WEBVTT

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- Hello everyone and
welcome to Yoga With Adriene.

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I'm Adriene and
this is sweet Benji

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and today we have a
detox and reset practice

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for you, for us, for the now.

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So this is perfect for
kind of letting go, releasing,

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shedding, 
kind of getting lighter

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so that we can
build with more intention

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or rebuild with more intention.

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So hop into something comfy

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and let's get started.

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(upbeat music)

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Okey doke my friends,
let's begin on our backs.

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So come on down to the ground,

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take your time getting there.

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Extend your legs out long.

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Rest your head,
relax your shoulders.

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Take a deep breath
in as you land here.

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And as you exhale,

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really think of this breath out 
as an opportunity to release,

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to let go.

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Benji has now joined us,

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now we're all

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laying down here 
on the earth.

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Lying down here on the earth,
close your eyes.

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And again, take a deep breath in.

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And all throughout this
practice today using the exhale,

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really seeing it as an
opportunity for a big release.

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Now continue to gently
deepen your breath on your own.

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Nice full

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breath in.

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And exaggerating
that exhale each time,

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seeing it as an
opportunity for a release.

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Thank you for joining me
for this practice today.

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I invite you to really
stay present with your breath.

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Remember, it's okay
to have a little fun.

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And in the spirit
of the reset today,

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see if you can maybe
forget what you think you know

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about yoga,

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really allowing
yourself to have a experience,

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go on a experiential
journey through this practice.

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What do you say?
Alright.

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On your next big breath in,

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use your exhale to
hug your lower ribs down.

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You feel your abs
kind of turn on here

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and we're gonna lift one
knee up, then the other.

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Keep breathing deeply
here as you walk the heels

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up just a bit,
toes pointing forward.

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Good, then press
your palms into the earth

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and now we're
gonna lift the shins

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so the knees are
over the hip points.

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Shins parallel to the
ceiling and just take a second

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to send the knees out
and in a couple times

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and really find that connection
to the abdominal wall.

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So the abs are getting
some love here in the warmup.

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And eventually we will want
to maybe challenge ourselves

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by aligning the
knees over the hips,

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but if your abs
need some strengthening

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and the low back is kind
of coming up, not supported,

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it's really not worth it.

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So you can hug the knees in,

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start to strengthen 
the abdominal wall

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and we'll build it from there.

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Alright, dipping the
right toes down here

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as you keep that
connection to your core

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and lift 'em back up.

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Good.

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Dip the left toes down
here as you keep connection

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to the abs

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and lift up, and now
we're just alternating here,

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keeping the shoulders relaxed.

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You can move at a pace
that feels good for you.

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Neck is nice and long.

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So you can tuck your chin
slightly if that's helpful.

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And we're just
dipping the toes down.

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You can close your eyes 
now that you got the ditty

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and just imagine dipping
your toes in a little water

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and it creates
this ripple effect

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in the water.

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Breathing deep here.

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Beautiful, one last time.

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Now we're gonna do both
toes dipped down together

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and you can bring the
knees together for this one.

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So you can really zip
through the legs a bit.

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Both feet down.

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We won't do as many of these.

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So finding that connection.

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This one you should
really feel in the low belly.

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Continuing to knit
those low ribs down,

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feeling the upper abs 
though as well.

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Okay, let's do
one more, you got it.

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Press into the palms,
do one more.

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Beautiful, now wrap
the arms around the shins

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and rock a little
gently side to side.

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Let's take a deep inhale
in together, nice full breath.

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And exhale out together.

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Again, an opportunity to let go.

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Drop the left foot
down to the ground,

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we're gonna take the
sole of the right foot

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up towards the sky,
right knee stays bent.

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You can grab your
right ankle, right shin,

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or interlace the fingertips
behind the right thigh.

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You can also grab the outer
edge of the foot or the big toe.

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So we have lots of options here.

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A little half
Stirrup Posture here.

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You're gonna really draw
down with your right knee,

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opening up
through that right hip,

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really breathing
deep into the belly here.

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Nice, then send your right foot
straight up towards the sky.

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This right knee can be bent
as generously as you need here

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as we just point and flex
the foot, point and flex.

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And then rotate the ankle
one way and then the other.

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Beautiful, now
cross the right ankle

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over the top of the left thigh,

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thread thy needle here,

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you'll interlace the fingertips
behind the left hamstring

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and you can rock a
little gently side to side here

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if that feels good.

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Stay active in your feet here.

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And I like to
press my right elbow

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into my right inner high,

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just encouraging that
right hip crease to drop,

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keeping the side of
the torsos nice and long.

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And then the option
here to inhale in deeply.

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As you exhale, draw
your navel to your spine

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and lift the head up,

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try to reach your nose
towards your right leg

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and then let it all go, unravel,

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right foot comes
back down to the ground

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and we're gonna
repeat on the other side.

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So as you're ready, 
left foot up towards the sky,

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you're gonna find
your half Stirrup Posture,

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your version.

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With the left leg, breathe deep.

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Really drawing the 
left shoulder, left knee down,

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your left hamstrings
getting some sunlight here.

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(chuckles)

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Beautiful, then release.

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Send the left toes
up towards the sky.

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Point and flex, point and flex.

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And just notice if
you're kind of gripping

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in your left glute,
left hip here,

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really want kind of gravity
to help us draw this line,

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drop the femur
down into the hip,

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pull the left hip crease back

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and down.

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Rotate the ankle one
way and then the other.

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So great,

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great to kick the feet up
in the air even in a warmup,

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just kind of let the
blood flow opposite direction,

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great for circulation.

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And then here we go,

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crossing the left
ankle over the right,

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thread the needle here,

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find what feels good, close
your eyes or soften your gaze,

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find that gentle
rock back and forth

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if it's right in your body.

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Breathe.

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Alright, option here
to take a deep breath in.

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Exhale, navel to spine,

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lift the head up
towards the left shin

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and then let everything go.

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Okay, unravel here.

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We're gonna walk the
feet as wide as the yoga mat,

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just allow the knees to fall in.

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Take a deep breath.

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Hands come to the belly,
fill the belly with air.

