WEBVTT

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- Hello everyone and welcome to

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Yoga With Adriene Live.

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Remix!

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Hopefully with a
little audio this time.

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Did I say that
this live practice for

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International Yoga
Day benefitting

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St. Jude started
at 11 AM Central?

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Because I meant 11:45 AM Central
so we're actually running

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a couple minutes early now.

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My sincere apologizes
for the delay even though

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we tested
everything yesterday and

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this morning because
we are go-getters,

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the audio was not working
on that last stream so

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here we are in a new broadcast.

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Whoever is here, I am looking
into your heart and soul and

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saying thank you
for sticking around.

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And if you're watching this
after the livestream because you

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had to leave but
you came back to it,

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thank you for coming back.

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It's really what we're
celebrating here today this

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beautiful willingness to keep
showing up, to keep coming back,

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to be patient with whatever's
going on on any given day and we

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know the tools of
yoga are incredible

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for guiding us
through that process.

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So thank you again
for your patience and

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I think we should get started.

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So Benji's napping away

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and I think it's
really funny because,

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you know, 45 minutes ago
when we started I was kind of,

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you know, in a really
different mindset and energy and

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now I feel just, in a good way,
really woken up. (chuckles)

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And I kinda just
wanna laugh and cry

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and name it,

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point to the power of being
present and how cool it is when

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we can do that with one another.

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The subtext is I could've
had a meltdown there.

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I could've been shot out really
sad but I'm not reading all of

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your comments and seeing your
reaction and your response to

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the technical difficulties and
really receiving your wisdom.

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That's one of the cool things
I love about this community is

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really do show
up for one another.

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And you guys are so wise and
so loving and so smart so let's

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celebrate that today together.

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We're going to just
take a second here to,

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wherever you are, just kind
of drop your shoulders and

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take a deep breath in.

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And a long breath out.

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And if you don't have the full
hour to practice anymore due to

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the technical
difficulties, no worries.

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Just make sure you come out
of your practice soft and easy,

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give thanks, and you can always
come back to this practice as

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we will be saving it on
the channel after today.

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Alright.

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It's World Yoga Day and we are

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really lucky to have a place in

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which we can come together
to celebrate our practice.

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One of the things I love
about Yoga With Adriene

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is you're never alone.

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You can log on at any
moment for a connect,

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for an opportunity to
breathe with more awareness

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and always be
practicing with someone.

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And it's really inspiring for
me to see how many of you keep

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coming back to the mat and how
we take what we learn on the mat

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or our experience on the mat
off the mat and allow it to

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inspire the way we live.

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And in our daily contemplation.

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So, thank you so much
again for being here.

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We're going to
begin on our backs.

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That was always planned but I
think we really need that now so

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come on down to the ground.

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Benji's already there.

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Benji, my boy!

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Are you the one?

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You're the one.
Okay.

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Come on down to the ground.

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It's also the solstice

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so Happy Solstice to you.

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Happy World Yoga Day.

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This practice is going to
explore and hopefully magnify

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principles of unity.

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This idea of union.

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Feeling whole and centered.

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When you're ready, bring your
left hand to your heart space

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and your right hand
gently to your low belly.

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Trust yourself.

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Trust this moment,
this practice, this opportunity

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and thank you in advance for

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lending me your trust.

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If you feel comfortable, go
ahead and close your eyes here.

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Soften through the
the skin of the face.

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Relax your jaw.

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Feel the warmth of your hands

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on these two
deep listening points,

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the heart space,
the heart center,

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and your belly, your guts.

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(chuckles)

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I'm just having
another human moment here

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laughing thinking about

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how we got started but
it's just a great reminder that

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you can always begin,

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you can always begin again.

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Begin to notice your breath.

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Feeling the gentle rise and
fall as you breathe in and out.

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We'll take one more moment here
to just rest in the beginning.

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Whatever that means to you.

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Relaxing the shoulders and
feeling the support of the

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earth, the support
of your yoga mat

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as it rises up to
meet your back body.

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Inhale in deeply,
lots of love in.

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And exhale lots of love out.

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Beautiful.

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Then nice and easy we're just
gonna take our hands and rest

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them gently at our sides and you
get to decide here right away

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what feels better, palms
face down or palms face up.

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So right away we're connecting
and really honoring the practice

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of listening as we tune in.

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So does it feel better to have
the hands down on the ground,

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maybe feel more grounded?
(chuckles)

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Maybe that's what I should do.

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Or are we ready to receive?

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Opening the palms up
towards the heavens.

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And sometimes I'll practice
doing one and then the other,

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feeling both.

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Counterbalancing the left
and the right side of the body,

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the left and the
right side of the brain.

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And once you make a choice,

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which is sometimes
the hardest part,

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I'll invite you
to rock your head gently.

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So you'll get
a little massage

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on the back of
the head, the atlas.

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You're gonna rock the head all
the way over towards the right

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so your right ear is
towards the ground.

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And then nice and easy, whether
your palms face down or palms

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face up, you're gonna inhale,
lift your left hand and start to

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draw a line with your nose
down further towards the earth.

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Inhale in here.

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Exhale.

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And slowly release
and come back to center.

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Now take it to the other side.

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Left ear towards the ground.

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Relaxing the shoulders and
when you're ready start to

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lift the right hand up.

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We're going for an awareness
in the right side of the neck,

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the shoulder.

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Take a deep breath in here.

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Big breath in.

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Long breath out.

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Excellent, then
come back to center.

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We're gonna repeat.

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Right ear over
towards the right shoulder.

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And now with the breath,

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inhaling,
lifting the left arm.

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Reaching it up and out.

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And exhaling to bring it down.

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Come back through center.

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Left ear towards
the left shoulder.

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Inhale to lift
the right hand high.

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And exhale to
slowly release it down.

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Excellent, bring the head
back to center, nice and easy.

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We're just gonna take a
second here to point the toes

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and then flex the foot.

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Excellent and now reaching the
fingertips up towards the sky.

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An opportunity here to
take some wrist circles.

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Open and close the palms.

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Spread the fingertips wide.

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You can even interlace the
fingertips here if you like.

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Continue to gently
deepen your breath.

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And then when you're ready,
inhale, send the fingertips up.

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Exhale, cross the right
arm over the left and

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give yourself a hug here.

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Close your eyes again.

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Inhale, feel the expansion.

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And exhale, a softening.

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Your arms should
literally move here.

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Inhale to expand.

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Really breathing into all
four sides of the torso.

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And exhaling to soften.

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Great, release.

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Once again, a little movement
in the hands with the wrists.

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Spreading the fingers.

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And then inhale,
reach for the sky.

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Really feel your shoulder blades
come off the earth this time.

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And then exhale,
left arm over the right.

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Give yourself a big hug here.

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So you can really get
your fingertips down there.

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(laughs)

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Hey-o.
First "hey-o" of the livestream.

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And take a second here,
this is important,

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to close your eyes
or soften your gaze and

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really feel your own embrace.

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Inhaling.

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Feeling that rise of the breath.

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And exhaling, noticing
the fall with the breath.

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One more time, big inhale here.

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And exhale.

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Lovely.

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Go ahead and send the fingertips
back up towards the sky.

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This time we're gonna take
the thumbs all the way back.

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Send the fingertips all
the way up and overhead.

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Now bring your legs into it.

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Let's start to connect.

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We're gonna press
the heels forward,

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lift the toes up
towards the sky.

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Bring your heels in line with
your knees and your thigh bones

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and your hips as if you
were standing in Mountain Pose.

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So really engage with the quads.

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Now check it out, here we are.

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We're gonna take a
nice big stretch.

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If you need to yawn or laugh

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or open and close the jaw,
please do.

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And then take a second here to
just notice a small movement in

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the pelvis and how that
connects you to your abs.

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Just play and if you're like,
"I don't know," it's okay.

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The practice that we
show up for is one of

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self-inquiry and self-study.

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So if you're worried about
doing things right or wrong,

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try to soften that worry

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and just pay
attention to creating

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an experience, to bringing a
curiosity to this experience.

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Okay, you can
keep the feet active

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but you can let go
of the pelvis tilt.

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Hopefully you found
a little connection to

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your abdominal wall there.

00:13:18.366 --> 00:13:21.633
And on your next inhale,
we're gonna open the palms wide,

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peek at me if you need to, as
if you were holding a big beach

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ball up and overhead.

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Good, breathe in.

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Breathe out, bring the palms to
kiss together up and overhead.

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Again, inhale.

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Spread the fingertips.
Feel expansion.

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And then exhale,
palms come together in prayer

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up and over the head.

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One more time, big inhale.

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Expand.

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Exhale, palms come together.

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Good, now inhale, expand
and this time stay there.

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Again, you can imagine
holding a big physio ball or

00:13:57.566 --> 00:13:58.900
big beach ball over your head.

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And you're just
gonna right heel.

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Just the right heel,
lift the right toes.

00:14:02.633 --> 00:14:06.200
And see if you can feel
your lower abdominals turn on.

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Maybe your hip flexor's a little

00:14:10.100 --> 00:14:11.800
cranky there so breathe deep.

00:14:11.800 --> 00:14:14.000
Press into your heel.

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Good, and then slowly lower.

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Stay where you are in the
upper body and here we go.

00:14:18.866 --> 00:14:22.100
Maybe hugging the low ribs in
for a little more core support.

00:14:22.100 --> 00:14:24.566
We're gonna lift
the left heel up,

00:14:24.566 --> 00:14:26.966
left toes up towards the sky.

00:14:26.966 --> 00:14:28.933
Breathing deep here.

00:14:31.400 --> 00:14:34.333
Good and then slowly
lowering that heel.

00:14:34.333 --> 00:14:36.033
Inhale, reach, reach, reach.

00:14:36.033 --> 00:14:38.133
Point the toes now,
spread the fingertips.

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Full body stretch.

00:14:39.966 --> 00:14:43.533
And exhale to
slowly bring it all in.

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Hug the knees slowly
up towards the chest.

00:14:46.400 --> 00:14:48.033
Wrap your arms around the shins.

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Tuck your chin so the back of
your neck doesn't get locked.

00:14:52.566 --> 00:14:54.466
And we're gonna give
ourself another hug here,

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a little love for the low back.

00:14:55.900 --> 00:14:57.866
So scoop your tailbone up.

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Feel your low back become
flush with the yoga mat

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and find what feels good here.

00:15:02.666 --> 00:15:04.966
You can rock a
little side to side.

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You can take the palms to the
kneecaps to draw circles one way

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and then the other.

00:15:10.300 --> 00:15:15.000
If you feel like your shoulders
have kind of crept up towards

00:15:15.000 --> 00:15:17.400
thine earlobes, (chuckles)

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walk it down, walk your shoulder
blades down, create space.

00:15:25.666 --> 00:15:28.666
Maybe another moment here
to rotate the ankles or

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point and flex the feet.

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Alright, and then we're
gonna send the left leg out

00:15:36.533 --> 00:15:38.400
and keep the right knee in.

00:15:38.400 --> 00:15:41.233
So your choice, you can keep the
left heel on the ground or

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if you want a
little more core fire,

00:15:44.733 --> 00:15:47.066
if we want to start to
heat it up right away,

00:15:47.066 --> 00:15:48.866
we're gonna lift that leg.

00:15:48.866 --> 00:15:50.733
So lift the left heel
or keep it on the ground.

00:15:50.733 --> 00:15:51.966
Your choice.

00:15:51.966 --> 00:15:53.700
Nice and easy, inhale in.

00:15:53.700 --> 00:15:57.500
Exhale, peel your nose
up towards your knee.

00:15:57.500 --> 00:15:59.100
Wait, stay here.

00:15:59.100 --> 00:16:02.400
Again, left heel on
the ground or lifting

00:16:02.400 --> 00:16:03.566
and we're gonna switch.

00:16:03.566 --> 00:16:05.200
Left knee is gonna come in.

00:16:05.200 --> 00:16:06.300
Right heel goes out.

00:16:06.300 --> 00:16:09.166
Again, right heel on
the earth or lifted.

00:16:10.333 --> 00:16:11.700
And then switch.

00:16:13.466 --> 00:16:15.600
Keep breathing, and switch.

00:16:17.933 --> 00:16:22.133
And now, final one on your own.

00:16:22.133 --> 00:16:23.700
Moving with the breath.

00:16:23.700 --> 00:16:26.633
Alternating,
connecting with your center.

00:16:26.633 --> 00:16:28.400
Upper torso is relaxed.

00:16:28.400 --> 00:16:31.666
Keeping the skin
of the face soft.

00:16:31.666 --> 00:16:33.533
Benji just can not be bothered.

00:16:34.800 --> 00:16:38.066
Just another beautiful day
in the neighborhood for Benji.

00:16:41.166 --> 00:16:42.466
Alright, even it out.

