WEBVTT

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- Hello everyone,
welcome to Yoga With Adriene.

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I'm Adriene and 
this is Benji, aw,

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and today 
we have an awesome

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root to rise practice.

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So hop into something
comfy and let's get started.

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(upbeat music)

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Alrighty, my friends
let's begin today's practice

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in a comfortable seat.

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Come on down to the ground.

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Bring your energetic being 
or body to the earth.

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Seems kind of corny, 
but I feel like

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even just the opportunity
to kind of get on the ground

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and connect to the earth is

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meaningful these days
when we spend so much time

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with our technology.

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So, even just coming
down to the earth,

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feeling your
feet on the ground,

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hopefully you 
have your shoes off,

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can be beneficial.

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Of course, take your
time getting settled in,

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but let's slowly, mindfully 
work our way towards

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sitting up nice and tall

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and bringing 
your awareness to

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that which is
touching the earth here,

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the outer edges of the
feet perhaps, the thighs.

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The heavy muscles of the
glutes, the hips of course,

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this sitting bones, sits bones.

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And go ahead and close your
eyes if you haven't already

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or if you don't feel
comfortable closing your eyes

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right away, just maybe
you soften your gaze

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down past your nose

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so that you're kind of
inviting your awareness

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to move inward

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and thank you for 
allowing me to guide you.

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You can use the
sound of my voice

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and just allow
that to guide you,

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especially here
during this first beat.

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Taking a moment to look inward

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and I really think of
this part of the practice,

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most of the time as one
of the most valuable,

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and that is a moment in
which I'm allowing myself

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opportunity and time to
just tune in, to check in.

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You might feel anxious
here, a little fidgety,

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or maybe you feel
tired and heavy.

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Maybe you're eager,

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wondering if you should have
picked a faster paced video,

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you will get a little bit of
sweat on today, don't worry.

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So, see if you
can allow yourself

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to just be in this practice of

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tuning into the present moment,

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whatever that is for you today.

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Of course, I come 
with tools, with offerings,

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so we're gonna use the
breath to help us observe

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whatever's going on here today.

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So as you're ready,

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take a deep breath
in through your nose.

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And a long breath out
through your nose or mouth.

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And I'll keep cuing the breath,

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but you can allow the
breathing to kind of invite,

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soft easy movement, 
whether it's in the fingers

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or the neck, shoulders,
the lips, the jaw.

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Okay, here we go, big
inhale in through the nose.

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And exhale out
through the nose or mouth.

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Big inhale in through the nose.

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And see if you can
really slow it down.

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Make the exhale nice and
long here, breathing out.

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Slowing it down, big inhale in.

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Long breath out,
relax your shoulders perhaps.

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And one more cycle
like this, inhale.

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And long exhale, empty it out.

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On your next inhale, draw the
hands together at the heart.

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Inhale.

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Exhale, bow the
head to the hands,

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feel that stretch in
the back of the neck.

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Good, inhale in here again,
feel the low body get heavy.

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And as you exhale, 
lift the head,

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lift the chin, open the eyes,

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and we're just gonna
let the fingertips

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come gently to our
sides and feel the low body

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really rooted here and
we'll see if you can grow

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a little taller, a little
longer up through the spine.

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Tuck the chin slightly

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to create length in
the back of the neck.

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And then just walk the
fingertips behind you,

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nothing super big here,
you're just opening up

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through the pecs,
through the armpit chest.

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You might walk your
pinkies together to touch.

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You might not even get close
either or either one is great.

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Just focusing on the sensation 
here with your breath.

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Sweet, then we'll release this.

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We're gonna take the
fingertips forward now,

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right arm over the left
and we're gonna hook them

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at the elbows and maybe
come into Eagle Arms here.

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If that's not available to you,
you can hug yourself

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or you can just do like a little

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Kung Fu move here, I'm not
sure that's what it's called.

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Okay, so we're
here, here, here.

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And then we'll inhale to
lift up through the shoulders,

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the chest, the elbows,
low body stays rooted.

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Good, big breath, and
then exhale to release.

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Beautiful, send the
fingertips forward.

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This time left arm on top.

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We'll do the same thing.

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Find whatever
works for you here

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and so the name of this
practice is "Root to Rise"

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so, even here find that
which is rooting to the ground

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and then we'll lift
up with a big inhale.

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Elbows lift, heart lifts.

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crown lengthens
towards the heavens.

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And then slowly
release, awesome.

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From here, we're gonna spread 
the fingertips super wide.

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Take a look at 
your palms, spread, spread,

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stretch the fingers
as wide as possible.

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And this is the type of
action we wanna maintain

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when we're doing work with
the hands on the earth today.

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So, really keep it wide.
They're gonna wanna come in.

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We're gonna keep it nice 
and mindful in the hands.

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Okay, let's take it forward.

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Onto all fours,
Tabletop Position.

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Let's jump right into
some spinal flexion here.

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Again, hands rooted here,

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so that which just
touching the earth,

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we're really building
from there at all times.

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So really spreading the hands,

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pressing into the
tops of the feet,

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pressing into all of your toes.

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Or if you're working

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in modifications 
or variations today,

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just find that energetic feeling
of rooting down to rise up.

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(floor creaks loudly)

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Ooh, creaky old
floor, what's up?

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Long time, no hear, no feel.

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Drop the belly,
open the chest, breathe in.

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look forward.

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Good, exhale round through.

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Claw through the fingertips,
root to rise here, even here.

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Inhale, drop the belly, 
open the chest.

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Look forward.

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Exhale, rounding through.

