WEBVTT

00:00:00.210 --> 00:00:01.640
- Good morning, everyone.

00:00:01.640 --> 00:00:03.040
Welcome to Yoga With Adriene.

00:00:03.040 --> 00:00:05.330
I'm Adriene.
This is sweet Benji.

00:00:05.330 --> 00:00:08.830
And we have a flow for
you to get in your body,

00:00:08.830 --> 00:00:10.670
connect to your breath,

00:00:10.670 --> 00:00:15.090
that will hopefully influence
your day in a positive way.

00:00:15.090 --> 00:00:17.675
So hop into something comfy,
and let's get started.

00:00:18.679 --> 00:00:22.474
(upbeat music)

00:00:31.230 --> 00:00:32.260
Alrighty, welcome.

00:00:32.260 --> 00:00:35.050
Let's begin in
Extended Child's Pose.

00:00:35.050 --> 00:00:37.200
Come on down to the ground.

00:00:37.200 --> 00:00:41.300
Reach your fingertips out,
front knees nice and wide,

00:00:41.300 --> 00:00:44.747
toes come together, and
we'll melt the heart here.

00:00:47.865 --> 00:00:49.382
And right away,

00:00:50.340 --> 00:00:53.914
close your eyes and
start to notice your breath.

00:00:56.130 --> 00:00:59.500
Can rock gently side to
side here on the forehead

00:00:59.500 --> 00:01:04.168
as we ease into this
beautiful morning flow.

00:01:15.956 --> 00:01:20.394
Just take a second to notice
how you feel this morning.

00:01:22.490 --> 00:01:25.930
Slipping into the
role of the observer here

00:01:25.930 --> 00:01:29.220
for this practice.
So no judgment.

00:01:29.220 --> 00:01:32.513
Just kind of noticing what
the process feels like today.

00:01:33.690 --> 00:01:36.993
Hardest part is showing up,
and you've already done that.

00:01:38.520 --> 00:01:39.530
So here we go.

00:01:39.530 --> 00:01:42.520
Walking the hands over
towards the right side

00:01:42.520 --> 00:01:43.563
of your yoga mat.

00:01:44.960 --> 00:01:46.470
Walk them all
the way off the mat,

00:01:46.470 --> 00:01:48.410
really reach the
left fingertips forward,

00:01:48.410 --> 00:01:51.930
and then it'll allow the
head to just kind of bow here,

00:01:51.930 --> 00:01:55.070
the weight of the
head to relax down.

00:01:55.070 --> 00:01:56.750
Should feel a generous stretch

00:01:56.750 --> 00:02:00.290
in the left side body,
left waist, and the lower back.

00:02:00.290 --> 00:02:01.518
Breathe in.

00:02:02.700 --> 00:02:04.750
And then slowly 
as you breathe out,

00:02:04.750 --> 00:02:07.700
walk it back through center,
and take it to the other side.

00:02:10.730 --> 00:02:12.870
Really reaching with
the right fingertips,

00:02:12.870 --> 00:02:15.280
allowing the weight of
the head to relax down.

00:02:15.280 --> 00:02:17.093
Breathe in.

00:02:18.630 --> 00:02:20.196
And breathe out.

00:02:21.133 --> 00:02:22.690
And breathe in.

00:02:24.560 --> 00:02:27.620
And as you breathe out,
walk it back to center.

00:02:27.620 --> 00:02:29.260
Go ahead and lift the chest up,

00:02:29.260 --> 00:02:31.070
shoulders underneath the wrists.

00:02:31.070 --> 00:02:33.920
Walk the knees
underneath the hip points.

00:02:33.920 --> 00:02:35.220
Spread the fingers wide.

00:02:35.220 --> 00:02:39.970
Inhale to drop the belly,
open the chest, forward.

00:02:39.970 --> 00:02:42.110
And exhale to round
through the spine,

00:02:42.110 --> 00:02:45.363
chin to chest, really
claw through the fingertips.

00:02:46.230 --> 00:02:48.690
Now with your breath, inhale.

00:02:48.690 --> 00:02:50.258
Drop the belly.

00:02:51.620 --> 00:02:54.669
And exhale, round the spine.

00:02:56.980 --> 00:03:00.782
Inhale, drop the belly,
open up through the front line.

00:03:02.590 --> 00:03:05.280
And exhale, rounding through,

00:03:05.280 --> 00:03:07.454
opening up
through the back body.