00:16:43.733 --> 00:16:44.666
One more on each side,

00:16:44.666 --> 00:16:46.433
hopefully you're
feeling this in your belly.

00:16:47.966 --> 00:16:49.933
Sweet and then from here,
check it out,

00:16:49.933 --> 00:16:52.266
we're gonna bring the head,
neck and shoulders back down.

00:16:52.266 --> 00:16:54.933
We're gonna bring the hands
to the backs of the thighs.

00:16:54.933 --> 00:16:56.800
You can cross the
ankles if you like.

00:16:56.800 --> 00:16:59.400
We're gonna start
to rock and roll

00:16:59.400 --> 00:17:01.933
up and down the
length of the spine.

00:17:04.833 --> 00:17:08.966
You can rock once or twice

00:17:09.900 --> 00:17:12.266
or three times. (chuckles)

00:17:13.666 --> 00:17:14.766
Trying not to sing already.

00:17:14.766 --> 00:17:18.166
And eventually we'll come up to

00:17:19.200 --> 00:17:20.666
 a nice comfortable seat.

00:17:22.733 --> 00:17:24.533
So get as
comfortable as you can.

00:17:24.533 --> 00:17:30.266
It might still require
you to have, oh, Benji.

00:17:49.800 --> 00:17:51.066
Tell everyone.

00:17:51.066 --> 00:17:53.666
So come into your
comfortable seat.

00:17:53.666 --> 00:17:56.433
We don't do a lot of edits
with Yoga With Adriene videos.

00:17:58.100 --> 00:18:00.866
But the number one thing,

00:18:05.866 --> 00:18:07.433
hold on, hold that thought.

00:18:10.933 --> 00:18:12.666
Okay, so I'm just
gonna tell you this since

00:18:12.666 --> 00:18:15.333
we're in a nice
place to tell you.

00:18:15.333 --> 00:18:17.633
So the number one thing that
we stop for normally in a

00:18:17.633 --> 00:18:19.033
Yoga With Adriene video,

00:18:19.033 --> 00:18:21.300
this just became a
behind the scenes video.

00:18:23.700 --> 00:18:27.200
We don't do a lot of
editing for the videos actually.

00:18:27.200 --> 00:18:30.366
I've been doing this a long time
and I kind of prepare in a way

00:18:30.366 --> 00:18:33.200
where I can really be
in the moment so its

00:18:33.200 --> 00:18:36.033
really is us practicing together.

00:18:38.066 --> 00:18:40.300
But the number on
thing that we stop for,

00:18:40.300 --> 00:18:43.900
which would lead to the
number one reason for editing is

00:18:43.900 --> 00:18:44.900
audio!

00:18:46.400 --> 00:18:48.666
So it's kind of on par.

00:18:48.666 --> 00:18:49.733
Okay.

00:18:49.733 --> 00:18:51.333
So I'm just gonna let this

00:18:52.266 --> 00:18:55.366
wire be a little
loose and you guys

00:18:55.366 --> 00:18:58.033
let me know if that's
a mistake or I need to

00:18:58.033 --> 00:18:59.133
make any more adjustments.

00:19:01.333 --> 00:19:02.900
So let's come to Sukhasana here.

00:19:02.900 --> 00:19:04.566
You're probably already there.

00:19:08.000 --> 00:19:09.966
I swear, I swear.

00:19:10.766 --> 00:19:12.933
I swear!

00:19:12.933 --> 00:19:16.433
If you're still here with me,
I love you and

00:19:18.366 --> 00:19:19.466
let's keep going.

00:19:21.366 --> 00:19:23.200
Head over heart,
heart over pelvis.

00:19:27.766 --> 00:19:29.333
Take a second here

00:19:30.233 --> 00:19:32.166
to close your
eyes and once again,

00:19:32.166 --> 00:19:33.433
deepen your breath.

00:19:41.500 --> 00:19:43.433
Tuck your chin slightly.

00:19:45.533 --> 00:19:48.666
Then we're gonna turn the
palms face up here in Sukhasana.

00:19:52.400 --> 00:19:55.200
May we receive the
gifts of this practice

00:19:58.033 --> 00:20:01.133
and of our commitment
to showing up

00:20:01.133 --> 00:20:03.600
and being here together,

00:20:05.100 --> 00:20:07.000
no matter the circumstances.

00:20:07.966 --> 00:20:10.633
May we always be open
to receiving those gifts.

00:20:12.400 --> 00:20:15.366
Again, that's what I love
about this community is you can

00:20:15.366 --> 00:20:17.500
always log on and
practice with someone.

00:20:17.500 --> 00:20:18.766
You're never alone.

00:20:23.533 --> 00:20:25.866
So the plan, again, was always
to do this but I think it's

00:20:25.866 --> 00:20:29.966
going to be
particularly beneficial now.

00:20:32.133 --> 00:20:35.333
So we're just gonna
do a little pranayama

00:20:36.400 --> 00:20:40.033
practice to slow down

00:20:40.033 --> 00:20:42.266
the breath and really
to slow everything down.

00:20:42.266 --> 00:20:44.433
So you're gonna inhale for four.

00:20:46.333 --> 00:20:50.233
At the top, you'll
pause for a two count,

00:20:50.233 --> 00:20:52.833
and then we will
exhale together for six.

00:20:55.400 --> 00:20:56.833
Close your eyes.

00:20:56.833 --> 00:20:59.800
Please use the sound of my
voice to allow it to guide you.

00:20:59.800 --> 00:21:02.600
And thank you for
letting me guide you today.

00:21:02.600 --> 00:21:05.933
You can also just gaze softly
down past your nose if you don't

00:21:05.933 --> 00:21:09.066
feel comfortable
closing your eyes completely.

00:21:09.066 --> 00:21:10.533
Find of soft tuck of the chin.

00:21:10.533 --> 00:21:12.633
A little reverent bow,
head to heart,

00:21:12.633 --> 00:21:15.733
as you feel the back
of the neck lengthen.

00:21:15.733 --> 00:21:18.333
Again, palms are face
up for this pranayama.

00:21:19.833 --> 00:21:20.766
Opening.

00:21:23.900 --> 00:21:26.766
Open mind,
open heart ready to receive.

00:21:31.200 --> 00:21:34.066
Here we go, inhaling for four.

00:21:34.066 --> 00:21:37.633
Inhale for four, three,

00:21:37.633 --> 00:21:39.833
two, one.

00:21:39.833 --> 00:21:44.933
Pausing at the top for two, one.

00:21:44.933 --> 00:21:47.700
And exhaling for six,

00:21:47.700 --> 00:21:50.366
five, four,

00:21:50.366 --> 00:21:54.000
three, two, one.

00:21:54.000 --> 00:21:56.700
Inhale for four.

00:21:56.700 --> 00:22:00.433
Three, two, one.

00:22:00.433 --> 00:22:01.900
Pause at the top.

00:22:03.733 --> 00:22:09.133
And exhale
for six, five, four,

00:22:09.133 --> 00:22:12.133
three, two, one.

00:22:12.133 --> 00:22:13.366
Breathing into the belly.

00:22:13.366 --> 00:22:15.866
Inhale for four,

00:22:15.866 --> 00:22:19.566
three, two, one.

00:22:19.566 --> 00:22:20.566
Pause.

00:22:22.000 --> 00:22:27.300
And exhale
for six, five, four,

00:22:27.300 --> 00:22:31.166
three, two, one.

00:22:31.166 --> 00:22:33.633
Inhale for four,

00:22:33.633 --> 00:22:37.033
three, two, one.

00:22:38.100 --> 00:22:42.166
Exhale for six, five,

00:22:42.166 --> 00:22:45.133
four, three,

00:22:45.133 --> 00:22:47.566
two, one.

00:22:47.566 --> 00:22:51.733
Inhale for four, three,

00:22:51.733 --> 00:22:53.700
two, one.

00:22:55.466 --> 00:22:59.366
Exhale for six, five,

00:22:59.366 --> 00:23:03.633
four, three, two, one.

00:23:03.633 --> 00:23:04.500
Last one.

00:23:04.500 --> 00:23:06.933
Inhale for four,

00:23:06.933 --> 00:23:11.700
three, two, one.

00:23:11.700 --> 00:23:14.366
And exhale for six,

00:23:14.366 --> 00:23:17.433
five, four,

00:23:17.433 --> 00:23:20.666
three, two, one.

00:23:20.666 --> 00:23:23.600
Slowly draw the palms together,
Anjuli Mudra at the heart.

00:23:23.600 --> 00:23:26.533
Bow your head to your hands,
to your heart.

00:23:27.833 --> 00:23:31.300
I dedicate this
practice to all of you.

00:23:32.533 --> 00:23:36.333
And this morning I did a
practice in which I dedicated

00:23:36.333 --> 00:23:41.500
it to the children of St. Jude
Children's Research Hospital.

00:23:44.066 --> 00:23:47.266
Take this opportunity
now to listen to

00:23:47.266 --> 00:23:48.600
the sound of your breath.

00:23:48.600 --> 00:23:50.433
Inhale lots of love in.

00:23:51.866 --> 00:23:54.600
Exhale lots of love
out and if you like,

00:23:55.733 --> 00:23:58.533
I invite you to set an intention

00:24:00.600 --> 00:24:03.233
and dedicate this practice to

00:24:03.233 --> 00:24:05.033
someone or something.

00:24:25.333 --> 00:24:27.400
Inhale lots of love in.

00:24:28.800 --> 00:24:32.866
Exhale lots of love out
to slowly open the eyes,

00:24:32.866 --> 00:24:34.800
lift the chin,
release the hands.

00:24:34.800 --> 00:24:37.600
We're gonna come
forward on to all fours.

00:24:37.600 --> 00:24:39.566
Take your time,
move nice and slow.

00:24:39.566 --> 00:24:40.733
Slow it down.

00:24:41.966 --> 00:24:45.700
So you can take your intention
and your dedication with you.

00:24:45.700 --> 00:24:48.133
(floor creaks)
What's up creaky old floor?

00:24:48.133 --> 00:24:49.866
Well, thank God you're here.

00:24:49.866 --> 00:24:51.066
Okay.

00:24:51.066 --> 00:24:52.400
Wrists underneath the shoulders.

00:24:52.400 --> 00:24:54.800
Spread the fingertips wide.
Knees underneath the hips.

00:24:56.466 --> 00:25:00.133
Okay, nice and slow, inhale,
drop the belly into Cow Pose.

00:25:00.133 --> 00:25:03.133
As you do this, feel this
connection in your shoulders as

00:25:03.133 --> 00:25:07.233
you rotate the upper arm bones
externally so that your elbow

00:25:07.233 --> 00:25:09.600
creases are shining
towards the front.

00:25:09.600 --> 00:25:11.533
If you feel super
crunchy in your low back,

00:25:11.533 --> 00:25:13.766
just walk your
knees back just a bit.

00:25:13.766 --> 00:25:16.866
And pause here in Cow Pose
as you find your breath

00:25:16.866 --> 00:25:21.300
and notice where you
can detect sensation

00:25:22.600 --> 00:25:25.033
and then notice where
there's nothing happening.

00:25:25.033 --> 00:25:26.500
Maybe in the tops of the feet.

00:25:26.500 --> 00:25:29.066
Maybe you can claw
through the fingertips.

00:25:31.333 --> 00:25:32.733
Sweet, now let's flip it.

00:25:32.733 --> 00:25:34.033
So we inhale in here.

00:25:34.033 --> 00:25:35.600
Expansion.

00:25:35.600 --> 00:25:38.600
Exhale, contraction, Cat Pose.

00:25:38.600 --> 00:25:40.800
When you get there, pause.

00:25:40.800 --> 00:25:43.633
Continue to
breathe and same thing.

00:25:43.633 --> 00:25:47.100
Take a second to notice
where you feel sensation.

00:25:49.600 --> 00:25:51.833
And then take a second
to notice where

00:25:51.833 --> 00:25:53.733
there's not a lot happening.

00:25:53.733 --> 00:25:55.833
Where there is a
lack of sensation.

00:25:56.766 --> 00:26:00.000
And can we continue to
bring our awareness to both.

00:26:01.800 --> 00:26:05.833
Bringing our awareness to the
sensation and to the lack of

00:26:05.833 --> 00:26:09.966
sensation is what helps
us create an experience.

00:26:10.966 --> 00:26:13.066
The present experience.

00:26:13.066 --> 00:26:14.566
Okay, here we go,
finding a little float.

00:26:14.566 --> 00:26:16.500
Inhale, drop the belly.

00:26:18.500 --> 00:26:21.100
Exhale, rounding
through, chin to chest.

00:26:23.400 --> 00:26:25.166
Inhale, drop the belly.

00:26:27.466 --> 00:26:29.433
And exhale, rounding through.