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This is great especially if 
you've been practicing

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for a long time, you can 
start to just reenergize this

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idea of rooting to rise,
building from the ground up

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and if you're new
to the practice,

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inhale, everyone drop the
belly, open the chest forward.

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This is a great kind
of foundational moment.

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In my opinion.

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Okay, rounding through 
one last time.

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Good, then inhale, come back
to that nice neutral spine.

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We're just gonna bump
the hips a little bit

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to the left and the right.

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Keeping the palms
glued to the ground.

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Awesome, then walk the
hands forward just a bit,

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curl the toes under.
Upper arm bones rotate out.

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So see if you can
take your elbow creases

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towards the front
edge of your mat.

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Great, stay strong 
in the hands,

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as you lift the hips up high, 
Downward Facing Dog.

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Take a deep breath in,

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the deepest breath
you've taken all day.

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And as you exhale, 
start to play a little bit here.

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Keeping the foundation of
the hands and the arms.

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Again, those shoulders
externally rotated here.

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Lots of space between
the ears and shoulders.

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Now, I'll quiet down a bit

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and allow you to really amp
up the sound of your breath,

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listening to the sound of
your breath from here on out

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to end of this practice.

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Rooting in the
sound of the breath.

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Great, then meet me
at the top of the mat.

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You get to decide 
how you get there.

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It can be baby steps, 
it can be ragdoll,

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just step, step, 
or maybe even a little hop.

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We'll meet at the top of 
the mat, Standing Forward Fold.

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Feet hip width apart here.

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Generous bend in the knees.

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Aye, que lindo, Benji, so sweet.

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Yeah.

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Great, go ahead and
release the head, the neck,

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by shaking a little yes and no.

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Awesome, then from here,

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we're gonna slowly
begin to roll it up,

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stacking nice and
slow through the spine,

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feeling that connection through 
all four corners of the feet,

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strong as you rise
up into Mountain.

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Right away, find that
lift through the front body.

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Send your energy all
the way up to the sky

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and then ground it by kind of
feeling that loop of energy

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that comes all the way
up through the front body

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and then down
through the back body.

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And if you're like just hearing 
this cue for the first time,

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(laughs) don't worry, 
but trust me,

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it's a really great tool
for a physical practice.

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Kind of balancing the
energy of the body.

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This is also how we find
you know, our footing,

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not just our balance
in balancing poses,

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but balancing
our energetic body

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so that we feel 
well off the mat.

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So, Mountain Pose,
I love this shape

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because this is where 
I check in with my energy.

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Finding that lift,
finding that length

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and down through the back.

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And if you're like,

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"Girl, I don't even know 
what you're talking about,"

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don't worry about it.
Let's flow, here we go.

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Inhale, reach towards the sky

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I'm just saying it'll come.

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Exhale, fold it down 
all the way.

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I'll give Benji
a little scratch

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on behalf of myself
and whoever else.

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Good, and then
together let's inhale,

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lift up halfway, just
find a nice flat back here.

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Just play and then
exhale Forward Fold.

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Good, from here, plant the palms

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we're gonna step 
both feet back,

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we're gonna come into a
Half Plank or a Plank.

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So feel free to
lower your knees,

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especially if you're
practicing really early,

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take your time, 
okay, or really late. (laughs)

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Listen to your energy, listen
to your body, it's all good.

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Inhale to look forward, 
shift forward.

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Exhale, nice and slow, lower
all the way down to the belly.

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And then here we go,
hugging the elbows in,

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lift up, Cobra.

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And then exhale to release.

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Inhale, press up to
all fours or Plank.

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And then exhale to
Downward Facing Dog.

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So we're just starting
to warm up a bit here.

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If you feel stiff or you feel
tired, don't worry my darling,

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you are not alone, that's
why we're here to work it out.

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Alright, anchor through 
the left heel,

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press into your fingerprints, 
press into your knuckles

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and inhale lift the right leg
of high, Three-Legged Dog.

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Dial the right toes down.

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Try to keep your right
shoulder even with your left.

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So don't let the
left shoulder dip.

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Good, and then inhale,
lift the right heel just a bit.

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And exhale,
bend the right knee,

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squeeze it all the
way up, squeezing,

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trying to reach your right
heel to your right glute.

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Good, then step
it all the way up, phew,

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lower the left
knee to the earth,

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Press into the top of
the left foot and inhale,

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sweep the fingertips, 
the arms forward, up and back.

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Big stretch here.

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Inhale in.

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Exhale, rain it down.

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Good, plant the palms,
lift the back knee,

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step the right toes back.

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Plank Pose or Half Plank.

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Again, inhale.

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Exhale, lower to
the belly with control.

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Here we go, Cobra lifting
the heart as you breathe in.

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And exhaling forehead to
the earth as you breath out.

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Good, inhale up to all
fours or Plank position.

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And exhale to your
Downward Facing Dog.

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Inhale in deeply.

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And exhale to empty it out.

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Nice and rooted 
through the hands.

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Right heel roots down.

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Inhale, left leg rises up.

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Connect to 
that abdominal wall.

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Low belly draws in and up, 
hug the low ribs in.

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No judgment here, breathe
deep, this is on exploration.

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Draw the left shoulder
in line with the right.

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Woo, we're shaking,
we're breathing.

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Inhale, lift the left
heel a little higher.

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Exhale, shift it forward, 
build strength here.

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So we're reaching the right
heel up towards that, excuse me,

00:13:47.940 --> 00:13:50.123
the left heel up
towards that left glute.

00:13:51.070 --> 00:13:53.520
Excellent, and then
step it all the way up.