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And then exhale to let it go.

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Awesome, we're gonna lift the
knees up to the chest again.

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You're gonna bring the
hands behind the thighs

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and we're gonna rock and roll

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up and down the 
length of the spine.

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Get a nice massage here.

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And then we'll cross the ankles.

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Come all the way up, head
over heart, heart over pelvis.

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Right hand to the left knee,

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left fingertips
or left palm behind.

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Inhale, big full breath here.

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Exhale, twist,
opportunity to release.

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Inhale, fill the belly,
fill the chest.

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And then exhale a full release.

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Good, bring it back through
center and to the other side,

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left hand to the right knee,
right fingertips behind,

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sit up nice and tall,
lengthen through the low back.

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Inhale, full breath.

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Exhale, full release.

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Twist.

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Good, nice and easy. 
Inhale, fill the belly.

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And then fill the chest, good,
and then exhale release.

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Lovely.

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We'll come back to center
and keep this forward momentum

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as we come to all fours.

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Hi Benji, so sweet.

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Tabletop Position.

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Wrists underneath the shoulders,
knees underneath the hips.

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You guessed it, Cat-Cow.

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Drop the belly, open
your heart, chest forward,

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press into your fingertips.

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Make sure your fingers
are spread super wide,

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press into your toes.

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Good, then exhale
round through the spine,

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chin to chest,
navel draws up, up, up.

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And again, inhale, drop
the belly, open the heart,

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open the chest,

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open the whole front body, good.

NOTE Paragraph

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And then exhale round through

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feeling that stretch
through the back body

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as the heart, the chest,
the navel draws up.

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A couple more times with
the sound of your breath.

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Then we'll meet back
in that Tabletop Position,

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nice neutral spine,

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and you can't really tell
with my baggy tank top here but,

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I'll invite you to really

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think about drawing
your abdominals up, up, up

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towards your back body.

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So almost as if you're
lifting the front body

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that's kind of hanging
down here with gravity

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and you're actively drawing
it up to meet your bones.

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So in a way, you're
defying gravity, okay?

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See, there's so many
cool things about yoga.

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Curl the toes under,

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use that connection
here in your core ultimately

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to lift the knees
and let them hover.

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Breathing deep.

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Once you peek at the
screen if you need to,

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send your gaze straight
down once you're ready,

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neck nice and long.

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Good, then we're
gonna dip the knees down

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just to kiss the
earth gently, no crashing,

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and then lift them up.

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Lower 'em down

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and lift 'em up.

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Slight bend in the elbows,
lower 'em down.

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Lift 'em up, three more,
you got this, lower

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and lift.

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Lower,

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and lift, last one.

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Lower and lift, excellent.

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Lower all the way to the ground,

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bring the toes to touch,
knees nice and wide.

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Send the hips back,

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reach the fingertips forward
and melt your heart down,

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close your eyes.

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Inhale lots of love in here.

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And big release,
lots of love out.

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Breathe with me here,
inhale in deeply.

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And exhale completely.

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And one more just like that.

00:13:52.250 --> 00:13:56.930
As you inhale, let the
breath be full and wide,

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like moving into all
four sides of your torso

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and then let the
exhale be slow and long.

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Melting your heart to the earth.

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Beautiful.

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Press into your fingertips
nice and slow, no need to rush.

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We're gonna draw the navel up,
that helps lift the spine.

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We're gonna come all the
way back up to all fours,

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curl the toes under

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and send the hips up high and
back for Downward Facing Dog.

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So there is the
invitation to kind of lovingly

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just forget what you
think you know about yoga

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and really enter in this
practice and these shapes

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with a willingness to
kind of experience things

00:14:45.350 --> 00:14:46.720
in a new way.

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That's really what a
detox and a reset is all about.

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What we're looking for,
what we're craving.

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So can we put that
into consideration,

00:14:58.270 --> 00:15:02.420
put that into play
throughout this practice

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and then see 
what the ripple effect

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may or may not be?

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Taking a moment to
pedal out through the feet,

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feeling that stretch,
that connection

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through the fascia of
the foot, the achilles,

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the calves, all the
way up through the thighs,

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the hamstrings, 
the quads, the IT band.

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Drawing energy up from the
arches through the ankles,

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through the inner thighs,

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and then finally
find stillness here

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as you really peel
your hip creases up,

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shine your sits bones,

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shine your bum up to the sky

00:15:42.530 --> 00:15:44.670
and close your
eyes for just a moment,

00:15:44.670 --> 00:15:48.343
maybe drawing the navel
in to support the low back.

00:15:50.050 --> 00:15:52.080
Then take a deep breath in.

00:15:53.530 --> 00:15:56.010
And exhale to release.

00:15:56.010 --> 00:15:57.780
Bend the knees generously,

00:15:57.780 --> 00:16:00.080
carve a line with
your nose to look forward

00:16:00.080 --> 00:16:04.350
and walk or step or
hop your way to the top.

00:16:04.350 --> 00:16:06.943
Feet hip width apart,
toes pointing forward.

00:16:08.410 --> 00:16:09.650
Grab your elbows,

00:16:09.650 --> 00:16:12.410
bend your knees and begin
to rock a little side to side

00:16:12.410 --> 00:16:14.220
nice and slow.

00:16:14.220 --> 00:16:15.870
Feel this nice connection

00:16:15.870 --> 00:16:17.883
through all four
corners of your feet.

00:16:19.290 --> 00:16:22.030
If there was any doubt
that this was the practice

00:16:22.030 --> 00:16:26.708
for you today, maybe let that
go here, you're already in it.

00:16:26.708 --> 00:16:31.170
Let's be in it to win it
together whatever happens.

00:16:31.170 --> 00:16:32.950
Take a deep breath in.

00:16:32.950 --> 00:16:34.970
Benji just took a
deep breath in with us

00:16:34.970 --> 00:16:39.090
and then exhale, release the arms.
Again, let everything go.

00:16:39.090 --> 00:16:41.230
Drop your hips down in space,

00:16:41.230 --> 00:16:43.290
feel the strength in your legs,

00:16:43.290 --> 00:16:45.280
this grounding through
the feet as you begin to

00:16:45.280 --> 00:16:47.523
slowly roll it up to stand.

