WEBVTT

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

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I'm Adriene and this is Benji
and today we have an awesome

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flow for you that's gonna help
you feeling replenished

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but also remind
you of the power of

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respecting your
own body and the earth.

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Let's get started.

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(bright music)

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Okie doke my friends,

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let's begin today's practice
standing at the top of your mat.

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Let's start feet just a little
bit wider than hip width apart.

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So you can kind of gauge it by

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noticing where your
hip points are. Eh!

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And then just standing just a
little bit wider than those.

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Alright and then nice conscious
footing as you do this so

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toes pointing forward
and just, you know,

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just do this to
notice our patterns.

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There's no right
or wrong. Right?

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Respect your body right away
right out of the gate but you

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might notice that the toes
tend to splay out or maybe the

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pattern is for them to come in.

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So here we set ourselves up with
just a nice conscious footing.

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Grounding down
through the heels.

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Pressing into the big toe
mound of your foot (chuckles)

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and then pinky toe
mound of your foot.

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So all four corners of the foot.

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Alrighty, groovy,
let's stand up tall. Groovy?

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My parents say groovy.
Love you mom and dad.

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Stand up nice and tall.

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And let's take
a deep breath in and

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as you exhale just
relax your shoulders down.

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We're gonna start here in a nice

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grounded wide-footed
Mountain Pose.

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If you're practicing today and
you're not standing or using

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your legs, you can
do this bit in a chair.

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We can all imagine
the tip top of the head,

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the crown of the head, as the
top of the mountain and kind of

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lifting up through that
crown chakra point and

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then finding places to ground.

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Shoulders maybe adding a
little weight in the fingertips.

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Again, pressing into the heel,
the big toe mound,

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the pinky toe mound.

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Then if you're feeling brave,
which I think you are,

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close your eyes and let's
just take a quiet moment here to

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deepen the breath and settle in.

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Notice the quality of air
around you in the room

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or wherever you
might be practicing.

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And if there are any
noises or distractions

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go ahead and
acknowledge them too.

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So we often think we have to
have like the perfect setting or

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the perfect set up
or the perfect equation

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to take time for self care

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but the beauty of at-home yoga

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is that's simply not the case.

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All you need is as willingness

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to slow down and focus inward.

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And then we just allow
everything else to exist,

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to be in it's place.

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So thank you for trusting me and

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sharing your valuable
time with me.

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Let's take one more deep breath
here before we start movin'.

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And a long breath out.

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Then you can open the eyes
and we're gonna slowly with the

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breath spread the fingertips and
reach all the way up to the sky.

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So as we begin to reach the
fingertips up you're gonna

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engage even more this
nice conscious footing.

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Lift the kneecaps.

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Tone the quadriceps
a little bit here.

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And then feel like your heart is
lifting all the way up towards

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the sky as your shoulder blades

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are grounding down
towards the heels.

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Towards the earth.

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And you can see how this changes
my voice when I start to engage

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in this way, lifting
up through the front body.

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You can find that Mula Bundha,
you know it that Uddiyana Bandha

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if you know it. Just this
connection to center.

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And then let the
palms really spread here.

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Fingertips stretch and
imagine you're carrying

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a big beach ball.

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Pinkies forward
and thumbs facing back.

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Try to create a 100 percent
full body experience here.

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Drop the shoulders down.

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Lengthen through the crown.

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We're here for three, two,

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reach a little higher.

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on the one, breathe in.

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And then exhale, you're
gonna wiggle the fingertips,

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bend your knees generously.

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Send the hips back as you
Forward Fold all the way down.

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So hopefully the
feet have not moved.

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They're nice and wide here.

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You're gonna take your
fingertips and you're just gonna

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draw them all the way over
to the left side of the mat.

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Take a deep breath in.

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And then as you exhale,
come all the way through.

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I'm gonna tickle Benji here
as I come all the way

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through to the right.

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Keep moving with your breath
all the way through to center.

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And then to the left.

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And then all the way through
to center and to the right.

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Try to keep your
toes pointing forward.

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All four corners of the
foot engaged into the earth.

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We call this Bada Bandha

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that foot to earth
connection, grounding.

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Just going back and forth.

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You can keep it nice and slow
like I am or you can start to

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pick up the pace.

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Shake the head
a little yes, a little no.

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Stretch out through
the upper back body.

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The low back.

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Gently beginning to
warm up through the legs.

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Then go ahead and even it out.

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Then we'll come back to center.

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Bring the hands to
the tops of the feet.

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Now on a nice, long beautiful
inhale you're gonna breathe in,

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slide your hands
up past your ankles.

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Engage through the feet again.

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Up past your shins.

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Past the kneecaps.
Engage by lifting the kneecaps

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and all the way up
to the thigh bones.

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So femurs kind of press back.

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Soft bend in the knee so you can
pull hip crease back and we're

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gonna create nice
long length in the spine.

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So navel's drawing up.

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Low ribs are hugging in.

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And we're kind of creating
like a wide number seven shape.

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So the chin is facing the earth.

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Nose facing the earth.

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Crown of the head reaching back.

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Breathing deep here.

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We're just working to create a
healthy flow of energy that

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runs up and down the spine.

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So we're learning
how to find this line.

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We call this the Dunda.

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You're here for three.

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Hug the elbows in like
little grasshopper legs, two.

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And then on the one, let it go.

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And I love warming up
with Dunda, too.

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You can just find a soft,
easy Uttanasana here,

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Forward Fold.

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Because it also really
teaches and trains or retrains,

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reminds my brain to focus on
sensation over just the shape.

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So let's do that again.

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Palms come to
the tops of the feet.

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We'll do it a little
bit faster this time.

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Here we go.
On a nice slow inhale,

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we slowly come all the way up.

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Palms past the
knees to the thighs.

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We take a second here to find
that length from crown to tail.

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This time focus on drawing

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the shoulder blades together,
really together.

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Again, hug those low ribs in.

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Slight bend in the knees.

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We're building
strength in the back body.

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Nourishing the
organs in the back body.

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You're here for three.

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Nice long, beautiful neck.

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And on the one release it all.

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Beautiful so now we're
gonna root to rise here.

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Ground through the feet.

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Inhale, spread the fingertips,
reach towards the sky.

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Big breath.

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Find that connection
that we started out with,

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Tadasana or this is
actually Volcano Pose.