00:13:53.520 --> 00:13:55.222
Sorry even I blacked
out there for a second.

00:13:55.222 --> 00:13:56.890
(laughs) This is hard.

00:13:56.890 --> 00:13:59.300
Okay, lower the right knee,
but we can do hard things.

00:13:59.300 --> 00:14:01.530
Press the right
foot into the ground.

00:14:01.530 --> 00:14:03.500
Find the foundation.
Press into the feet,

00:14:03.500 --> 00:14:05.635
squeeze the inner 
thighs to the midline.

00:14:05.635 --> 00:14:06.700
Let's sweep it up.

00:14:06.700 --> 00:14:08.663
Fingertips, reach
forward, up and back.

00:14:09.770 --> 00:14:13.010
Big breath in, 
lift your heart, lift your head.

00:14:13.010 --> 00:14:15.210
Big breath out as
you rain it down.

00:14:15.210 --> 00:14:18.110
Let's build some strength,
build some heat, plant it,

00:14:18.110 --> 00:14:20.800
step it back,
Plank or Half Plank.

00:14:20.800 --> 00:14:24.230
This time belly to Cobra
or now maybe Chaturanga

00:14:24.230 --> 00:14:26.200
to Upward Facing Dog.

00:14:26.200 --> 00:14:28.401
Use your inhale 
to open your heart.

00:14:28.401 --> 00:14:31.430
And use your exhale
to make your way back

00:14:31.430 --> 00:14:33.445
to Downward Facing Dog.

00:14:34.400 --> 00:14:38.294
Awesome, take a couple
breaths here in Downward Dog.

00:14:40.480 --> 00:14:42.450
Listening to the
sound of your breath,

00:14:42.450 --> 00:14:44.655
letting that be your anchor.

00:14:50.880 --> 00:14:53.470
And then bend the knees,
inhale, look forward.

00:14:53.470 --> 00:14:55.899
And exhale, 
make your way to the top.

00:14:55.899 --> 00:14:57.630
Meet me in a Forward Fold.

00:14:57.630 --> 00:15:00.544
This time with the feet
together, really together.

00:15:02.250 --> 00:15:05.990
Great, now open your eyes and
take a look down at your feet.

00:15:05.990 --> 00:15:09.740
We're gonna create like
a strong, strong post

00:15:09.740 --> 00:15:12.830
between the ball
joint of the pinky toes,

00:15:12.830 --> 00:15:14.490
the ball joint of the big toes

00:15:14.490 --> 00:15:16.480
and the back two
corners of the heel.

00:15:17.460 --> 00:15:18.880
And just hold onto that post,

00:15:18.880 --> 00:15:20.750
squeeze your legs
together and inhale,

00:15:20.750 --> 00:15:23.473
lift up to that
flat back position.

00:15:23.473 --> 00:15:26.149
Nice, then exhale 
to soften and fold.

00:15:27.060 --> 00:15:31.260
Now keep this strong post, 
this a strong footing,

00:15:31.260 --> 00:15:33.040
as you inhale, bend the knees,

00:15:33.040 --> 00:15:35.070
sweep the arms all the
way up and overhead,

00:15:35.070 --> 00:15:38.880
straighten the legs, we rise all
the way back up to standing

00:15:38.880 --> 00:15:43.320
and exhale with the strong
legs still squeezing together,

00:15:43.320 --> 00:15:45.020
hands come back
down to the heart.

00:15:45.950 --> 00:15:47.440
Good, inhale in here.

00:15:48.570 --> 00:15:50.867
And exhale to
relax the shoulders.

00:15:52.080 --> 00:15:54.260
Head over heart,
heart over pelvis here.

00:15:54.260 --> 00:15:57.150
I'm still actively
squeezing the legs together.

00:15:57.150 --> 00:15:59.730
Feeling my feet rooting down.

00:15:59.730 --> 00:16:02.630
Lifting my heart, 
my sternum up.

00:16:02.630 --> 00:16:04.870
Good, inhale fingertips 
go down to come up.

00:16:04.870 --> 00:16:07.800
Strong legs as I inhale, 
reach for the sky.

00:16:07.800 --> 00:16:10.540
This time, listen carefully,
exhale, bend the elbows,

00:16:10.540 --> 00:16:14.750
squeeze them down and in
thumbs back, pinkies forward.

00:16:14.750 --> 00:16:16.120
I'm rooting through the heels,

00:16:16.120 --> 00:16:18.360
I'm lifting up
through the heart.

00:16:18.360 --> 00:16:21.640
Good, then inhale, tuck
the chin, reach it back up.

00:16:21.640 --> 00:16:25.230
Volcano Pose and then
exhale, let it go, rain it down,

00:16:25.230 --> 00:16:29.560
Forward Fold, 
all the way into the fold.

00:16:29.560 --> 00:16:31.283
Good, inhale halfway lift.

00:16:32.130 --> 00:16:33.318
Nice long neck.

00:16:33.318 --> 00:16:36.330
Exhale, soften and bow.

00:16:36.330 --> 00:16:40.900
Good, plant the palms step
or hop it back to Plank Pose.

00:16:40.900 --> 00:16:43.810
You can send it right to
Downward Facing Dog here

00:16:43.810 --> 00:16:47.880
or take a little vinyasa just
depending on your energy today

00:16:47.880 --> 00:16:52.210
and where your curiosity

00:16:52.210 --> 00:16:53.380
leads you.

00:16:53.380 --> 00:16:56.222
We'll meet in 
Downward Facing Dog.

00:16:56.222 --> 00:16:58.473
Deepen the breath.

