WEBVTT

00:00:00.792 --> 00:00:01.792
- What's up everyone,

00:00:01.792 --> 00:00:02.959
and welcome to
yoga with Adriene.

00:00:02.959 --> 00:00:04.166
I'm Adriene.

00:00:04.166 --> 00:00:05.333
And this is Benji.

00:00:05.333 --> 00:00:07.291
And today we have
an awesome offering.

00:00:07.291 --> 00:00:08.208
This is a big request.

00:00:08.208 --> 00:00:11.667
People are wanting a
practice post disaster.

00:00:11.667 --> 00:00:13.166
So this could be
natural disaster,

00:00:13.166 --> 00:00:14.834
this could be
something in the household.

00:00:14.834 --> 00:00:17.542
These things happen,
they are beyond our control,

00:00:17.542 --> 00:00:19.083
but the one thing
we do have control over

00:00:19.083 --> 00:00:21.792
is how we handle
them and how we return

00:00:21.792 --> 00:00:24.458
back to ourselves
to take good care

00:00:24.458 --> 00:00:26.250
so that we can fill our cups

00:00:26.250 --> 00:00:29.166
so that they can
overflow and we can help others.

00:00:29.166 --> 00:00:32.000
So today's practice is
super yummy, super juicy,

00:00:32.000 --> 00:00:33.208
all about the breath.

00:00:33.208 --> 00:00:37.333
Hop into something comfy, and
let's find what feels good.

00:00:37.333 --> 00:00:39.917
(upbeat music)

00:00:50.000 --> 00:00:51.417
Alright, my darling friends.

00:00:51.417 --> 00:00:54.208
Let's begin in a
nice comfortable position

00:00:54.208 --> 00:00:55.083
of your choice.

00:00:55.083 --> 00:00:57.917
So it can be seated, sucasana.

00:00:57.917 --> 00:01:00.041
It can be lying down.

00:01:00.041 --> 00:01:03.417
You can begin on
the couch, in a chair.

00:01:05.792 --> 00:01:07.375
In a bed.

00:01:10.708 --> 00:01:12.583
So just take a second
to get settled in here.

00:01:12.583 --> 00:01:13.417
Definitely want you to start

00:01:13.417 --> 00:01:14.917
in a really
comfortable spot today.

00:01:14.917 --> 00:01:17.166
So we're gonna
start moving together here

00:01:17.166 --> 00:01:18.000
in just a moment.

00:01:18.000 --> 00:01:20.000
But let's begin in a spot,

00:01:20.000 --> 00:01:22.166
in a place that you choose

00:01:24.333 --> 00:01:25.291
that feels really good.

00:01:25.291 --> 00:01:26.750
And maybe you start seated,

00:01:26.750 --> 00:01:27.750
and you're like, nah, nah, nah.

00:01:27.750 --> 00:01:29.708
I should've started lying down.

00:01:29.708 --> 00:01:31.166
So you can change here.

00:01:31.166 --> 00:01:34.417
Just take a
couple moments, no rush.

00:01:34.417 --> 00:01:36.041
Because I'd love for
us to begin our practice

00:01:36.041 --> 00:01:39.166
with a little check in,
with a little connect,

00:01:39.166 --> 00:01:41.500
a little meditation.

00:01:41.500 --> 00:01:44.375
And I'd love for
you to feel supported.

00:01:44.375 --> 00:01:47.208
So, if sitting up right does
not feel supportive for you,

00:01:47.208 --> 00:01:49.375
find a position that does.

00:01:50.834 --> 00:01:53.250
And when you get there,

00:01:53.250 --> 00:01:56.959
close your eyes,
trust me, trust yourself.

00:01:58.458 --> 00:02:00.458
Trust that choosing
this video and this practice

00:02:00.458 --> 00:02:02.542
is the right thing to do.

00:02:03.708 --> 00:02:07.667
And I encourage you to really
finish this whole practice.

00:02:07.667 --> 00:02:08.834
It's really difficult,

00:02:08.834 --> 00:02:10.291
especially in difficult times,

00:02:10.291 --> 00:02:14.458
to take this time to
really find peace and balance.

00:02:15.708 --> 00:02:18.333
So, for my heart to yours,

00:02:18.333 --> 00:02:21.750
I honor you for
taking this time.

00:02:21.750 --> 00:02:23.250
Let's jump right in.

00:02:23.250 --> 00:02:26.750
As you're ready, a big
inhale in through the nose.

00:02:29.625 --> 00:02:32.542
Long exhale out
through the nose.

00:02:36.500 --> 00:02:40.542
And here we go big
inhale in through the nose.

00:02:42.417 --> 00:02:45.834
And long exhale
out through the nose.

00:02:47.792 --> 00:02:49.959
Now keep it going
with the eyes closed,

00:02:49.959 --> 00:02:52.542
big inhale in through the nose,

00:02:54.500 --> 00:02:55.917
and as you exhale,
wherever you are,

00:02:55.917 --> 00:02:57.125
whatever position you chose,

00:02:57.125 --> 00:03:00.083
just relax the shoulders
a little more every time,

00:03:00.083 --> 00:03:01.250
every exhale.

00:03:09.375 --> 00:03:12.708
So today's practice
is a peace offering.

00:03:14.041 --> 00:03:17.708
It's an invitation
to find what feels good.

00:03:17.708 --> 00:03:19.208
By really honoring what is,

00:03:19.208 --> 00:03:21.834
and sometimes that is

00:03:21.834 --> 00:03:24.417
disaster, catastrophy.

