WEBVTT

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- What's up party people?

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Welcome to Yoga with Adriene,

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it is day four of 
your Yoga Revolution,

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and I'm super excited 
because today's practice

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is low to the ground and 
all about Prana or energy.

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So cultivating 
healthy Prana is a process

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that extends way 
beyond the yoga mat,

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so I love that we 
have the tools of yoga

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to play with that and to explore

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and to find what feels good.

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Let's get started.

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(light music)

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Alright my friends, let's begin

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in a nice, comfortable seat.

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You can lift the 
hips up on a blanket

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or a block today, we're 
gonna use a little padding

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for the knees later.

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It's not mandatory 
but just optional

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if you want to pause 
the video and grab something

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to sit on, 
a little blanky or a towel.

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We'll take a 
second to get settled in,

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to tune into how 
we're feeling today.

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By simply closing the eyes,

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and starting to 
notice the breath.

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So today's 
practice focuses on

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Prana, or the energetic body.

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So I guarantee you if 
you stick with this 31 day

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yoga journey, you're 
going to see definition

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in your muscles,

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you're gonna feel trim,

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you might notice 
your internal organs

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working a little bit better,

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but if you really want to 
make the most of this journey,

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as a transformational practice,

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you have to drop in to, 
not just the physical body,

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but the energetic body.

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That's why we talk about 
moving from a place of connect.

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So whether you're 
familiar or interested

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or care about 
the chakras at all,

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just see if you can 
imagine this beautiful

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line of energy from 
the base of the spine

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all the way up 
through the midline

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and all the way up to 
the crown of the head.

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Then when you're ready, 
take a deep breath in,

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and then a long breath out.

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And slow in control, 
deep breath in,

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and a long breath out.

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And then just notice 
how slow and in control

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breathing can 
change the way you feel.

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It's possible.

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Then begin to let 
go of the day thus far,

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put aside your to do list,

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and continue to 
breathe slow and even breaths,

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listening to the sound of 
your breath as you breathe in,

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and then a nice audible 
breath as you breathe out.

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So maybe it's 
Ujjayi breath here,

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that soft restriction 
in the back of the throat

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but really to each his own,

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just listen to your 
breath here, really drop in.

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Beautiful.

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And then when you're 
ready, open your eyes

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if they're closed 
and bring your hands

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right to the belly, right on 
top of your belly button here.

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Right hand first, left 
hand's gonna come on top

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and then loop the shoulders,

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find that lift 
through the heart.

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So we're gonna begin 
today with an extra little

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Pranayama practice.

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So we just kind of dropped 
in with slow, even breath,

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now we're switching to 
a little energizing breath

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called Kabalabati.

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So the inhale is passive, 
the exhale is sharp

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and the naval draws in.

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We take a deep breath in, 
sit up nice and tall.

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Then on the exhale, 
naval draws in.

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Give it a try, big breath in,

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fine expansion, 
exhale, naval draws in.

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So you can feel 
your hands coming in.

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Now the trick is to 
keep the upper body soft

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and still, lower 
body grounded and stable,

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and to just let the movement 
really be this pumping action

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in the belly.

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Alright, so here we go, inhale,

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sit up nice and tall.

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Exhale, empty it all out.

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And inhale to begin.

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(exhaling sharply)

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Take a deep breath in, 
and then release.

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Open palms, release them 
to the tops of the thighs

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or the knees, close your 
eyes and notice how you feel.

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Fabulous.

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This time, left hand in, 
right hand on top,

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loop the 
shoulders one more time.

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So if you're really 
new to this practice,

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just do your breast,

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(laughs) do your breast (snaps)

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do your best, take 
breaks when you need to

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and again, work on 
keeping the upper body soft

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and still and really 
initiating that movement

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from the naval.

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Okay, here we go, 
inhale, sit up nice and tall.

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Exhale to empty it all out.

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And inhale to begin.

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(exhaling sharply)

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10 more seconds.

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And release.
Deep breath in.

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Exhale to empty it out.

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Palms face up, close 
your eyes and observe.

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Awesome. Then see if you 
can remain in this role

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of the observer, soft and easy

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as we transition to all fours.

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If you have towel or blanky, 
go ahead and roll it out,

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set yourself up for greatness

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by creating a little 
padding for the knees.

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So one of the 
reasons I love this 31 day

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Yoga Revolution 
together is that it really is,

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it kind of resembles 
like when we were kids

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and we would 
have spring break or,

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that's why I love the 
idea of yoga camp so much too,

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is we create this little 
space of goodness and love

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to play in and explore.

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So as we pad the knees, 
we're not padding the knees

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because oh, I have bad knees.

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We're padding the knees 
because it's an act of love

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and playfulness.

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So something to consider 
each time you transition.

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Okay, here we go.

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So we're gonna come 
to tabletop position.

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Knees are padded, 
spread the palms super wide,

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really spread the 
fingertips today my friends,

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like starfish.

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We're gonna start really feeling
that hand to earth connect,

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and same with the toes, 
see if you can press

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the tops of the feet and 
the toes into the ground,

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tug the shoulders 
away from the ears,

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and find length.

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Now notice just how it feels.

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So the energy might be 
low today, that's okay,

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we'll honor exactly 
where you're at today.

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Or you might have 
lots of good juju,

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there's a little bug 
over there, a little friend.

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(clicks) No kill policy here,

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just gonna do some yoga with me.

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Notice how you feel,

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and then see if you 
can just support that,

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support that with breath, 
support that by allowing

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the breath to take over 
and maybe the thinking mind

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can take a little break.