00:26:30.933 --> 00:26:33.266
One more,
inhale, drop the belly.

00:26:35.100 --> 00:26:36.800
Exhale, rounding through.

00:26:38.000 --> 00:26:40.533
Excellent, inhale, come
back to Tabletop Position.

00:26:40.533 --> 00:26:41.800
Nice and easy.

00:26:41.800 --> 00:26:44.666
We're gonna drop the
elbows where the hands were.

00:26:44.666 --> 00:26:47.566
Keep the palms pressing
firmly into the earth.

00:26:47.566 --> 00:26:50.666
And if you can, try to
keep your forearms parallel

00:26:50.666 --> 00:26:52.800
like two railroad tracks.

00:26:52.800 --> 00:26:56.033
Cool, now walk the knees
back, keep them in line as well.

00:26:56.033 --> 00:26:58.600
We're gonna send the
tailbone up towards the sky.

00:26:58.600 --> 00:27:02.033
As we start to open up through
the chest and the heart space in

00:27:02.033 --> 00:27:05.600
Anahatasan, Heart to
Earth Pose or Puppy Posture.

00:27:06.300 --> 00:27:08.733
So the forehead starts
to melt to the ground.

00:27:08.733 --> 00:27:13.266
We keep nice, firm connection
through the fingertips

00:27:14.333 --> 00:27:17.533
and we start to breathe deep.

00:27:17.533 --> 00:27:22.166
Feeling that expansion in
the rib cage as you breathe in.

00:27:24.133 --> 00:27:26.200
And soften as you breathe out.

00:27:27.533 --> 00:27:29.766
Should feel nice
for your back body.

00:27:29.766 --> 00:27:33.200
Keep a nice awareness in
the tops of the feet here.

00:27:33.200 --> 00:27:37.166
Right? Trying to think of
the body as one moving part.

00:27:39.400 --> 00:27:43.833
A uniting philosophy here so
not a bunch of disjointed parts

00:27:43.833 --> 00:27:45.733
but one moving part.

00:27:46.933 --> 00:27:49.266
One moving part.

00:27:49.266 --> 00:27:50.466
One moving part.

00:27:50.466 --> 00:27:52.200
I was trying to
sound Irish, okay.

00:27:53.733 --> 00:27:55.466
Imagine now you're
a little kitty cat and

00:27:55.466 --> 00:27:58.666
so you're gonna start
moving from your nose here.

00:27:58.666 --> 00:28:01.400
You're gonna imagine pushing a
little ball of yarn forward so

00:28:01.400 --> 00:28:03.033
that's where it initiates.

00:28:03.033 --> 00:28:04.333
Then my center gets involved.

00:28:04.333 --> 00:28:07.966
I start to hug my navel in
and up as I slide all the way

00:28:07.966 --> 00:28:10.733
through to the belly.

00:28:10.733 --> 00:28:12.700
You can walk the toes back.

00:28:12.700 --> 00:28:14.266
Elbows underneath the shoulders.

00:28:14.266 --> 00:28:15.633
Press into the tops of the feet.

00:28:15.633 --> 00:28:19.033
Press into your pubic bone here
so really find your foundation

00:28:19.033 --> 00:28:21.000
here in Sphinx Pose.

00:28:22.366 --> 00:28:25.366
Now dig into the elbows, draw
your shoulder blades together as

00:28:25.366 --> 00:28:27.033
if you were trying
to pinch a pencil

00:28:27.033 --> 00:28:28.833
between your
two shoulder blades.

00:28:28.833 --> 00:28:32.666
No need to crunch the neck
here now or ever (chuckles)

00:28:32.666 --> 00:28:35.533
so keep it nice and
long by tucking the chin.

00:28:36.766 --> 00:28:38.200
Good, inhale in.

00:28:38.200 --> 00:28:40.266
Feel the rib cage expand.

00:28:41.200 --> 00:28:44.033
Exhale, draw your chin
to your chest just like

00:28:44.033 --> 00:28:45.600
you do in Cat Pose.

00:28:47.333 --> 00:28:49.833
Great, inhale, carve
a line with the nose.

00:28:49.833 --> 00:28:51.066
Look forward.

00:28:51.066 --> 00:28:53.433
Careful not to crunch
the back of the neck.

00:28:53.433 --> 00:28:55.133
And exhale, repeat.

00:28:55.133 --> 00:28:56.333
Hugging the low ribs in.

00:28:56.333 --> 00:28:59.633
So we're playing with this
expansion and contraction,

00:28:59.633 --> 00:29:02.233
this up and down.

00:29:02.233 --> 00:29:05.433
This masculine and this
feminine, this sun and moon.

00:29:05.433 --> 00:29:06.633
Happy Solstice!

00:29:09.833 --> 00:29:14.966
Inhaling, belly gets long like
Benji's long sweet puppy belly.

00:29:15.633 --> 00:29:19.933
And exhaling we draw the
navel in towards the spine.

00:29:19.933 --> 00:29:23.566
Excellent, inhale,
this is the last one.

00:29:23.566 --> 00:29:24.500
Look forward.

00:29:24.500 --> 00:29:27.100
This time on your exhale,
curl your toes under,

00:29:27.100 --> 00:29:29.966
we're gonna go through this
same journey but on this one we

00:29:29.966 --> 00:29:33.500
might dig into the elbows,
send the heels back and lift the

00:29:33.500 --> 00:29:36.366
knees and the hips up
for a forearm plank.

00:29:36.366 --> 00:29:37.700
We're here for three.

00:29:37.700 --> 00:29:39.066
Send your gaze straight down.

00:29:39.066 --> 00:29:40.000
You got this.

00:29:40.000 --> 00:29:43.366
Two, one and slowly lower.

00:29:43.366 --> 00:29:44.133
Awesome.

00:29:44.133 --> 00:29:47.100
Drag the hands now
underneath the shoulders.

00:29:47.100 --> 00:29:50.166
We're gonna use that hand to
earth connection to mindfully

00:29:50.166 --> 00:29:53.666
press all the way
up back to all fours.

00:29:53.666 --> 00:29:55.333
Good, bump your
hips to the left.

00:29:55.333 --> 00:29:57.966
Send your gaze over
towards your right toes.

00:29:57.966 --> 00:29:59.133
Breathe in.

00:30:00.233 --> 00:30:01.966
Breathe out,
come back to center.

00:30:01.966 --> 00:30:03.366
Bump the hips to the right.

00:30:03.366 --> 00:30:05.733
Send your gaze
past your left shoulder,

00:30:05.733 --> 00:30:06.966
look at your left toes.

00:30:06.966 --> 00:30:08.633
What's up toes?

00:30:08.633 --> 00:30:10.666
And then slowly bring it back.

00:30:10.666 --> 00:30:12.800
Excellent, walk
the palms forward.

00:30:12.800 --> 00:30:15.866
Mindful, beautiful,
loving placement of

00:30:15.866 --> 00:30:17.766
the hands on the earth.

00:30:17.766 --> 00:30:20.266
Upper arm bones,
again, externally rotated.

00:30:20.266 --> 00:30:21.366
Here we go.

00:30:21.366 --> 00:30:23.466
This one's for you, Benji!

00:30:23.466 --> 00:30:26.166
Benji. Benji.

00:30:26.166 --> 00:30:28.533
Curl your toes under,
breathe in.

00:30:28.533 --> 00:30:33.133
And exhale, peeling the
tailbone up towards the sky.

00:30:33.133 --> 00:30:34.833
Downward Facing Dog.

00:30:36.766 --> 00:30:38.233
(chuckles)

00:30:38.233 --> 00:30:42.166
So see if you
can aim to find a little 

00:30:42.166 --> 00:30:44.166
bit of stretch.

00:30:44.166 --> 00:30:48.733
We want to kind of get the feet
feeling somewhat malleable each

00:30:48.733 --> 00:30:51.900
time (chuckles)
we work in this posture.

00:30:51.900 --> 00:30:55.533
And it's okay if your heels
don't come down to the ground.

00:30:55.533 --> 00:30:59.633
They will get closer and maybe
even eventually to the ground.

00:30:59.633 --> 00:31:01.000
Who knows?

00:31:01.000 --> 00:31:06.433
But don't focus on
that action as much as

00:31:08.366 --> 00:31:12.766
working to create stretch and

00:31:12.766 --> 00:31:16.433
become more malleable
in the foot, in the ankle.

00:31:20.033 --> 00:31:22.700
Pedaling it out.

00:31:22.700 --> 00:31:24.266
Remembering to breathe deep.

00:31:24.266 --> 00:31:26.000
If you're holding in the neck
or the shoulder here

00:31:26.000 --> 00:31:28.033
try to soften.

00:31:28.033 --> 00:31:31.566
Alright, one more
breath cycle here and

00:31:31.566 --> 00:31:33.266
then we're gonna find stillness.

00:31:33.266 --> 00:31:35.466
You can turn the
big toes in slightly.

00:31:35.466 --> 00:31:37.366
If you need to come
to Puppy Posture here,

00:31:37.366 --> 00:31:41.066
we've already been there so
you know can sub this pose for

00:31:41.066 --> 00:31:43.666
Downward Facing Dog,

00:31:43.666 --> 00:31:45.400
go the puppy version.

00:31:46.800 --> 00:31:48.700
It's pretty cute.

00:31:48.700 --> 00:31:50.366
Find stillness here.

00:31:50.366 --> 00:31:53.166
Just letting the blood flow

00:31:55.233 --> 00:31:58.333
in the opposite direction.

00:31:58.333 --> 00:32:00.300
Pressing into the fingertips.

00:32:00.300 --> 00:32:02.300
Inhale in deeply.

00:32:02.300 --> 00:32:04.366
And exhale to bend the knees.

00:32:04.366 --> 00:32:06.600
Excellent, baby steps
to the top of your mat.

00:32:06.600 --> 00:32:07.466
Nice and slow.

00:32:07.466 --> 00:32:11.566
You can criss-cross
your feet to feel

00:32:11.566 --> 00:32:13.566
a nice stretch through

00:32:13.566 --> 00:32:16.933
the Achilles, the calf,
even the IT band.

00:32:16.933 --> 00:32:18.533
We're gonna meet at
the top of the mat.

00:32:18.533 --> 00:32:21.466
Feet hip width apart,
toes pointing forward.

00:32:21.466 --> 00:32:24.566
If you want to bring the
feet flush together right away,

00:32:24.566 --> 00:32:27.500
be my guest.
Just nice mindful footing.

00:32:28.766 --> 00:32:31.266
Great, then everyone bend
your knees generously so you can

00:32:31.266 --> 00:32:34.100
really feel your
belly come closer towards,

00:32:34.100 --> 00:32:37.133
it's okay if it doesn't make it,
the tops of the thighs.

00:32:37.133 --> 00:32:38.966
Oh, Benji's so cute.

00:32:38.966 --> 00:32:42.766
And then shake the head a little
yes and no after looking at

00:32:42.766 --> 00:32:46.266
Benji and now we can
come back into focus.

00:32:46.266 --> 00:32:47.933
The story of my life.

00:32:49.366 --> 00:32:53.366
And look dudes, we're gonna use
this Uttanasana here (chuckles)

00:32:53.366 --> 00:32:56.400
to let go of the day thus far.

00:32:58.233 --> 00:32:59.600
Whatever happened.

00:33:01.466 --> 00:33:06.533
And to politely, respectfully,
put the to-do list,

00:33:06.533 --> 00:33:10.800
even if you have to step
out of this practice early,

00:33:10.800 --> 00:33:13.400
let's give our
thinking minds a break.

00:33:16.566 --> 00:33:20.766
And use this next beat 

00:33:22.233 --> 00:33:25.566
to really be
present with what is.

00:33:25.566 --> 00:33:27.100
Use your breath.

00:33:29.633 --> 00:33:34.433
Standing Forward Fold, so good
for calming the nervous system.

00:33:37.300 --> 00:33:39.666
Start to bring more
awareness to your feet.

00:33:41.666 --> 00:33:44.633
Root through all four corners,
bend your knees even more.

00:33:44.633 --> 00:33:47.500
You might start to feel
a little burn in the legs.

00:33:47.500 --> 00:33:49.333
Tuck your chin to your chest and

00:33:49.333 --> 00:33:52.833
we're gonna slowly
roll it up nice and slow.

00:33:52.833 --> 00:33:56.166
Fingertips can sweetly

00:33:56.166 --> 00:33:59.666
trace the shin bones,
the kneecaps.

00:34:01.200 --> 00:34:02.400
Keep digging into the feet.

00:34:02.400 --> 00:34:04.700
You might even feel as
if you were trying to tear

00:34:04.700 --> 00:34:07.933
your mat in half,
right down the middle.