00:03:09.720 --> 00:03:11.850
Good. Inhale back
to Tabletop Position.

00:03:11.850 --> 00:03:12.880
Curl the toes under.

00:03:12.880 --> 00:03:15.580
Lift the knees.
Let them hover here.

00:03:15.580 --> 00:03:19.794
Breathing full,
long inhalations.

00:03:20.850 --> 00:03:23.710
And slow, long exhalations.

00:03:23.710 --> 00:03:25.930
You're here for five

00:03:25.930 --> 00:03:28.843
four, three, two.

00:03:28.843 --> 00:03:31.290
On the one, lift the
hips up high and back.

00:03:31.290 --> 00:03:33.830
You can walk the
hands forward just a bit,

00:03:33.830 --> 00:03:36.120
Downward Facing Dog.

00:03:36.120 --> 00:03:37.210
Take a couple of breaths here

00:03:37.210 --> 00:03:39.463
to pedal it out
if it feels good.

00:03:40.920 --> 00:03:43.300
Clawing through the fingertips.

00:03:45.230 --> 00:03:46.690
Nice good morning stretch

00:03:46.690 --> 00:03:50.443
as you continue to
deepen your breath.

00:03:55.040 --> 00:03:56.660
Now coming to stillness,

00:03:56.660 --> 00:03:58.773
a nice symmetrical Dog.

00:03:59.630 --> 00:04:02.280
Inhaling in deeply.

00:04:02.280 --> 00:04:03.113
And exhale.

00:04:03.113 --> 00:04:04.980
As you bend the knees,
go ahead and look forward

00:04:04.980 --> 00:04:06.490
and make your way
to the top of the mat.

00:04:06.490 --> 00:04:08.960
So you can take as
many steps as you like.

00:04:08.960 --> 00:04:10.133
You can hop.

00:04:11.040 --> 00:04:13.720
We'll bring the
feet hip width apart.

00:04:13.720 --> 00:04:16.370
Bend the knees generously
as you grab your elbows

00:04:16.370 --> 00:04:20.890
and start to hang the weight
of the head down, down, down.

00:04:20.890 --> 00:04:24.410
Find a soft,
swaying motion here.

00:04:24.410 --> 00:04:26.206
Breathing deep.

00:04:33.330 --> 00:04:35.700
And then we'll release
the arms, bend the knees.

00:04:35.700 --> 00:04:40.020
Really feel this connection
with your feet as you roll up.

00:04:40.020 --> 00:04:42.583
Strong legs, strong legs.

00:04:43.590 --> 00:04:44.930
Opening up through the chest.

00:04:44.930 --> 00:04:47.430
And standing up nice
and tall, Mountain Pose.

00:04:48.420 --> 00:04:51.480
Step the feet together,
really together.

00:04:51.480 --> 00:04:53.830
And when you're ready, 
inhale, reach for the sky.

00:04:53.830 --> 00:04:56.380
Palms come together here.

00:04:56.380 --> 00:04:58.210
Good, exhale.
Keep the palms together

00:04:58.210 --> 00:05:01.730
as we slice it all the
way down, Forward Fold.

00:05:01.730 --> 00:05:02.660
Good.

00:05:02.660 --> 00:05:04.350
Hands come to the heart center

00:05:04.350 --> 00:05:06.630
as you inhale, halfway lift.

00:05:06.630 --> 00:05:09.320
And exhale to let everything go.

00:05:09.320 --> 00:05:10.850
Beautiful. Palms
come to the earth.

00:05:10.850 --> 00:05:14.750
We step one foot back
than the other for Plank Pose.

00:05:14.750 --> 00:05:17.290
So find a softness here.

00:05:17.290 --> 00:05:22.290
Maybe a little tick-tock
of the heels, left to right.

00:05:23.780 --> 00:05:27.670
Waking up those core muscles
that are gonna support us

00:05:27.670 --> 00:05:29.784
as we move throughout our day.

00:05:31.620 --> 00:05:33.040
And then coming back to center,

00:05:33.040 --> 00:05:35.000
slowly lowering to the belly.

00:05:35.000 --> 00:05:36.240
And here we go.

00:05:36.240 --> 00:05:38.610
Inhale, Cobra,
squeezing the elbows in.

00:05:38.610 --> 00:05:41.000
Keep it nice and
low here to start.