00:16:55.660 --> 00:16:59.030
Crown of the head
reaches up nice and tall

00:16:59.030 --> 00:17:02.300
as you come to standing here.

00:17:02.300 --> 00:17:05.460
For me, I know this might
sound silly to some of you,

00:17:05.460 --> 00:17:08.350
but for me, that
transition is so empowering

00:17:08.350 --> 00:17:13.210
or it can be so life-giving,
it can be a real reset moment.

00:17:13.210 --> 00:17:14.640
You know, it's small,
but mighty.

00:17:14.640 --> 00:17:15.810
So take advantage of it.

00:17:15.810 --> 00:17:17.390
No worries if you
missed it that time,

00:17:17.390 --> 00:17:19.140
but we'll do it again.

00:17:19.140 --> 00:17:21.550
So here we are, Mountain Pose.

00:17:21.550 --> 00:17:22.680
On your next breath in,

00:17:22.680 --> 00:17:24.930
you're gonna draw the
shoulders up to the ears,

00:17:24.930 --> 00:17:26.420
big breath in and then exhale

00:17:26.420 --> 00:17:29.050
take them around
and back and down.

00:17:29.050 --> 00:17:30.950
Big release.
Good, inhale.

00:17:30.950 --> 00:17:33.270
Squeeze the
shoulders up to the ears.

00:17:33.270 --> 00:17:36.640
And exhale around,
back and down.

00:17:36.640 --> 00:17:39.142
One more time with
the sound of your breath.

00:17:43.830 --> 00:17:47.223
Good, spread the fingertips, 
inhale, reach for the sky.

00:17:48.390 --> 00:17:52.050
Grab the left wrist
with the right hand

00:17:52.050 --> 00:17:54.410
and nice and easy,
we're gonna think up and over

00:17:54.410 --> 00:17:56.473
as you tilt towards the right.

00:17:57.540 --> 00:17:59.300
So a nice side
body stretch here.

00:17:59.300 --> 00:18:02.030
Feel that connection
first through your left heel

00:18:02.030 --> 00:18:04.623
by lifting your
left toes just a bit.

00:18:05.720 --> 00:18:06.860
Good, then now switch it.

00:18:06.860 --> 00:18:10.650
Lift your left heel, drag
your left toes behind you

00:18:10.650 --> 00:18:12.930
and we're gonna come into a
little curtsy stretch here.

00:18:12.930 --> 00:18:16.390
So think about
turning your abdominals on,

00:18:16.390 --> 00:18:19.720
engaging your abdominals 
rather, a little bit here.

00:18:19.720 --> 00:18:21.253
Turning your abdominals on?

00:18:22.100 --> 00:18:22.933
Why not?

00:18:22.933 --> 00:18:25.960
Okay, and then release and
we'll switch to the other side.

00:18:25.960 --> 00:18:29.410
Reach the fingertips up,
grab the right wrist,

00:18:29.410 --> 00:18:30.710
think up and over.

00:18:30.710 --> 00:18:32.480
So keeping that
left side body long

00:18:32.480 --> 00:18:34.950
as you find that stretch.

00:18:34.950 --> 00:18:37.220
Lift the left, 
the right toes just a bit.

00:18:37.220 --> 00:18:38.880
Dig into your right heel.

00:18:38.880 --> 00:18:42.450
Feel that connection from
right shoulder to right heel.

00:18:42.450 --> 00:18:46.170
Good, then switch it with
the right heel this time,

00:18:46.170 --> 00:18:48.900
come onto your right
toes and then drag those toes

00:18:48.900 --> 00:18:51.670
behind you and around and back,

00:18:51.670 --> 00:18:55.250
finding that curtsy
stretch here on the other side.

00:18:55.250 --> 00:18:57.041
Knit the low ribs in.

00:18:58.640 --> 00:19:01.058
Engage the abdominal wall.

00:19:02.410 --> 00:19:04.550
And then slowly release.

00:19:04.550 --> 00:19:06.615
Come back to Mountain pose,

00:19:06.615 --> 00:19:09.340
turn your gaze to
look at the screen,

00:19:09.340 --> 00:19:11.150
and of course now he's stopped.

00:19:11.150 --> 00:19:12.640
Okay, he was running,

00:19:12.640 --> 00:19:15.270
he was doing a
little jog in his sleep.

00:19:15.270 --> 00:19:16.510
Okay, back to the practice.

00:19:16.510 --> 00:19:19.770
Here we go, inhale,
reaching fingertips up high.

00:19:19.770 --> 00:19:21.410
This time,
wiggle your fingertips

00:19:21.410 --> 00:19:24.463
as you slowly melt
down into Forward Fold.

00:19:25.600 --> 00:19:28.930
Bend your knees generously,
tuck your chin to your chest

00:19:28.930 --> 00:19:31.040
and just feel that
length in the low back,

00:19:31.040 --> 00:19:32.615
take a deep breath in.

00:19:33.860 --> 00:19:36.280
Exhale, fingertips 
come to the mat

00:19:36.280 --> 00:19:38.630
and we're gonna step
just the right toes back,

00:19:38.630 --> 00:19:40.984
lower the right
knee to the ground.

00:19:42.070 --> 00:19:43.960
Loop the shoulders
forward, up and back

00:19:43.960 --> 00:19:46.280
and let that be what
lifts your heart up.

00:19:46.280 --> 00:19:47.590
Interlace the fingertips,

00:19:47.590 --> 00:19:50.368
take them to the
top of the left thigh.

00:19:52.300 --> 00:19:54.190
Beautiful.

00:19:54.190 --> 00:19:55.790
Toes are pointing forward.

00:19:55.790 --> 00:19:59.610
Check to make sure you can
see your front left big toe

00:19:59.610 --> 00:20:01.640
so that front knee is
over the front ankle.

00:20:01.640 --> 00:20:03.530
And then notice if
you're just kind of dumping

00:20:03.530 --> 00:20:04.653
into this stretch here.

00:20:04.653 --> 00:20:07.070
See if you can find that
lift up from the pelvic floor.