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Inhale in, and then exhale,
hands to heart.

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Great, now keep
your chin lifted.

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Keep your gaze out.

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See feelingly as
Mr. Shakespeare once wrote.

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So you're gonna lift
your sternum to your thumbs.

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You don't need to look down.

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Trust. Right?
You got this.

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So you're gonna
keep your gaze out,

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chin lifted, sternum lifted up
towards the thumbs and you're

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going to step or gently heel-toe
heel-toe your feet in together,

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really together.

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And if you looked down,
it's totally normal.

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That's why we're here, to
kind of look at our patterns

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and check it out.

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Alright, here we go.

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Now we're zipping
up through the legs.

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We're lifting the sternum all
the way up to the thumbs and

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again we're finding
that energetic loop.

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Lifting through the front body,
grounding through the back body.

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When you're ready,
take a deep breath in.

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Use your exhale to
relax your shoulders down.

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Alright, we're gonna flow here.

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Breath first.

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Soft bend in the knees.

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Inhale, fingertips are
gonna go down to come up.

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Find that big beach
ball up and overhead.

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Zip up tight through the legs
Navel draws in and up.

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Exhale, Forward Fold.

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Bend your knees generously,
rain it down.

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Inhale, halfway lift.

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Same principle as before.

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Find length in the crown.

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And then exhale,
soften and fold.

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This time keep breathing.

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Palms are gonna
come to the earth.

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We're gonna step
the right foot back,

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then the left foot
back for a Plank Pose.

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Press away from
your yoga mat here.

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If you need to drop
the knees to Half Plank,

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please do but keep
in mind this length.

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Ooh, hair toss.

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Keep in mind this length
from the crown to the tail.

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Engaging the abdominal wall,
hugging the low ribs in.

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We're here for three.

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We're here for two.

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Downward Dog on the one.

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Bend your knees for
this first one generously.

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Upper arm bones rotate out.

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Take a couple moments
here to find what feels good.

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Be yourself.
Stretch it out.

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Maybe you need a nice
stretch in the ankles,

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in the fascia of the foot.

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Maybe you had a really tough
day and just need some stillness

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here in this posture letting
your breath be what moves you.

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Maybe we tick-tock the
hips a little left to right.

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Alright, take one more
nice deep inhale in here.

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On the exhale, bend your knees.

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And you can hop or just step,
step your feet forward.

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Feet together, really together.

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Great, Forward Fold.

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Reach down towards your toes.

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You don't have
to even come close.

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Just that intention of
really going beyond

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just the fingertips.

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And then on your next inhale,
halfway lift again.

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Exhale, soften and bow.

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Root to rise again.

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Here we go,
grounding through the feet.

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Spread the fingertips.

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Reach it all the way up.

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And exhale hands to heart.

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Mountain.

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Inhale in.

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Exhale to relax the shoulders.

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Inhale, bend the knees.

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Fingertips go down to come up.

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Reach for the sky.

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Exhale all the way down.

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Forward Fold.

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Inhale, halfway lift.

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This time maybe you try the
palms on the shins or fingertips

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on the earth but keep that same
intention of neck nice and long.

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Not pinched or cut off.

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And then on an exhale,
release and fold.

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Plant the palms, step
one foot back then the other.

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Press away from your yoga
mat and really start to hollow

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through the upper back body.

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Low ribs hug in,
heels reach back.

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We're engaging the thighs
just like we did in that

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first strong Mountain Pose.

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Inhale in.

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Exhale, lower the knees.

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Inhale, drop the belly, open
the chest forward, Cow Pose.

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Listen carefully.

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Exhale, back to Plank.

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Lower belly and upper abdominals
draw in towards center.

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Great, inhale in again.

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Exhale, lower the knees.

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Inhale, drop the belly,
open the chest.

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Cow Pose.

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Check in with the neck.

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And then when you're ready,
exhale, contract.

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Hug the low ribs in,
send the heels back.

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Plank. Now we're
gonna go a little faster.

00:12:27.834 --> 00:12:31.208
Inhale, slowly drop the knees.

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Drop the belly, open the chest.
Breathe in.

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Ehxale, Plank, reach it back.

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Nice long beautiful neck.

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Inhale, slow kiss
of the knees down.

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Open the chest,
open the shoulders.

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Exhale, chin tucks.

00:12:47.458 --> 00:12:50.375
Neck is nice and long.
Strong Plank.

00:12:50.375 --> 00:12:53.375
Two more.
Inhale, drop the knees.

00:12:53.375 --> 00:12:55.959
Upper arm bones rotate out.

00:12:55.959 --> 00:12:57.583
Cow Pose.

00:12:57.583 --> 00:13:01.125
Exhale, Plank Pose.

00:13:01.125 --> 00:13:02.667
Breathe.

00:13:02.667 --> 00:13:04.667
Last one, inhale.
Here we go.

00:13:04.667 --> 00:13:06.750
Nice and slow
controlled movement.

00:13:08.125 --> 00:13:09.500
Welcoming that heat.

00:13:10.500 --> 00:13:12.959
And I'll meet you in Plank.

00:13:12.959 --> 00:13:15.708
When you get here, you got it.

00:13:15.708 --> 00:13:17.083
Press away from your yoga mat.

00:13:17.083 --> 00:13:18.583
Shoulder blades
go left to right.

00:13:18.583 --> 00:13:21.291
Neck is nice and long here.
We're not dropping the chin.

00:13:21.291 --> 00:13:22.583
We're reaching the heels back.

00:13:22.583 --> 00:13:26.375
We're here for three, two, and
then Downward Dog on the one.

00:13:26.375 --> 00:13:27.625
It never looked so good.

00:13:27.625 --> 00:13:29.792
Beautiful.
Send the hips up high.

00:13:29.792 --> 00:13:31.166
Pedal it out.

00:13:31.166 --> 00:13:33.667
Inahle lots of love in.

00:13:33.667 --> 00:13:36.333
Exhale lots of love out.

00:13:36.333 --> 00:13:38.417
Great. From here we're
gonna bend the knees.

00:13:38.417 --> 00:13:41.250
You can hop,
step, jump, two-step,

00:13:41.250 --> 00:13:42.750
do-si-do all the way to the top.

00:13:42.750 --> 00:13:44.417
Feet together, really together.

00:13:45.834 --> 00:13:47.458
Then when you're ready, inhale.