00:05:41.000 --> 00:05:44.533
Sweet Benji. Oh my
goodness. So sweet.

00:05:46.050 --> 00:05:48.770
Take a deep
breath in in your Cobra.

00:05:48.770 --> 00:05:51.203
And then exhale
to release it down.

00:05:52.240 --> 00:05:53.310
Curl the toes under.

00:05:53.310 --> 00:05:56.690
Inhale to press up to
Plank, top of a pushup.

00:05:56.690 --> 00:06:01.000
And exhale to send the hips
up high and back, Downward Dog.

00:06:01.000 --> 00:06:03.780
Inhale to lift
the right leg high.

00:06:03.780 --> 00:06:05.930
Exhale to shift it forward.

00:06:05.930 --> 00:06:08.204
Knee to nose,
squeeze it in.

00:06:08.204 --> 00:06:10.820
Good. Inhale to 
kick it up high.

00:06:10.820 --> 00:06:14.863
And exhale, stepping
right foot all the way up.

00:06:16.240 --> 00:06:18.040
Nice low lunge.

00:06:18.040 --> 00:06:20.130
Open the chest.

00:06:20.130 --> 00:06:21.273
Look forward.

00:06:22.640 --> 00:06:25.910
Rock a little front,
a little back.

00:06:25.910 --> 00:06:29.120
And then make sure that front
knee is over the front ankle.

00:06:29.120 --> 00:06:30.480
Good. On your next inhale,

00:06:30.480 --> 00:06:32.700
sweep the arms 
forward, up and back.

00:06:32.700 --> 00:06:34.010
Nice high lunge here.

00:06:34.010 --> 00:06:35.450
Deep breath

00:06:35.450 --> 00:06:38.323
as you maybe open
the chest and look up.

00:06:39.210 --> 00:06:41.530
And then exhale, rain it down.

00:06:41.530 --> 00:06:42.370
Plant the palms,

00:06:42.370 --> 00:06:44.500
step the right
foot back. Here we go.

00:06:44.500 --> 00:06:46.900
Lowering to the belly,
nice and slow.

00:06:47.830 --> 00:06:49.661
Inhale for Cobra.

00:06:50.700 --> 00:06:53.330
And exhale to
soften and release.

00:06:53.330 --> 00:06:56.920
Curl the toes under once again,
lifting up to Plank Pose.

00:06:56.920 --> 00:06:57.960
Breathe in.

00:06:58.900 --> 00:07:01.190
And exhale, hips
up high and back.

00:07:01.190 --> 00:07:03.951
Downward Dog, breathe out.

00:07:04.960 --> 00:07:07.360
Inhale, lift the
left leg up high.

00:07:07.360 --> 00:07:09.040
Exhale, shift it forward.

00:07:09.040 --> 00:07:11.180
Squeeze knee to nose.

00:07:11.180 --> 00:07:14.020
Inhale, Three-Legged Dog.

00:07:14.020 --> 00:07:16.523
And exhale, 
step it all the way up.

00:07:17.530 --> 00:07:19.350
Nice low lunge.

00:07:19.350 --> 00:07:21.653
Open the chest, look forward.

00:07:22.680 --> 00:07:24.090
Front knee over front ankle

00:07:24.090 --> 00:07:26.970
as you rock a little,
front to back here.

00:07:26.970 --> 00:07:28.640
And then when
you're ready, here we go.

00:07:28.640 --> 00:07:30.740
Squeeze the inner
thighs to the midline.

00:07:30.740 --> 00:07:32.720
Lift it up. High lunge.

00:07:32.720 --> 00:07:36.160
Big breath here, big stretch.

00:07:36.160 --> 00:07:38.850
And then exhale, melt it down.

00:07:38.850 --> 00:07:42.120
Plant the palms,
step it back, Plank Pose.

00:07:42.120 --> 00:07:44.660
Lower to the belly,
nice and easy.

00:07:44.660 --> 00:07:47.890
And then fingertips can
come off the mat for this one,

00:07:47.890 --> 00:07:50.680
working up to a
little King Cobra here.

00:07:50.680 --> 00:07:53.410
As we inhale, rise up.

00:07:53.410 --> 00:07:55.980
And exhale to soften and bow.

00:07:55.980 --> 00:07:57.620
Curl the toes under.

00:07:57.620 --> 00:07:59.740
Inhale up to Plank.