00:03:27.750 --> 00:03:30.125
Situations, things that occur

00:03:30.125 --> 00:03:32.792
that are way beyond our control.

00:03:37.750 --> 00:03:40.291
Gently continue to
deepen the breath even more,

00:03:40.291 --> 00:03:42.125
see if you can
extend the inhalation,

00:03:42.125 --> 00:03:44.792
make it longer, fuller.

00:03:44.792 --> 00:03:47.041
And extend the exhale,

00:03:47.041 --> 00:03:50.417
again relaxing the
shoulders every time.

00:03:52.375 --> 00:03:53.417
From a physical standpoint,

00:03:53.417 --> 00:03:54.792
today's practice
is going to nourish

00:03:54.792 --> 00:03:58.917
the neck,
the shoulders, the heart space.

00:03:58.917 --> 00:04:01.000
Places that
collect a lot of congestion

00:04:01.000 --> 00:04:03.708
and a lot of
tension and tightness

00:04:03.708 --> 00:04:06.834
when the going gets tough.

00:04:06.834 --> 00:04:10.583
Or when we spend a
lot of time with fear.

00:04:12.500 --> 00:04:14.458
And so whatever disaster,

00:04:14.458 --> 00:04:17.000
whether it's a natural disaster,

00:04:17.000 --> 00:04:19.125
something bigger than you,

00:04:19.125 --> 00:04:21.333
or whether it's
something that happened within.

00:04:21.333 --> 00:04:22.917
Maybe you saw or
heard something that didn't

00:04:22.917 --> 00:04:25.041
sit right with you.

00:04:25.041 --> 00:04:27.125
Whatever disaster
you're responding to

00:04:27.125 --> 00:04:29.208
by practicing this video,

00:04:31.458 --> 00:04:35.250
see if you can use
the control of your breath

00:04:36.375 --> 00:04:37.792
to guide you
through an experience

00:04:37.792 --> 00:04:42.417
that feels supportive,
loving, and kind.

00:04:49.625 --> 00:04:53.333
Gently draw your
hands to your heart.

00:04:53.333 --> 00:04:56.000
Eyes are still
closed here, trust me.

00:04:56.000 --> 00:04:58.208
Trust yourself.

00:04:58.208 --> 00:04:59.375
And now we're
just taking a moment

00:04:59.375 --> 00:05:03.250
to zoom out and trust all the
millions of people practicing.

00:05:04.834 --> 00:05:07.166
We're all in this together.

00:05:08.417 --> 00:05:12.625
And so, with the palms
pressing together at the heart,

00:05:12.625 --> 00:05:17.083
we can continue to breathe
a little deeper, more full.

00:05:17.083 --> 00:05:18.708
Maybe tuck the chin slightly,

00:05:18.708 --> 00:05:22.208
gently bow the
head to the heart.

00:05:22.208 --> 00:05:27.166
Zoom out and think of
all the beautiful people.

00:05:27.166 --> 00:05:28.000
And pets.

00:05:29.083 --> 00:05:30.500
Benji's here now.

00:05:32.792 --> 00:05:35.291
That are practicing with you.

00:05:35.291 --> 00:05:36.959
So you're not alone.

00:05:38.750 --> 00:05:41.208
And if you're not
coming off of a disaster,

00:05:41.208 --> 00:05:44.041
and you're just
here to practice,

00:05:47.625 --> 00:05:51.458
send love out by
cultivating love within.

00:05:54.291 --> 00:05:56.458
So we send positive energy,

00:05:56.458 --> 00:05:57.583
or as my mentor used to say,

00:05:57.583 --> 00:05:59.333
positive juju out.

00:05:59.333 --> 00:06:01.875
By cultivating
that within ourselves

00:06:01.875 --> 00:06:04.625
so we have this balance of
the zoom in and the zoom out.

00:06:04.625 --> 00:06:06.875
Which I think is
super awesome and perfect

00:06:06.875 --> 00:06:08.000
for Yoga with Adriene

00:06:08.000 --> 00:06:10.917
and the uniqueness
of this channel.

00:06:16.333 --> 00:06:18.667
Notice where your mind goes.

00:06:19.708 --> 00:06:20.667
And if you're like me,

00:06:20.667 --> 00:06:22.875
constantly on the go,

00:06:22.875 --> 00:06:25.250
thank goodness
for these practices.

00:06:25.250 --> 00:06:26.750
If you're like me,

00:06:28.792 --> 00:06:30.792
just give yourself
permission to do nothing here.

00:06:30.792 --> 00:06:33.125
You don't have to do anything.

00:06:33.125 --> 00:06:36.041
Let my voice guide you.

00:06:39.208 --> 00:06:42.708
Again, full breaths
in through the nose,

00:06:44.125 --> 00:06:46.375
and long exhalations
out through the nose

00:06:46.375 --> 00:06:48.000
as you relax the shoulders,

00:06:48.000 --> 00:06:50.250
more, more, more.

00:06:57.667 --> 00:06:59.000
Relax your body.

00:07:00.417 --> 00:07:02.083
Control your breath.

00:07:14.917 --> 00:07:16.792
Notice how you feel.

00:07:23.166 --> 00:07:24.875
And on your next big inhale,

00:07:24.875 --> 00:07:28.291
think inhale lots of love in.

00:07:28.291 --> 00:07:31.458
So inhale love and then pause,

00:07:31.458 --> 00:07:32.834
and hold the breath at the top,

00:07:32.834 --> 00:07:34.750
retain the breath here.

00:07:40.333 --> 00:07:42.500
And then exhale everything out,

00:07:42.500 --> 00:07:45.583
lots of love out,
out, out, out, out.