00:13:47.458 --> 00:13:48.750
Halfway lift.

00:13:48.750 --> 00:13:50.625
Find length in the spine.

00:13:50.625 --> 00:13:52.375
See if you can find
something new each time.

00:13:53.583 --> 00:13:56.125
And then exhale, Forward Fold.

00:13:56.125 --> 00:13:58.625
Root to rise, inhale,
reach for the sky.

00:13:58.625 --> 00:14:00.458
Big stretch, big breath.

00:14:01.500 --> 00:14:03.250
And then exhale, hands to heart.

00:14:04.625 --> 00:14:05.750
Inhale in.

00:14:07.625 --> 00:14:10.500
Stay focused.
Exhale, relax the shoulders.

00:14:12.041 --> 00:14:13.959
On your next inhale,
reach behind.

00:14:13.959 --> 00:14:16.166
Interlace the
fingertips behind the tail.

00:14:17.291 --> 00:14:20.250
Draw the knuckles down and
away here and then square off

00:14:20.250 --> 00:14:22.250
the wrists just to
get a little stretch

00:14:22.250 --> 00:14:24.458
in the forearm and the wrist.

00:14:28.083 --> 00:14:29.291
Then nice conscious footing.

00:14:29.291 --> 00:14:30.750
Draw the
shoulder blades together.

00:14:30.750 --> 00:14:33.834
Lift the heart.
Feel that stretch in your pec.

00:14:33.834 --> 00:14:35.458
Same thing as before.

00:14:35.458 --> 00:14:38.166
Find your grounding by
drawing the navel in and up.

00:14:38.166 --> 00:14:41.000
Thinking about this upward
current of energy through the

00:14:41.000 --> 00:14:43.792
front body and then this
grounding current of energy

00:14:43.792 --> 00:14:46.917
through the back body.

00:14:46.917 --> 00:14:49.041
Okay, one more breath here.

00:14:52.959 --> 00:14:55.083
Then try to keep your bind,
just do your best,

00:14:55.083 --> 00:14:57.959
as you softly bend the knees,
lift your chin up towards the

00:14:57.959 --> 00:15:00.417
sky and then
keep this open heart,

00:15:00.417 --> 00:15:03.583
open chest as you bend your
knees and slowly bring your

00:15:03.583 --> 00:15:06.000
belly towards the
tops of your thighs.

00:15:06.000 --> 00:15:08.708
Try to send your hips
back just like Uttanasana.

00:15:08.708 --> 00:15:12.625
Really digging the majority of
your weight into your heels.

00:15:12.625 --> 00:15:14.583
Then continue to reach
the knuckles up

00:15:14.583 --> 00:15:17.166
as you soften through the neck.

00:15:17.166 --> 00:15:20.375
Breathing deep into all
four sides of your torso.

00:15:22.041 --> 00:15:24.291
Great, take it for
one more cycle of breath.

00:15:24.291 --> 00:15:26.542
You showed up, you're here,
make the most of it.

00:15:26.542 --> 00:15:28.083
Lean in.

00:15:28.083 --> 00:15:29.458
Stay present.

00:15:29.458 --> 00:15:33.083
And then resist the slingshot
effect here so as best you can,

00:15:33.083 --> 00:15:36.583
with control, you're
gonna keep the knees bent.

00:15:36.583 --> 00:15:38.250
Legs are warming up.

00:15:38.250 --> 00:15:41.125
We're gonna send the
fingertips down with control

00:15:41.125 --> 00:15:43.542
and then forward for Uttanasana.

00:15:43.542 --> 00:15:44.959
Nice and steady.

00:15:44.959 --> 00:15:48.166
If you're new to Chair Pose,
keep the fingertips straight out

00:15:48.166 --> 00:15:49.542
in front, in line
with your shoulders.

00:15:49.542 --> 00:15:51.625
You can work that little
counterbalance of sending your

00:15:51.625 --> 00:15:53.708
weight back and
your fingertips forward.

00:15:53.708 --> 00:15:56.959
And then in time you can
bring elbow creases by the ears.

00:15:58.125 --> 00:15:59.125
Breathe deep.

00:15:59.125 --> 00:16:02.291
Press into that foot connection
we talked about earlier.

00:16:02.291 --> 00:16:04.250
Lengthen tailbone down.
Open your heart.

00:16:04.250 --> 00:16:08.667
We're here for three, two,
and on the one let it all go.

00:16:08.667 --> 00:16:10.041
Whew, Forward Fold.

00:16:11.125 --> 00:16:13.500
Great, rinse it off.
Inhale, halfway lift.

00:16:13.500 --> 00:16:15.041
Catch a wave
here with your breath.

00:16:15.625 --> 00:16:18.375
Then exhale to soften an bow.

00:16:18.375 --> 00:16:20.959
Plant the palms,
step the right toes back.

00:16:20.959 --> 00:16:22.500
Step the left toes back.

00:16:22.500 --> 00:16:25.291
Inhale, look forward,
shift forward on the toes.

00:16:25.291 --> 00:16:28.166
Exhale, squeeze the elbows
in towards your side body and

00:16:28.166 --> 00:16:31.000
slowly lower with control all
the way down to your belly.

00:16:32.083 --> 00:16:33.750
Belly flops welcome.

00:16:33.750 --> 00:16:37.583
Right? Keep it real.
(chuckles) Hey Benji.

00:16:37.583 --> 00:16:40.208
Then drag your hands in
line with your rib cage.

00:16:41.834 --> 00:16:43.959
Hug the elbows, again,
in towards your side body.

00:16:43.959 --> 00:16:46.458
Press the tops of
the feet into the earth.

00:16:46.458 --> 00:16:49.834
And then tuck your chin in
towards your chest and slowly

00:16:49.834 --> 00:16:51.792
uncoil up to a nice Cobra.

00:16:52.792 --> 00:16:54.125
Inhale in at the top.

00:16:55.166 --> 00:16:57.250
And then exhale
to slowly release.

00:16:59.166 --> 00:17:01.000
Again, in case you
missed it this time,

00:17:01.000 --> 00:17:03.625
start by finding
your foundation.

00:17:04.583 --> 00:17:06.583
And then tuck your chin.

00:17:06.583 --> 00:17:09.416
And from there, rise up, uncoil.

00:17:09.416 --> 00:17:10.375
Inhale.