00:34:07.933 --> 00:34:12.633
So the the legs are active
and tracing a line up through my

00:34:12.633 --> 00:34:15.900
thigh bone,
my hips and eventually

00:34:17.100 --> 00:34:19.733
I'll lift my head,
do a little hair toss,

00:34:21.066 --> 00:34:24.233
check my nails,
and lift the heart.

00:34:24.233 --> 00:34:25.766
Mountain Pose.

00:34:26.933 --> 00:34:30.366
And just feel a
potential shift in energy here,

00:34:30.366 --> 00:34:34.566
blood flow as we move from
a Standing Forward Fold

00:34:34.566 --> 00:34:36.833
to Mountain.

00:34:36.833 --> 00:34:39.600
Let your fingertips emulate
the tips of the mountain.

00:34:39.600 --> 00:34:40.433
Use your imagination.

00:34:40.433 --> 00:34:44.533
There's nothing more powerful
than yoga for me than engaging

00:34:44.533 --> 00:34:48.033
your creative energy.

00:34:49.133 --> 00:34:52.033
Imagine the tip of your head,
the crown of your head is the

00:34:52.033 --> 00:34:53.700
top of the mountain.

00:34:53.700 --> 00:34:56.033
Strong legs here.

00:34:56.033 --> 00:34:57.100
Find your center.

00:35:00.766 --> 00:35:01.533
Excellent.

00:35:01.533 --> 00:35:05.200
Now we're gonna lead with the
thumbs so fingertips go forward,

00:35:05.200 --> 00:35:08.300
thumbs come up and back
as we come to Volcano Pose.

00:35:08.300 --> 00:35:09.766
And right away, inhale,

00:35:09.766 --> 00:35:12.200
find that big beach
ball up and overhead.

00:35:12.200 --> 00:35:13.700
Expand with the breath in.

00:35:13.700 --> 00:35:15.133
And exhale, strong legs.

00:35:15.133 --> 00:35:17.500
Palms are just kiss
together once again.

00:35:17.500 --> 00:35:20.466
Just like we did on our backs,
inhale to expand.

00:35:22.466 --> 00:35:24.966
And exhale, palms kiss together.

00:35:25.800 --> 00:35:27.766
So marrying the
action to the breath,

00:35:27.766 --> 00:35:28.800
the breath to the action.

00:35:28.800 --> 00:35:31.000
Inhale, expand.

00:35:31.000 --> 00:35:33.633
And exhale, palms kiss together.

00:35:33.633 --> 00:35:34.833
Jai Namaste.

00:35:34.833 --> 00:35:37.233
One more time,
big inhale to expand.

00:35:38.533 --> 00:35:40.500
Exhale, palms kiss together.

00:35:40.500 --> 00:35:42.033
This time, inhale to expand.

00:35:42.033 --> 00:35:44.333
Maybe you look up
towards the sky.

00:35:44.333 --> 00:35:45.866
Exhale, palms kiss together

00:35:45.866 --> 00:35:48.500
and we're gonna slice
right down the middle.

00:35:48.500 --> 00:35:50.933
All the way down
into a Forward Fold.

00:35:51.666 --> 00:35:55.233
Beautiful, on your next breath
in slide the palms up past the

00:35:55.233 --> 00:35:58.133
ankles, up past the shins,
as they pass your kneecaps,

00:35:58.133 --> 00:36:00.533
lift your kneecaps,
engage the legs even more.

00:36:00.533 --> 00:36:03.233
All the way to the tops of the
thighs and eventually the thumbs

00:36:03.233 --> 00:36:06.033
are gonna hook in the hip
creases as you pull your elbows

00:36:06.033 --> 00:36:08.066
back like little
grasshopper legs

00:36:08.066 --> 00:36:09.933
and send
your gaze straight down.

00:36:09.933 --> 00:36:11.900
Long, beautiful neck here.

00:36:11.900 --> 00:36:15.300
So it should feel like you
are creating the number seven,

00:36:15.300 --> 00:36:16.300
like a shape.

00:36:16.300 --> 00:36:17.433
It doesn't have
to look like that but

00:36:17.433 --> 00:36:18.900
just should feel like that.

00:36:18.900 --> 00:36:20.433
Squeeze those elbows in.

00:36:20.433 --> 00:36:21.633
Dig into the heels.

00:36:21.633 --> 00:36:22.833
Soft bend in the knees.

00:36:22.833 --> 00:36:24.333
Inhale.

00:36:24.333 --> 00:36:27.133
And exhale to let
that experiment go.

00:36:27.133 --> 00:36:28.566
Awesome, root to rise here.

00:36:28.566 --> 00:36:31.000
Inhale, big expansion.

00:36:31.000 --> 00:36:32.733
Big beach ball up and overhead.

00:36:33.733 --> 00:36:35.766
And exhale, palms kiss together

00:36:35.766 --> 00:36:38.666
and we bring it
right back down to center.

00:36:38.666 --> 00:36:39.733
Mountain Pose.

00:36:40.600 --> 00:36:41.666
Alright, let's giddy-up.

00:36:41.666 --> 00:36:43.366
Fingertips are going
to come down to come up.

00:36:43.366 --> 00:36:44.933
Here we go, big breath in.

00:36:47.166 --> 00:36:50.866
Exhale, palms kiss together
and we slice it right down.

00:36:50.866 --> 00:36:52.533
Benji's dreaming.

00:36:52.533 --> 00:36:54.100
He's walking.

00:36:54.100 --> 00:36:55.666
He went paddleboarding
for the first time.

00:36:55.666 --> 00:36:58.000
Maybe that's where he's at.

00:36:58.000 --> 00:37:00.133
Inhale, halfway lift.

00:37:00.133 --> 00:37:03.066
Keep it nice and tall, I suggest
here so you can start to find

00:37:03.066 --> 00:37:06.566
length instead of
crunching the neck here.

00:37:06.566 --> 00:37:09.466
And then exhale
to soften and bow.

00:37:09.466 --> 00:37:12.200
Alright, bend the
knees, plant the hands.

00:37:12.200 --> 00:37:13.700
We're gonna step
just the left foot back.

00:37:13.700 --> 00:37:14.666
Just the left foot back.

00:37:14.666 --> 00:37:16.233
Lower the left knee.

00:37:16.233 --> 00:37:18.866
Front knee is
over the front ankle.

00:37:18.866 --> 00:37:20.766
Creaky old floor
is in the house.

00:37:20.766 --> 00:37:23.066
We're gonna squeeze the
inner thighs to the midline.

00:37:23.066 --> 00:37:25.000
Connecting to the root chakra.

00:37:25.700 --> 00:37:28.633
Mmmm, that's so important.

00:37:28.633 --> 00:37:31.000
Lifting from the pelvic floor,
we're gonna bring the palms

00:37:31.000 --> 00:37:32.733
together and
we're gonna rise up.

00:37:33.933 --> 00:37:35.700
Pull the right hip crease back.

00:37:35.700 --> 00:37:38.900
Back toes can be
uncurled or curled.

00:37:38.900 --> 00:37:39.633
Yogi's chioce.

00:37:39.633 --> 00:37:42.266
We are gonna have the option
to lift up in a second so you

00:37:42.266 --> 00:37:44.000
might want to
keep 'em curled if you

00:37:44.000 --> 00:37:45.666
want to take it one step further.

00:37:45.666 --> 00:37:48.433
Lift your sternum
up to your thumbs.

00:37:48.433 --> 00:37:50.933
Get the neck nice and long.

00:37:50.933 --> 00:37:52.766
Now find that expansive breath.

00:37:52.766 --> 00:37:55.100
Think about the arms
going big and small.

00:37:55.100 --> 00:37:57.000
Big inhale.

00:37:57.000 --> 00:37:57.766
Big exhale.

00:37:57.766 --> 00:38:00.266
Now stay here,
my darling friend,

00:38:00.266 --> 00:38:03.466
or if you want squeeze
the inner thighs together,

00:38:03.466 --> 00:38:06.800
inhale in, use your exhale to
contract the navel in as you

00:38:06.800 --> 00:38:10.200
slowly lift the back knee up
and send that left heel back

00:38:10.200 --> 00:38:12.500
towards the back
edge of your mat.

00:38:13.566 --> 00:38:17.266
Awesome, whether the back
knee is lifted or lowered,

00:38:17.266 --> 00:38:20.166
we're gonna inhale, drop the
fingertips down to come up.

00:38:20.166 --> 00:38:22.600
Reach for the sky,
big breath in.

00:38:22.600 --> 00:38:25.433
And then exhale,
your breath out is what takes

00:38:25.433 --> 00:38:27.766
you all the way back down.

00:38:27.766 --> 00:38:30.533
Back knee to the earth,
fingertips to the mat.

00:38:30.533 --> 00:38:32.200
Then we'll pull the
right hip crease back for

00:38:32.200 --> 00:38:33.800
a little counter stretch.

00:38:33.800 --> 00:38:36.333
Flex your right
toes towards your face.

00:38:36.333 --> 00:38:38.133
Inhale lots of love here.

00:38:39.266 --> 00:38:41.566
Exhale lots of love out
as you come all the way

00:38:41.566 --> 00:38:42.933
through back to your lunge.

00:38:42.933 --> 00:38:44.966
Left hand comes
to the earth in line

00:38:44.966 --> 00:38:47.700
with the arch
of your right foot.

00:38:47.700 --> 00:38:49.233
Keep pulling the
right hip crease back.

00:38:49.233 --> 00:38:51.966
As you inhale,
reach the right fingertips

00:38:51.966 --> 00:38:53.866
all the way towards the sky.

00:38:53.866 --> 00:38:57.933
Draw your shoulder blades
together and down the back body.

00:38:57.933 --> 00:39:00.633
Option to lift
the back knee here.

00:39:00.633 --> 00:39:02.533
Totally optional.

00:39:02.533 --> 00:39:06.200
Wherever you are,
wiggle the right fingertips.

00:39:06.200 --> 00:39:10.300
And then exhale, slowly
bring it all the way back down.

00:39:10.300 --> 00:39:12.200
Plant the palms, check it out.

00:39:12.200 --> 00:39:13.366
We're gonna lift the back knee,

00:39:13.366 --> 00:39:15.500
step the
right toes back to Plank.

00:39:15.500 --> 00:39:18.900
You can lower the knees
here for a Half Plank.

00:39:18.900 --> 00:39:22.966
Fingertips are spread wide,
send your gaze straight down.

00:39:22.966 --> 00:39:25.066
Hug the low ribs in,
strong core.

00:39:25.066 --> 00:39:26.700
Think Cat Pose here.

00:39:26.700 --> 00:39:28.433
So my shoulder
blades aren't collapsing.

00:39:28.433 --> 00:39:32.633
I'm lifting up through my
upper back body for three, two.

00:39:32.633 --> 00:39:33.933
On the one, shift forward and

00:39:33.933 --> 00:39:36.633
slowly lower all
the way to the belly.

00:39:36.633 --> 00:39:38.666
Here we go,
Cobra Pose, Bhujangasana.

00:39:38.666 --> 00:39:40.800
Inhale to lift up.

00:39:40.800 --> 00:39:43.733
And exhale to soften and fold.

00:39:43.733 --> 00:39:45.633
Curl the toes under,
your choice,

00:39:45.633 --> 00:39:49.733
you can press up to all
fours here or press up to Plank.

00:39:50.566 --> 00:39:53.400
Wherever you are, take a
deep breath in and then use your

00:39:53.400 --> 00:39:56.666
exhale to peel it up,
Downward Facing Dog.

00:39:57.633 --> 00:40:00.333
Awesome, take a
deep breath in here.

00:40:00.333 --> 00:40:02.833
And this time exhale
out through the mouth.

00:40:05.033 --> 00:40:05.666
Lovely.

00:40:05.666 --> 00:40:08.366
Here we go, stepping the
right foot all the way up.

00:40:08.366 --> 00:40:10.166
Lowering the back knee.

00:40:11.466 --> 00:40:14.466
Nice and easy, draw the
shoulders down, down, down.

00:40:15.600 --> 00:40:17.533
Excellent, bring
the palms together.

00:40:17.533 --> 00:40:18.833
We'll slowly rise up.

00:40:18.833 --> 00:40:20.533
Lift the sternum to the thumbs.

00:40:20.533 --> 00:40:22.866
Squeeze the inner
thighs to the midline.

00:40:23.900 --> 00:40:24.966
Breathing deep.

00:40:25.700 --> 00:40:28.266
Pressing into all four
corners of that front foot.

00:40:28.266 --> 00:40:31.133
In particular, the ball
joint of your big toe.

00:40:31.133 --> 00:40:32.466
So really use that ground down.

00:40:32.466 --> 00:40:36.100
Squeeze the inner thighs
in towards the midline.

00:40:36.100 --> 00:40:39.133
So we're working from
kind of being here to slowly,

00:40:39.133 --> 00:40:42.966
slowly, drawing the shoulder
blades and lifting the heart up.