00:07:47.959 --> 00:07:50.208
And again, big buoyant inhale,

00:07:50.208 --> 00:07:51.542
lots of love in.

00:07:52.750 --> 00:07:54.458
Pause, hold at the top.

00:07:54.458 --> 00:07:55.500
Keep everything relaxed.

00:07:55.500 --> 00:07:57.000
Relax your body,

00:07:57.000 --> 00:07:59.250
relax the skin of the face.

00:08:04.583 --> 00:08:07.083
And finally,
exhaling everything out.

00:08:07.083 --> 00:08:08.500
Lots of love out.

00:08:10.250 --> 00:08:13.333
Beautiful, bow
the head to the heart.

00:08:16.625 --> 00:08:20.208
And start to
activate the upper back body.

00:08:24.041 --> 00:08:27.708
Begin to listen to
the sound of your breath.

00:08:32.082 --> 00:08:34.958
See if you can really
pay attention to nuance today

00:08:34.958 --> 00:08:38.457
in this healing
and balancing practice.

00:08:41.250 --> 00:08:45.500
So in order to serve
others, to help others,

00:08:45.500 --> 00:08:46.875
it has to start from within.

00:08:46.875 --> 00:08:49.375
So we're filling our cups today,

00:08:49.375 --> 00:08:53.083
taking care of the inside

00:08:53.083 --> 00:08:56.708
and the container so
that when it's nice and full,

00:08:56.708 --> 00:08:59.375
and the container overfloweth,

00:08:59.375 --> 00:09:03.417
we can give that
same love and attention

00:09:06.667 --> 00:09:10.125
that listening
for nuance to others.

00:09:12.875 --> 00:09:14.000
One more breath here,

00:09:14.000 --> 00:09:14.834
at the very least,

00:09:14.834 --> 00:09:16.083
you're getting an
awesome neck stretch.

00:09:16.083 --> 00:09:17.083
Chin to chest.

00:09:17.083 --> 00:09:20.333
Activate the upper
back body even more.

00:09:22.000 --> 00:09:24.333
Awesome, and
then slowly release.

00:09:24.333 --> 00:09:26.166
Left fingertips are
gonna come to the earth,

00:09:26.166 --> 00:09:27.959
right fingertips are
gonna reach for the sky,

00:09:27.959 --> 00:09:30.542
just a nice sidebody stretch.

00:09:30.542 --> 00:09:33.166
Move kind and loving.

00:09:33.166 --> 00:09:35.500
See if you can find a
little soft and easy movement

00:09:35.500 --> 00:09:37.333
here that feels good.

00:09:39.542 --> 00:09:40.708
Then coming through center,

00:09:40.708 --> 00:09:42.041
take it to the other side.

00:09:42.041 --> 00:09:43.417
Nice and easy.

00:09:43.417 --> 00:09:45.250
Notice if you've
dropped the conscious breath,

00:09:45.250 --> 00:09:49.000
see if you can
continue with the breath here.

00:09:52.208 --> 00:09:55.166
So a lot of fear
energy stores in the torso,

00:09:55.166 --> 00:09:58.875
the neck,
the shoulders, the heart space.

00:09:58.875 --> 00:10:01.000
Bring it back to center.

00:10:01.000 --> 00:10:03.000
We recently had a
hurricane here in Texas,

00:10:03.000 --> 00:10:07.000
and there's been just natural
disasters all over the world.

00:10:07.000 --> 00:10:08.500
And there has
been before now too,

00:10:08.500 --> 00:10:11.291
so I don't want to act
like this is a new thing.

00:10:11.291 --> 00:10:13.959
But a lot of that fear energy
that is just everywhere,

00:10:13.959 --> 00:10:16.458
I mean, we didn't even
get hit here in Austin,

00:10:16.458 --> 00:10:17.917
and I felt it that weekend.

00:10:17.917 --> 00:10:20.959
In fact, that whole weekend
was just a crazy pants weekend.

00:10:20.959 --> 00:10:22.500
Just lots of fear
energy in the air,

00:10:22.500 --> 00:10:27.083
so it can get really caught
in the body, in my opinion,

00:10:27.083 --> 00:10:28.917
and so today's
practice is gonna help

00:10:28.917 --> 00:10:30.083
kind of alleviate that.

00:10:30.083 --> 00:10:31.417
And this is
just really good too,

00:10:31.417 --> 00:10:34.000
if that's not your thing,
if you sit at a desk.

00:10:34.000 --> 00:10:35.959
Right? Okay, so bring the
palms to the knees,

00:10:35.959 --> 00:10:37.333
and a little Cat-Cow
spinal flex here

00:10:37.333 --> 00:10:39.750
from a seated position.

00:10:39.750 --> 00:10:42.458
You're gonna
inhale, lift the chest.

00:10:42.458 --> 00:10:43.959
And exhale, round.

00:10:45.625 --> 00:10:47.291
So obviously if
you were lying down,

00:10:47.291 --> 00:10:48.542
hopefully you're up by now.

00:10:48.542 --> 00:10:50.834
Forgot to say that.

00:10:50.834 --> 00:10:54.291
Inhale, lift, and exhale, round.

00:10:54.291 --> 00:10:57.208
Hey Benji,
thanks for joining me.

00:10:57.208 --> 00:11:00.959
One more time, inhale,
lift, and exhale, round.

00:11:00.959 --> 00:11:03.834
This time when
you round, stay here

00:11:03.834 --> 00:11:06.917
and really draw your
nose towards your naval.