00:07:59.740 --> 00:08:02.333
And exhale, Downward Facing Dog.

00:08:03.790 --> 00:08:05.370
Take a cycle of breath here.

00:08:05.370 --> 00:08:08.684
Inhaling deeply in.

00:08:08.684 --> 00:08:12.394
And exhaling completely out.

00:08:13.730 --> 00:08:15.373
Good. Anchor the 
left heel, inhale,

00:08:15.373 --> 00:08:17.380
lift the right leg up high.

00:08:17.380 --> 00:08:18.810
Exhale, shift forward,

00:08:18.810 --> 00:08:21.780
kiss the right knee
to the right elbow.

00:08:21.780 --> 00:08:24.270
Inhale,
Three-Legged Dog, kick it up.

00:08:24.270 --> 00:08:25.830
Now crossing it over.

00:08:25.830 --> 00:08:29.280
Exhale, right knee 
to left elbow.

00:08:29.280 --> 00:08:31.330
Inhale, kick it up.

00:08:31.330 --> 00:08:32.163
And exhale.

00:08:32.163 --> 00:08:34.510
Shifting through center,
squeeze and lift.

00:08:34.510 --> 00:08:37.080
And then stepping it all
the way up into your lunge.

00:08:37.080 --> 00:08:38.950
This time pivot
on the back foot.

00:08:38.950 --> 00:08:41.710
We sweep the left
fingertips forward, up and back.

00:08:41.710 --> 00:08:43.830
Come into a nice
Warrior II here,

00:08:43.830 --> 00:08:46.340
really taking up
space on your mat.

00:08:46.340 --> 00:08:49.670
Front knee is bent.

00:08:49.670 --> 00:08:52.750
Breathing deep.

00:08:52.750 --> 00:08:53.890
Keep those strong legs.

00:08:53.890 --> 00:08:57.170
As you inhale, reach the
right fingertips up and back.

00:08:57.170 --> 00:09:00.150
Exhale, send the right
fingertips all the way down

00:09:00.150 --> 00:09:02.480
towards your right heel.

00:09:02.480 --> 00:09:05.420
Inhale, send the
right fingertips forward,

00:09:05.420 --> 00:09:08.120
up, around, and back.

00:09:08.120 --> 00:09:10.500
Twice more. Forward,

00:09:10.500 --> 00:09:13.370
up, around, and back.

00:09:13.370 --> 00:09:15.710
With the breath, 
inhale, forward.

00:09:15.710 --> 00:09:17.610
Up, around, and back.

00:09:17.610 --> 00:09:19.560
And as your left
hand comes down,

00:09:19.560 --> 00:09:20.810
go ahead and let
it kiss the mat.

00:09:20.810 --> 00:09:23.090
As you pivot on the
back foot and inhale,

00:09:23.090 --> 00:09:25.473
reach the right
fingertips up towards the sky.

00:09:26.510 --> 00:09:28.080
Inhale in here.

00:09:28.080 --> 00:09:29.320
Exhale.

00:09:29.320 --> 00:09:32.440
Bring it back down,
both hands to the mat.

00:09:32.440 --> 00:09:34.320
Step the right foot back.

00:09:34.320 --> 00:09:36.277
Slowly lower to the belly.

00:09:37.540 --> 00:09:40.070
Inhale for Cobra.

00:09:40.070 --> 00:09:44.030
Following the breath and
exhale to soften and release.

00:09:44.030 --> 00:09:47.288
Curl the toes under, inhale,
press up to Plank.

00:09:47.288 --> 00:09:50.168
And exhale, Downward Facing Dog.

00:09:52.280 --> 00:09:55.030
Inhale, lift the
left leg up high.

00:09:55.030 --> 00:09:58.460
Exhale, shift it forward,
left knee kisses left elbow.

00:09:58.460 --> 00:10:00.170
Upper body's in Plank.

00:10:00.170 --> 00:10:02.210
Inhale, kick it up.

00:10:02.210 --> 00:10:05.940
Exhale, cross it over,
left knee to right elbow.

00:10:05.940 --> 00:10:07.890
Inhale, kick it up.

00:10:07.890 --> 00:10:11.130
Exhale, slow and
steady through center.

00:10:11.130 --> 00:10:14.560
And then all the
way up into your lunge.

00:10:14.560 --> 00:10:16.523
Good. Find your breath.