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Maybe you find 
support from within,

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but lifting up, 
imagine your back body

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lifting up to the ceiling,

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and here we go, 
Cat-Cow, moving nice and slow,

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inhale, drop the belly.

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Tail bone reaches up, 
crown of the head reaches up,

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heart opens 
forward and then exhale,

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rounding through, chin to chest.

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Inhale, drop the belly,

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feel the skin of 
the front body stretch,

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press into your fingers,

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and exhale, rounding through,

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just feel the skin of 
the back body stretch.

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One more time, inhale,

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long belly here,

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and exhale, naval 
draws all the way up.

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Beautiful, inhale, 
come back to center,

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bump the hips to the 
left and carve a line

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with your nose 
to look all the way

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towards the back 
right corner of your mat.

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Find an extension 
through the crown,

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then everyone bend 
your elbows and press away

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from your yoga mat, 
find more length

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in the upper back body, 
in the neck,

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then slowly come back to center,

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bump the hips to the 
right and carve a line

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with your nose 
all the way round,

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look past your left shoulder,
breathing deep here,

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feel that 
stretch in the side body,

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and then press 
away from your yoga mat.

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So we're working and 
building the arm muscles,

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finding lift in the heart, 
one more big breath in here.

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And then exhale, release.

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Curl the toes under, slowly
walk the hands all the way back,

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we'll come off the 
wrists for just a moment here,

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walk the knees in 
line with the hip points

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just for stability.

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We're breathing into 
the soles of the feet here.

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And then we'll 
take Thriller arms,

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fingertips down, really reaching
through the forearms here,

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plug the shoulders in,

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find that lift up 
from the pelvic floor.

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So we're not just hanging here,

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but we're connecting 
to the energetic body.

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Then flip the script, 
press the palms forwards,

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spread the fingertips, 
kind of claw through your nails

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here and then take that forward 
and all the way back down.

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Keep clawing into the ground,

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tabletop position, we come 
onto the tops of the feet again.

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And this time, on an inhale,

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curl the right toes under and

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send the right heel out long.

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Find a stretch here, maybe 
creating a little sawing motion

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front to back.

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And then draw a line 
with your right toes,

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all the way out past the 
left edge of your mat here,

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kind of bumping 
the hips to the right

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as you send your 
right toes to the left.

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Turn your gaze to 
look at your right toes

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and then again, don't collapse

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but press away 
from your yoga mat.

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So, we're finding 
a little contraction

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in the left 
obliques and a big stretch

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on the right side body.

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One more breath here,

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and then exhale, knee to nose,

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bring it all the way in,

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round up through the spine,

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move from a place of connect,

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squeeze and lift,

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and then release, tabletop.

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Awesome. Curl the 
left toes under,

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find a little 
motion front to back.

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And then when you're ready,

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when you feel like 
you have lots of awareness

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throughout the whole body,

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send the left 
toes over to the right.

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We can track through 
the right obliques here,

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feel that big stretch 
through the left side body,

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press away from your 
yoga mat, don't collapse,

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lift the back of the neck,

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maybe tuck the chin slightly.

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Inhale, and then 
exhale all the way back in,

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knee to nose, move 
with control, with ease,

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squeeze and lift,

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and then release, tabletop.

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Awesome. This time,

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keep the tops of the feet down,

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so don't curl the toes 
and send the hips back.

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Hands come to the 
tops of the thighs,

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so the toes should 
spill off your towel here

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and then we sit up 
nice and tall, Hero Pose.

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Close your eyes, 
just notice how you feel,

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feel the rushing of blood,

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fresh blood into the body.

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Wonderful and then 
we'll send the fingertips

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all the way out, claw the nails

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and take it forward.

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And then take that same image 
of clawing into the ground,

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into tabletop.

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Alright, here we go.

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Inhale, send the right toes out,

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this time lift from 
the right inner thigh.

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Turn the right pinky toe down

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and press away 
from your yoga mat.

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Long through all 
four sides of the torso.

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On your next big breath in, 
send the left fingertips

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forward for spinal balance,

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pull the left shoulder in,

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it's as if you're 
shaking someone's hand

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with this left palm,

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and then tuck 
the chin, lengthen.

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Alright, inhale in, 
exhale, knee to nose,

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moving with the breath, 
building strength,

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clawing into your fingerprints.

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Inhale to expand.

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One more time, 
exhale, knee to nose.

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Then inhale to expand.

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Now this time, listen carefully,

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press on your foundation,

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then exhale, 
turn, left fingertips

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reach all the way to the left,

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turn to look past 
your left shoulder,

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then bend your right 
knee and touch your left toes.

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Press away from your 
yoga mat, don't collapse.

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Then inhale to expand,

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spread the fingers, 
spread the toes,

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and exhale, knee to nose.

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Inhale to expand.

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Exhale, bend the 
right knee, reach behind,

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open up through 
the left shoulder,

00:13:50.720 --> 00:13:52.355
touch your toes.

00:13:52.355 --> 00:13:54.190
Then inhale to expand.

00:13:55.452 --> 00:13:57.020
And exhale, knee to nose.

00:13:57.020 --> 00:13:58.288
One more time, we got this.

00:13:58.288 --> 00:13:59.689
Inhale to expand.

00:14:01.234 --> 00:14:03.803
Exhale, reaching 
to touch your toes.

00:14:03.803 --> 00:14:05.805
Press away from your yoga mat,

00:14:05.805 --> 00:14:08.124
open, inhale to expand.

00:14:08.721 --> 00:14:11.417
And exhale, all fours.