00:11:08.250 --> 00:11:10.208
Again, stretch
through the upper back body

00:11:10.208 --> 00:11:12.041
with your breath.

00:11:19.959 --> 00:11:22.333
And now, from the pelvic floor,
begin to lift up.

00:11:22.333 --> 00:11:23.750
So root chakra.

00:11:24.959 --> 00:11:28.125
Drawing up through the naval,

00:11:28.125 --> 00:11:31.125
up through the heart space,

00:11:31.125 --> 00:11:33.166
chin still tucks into the chest,

00:11:33.166 --> 00:11:36.708
and then finally we
open up through the throat,

00:11:36.708 --> 00:11:39.166
up through the third eye,

00:11:39.166 --> 00:11:40.750
and the crown.

00:11:40.750 --> 00:11:41.917
Great, now.

00:11:41.917 --> 00:11:44.875
Big inhale in through the nose,

00:11:44.875 --> 00:11:46.708
nice cleansing breath
out through the mouth.

00:11:46.708 --> 00:11:48.041
Don't be shy.

00:11:48.041 --> 00:11:50.041
(exhales loudly)

00:11:50.041 --> 00:11:51.583
Two more just like that,
don't be shy.

00:11:51.583 --> 00:11:55.750
Big inhale, fill your cup,
belly gets bigger,

00:11:55.750 --> 00:11:57.750
then exhale out with sound.

00:11:57.750 --> 00:11:59.792
(exhales loudly)

00:11:59.792 --> 00:12:01.333
And one more.
Big release here,

00:12:01.333 --> 00:12:04.333
big opportunity
to release fear energy,

00:12:04.333 --> 00:12:06.000
anxiety, big inhale.

00:12:07.583 --> 00:12:08.667
Let it go with sound.

00:12:08.667 --> 00:12:10.000
(exhales loudly)

00:12:10.000 --> 00:12:11.500
Nice cleansing breath, awesome.

00:12:11.500 --> 00:12:14.333
We're gonna come
forward onto all fours.

00:12:14.333 --> 00:12:17.125
Benji's gonna go to this side.

00:12:19.583 --> 00:12:21.542
And we'll find
Tabletop Position.

00:12:21.542 --> 00:12:22.583
Lengthen through the crown,

00:12:22.583 --> 00:12:24.708
reach for the tail.

00:12:24.708 --> 00:12:26.834
And here we go,
bumping the hips to the left,

00:12:26.834 --> 00:12:28.125
you're gonna turn your gaze,

00:12:28.125 --> 00:12:29.834
draw a line with your
nose to look all the way

00:12:29.834 --> 00:12:31.834
past your right toes.

00:12:31.834 --> 00:12:36.041
Inhale in here,
exhale come back to center,

00:12:36.041 --> 00:12:38.041
and then all the way
over to the other side.

00:12:38.041 --> 00:12:39.667
Nice and easy.

00:12:39.667 --> 00:12:41.792
And now flow back and
forth in your own time,

00:12:41.792 --> 00:12:43.542
nice and slow.

00:12:43.542 --> 00:12:45.792
And as you do this, see if you
can keep a strong connection

00:12:45.792 --> 00:12:46.875
through your hands.

00:12:46.875 --> 00:12:49.333
Fingers spread wide.

00:12:49.333 --> 00:12:51.333
Connect to mother earth.

00:12:52.333 --> 00:12:56.417
Trust her, trust her support,

00:12:56.417 --> 00:12:58.458
trust that when

00:13:00.250 --> 00:13:01.708
traumatic things happen,

00:13:01.708 --> 00:13:06.291
sometimes they're
wonderful opportunity

00:13:06.291 --> 00:13:08.166
to learn and to heal.

00:13:10.542 --> 00:13:12.041
You're gonna curl the
toes under the next time

00:13:12.041 --> 00:13:13.125
you come back to center.

00:13:13.125 --> 00:13:14.875
And you're gonna
drop the elbows right down

00:13:14.875 --> 00:13:17.125
where the hands are.

00:13:17.125 --> 00:13:19.041
Heart to Earth pose,
inhale, look forward.

00:13:19.041 --> 00:13:21.542
Tilt the pelvis up, so
tailbone really rotates

00:13:21.542 --> 00:13:23.333
up towards the sky.

00:13:23.333 --> 00:13:25.959
And then exhale,
walk the knees back,

00:13:25.959 --> 00:13:27.125
nice and slow.

00:13:28.458 --> 00:13:30.542
Heart melts to the earth.

00:13:32.417 --> 00:13:33.667
Forehead comes to the ground,

00:13:33.667 --> 00:13:37.333
if it doesn't quite
make it, that's alright.

00:13:39.166 --> 00:13:41.208
Breathing deep here.

00:13:41.208 --> 00:13:42.834
Feeling that nice
opening through the chest,

00:13:42.834 --> 00:13:46.667
the shoulders, feeling the
pressure of the earth again

00:13:46.667 --> 00:13:49.625
on your forehead
and on the fingerprints

00:13:49.625 --> 00:13:51.458
as you claw downward.

00:13:53.000 --> 00:13:54.583
Toes are curled
under here to stretch

00:13:54.583 --> 00:13:56.417
through the foot arch.

00:13:56.417 --> 00:13:57.792
Breathing deep.

00:14:00.959 --> 00:14:02.917
So for me,
as I watched the news,

00:14:02.917 --> 00:14:06.792
and I do my
best to pay attention

00:14:06.792 --> 00:14:08.125
and to keep paying attention,

00:14:08.125 --> 00:14:11.792
which yoga really
helps me to pay attention.