00:40:46.233 --> 00:40:48.166
Excellent, stay here.

00:40:48.166 --> 00:40:51.500
Breathing deep or inhale in.

00:40:51.500 --> 00:40:54.333
Exhale like a rocket, use
this connection to your core to

00:40:54.333 --> 00:40:57.666
slowly lift your center up,
lifting the back knee.

00:40:57.666 --> 00:41:00.266
Sending that right heel towards
the back edge of your mat.

00:41:01.433 --> 00:41:04.500
Excellent. With the
back knee lowered or lifted,

00:41:04.500 --> 00:41:06.633
we're gonna drop the
fingertips down to come up.

00:41:06.633 --> 00:41:09.866
Everyone big inhale
to reach for the sky.

00:41:09.866 --> 00:41:13.433
And then exhale to
slowly melt it down.

00:41:13.433 --> 00:41:14.633
Back knee comes to the earth.

00:41:14.633 --> 00:41:15.500
Here we go.

00:41:15.500 --> 00:41:16.833
Pull the left hip crease back.

00:41:16.833 --> 00:41:18.100
Runner's stretch.

00:41:18.100 --> 00:41:20.000
Slight bend in that left knee.

00:41:20.966 --> 00:41:23.400
Flex your left
toes to your face.

00:41:23.400 --> 00:41:25.000
Breathing deep here.

00:41:26.066 --> 00:41:29.666
And now rolling through
the left foot nice and slow.

00:41:29.666 --> 00:41:31.233
Right hand comes to the earth.

00:41:31.233 --> 00:41:32.366
Here we go, big twist.

00:41:32.366 --> 00:41:35.166
Inhale, left fingertips all
the way up towards the sky.

00:41:35.166 --> 00:41:37.900
Draw your shoulders down,
away from your ears.

00:41:37.900 --> 00:41:39.733
Back knee can
stay where it's at or

00:41:39.733 --> 00:41:41.866
we can lift it
up just a bit here.

00:41:41.866 --> 00:41:44.733
Again, pressing into that ball
joint of that front big toe.

00:41:46.500 --> 00:41:48.966
Aw, Benji just did Namaste.

00:41:50.066 --> 00:41:51.000
He's gonna save the day.

00:41:51.000 --> 00:41:54.333
Inhale it in, wiggle the left
fingertips and then exhale to

00:41:54.333 --> 00:41:55.666
bring it all the way back down.

00:41:55.666 --> 00:41:57.466
Plant the palms, here we go.

00:41:57.466 --> 00:42:00.466
Steppin' it back to
Plank or Half Plank.

00:42:00.466 --> 00:42:02.700
We're here for one "I love you."

00:42:02.700 --> 00:42:04.233
Two, I love you.

00:42:04.233 --> 00:42:07.633
Three, I love you all the way to
the belly or now Chaturanga so

00:42:07.633 --> 00:42:10.900
we're gonna go to
Cobra or Upward Facing Dog.

00:42:10.900 --> 00:42:13.166
Use your breath
to open your heart.

00:42:14.166 --> 00:42:18.533
And then use your breath
out to slowly bring it back.

00:42:18.533 --> 00:42:20.266
I'll meet you in
Downward Facing Dog.

00:42:22.900 --> 00:42:25.200
Awesome, inhale in here.

00:42:25.200 --> 00:42:27.400
And exhale, sigh it out,
make a little sound.

00:42:27.400 --> 00:42:28.566
(sighs)

00:42:29.233 --> 00:42:30.566
Good, bend the knees.

00:42:30.566 --> 00:42:33.633
Inhale, carve a line with
your nose to look forward.

00:42:33.633 --> 00:42:35.666
And exhale, make your
way to the top of the mat.

00:42:35.666 --> 00:42:39.000
You can do baby steps, you
can do rag doll or you can hop.

00:42:40.066 --> 00:42:43.266
Feet hip width apart
again or now flush together.

00:42:43.266 --> 00:42:46.166
Your choice,
just conscious footing.

00:42:46.166 --> 00:42:47.200
Forward Fold.

00:42:49.266 --> 00:42:50.900
Inhale lifts you up halfway.

00:42:50.900 --> 00:42:52.166
You can play around here.

00:42:52.166 --> 00:42:54.233
Each one is new.

00:42:54.233 --> 00:42:58.866
Just like each new livestream
link broadcast is new.

00:42:58.866 --> 00:43:02.366
And exhale, soften and fold.

00:43:02.366 --> 00:43:04.600
Alright, you're doing great.
Bend the knees.

00:43:04.600 --> 00:43:07.033
We're gonna root down through
the feet to come up strong.

00:43:07.033 --> 00:43:08.366
Here we go, big inhale.

00:43:08.366 --> 00:43:09.666
We reach all the way up.

00:43:09.666 --> 00:43:11.200
Find that expansion.

00:43:11.200 --> 00:43:13.266
Big, big, big arms
and then exhale all the way

00:43:13.266 --> 00:43:14.733
back down right away.

00:43:15.900 --> 00:43:17.500
Good, inhale, halfway lift.

00:43:17.500 --> 00:43:20.033
Try to find a nice,
long neck here.

00:43:20.033 --> 00:43:22.600
And then exhale
to soften and fold.

00:43:23.500 --> 00:43:25.200
Beautiful, step
the left foot back.

00:43:25.200 --> 00:43:27.700
Back knee is gonna
stay lifted this time.

00:43:27.700 --> 00:43:29.766
You know you can always
lower it, we've been there.

00:43:29.766 --> 00:43:30.700
Here we go.

00:43:30.700 --> 00:43:33.833
High lunge, inhale, sweeping
the arms forward, up and back.

00:43:33.833 --> 00:43:35.133
Big breath in.

00:43:36.100 --> 00:43:39.066
And big breath out to
bring it all the way back down.

00:43:39.066 --> 00:43:40.366
Beautiful, right
into your Plank.

00:43:40.366 --> 00:43:43.233
Plant the palms,
step the right foot back.

00:43:43.233 --> 00:43:45.400
Plank or Half Plank.

00:43:45.400 --> 00:43:47.266
Great, inhale to look forward.

00:43:47.266 --> 00:43:48.766
Shift forward, belly to Cobra

00:43:48.766 --> 00:43:51.066
or Chaturanga
to Upward Facing Dog.

00:43:51.066 --> 00:43:52.366
(laughs)

00:43:52.366 --> 00:43:55.366
Oh, Benji, my boy.

00:43:55.366 --> 00:43:57.633
I'll meet you in
Downard Facing Dog.

00:44:01.066 --> 00:44:04.333
In Downward Dog,
take a deep breath in.

00:44:04.966 --> 00:44:06.966
Nice cleansing breath out.

00:44:09.366 --> 00:44:12.266
Awesome, go ahead and step
the right foot all the way up.

00:44:12.266 --> 00:44:15.300
Back knee lifted this
time for high lunge.

00:44:15.300 --> 00:44:15.900
You can always lower it.

00:44:15.900 --> 00:44:17.766
You know the
ground is there for you.

00:44:17.766 --> 00:44:19.933
Here we go,
big breath, big stretch.

00:44:19.933 --> 00:44:22.700
Strong legs, reaching
fingertips up towards the sky

00:44:22.700 --> 00:44:26.066
as you breathe in.
Find that expansion.

00:44:26.066 --> 00:44:28.066
And then balance it out,
find that contraction.

00:44:28.066 --> 00:44:29.066
Navel draws in.

00:44:29.066 --> 00:44:32.200
So active in the belly as you
bring it all the way back down.

00:44:32.200 --> 00:44:34.033
Great, step the
back foot, excuse me,

00:44:34.033 --> 00:44:35.266
step the left foot back.

00:44:35.266 --> 00:44:36.633
Here we go, Plank Pose.

00:44:36.633 --> 00:44:38.666
One, I love you, two,
I love you, three, I love you

00:44:38.666 --> 00:44:42.000
and vinyasa.
Belly to Cobra

00:44:42.000 --> 00:44:45.333
or Chaturanga
to Upward Facing Dog.

00:44:45.333 --> 00:44:47.866
Benji's paws smell like Frito's.

00:44:47.866 --> 00:44:49.966
I'll meet you in Downward Dog.

00:44:51.400 --> 00:44:53.866
Inhale in deeply.

00:44:53.866 --> 00:44:55.700
And exhale completely.

00:44:56.933 --> 00:44:58.000
Awesome, listen carefully.

00:44:58.000 --> 00:45:01.166
From here, anchor the
left heel down and inhale,

00:45:01.166 --> 00:45:03.266
lift the right leg up high.
Three-Legged Dog.

00:45:04.200 --> 00:45:05.933
On an exhale, shift forward.

00:45:05.933 --> 00:45:09.333
Hug your right knee in all the
way up towards your heart space.

00:45:09.333 --> 00:45:11.000
Gaze straight down.

00:45:11.000 --> 00:45:13.100
Good, inhale, kick it up.

00:45:13.100 --> 00:45:15.400
Exhale, right knee
to right elbow.

00:45:15.400 --> 00:45:17.566
Upper body is in Plank.

00:45:17.566 --> 00:45:19.200
Good, inhale, kick it up.

00:45:19.200 --> 00:45:20.300
One more, you got this.

00:45:20.300 --> 00:45:22.866
Cross it over,
right knee to left elbow.

00:45:22.866 --> 00:45:24.800
Upper body's in Plank.
Gaze straight down.

00:45:24.800 --> 00:45:25.900
Strong arms.

00:45:25.900 --> 00:45:28.133
Good, inhale, kick it up.
You're doing great.

00:45:28.133 --> 00:45:30.766
Exhale, step it all the
way up into your lunge.

00:45:30.766 --> 00:45:31.733
Pivot on the back foot.

00:45:31.733 --> 00:45:34.366
Here we go,
Warrior II, what's up?

00:45:34.366 --> 00:45:37.833
Leading with the left arm.

00:45:37.833 --> 00:45:40.233
Taking up some space here.

00:45:41.600 --> 00:45:43.966
Front knee over front ankle.

00:45:45.233 --> 00:45:47.600
Again, thinking of the
body as one moving part

00:45:47.600 --> 00:45:50.166
so building it
from the ground up.

00:45:51.766 --> 00:45:55.700
And then embodying the
pose with your breath.

00:45:55.700 --> 00:45:59.800
Finding those connections
versus just doing a posture.

00:45:59.800 --> 00:46:03.366
This kind of a
really lovely thing

00:46:03.366 --> 00:46:06.766
that we get to play with,
particularly in home practice.

00:46:06.766 --> 00:46:10.233
We have a
little bit of time to

00:46:11.466 --> 00:46:13.133
be an individual.

00:46:14.400 --> 00:46:16.200
Alright, keep the
front knee bent.

00:46:16.200 --> 00:46:19.866
Strong legs, right fingertips
reach forward, up and back.

00:46:19.866 --> 00:46:21.800
Peaceful Warrior, inhale in.

00:46:21.800 --> 00:46:23.600
Exhale, cartwheel it
all the way back down.

00:46:23.600 --> 00:46:25.533
We're gonna go back into
that lunge we did before,

00:46:25.533 --> 00:46:28.466
excuse me, twist we did
before and it's a lunge.

00:46:28.466 --> 00:46:30.866
Left hand to the earth,
right fingertips to the ground,

00:46:30.866 --> 00:46:32.500
big inhale.

00:46:32.500 --> 00:46:35.500
And then exhale all the
way back down to your lunge.

00:46:35.500 --> 00:46:36.466
Step the right toes back.

00:46:36.466 --> 00:46:38.700
You can go straight
to Downward Dog here

00:46:38.700 --> 00:46:41.066
or choose a little vinyasa.

00:46:41.066 --> 00:46:43.233
Moving with your breath.

00:46:46.333 --> 00:46:48.966
In Down Dog, take a big
inhale in through the nose.

00:46:48.966 --> 00:46:51.266
Exhale out through the mouth.

00:46:51.266 --> 00:46:52.333
Anchor the right heel in.

00:46:52.333 --> 00:46:53.900
Inhale, lift the
left leg up high.

00:46:53.900 --> 00:46:54.933
Here we go.

00:46:54.933 --> 00:46:55.733
Ready? Giddy-up.

00:46:55.733 --> 00:46:58.233
We're gonna shift it forward,
nice and slow,

00:46:58.233 --> 00:46:59.700
so slow it down.

00:46:59.700 --> 00:47:02.033
Left knee squeezes
into the heart space.

00:47:02.033 --> 00:47:03.766
Gaze is straight down,
long neck.

00:47:03.766 --> 00:47:05.400
Strong shoulders, strong arms.

00:47:05.400 --> 00:47:08.266
Good, inhale, kick it up.
Anchor through the right heel.

