of love in.

00:35:51.130 --> 00:35:53.909
And exhaling lots of love out.

00:35:59.200 --> 00:36:01.696
Now I'd like to invite you to

00:36:03.150 --> 00:36:06.240
quietly, to yourself,
just in your head,

00:36:06.240 --> 00:36:10.750
name one thing, one thing 
you love about yourself.

00:36:10.750 --> 00:36:13.610
And no one else ever
has to hear this thing.

00:36:13.610 --> 00:36:15.840
And if this is
really difficult for you,

00:36:15.840 --> 00:36:20.610
I just want you
to feel supported

00:36:20.610 --> 00:36:22.030
and I want you to know

00:36:22.030 --> 00:36:25.630
that I'm aware of how
difficult this can be

00:36:25.630 --> 00:36:28.608
for any one of us
on any given day.

00:36:32.730 --> 00:36:34.620
Just name one thing.

00:36:38.200 --> 00:36:41.182
One single thing that
you love about yourself.

00:36:55.200 --> 00:36:56.690
Alright.

00:36:56.690 --> 00:36:59.860
Slowly peel your hands out
from underneath your blanket

00:36:59.860 --> 00:37:01.750
if they're there and
bring the palms together.

00:37:01.750 --> 00:37:05.543
We're gonna bring them
right up to the forehead.

00:37:08.320 --> 00:37:12.730
Thank you so much
for sharing this time

00:37:12.730 --> 00:37:14.510
and your energy with me.

00:37:14.510 --> 00:37:16.970
Both are
extremely valuable, I know,

00:37:16.970 --> 00:37:20.480
and you could do a
lot of things today

00:37:21.650 --> 00:37:24.530
and you chose this practice.

00:37:24.530 --> 00:37:27.394
So I really appreciate you

00:37:28.890 --> 00:37:32.020
and I hope you have a
beautiful rest of the day.

00:37:32.020 --> 00:37:35.240
May this fun little
practice inspire you

00:37:35.240 --> 00:37:37.610
to keep showing up for yourself

00:37:37.610 --> 00:37:41.943
so that you can keep
showing up for the world.

00:37:43.550 --> 00:37:46.653
I love you all. Take good care.

00:37:48.020 --> 00:37:49.453
Namaste.

00:37:52.020 --> 00:37:55.526
(upbeat music)