00:20:07.070 --> 00:20:10.180
So you might even back
up out of it a little bit.

00:20:10.180 --> 00:20:13.320
Keep the hands where
they are or bring them here,

00:20:13.320 --> 00:20:15.809
palm to palm at the chest,
at the heart.

00:20:16.790 --> 00:20:20.450
Lift your sternum, your
chest up to your thumbs.

00:20:20.450 --> 00:20:22.400
Inhale in deeply.

00:20:22.400 --> 00:20:25.800
And then exhale, release,
fingertips come to the ground.

00:20:25.800 --> 00:20:28.270
And we're gonna
lift the right knee up

00:20:28.270 --> 00:20:30.630
and then check it out,
inhale in, exhale,

00:20:30.630 --> 00:20:34.285
you're gonna switch the
legs with a little hop switch.

00:20:34.285 --> 00:20:38.130
Woo! And then lower
the left knee down,

00:20:38.130 --> 00:20:39.430
interlace the fingertips,

00:20:39.430 --> 00:20:42.673
bring them to the
top of the right thigh.

00:20:43.720 --> 00:20:45.900
Pull the right hip crease 
back and same thing,

00:20:45.900 --> 00:20:49.110
just kind of engaging 
the lower body here,

00:20:49.110 --> 00:20:52.574
growing tall
through the upper body.

00:20:54.220 --> 00:20:56.030
Finding that pelvic floor lift.

00:20:56.030 --> 00:20:58.150
You might need to
press into your front foot

00:20:58.150 --> 00:21:00.157
to come out of
the posture a bit.

00:21:03.890 --> 00:21:07.419
Waking up the hips, the psoas.

00:21:08.350 --> 00:21:10.580
Squeeze the inner
thighs just a bit together

00:21:10.580 --> 00:21:12.600
and then bring
the palms together.

00:21:12.600 --> 00:21:14.550
Your heart space.

00:21:14.550 --> 00:21:17.510
Lift the chest up to the thumbs,
take a deep breath in.

00:21:18.720 --> 00:21:20.443
And a long breath out.

00:21:22.140 --> 00:21:24.276
And a deep breath in.

00:21:24.276 --> 00:21:26.920
And then exhale to release.

00:21:26.920 --> 00:21:30.040
Alright, this time
we'll lift the left knee up

00:21:30.040 --> 00:21:33.192
and then step the right
toes back into a Plank.

00:21:34.170 --> 00:21:35.570
We're on the palms here

00:21:35.570 --> 00:21:38.670
with fingers slightly
turned out externally.

00:21:38.670 --> 00:21:42.280
Here we go, we're gonna drop
the right knee and then lift.

00:21:42.280 --> 00:21:45.150
Left knee and then lift.

00:21:45.150 --> 00:21:47.200
Right knee

00:21:47.200 --> 00:21:48.400
and left knee.

00:21:48.400 --> 00:21:50.910
Keep it going nice and slow.

00:21:50.910 --> 00:21:52.693
Neck is nice and long.

00:21:53.650 --> 00:21:55.763
Crown of the head
reaching forward.

00:21:56.690 --> 00:21:58.670
Do one more on each side,
you've got this.

00:21:58.670 --> 00:22:01.960
Hello abdominals.

00:22:01.960 --> 00:22:05.350
Good, and then
slowly lower to both knees.

00:22:05.350 --> 00:22:08.330
Squeeze the elbows into the
side body as you lower down

00:22:08.330 --> 00:22:10.510
to your chest and chin.

00:22:10.510 --> 00:22:11.930
Excuse me Benji.

00:22:11.930 --> 00:22:13.740
And then (laughs)

00:22:13.740 --> 00:22:15.900
press into the
tops of your feet,

00:22:15.900 --> 00:22:19.060
slide the hands back
in line with the rib cage

00:22:19.060 --> 00:22:21.380
and a beautiful
mindful Cobra here.

00:22:21.380 --> 00:22:24.380
So keep it nice and low

00:22:25.400 --> 00:22:26.270
and you can peek at me,

00:22:26.270 --> 00:22:28.700
I'm finding a little
soft swaying motion here.

00:22:28.700 --> 00:22:32.720
From the waist down,
I'm pretty much glued.

00:22:32.720 --> 00:22:35.230
So I'm keeping my pubic
bone pressing into the earth,

00:22:35.230 --> 00:22:38.680
hips evenly pressing
down into the earth,

00:22:38.680 --> 00:22:39.560
tops of the feet,

00:22:39.560 --> 00:22:41.810
but I'm finding a
little swaying motion.

00:22:41.810 --> 00:22:43.903
Soft and easy,
don't overdo this.

00:22:44.750 --> 00:22:46.160
Left to right.

00:22:46.160 --> 00:22:47.210
Good, now bring it to center.

00:22:47.210 --> 00:22:48.870
Now we're gonna go up and down.

00:22:48.870 --> 00:22:51.160
So a little wave lifts you up

00:22:51.160 --> 00:22:52.691
and the exhale brings you down.

00:22:52.691 --> 00:22:55.341
Little wave lifts you up

00:22:55.341 --> 00:22:58.500
and exhale to come down,
and one more time,

00:22:58.500 --> 00:23:00.086
little wave, catch it.

00:23:01.090 --> 00:23:03.000
And exhale to release.

00:23:03.000 --> 00:23:05.210
Beautiful, curl the
toes under, inhale in,

00:23:05.210 --> 00:23:08.321
exhale like a rocket ship,
press up to Plank.

00:23:09.450 --> 00:23:12.133
Quietly whisper to yourself,
"I am strong."

00:23:13.270 --> 00:23:14.670
I am strong.

00:23:14.670 --> 00:23:17.730
Hips up high and back
and Downward Facing Dog.

00:23:17.730 --> 00:23:19.253
Inhale in deeply.

00:23:20.130 --> 00:23:23.540
Exhale, full release,
whatever that means to you.

00:23:25.420 --> 00:23:28.740
Inhale to carve a line
with your nose to look forward.

00:23:28.740 --> 00:23:31.903
And exhale to make
your way to the top.