00:10:17.710 --> 00:10:19.600
Pivot on the back foot.

00:10:19.600 --> 00:10:23.200
Leading with the right arm
all the way up, Warrior II.

00:10:23.200 --> 00:10:24.977
Back toes are turned in.

00:10:31.760 --> 00:10:33.560
Follow your breath. Inhale.

00:10:33.560 --> 00:10:36.320
Left fingertips
reach up towards the sky.

00:10:36.320 --> 00:10:39.490
And all the way back. 
Peaceful Warrior.

00:10:39.490 --> 00:10:42.630
Good, and then slowly,
left fingertips up,

00:10:42.630 --> 00:10:45.100
forward and down
towards the left heel.

00:10:45.100 --> 00:10:47.120
Right fingertips come down.

00:10:47.120 --> 00:10:49.133
Forward, around,

00:10:50.020 --> 00:10:51.040
and back.

00:10:51.040 --> 00:10:52.730
Again down.

00:10:52.730 --> 00:10:54.800
Forward, with the breath.

00:10:54.800 --> 00:10:55.890
Around.

00:10:55.890 --> 00:10:58.037
And back one more time.

00:11:01.680 --> 00:11:03.960
And as the right
hand comes down,

00:11:03.960 --> 00:11:05.330
let the palm kiss the earth.

00:11:05.330 --> 00:11:06.380
Pivot on the back foot.

00:11:06.380 --> 00:11:09.263
Inhale, big twist to your
left fingertips to the sky.

00:11:10.750 --> 00:11:12.403
Good. Slowly release,

00:11:12.403 --> 00:11:15.510
come back down,
both palms to the mat.

00:11:15.510 --> 00:11:17.670
Step the left toes back.

00:11:17.670 --> 00:11:18.770
Inhale in.

00:11:18.770 --> 00:11:20.900
Exhale, lower to the belly.

00:11:20.900 --> 00:11:22.130
Inhale, Cobra.

00:11:22.130 --> 00:11:24.830
Catch a wave here in the spine.

00:11:24.830 --> 00:11:27.410
And exhale, soften and release.

00:11:27.410 --> 00:11:29.413
Curl the toes under, 
building strength,

00:11:29.413 --> 00:11:31.719
inhale, Plank.

00:11:31.719 --> 00:11:34.671
And exhale, Downward Facing Dog.

00:11:35.660 --> 00:11:37.304
Take a deep breath in.

00:11:38.570 --> 00:11:40.539
And a long breath out.

00:11:41.980 --> 00:11:44.490
Inhale, lift the
right leg up high.

00:11:44.490 --> 00:11:47.700
Exhale, shift it forward,
right knee to right elbow.

00:11:47.700 --> 00:11:50.020
Same thing. 
Inhale, lift it up.

00:11:50.020 --> 00:11:52.503
Exhale, cross it over,
left elbow.

00:11:53.610 --> 00:11:55.580
Inhale, kick it up.

00:11:55.580 --> 00:11:58.890
Exhale, squeeze and lift
all the way through center.

00:11:58.890 --> 00:12:01.510
And then step it
up into your lunge.

00:12:01.510 --> 00:12:03.820
Beautiful. (chuckling softly)
Pivot on the back foot.

00:12:03.820 --> 00:12:07.520
We rise up, Warrior II.

00:12:07.520 --> 00:12:10.019
Good. Inhale, Peaceful Warrior.

00:12:11.304 --> 00:12:13.770
And exhale, Extended Side Angle.

00:12:13.770 --> 00:12:16.330
This time left
fingertips reaching forward

00:12:16.330 --> 00:12:17.650
or all the way
up towards the sky.

00:12:17.650 --> 00:12:19.120
You can also bend
your right elbow,

00:12:19.120 --> 00:12:21.506
bring it to the top
of your right thigh.

00:12:23.790 --> 00:12:25.260
Inhale in here.

00:12:25.260 --> 00:12:27.600
Exhale, left hand comes down.

00:12:27.600 --> 00:12:29.540
We pivot on the back foot.

00:12:29.540 --> 00:12:31.740
And then make our
way into the twist.

00:12:31.740 --> 00:12:32.920
Slow and steady.

00:12:32.920 --> 00:12:34.730
Take a cycle of breath here.

00:12:38.250 --> 00:12:39.280
Now, slow and steady,

00:12:39.280 --> 00:12:41.460
we're gonna keep our
gaze on her right hand.