00:17:11.791 --> 00:17:13.875
Catch a wave and then exhale.

00:17:13.875 --> 00:17:15.125
It crests and falls.

00:17:17.250 --> 00:17:22.208
Right, do one more and marry it
to the sound of your own breath.

00:17:32.708 --> 00:17:35.166
And then when you release,
curl the toes under,

00:17:35.166 --> 00:17:37.208
lift the kneecaps,
tone the quads.

00:17:37.208 --> 00:17:38.959
Here we go, inhale in.

00:17:38.959 --> 00:17:40.625
Exhale, press up.

00:17:40.625 --> 00:17:41.583
Power up.

00:17:41.583 --> 00:17:44.333
Quietly whisper to yourself,
"I am strong."

00:17:45.083 --> 00:17:46.458
I am strong.

00:17:46.458 --> 00:17:48.417
And then send
the hips up and back.

00:17:48.417 --> 00:17:50.291
Downward Facing Dog.
Alright, pedal it out.

00:17:50.291 --> 00:17:51.583
Here we go.

00:17:51.583 --> 00:17:53.417
When you're ready,
anchor through the left heel.

00:17:53.417 --> 00:17:56.000
Inhale, lift the
right leg up high.

00:17:56.000 --> 00:17:59.500
Exhale, shift it forward,
knee to nose.

00:18:00.333 --> 00:18:01.583
Inhale, kick it up.

00:18:02.667 --> 00:18:03.375
Three-Legged Dog.

00:18:03.375 --> 00:18:06.583
Exhale, shift it forward,
knee to nose.

00:18:06.583 --> 00:18:07.458
One more, you got this.

00:18:07.458 --> 00:18:08.500
Claw through the fingertips.

00:18:08.500 --> 00:18:09.500
Inhale, kick it up.

00:18:09.500 --> 00:18:11.208
Spread the right toes.

00:18:11.208 --> 00:18:15.208
Exhale, turn your core on as
you slowly shift it forward.

00:18:15.208 --> 00:18:18.959
And then inviting the
right foot all the way up.

00:18:18.959 --> 00:18:20.708
Alright, pivot on the back foot.

00:18:20.708 --> 00:18:23.625
We're gonna rise up, Warrior II.
Take your time.

00:18:23.625 --> 00:18:25.708
Try to move from center.

00:18:25.708 --> 00:18:26.959
So we've warmed up the legs.

00:18:26.959 --> 00:18:29.041
We've brought spinal flexion in.

00:18:29.041 --> 00:18:31.375
We've connected to this
upward current of energy,

00:18:31.375 --> 00:18:35.208
this backward current of energy
so use all that in this shape

00:18:35.208 --> 00:18:36.959
that most of you
have done before.

00:18:36.959 --> 00:18:39.000
And if you're
new to this practice,

00:18:39.000 --> 00:18:42.875
check out the foundations
video on the Warriors.

00:18:44.291 --> 00:18:46.834
There's actually a whole
video just on this one pose.

00:18:48.542 --> 00:18:50.208
So pull the pinkies back here.

00:18:50.208 --> 00:18:51.917
Front knee over
front ankle for now.

00:18:51.917 --> 00:18:54.917
If you're new, you want to think
about keeping head over heart

00:18:54.917 --> 00:18:56.250
and heart over pelvis lifted.

00:18:56.250 --> 00:18:59.834
So there's often a tendency
to kind of take it off here.

00:18:59.834 --> 00:19:02.291
Off this straight
line so pull it back.

00:19:03.625 --> 00:19:05.625
Everyone return to your breath.

00:19:07.542 --> 00:19:09.750
Think about hugging
the low ribs in here.

00:19:09.750 --> 00:19:13.041
Creating that connection that
you had in your Plank vinyasa.

00:19:13.959 --> 00:19:17.041
And we're gonna try to maintain
that as we straighten through

00:19:17.041 --> 00:19:19.375
the front leg, reach the
right fingertips all the way

00:19:19.375 --> 00:19:21.667
up and back, Reverse Triangle.

00:19:22.667 --> 00:19:23.834
Breathe in.

00:19:23.834 --> 00:19:26.458
Then again, maintain
this core connection.

00:19:26.458 --> 00:19:29.834
As you bend your front knee,
take the right elbow to the top

00:19:29.834 --> 00:19:32.542
of the right thigh
and left fingertips

00:19:32.542 --> 00:19:35.208
all the way past the crown.

00:19:36.708 --> 00:19:37.625
So nice and slow again.

00:19:37.625 --> 00:19:40.083
To start, we'll
straighten the leg.

00:19:40.083 --> 00:19:43.667
Send the right fingertips back,
Reverse Triangle.

00:19:43.667 --> 00:19:45.041
Lifting up from the arches.

00:19:45.041 --> 00:19:48.000
Trying to create
that full body experience.

00:19:48.000 --> 00:19:50.458
And then exhale,
Extended Side Angle.

00:19:51.250 --> 00:19:53.917
Now there's an option to take
the right fingertips all the way

00:19:53.917 --> 00:19:54.875
down to the ground here.

00:19:54.875 --> 00:19:57.750
If you're ready,
keep this cinching in,

00:19:57.750 --> 00:20:00.792
this full abdominal wall
turned on, baby.

00:20:00.792 --> 00:20:02.041
Okay, here we go.

00:20:02.041 --> 00:20:03.917
Picking up the pace,
moving with your breath.

00:20:03.917 --> 00:20:05.917
Welcome that heat, that tapas.

00:20:05.917 --> 00:20:07.708
As we send the
right fingertips back,

00:20:07.708 --> 00:20:09.083
we breathe in.

00:20:09.083 --> 00:20:11.875
Exhale, Extended Side Angle,
your version.

00:20:14.417 --> 00:20:15.959
Inhale, send it back.

00:20:18.917 --> 00:20:22.375
And exhale, send it forward.

00:20:24.542 --> 00:20:27.834
Inhale, lengthening
through the right side body.

00:20:29.750 --> 00:20:33.959
Exhale, spiraling your right
rib up towards the sky here.

00:20:33.959 --> 00:20:36.166
Open your heart
towards the heavens.

00:20:37.250 --> 00:20:40.041
Stay grounded through the feet,
all four corners.

00:20:45.166 --> 00:20:48.500
Remember your Dunda,
this line from crown to tail.