00:23:32.950 --> 00:23:36.210
This time, let's try 
feet together, really together.

00:23:36.210 --> 00:23:38.520
If that doesn't
feel stable enough,

00:23:38.520 --> 00:23:41.070
then you can go back
to the hip width apart.

00:23:41.070 --> 00:23:43.890
Everyone toes
pointing forward, here we go.

00:23:43.890 --> 00:23:47.240
Bend the knees generously,
drop your hips down in space

00:23:47.240 --> 00:23:49.730
and start to roll it
up nice and slow,

00:23:49.730 --> 00:23:52.105
stacking it up
through the spine.

00:23:54.040 --> 00:23:58.443
We rise up together strong,
spread the fingertips.

00:23:59.935 --> 00:24:02.328
Feel this moment.

00:24:03.988 --> 00:24:08.408
Just a matter of
sharpening your awareness.

00:24:12.010 --> 00:24:13.060
And then let it go, cool.

00:24:13.060 --> 00:24:15.950
Fingertips go down to come up,
big inhale to stretch,

00:24:15.950 --> 00:24:19.710
reach for the sky. Exhale,
rain the fingers down again,

00:24:19.710 --> 00:24:20.868
bend the knees.

00:24:21.640 --> 00:24:24.520
Good. This time step 
the left toes back first,

00:24:24.520 --> 00:24:26.420
left toes back first,

00:24:26.420 --> 00:24:28.440
lower the left knee down.

00:24:28.440 --> 00:24:31.710
Inhale, sweep the fingertips
all the way up and over,

00:24:31.710 --> 00:24:34.480
grab the left wrist
with the right hand

00:24:34.480 --> 00:24:37.660
and up and over as we lean
into this lunge just a bit,

00:24:37.660 --> 00:24:40.963
squeezing the inner
thighs towards the center.

00:24:42.310 --> 00:24:45.550
Good, inhale to lift
the chin, maybe look up.

00:24:45.550 --> 00:24:48.080
And then exhale
to release it down.

00:24:48.080 --> 00:24:49.700
Pull the right
hip crease back now,

00:24:49.700 --> 00:24:51.894
straighten the front leg.

00:24:52.920 --> 00:24:56.010
So we're trying to make both

00:24:56.010 --> 00:24:59.470
side body here nice and long.

00:24:59.470 --> 00:25:01.850
Really all four sides of
the torso nice and long.

00:25:01.850 --> 00:25:05.075
Flex your right
toes towards your face.

00:25:07.700 --> 00:25:10.080
Big stretch, big breath,
inhale in.

00:25:11.310 --> 00:25:14.500
And exhale, rolling
through that right foot.

00:25:14.500 --> 00:25:16.570
Lift the left knee up,

00:25:16.570 --> 00:25:19.210
left hand or
fingertips to the earth

00:25:19.210 --> 00:25:20.880
as you take a twist here,

00:25:20.880 --> 00:25:23.560
right fingertips reach all
the way up towards the sky.

00:25:23.560 --> 00:25:24.800
Big breath in.

00:25:24.800 --> 00:25:27.050
Keep squeezing your
right knee back into center.

00:25:27.050 --> 00:25:29.860
So if it's come out, go
ahead and squeeze it back in.

00:25:29.860 --> 00:25:33.550
Good, and then exhale to release
the right fingertips down.

00:25:33.550 --> 00:25:36.120
And here we go again,
come onto your fingertips,

00:25:36.120 --> 00:25:37.460
find a little playfulness here.

00:25:37.460 --> 00:25:40.744
We're gonna inhale in, 
exhale, switch the legs.

00:25:42.110 --> 00:25:44.540
Lower the right knee 
to the earth (chuckles).

00:25:44.540 --> 00:25:48.660
And of course, these moments
are built to humble us too.

00:25:48.660 --> 00:25:51.140
The practice of
humility on the yoga mat is

00:25:52.240 --> 00:25:53.630
one of the most valuable things

00:25:53.630 --> 00:25:56.960
I think I've found
in asana practice.

00:25:56.960 --> 00:25:59.854
Here we go, sweep the
arms up and overhead.

00:26:01.610 --> 00:26:03.690
Grab the right wrist,
think up and over,

00:26:03.690 --> 00:26:07.020
support your low back
by turning on those abs.

00:26:07.020 --> 00:26:09.460
Quote, Adriene Mishler.

00:26:12.160 --> 00:26:13.980
Good, lift the chin.

00:26:13.980 --> 00:26:16.962
Maybe look up, breathe here,
make sure you're breathing.

00:26:18.310 --> 00:26:21.333
And then exhale, soft fingers 
here as you release.

00:26:22.190 --> 00:26:23.360
Good, straighten the front leg,

00:26:23.360 --> 00:26:25.840
pull the left hip
crease back this time.

00:26:25.840 --> 00:26:27.580
Flex your left toes 
towards your face,

00:26:27.580 --> 00:26:29.367
slight bend in the left knee.

00:26:30.690 --> 00:26:34.160
So you are obviously in charge

00:26:34.160 --> 00:26:37.147
but if you're all the
way back on your right

00:26:37.147 --> 00:26:39.790
(laughs) heel,
maybe lift that hip up

00:26:39.790 --> 00:26:42.532
so it's right
over the right knee.

00:26:46.601 --> 00:26:48.190
Breathing deep.

00:26:50.400 --> 00:26:52.210
Inhale in.

00:26:52.210 --> 00:26:54.683
Exhale, to roll
through the left foot.

00:26:55.520 --> 00:26:56.910
Lift the right knee up.

00:26:56.910 --> 00:26:59.180
Here we go, big twist.

00:26:59.180 --> 00:27:00.273
When you're ready, inhale,

00:27:00.273 --> 00:27:03.360
left fingertips up 
towards the sky.

00:27:03.360 --> 00:27:04.983
Reach, reach, reach.

00:27:05.830 --> 00:27:09.780
And exhale, full release,
we bring it back down.

00:27:09.780 --> 00:27:12.170
Plant the palms,
step it to a Plank.