00:14:12.789 --> 00:14:15.625
Curl the toes under, 
send it back.

00:14:18.808 --> 00:14:20.610
Loop the shoulders, inhale in,

00:14:20.610 --> 00:14:24.014
take a moment to 
check in here each time.

00:14:27.250 --> 00:14:28.785
Awesome, then 
send the hands forward,

00:14:28.785 --> 00:14:32.422
claw your nails, take 
that energy all the way down.

00:14:32.422 --> 00:14:33.723
So we don't want to 
collapse into the wrists

00:14:33.723 --> 00:14:36.192
or the shoulders here, 
really pressing away.

00:14:36.192 --> 00:14:37.594
Alright, here 
we go, second side.

00:14:37.594 --> 00:14:39.863
Curl the left toes under, 
send that left heel back.

00:14:39.863 --> 00:14:42.399
When you're ready, 
inhale, lift it up.

00:14:42.399 --> 00:14:44.667
So find that containment 
up through the front body,

00:14:44.667 --> 00:14:47.137
hug the lower ribs in, 
engage the upper abdominals,

00:14:47.137 --> 00:14:48.138
and then when you're ready,

00:14:48.138 --> 00:14:49.973
inhale, reach the 
right fingertips forward,

00:14:49.973 --> 00:14:51.574
plug that right 
shoulder in again,

00:14:51.574 --> 00:14:52.609
you're shaking 
someone's hand here,

00:14:52.609 --> 00:14:54.477
right thumb is up.

00:14:54.477 --> 00:14:57.536
And then here we go, 
inhale to find expansion.

00:14:57.536 --> 00:15:01.106
Exhale, knee to nose, 
with control.

00:15:01.106 --> 00:15:02.874
Contract, naval draws in,

00:15:02.874 --> 00:15:04.710
then inhale to expand.

00:15:05.822 --> 00:15:08.057
And exhale, knee to nose.

00:15:08.057 --> 00:15:10.894
Hug the lower ribs in and up.

00:15:10.894 --> 00:15:13.029
Inhale to expand, 
now listen carefully,

00:15:13.029 --> 00:15:15.798
here we go, this time 
turning past the right shoulder,

00:15:15.798 --> 00:15:17.066
reaching the 
right fingertips back

00:15:17.066 --> 00:15:18.368
and then bending the left knee.

00:15:18.368 --> 00:15:20.069
Try to touch your toes.

00:15:20.069 --> 00:15:21.504
Inhale to expand.

00:15:23.042 --> 00:15:24.777
Exhale, knee to nose.

00:15:26.883 --> 00:15:28.985
Inhale to expand, 
spread the fingers,

00:15:28.985 --> 00:15:30.653
spread the toes.

00:15:30.653 --> 00:15:33.456
Exhale, bend the 
left knee, reach back,

00:15:33.456 --> 00:15:35.925
touch your left toes.

00:15:35.925 --> 00:15:37.360
Inhale to expand.

00:15:38.565 --> 00:15:40.300
Exhale, knee to nose.

00:15:42.365 --> 00:15:45.268
Last one, inhale to expand.

00:15:45.268 --> 00:15:46.970
Slow and steady, don't rush it,

00:15:46.970 --> 00:15:47.970
stretching the quad, 


00:15:47.970 --> 00:15:49.405
opening up through 
the pectorals,

00:15:49.405 --> 00:15:52.375
the chest, lift your heart.

00:15:52.375 --> 00:15:54.364
And inhale, expand.

00:15:54.914 --> 00:15:57.350
And exhale, release back down.

00:15:57.350 --> 00:15:59.352
Awesome, this time 
bring the big toes together,

00:15:59.352 --> 00:16:01.654
knees as wide as 
the blanket or your mat,

00:16:01.654 --> 00:16:02.989
and then send the hips back,

00:16:02.989 --> 00:16:04.491
Extended Child's Pose.

00:16:04.491 --> 00:16:08.281
Reach the arms forward, 
really active arms here.

00:16:08.281 --> 00:16:10.517
And then melt your heart down,

00:16:10.517 --> 00:16:11.774
take a rest.

00:16:25.094 --> 00:16:27.964
Press into the tops of the feet.

00:16:27.964 --> 00:16:31.007
Moving from your center, 
draw the naval up,

00:16:31.007 --> 00:16:33.009
come all the way back.

00:16:33.009 --> 00:16:34.911
This time we're 
going to walk the elbows

00:16:34.911 --> 00:16:36.512
right underneath the shoulders,

00:16:36.512 --> 00:16:39.549
walk the knees 
right underneath the hips,

00:16:39.549 --> 00:16:42.685
and then curl the toes under 
and slide the right heel back

00:16:42.685 --> 00:16:44.020
and then slide 
the left heel back,

00:16:44.020 --> 00:16:45.588
Forearm Plank.

00:16:45.588 --> 00:16:49.158
So take a second to look 
down and really get your hips

00:16:49.158 --> 00:16:51.828
in line with your 
heels and your shoulders.

00:16:51.828 --> 00:16:54.097
One nice long line 
from the crown to the tail,

00:16:54.097 --> 00:16:55.732
and then carve a 
line with your nose

00:16:55.732 --> 00:16:57.834
and look forward 
between your thumbs.

00:16:57.834 --> 00:16:59.602
Press into your fingerprints,

00:16:59.602 --> 00:17:01.404
claw into the ground here.