00:17:02.100 --> 00:17:03.660
Rooting through the hands,

00:17:03.660 --> 00:17:04.880
anchoring through 
the left foot.

00:17:04.880 --> 00:17:07.621
Inhale, lift the
right leg up high.

00:17:07.621 --> 00:17:10.720
Exhale, dial the
right toes down.

00:17:10.720 --> 00:17:11.874
Good, inhale in again,

00:17:11.874 --> 00:17:13.640
lift the right heel 
a little higher.

00:17:13.640 --> 00:17:15.620
Then exhale,
squeeze the right knee

00:17:15.620 --> 00:17:17.450
all the way up to
the chest, pause here.

00:17:17.450 --> 00:17:20.310
Right heel reaches up
towards the right glute.

00:17:20.310 --> 00:17:21.163
I know.

00:17:21.163 --> 00:17:24.380
And then step it up all the way,
pivot on the back foot

00:17:24.380 --> 00:17:26.809
and we rise up, Warrior I.

00:17:26.809 --> 00:17:30.430
Strong legs. Reach the 
fingertips up towards the sky.

00:17:30.430 --> 00:17:31.950
Back toes are turned in,

00:17:31.950 --> 00:17:34.150
I'm lifting up
through the front body,

00:17:34.150 --> 00:17:36.570
I'm grounding through the
back body, thumbs back,

00:17:36.570 --> 00:17:40.008
pinkies forward,
front knee's bent.

00:17:40.008 --> 00:17:42.700
Good, now strong legs,
root to rise here,

00:17:42.700 --> 00:17:45.160
inhale, lift the chest up.

00:17:45.160 --> 00:17:48.050
Exhale, draw the
shoulder blades together.

00:17:48.050 --> 00:17:50.820
Good, inhale maybe
lift the chin up.

00:17:50.820 --> 00:17:53.020
And this time
exhale, bend the elbows,

00:17:53.020 --> 00:17:54.300
thumbs back, pinkies forward.

00:17:54.300 --> 00:17:55.990
We're gonna draw the
elbows all the way down

00:17:55.990 --> 00:17:59.429
towards the hips, lift the
heart up towards the sky.

00:17:59.429 --> 00:18:02.236
Good, then inhale 
back to Warrior I.

00:18:02.236 --> 00:18:03.890
Exhale, Warrior II.

00:18:03.890 --> 00:18:05.821
Turn it out towards your left.

00:18:05.821 --> 00:18:08.860
Right fingertips forward,
left fingertips back.

00:18:08.860 --> 00:18:11.550
We're kind of
pulling the pinkies back,

00:18:11.550 --> 00:18:13.562
opening up
through the chest here.

00:18:14.760 --> 00:18:16.080
Awesome, then we're 
gonna straighten

00:18:16.080 --> 00:18:19.090
through that front leg, right
fingertips reach all the way

00:18:19.090 --> 00:18:21.530
up towards the sky and
then send them back,

00:18:21.530 --> 00:18:23.319
big stretch opening 
through the front

00:18:23.319 --> 00:18:25.170
of the right hip crease.

00:18:25.170 --> 00:18:28.150
Good, inhale in and
exhale cartwheel it

00:18:28.150 --> 00:18:29.980
all the way back down.

00:18:29.980 --> 00:18:32.060
Right knee bends,
we plant the palms,

00:18:32.060 --> 00:18:33.327
we step the right toes back.

00:18:33.327 --> 00:18:35.400
Same thing, your choice.

00:18:35.400 --> 00:18:37.780
You can move
straight to Downward Dog

00:18:37.780 --> 00:18:40.270
or you can move
through a little dance here,

00:18:40.270 --> 00:18:43.360
finding a gentle
heart opener with Cobra

00:18:43.360 --> 00:18:46.563
or building more strength
with Chaturanga to Up Dog.

00:18:47.870 --> 00:18:50.200
We will meet in
Downward Facing Dog.

00:18:52.890 --> 00:18:54.804
And returning to the breath.

00:18:58.640 --> 00:19:00.340
From Downward Facing Dog,

00:19:00.340 --> 00:19:02.630
just taking a second
to welcome that heat

00:19:02.630 --> 00:19:06.410
that you're cultivating, 
to re-engage with the fingertips

00:19:06.410 --> 00:19:08.500
and the knuckles, 
rooting there

00:19:08.500 --> 00:19:10.990
to take pressure
out of the wrists

00:19:10.990 --> 00:19:13.030
and then we'll anchor
through the right heel

00:19:13.030 --> 00:19:15.155
and inhale lift the
left leg up high.

00:19:16.150 --> 00:19:19.005
Good, exhale.

00:19:19.005 --> 00:19:22.137
Inhale in again,
dial the left toes down.

00:19:23.170 --> 00:19:26.160
And exhale, bring the
left knee all the way in.

00:19:26.160 --> 00:19:29.030
Squeeze and lift left heel 
to left glute. You got this.

00:19:29.030 --> 00:19:31.086
Building strength in the core.

00:19:31.086 --> 00:19:34.477
And then stepping it up,
pivoting on the back foot.

00:19:34.477 --> 00:19:38.040
Strong legs,
right toes are turned in,

00:19:38.040 --> 00:19:40.270
front knee's bent, Warrior I.

00:19:40.270 --> 00:19:42.853
We you sweep the fingertips 
forward, up and back.

00:19:43.740 --> 00:19:46.619
Settling down with the 
shoulders keeping the heart

00:19:46.619 --> 00:19:50.020
lifted and the legs 
are strong here.