00:14:13.667 --> 00:14:16.250
I feel like there's so
much that I'd like to do,

00:14:16.250 --> 00:14:18.166
but so much
that's beyond my control,

00:14:18.166 --> 00:14:20.375
so here on the mat
I can practice

00:14:22.208 --> 00:14:23.959
breath control.

00:14:23.959 --> 00:14:27.333
How I experience
the poses, the postures.

00:14:29.750 --> 00:14:32.250
I'm filling again
my cup or my container

00:14:32.250 --> 00:14:35.750
so that when it's full,
I can serve others,

00:14:35.750 --> 00:14:36.834
reach out to help.

00:14:36.834 --> 00:14:39.792
Be nice and
healthy and available.

00:14:43.291 --> 00:14:45.208
Alright, keep the
toes curled under,

00:14:45.208 --> 00:14:47.667
and you're gonna
slowly lift the forehead.

00:14:47.667 --> 00:14:49.750
You're gonna come
just check into our source,

00:14:49.750 --> 00:14:51.583
our power, so you're
gonna come all the way forward

00:14:51.583 --> 00:14:54.375
into a forearm plank.

00:14:54.375 --> 00:14:57.291
So you lift the knees,
if that's available to you,

00:14:57.291 --> 00:14:58.875
and you're gonna
reach the heels back.

00:14:58.875 --> 00:15:00.000
And maybe some emotion,

00:15:00.000 --> 00:15:02.917
or just some sensation's
gonna start to pop up

00:15:02.917 --> 00:15:04.458
that's not just physical.

00:15:04.458 --> 00:15:06.333
So lift the front body
up to meet the back body.

00:15:06.333 --> 00:15:07.750
Find support from within,

00:15:07.750 --> 00:15:09.000
keep your gaze straight down,

00:15:09.000 --> 00:15:11.041
keep clawing
into the fingertips,

00:15:11.041 --> 00:15:13.250
and breathe deep.

00:15:13.250 --> 00:15:16.708
Again, you can
control, not trust,

00:15:16.708 --> 00:15:20.625
you can control
how you react in this

00:15:20.625 --> 00:15:22.917
as you shake and breathe.

00:15:22.917 --> 00:15:24.458
You can keep
your calm, your cool,

00:15:24.458 --> 00:15:26.250
neck nice and long.

00:15:26.250 --> 00:15:27.583
Trust the experience,

00:15:27.583 --> 00:15:31.625
we're here for three,
two, and one, awesome.

00:15:31.625 --> 00:15:35.041
Bring the knees in,
send the fingertips back,

00:15:35.041 --> 00:15:36.250
so you're gonna
kind of paint your mat

00:15:36.250 --> 00:15:38.041
all the way back.

00:15:38.041 --> 00:15:40.083
And then nice
and easy on one ear,

00:15:40.083 --> 00:15:42.250
any ear, you're
gonna turn your head,

00:15:42.250 --> 00:15:44.208
and my head's gonna
be right in Benji's butt.

00:15:44.208 --> 00:15:45.667
Awesome.

00:15:45.667 --> 00:15:46.708
Breathe deep.

00:15:48.625 --> 00:15:52.083
Let your neck
and shoulders rest.

00:15:52.083 --> 00:15:54.166
Inhale lots of love in.

00:15:55.834 --> 00:15:57.291
Exhale lots of love out,

00:15:57.291 --> 00:15:58.917
awesome, bring
it back to center.

00:15:58.917 --> 00:16:02.333
And turn onto the opposite ear.

00:16:02.333 --> 00:16:03.708
Again, inhale.

00:16:03.708 --> 00:16:06.750
Feel your back expand.

00:16:06.750 --> 00:16:11.583
So feel the skin of the back
stretch as you breathe in.

00:16:11.583 --> 00:16:14.083
And soften as you breathe out.

00:16:15.041 --> 00:16:16.708
And you'll
finally head to center,

00:16:16.708 --> 00:16:18.750
forehead to the mat.

00:16:18.750 --> 00:16:21.375
Big inhale, lots of love in.

00:16:23.125 --> 00:16:24.542
In the back of that heart space,

00:16:24.542 --> 00:16:26.583
just softens as you breathe out.

00:16:26.583 --> 00:16:29.792
(exhales loudly)

00:16:32.041 --> 00:16:34.250
Awesome, press into
the tops of your feet.

00:16:34.250 --> 00:16:35.917
Use your fingertips for support,

00:16:35.917 --> 00:16:37.875
tuck the chin into the chest,

00:16:37.875 --> 00:16:40.291
and slowly roll up.

00:16:42.792 --> 00:16:45.417
Great, take one
hand to your heart,

00:16:45.417 --> 00:16:47.667
and one hand to your belly.

00:16:49.500 --> 00:16:52.625
Close your eyes and once again,

00:16:52.625 --> 00:16:55.125
nice long smooth deep breaths.

00:17:01.834 --> 00:17:04.000
As you breathe in,
see if you can feel

00:17:04.000 --> 00:17:06.959
the expansion
of the lower belly.

00:17:06.959 --> 00:17:10.625
Imagine this warmth, or
this maybe soft warm light

00:17:10.625 --> 00:17:12.125
as you breathe in.

00:17:13.875 --> 00:17:17.083
And then just a very natural
softening as you breathe out.

00:17:19.125 --> 00:17:21.625
Control your breath, big inhale.

00:17:24.290 --> 00:17:25.959
And relax.

00:17:28.541 --> 00:17:30.333
And one more time.
Big inhale.