00:47:08.266 --> 00:47:11.900
Exhale, left knee all the way
up and over to the left elbow.

00:47:13.433 --> 00:47:15.600
Good, kick it up.
One more, you got this.

00:47:15.600 --> 00:47:17.600
Cross it over.
Strong core.

00:47:17.600 --> 00:47:20.566
Here we go, left knee
kisses right elbow.

00:47:20.566 --> 00:47:21.700
(mimics kiss)

00:47:21.700 --> 00:47:23.733
And then all the
way back up. Awesome.

00:47:23.733 --> 00:47:25.366
Here we go.
Stepping it all the way through.

00:47:25.366 --> 00:47:26.300
Nice and light.

00:47:27.766 --> 00:47:32.466
And when you're ready, pivoting
on the back foot and opening up

00:47:32.466 --> 00:47:33.900
Warrior II to your right.

00:47:33.900 --> 00:47:35.333
Take your time.
There's no rush.

00:47:36.633 --> 00:47:37.633
Back toes are turned in.

00:47:37.633 --> 00:47:38.933
Again, front knee
over front ankle.

00:47:38.933 --> 00:47:40.366
Take a second.

00:47:44.100 --> 00:47:47.533
We're building it
from the ground up.

00:47:52.666 --> 00:47:53.966
Find your breath.

00:47:56.200 --> 00:47:57.466
Beautiful. Now let's flip it.

00:47:57.466 --> 00:48:00.333
Left fingertips reach
forward, up and back.

00:48:00.333 --> 00:48:01.400
Front knee stays bent.

00:48:01.400 --> 00:48:05.533
We're pressing into the
outer edge of that right foot.

00:48:05.533 --> 00:48:09.300
Take up space here.
Peaceful Warrior, inhale in.

00:48:09.300 --> 00:48:12.200
And then exhale, hold on to
your center as you cartwheel all

00:48:12.200 --> 00:48:14.066
the way back to the lunge.

00:48:14.066 --> 00:48:15.366
Moving into a twist.

00:48:15.366 --> 00:48:16.533
Back knee lowered or lifted.

00:48:16.533 --> 00:48:17.766
Here we go.

00:48:17.766 --> 00:48:19.533
Inhale, left
fingertips to the sky.

00:48:19.533 --> 00:48:21.433
Breathe in.

00:48:21.433 --> 00:48:24.433
And exhale,
slowly bringing it back.

00:48:24.433 --> 00:48:26.500
Alright, vinyasa here.
Step it back.

00:48:26.500 --> 00:48:28.133
You can also skip this.

00:48:28.133 --> 00:48:30.666
Maybe taking it straight
to Downward Facing Dog.

00:48:31.733 --> 00:48:33.100
That's where we'll meet.

00:48:34.900 --> 00:48:37.133
Hips up high.

00:48:37.133 --> 00:48:38.666
Bend the knees.

00:48:41.766 --> 00:48:44.366
Upper arm bones
externally rotated.

00:48:44.366 --> 00:48:47.600
Neck is not
clenched or being held.

00:48:48.366 --> 00:48:51.000
You can shake the head a
little yes, a little no.

00:48:51.000 --> 00:48:52.733
Then you can start to
straighten the legs again.

00:48:52.733 --> 00:48:55.333
Find stillness as you
inhale lots of love in.

00:48:56.500 --> 00:48:58.500
And exhale lots
of love out. Awesome.

00:48:58.500 --> 00:49:00.833
Slowly bring the
knees to the earth.

00:49:00.833 --> 00:49:02.133
Big toes to touch.

00:49:02.133 --> 00:49:04.700
Walk the knees as
wide as your yoga mat.

00:49:04.700 --> 00:49:07.733
Send your hips back,
Extended Child Pose.

00:49:07.733 --> 00:49:09.200
You can decide what feels best.

00:49:09.200 --> 00:49:11.366
Active arms reaching forward

00:49:11.366 --> 00:49:12.666
or maybe you drop the elbows

00:49:12.666 --> 00:49:16.500
and bring the palms together
in prayer and then bring them

00:49:16.500 --> 00:49:19.800
behind the back
of the head, the neck,

00:49:19.800 --> 00:49:21.233
creating a
little shark fin here.

00:49:21.233 --> 00:49:22.766
Close your eyes

00:49:24.433 --> 00:49:26.066
and return to your breath.

00:49:33.533 --> 00:49:35.366
We love the Hatha yoga practice

00:49:35.366 --> 00:49:40.533
because it really give
us an opportunity to embrace 

00:49:43.233 --> 00:49:44.466
all of it.

00:49:48.833 --> 00:49:52.633
Find what feels good doesn't
mean feel good all the time.

00:49:52.633 --> 00:49:54.200
That's not realistic.

00:49:55.166 --> 00:49:56.466
Nor possible.

00:49:58.800 --> 00:50:02.533
But it's a sincere
invitation to stick with it,

00:50:02.533 --> 00:50:03.966
to stay curious,

00:50:05.333 --> 00:50:08.700
to keep paying attention
and growing your awareness

00:50:10.333 --> 00:50:13.333
of both the
Ha and the Tha.

00:50:13.333 --> 00:50:15.000
(chuckles)
The sun and the moon.

00:50:17.100 --> 00:50:18.900
The light and the dark.

00:50:22.233 --> 00:50:24.233
Inhale.

00:50:24.233 --> 00:50:27.366
Exhale to slowly bring
the hands back to the earth.

00:50:27.366 --> 00:50:32.000
Carve a line with your nose
to look forward and then slowly

00:50:32.000 --> 00:50:35.200
bring it all the way
back up to all fours.

00:50:35.200 --> 00:50:37.533
Walk the knees
underneath the hip points.

00:50:37.533 --> 00:50:41.500
When you're ready take a
deep breath in and then exhale.

00:50:41.500 --> 00:50:44.200
Adho Mukha, Downward Facing Dog.

00:50:46.100 --> 00:50:47.433
Bend the knees generously,

00:50:47.433 --> 00:50:49.066
bring the belly
to the tops of the thighs

00:50:49.066 --> 00:50:52.600
really lift up
from your hip creases here.

00:50:52.600 --> 00:50:54.833
Then carve a line with
your nose, look forward,

00:50:54.833 --> 00:50:55.866
inhale.

00:50:55.866 --> 00:50:58.166
And exhale, make
your way to the top.

00:50:59.666 --> 00:51:02.400
Inhale, halfway lift.

00:51:02.400 --> 00:51:04.666
Nice long, beautiful neck.

00:51:04.666 --> 00:51:07.800
And exhale to soften and bow.

00:51:07.800 --> 00:51:11.500
Great, bring your thumbs
to the hip creases now here.

00:51:11.500 --> 00:51:14.300
Bend your knees, send
your hips back, way back.

00:51:15.333 --> 00:51:16.966
Beautiful, way, way, way back.

00:51:16.966 --> 00:51:19.966
Here we go.
Fingertips go down to come up.

00:51:19.966 --> 00:51:22.833
So a little bit of fire,
a little bit of sun.

00:51:22.833 --> 00:51:25.166
You can lift the toes,
we're coming into Chair Pose,

00:51:25.166 --> 00:51:27.166
everyone's favorite.

00:51:27.166 --> 00:51:28.800
Send the hips back.

00:51:28.800 --> 00:51:30.533
So instead of reaching arms up,

00:51:30.533 --> 00:51:33.233
really send them
out here to start.

00:51:34.466 --> 00:51:37.333
Getting your
center back in space.

00:51:37.333 --> 00:51:39.866
Finding your focus.

00:51:39.866 --> 00:51:42.566
Waking up the whole thing.

00:51:43.866 --> 00:51:46.633
And then maybe we start to
lift the thumbs a little more,

00:51:46.633 --> 00:51:48.066
sink a little deeper.

00:51:49.266 --> 00:51:51.666
Maybe you've met your
appropriate edge so you're

00:51:51.666 --> 00:51:54.833
breathing right where you are or
maybe you lift the arms a

00:51:54.833 --> 00:51:56.833
little more and
sink a little deeper.

00:51:57.933 --> 00:52:00.666
Good, inhale in.
Everyone expand.

00:52:00.666 --> 00:52:03.166
Imagine you have a big
ball between your hands and

00:52:03.166 --> 00:52:05.333
it's getting bigger
and bigger and bigger.

00:52:05.333 --> 00:52:07.100
And then exhale,
bring the palms together.

00:52:07.100 --> 00:52:08.533
Just like we've been doing.

00:52:08.533 --> 00:52:11.533
All the way back,
sternum to, sorry,

00:52:11.533 --> 00:52:13.700
thumbs to sternum
or sternum to thumbs.

00:52:14.466 --> 00:52:18.633
And then here we go, right
elbow's gonna come around

00:52:18.633 --> 00:52:20.600
to the outer edge
of the left thigh.

00:52:20.600 --> 00:52:21.766
Big twist here.

00:52:24.000 --> 00:52:26.300
Sending the hips back.

00:52:26.300 --> 00:52:27.766
Inhale in.

00:52:27.766 --> 00:52:29.000
Exhale to come back to center.

00:52:29.000 --> 00:52:30.266
Try to keep your knees bent.

00:52:30.266 --> 00:52:32.266
Building strength, we got this.
A little heat.

00:52:32.266 --> 00:52:33.533
Take it to the other side.

00:52:33.533 --> 00:52:35.366
Outer edge of
the left elbow comes to

00:52:35.366 --> 00:52:37.900
the outer edge
of the right knee.

00:52:37.900 --> 00:52:40.900
Welcome a little heat,
a little sweat. We got this.

00:52:40.900 --> 00:52:43.133
Inhale, breathe into
your belly, big twist.

00:52:43.133 --> 00:52:45.566
Looking past
your right shoulder.

00:52:45.566 --> 00:52:48.266
Sweet, and now
slowly back to center.

00:52:48.266 --> 00:52:51.166
Straighten the legs, release
the fingertips to the earth or

00:52:51.166 --> 00:52:53.133
towards the earth.

00:52:53.133 --> 00:52:55.333
And Uttanasana, Forward Fold.

00:52:56.733 --> 00:52:59.733
Awesome, again,
inhale, halfway lift.

00:52:59.733 --> 00:53:01.933
Nice, long beautiful neck.

00:53:01.933 --> 00:53:04.733
And exhale to soften and bow.

00:53:04.733 --> 00:53:05.966
Root to rise here.

00:53:05.966 --> 00:53:11.000
Spread the fingertips in
celebration of us together

00:53:11.000 --> 00:53:12.966
here on World Yoga Day.

00:53:12.966 --> 00:53:13.866
Big breath.

00:53:13.866 --> 00:53:17.300
Send that big globe all
the way up towards the sky.

00:53:17.300 --> 00:53:20.400
And then exhale,
bring it all back in.

00:53:21.933 --> 00:53:23.866
Back home.
Close your eyes.

00:53:24.800 --> 00:53:26.566
Observe your breath.

00:53:35.600 --> 00:53:37.733
Beautiful. From here
try to stay focused.

00:53:37.733 --> 00:53:40.800
We're gonna move into a standing

00:53:41.600 --> 00:53:43.000
balancing posture and then

00:53:43.000 --> 00:53:44.633
we'll bring it
down to the ground to

00:53:44.633 --> 00:53:46.966
cool down and sign off.

00:53:46.966 --> 00:53:49.400
So try to stay focused here.

00:53:49.400 --> 00:53:53.866
See if you can elongate your
inhales and your exhalations.

00:53:53.866 --> 00:53:56.800
We're gonna slowly bring
the hands to the waistline.

00:53:56.800 --> 00:54:00.433
Plant awareness throughout all
four corners of that right foot.

00:54:01.433 --> 00:54:04.033
If you're not familiar with
four-part equal standing or

00:54:04.033 --> 00:54:06.666
Samasthiti, there's a
Yoga With Adriene on that.

00:54:06.666 --> 00:54:08.166
You can check it out.

00:54:08.166 --> 00:54:09.133
Soft bend in the knees here.

00:54:09.133 --> 00:54:11.100
You're gonna slide
the left toes back.

00:54:11.100 --> 00:54:15.666
Again, staying strong and
connected in this front foot.

00:54:15.666 --> 00:54:18.233
I'm gonna come to the center
but you can stay where you are.

00:54:19.900 --> 00:54:22.633
Alright, oh, Benji.

00:54:23.533 --> 00:54:24.666
So sweet.

00:54:24.666 --> 00:54:25.500
Here we go.

00:54:25.500 --> 00:54:28.366
Inhale, we're gonna find
soft bend in the knees here.

00:54:28.366 --> 00:54:30.466
Open up, big expansion.

00:54:30.466 --> 00:54:34.166
Exhale, palms come
together, draw your navel in.