00:20:49.500 --> 00:20:51.834
And then just
kind of drop the shape,

00:20:51.834 --> 00:20:54.333
even I will too even
though I'm on camera (chuckles),

00:20:54.333 --> 00:20:57.542
and just focus on the sensation
here for the last couple rounds.

00:20:57.542 --> 00:20:59.834
So you can get
soft in the elbows.

00:20:59.834 --> 00:21:01.708
You can get
freaky-deeky in-between.

00:21:02.834 --> 00:21:06.583
So keep your structure from
the lower body and allow for a

00:21:06.583 --> 00:21:09.750
little more
malleability in the upper body.

00:21:16.959 --> 00:21:20.792
Okey doke, the next time
you're in Reverse Triangle,

00:21:20.792 --> 00:21:23.291
reach the right fingertips back.

00:21:23.291 --> 00:21:25.291
And then exhale
back to Warrior II.

00:21:27.542 --> 00:21:30.458
Gorgeous. We're gonna pull
the pinkies back here.

00:21:30.458 --> 00:21:33.375
We're gonna slowly
turn the right toes in.

00:21:33.375 --> 00:21:36.250
Now both toes are turning in
and just bring the palms

00:21:36.250 --> 00:21:37.708
together to ground.

00:21:39.583 --> 00:21:42.959
So if that was super duper
tough for you then take a second

00:21:42.959 --> 00:21:44.625
here to just catch your breath.

00:21:44.625 --> 00:21:47.166
If you are like,
"That was easy, Adriene.

00:21:47.166 --> 00:21:48.125
"I need some more heat."

00:21:48.125 --> 00:21:51.708
Then turn your heels in
and do Goddess Pose

00:21:51.708 --> 00:21:54.792
or Horse Pose.
I like God or Goddess Pose.

00:21:54.792 --> 00:21:57.250
So we're here taking
a restorative breath

00:21:58.583 --> 00:22:01.542
in a standing wide-angle
with the toes turned in

00:22:01.542 --> 00:22:03.625
or option to turn your heels in,

00:22:04.708 --> 00:22:07.959
send the toes out and
drop your center down low.

00:22:10.041 --> 00:22:13.417
It's spring time in Austin
so my voice is very low

00:22:13.417 --> 00:22:16.750
and Lauren Becall-y.

00:22:18.708 --> 00:22:21.208
Look it up, okay, if you're in
Goddess or God Pose

00:22:21.208 --> 00:22:23.000
sink it a little lower.

00:22:23.000 --> 00:22:25.333
That'll teach ya
(laughs) and then everyone,

00:22:25.333 --> 00:22:28.083
just start to lift the corners
of your mouth just a bit.

00:22:29.625 --> 00:22:30.834
Excellent.

00:22:30.834 --> 00:22:33.583
If your knees are bent,
begin to straighten them.

00:22:33.583 --> 00:22:37.125
If your toes are turned out, go
ahead and bring them back in.

00:22:37.125 --> 00:22:40.208
Inhale in here to lift
the sternum to the thumbs.

00:22:40.208 --> 00:22:42.917
And exhale to
release the fingertips down.

00:22:42.917 --> 00:22:44.208
You're just gonna,
nice and easy,

00:22:44.208 --> 00:22:47.875
turn your right toes in,
turn your left toes in.

00:22:47.875 --> 00:22:50.250
And on a big inhale,
take a Warrior I.

00:22:50.250 --> 00:22:52.458
Big breath in here,
open your chest.

00:22:52.458 --> 00:22:53.250
Open your heart.

00:22:53.250 --> 00:22:55.875
Big beach ball up and overhead
just like we did before.

00:22:55.875 --> 00:22:57.667
And then exhale, rain it down.

00:22:58.625 --> 00:23:00.875
Great, plant the palms.
Step it back.

00:23:00.875 --> 00:23:04.250
Belly to Cobra or
Chaturanga to Upward Dog.

00:23:04.250 --> 00:23:05.500
Aw!

00:23:05.500 --> 00:23:07.750
Use an inhale
to open your heart.

00:23:07.750 --> 00:23:10.792
And use an exhale to
send it back to Down Dog.

00:23:12.959 --> 00:23:14.750
Inhale lots of love in here.

00:23:16.083 --> 00:23:17.375
Exhale lots of love out.

00:23:17.375 --> 00:23:18.750
Ground through the right heel.

00:23:18.750 --> 00:23:20.083
Second side, you're doing great.

00:23:20.083 --> 00:23:21.834
Inhale, lift the
left leg up high.

00:23:21.834 --> 00:23:22.959
Claw through the fingertips.

00:23:22.959 --> 00:23:25.125
Take all the
pressure out of your wrists.

00:23:25.125 --> 00:23:27.417
Here we go,
connecting to center.

00:23:27.417 --> 00:23:30.166
Bring it in on an exhale,
knee to nose.

00:23:30.166 --> 00:23:32.291
Shift it forward.
Upper body's in Plank.

00:23:32.291 --> 00:23:33.959
Oh my gosh, Benji's so cute.

00:23:33.959 --> 00:23:35.792
Inhale, kick it up,
don't look though.

00:23:35.792 --> 00:23:37.166
Stay focused.

00:23:37.166 --> 00:23:38.875
And exhale, shift it forward.

00:23:38.875 --> 00:23:40.792
You're like, "How could
I not look at Benji?" I know.

00:23:42.000 --> 00:23:43.166
And one more, here we go.

00:23:43.166 --> 00:23:45.000
Kick it up, Three-Legged Dog.

00:23:45.000 --> 00:23:47.208
Really anchoring
through that right heel.

00:23:47.208 --> 00:23:48.917
And exhale, shift it forward.

00:23:48.917 --> 00:23:50.667
Pause, find your strength.

00:23:51.750 --> 00:23:54.834
And then step the
left foot all the way up.

00:23:54.834 --> 00:23:56.625
Pivot on the right foot.

00:23:56.625 --> 00:23:58.083
Remember the breath comes first.

00:23:58.083 --> 00:23:58.959
No need to rush.

00:23:58.959 --> 00:24:01.542
So even if my pace
seems a little bit off from

00:24:01.542 --> 00:24:04.750
what your body needs, respect.

00:24:04.750 --> 00:24:06.750
Warrior II's where we'll meet.

00:24:09.417 --> 00:24:12.125
So find your footing here.