00:27:12.170 --> 00:27:14.740
Okay, now we're
gonna step the right toes

00:27:14.740 --> 00:27:17.030
to touch just off the
yoga mat to the right

00:27:17.030 --> 00:27:18.460
and then bring them back.

00:27:18.460 --> 00:27:21.910
And then the left toes to
touch just off to the left.

00:27:21.910 --> 00:27:24.230
Your mind's gonna want
to give up first here.

00:27:24.230 --> 00:27:26.650
So focus on all of
your beautiful muscles

00:27:26.650 --> 00:27:29.973
that are coming to the
party here, getting stronger.

00:27:33.200 --> 00:27:35.700
You can pick your
pace here nice and slow,

00:27:35.700 --> 00:27:37.170
or if you need a little more,

00:27:37.170 --> 00:27:39.150
you can turn it
into a little hop,

00:27:39.150 --> 00:27:42.350
both toes moving out
and in at the same time.

00:27:42.350 --> 00:27:46.480
Wherever you are,
let's do this one more time

00:27:48.600 --> 00:27:51.770
to each side and then
slowly lower the knees,

00:27:51.770 --> 00:27:53.930
lower the chest, lower the chin,

00:27:53.930 --> 00:27:55.723
drag the hands 
in line with the ribs.

00:27:55.723 --> 00:27:58.370
Inhale for Cobra.

00:27:58.370 --> 00:28:00.900
And exhale to release,
great job.

00:28:00.900 --> 00:28:03.900
Curl the toes under,
lift back up to your Plank

00:28:03.900 --> 00:28:06.780
and then send the
hips up high and back

00:28:06.780 --> 00:28:08.860
for Downward Facing Dog.

00:28:08.860 --> 00:28:11.720
Inhale in through the nose.

00:28:11.720 --> 00:28:13.603
And exhale out
through the mouth.

00:28:14.480 --> 00:28:16.565
Again, inhale in
through the nose.

00:28:17.990 --> 00:28:20.537
And release out
through the mouth.

00:28:21.900 --> 00:28:24.450
Inhale to bend the
knees and look forward.

00:28:24.450 --> 00:28:27.603
Exhale to make your way
to the top, feet together.

00:28:28.790 --> 00:28:32.260
Great, bring your thumbs
to your hip creases now.

00:28:32.260 --> 00:28:34.280
Bend your knees and
send your hips back

00:28:34.280 --> 00:28:36.160
then release the thumbs down.

00:28:36.160 --> 00:28:39.270
Fingertips reach forward,
up and back for Chair Pose,

00:28:39.270 --> 00:28:41.060
nice and strong.

00:28:41.060 --> 00:28:42.950
Inhale in deeply here.

00:28:42.950 --> 00:28:46.200
Exhale to release everything,
Forward Fold.

00:28:46.200 --> 00:28:49.260
Bend your knees again,
draw your navel up

00:28:49.260 --> 00:28:52.352
and slow roll up to Mountain.

00:28:54.040 --> 00:28:57.440
Lots of spinal
flexion in this practice.

00:28:57.440 --> 00:28:59.513
Take advantage of it.

00:29:00.460 --> 00:29:03.310
Good, interlace the
fingertips behind your tail,

00:29:03.310 --> 00:29:06.260
knuckles draw down as you
open up through the chest,

00:29:06.260 --> 00:29:07.547
the pecs.

00:29:08.720 --> 00:29:11.760
Turn your gaze to
one side, any side,

00:29:11.760 --> 00:29:13.392
draw the knuckles down.

00:29:14.460 --> 00:29:17.356
And then through center 
and to the other side.

00:29:21.840 --> 00:29:23.880
And then back to center,
release the bind,

00:29:23.880 --> 00:29:26.150
inhale, catch a wave, reach up.

00:29:26.150 --> 00:29:28.303
Exhale, wiggle the fingertips,

00:29:28.303 --> 00:29:30.680
melt it all the way down.

00:29:30.680 --> 00:29:31.373
Good.

00:29:31.373 --> 00:29:35.740
From here, we're gonna bend
the knees, drop the hips back,

00:29:35.740 --> 00:29:39.597
send the fingertips forward,
Utkatasana.

00:29:41.690 --> 00:29:44.550
Now here, we squeeze 
the legs together,

00:29:44.550 --> 00:29:47.300
we send the hips back,
palms are gonna come together

00:29:47.300 --> 00:29:48.690
and we're gonna
think up and over

00:29:48.690 --> 00:29:51.420
as we bring the outer
edge of the right elbow

00:29:51.420 --> 00:29:55.171
to the outer edge
of the left thigh.

00:29:56.330 --> 00:29:59.040
So we're in a
twist here in Chair,

00:29:59.040 --> 00:30:02.060
squeezing the legs together.

00:30:02.060 --> 00:30:03.510
Inhale in.

00:30:03.510 --> 00:30:04.826
Exhale. Listen carefully,

00:30:04.826 --> 00:30:07.930
you're gonna shift your
weight to your left foot

00:30:07.930 --> 00:30:09.912
by lifting your right heel.

00:30:11.750 --> 00:30:14.240
Bus stop one, breathe deep,

00:30:14.240 --> 00:30:15.460
then nice and slow,

00:30:15.460 --> 00:30:17.350
we're gonna either
drag the right toes

00:30:17.350 --> 00:30:22.170
or lift the right toes up
and step it back into a lunge.

00:30:22.170 --> 00:30:24.520
So now you're in
a revolved lunge,

00:30:24.520 --> 00:30:27.420
spiraling the heart
up towards the sky.

00:30:27.420 --> 00:30:30.780
Breathe deep, and if you
need to do any re-situation,

00:30:30.780 --> 00:30:32.720
anything at all to get here,

00:30:32.720 --> 00:30:36.560
maybe even return back
to this nice open twist,

00:30:36.560 --> 00:30:41.873
building, making your way
toward this shape another day.

00:30:43.410 --> 00:30:45.560
Everyone really
lift the back knee,

00:30:45.560 --> 00:30:47.240
pull the left hip crease back,

00:30:47.240 --> 00:30:49.810
breathe into your belly, inhale.

00:30:49.810 --> 00:30:51.407
Stay for the exhale.