00:19:50.020 --> 00:19:52.990
We're lifting up from the
pelvic floor, we're engaged.

00:19:52.990 --> 00:19:54.750
We're thinking about
that energy that runs

00:19:54.750 --> 00:19:57.600
up through the front body and
down through the back body.

00:19:59.400 --> 00:20:02.250
Listening to the
sound of your breath.

00:20:04.080 --> 00:20:06.974
Maybe, lifting the
chest up towards the sky.

00:20:08.310 --> 00:20:11.720
As you breathe, maybe lifting
the chin up towards the sky.

00:20:13.490 --> 00:20:15.850
As you breathe, and when
you're ready here we go,

00:20:15.850 --> 00:20:17.251
inhale.

00:20:17.251 --> 00:20:20.690
Exhale, bend the elbows, 
bring 'em down.

00:20:20.690 --> 00:20:22.160
Thumbs back, pinkies forward,

00:20:22.160 --> 00:20:24.810
lift the chest,
root to rise here.

00:20:24.810 --> 00:20:27.680
Really lifting from the pelvic 
floor. You're doing great.

00:20:27.680 --> 00:20:31.070
Great, and then inhale reach
fingertips up, tuck the chin.

00:20:31.070 --> 00:20:34.823
Big breath, exhale, Warrior II, 
opening up to the right.

00:20:35.850 --> 00:20:38.110
Again, back toes are turned in.

00:20:38.110 --> 00:20:40.710
Pull the pinkies back a bit.

00:20:40.710 --> 00:20:43.010
Find length in the spine, 
front knee's bent here.

00:20:43.010 --> 00:20:44.759
We're breathing.

00:20:44.759 --> 00:20:47.085
Right inner thigh is engaged.

00:20:48.349 --> 00:20:51.240
One more cycle of breath in.

00:20:51.240 --> 00:20:52.483
And out.

00:20:52.483 --> 00:20:54.770
Then we'll straighten 
that left knee.

00:20:54.770 --> 00:20:56.210
Stay nice and
tall in the spine,

00:20:56.210 --> 00:20:58.720
so we're lifting up from
the pelvic floor still

00:20:58.720 --> 00:21:01.040
and left fingertips reach
all the way up and back.

00:21:01.040 --> 00:21:03.590
Big stretch here, 
keep the neck nice and long.

00:21:04.530 --> 00:21:05.930
Inhale in.

00:21:05.930 --> 00:21:07.350
Exhale, have some fun here.

00:21:07.350 --> 00:21:10.320
Cartwheel it all the
way back to your lunge.

00:21:10.320 --> 00:21:13.720
Reframe the left foot 
with the hands.

00:21:13.720 --> 00:21:16.320
Then when you're ready, 
step the left foot back

00:21:16.320 --> 00:21:19.221
and slowly lower all
the way to the belly.

00:21:20.390 --> 00:21:22.600
Good, from here zip
the legs up tight,

00:21:22.600 --> 00:21:24.673
interlace the
fingertips behind the back,

00:21:24.673 --> 00:21:26.918
squeeze the legs together.

00:21:26.918 --> 00:21:28.930
Press into that which 
is touching the earth.

00:21:28.930 --> 00:21:29.790
Grow it from there.

00:21:29.790 --> 00:21:31.860
Tuck the chin and
start to lift the chest,

00:21:31.860 --> 00:21:34.540
open, little Locust
variation here.

00:21:34.540 --> 00:21:36.867
Tuck the chin, 
keep the neck nice and long.

00:21:37.730 --> 00:21:41.103
Inhale in, exhale
squeeze the legs together.

00:21:42.070 --> 00:21:45.200
Last breath, inhale in,
stay where you are or exhale,

00:21:45.200 --> 00:21:47.680
maybe experiment
with lifting the legs.

00:21:48.660 --> 00:21:51.290
Good, slowly
release everything.

00:21:51.290 --> 00:21:52.764
Curl the toes under.

00:21:52.764 --> 00:21:56.230
Inhale up to 
all fours or Plank Pose.

00:21:56.230 --> 00:21:58.410
And exhale to
Downward Facing Dog.

00:21:58.410 --> 00:22:01.120
Awesome work. 
Inhale in deeply.

00:22:01.900 --> 00:22:04.713
And exhale out through the
mouth, nice cleansing breath.

00:22:06.190 --> 00:22:08.545
One more time,
Inhale lots of love in.

00:22:10.002 --> 00:22:12.645
And lots of love out.

00:22:15.570 --> 00:22:17.330
Beautiful, from
here walk the feet

00:22:17.330 --> 00:22:19.200
just to the center of your mat.

00:22:19.200 --> 00:22:21.280
Then walk the hands
back to meet the toes.

00:22:21.280 --> 00:22:22.846
So now you're 
standing in Forward Fold

00:22:22.846 --> 00:22:24.390
at the center of your mat.

00:22:24.390 --> 00:22:27.990
Inhale halfway lift, find
that nice flat back position.

00:22:29.570 --> 00:22:33.110
And exhale to
soften and let it go.

00:22:33.110 --> 00:22:34.910
Bring the hands
to the waistline.

00:22:34.910 --> 00:22:36.790
Draw the elbows
together behind you,

00:22:36.790 --> 00:22:39.520
bend your knees and
slowly lead with your heart

00:22:39.520 --> 00:22:43.370
as you root to rise, 
feet grounding into the earth

00:22:43.370 --> 00:22:44.950
as you lift your heart.

00:22:44.950 --> 00:22:48.810
Ooh, yes. Now take a
second here to just feel.