00:24:12.125 --> 00:24:14.291
Now that you kind of have an
idea of where we're heading,

00:24:14.291 --> 00:24:16.417
you know how important that is.

00:24:16.417 --> 00:24:18.208
So building the foundation.

00:24:19.750 --> 00:24:21.917
Getting your
energetic body in check.

00:24:22.959 --> 00:24:25.834
Finding that inner support
system so that you can have that

00:24:25.834 --> 00:24:30.500
self respect or that
relationship to self respect

00:24:30.500 --> 00:24:33.834
that of course permeates to
all of our other relationships

00:24:33.834 --> 00:24:37.250
including the one to Mama Earth

00:24:37.250 --> 00:24:41.083
which we're talking
about in the email this week.

00:24:41.083 --> 00:24:43.208
For those practicing live.
Okay, Warrior II.

00:24:43.208 --> 00:24:44.792
You're like,
"Okay, I'm here, girl."

00:24:44.792 --> 00:24:47.333
Pull the pinkies back
if you haven't already.

00:24:47.333 --> 00:24:50.583
Find that head over heart,
heart over pelvis connection.

00:24:50.583 --> 00:24:53.125
And then try to maintain that
line or the awareness of that

00:24:53.125 --> 00:24:55.625
line, rather, as you
straighten the front leg,

00:24:55.625 --> 00:24:57.875
hug the low ribs
in and reach it back.

00:24:57.875 --> 00:25:00.208
Feel that generous
stretch in the left side body.

00:25:00.208 --> 00:25:02.583
Left shoulder girdle,
neck is nice and long.

00:25:03.750 --> 00:25:05.667
And then when
you're ready, slowly,

00:25:05.667 --> 00:25:07.959
from center, navel draws in.

00:25:07.959 --> 00:25:11.291
Take it to your
version of Extended Side Angle.

00:25:13.875 --> 00:25:15.000
Keep the feet where they are.

00:25:15.000 --> 00:25:17.542
Inhale, take it
all the way back.

00:25:20.917 --> 00:25:24.125
And exhale, from
center all the way forward.

00:25:26.959 --> 00:25:29.041
And inhale, all the way back.

00:25:32.458 --> 00:25:36.083
Each time an opportunity
there to find something new.

00:25:36.083 --> 00:25:38.917
Maybe take the fingertips down,
left fingertips down.

00:25:41.750 --> 00:25:43.000
Keep it going.

00:25:45.542 --> 00:25:49.959
And I just love in this Extended
Side Angle really making it come

00:25:49.959 --> 00:25:53.000
from center, this movement and
then finding the zip line from

00:25:53.000 --> 00:25:57.083
the outer edge of my right
foot all the to the fingertips.

00:25:58.083 --> 00:25:59.291
My right fingertips.

00:26:07.792 --> 00:26:09.000
Keep it going.

00:26:09.000 --> 00:26:10.458
Can move at your own pace?

00:26:10.458 --> 00:26:12.583
Slowly building strength.

00:26:12.583 --> 00:26:14.375
Toning the muscles.

00:26:14.375 --> 00:26:18.959
Replenishing all systems.

00:26:18.959 --> 00:26:20.625
Vital organs.

00:26:20.625 --> 00:26:22.625
Make sure you're
moving with your breath.

00:26:23.708 --> 00:26:27.917
If you're a runner, this type of
vinyasa's gonna strengthen

00:26:27.917 --> 00:26:29.792
your running, your jogging.

00:26:31.500 --> 00:26:34.708
Okay, and then the next time
you're in Reverse Triangle,

00:26:34.708 --> 00:26:36.708
go ahead and send
it all the way back.

00:26:36.708 --> 00:26:38.500
Straighten the front leg.

00:26:40.083 --> 00:26:43.125
Beautiful and then come all
the way back to Warrior II.

00:26:44.667 --> 00:26:45.792
Beautiful.

00:26:45.792 --> 00:26:47.375
Breathe deep.
Stay where you are.

00:26:47.375 --> 00:26:48.291
I'm just turning around.

00:26:50.333 --> 00:26:51.792
Okay.

00:26:51.792 --> 00:26:54.417
And then here we go.
Straighten the left leg.

00:26:54.417 --> 00:26:56.792
We're gonna turn
both toes in again.

00:26:56.792 --> 00:26:59.834
This time we're gonna reach the
fingertips up towards the sky.

00:26:59.834 --> 00:27:01.792
So big power pose here.

00:27:01.792 --> 00:27:04.333
As you inhale,
spread the fingertips.

00:27:04.333 --> 00:27:05.375
Try not to rush this move.

00:27:05.375 --> 00:27:07.375
Nice and slow.

00:27:08.792 --> 00:27:10.375
And then here we go.

00:27:10.375 --> 00:27:13.583
One of my favorite, most
therapuetic poses as the hands

00:27:13.583 --> 00:27:15.834
come in towards
your heart center,

00:27:15.834 --> 00:27:17.917
you're gonna stay grounded
through the feet as we have

00:27:17.917 --> 00:27:19.250
through this whole practice.

00:27:19.250 --> 00:27:20.875
Send your heart forward.

00:27:22.208 --> 00:27:26.458
And then slowly fingertips
come to the earth maybe.

00:27:26.458 --> 00:27:27.333
Maybe not.

00:27:29.041 --> 00:27:31.917
And then in time we can work to
get the palms on the earth

00:27:31.917 --> 00:27:33.667
and maybe even back
and then maybe

00:27:33.667 --> 00:27:35.166
even crown of
the head to the earth.

00:27:35.166 --> 00:27:38.959
So this is like my number
one asana for just when

00:27:38.959 --> 00:27:41.750
you need a rejuvenating moment.

00:27:41.750 --> 00:27:44.583
Replenishing gesture of love.

00:27:45.750 --> 00:27:47.625
There's a whole
foundations video

00:27:47.625 --> 00:27:49.583
on Standing Wide-Legged
Forward Fold.

00:27:49.583 --> 00:27:50.625
You can check it out.

00:27:51.625 --> 00:27:54.625
It's a great prep for headstand
which I do not recommend today

00:27:54.625 --> 00:27:57.834
unless you have
a practice of that.

00:27:59.667 --> 00:28:01.834
Alignment-wise the
toes are still pointing in.

00:28:01.834 --> 00:28:03.959
We're drawing
energy up from the arches.