00:17:01.404 --> 00:17:03.840
We're here for 
five, breathe deep,

00:17:03.840 --> 00:17:06.641
feel that Prana, 
that shake, four,

00:17:07.542 --> 00:17:10.633
three, soft in the face,

00:17:10.633 --> 00:17:12.507
two, and one,

00:17:12.507 --> 00:17:15.708
release hips, 
belly all the way down.

00:17:15.708 --> 00:17:19.011
Slide the hands back 
in line with the ribs,

00:17:19.011 --> 00:17:20.613
tuck the chin into the chest,

00:17:20.613 --> 00:17:22.115
forehead kisses the mat,

00:17:22.115 --> 00:17:24.951
and then inhale, lift up Cobra.

00:17:24.951 --> 00:17:26.618
See if you can 
really find this wave

00:17:26.618 --> 00:17:28.821
in the spine 
today as you exhale.

00:17:28.821 --> 00:17:29.959
Release.

00:17:30.723 --> 00:17:33.726
Then tuck the chin, inhale.

00:17:33.726 --> 00:17:36.891
Slowly rise up and exhale,

00:17:36.891 --> 00:17:39.373
release, really 
pressing into your feet.

00:17:39.373 --> 00:17:41.404
One more time, inhale, rise up,

00:17:41.404 --> 00:17:43.907
maybe do a 
little taller this time.

00:17:43.907 --> 00:17:45.308
And then release.

00:17:47.353 --> 00:17:48.401
Beautiful.

00:17:48.401 --> 00:17:53.259
Curl the toes under, 
press back up to all fours.

00:17:53.259 --> 00:17:55.230
Wonderful.

00:17:55.230 --> 00:17:58.504
So find your strong 
tabletop once again,

00:17:59.712 --> 00:18:01.043
and this time 
we're gonna press away

00:18:01.043 --> 00:18:03.683
from the yoga mat, press 
into the top of that left foot

00:18:03.683 --> 00:18:06.552
and slowly lift the 
right knee out to the side,

00:18:06.552 --> 00:18:07.987
so like a fire hydrant.

00:18:07.987 --> 00:18:09.388
Great for the booty here.

00:18:09.388 --> 00:18:12.058
But what I'm wanting to 
do is create this long line

00:18:12.058 --> 00:18:14.627
from the crown of the head 
to the tip of the tail bone,

00:18:14.627 --> 00:18:17.363
maintain that Shakti or 
that Prana, that energy,

00:18:17.363 --> 00:18:18.651
all the way up 
and down the spine,

00:18:18.651 --> 00:18:20.099
so not collapsing here,

00:18:20.099 --> 00:18:22.335
to get my workout in, 
quite the contrary.

00:18:22.335 --> 00:18:25.138
I'm maintaining that 
awareness through the spine,

00:18:25.138 --> 00:18:29.041
and then eventually 
I'll draw small circles

00:18:29.041 --> 00:18:32.879
with that hip so 
with the knee one way

00:18:32.879 --> 00:18:34.213
and then the other.

00:18:34.213 --> 00:18:37.517
But the goal is to actually see
if I can keep this awareness

00:18:37.517 --> 00:18:41.120
in the spine, 
in my energetic body,

00:18:41.120 --> 00:18:44.891
lifting up as I press 
away from our yoga mat.

00:18:47.867 --> 00:18:52.038
And then reverse the 
circle if you haven't already.

00:18:53.049 --> 00:18:54.183
And see if you 
can really isolate,

00:18:54.183 --> 00:18:56.753
just moving that hip socket,

00:18:56.753 --> 00:18:59.822
it's not shifting the shoulder,

00:18:59.822 --> 00:19:03.059
trying to distribute 
the weight evenly.

00:19:04.163 --> 00:19:05.898
Wonderful, and then release.

00:19:05.898 --> 00:19:06.899
If you need to 
take a little break,

00:19:06.899 --> 00:19:08.468
you need to come 
up onto the fists,

00:19:08.468 --> 00:19:10.970
or do rotations with the wrists,

00:19:10.970 --> 00:19:13.506
otherwise we're heading 
right into the second set.

00:19:13.506 --> 00:19:15.508
Tops of the shoulders 
draw away from the ears,

00:19:15.508 --> 00:19:18.277
so elbows, bony part of 
your elbows is going back,

00:19:18.277 --> 00:19:21.347
and the elbow 
creases are going forward.

00:19:21.347 --> 00:19:23.416
Root down through 
that index finger and thumb,

00:19:23.416 --> 00:19:25.151
hug everything up 
through the midline,

00:19:25.151 --> 00:19:26.853
press into the 
top of the right foot

00:19:26.853 --> 00:19:28.921
and then slowly 
we'll lift the left knee

00:19:28.921 --> 00:19:32.244
all the way out to the 
side like a fire hydrant.

00:19:32.244 --> 00:19:33.899
Great for the glute.

00:19:34.587 --> 00:19:36.289
Hug to the midline.

00:19:36.289 --> 00:19:39.325
Connect to the energetic 
body here for stability.

00:19:39.325 --> 00:19:42.028
Breathe deep, 
feel that heat, that Prana,

00:19:42.028 --> 00:19:45.415
woo, to be alive today.

00:19:45.415 --> 00:19:48.819
Lifting up back body 
all the way to the ceiling

00:19:48.819 --> 00:19:49.853
and then when you're ready,

00:19:49.853 --> 00:19:52.345
drawing big circles here.

00:19:53.786 --> 00:19:58.758
And see if you can keep 
the upper body nice and stable,

00:19:58.758 --> 00:20:01.313
and the neck nice and long.