00:12:41.460 --> 00:12:44.330
We're gonna come onto the
outer edge of that left foot,

00:12:44.330 --> 00:12:47.340
stacking the right
foot on top for Side Plank.

00:12:47.340 --> 00:12:49.180
You can always keep the
right foot on the ground

00:12:49.180 --> 00:12:50.350
as a little kickstand.

00:12:50.350 --> 00:12:53.913
Everyone squeeze your hips,
lift them up, engage your core.

00:12:55.480 --> 00:12:58.270
Beautiful. Right arm up 
and overhead, Vasisthasana,

00:12:58.270 --> 00:13:01.505
as you lift the hips up, up, up.

00:13:01.505 --> 00:13:04.550
And then slowly maybe
taking the right foot back,

00:13:04.550 --> 00:13:07.080
lifting the hip
points up towards the sky

00:13:07.080 --> 00:13:09.653
for a little Rock Star
or a little Wild Thing.

00:13:10.780 --> 00:13:13.780
Good. Bring it all back 
to center, nice and slow.

00:13:13.780 --> 00:13:15.703
Lower to the belly with ease.

00:13:16.670 --> 00:13:19.110
Find a Cobra, inhale.

00:13:19.110 --> 00:13:21.143
Play a little here, lifting.

00:13:22.260 --> 00:13:24.500
And then following 
the breath down.

00:13:26.080 --> 00:13:27.610
Palms underneath. 
Here we go.

00:13:27.610 --> 00:13:29.423
Inhale, lift up to Plank.

00:13:30.360 --> 00:13:33.392
And exhale, Downward Facing Dog.

00:13:34.610 --> 00:13:37.303
Welcoming that heat,
waking up the body.

00:13:38.310 --> 00:13:39.300
Anchoring in the breath.

00:13:39.300 --> 00:13:41.550
Inhale, lift the left leg high.

00:13:41.550 --> 00:13:43.540
Exhale, left knee to left elbow.

00:13:44.373 --> 00:13:46.420
Inhale, kick it up.

00:13:46.420 --> 00:13:48.027
Exhale, cross it over.

00:13:49.050 --> 00:13:51.250
Inhale, kick it up.

00:13:51.250 --> 00:13:53.043
And exhale all the way through.

00:13:53.930 --> 00:13:56.530
Warrior II, pivot on
the back foot, inhale.

00:13:56.530 --> 00:13:58.081
We rise up.

00:13:59.580 --> 00:14:00.610
Stay with your breath.

00:14:00.610 --> 00:14:02.510
Inhale, Peaceful Warrior.

00:14:03.920 --> 00:14:07.680
Exhale, Extended
Side Angle, your version.

00:14:07.680 --> 00:14:09.358
Find your breath.

00:14:17.210 --> 00:14:18.997
Beautiful. Inhale in.

00:14:18.997 --> 00:14:20.690
Exhale, right hand to the earth.

00:14:20.690 --> 00:14:21.863
Pivot on the back foot.

00:14:22.950 --> 00:14:24.220
Open up into your twist.

00:14:24.220 --> 00:14:25.619
Big breath here.

00:14:26.770 --> 00:14:28.880
Beautiful.
Now, slow and steady.

00:14:28.880 --> 00:14:31.510
Shifting to the outer
edge of the right foot,

00:14:31.510 --> 00:14:35.073
we're gonna stack the
left foot on top, Side Plank.

00:14:38.370 --> 00:14:39.220
Lift the hips.

00:14:39.220 --> 00:14:41.140
You can always
bend that left knee

00:14:41.140 --> 00:14:43.340
for a little kickstand here.

00:14:43.340 --> 00:14:45.823
Maybe send the left
arm up and overhead.

00:14:47.530 --> 00:14:49.560
And then maybe taking it back,

00:14:49.560 --> 00:14:51.170
stepping the left
foot to the earth,

00:14:51.170 --> 00:14:54.647
lifting the hip points 
up high, Wild Thing.

00:14:56.010 --> 00:14:59.160
And then slow and
steady with control,

00:14:59.160 --> 00:15:01.490
binging it back to Plank Pose,

00:15:01.490 --> 00:15:04.620
lowering to the belly,
nice and easy.

00:15:04.620 --> 00:15:08.782
Pressing into the tops of the 
feet, inhale, rise up, Cobra.