00:54:34.166 --> 00:54:36.766
We're gonna start to bring the
thumbs back to the sternum just

00:54:36.766 --> 00:54:38.000
like we have been doing.

00:54:38.000 --> 00:54:39.500
And we're gonna
start to lean forward

00:54:39.500 --> 00:54:41.600
and maybe the
toes stay on the ground

00:54:41.600 --> 00:54:43.533
or maybe they start to lift off.

00:54:43.533 --> 00:54:45.233
Benji.
(clicks tongue)

00:54:45.233 --> 00:54:46.500
He as a boo-boo.

00:54:47.600 --> 00:54:49.233
So Warrior III.

00:54:49.233 --> 00:54:50.566
Sending your gaze down.

00:54:50.566 --> 00:54:51.966
Imagine you're
looking into a pond.

00:54:51.966 --> 00:54:54.100
You're seeing your reflection
but then you're seeing all the

00:54:54.100 --> 00:54:56.366
reflections of all the people
who logged on to this livestream

00:54:56.366 --> 00:55:00.200
today because,
in fact, we are one.

00:55:00.200 --> 00:55:03.133
Dial your left toes down and if
we want to take the fingertips

00:55:03.133 --> 00:55:04.933
forward, big beach
ball up and overhead.

00:55:04.933 --> 00:55:06.466
Maybe we play here.

00:55:09.133 --> 00:55:11.966
Wherever you are,
take a deep breath in

00:55:11.966 --> 00:55:14.900
and then exhale
to slowly reel it all back.

00:55:14.900 --> 00:55:16.500
Using that exhale,
that contraction,

00:55:16.500 --> 00:55:20.133
to bring it back to center.

00:55:20.133 --> 00:55:22.133
Mountain Pose.

00:55:22.133 --> 00:55:24.900
Alright, whatever
happened, you say,

00:55:24.900 --> 00:55:28.200
"Thank you," and we
move to the next side.

00:55:28.200 --> 00:55:31.333
Hi Benji!
Are you awake now?

00:55:31.333 --> 00:55:32.733
Excelente.

00:55:32.733 --> 00:55:35.866
Spreading awareness through
the left foot now so really,

00:55:35.866 --> 00:55:38.500
really, starting
there nice and slow.

00:55:38.500 --> 00:55:41.000
And then when you're
ready hands to the waistline,

00:55:41.000 --> 00:55:43.433
we'll slide the right toes back.

00:55:43.433 --> 00:55:45.033
Hands at the
waistline first is good.

00:55:45.033 --> 00:55:48.566
So you can really start to
build it from the ground up.

00:55:49.800 --> 00:55:52.333
And then we'll lift up
from the pelvic floor.

00:55:52.333 --> 00:55:53.900
When you're ready,
palms come together,

00:55:53.900 --> 00:55:57.166
Anjuli Mudra,
and we start to slowly,

00:55:57.166 --> 00:56:00.133
soft bend in the knees,
lean forward.

00:56:01.033 --> 00:56:02.833
If you wanted to find an
expansion for that you could,

00:56:02.833 --> 00:56:03.433
sorry.

00:56:03.433 --> 00:56:06.966
But here we go,
moving into

00:56:06.966 --> 00:56:09.333
your Warrior III.

00:56:09.333 --> 00:56:10.900
So you can keep your
back toes on the ground

00:56:10.900 --> 00:56:12.200
and work on this posture.

00:56:12.200 --> 00:56:15.333
Work on where the
hips are in their socket.

00:56:16.533 --> 00:56:17.700
Breathing.

00:56:17.700 --> 00:56:20.666
Nice, slow inhalations.

00:56:20.666 --> 00:56:23.766
Slow exhalations.
Maybe taking the fingertips

00:56:23.766 --> 00:56:25.333
forward or even out.

00:56:25.333 --> 00:56:28.800
Taking a variation that
rocks your world today.

00:56:30.400 --> 00:56:33.400
And remember the invitation was
to definitely come as you are

00:56:33.400 --> 00:56:35.766
so it's all good.

00:56:35.766 --> 00:56:37.200
Be kind.

00:56:39.566 --> 00:56:40.900
And wherever you are,

00:56:40.900 --> 00:56:43.700
go ahead and take
one more deep breath in.

00:56:43.700 --> 00:56:45.966
And then use your
exhale to reel it,

00:56:45.966 --> 00:56:47.566
reel it, reel it
back to Mountain.

00:56:47.566 --> 00:56:52.200
Even if you fell, you know
we're always here to catch ya.

00:56:52.200 --> 00:56:53.666
And we start again.

00:56:53.666 --> 00:56:56.000
Back to one, Mountain Pose.

00:56:56.000 --> 00:56:58.033
Good, drop the
fingertips down to come up.

00:56:58.033 --> 00:57:01.966
Inhale, big breath, big
stretch, catch a wave here.

00:57:01.966 --> 00:57:05.033
Exhale, wiggle the fingertips,
rain it down this time.

00:57:06.466 --> 00:57:08.033
Good, inhale, halfway lift.

00:57:08.033 --> 00:57:10.000
This time send
the fingertips back,

00:57:10.000 --> 00:57:12.566
palms face down, airplane arms

00:57:12.566 --> 00:57:15.900
and then exhale
to let it all go.

00:57:15.900 --> 00:57:17.500
Good, bend the knees,
plant the palms.

00:57:17.500 --> 00:57:19.166
Step or hop it back to Plank.

00:57:19.166 --> 00:57:22.400
Last call for vinyasa,
take it or leave it here.

00:57:27.166 --> 00:57:28.966
Downward Facing Dog.

00:57:29.733 --> 00:57:30.766
Excellent.

00:57:30.766 --> 00:57:33.300
In Down Dog, we're gonna
plant through the left palm,

00:57:33.300 --> 00:57:36.033
bring the right hand
to the heart center.

00:57:36.033 --> 00:57:39.333
Just challenging ourselves here.

00:57:39.333 --> 00:57:41.766
Good and then bringing
the right hand to the earth.

00:57:41.766 --> 00:57:44.633
Slowly bring the left
hand to your heart center.

00:57:46.566 --> 00:57:48.766
And then slowly releasing both.

00:57:48.766 --> 00:57:51.000
We're gonna just come up
over a little hurtle here

00:57:51.000 --> 00:57:53.966
so draw the lower belly in.

00:57:53.966 --> 00:57:56.866
And then draw the
navel to the spine.

00:57:56.866 --> 00:57:59.166
Hug the low ribs in
and slowly slide your way

00:57:59.166 --> 00:58:01.333
into our final Plank Pose.

00:58:01.333 --> 00:58:05.066
We're here for one I love you,
two, I love you.

00:58:05.066 --> 00:58:07.133
Three, I really do love you.

00:58:07.133 --> 00:58:09.900
And on the four, slowly
bring your knees to the earth.

00:58:10.666 --> 00:58:14.466
Swing the legs to one side,
start to come through to a seat.

00:58:14.466 --> 00:58:16.200
Send your legs out in front.

00:58:17.966 --> 00:58:19.100
Dundasana.

00:58:20.700 --> 00:58:21.933
One of my favorites.

00:58:21.933 --> 00:58:25.400
Stick Pose or Staff Pose.

00:58:26.800 --> 00:58:28.333
Send the toes up to the sky.

00:58:28.333 --> 00:58:30.733
Bring your fingertips

00:58:30.733 --> 00:58:33.566
down slowly
outside of your hips.

00:58:33.566 --> 00:58:35.633
If the palms come to
the earth, wonderful.

00:58:35.633 --> 00:58:37.200
If not, fingertips.

00:58:37.200 --> 00:58:39.600
You want to draw the
shoulder blades together.

00:58:39.600 --> 00:58:42.100
Melt them down the back body.

00:58:42.100 --> 00:58:43.766
Strong legs here.

00:58:45.800 --> 00:58:47.800
And if you feel okay here,

00:58:48.600 --> 00:58:50.566
like you can
sit up tall without

00:58:50.566 --> 00:58:51.966
the nice support
of your fingertips

00:58:51.966 --> 00:58:53.700
maybe bringing palms
together at the heart.

00:58:55.500 --> 00:58:57.266
Now close your eyes.

00:58:57.266 --> 00:58:59.566
Make a wish.

00:58:59.566 --> 00:59:02.933
And blow out the candlelight.

00:59:04.133 --> 00:59:08.733
For tonight is just the night,

00:59:08.733 --> 00:59:11.333
we're gonna celebrate.
(laughs)

00:59:12.566 --> 00:59:14.900
Alright, just taking
a second to cool down.

00:59:15.466 --> 00:59:16.266
Sorry about that.

00:59:17.233 --> 00:59:18.366
Can't edit that out.

00:59:21.333 --> 00:59:22.566
And once again,

00:59:23.533 --> 00:59:26.266
if you can really
take away any little

00:59:26.266 --> 00:59:28.500
dance from this practice today,

00:59:28.500 --> 00:59:32.433
it would be finding a
sense of unity or wholeness

00:59:33.433 --> 00:59:38.400
in the dance of the
expansion and the contraction.

00:59:38.400 --> 00:59:42.766
So here we go again, we use the
asana practice to kind of play

00:59:42.766 --> 00:59:44.333
with that to show us.

00:59:44.333 --> 00:59:47.533
We inhale open the palms.

00:59:47.533 --> 00:59:49.033
Core is engaged here.

00:59:49.033 --> 00:59:50.300
Open, open, open.

00:59:50.300 --> 00:59:51.633
Big beach ball is the expansion.

00:59:51.633 --> 00:59:54.233
You have to use the
breath though so breathe in.

00:59:54.233 --> 00:59:57.300
And then exhale to slowly
bring the palms together.

00:59:57.300 --> 00:59:58.433
Bend your knees.

00:59:58.433 --> 01:00:02.400
And we're gonna
come into Forward Fold.

01:00:02.400 --> 01:00:04.366
Once your head
starts to melt here,

01:00:04.366 --> 01:00:08.733
you can take your hands to
the outer edges of the legs,

01:00:08.733 --> 01:00:11.000
the calves, the shins,
maybe to the ankles

01:00:11.000 --> 01:00:13.000
or even to the feet.

01:00:13.000 --> 01:00:15.766
Also an option to
take your index finger,

01:00:15.766 --> 01:00:17.266
your middle finger
and your thumb

01:00:17.266 --> 01:00:19.000
and hook it around
your big toe here.

01:00:19.000 --> 01:00:22.800
We're here for three
cycles of breath in and out.

01:00:22.800 --> 01:00:24.433
In and out. In and out.

01:00:28.233 --> 01:00:30.766
Coming into your own
private little love cave 

01:00:30.766 --> 01:00:32.633
here at the end of our practice.

01:00:33.933 --> 01:00:37.566
Feeling the skin of the back
body stretch as you breathe in.

01:00:39.000 --> 01:00:41.500
And soften as you breathe out.

01:00:51.000 --> 01:00:54.433
Relax the weight of your
head over for this last breath.

01:00:56.366 --> 01:00:58.366
Soften the skin of the face.

01:01:00.333 --> 01:01:02.033
You can even part your lips.

01:01:05.900 --> 01:01:07.066
Surrender.

01:01:09.933 --> 01:01:13.500
And then stay focused here,
stay with this sensation

01:01:13.500 --> 01:01:16.166
as you slowly keep
breathing and unravel.

01:01:18.633 --> 01:01:20.966
Nice, we're gonna bend
one knee then the other.

01:01:20.966 --> 01:01:23.200
This is one of my
all-time favorite yoga poses.

01:01:23.200 --> 01:01:25.666
We're gonna hook the
elbows on the knees.

01:01:26.900 --> 01:01:29.066
Sit up nice and tall,
breathe in.

01:01:29.066 --> 01:01:30.833
Expansion.

01:01:30.833 --> 01:01:32.633
And then exhale, chin to chest.

01:01:32.633 --> 01:01:34.400
Just relax the
weight of your head over.

01:01:37.466 --> 01:01:39.500
Breathing here again.

01:01:41.100 --> 01:01:43.400
Three breaths nice and slow.

01:01:52.000 --> 01:01:54.633
So going inward

01:01:54.633 --> 01:01:57.833
and remembering that
the breath always comes first

01:01:59.600 --> 01:02:02.566
and that this tool
for playing with expansion and

01:02:02.566 --> 01:02:07.566
contraction, this idea of
what goes up must come down,

01:02:07.566 --> 01:02:10.066
a real practice for

01:02:11.633 --> 01:02:15.200
helping you ride
the wave which I feel

01:02:16.766 --> 01:02:19.833
is super important that we
acknowledge right now.

01:02:22.633 --> 01:02:25.166
Remember that the breath
always comes first, okay.

01:02:27.400 --> 01:02:28.900
Let's release.

01:02:28.900 --> 01:02:31.433
Let's come on back
down to the ground.