00:17:33.625 --> 00:17:34.625
And release.

00:17:36.750 --> 00:17:38.083
Awesome, bring
the hands together,

00:17:38.083 --> 00:17:39.583
rub them together.

00:17:42.542 --> 00:17:44.542
Maybe close your
eyes or soften your gaze

00:17:44.542 --> 00:17:46.083
to go inward here.

00:17:46.083 --> 00:17:47.250
And as you go inward,

00:17:47.250 --> 00:17:49.583
tending to that inner light.

00:17:52.291 --> 00:17:55.667
Know that
there's so many people.

00:17:55.667 --> 00:17:57.667
You can also zoom out,
doing this with you,

00:17:57.667 --> 00:17:59.083
you're not alone.

00:18:02.500 --> 00:18:03.750
And you're gonna inhale in,

00:18:03.750 --> 00:18:05.959
thanks for the exhale Benji.

00:18:05.959 --> 00:18:06.792
And then exhale.

00:18:06.792 --> 00:18:09.917
Just place your
hands on your face.

00:18:09.917 --> 00:18:11.041
Feel that energy

00:18:11.041 --> 00:18:13.708
and just,
whatever this means to you,

00:18:13.708 --> 00:18:16.291
send some good
energy out to someone else,

00:18:16.291 --> 00:18:17.708
to those in need.

00:18:21.333 --> 00:18:24.375
So positive energy
breeds positive energy.

00:18:25.375 --> 00:18:28.542
And negative energy
breeds negative energy.

00:18:28.542 --> 00:18:31.041
This is my opinion.

00:18:31.041 --> 00:18:34.083
I feel it, I experience it.

00:18:34.083 --> 00:18:36.041
For me, it is a truth.

00:18:38.542 --> 00:18:41.667
Gently bring the hands down.

00:18:41.667 --> 00:18:44.291
So sending negative energy
up to people is never good

00:18:44.291 --> 00:18:47.458
when there's a
catastrophe or a problem.

00:18:47.458 --> 00:18:49.875
Like, if you're
sending concern or worry.

00:18:49.875 --> 00:18:51.792
The best thing
you can do for people

00:18:51.792 --> 00:18:53.125
if you want to help,

00:18:53.125 --> 00:18:56.250
is to really create more
positive energy in the Earth.

00:18:56.250 --> 00:18:57.750
Right? If you
can make donations,

00:18:57.750 --> 00:18:59.000
you can send money, great.

00:18:59.000 --> 00:19:00.125
But not everyone can.

00:19:00.125 --> 00:19:03.375
So one thing you can
always do is cultivate

00:19:03.375 --> 00:19:04.500
and fill your cup.

00:19:04.500 --> 00:19:06.417
Cultivate this
positive energy in your cup

00:19:06.417 --> 00:19:09.250
and your container
so it can overflow

00:19:09.250 --> 00:19:10.667
and serve others.

00:19:11.625 --> 00:19:12.458
Alright.

00:19:13.375 --> 00:19:15.708
Bring the knees super wide.

00:19:15.708 --> 00:19:17.667
Benji, I think you're gonna
have to move for this one,

00:19:17.667 --> 00:19:18.667
do you mind?

00:19:19.583 --> 00:19:21.000
Then we're gonna tend
to the upper back body

00:19:21.000 --> 00:19:23.917
by coming forward,
inhale, extend the crown,

00:19:23.917 --> 00:19:25.834
nice and easy movement.

00:19:25.834 --> 00:19:28.333
And then exhale round through.

00:19:29.208 --> 00:19:30.625
Again, inhale, come forward,

00:19:30.625 --> 00:19:33.708
extend the crown,
knees are wide.

00:19:33.708 --> 00:19:36.792
And exhale round through.

00:19:36.792 --> 00:19:39.208
Now on your next one, you might
walk the hands out a little bit.

00:19:39.208 --> 00:19:41.625
You're gonna inhale, reach
the right fingertips forward,

00:19:41.625 --> 00:19:43.083
hi Benji.

00:19:43.083 --> 00:19:45.875
And then exhale,
thread the needle.

00:19:45.875 --> 00:19:49.041
So your ears are gonna
come to the earth again.

00:19:49.041 --> 00:19:50.417
You're gonna listen.

00:19:50.417 --> 00:19:52.458
Bring the elbow, left elbow up.

00:19:52.458 --> 00:19:53.750
And you're gonna
breathe into the upper back body

00:19:53.750 --> 00:19:57.917
and try to rotate your heart
space up towards the sky.

00:19:59.667 --> 00:20:01.083
Inhale lots of love in,

00:20:01.083 --> 00:20:04.250
and as you exhale, think about
releasing any fear energy,

00:20:04.250 --> 00:20:05.792
any anxiety.

00:20:10.542 --> 00:20:12.542
Nice cleansing exhalations.

00:20:12.542 --> 00:20:14.834
Nice full loving inhalations.

00:20:19.000 --> 00:20:21.959
And then slowly
bring it back to center,

00:20:21.959 --> 00:20:24.708
and inhale, send the
left fingertips forward.

00:20:24.708 --> 00:20:26.083
Hey buddy.

00:20:26.083 --> 00:20:28.500
And then thread the needle.

00:20:28.500 --> 00:20:30.417
And so, nice and
active in the shape today.

00:20:30.417 --> 00:20:32.583
Bend the right
elbow up towards the sky,

00:20:32.583 --> 00:20:34.875
really try to
rotate your heart space

00:20:34.875 --> 00:20:36.792
up towards the ceiling.