00:22:48.810 --> 00:22:51.710
Feel yo'self, (chuckles)
just feel it out.

00:22:51.710 --> 00:22:52.519
Observe the breath.

00:22:52.519 --> 00:22:56.100
You can take soft 
easy movement here

00:22:56.100 --> 00:22:58.177
in the neck and the shoulders.

00:23:08.830 --> 00:23:11.420
Beautiful, then go ahead 
and turn on your mat

00:23:11.420 --> 00:23:13.010
so that you can walk your feet

00:23:13.010 --> 00:23:15.390
as wide as the
length of the mat.

00:23:15.390 --> 00:23:17.650
And if you're no
longer facing the screen

00:23:17.650 --> 00:23:20.280
in a comfortable way, you
can use the sound of my voice

00:23:20.280 --> 00:23:23.610
to guide you and just
peek at me when you need to.

00:23:23.610 --> 00:23:25.580
So, I'll really
talk you through it.

00:23:25.580 --> 00:23:28.160
Feet nice and wide,
we'll turn the toes

00:23:28.160 --> 00:23:31.520
in so that you're
really feeling some traction

00:23:31.520 --> 00:23:33.200
on the outer edges of the feet.

00:23:33.200 --> 00:23:35.453
And then you're just
gonna exaggerate that.

00:23:36.530 --> 00:23:39.300
Engage the arches of the
feet and then keep that energy

00:23:39.300 --> 00:23:40.920
kind of going all the way up

00:23:40.920 --> 00:23:42.570
through the inseam of your legs

00:23:42.570 --> 00:23:44.250
as you stand
nice and tall here

00:23:44.250 --> 00:23:47.238
in a bit of a
superhero posture.

00:23:48.770 --> 00:23:52.470
Because not all
heroes wear capes, right?

00:23:53.380 --> 00:23:57.110
Okay, lift the heart, inhale in.

00:23:57.110 --> 00:23:59.970
Exhale, listen carefully,
soft bend in the knees.

00:23:59.970 --> 00:24:02.350
You're gonna slowly
send your hips back,

00:24:02.350 --> 00:24:03.823
send your heart forward.

00:24:03.823 --> 00:24:08.280
Just go as far as you feel you 
can still holding your torso up.

00:24:08.280 --> 00:24:11.110
So, before you feel like you
collapse all the way down,

00:24:11.110 --> 00:24:13.020
try to find a nice
flat back position

00:24:13.020 --> 00:24:15.840
and that will look and feel a
little different for everyone.

00:24:15.840 --> 00:24:18.883
Now, ground through the
feet, root down to rise up.

00:24:20.040 --> 00:24:22.420
Good, again,
inhale find length,

00:24:22.420 --> 00:24:25.630
length through the side body, 
front body, back body.

00:24:25.630 --> 00:24:27.610
Exhale, soft bend in the knees.

00:24:27.610 --> 00:24:30.500
Send your gaze forward as if
you're looking into a pond,

00:24:30.500 --> 00:24:32.420
elbows are still
nice and active.

00:24:32.420 --> 00:24:35.450
Shoulder blades
drawing together, hips back.

00:24:35.450 --> 00:24:37.640
Hug the front body up
to meet the back body,

00:24:37.640 --> 00:24:41.410
almost as if you were
bracing your core here.

00:24:41.410 --> 00:24:42.670
And then root to rise.

00:24:42.670 --> 00:24:43.856
Inhale.

00:24:46.041 --> 00:24:48.442
Stand tall.
Exhale, relax the shoulders.

00:24:49.320 --> 00:24:51.768
And last time here
we go, inhale, lift.

00:24:52.680 --> 00:24:54.880
Exhale, bend the knees, 
send it forward.

00:24:54.880 --> 00:24:57.010
Now, this time,
once you feel like

00:24:57.010 --> 00:24:58.420
you have that
brace in your core,

00:24:58.420 --> 00:25:01.172
you might release
the fingertips down.

00:25:03.550 --> 00:25:05.023
Maybe palms.

00:25:06.340 --> 00:25:07.871
Maybe crown of the head.

00:25:07.871 --> 00:25:10.369
Standing Wide-Legged 
Forward Fold.

00:25:11.600 --> 00:25:13.530
If the crown of the head
comes down to the earth,

00:25:13.530 --> 00:25:15.890
the legs are strong, rooted,

00:25:15.890 --> 00:25:20.406
outer edges of the feet glued, 
inner arches lifted.

00:25:20.406 --> 00:25:23.413
Elbows bent maybe 
at a 90 degree angle.

00:25:24.680 --> 00:25:28.050
And if you're like, "Mmh
not today," that's all right.

00:25:33.670 --> 00:25:36.650
Whether your hands,
fingertips, head on the ground

00:25:36.650 --> 00:25:40.130
or nothing, nada,
let's connect to the feet.

00:25:40.130 --> 00:25:42.730
Soft bend in the knees
and everyone bring your hands

00:25:42.730 --> 00:25:45.098
back to the waistline.
Don't rush this.

00:25:45.098 --> 00:25:48.804
Root to rise here, 
building strength, stability.

00:25:48.804 --> 00:25:52.049
Nice and mindfully,
we rise up nice and slow.

00:25:52.049 --> 00:25:53.961
Can feel the 
energy for the blood

00:25:53.961 --> 00:25:55.390
just flow opposite direction.

00:25:55.390 --> 00:25:57.452
Take a deep breath in.

00:25:57.452 --> 00:25:59.700
And on an exhale, start to 
bring the feet together,

00:25:59.700 --> 00:26:02.070
you can heel-toe, 
heel-toe the feet together,

00:26:02.070 --> 00:26:03.298
or you can hop.