00:20:06.219 --> 00:20:09.489
Full body strengthener here, 
draw the naval in and up,

00:20:09.489 --> 00:20:11.858
press into all of your knuckles,

00:20:11.858 --> 00:20:15.328
reverse your circle 
if you haven't already.

00:20:15.328 --> 00:20:19.165
Keep pressing into the 
top of your right foot.

00:20:21.394 --> 00:20:24.983
Beautiful. Do one more, 
you got this, you got this.

00:20:24.983 --> 00:20:26.218
And then release.

00:20:26.218 --> 00:20:27.176
Awesome.

00:20:27.176 --> 00:20:29.121
This time, bring 
the knees together,

00:20:29.121 --> 00:20:31.256
feet together, 
send the hips back,

00:20:31.256 --> 00:20:35.527
fingertips back, 
palms face up, Child's Pose.

00:20:35.527 --> 00:20:37.863
So if you want to get an 
extra stretch in the wrist,

00:20:37.863 --> 00:20:40.065
you'll just send your 
fingertips up towards the sky,

00:20:40.065 --> 00:20:43.468
kind of like Thriller 
arms but face down.

00:20:48.908 --> 00:20:51.262
And breathe deep here.

00:21:05.998 --> 00:21:09.936
And slowly 
reaching the fingertips up,

00:21:09.936 --> 00:21:11.938
carving a line with the nose,

00:21:11.938 --> 00:21:13.906
pressing back up to all fours,

00:21:13.906 --> 00:21:16.242
and we'll make our way 
to Downward Facing Dog.

00:21:16.242 --> 00:21:17.810
So take your time getting there,

00:21:17.810 --> 00:21:18.945
your blanket can stay there,

00:21:18.945 --> 00:21:21.884
curl the toes under, peeling up,

00:21:24.413 --> 00:21:27.377
continuing to deepen the breath.

00:21:34.694 --> 00:21:38.364
So soft bend in the knees here
as you hug the lower ribs in,

00:21:38.364 --> 00:21:39.832
draw your naval in and up,

00:21:39.832 --> 00:21:41.400
tug the shoulders 
away from the ears,

00:21:41.400 --> 00:21:45.571
we'll take one more 
breath cycle here, you got this.

00:21:48.761 --> 00:21:50.630
Fabulous, then 
walk the feet together.

00:21:50.630 --> 00:21:52.665
Inhale, lift the 
right leg up high

00:21:52.665 --> 00:21:55.625
and exhale, knee to nose,

00:21:55.625 --> 00:21:58.184
and step it all 
way up, nice, low lunge.

00:21:58.184 --> 00:22:01.537
Back knee comes to 
the blanket or the towel,

00:22:01.537 --> 00:22:04.203
and we inhale, 
loop the shoulders,

00:22:04.203 --> 00:22:05.638
let the heart radiate forward.

00:22:05.638 --> 00:22:07.703
So, we've been 
coming to this shape slowly,

00:22:07.703 --> 00:22:09.165
opening up this 
pose in the body.

00:22:09.165 --> 00:22:11.567
If it feels good you 
can walk the left knee back,

00:22:11.567 --> 00:22:14.670
just a little bit, 
but only if it feels right.

00:22:14.670 --> 00:22:17.773
Then back toes are 
gonna stay curled under here,

00:22:17.773 --> 00:22:19.575
and we're gonna 
slowly lift the fingertips,

00:22:19.575 --> 00:22:21.130
let them hover.

00:22:21.130 --> 00:22:23.512
Now take this into account,

00:22:23.512 --> 00:22:26.716
draw the naval 
in and up, in and up

00:22:26.716 --> 00:22:28.317
and then let that 
be what lifts you up,

00:22:28.317 --> 00:22:30.119
naval drawing 
in and up, in and up,

00:22:30.119 --> 00:22:31.554
in and up.

00:22:31.554 --> 00:22:33.622
Then maybe we take the 
fingertips all the way up

00:22:33.622 --> 00:22:38.194
and overhead, or hands 
can come to the waistline.

00:22:38.194 --> 00:22:40.062
Squeezing your thighs to 
the midline, you got this,

00:22:40.062 --> 00:22:41.403
big breath in,

00:22:42.358 --> 00:22:45.027
and then exhale, slowly release.

00:22:46.152 --> 00:22:50.122
Walk the hands to the 
left side of the yoga mat,

00:22:50.122 --> 00:22:52.124
and then we're gonna 
work to drop the elbows down

00:22:52.124 --> 00:22:53.592
so if the 
elbows don't come down,

00:22:53.592 --> 00:22:56.295
you'll just work in plank, 
palms on the earth.

00:22:56.295 --> 00:22:58.497
Otherwise, I'm gonna work 
to slowly bring my forearms

00:22:58.497 --> 00:23:02.735
down, and I'm going to 
draw my naval in and up,

00:23:02.735 --> 00:23:04.403
and I'm gonna step 
back to either Forearm Plank

00:23:04.403 --> 00:23:05.378
or Plank.

00:23:05.378 --> 00:23:06.639
So if your hands 
are on the ground,

00:23:06.639 --> 00:23:09.942
you'll lift the back 
knee and step back to Plank.

00:23:09.942 --> 00:23:13.512
Or, we'll go 
forearms to the ground,

00:23:13.512 --> 00:23:15.748
draw the naval in and up,

00:23:15.748 --> 00:23:18.684
and slowly step back, 
Forearm Plank.

00:23:18.684 --> 00:23:21.253
Full body strengthener, 
whichever variation you choose.

00:23:21.253 --> 00:23:24.156
Inhale in, then exhale slowly,

00:23:24.156 --> 00:23:28.327
lower the knees, 
Child's Pose, nice work.