00:28:03.959 --> 00:28:06.708
Keeping that lift in the kneecap
that we did in the beginning.

00:28:07.708 --> 00:28:09.708
We're breathing, breathing deep.

00:28:15.417 --> 00:28:18.667
Then to come out of
the posture, inhale in.

00:28:18.667 --> 00:28:21.083
Fill up all four
sides of the torso.

00:28:21.083 --> 00:28:22.750
Exhale, with control.

00:28:22.750 --> 00:28:25.083
Nice and slow we release.

00:28:25.083 --> 00:28:26.083
We engage the core.

00:28:26.083 --> 00:28:28.208
One last time,
bring the palms together

00:28:28.208 --> 00:28:30.917
and slowly we rise back up.

00:28:32.583 --> 00:28:35.917
Take a second here to pause
and just feel the effects.

00:28:36.792 --> 00:28:38.500
And if you're like,
"I don't feel anything," then

00:28:38.500 --> 00:28:41.500
spiral back to your breath.

00:28:44.667 --> 00:28:47.125
Great, then turn
your left toes out.

00:28:47.125 --> 00:28:48.792
Turn your right toes in.

00:28:48.792 --> 00:28:50.708
We'll just slowly
bring head over heart,

00:28:50.708 --> 00:28:52.333
heart over pelvis back.

00:28:52.333 --> 00:28:54.458
You can drop the
fingertips down to come up.

00:28:54.458 --> 00:28:57.083
When you're ready,
big inhale to reach the

00:28:57.083 --> 00:28:58.417
fingertips up and overhead.

00:28:58.417 --> 00:29:00.291
This is your Warrior I.

00:29:00.291 --> 00:29:03.125
This is our last standing
posture so make it awesome.

00:29:03.125 --> 00:29:05.834
As you breathe in,
lifting heart up.

00:29:05.834 --> 00:29:08.375
As you breathe out,
drawing the shoulders down.

00:29:09.625 --> 00:29:12.792
Good, then as you're ready,
slowly release.

00:29:12.792 --> 00:29:14.250
Great work everyone!

00:29:14.250 --> 00:29:18.542
Plant the palms,
step it back to Plank Pose.

00:29:19.708 --> 00:29:22.750
Alright, take your gaze straight
down if it is not already.

00:29:22.750 --> 00:29:24.375
We're gonna hold here.

00:29:24.375 --> 00:29:28.959
Breathing full loving, deep,
deep, deep breaths here.

00:29:28.959 --> 00:29:33.875
So try not to think,
focus on your breath.

00:29:33.875 --> 00:29:36.625
Reaching the heels back,
sending the crown forward.

00:29:36.625 --> 00:29:38.250
We're building strength here.

00:29:38.250 --> 00:29:41.208
No hip dips today
so just breathe deep.

00:29:41.208 --> 00:29:43.875
Inhaling lots of love in.
You've got this.

00:29:43.875 --> 00:29:46.625
Exhaling lots of love out.

00:29:46.625 --> 00:29:48.625
Inhaling lots of love in.

00:29:49.917 --> 00:29:51.583
Exhaling lots of love out.

00:29:51.583 --> 00:29:53.500
You're here for
ten more seconds.

00:29:53.500 --> 00:29:57.125
Nine, eight, seven,

00:29:57.125 --> 00:29:58.667
six, you're doing great.

00:29:58.667 --> 00:30:01.708
Five, four, three, two.

00:30:01.708 --> 00:30:04.917
On the one, slow kiss
of the knees to the earth.

00:30:04.917 --> 00:30:06.458
So with control.

00:30:06.458 --> 00:30:08.834
Remember how you move matters.

00:30:08.834 --> 00:30:10.291
And then you're just
gonna kick the legs

00:30:10.291 --> 00:30:12.625
to one side, any side.

00:30:12.625 --> 00:30:13.792
We'll come off the wrists.

00:30:13.792 --> 00:30:18.250
You can do a little
wrist roll if you like.

00:30:18.250 --> 00:30:20.000
And then we'll send
the legs all the way out

00:30:20.000 --> 00:30:23.000
and come to lay
flat on our backs.

00:30:23.000 --> 00:30:23.959
Take your time.

00:30:23.959 --> 00:30:26.500
I like to, why waste
this precious moment, right?

00:30:26.500 --> 00:30:30.458
I like to use this moment to
kind of massage down through

00:30:30.458 --> 00:30:32.458
the length of my spine.

00:30:34.458 --> 00:30:36.291
Excellent and when
you get there snuggle

00:30:36.291 --> 00:30:37.959
the shoulder blades
underneath you.

00:30:37.959 --> 00:30:40.291
So imagine you're
a little bear cub

00:30:40.291 --> 00:30:42.041
massaging your back on a tree.

00:30:42.041 --> 00:30:44.458
So you really want to
actively get in there.

00:30:44.458 --> 00:30:46.250
Then slowly lift your hips,

00:30:46.250 --> 00:30:48.959
lay your low back
flush on the earth.

00:30:48.959 --> 00:30:50.875
Walk the heels up just a bit.

00:30:50.875 --> 00:30:52.000
Plant the palms.

00:30:53.000 --> 00:30:54.542
And when you're ready, inhale.

00:30:54.542 --> 00:30:56.000
Start at the tail.

00:30:56.000 --> 00:30:59.417
Keep the feet grounded the same
way we've been doing all class.

00:30:59.417 --> 00:31:01.458
And you're gonna lift
the hip points up high.

00:31:01.458 --> 00:31:05.250
Imagine you're squeezing
like a yoga block or a little

00:31:05.250 --> 00:31:07.166
ball between your legs.

00:31:07.166 --> 00:31:10.000
And we'll keep lifting,
lifting, lifting, lifting.

00:31:10.000 --> 00:31:11.750
Bridge Pose.

00:31:11.750 --> 00:31:14.208
Breathing into all
four sides of the torso.

00:31:14.208 --> 00:31:17.792
If there's a variation here
you want to take with the hands,

00:31:17.792 --> 00:31:19.375
maybe taking a bind.

00:31:23.333 --> 00:31:24.458
Find your breath.

00:31:26.834 --> 00:31:28.792
Send your shins forward.

00:31:30.542 --> 00:31:32.875
Hips up high and then last bit,
we're gonna lift

00:31:32.875 --> 00:31:35.792
the chest to the chin
and the chin to the sky.