00:20:37.834 --> 00:20:39.417
And breathe deep,

00:20:39.417 --> 00:20:41.333
inhale lots of love in.

00:20:43.875 --> 00:20:47.875
Exhale to release
any fear, any anxiety.

00:20:55.125 --> 00:20:57.375
(exhales loudly)

00:20:57.375 --> 00:20:59.834
Awesome, and then
come back to center.

00:20:59.834 --> 00:21:03.250
Nice and easy, walk the
knees underneath the hips.

00:21:03.250 --> 00:21:05.417
Plant the palms with respect.

00:21:05.417 --> 00:21:07.625
Respect to the earth,

00:21:07.625 --> 00:21:10.166
trust she knows
what she's doing.

00:21:10.166 --> 00:21:11.291
And the 
respect to your body

00:21:11.291 --> 00:21:12.458
as you claw
through the fingertips,

00:21:12.458 --> 00:21:13.959
take pressure up off the wrists.

00:21:13.959 --> 00:21:15.458
Curl the toes under.

00:21:15.458 --> 00:21:18.208
And slowly lift the tail.

00:21:18.208 --> 00:21:20.875
Downward Facing Dog.

00:21:20.875 --> 00:21:22.250
When you get there,
pedal it out,

00:21:22.250 --> 00:21:23.500
nice and easy.

00:21:24.959 --> 00:21:27.041
Stretching
through the whole body,

00:21:27.041 --> 00:21:28.792
your whole container.

00:21:30.375 --> 00:21:32.959
Close your eyes and get lost
in the sound of your breath.

00:21:32.959 --> 00:21:36.125
Send light, send love,
send peace and support

00:21:36.125 --> 00:21:39.291
out to those by cultivating,
to those who need it,

00:21:39.291 --> 00:21:42.125
by cultivating
it within yourself.

00:21:43.375 --> 00:21:46.125
(exhales loudly)

00:21:49.875 --> 00:21:52.458
And if we're all
practicing this together,

00:21:52.458 --> 00:21:53.875
if we're all doing that,

00:21:53.875 --> 00:21:58.000
imagine what contribution
we can make to the world,

00:21:58.000 --> 00:22:00.250
to humanity, to society.

00:22:02.917 --> 00:22:05.250
Imagine what our
response could be

00:22:05.250 --> 00:22:09.333
to that which is
way beyond our control.

00:22:12.125 --> 00:22:14.333
Alright, inhale,
lift onto the tippy toes,

00:22:14.333 --> 00:22:17.542
lift the heels, and
then exhale drop the heels.

00:22:17.542 --> 00:22:18.750
Cleansing breath
as you breathe out.

00:22:18.750 --> 00:22:21.834
Inhale, lift, exhale, release.

00:22:23.250 --> 00:22:26.000
Inhale lift, maybe you
bring the audible exhale back.

00:22:26.000 --> 00:22:27.834
(exhales loudly)

00:22:27.834 --> 00:22:29.583
And two more times.

00:22:30.542 --> 00:22:32.166
Cleansing.

00:22:32.166 --> 00:22:33.041
And one more.

00:22:33.041 --> 00:22:35.291
Claw through the fingertips.

00:22:35.291 --> 00:22:37.291
Cleansing, drop the heels.

00:22:37.291 --> 00:22:38.250
Awesome.

00:22:38.250 --> 00:22:41.041
Slowly lower the knees,

00:22:41.041 --> 00:22:44.417
Child's Pose,
paint the mat down.

00:22:44.417 --> 00:22:46.250
And forehead comes to the earth.

00:22:46.250 --> 00:22:49.375
Round through
the upper back body.

00:22:49.375 --> 00:22:50.625
Relax everything.

00:22:50.625 --> 00:22:52.750
Let go, a complete
and total surrender.

00:22:52.750 --> 00:22:55.083
If you want, you can bring
your index finger and thumb

00:22:55.083 --> 00:22:57.834
together here lightly, softly.

00:23:03.875 --> 00:23:05.917
So stay really
present here in belasana

00:23:05.917 --> 00:23:07.000
as you breathe in and out.

00:23:07.000 --> 00:23:10.417
Feel the expansion
of the back body.

00:23:10.417 --> 00:23:13.792
And feel the
release as you breathe out.

00:23:13.792 --> 00:23:16.000
Let your breath move you.

00:23:20.041 --> 00:23:21.500
It's easy to just kind of absorb

00:23:21.500 --> 00:23:24.375
everything that's
going on in the world.

00:23:24.375 --> 00:23:27.125
And forget to tend
to this kind of sacred,

00:23:27.125 --> 00:23:30.125
important space within that's,

00:23:30.125 --> 00:23:30.959
I don't know about you,

00:23:30.959 --> 00:23:32.375
but is my savior.

00:23:35.750 --> 00:23:38.125
So close your eyes and
imagine a line in the spine

00:23:38.125 --> 00:23:39.291
from the tail.

00:23:40.166 --> 00:23:41.500
Pinpoint it now.

00:23:42.875 --> 00:23:45.625
All the way up
through the crown.

00:23:48.083 --> 00:23:49.834
And if this shape
isn't chill for you,

00:23:49.834 --> 00:23:51.166
you can just sit up nicely,

00:23:51.166 --> 00:23:53.291
head over heart.

00:23:53.291 --> 00:23:55.041
Nice and easy,
relaxing the shoulders.

00:23:55.041 --> 00:23:56.834
Imagining this
line in the spine.

00:23:56.834 --> 00:23:59.250
From the base to the crown.