00:23:28.327 --> 00:23:32.498
Big breath in, big breath 
to really empty it all out.

00:23:34.640 --> 00:23:35.474
Gorgeous.

00:23:35.474 --> 00:23:38.411
Inhale, come 
back up to all fours,

00:23:38.411 --> 00:23:41.781
and exhale, make your 
way to Downward Facing Dog.

00:23:41.781 --> 00:23:45.951
Hips up high, nice 
awareness in that index finger

00:23:45.951 --> 00:23:48.154
and thumbs so really root 
down through the index finger

00:23:48.154 --> 00:23:49.260
and thumb.

00:23:51.030 --> 00:23:52.858
Then when you're ready, 
walk the feet together,

00:23:52.858 --> 00:23:54.967
inhale, lift the 
left leg up high.

00:23:54.967 --> 00:23:56.735
Exhale, knee to nose.

00:23:58.260 --> 00:23:59.395
Cultivating strength.

00:23:59.395 --> 00:24:02.465
Step it up, lower the 
back knee down to your blanket,

00:24:02.465 --> 00:24:04.133
and we'll loop the shoulders,

00:24:04.133 --> 00:24:05.968
let's keep those back 
toes curled under today,

00:24:05.968 --> 00:24:07.803
as we squeeze in your 
thighs to the midline.

00:24:07.803 --> 00:24:09.438
So you might just 
stay here nice and low,

00:24:09.438 --> 00:24:12.375
depending on your energy level.

00:24:12.375 --> 00:24:17.092
Or fingertips will 
begin to hover and lift.

00:24:17.092 --> 00:24:19.558
Now again, don't 
let the arms swinging up

00:24:19.558 --> 00:24:20.329
be what lifts you.

00:24:20.329 --> 00:24:23.028
In fact, really go slow 
so you can try to move

00:24:23.028 --> 00:24:24.229
from your center here.

00:24:24.229 --> 00:24:25.735
Naval draws in and up,

00:24:25.735 --> 00:24:28.557
naval draws in and up, 
we call this Uddiyana Bandha

00:24:28.557 --> 00:24:30.993
where the naval draws 
inward and then upward.

00:24:30.993 --> 00:24:33.035
These muscles draw 
in and up, in and up,

00:24:33.035 --> 00:24:34.770
in and up.

00:24:34.770 --> 00:24:36.048
And so with the 
back toes curled under,

00:24:36.048 --> 00:24:37.636
I'm getting really 
great stretch here,

00:24:37.636 --> 00:24:39.078
pull the left hip crease back,

00:24:39.078 --> 00:24:42.014
hands come to the waistline.

00:24:42.014 --> 00:24:46.151
Or, reach the arms all 
the way up and overhead.

00:24:47.460 --> 00:24:51.074
Big inhale to embrace, 
embody the pose.

00:24:52.498 --> 00:24:55.901
And exhale to 
soften and release.

00:24:55.901 --> 00:24:58.037
Left hand comes 
inward to join the right,

00:24:58.037 --> 00:24:58.822
and so we're gonna

00:24:58.822 --> 00:25:00.940
walk out to little 
Lizard variation here.

00:25:00.940 --> 00:25:03.242
Plant the palms, 
step it back to Plank

00:25:03.242 --> 00:25:06.479
or slowly, take 
your time here, no rush,

00:25:06.479 --> 00:25:08.481
coming down onto forearms,

00:25:08.481 --> 00:25:09.982
drawing the naval in and up,

00:25:09.982 --> 00:25:11.550
really connecting to your center

00:25:11.550 --> 00:25:14.787
and stepping it back from here.

00:25:14.787 --> 00:25:17.022
So take your time, explore.

00:25:19.315 --> 00:25:21.750
Wherever you are, 
in Plank or Forearm Plank,

00:25:21.750 --> 00:25:23.552
take a deep breath in,

00:25:23.552 --> 00:25:27.690
and then exhale, slowly 
lower the knees, Child's Pose.

00:25:28.981 --> 00:25:30.699
Take a rest.

00:25:30.699 --> 00:25:35.469
Deep breath in, 
exhale to empty it all out.

00:25:39.492 --> 00:25:40.493
Awesome.

00:25:40.493 --> 00:25:44.697
This time, tuck the chin, 
slowly roll it up.

00:25:44.697 --> 00:25:47.266
Take your time, take your time.

00:25:50.749 --> 00:25:53.385
Head over heart, 
heart over pelvis,

00:25:53.385 --> 00:25:54.854
stacking the line of the spine

00:25:54.854 --> 00:25:59.337
so that the energy 
can flow with ease.

00:26:01.113 --> 00:26:02.248
Alright.

00:26:02.248 --> 00:26:03.849
Now we're gonna take 
the blanket or the towel

00:26:03.849 --> 00:26:05.317
and move it to the side.

00:26:05.317 --> 00:26:06.652
You're welcome to 
keep it if you like,

00:26:06.652 --> 00:26:09.722
but I'm gonna 
move it to the side.

00:26:09.722 --> 00:26:12.791
We're gonna come to our bum,

00:26:12.791 --> 00:26:15.628
bring the hands 
behind the thighs,

00:26:15.628 --> 00:26:16.996
and don't blow through this,

00:26:16.996 --> 00:26:18.464
you'll really use 
this articulation.

00:26:18.464 --> 00:26:19.665
I've been trying 
to add more moments

00:26:19.665 --> 00:26:22.067
where I can really 
articulate my spine

00:26:22.067 --> 00:26:24.036
with the use of the ground.