00:26:04.620 --> 00:26:07.430
We'll squeeze the legs
together, arch to arch.

00:26:07.430 --> 00:26:10.080
Feel free to shake the feet
out first if you need to.

00:26:11.820 --> 00:26:15.323
And Vrksasana here we
come, hands come together.

00:26:16.210 --> 00:26:18.610
Shift your weight to 
your left foot, Tree Pose.

00:26:18.610 --> 00:26:20.760
We'll begin to peel 
just the right heel up,

00:26:20.760 --> 00:26:22.380
just the right heel.

00:26:22.380 --> 00:26:23.892
So, instead of collapsing into

00:26:23.892 --> 00:26:26.396
the weight of that left hip 
and that left foot,

00:26:26.396 --> 00:26:31.230
use your root to rise mindset

00:26:31.230 --> 00:26:33.110
to really press away 
from the earth

00:26:33.110 --> 00:26:35.740
and that's kind of what
creates this yielding effect

00:26:35.740 --> 00:26:36.930
to lift the right knee up

00:26:36.930 --> 00:26:38.800
as if it was on a
marionette string.

00:26:38.800 --> 00:26:40.480
So, we're not
sinking and muscling

00:26:40.480 --> 00:26:43.569
our way into the postures,
but we're really creating

00:26:43.569 --> 00:26:46.270
integrity and really 
integrating, really,

00:26:46.270 --> 00:26:49.750
everything to move together.

00:26:49.750 --> 00:26:52.440
So, let's come
back together here

00:26:52.440 --> 00:26:54.192
with the right knee lifted.

00:26:55.286 --> 00:26:57.980
At first we're gonna come 
into a standing Tadasana

00:26:57.980 --> 00:27:00.867
so you can bring the hands,
standing one-legged at Tadasana

00:27:00.867 --> 00:27:02.480
so hands at the heart here.

00:27:02.480 --> 00:27:03.560
Or if you want to
challenge yourself,

00:27:03.560 --> 00:27:05.560
bring the fingertips
up towards the sky.

00:27:07.020 --> 00:27:08.615
This is challenging, too.

00:27:10.120 --> 00:27:13.027
So we're here or we're here.
Take a deep breath in.

00:27:13.027 --> 00:27:16.870
Exhale, reinforce that pressing
away from the left foot.

00:27:16.870 --> 00:27:19.680
We'll take the right hand,
either guide the right heel

00:27:19.680 --> 00:27:21.410
up towards the center,

00:27:21.410 --> 00:27:23.070
maybe placing it 
below the knee

00:27:23.070 --> 00:27:26.426
or even fingertips,
excuse me, toes on the earth.

00:27:26.426 --> 00:27:28.676
(laughs)

00:27:29.780 --> 00:27:32.790
And same thing hands
together at the heart,

00:27:32.790 --> 00:27:36.210
or maybe reaching
towards the sky.

00:27:36.210 --> 00:27:38.600
Finding that lift
in the front body

00:27:38.600 --> 00:27:40.610
and that grounding
through the back body

00:27:40.610 --> 00:27:45.610
and really letting that be
what informs your stance,

00:27:45.610 --> 00:27:49.658
your posture here, 
the placement, your alignment.

00:27:51.440 --> 00:27:52.793
Good, inhale in.

00:27:52.793 --> 00:27:55.993
Exhale, let's bring it back
down to Mountain Pose.

00:27:56.960 --> 00:27:59.650
Inhale in, exhale to
shift the weight over

00:27:59.650 --> 00:28:01.960
to the right foot and
we'll take the second side.

00:28:01.960 --> 00:28:03.830
So, lifting the left heel, 
don't rush this,

00:28:03.830 --> 00:28:05.710
especially if you
have done Tree Pose

00:28:05.710 --> 00:28:08.580
for many, many moons,
take it get nice and slow

00:28:08.580 --> 00:28:11.910
and see if you can integrate,
find something new.

00:28:11.910 --> 00:28:13.560
So, we're rooting down
through the right foot,

00:28:13.560 --> 00:28:15.920
that's what creates
the yielding effect

00:28:15.920 --> 00:28:18.596
of lifting the left knee.

00:28:18.596 --> 00:28:19.860
I'm not muscling here,

00:28:19.860 --> 00:28:21.340
I'm not cramping in the foot.

00:28:21.340 --> 00:28:23.003
This takes practice, of course.

00:28:24.120 --> 00:28:25.840
And then I'll just
take a second here

00:28:25.840 --> 00:28:27.780
to engage all
the strong muscles

00:28:27.780 --> 00:28:29.930
and maybe they're
building their strength

00:28:29.930 --> 00:28:32.750
back up now, or maybe
for the first time.

00:28:32.750 --> 00:28:35.790
So palms together,
standing one-legged Tadasana

00:28:35.790 --> 00:28:38.469
or fingertips reaching
up high towards the sky.

00:28:39.690 --> 00:28:40.841
Sweet.

00:28:41.520 --> 00:28:43.700
And then once we were kind of

00:28:43.700 --> 00:28:47.160
recruited, more
muscles and awareness,

00:28:47.160 --> 00:28:50.700
now we can come
into maybe this shape

00:28:50.700 --> 00:28:54.830
and try to find it here either
with the foot above the knee,

00:28:54.830 --> 00:28:58.289
or maybe placed 
lovingly below the knee

00:28:58.289 --> 00:29:01.930
or with the toes, 
not the fingertips,

00:29:01.930 --> 00:29:04.020
the toes on the mat.