01:02:31.433 --> 01:02:34.566
We're not gonna do a full on
Shavasana here because of the

01:02:34.566 --> 01:02:38.166
livestream but I do want to come
here for a second here so

01:02:38.166 --> 01:02:40.633
go ahead and come all
the way to your back.

01:02:41.600 --> 01:02:44.066
We're gonna do a
Bridge Pose here.

01:02:44.933 --> 01:02:48.633
So draw the heels
up towards the hips,

01:02:48.633 --> 01:02:50.000
the knees up towards the sky.

01:02:50.000 --> 01:02:51.300
Toes are pointing forward.

01:02:51.300 --> 01:02:53.133
Just keep it nice
and gentle here.

01:02:53.133 --> 01:02:56.600
Inhale, we're gonna
slowly send the shins forward,

01:02:56.600 --> 01:02:57.333
lift the hips.

01:02:57.333 --> 01:02:59.533
If you want to take
the bind, you can.

01:02:59.533 --> 01:03:01.200
Interlacing the fingertips,

01:03:01.200 --> 01:03:02.833
drawing the
shoulder blades together.

01:03:02.833 --> 01:03:04.333
Just doing one of these.

01:03:04.333 --> 01:03:06.400
Strong footing.

01:03:06.400 --> 01:03:07.566
Big breath.

01:03:09.233 --> 01:03:11.233
Lift the chest up
towards the chin

01:03:12.133 --> 01:03:14.233
and lift the chin
up towards the sky.

01:03:16.133 --> 01:03:19.200
Good and then slowly release.

01:03:19.200 --> 01:03:21.733
Walk the feet together,
soles of the feet together 

01:03:21.733 --> 01:03:23.766
and send the knees out wide.

01:03:23.766 --> 01:03:25.766
Return the left hand
to the heart space,

01:03:25.766 --> 01:03:27.266
right hand to the belly.

01:03:28.133 --> 01:03:29.800
A little hip opener here.

01:03:29.800 --> 01:03:31.566
Nice passive hip opener.

01:03:31.566 --> 01:03:33.433
If it's too much you
can just do one leg

01:03:33.433 --> 01:03:36.366
at a time by extending one leg 

01:03:38.400 --> 01:03:41.100
and then taking the time
to switch and balance it out.

01:03:41.100 --> 01:03:44.000
Close your eyes here,
take a deep breath in.

01:03:45.466 --> 01:03:50.066
And now use this
exhale to choose.

01:03:53.666 --> 01:03:55.066
What do you want to choose?

01:03:55.066 --> 01:03:58.133
So often at the end
of practice we will invite

01:03:59.666 --> 01:04:02.200
each other to
finish that sentence.

01:04:02.200 --> 01:04:04.000
I choose...

01:04:09.933 --> 01:04:12.766
And if you're
feeling shy about that,

01:04:12.766 --> 01:04:15.566
that's okay but
maybe do it anyway.

01:04:15.566 --> 01:04:17.133
I choose...

01:04:19.166 --> 01:04:21.200
And then you
finish that sentence.

01:04:30.466 --> 01:04:32.766
Then inhale lots of love in.

01:04:32.766 --> 01:04:34.166
We're gonna bring
the palms together,

01:04:34.166 --> 01:04:36.233
then we're gonna interlace the
fingers and you're gonna bring

01:04:36.233 --> 01:04:37.933
them behind the head.

01:04:37.933 --> 01:04:41.100
So now your arms and your legs
are mirroring each other here.

01:04:41.100 --> 01:04:46.000
Extend your thumbs and start
to give yourself a nice massage

01:04:46.000 --> 01:04:48.566
here at the top of the neck,

01:04:48.566 --> 01:04:52.366
the base of the head.

01:04:52.366 --> 01:04:56.600
I've been doing a lot of work
around this area of my body

01:04:56.600 --> 01:04:57.866
(laughs)

01:04:57.866 --> 01:04:59.766
in my own practice

01:04:59.766 --> 01:05:03.300
and with my work with Sumair,

01:05:03.300 --> 01:05:06.066
my coach, who is on the
Find What Feels Good Membership

01:05:06.066 --> 01:05:08.133
if you're interested.

01:05:08.133 --> 01:05:10.966
I love that I get an opportunity

01:05:10.966 --> 01:05:13.100
to continue my education

01:05:14.266 --> 01:05:16.933
and work with my body
in that process with him

01:05:16.933 --> 01:05:17.966
so check him out.

01:05:17.966 --> 01:05:19.566
He's amazing.

01:05:19.566 --> 01:05:20.533
Okay, here we go.

01:05:20.533 --> 01:05:22.100
Big breath in.

01:05:22.100 --> 01:05:24.266
Exhale to
release the arms first.

01:05:24.266 --> 01:05:27.666
Bring the fingertips to
the outer edges of the legs.

01:05:27.666 --> 01:05:29.500
Bring the knees together.

01:05:29.500 --> 01:05:31.933
You can walk the feet now
as wide as your yoga mat.

01:05:31.933 --> 01:05:34.600
Find internal
rotation of the hips.

01:05:34.600 --> 01:05:35.733
Breathing deep here.

01:05:35.733 --> 01:05:37.900
Start to open your eyes.

01:05:37.900 --> 01:05:39.633
Notice how you feel.

01:05:41.566 --> 01:05:44.433
And then extend the legs long.

01:05:48.700 --> 01:05:51.466
Open the palms up
towards the sky.

01:05:53.133 --> 01:05:57.166
Now close your eyes here in
Corpse Pose and see just how

01:05:57.166 --> 01:05:58.900
quickly you can surrender.

01:05:58.900 --> 01:06:02.000
Relaxing the weight
of your body fully and

01:06:02.000 --> 01:06:03.500
completely into the earth.

01:06:13.333 --> 01:06:15.966
And let your next breath
be a breath of gratitude

01:06:15.966 --> 01:06:18.200
for yourself for showing up.

01:06:19.666 --> 01:06:23.766
Not just today but all
the days that you come to

01:06:23.766 --> 01:06:26.433
your mat to be with yourself.

01:06:29.200 --> 01:06:33.066
To know yourself and
to care for yourself.

01:06:38.766 --> 01:06:41.566
And now send some love and
gratitude out to all the people

01:06:41.566 --> 01:06:45.033
who are showing
up to do the same.

01:06:45.033 --> 01:06:47.800
Taking care of themselves.

01:06:47.800 --> 01:06:51.066
Continuing to stay curious

01:06:51.066 --> 01:06:52.733
and want to know

01:06:54.866 --> 01:06:56.966
themselves.

01:06:56.966 --> 01:06:59.100
For I truly believe it is
through these types of

01:06:59.100 --> 01:07:03.233
practices that we better
equip ourselves

01:07:03.233 --> 01:07:06.933
to serve others.

01:07:09.566 --> 01:07:12.733
To be there for our loved
ones

01:07:12.733 --> 01:07:15.000
in the best way possible.

01:07:17.900 --> 01:07:20.700
And to show up for the world,
to find our meaningful

01:07:20.700 --> 01:07:25.000
contribution each day no
matter if it is big or small.

01:07:30.833 --> 01:07:33.733
Start to wiggle your
fingers and your toes.

01:07:34.733 --> 01:07:37.766
And when you're ready, hug the
knees back up into the chest.

01:07:38.866 --> 01:07:41.900
And we'll slide the hands to the
backs of the thighs to do the

01:07:41.900 --> 01:07:45.500
rock and roll roll-up or if
it's kind of late in the day or

01:07:45.500 --> 01:07:48.833
you're just feeling
soft and easy in your body,

01:07:48.833 --> 01:07:51.066
maybe turn to
one side, any side,

01:07:51.066 --> 01:07:53.666
and use your hands to
slowly press back up.

01:07:55.000 --> 01:07:58.633
We will come to a
nice comfortable seat.

01:08:03.433 --> 01:08:05.400
And on your next breath in

01:08:05.400 --> 01:08:07.766
squeeze the shoulders
up to the earlobes.

01:08:07.766 --> 01:08:11.600
And exhale, drop 'em down,
bring the palms together.

01:08:13.500 --> 01:08:16.766
I would like to
thank you for being here.

01:08:18.033 --> 01:08:21.966
Whether you're here for me
or for you or let's face it,

01:08:21.966 --> 01:08:27.000
I'm starting to realize
many people show up for Benji.

01:08:27.000 --> 01:08:28.633
I was just leading to that joke.

01:08:28.633 --> 01:08:30.733
Okay, thank you so
much for being here.

01:08:30.733 --> 01:08:35.233
I'd also like to thank YouTube
for supporting this livestream

01:08:35.233 --> 01:08:38.400
and the team at St. Jude.

01:08:39.400 --> 01:08:42.600
If you'd like to learn more
about St. Jude you can do that

01:08:42.600 --> 01:08:44.866
by clicking the link in the bio.

01:08:44.866 --> 01:08:48.333
We have the donation button set
for you to donate a dollar or

01:08:48.333 --> 01:08:50.066
more to support them.

01:08:50.066 --> 01:08:54.100
And there's also an external
link in the video description

01:08:54.100 --> 01:08:56.700
where you can contribute as
well if that donation button

01:08:56.700 --> 01:08:59.733
doesn't work based on
the country you live in.

01:08:59.733 --> 01:09:01.666
Take good time to look at the
Super Chat if you haven't

01:09:01.666 --> 01:09:04.533
already and realize how
connected we all are through

01:09:04.533 --> 01:09:08.533
this practice and let's take
some time later on today or

01:09:08.533 --> 01:09:11.800
maybe later on this week to
contemplate what that means

01:09:11.800 --> 01:09:13.500
and what that could mean

01:09:13.500 --> 01:09:17.400
for us to have
something like yoga

01:09:17.400 --> 01:09:20.100
and this community
that bring us together

01:09:20.100 --> 01:09:21.866
despite our differences.

01:09:21.866 --> 01:09:23.700
A meeting place,

01:09:23.700 --> 01:09:27.166
this safe space where
we can come together

01:09:27.166 --> 01:09:31.233
with whatever we've got
going on and be honest.

01:09:32.933 --> 01:09:35.100
I'd also like to thank my team,

01:09:35.100 --> 01:09:37.433
the Yoga With Adriene/
Find What Feels Good team.

01:09:37.433 --> 01:09:40.533
I love the people that I get to
work with and if you have been

01:09:40.533 --> 01:09:43.300
in the community for a
while you probably know that

01:09:43.300 --> 01:09:46.200
they are incredibly
special and remarkable.

01:09:46.200 --> 01:09:50.366
And finally my partner from
Day 1 of this project and

01:09:50.366 --> 01:09:52.600
we never thought
it would grow (chuckles)

01:09:52.600 --> 01:09:56.100
to be what it is and

01:09:56.100 --> 01:09:57.433
now this is really
special 'cause we're

01:09:57.433 --> 01:10:01.300
here today so it's kind of a
full circle moment.

01:10:01.300 --> 01:10:06.733
He's behind the camera and
I'm here just like on Day 1

01:10:06.733 --> 01:10:10.600
when there was no
one but the two of us

01:10:10.600 --> 01:10:12.633
kind of showing up for practice.

01:10:12.633 --> 01:10:15.500
There's much more than two of us
now and I want you to know you

01:10:15.500 --> 01:10:18.900
always have a place here
in this family and we really

01:10:18.900 --> 01:10:23.266
appreciate you sharing this
practice with your families and

01:10:23.266 --> 01:10:26.133
extended families
and your communities.

01:10:26.133 --> 01:10:29.300
Let's keep that loving
ripple effect going and

01:10:29.300 --> 01:10:30.900
thank you for
your patience today.

01:10:30.900 --> 01:10:32.333
I love you guys.

01:10:32.333 --> 01:10:34.533
Let's take one
final deep breath in as

01:10:34.533 --> 01:10:38.333
a global community,
a Kula.

01:10:38.333 --> 01:10:39.800
Here we go, ready?

01:10:39.800 --> 01:10:41.666
Inhale lots of love in.

01:10:43.533 --> 01:10:45.600
And exhale lots of love out.

01:10:45.600 --> 01:10:48.433
We bow the head to the
heart and we whisper

01:10:50.066 --> 01:10:51.266
Namaste.

01:10:53.733 --> 01:10:54.533
Thanks everyone.

01:10:54.533 --> 01:10:56.933
Subscribe to the channel
if you haven't already.

01:10:56.933 --> 01:11:00.600
Please let us know how you're
feeling in the Super Chat and if

01:11:00.600 --> 01:11:05.033
you have the means, we'd love
for you to donate to St. Jude.

01:11:05.033 --> 01:11:06.533
If not, no worries.

01:11:06.533 --> 01:11:08.233
Thank you so
much for being here.

01:11:08.233 --> 01:11:09.333
Take care.