00:26:24.036 --> 00:26:25.871
So loop the shoulders, inhale,

00:26:25.871 --> 00:26:27.473
lift your heart and then exhale.

00:26:27.473 --> 00:26:30.576
Starting at the tail, 
slowly lower down,

00:26:30.576 --> 00:26:32.311
nice and slow.

00:26:32.311 --> 00:26:33.846
So this is a good core workout,

00:26:33.846 --> 00:26:35.915
but it's really about 
finding that articulation

00:26:35.915 --> 00:26:37.550
through the spine, so good,

00:26:37.550 --> 00:26:39.080
so, so, so good.

00:26:41.353 --> 00:26:43.923
And then come to a 
nice full body stretch.

00:26:43.923 --> 00:26:46.759
Extend the legs out long, 
reach the fingertips

00:26:46.759 --> 00:26:49.261
all the way up and behind you.

00:26:50.239 --> 00:26:53.008
And then exhale, 
hands come down.

00:26:54.199 --> 00:26:56.612
Beautiful. Keep the 
left leg out long,

00:26:56.612 --> 00:26:58.147
use your hands on the earth,

00:26:58.147 --> 00:26:59.815
try to move from the middle here

00:26:59.815 --> 00:27:01.684
as you slowly 
bring the right knee

00:27:01.684 --> 00:27:03.285
all the way up and in.

00:27:03.285 --> 00:27:04.997
Great, and lace the fingertips,

00:27:04.997 --> 00:27:07.890
squeeze that right knee all 
the way up towards the heart,

00:27:07.890 --> 00:27:10.926
and then up towards 
your right shoulder.

00:27:10.926 --> 00:27:13.462
Stay firm through the 
top of that left thigh bone,

00:27:13.462 --> 00:27:16.432
inhale in, and then exhale.

00:27:16.432 --> 00:27:18.801
We're gonna switch, 
but nice and slow.

00:27:18.801 --> 00:27:21.970
Left leg comes in, 
right leg goes out.

00:27:22.891 --> 00:27:25.094
Squeeze the left 
knee in towards your heart

00:27:25.094 --> 00:27:28.831
and then open 
towards the left shoulder.

00:27:28.831 --> 00:27:30.432
And then switch, 
whenever you're ready.

00:27:30.432 --> 00:27:32.468
Now as you switch, see if 
you can keep your lower back

00:27:32.468 --> 00:27:34.937
flush with the mat, 
and the tail bone lifted up

00:27:34.937 --> 00:27:36.272
towards the sky.

00:27:37.222 --> 00:27:40.626
Soft and easy, 
back and forth, switching.

00:27:42.087 --> 00:27:44.757
Neck is nice and long.

00:27:44.757 --> 00:27:46.225
Hug the lower ribs in.

00:27:46.225 --> 00:27:51.130
Again, try to keep your 
lower back flush with the mat.

00:27:51.130 --> 00:27:51.964
Wonderful.

00:27:51.964 --> 00:27:53.966
Now you can keep going here,

00:27:53.966 --> 00:27:56.568
or bring the 
hands behind the head,

00:27:56.568 --> 00:27:58.704
and continue the 
action of the legs,

00:27:58.704 --> 00:28:01.774
and little yogi bicycle 
as the right knee comes up,

00:28:01.774 --> 00:28:05.577
we reach the left elbow out 
past the right edge of the mat,

00:28:05.577 --> 00:28:08.080
so try to bring 
your left shoulder

00:28:08.080 --> 00:28:11.950
to the center of your 
body and then come back.

00:28:11.950 --> 00:28:13.285
And then switch.

00:28:14.493 --> 00:28:17.896
So we started at this 
because this is about moving

00:28:17.896 --> 00:28:20.065
the energetic body 
with the physical body,

00:28:20.065 --> 00:28:21.500
with the muscles.

00:28:21.500 --> 00:28:25.037
Okay, so try to connect 
that to yogi bicycles here,

00:28:25.037 --> 00:28:26.205
whatever that means to you.

00:28:26.205 --> 00:28:30.943
Back and forth, keeping 
soft and relaxed in the face,

00:28:30.943 --> 00:28:33.445
lower back flush with the mat.

00:28:44.236 --> 00:28:46.405
Awesome, then even it out.

00:28:48.564 --> 00:28:49.798
Then we'll send both legs up,

00:28:49.798 --> 00:28:51.133
both fingertips up.

00:28:51.133 --> 00:28:54.103
Reach, and just like we did 
in our breath in the beginning,

00:28:54.103 --> 00:28:57.740
baby pulses, 
sharp exhale, passive inhale.

00:28:57.740 --> 00:29:00.743
(exhaling sharply)

00:29:00.743 --> 00:29:03.646
Lift the tail bone, 
lift the heels.

00:29:05.170 --> 00:29:07.106
Neck nice and long, 
send your gaze up.

00:29:07.106 --> 00:29:10.376
(exhaling sharply)

00:29:10.376 --> 00:29:11.377
So we're not here.

00:29:11.377 --> 00:29:14.279
(exhaling sharply)

00:29:16.939 --> 00:29:18.173
Keep it going.

00:29:18.173 --> 00:29:20.009
(exhaling sharply)

00:29:20.009 --> 00:29:21.010
10 more seconds.

00:29:21.010 --> 00:29:23.946
(exhaling sharply)

00:29:28.560 --> 00:29:29.995
Awesome, and release.