00:29:05.650 --> 00:29:09.200
And working with a chair or a
hand on a piece of furniture

00:29:09.200 --> 00:29:11.235
or wall is actually 
really helpful because

00:29:11.235 --> 00:29:14.870
you can start to really
build that integration

00:29:14.870 --> 00:29:19.150
in those muscles and
your balance mindfully

00:29:19.150 --> 00:29:21.891
versus kind of on a
wing and a prayer.

00:29:23.830 --> 00:29:26.710
If you wanna try reaching
the arms up towards the sky,

00:29:26.710 --> 00:29:28.698
maybe we do that now.

00:29:32.530 --> 00:29:34.420
And then wherever you
are, take a deep breath in.

00:29:34.420 --> 00:29:36.717
Inhale, lift your heart.

00:29:37.682 --> 00:29:41.710
Get long. And then exhale
slowly and with control,

00:29:41.710 --> 00:29:43.544
bringing it back down.

00:29:44.440 --> 00:29:46.180
Alright, then walk the feet

00:29:46.180 --> 00:29:48.270
a little bit wider
than hip width apart.

00:29:48.270 --> 00:29:49.490
Find soft bend in the knees.

00:29:49.490 --> 00:29:52.920
We're gonna end with Knocking 
On Heaven's Door today.

00:29:52.920 --> 00:29:55.420
Hopefully getting you kind
of rooted, not just yeah,

00:29:55.420 --> 00:30:00.270
in a balancing posture, but
as I mentioned a bit earlier,

00:30:00.270 --> 00:30:03.700
but energetically kind
of grounded, centered

00:30:03.700 --> 00:30:05.590
so that you can rise above,

00:30:05.590 --> 00:30:09.430
so that you can do
what you need to do.

00:30:09.430 --> 00:30:13.963
So that you can be a steward 
of goodness or a helper.

00:30:16.400 --> 00:30:20.150
Take the high road or
just have a peaceful day,

00:30:20.150 --> 00:30:21.407
you deserve it.

00:30:22.170 --> 00:30:24.180
So, if you're like, okay,
what are we doing here?

00:30:24.180 --> 00:30:25.013
What is she doing?

00:30:25.013 --> 00:30:28.560
I'm sending my arms a
little left to right.

00:30:28.560 --> 00:30:32.660
I am smacking my own
butt, so there's that.

00:30:32.660 --> 00:30:34.590
I'm keeping a soft
bend in the knees

00:30:34.590 --> 00:30:36.470
and just for the
next minute, really

00:30:36.470 --> 00:30:38.478
I'm getting out of my head

00:30:38.478 --> 00:30:40.490
(sings) and into my car.

00:30:40.490 --> 00:30:42.870
No, I'm getting out of my head
and I'm gonna breathe here,

00:30:42.870 --> 00:30:45.463
so, find your breath
and start to speed it up.

00:30:48.490 --> 00:30:50.875
Back and forth, shake it loose.

00:30:52.020 --> 00:30:55.291
Don't think, I know
it's silly. Here we go.

00:30:59.530 --> 00:31:00.700
Come on now.
If you took a break,

00:31:00.700 --> 00:31:03.484
come back in here for
these last 30 seconds.

00:31:08.570 --> 00:31:10.810
Notice where your
thoughts go here.

00:31:10.810 --> 00:31:12.349
Come back to the 
sound of your breath.

00:31:12.349 --> 00:31:15.890
Speed it up here.
Speed it up. A little faster.

00:31:15.890 --> 00:31:17.610
So, good for the
internal organs here,

00:31:17.610 --> 00:31:19.711
getting a nice little massage.

00:31:20.631 --> 00:31:22.940
And then we'll 
start to slow it down,

00:31:22.940 --> 00:31:25.180
slow it down, 
slow it down,

00:31:25.180 --> 00:31:28.610
slow it down and come back

00:31:28.610 --> 00:31:31.207
to Mountain Pose.

00:31:33.470 --> 00:31:35.640
How do you feel?

00:31:35.640 --> 00:31:37.167
Notice.

00:31:39.780 --> 00:31:41.550
Alright.

00:31:41.550 --> 00:31:42.850
That's my time.

00:31:42.850 --> 00:31:45.030
Let's bring the hands
together at the heart.

00:31:45.030 --> 00:31:47.300
You can look at me, 
at the video,

00:31:47.300 --> 00:31:49.090
or you can close your eyes here

00:31:50.030 --> 00:31:51.530
and listen to the
sound of my voice.

00:31:51.530 --> 00:31:55.140
Thank you so much for taking
some time to practice with me

00:31:55.140 --> 00:31:59.390
and all of the other lovely
people who happened to show up

00:31:59.390 --> 00:32:03.072
just at the same time as you.

00:32:04.940 --> 00:32:07.003
Thank you for
taking care of yourself.

00:32:08.300 --> 00:32:10.430
Even when it feels difficult.

00:32:12.160 --> 00:32:15.433
And as always,
I'm here for you.

00:32:16.760 --> 00:32:18.630
I hope to see you again soon.

00:32:19.630 --> 00:32:21.609
Let's take a final
breath together.

00:32:21.609 --> 00:32:24.370
So here we go, big inhale
in through the nose.

00:32:26.070 --> 00:32:29.730
And exhale out through 
the nose or mouth.

00:32:29.730 --> 00:32:31.629
We bow the head to the heart.

00:32:34.200 --> 00:32:35.233
Nice work.

00:32:35.233 --> 00:32:36.728
Namaste.

00:32:39.512 --> 00:32:44.459
(upbeat music)