00:30:52.670 --> 00:30:53.503
Nice.

00:30:53.503 --> 00:30:56.690
From here, plant the palms,
step the left toes back,

00:30:56.690 --> 00:30:59.470
lower all the way to
the belly or halfway

00:30:59.470 --> 00:31:02.060
for Upward Facing Dog

00:31:02.060 --> 00:31:03.172
or Cobra.

00:31:03.960 --> 00:31:06.560
Take a deep breath
in wherever you are.

00:31:06.560 --> 00:31:10.393
And exhale make your
way to Downward Facing Dog.

00:31:11.900 --> 00:31:14.410
Inhale in through the nose.

00:31:14.410 --> 00:31:16.177
Exhale, sigh it out.

00:31:17.517 --> 00:31:20.300
Bend the knees, inhale,
look forward.

00:31:20.300 --> 00:31:22.490
Exhale to make
your way to the top.

00:31:22.490 --> 00:31:23.692
Feet together.

00:31:24.710 --> 00:31:28.310
Bend the knees, squeeze
the legs, inhale for Chair.

00:31:28.310 --> 00:31:30.095
Fingertips reach forward.

00:31:30.980 --> 00:31:34.070
Shoulder blades
draw together and down

00:31:34.070 --> 00:31:36.120
towards the waistline.

00:31:36.120 --> 00:31:39.120
Here we go, palms
come together, inhale in.

00:31:39.120 --> 00:31:40.840
Exhale to the other side,

00:31:40.840 --> 00:31:44.430
left elbow to the outer
edge of the right thigh.

00:31:44.430 --> 00:31:47.005
Press the palms together,
drop the hips low.

00:31:48.360 --> 00:31:51.723
Breath, spiral your
heart up towards the heavens.

00:31:52.850 --> 00:31:54.770
You got this, nice and slow.

00:31:54.770 --> 00:31:55.950
Meet your appropriate edge.

00:31:55.950 --> 00:32:00.430
We begin to lift the left foot,
the left heel, excuse me

00:32:00.430 --> 00:32:04.890
as you press your weight evenly
throughout the right foot.

00:32:04.890 --> 00:32:08.420
Then you can drag the left
toes or lift the left toes up

00:32:08.420 --> 00:32:13.053
and step it back for
your Revolved Twist.

00:32:15.270 --> 00:32:20.210
So a reset does
not happen overnight.

00:32:20.210 --> 00:32:23.720
It is a process,
it is a practice.

00:32:23.720 --> 00:32:26.140
Just like awakening
to your true nature.

00:32:26.140 --> 00:32:28.821
It's all a process, 
it doesn't happen overnight.

00:32:30.880 --> 00:32:33.013
Wherever you are,
breathe into your belly.

00:32:34.410 --> 00:32:37.450
Breathe into your chest
and then stay for the exhale.

00:32:39.640 --> 00:32:42.860
Good, then slowly unravel,
come back.

00:32:42.860 --> 00:32:46.500
We'll plant the palms,
step the right toes back.

00:32:46.500 --> 00:32:48.680
Inhale, look forward,
shift forward.

00:32:48.680 --> 00:32:50.660
Exhale, squeeze the elbows in,

00:32:50.660 --> 00:32:54.220
slowly lower down to
the belly or halfway,

00:32:54.220 --> 00:32:56.943
inhale Upward
Facing Dog or Cobra.

00:32:58.120 --> 00:33:00.713
Exhale, Downward Facing Dog.

00:33:01.570 --> 00:33:04.529
Nice cleansing breath here.

00:33:04.529 --> 00:33:07.712
Inhale in deeply 
through the nose.

00:33:07.712 --> 00:33:10.314
And exhale out
through the mouth.

00:33:11.490 --> 00:33:14.036
One more on your own,
you guide it.

00:33:19.820 --> 00:33:23.653
And then slowly allow
the knees to kiss the mat.

00:33:24.670 --> 00:33:28.490
Press into the tops of your feet,
so uncurl the toes here.

00:33:28.490 --> 00:33:32.210
Press into both palms evenly
as you lift the right knee up.

00:33:32.210 --> 00:33:35.640
You're just gonna take
it for a big circle one way.

00:33:36.970 --> 00:33:38.584
And then the other.

00:33:40.304 --> 00:33:43.480
And then bring it back down
and same thing on the left side.

00:33:43.480 --> 00:33:44.804
One way.

00:33:45.930 --> 00:33:47.632
And then the other.

00:33:48.400 --> 00:33:50.510
Sweet, now both
knees to the earth,

00:33:50.510 --> 00:33:53.280
We're gonna shift the
feet to one side, any side,

00:33:53.280 --> 00:33:55.231
come to a seat.

00:33:56.140 --> 00:33:57.963
Send your legs out in front.

00:33:59.140 --> 00:34:01.420
Good, bring the left knee up,

00:34:01.420 --> 00:34:03.770
hook your right
elbow on the left knee,

00:34:03.770 --> 00:34:05.850
left fingertips behind.

00:34:05.850 --> 00:34:07.620
Again, inhale.

00:34:07.620 --> 00:34:12.240
Think full beautiful
buoyant breath and exhale.

00:34:12.240 --> 00:34:15.340
opportunity to
release as you twist here.

00:34:15.340 --> 00:34:17.020
Right foot is active,

00:34:17.020 --> 00:34:19.950
flexing the right
toes up towards the sky.

00:34:19.950 --> 00:34:23.513
Now close your eyes and
really feel your breath here.

00:34:24.570 --> 00:34:26.720
That expansion as you breathe in.

00:34:27.580 --> 00:34:30.123
And that
contraction as you let go.

00:34:32.388 --> 00:34:33.930
Inhale,

00:34:33.930 --> 00:34:35.793
create space.

00:34:36.950 --> 00:34:38.177
Exhale,

00:34:39.410 --> 00:34:42.108
make space, 
more space, make room

00:34:42.950 --> 00:34:44.616
for the next inhale.

00:34:51.290 --> 00:34:54.060
Beautiful. Release, 
we'll switch to the other side.