00:31:36.917 --> 00:31:40.083
Again, chest to chin,
chin to sky.

00:31:41.834 --> 00:31:44.417
Good. Then slow release.

00:31:45.291 --> 00:31:48.583
Gorgeous. Get your low back
nice and flush on the mat again

00:31:48.583 --> 00:31:51.625
as you hug the knees
up in towards your chest.

00:31:51.625 --> 00:31:53.625
Give yourself a big hug.
A big squeeze.

00:31:53.625 --> 00:31:55.750
Option to lift the nose
up towards the knees

00:31:55.750 --> 00:31:58.375
here if it feels good.

00:31:58.375 --> 00:32:00.375
Moving with your breath.

00:32:03.959 --> 00:32:06.375
And then we'll release
the head down if it's lifted.

00:32:06.375 --> 00:32:08.125
Kick the left leg out.

00:32:09.041 --> 00:32:10.834
Left leg out and
squeeze the right knee

00:32:10.834 --> 00:32:12.834
all the way up into your chest.

00:32:12.834 --> 00:32:15.000
Coming into a
little supine twist here.

00:32:15.000 --> 00:32:16.708
Breathe in.

00:32:16.708 --> 00:32:20.333
And then on an exhale, send your
right knee over towards the left

00:32:20.333 --> 00:32:23.417
side of your body and then just
allow your right fingertips to

00:32:23.417 --> 00:32:25.792
reach all the way out.

00:32:25.792 --> 00:32:27.208
Close your eyes.

00:32:30.041 --> 00:32:31.583
Make a wish.

00:32:32.583 --> 00:32:34.834
(chuckles)

00:32:34.834 --> 00:32:35.959
Breathe in deeply.

00:32:35.959 --> 00:32:39.083
Feel that love in the low back,

00:32:39.083 --> 00:32:41.250
that love in the chest,

00:32:41.250 --> 00:32:43.250
the love in your heart.

00:32:44.625 --> 00:32:48.417
Yeah! And then bring it back
to center and switch it out.

00:32:52.375 --> 00:32:53.917
So left knee squeezes in.

00:32:53.917 --> 00:32:55.041
Take a deep breath in.

00:32:55.041 --> 00:32:57.959
Use your exhale to
guide the left knee

00:32:57.959 --> 00:32:59.959
over towards the right.

00:32:59.959 --> 00:33:02.500
And then send your left arm out.

00:33:02.500 --> 00:33:05.208
Really feel that
stretch in the shoulder.

00:33:05.208 --> 00:33:08.208
And breathe like
you love yourself.

00:33:20.208 --> 00:33:21.959
Alright, inhale in.

00:33:21.959 --> 00:33:23.792
Exhale to come back to center.

00:33:24.667 --> 00:33:27.125
Let's hug both
knees in one last time.

00:33:28.125 --> 00:33:31.959
Inhale and then exhale,
send the legs out long.

00:33:31.959 --> 00:33:35.792
Allow your arms to
drape gently along your side.

00:33:38.208 --> 00:33:40.250
Take a couple moments to settle.

00:33:41.333 --> 00:33:44.291
Get comfortable then close
your eyes and find stillness.

00:33:44.291 --> 00:33:47.542
So we won't be here long
but just a second of guided

00:33:47.542 --> 00:33:49.542
stillness here in Shavasana.

00:33:49.542 --> 00:33:50.542
Close your eyes.

00:33:52.083 --> 00:33:55.792
And just taking a
beat here to do nothing.

00:33:57.792 --> 00:34:01.083
Give yourself permission
here to do absolutely nothing.

00:34:02.291 --> 00:34:05.291
To simply allow the
nutrients of your practice

00:34:05.291 --> 00:34:07.542
and the process to settle in.

00:34:10.833 --> 00:34:12.708
To glue together.

00:34:12.708 --> 00:34:13.875
To connect.

00:34:16.417 --> 00:34:17.333
To land.

00:34:24.583 --> 00:34:26.917
Alow your breath to

00:34:26.917 --> 00:34:29.291
return to it's natural rhythm.

00:34:29.291 --> 00:34:30.500
Whatever that is today.

00:34:30.500 --> 00:34:32.500
Very nice and easy flow.

00:34:35.250 --> 00:34:38.542
And with the eyes closed,
imagine the earth rising up

00:34:38.542 --> 00:34:40.083
to kiss your body.

00:34:41.291 --> 00:34:43.458
To kiss that which
is touching the earth.

00:34:45.667 --> 00:34:48.125
So the work we do
on our mat offers us

00:34:50.041 --> 00:34:52.667
such an incredible
opportunity to

00:34:54.875 --> 00:34:57.542
look at the way we're
moving and the role that

00:34:57.542 --> 00:35:01.291
we're playing in
life off the mat.

00:35:04.041 --> 00:35:06.250
And I see you guys
connecting those thoughts

00:35:08.208 --> 00:35:10.708
all the time so
thank you for inspiring me

00:35:10.708 --> 00:35:14.166
to continue to be
curious and do the same.

00:35:17.166 --> 00:35:19.708
Take one more quiet
breath here on your own.

00:35:27.000 --> 00:35:31.083
And then slowly begin to wiggle
the fingers and wiggle the toes.

00:35:32.708 --> 00:35:34.834
Bat the eyelashes open.

00:35:34.834 --> 00:35:37.750
Rock the head gently
side to side, ear to ear.

00:35:39.041 --> 00:35:40.875
And when you're ready,
bring the palms together,

00:35:40.875 --> 00:35:42.125
thumbs to third eye.

00:35:43.166 --> 00:35:46.166
Alright, respect.

00:35:46.166 --> 00:35:47.208
I respect you guys.

00:35:47.208 --> 00:35:50.166
I appreciate you sharing
your valuable time and energy,

00:35:50.166 --> 00:35:52.834
your practice with me
and all the amazing people

00:35:52.834 --> 00:35:55.500
practicing around the world.

00:35:55.500 --> 00:35:58.000
Let's take one more
final breath in all together.

00:36:00.500 --> 00:36:01.542
And we'll close it out by

00:36:01.542 --> 00:36:04.667
whispering the
ultimate respect mantra,

00:36:05.750 --> 00:36:07.041
Namaste.

00:36:08.083 --> 00:36:12.583
(bright music)