00:15:09.700 --> 00:15:13.640
And exhale to soften and
release everything down.

00:15:13.640 --> 00:15:17.020
Curl the toes under, 
inhale, lift up to Plank.

00:15:17.020 --> 00:15:19.040
Exhale to Downward Facing Dog.

00:15:19.040 --> 00:15:20.688
Take a breath.

00:15:24.520 --> 00:15:26.960
Bend your knees, 
inhale, look forward.

00:15:26.960 --> 00:15:29.020
Exhale to make
your way to the top.

00:15:29.020 --> 00:15:30.353
Take your time.

00:15:31.160 --> 00:15:33.540
As you're ready, bend
the knees generously.

00:15:33.540 --> 00:15:36.668
Slowly roll it up. 
Nice and slow.

00:15:38.410 --> 00:15:41.963
Mountain Pose here.
Just take a breath.

00:15:42.960 --> 00:15:46.847
Notice how you feel.
Ground through your feet.

00:15:51.460 --> 00:15:54.542
And pay attention to
the quality of your breath.

00:15:56.160 --> 00:15:59.602
So wonderful to
start the day like this.

00:16:02.120 --> 00:16:05.907
With the awareness of our breath

00:16:05.907 --> 00:16:08.399
and the awareness of
the quality of our breath.

00:16:10.240 --> 00:16:14.512
And how it can
relate or even depict

00:16:16.740 --> 00:16:19.183
what it is we're experiencing.

00:16:23.060 --> 00:16:25.400
Bring the palms
together now, and inhale.

00:16:25.400 --> 00:16:28.280
Let's reach fingertips 
up towards the sky.

00:16:28.280 --> 00:16:31.113
Exhale, bend the knees,
Forward Fold.

00:16:32.120 --> 00:16:34.184
Good. From here, 
plant the palms,

00:16:34.184 --> 00:16:35.590
step the right foot back,

00:16:35.590 --> 00:16:37.023
step the left foot back.

00:16:37.920 --> 00:16:40.313
And then lower the knees,
nice and easy.

00:16:41.570 --> 00:16:43.920
We're gonna swing
the legs to one side

00:16:43.920 --> 00:16:45.870
and slowly come
through to a seat.

00:16:45.870 --> 00:16:47.683
Send the legs out in front.

00:16:49.520 --> 00:16:51.040
Flex the feet towards your face.

00:16:51.040 --> 00:16:52.580
Inhale, reach for the sky.

00:16:52.580 --> 00:16:54.360
Bend the knees as you exhale.

00:16:54.360 --> 00:16:57.840
Reach up, forward,
and towards the feet.

00:16:57.840 --> 00:17:01.100
Allow the hands to
rest wherever they fall

00:17:01.100 --> 00:17:05.270
and allow the weight
of the head to fall down.

00:17:05.270 --> 00:17:07.972
So turning inward here.

00:17:11.260 --> 00:17:15.550
Giving yourself
this time and this space

00:17:15.550 --> 00:17:17.160
to just turn inward.

00:17:17.160 --> 00:17:19.625
Relax the shoulders.

00:17:26.970 --> 00:17:29.163
Just notice the
thoughts that come up.

00:17:30.440 --> 00:17:33.560
And now let's come
back to the breath.

00:17:33.560 --> 00:17:37.810
Inhale, slowly lifting
the head, the heart up.

00:17:37.810 --> 00:17:39.360
You're gonna bring
your left foot in,

00:17:39.360 --> 00:17:41.010
keep your right leg out long.

00:17:41.010 --> 00:17:43.090
And then just turn on your mat.

00:17:43.090 --> 00:17:45.260
You can turn to one side.

00:17:45.260 --> 00:17:47.729
Bring the right hand 
to the left ankle.

00:17:47.729 --> 00:17:49.403
And inhale, 
bring the left fingertips

00:17:49.403 --> 00:17:51.300
all the way up and over.

00:17:51.300 --> 00:17:54.100
You may find that you
can grab your big toe

00:17:54.100 --> 00:17:55.560
or the outer edge of your foot,

00:17:55.560 --> 00:17:57.590
or just keep it in the air here,

00:17:57.590 --> 00:17:59.883
spreading the fingertips.

00:18:02.770 --> 00:18:04.315
Nice. And then bring it back up,

00:18:04.315 --> 00:18:05.710
and we'll just switch.