00:29:29.995 --> 00:29:31.997
Bring the knees wide, 
hands come to the belly,

00:29:31.997 --> 00:29:34.199
soles of the feet together.

00:29:34.199 --> 00:29:36.602
Snuggle your shoulder blades 
underneath your heart space,

00:29:36.602 --> 00:29:39.938
and begin to cool 
it off, smooth it out.

00:29:45.838 --> 00:29:49.441
Inhale in, and 
on your next exhale,

00:29:49.441 --> 00:29:51.941
relax the weight of your 
body completely and

00:29:51.941 --> 00:29:53.502
fully into the mat.

00:30:04.326 --> 00:30:05.761
And press the feet together,

00:30:05.761 --> 00:30:08.831
slowly draw the 
knees back into center.

00:30:08.831 --> 00:30:12.901
Press up off the toes and 
give yourself a big hug here.

00:30:12.901 --> 00:30:14.570
You can stay here,

00:30:14.570 --> 00:30:17.940
or we're gonna slowly peel 
the nose up towards the knee,

00:30:17.940 --> 00:30:19.241
it doesn't even 
have to come close,

00:30:19.241 --> 00:30:21.594
it's just the intention of 
coming into a little

00:30:21.594 --> 00:30:23.312
contraction here, a little ball,

00:30:23.312 --> 00:30:25.080
so it doesn't have to 
look like mine at all.

00:30:25.080 --> 00:30:28.884
Squeeze, naval draws down, 
tail bone draws up.

00:30:28.884 --> 00:30:31.620
Keep the shoulders relaxed, 
take one more big breath here,

00:30:31.620 --> 00:30:34.390
squeeze, squeeze, 
squeeze everything.

00:30:34.390 --> 00:30:36.325
And then exhale, 
let everything go.

00:30:36.325 --> 00:30:38.494
Bring your body out.

00:30:38.494 --> 00:30:40.929
Legs out long, arms out wide.

00:30:41.947 --> 00:30:43.248
You can take your blanky,

00:30:43.248 --> 00:30:45.350
bring it behind 
the backs of the legs,

00:30:45.350 --> 00:30:46.518
behind the backs of the knees,

00:30:46.518 --> 00:30:48.720
or you can pillow the head.

00:30:48.720 --> 00:30:51.123
I'm gonna come here for sure.

00:30:54.059 --> 00:30:56.395
And then take a deep breath in,

00:30:56.395 --> 00:30:59.498
and use your exhale to 
relax the weight of your body

00:30:59.498 --> 00:31:02.334
completely and 
fully into the mat.

00:31:06.241 --> 00:31:08.243
And notice how you feel.

00:31:11.463 --> 00:31:14.433
And so as we move 
onward in our journey,

00:31:14.433 --> 00:31:17.603
consider now the energetic body

00:31:17.603 --> 00:31:19.438
and the Prana at play.

00:31:20.265 --> 00:31:23.435
So as we begin to 
spike up our practice

00:31:23.435 --> 00:31:27.644
with more twists 
and strengthening poses

00:31:27.644 --> 00:31:29.752
I want to really 
feel the effects

00:31:29.752 --> 00:31:33.625
of the energetic body 
supporting the postures,

00:31:33.625 --> 00:31:36.561
but also these 
wonderful sensations

00:31:36.561 --> 00:31:40.556
that you can only feel 
if you're really listening.

00:31:40.556 --> 00:31:43.769
A feeling of

00:31:44.867 --> 00:31:47.867
the inner body moving.

00:31:49.678 --> 00:31:52.548
I just lost half 
my subscribers there.

00:31:52.548 --> 00:31:54.049
The feel of the 
inner body moving.

00:31:54.049 --> 00:31:55.284
But do you know, just stay open,

00:31:55.284 --> 00:31:56.385
you never know.

00:31:56.385 --> 00:31:57.786
At the very least you're 
gonna get a good workout

00:31:57.786 --> 00:31:59.534
so it's all good.

00:32:01.290 --> 00:32:02.491
Alright.

00:32:02.491 --> 00:32:04.259
Gently rock the 
head side to side,

00:32:04.259 --> 00:32:08.096
ear to ear, nice massage 
on the back of the head.

00:32:08.096 --> 00:32:10.599
And then just notice if 
you went into really fast

00:32:10.599 --> 00:32:12.901
rush mode, can you slow it down?

00:32:12.901 --> 00:32:14.703
And again, can 
we train ourselves

00:32:14.703 --> 00:32:17.496
to really pay attention, 
or pay more attention

00:32:17.496 --> 00:32:19.170
to the energetic body?

00:32:20.983 --> 00:32:22.051
And find what feels good

00:32:22.051 --> 00:32:25.821
is all about creating 
a space for the energy,

00:32:25.821 --> 00:32:28.083
the Prana to flow,

00:32:29.628 --> 00:32:30.932
naturally.

00:32:32.928 --> 00:32:36.632
So that you can do good 
and feel good off your mat.

00:32:36.632 --> 00:32:38.133
Alright, we'll 
draw the palms together,

00:32:38.133 --> 00:32:39.668
thank you so much 
for sharing your time

00:32:39.668 --> 00:32:44.039
and your energy and 
your Prana with me today.

00:32:44.039 --> 00:32:45.474
I'll see you tomorrow.

00:32:45.474 --> 00:32:48.810
Leave questions, comments, 
anything you want to share

00:32:48.810 --> 00:32:51.480
about your experience 
today down below,

00:32:51.480 --> 00:32:53.482
and I'll see you 
tomorrow, Namaste.

00:32:53.482 --> 00:32:57.319
(light music)