00:34:54.060 --> 00:34:56.340
Hug the right knee up,
hook the left elbow,

00:34:56.340 --> 00:34:58.760
right fingertips behind.

00:34:58.760 --> 00:35:02.080
And inhale to
lengthen through the crown.

00:35:03.090 --> 00:35:06.990
And exhale to
journey into the twist.

00:35:06.990 --> 00:35:08.470
Now I'm not gonna
cue your breaths here

00:35:08.470 --> 00:35:12.355
so you can
really take the wheel.

00:35:30.770 --> 00:35:33.610
And on your next exhale,
your next release,

00:35:33.610 --> 00:35:35.680
we'll bring it back to center

00:35:35.680 --> 00:35:39.343
and come to lie
down on our backs.

00:35:40.330 --> 00:35:42.413
Hug the knees into the chest.

00:35:43.520 --> 00:35:45.680
Now Stirrup Posture 
on both sides.

00:35:45.680 --> 00:35:49.730
So grab the outer edges of
your feet or the inner arches

00:35:49.730 --> 00:35:52.860
or the ankles, kick the
feet up towards the sky,

00:35:52.860 --> 00:35:54.940
Happy Baby Pose.

00:35:54.940 --> 00:35:57.250
And you really want to
lengthen your tailbone here

00:35:57.250 --> 00:36:00.930
so you feel that connection,
the sacrum on the earth.

00:36:00.930 --> 00:36:03.460
Lift the soles of your
feet up towards the sky

00:36:03.460 --> 00:36:07.794
as you draw your
shoulders and the elbows down.

00:36:09.910 --> 00:36:13.716
Find any soft easy
movement here that feels good.

00:36:17.320 --> 00:36:21.310
And then slowly
release the feet to the ground

00:36:21.310 --> 00:36:25.643
and come to lie with your limbs

00:36:25.643 --> 00:36:28.620
extended out long.

00:36:28.620 --> 00:36:30.430
Turn the palms face up

00:36:30.430 --> 00:36:33.331
as we symbolize kind of this

00:36:34.792 --> 00:36:37.218
open hand, this open mind,

00:36:37.218 --> 00:36:41.549
this open and awakened heart for

00:36:43.970 --> 00:36:46.690
whatever reveals itself.

00:36:46.690 --> 00:36:47.910
So

00:36:50.370 --> 00:36:53.752
making some space
for the new wave.

00:36:59.910 --> 00:37:04.170
But also being brave and
curious and aware enough

00:37:04.170 --> 00:37:07.110
to be able to see
and to look and to see

00:37:07.110 --> 00:37:09.720
to find the things that
are kind of agitating us

00:37:09.720 --> 00:37:11.932
or keeping us from

00:37:11.932 --> 00:37:14.847
being aligned with

00:37:16.040 --> 00:37:17.658
our true nature.

00:37:19.460 --> 00:37:23.518
The things that
might be distracting us

00:37:24.480 --> 00:37:28.242
or holding us back,
agitating us from

00:37:29.942 --> 00:37:31.305
embodying

00:37:33.870 --> 00:37:35.365
our best.

00:37:43.610 --> 00:37:45.170
Close your eyes if
you haven't already

00:37:45.170 --> 00:37:49.160
and just allow
your body to relax

00:37:49.160 --> 00:37:51.934
completely and
fully into the earth.

00:37:54.010 --> 00:37:55.850
Oftentimes, with
the video especially,

00:37:55.850 --> 00:37:57.600
we're ready to
jump to the next thing,

00:37:57.600 --> 00:38:01.610
but just give yourself
one more quiet moment here

00:38:04.090 --> 00:38:06.314
and allow your body to

00:38:07.400 --> 00:38:09.440
get heavy

00:38:09.440 --> 00:38:11.991
and your breath to just be

00:38:11.991 --> 00:38:15.188
nice and easy, present.

00:38:21.580 --> 00:38:24.891
Notice where the earth 
or your yoga mat

00:38:24.891 --> 00:38:27.080
rise up to meet you,

00:38:27.080 --> 00:38:31.770
to hold you, and see if in
this last tender moment here

00:38:31.770 --> 00:38:34.334
you can just relax a little more.

00:38:49.070 --> 00:38:52.550
Then begin to gently
deepen your breath,

00:38:52.550 --> 00:38:56.650
allow that to
spark a little movement,

00:38:56.650 --> 00:38:59.723
a little joy in
the fingers, the toes.

00:39:01.180 --> 00:39:03.608
Maybe the tongue and the mouth.

00:39:05.000 --> 00:39:09.200
Turn your toes in and out,
tick-tocking with the legs.

00:39:12.290 --> 00:39:14.500
And then hug your
knees up into your chest

00:39:14.500 --> 00:39:16.230
and turn to one side,

00:39:16.230 --> 00:39:20.730
maybe the side
that's facing Benji and I

00:39:20.730 --> 00:39:25.170
and we'll just press up here

00:39:25.170 --> 00:39:27.370
to a nice comfortable seat,

00:39:27.370 --> 00:39:29.800
and we'll draw the
hands together and just

00:39:29.800 --> 00:39:33.800
seal this practice with one
last breath and a connection

00:39:35.390 --> 00:39:37.074
first to ourselves,

00:39:38.610 --> 00:39:41.575
and second to each other.

00:39:45.060 --> 00:39:46.499
Inhale in.

00:39:48.350 --> 00:39:53.280
And exhale, invitation to
bow the head to the heart here

00:39:53.280 --> 00:39:56.850
and whisper any sentiment
that resonates with you,

00:39:56.850 --> 00:39:59.042
maybe you an "I love you" or

00:40:00.710 --> 00:40:04.330
something else like, 
"I am strong."

00:40:04.330 --> 00:40:05.833
"We got this."

00:40:06.740 --> 00:40:09.900
I choose, fill in the blank.

00:40:09.900 --> 00:40:11.100
Or

00:40:11.100 --> 00:40:12.260
Namaste.

00:40:13.290 --> 00:40:15.570
Thanks everyone, take good care.

00:40:15.570 --> 00:40:16.840
We'll see you next time.

00:40:19.373 --> 00:40:23.495
(upbeat music)