00:18:05.710 --> 00:18:10.230
Bring the 
opposite heel in, extend

00:18:10.230 --> 00:18:13.838
your left leg.
Left hand to the right ankle.

00:18:15.520 --> 00:18:18.890
And when you're ready, 
inhale, reach up and over.

00:18:18.890 --> 00:18:20.419
Nice and easy.

00:18:30.550 --> 00:18:33.460
And then slowly
bringing it back.

00:18:33.460 --> 00:18:35.486
Coming to all fours.

00:18:38.320 --> 00:18:40.053
Inhale to drop the belly.

00:18:41.220 --> 00:18:43.580
Exhale to round
through the spine.

00:18:45.000 --> 00:18:47.357
Again, inhale, drop the belly.

00:18:48.640 --> 00:18:50.230
Exhale, round through the spine.

00:18:50.230 --> 00:18:53.746
And last time, with the
sound of your breath, follow it.

00:18:58.380 --> 00:19:01.250
Beautiful.
Cross one ankle over the other.

00:19:01.250 --> 00:19:04.520
Come all the way
through to a seat once again.

00:19:04.520 --> 00:19:05.800
Little twist to the left.

00:19:05.800 --> 00:19:08.340
Right hand to left knee, twist.

00:19:08.340 --> 00:19:09.790
Opening up through the chest,

00:19:09.790 --> 00:19:12.740
lifting the heart, and release.

00:19:12.740 --> 00:19:14.910
A little twist to the right.

00:19:14.910 --> 00:19:17.003
Lifting up through the chest.

00:19:17.900 --> 00:19:19.763
Looking past the right shoulder.

00:19:21.242 --> 00:19:22.300
Beautiful.

00:19:22.300 --> 00:19:24.683
And then coming all
the way to your back here.

00:19:26.700 --> 00:19:29.910
And let's take a big
good morning stretch.

00:19:29.910 --> 00:19:32.640
Reaching the
fingertips up and over.

00:19:32.640 --> 00:19:35.440
Spread the fingertips,
spread the toes,

00:19:35.440 --> 00:19:39.554
rotate the ankles,
rotate the wrists.

00:19:45.860 --> 00:19:47.660
And then slowly
release the arms,

00:19:47.660 --> 00:19:49.410
hug the knees into the chest,

00:19:49.410 --> 00:19:53.383
and rock a little side to side,
massaging the back.

00:19:58.860 --> 00:20:01.780
Good. Now allow your 
feet to fall to the mat.

00:20:01.780 --> 00:20:04.210
Go ahead and walk
them to the edges

00:20:04.210 --> 00:20:06.740
so that you can allow
your knees to come in here.

00:20:06.740 --> 00:20:10.130
Allow your hands to come
to rest gently on your belly.

00:20:10.130 --> 00:20:11.600
Close your eyes.

00:20:11.600 --> 00:20:16.350
Feel the support of
the earth, of the yoga mat

00:20:16.350 --> 00:20:17.950
rising up to
meet your back body.

00:20:17.950 --> 00:20:20.833
Feel your feet on the ground.

00:20:23.310 --> 00:20:26.490
Then we'll take a moment
here to find the stillness,

00:20:26.490 --> 00:20:28.493
give ourselves a
little breathing room.

00:20:31.020 --> 00:20:33.300
And if you like,
this is an opportunity

00:20:33.300 --> 00:20:35.802
to set a little
intention for your day.

00:20:46.880 --> 00:20:49.420
Now slowly bring
the palms together.

00:20:49.420 --> 00:20:51.211
We're gonna rub
them together here.

00:20:54.960 --> 00:20:58.300
And then bring the thumbs
right up to the forehead,

00:20:58.300 --> 00:21:00.713
this place
between the two brows.

00:21:01.680 --> 00:21:04.833
And we'll take one
final breath in together.

00:21:05.720 --> 00:21:08.450
Here we go.
Inhale in.

00:21:10.230 --> 00:21:11.370
Deepest breath.

00:21:11.370 --> 00:21:14.309
And exhale out
through the nose or mouth.

00:21:16.090 --> 00:21:18.840
Wishing you a beautiful day.

00:21:18.840 --> 00:21:21.310
Thank you for sharing
this practice with me.

00:21:21.310 --> 00:21:22.934
Namaste.

00:21:26.461 --> 00:21:31.564
(upbeat music)