00:24:11.333 --> 00:24:12.166
Awesome.

00:24:12.166 --> 00:24:14.041
And slowly bring the
fingertips all the way

00:24:14.041 --> 00:24:16.333
back up towards the
front edge of your mat.

00:24:16.333 --> 00:24:18.834
Come all the
way up on all fours.

00:24:18.834 --> 00:24:20.792
You're gonna cross the ankles,

00:24:20.792 --> 00:24:23.583
and we're gonna come back
into a nice, comfortable seat.

00:24:23.583 --> 00:24:25.291
Go ahead and place
your feet on the ground.

00:24:25.291 --> 00:24:27.500
And again, feel
that foot connection

00:24:27.500 --> 00:24:29.792
to the earth, called palabandas.

00:24:29.792 --> 00:24:33.375
Pressing through the
ball joint of the big toe.

00:24:33.375 --> 00:24:35.083
The pinkie toe,
the ball joint, and the

00:24:35.083 --> 00:24:36.750
back two corneres of the heels.

00:24:36.750 --> 00:24:39.417
These are in line with the hips.

00:24:40.375 --> 00:24:42.792
Benji, everybody.

00:24:42.792 --> 00:24:44.500
And then you're gonna
swim the fingertips back,

00:24:44.500 --> 00:24:47.166
fingertips are going
to point towards your bum.

00:24:47.166 --> 00:24:48.667
And then loop the shoulders,

00:24:48.667 --> 00:24:52.417
wrap the shoulder blades around
to support your heart space.

00:24:52.417 --> 00:24:53.625
And you might just stay here,

00:24:53.625 --> 00:24:55.166
'cause you might feel it man.

00:24:55.166 --> 00:24:56.792
Your chest is opening.

00:24:56.792 --> 00:24:58.333
You've been rounded forward.

00:24:58.333 --> 00:25:01.250
You've been in survival mode.

00:25:01.250 --> 00:25:03.750
Bless your heart, I'm serious.

00:25:05.500 --> 00:25:06.750
So whatever you've
been going through,

00:25:06.750 --> 00:25:08.792
this might just feel
good to lift the chest here

00:25:08.792 --> 00:25:10.625
and stay here.

00:25:10.625 --> 00:25:14.041
Or, we're gonna ground
through that foot connection,

00:25:14.041 --> 00:25:16.417
patabonda, ball
joint of the big toe,

00:25:16.417 --> 00:25:17.375
ball joint of the pinkie toe,

00:25:17.375 --> 00:25:18.917
and the back two
corners of the heels

00:25:18.917 --> 00:25:21.708
and we're gonna inhale in,
feel the expansion,

00:25:21.708 --> 00:25:23.125
through all four
sides of the torso.

00:25:23.125 --> 00:25:25.041
And then exhale,
claw through the fingetips,

00:25:25.041 --> 00:25:27.375
and slowly lift the hips up.

00:25:29.208 --> 00:25:31.708
And you're gonna think of
your sits bones, or your bum,

00:25:31.708 --> 00:25:34.708
really reaching
towards the backs of the knees.

00:25:34.708 --> 00:25:37.458
Shins forward.

00:25:37.458 --> 00:25:38.792
And you might just come here

00:25:38.792 --> 00:25:40.792
or you might
continue to lift hip points up

00:25:40.792 --> 00:25:42.458
towards the sky.

00:25:42.458 --> 00:25:43.667
Up towards the chin,

00:25:43.667 --> 00:25:47.166
and then maybe lift
the gaze all the way up.

00:25:47.166 --> 00:25:49.375
This is going to be a
little different for everyone.

00:25:49.375 --> 00:25:50.625
I'm definitely feeling tightness

00:25:50.625 --> 00:25:51.917
in my pecs and shoulders.

00:25:51.917 --> 00:25:54.792
So this is where I'm
meeting my appropriate edge.

00:25:54.792 --> 00:25:56.458
Be careful that the
knees don't splay out here,

00:25:56.458 --> 00:25:59.083
but you're
squeezing the knees together.

00:25:59.083 --> 00:26:02.500
Again, shins forward.

00:26:02.500 --> 00:26:04.041
Sits bones towards
the backs of the knees.

00:26:04.041 --> 00:26:05.041
Take one more breath here,

00:26:05.041 --> 00:26:07.750
claw through the fingertips.

00:26:07.750 --> 00:26:11.166
And then slowly
release all the way down.

00:26:12.250 --> 00:26:15.500
Awesome, send the
legs out in front.

00:26:15.500 --> 00:26:17.041
Dundasana.

00:26:17.041 --> 00:26:18.959
With the palms face up.

00:26:21.208 --> 00:26:24.291
Close your eyes and just
feel that flush of energy.

00:26:24.291 --> 00:26:25.583
See if you can
stack head over heart,

00:26:25.583 --> 00:26:27.083
heart over pelvis.

00:26:27.959 --> 00:26:29.917
Feet are awake.

00:26:29.917 --> 00:26:32.417
Whole body is awake and alive.

00:26:41.750 --> 00:26:43.875
Awesome. From here, you're
gonna hug the right knee

00:26:43.875 --> 00:26:45.458
all the way up and in.

00:26:45.458 --> 00:26:47.583
Give it a nice squeeze.

00:26:47.583 --> 00:26:51.083
Left elbow comes
to the right knee.

00:26:51.083 --> 00:26:53.125
And then right
fingertips come behind.

00:26:53.125 --> 00:26:56.125
And you're gonna look
past your right shoulder,

00:26:56.125 --> 00:26:59.041
and now look past
your left shoulder.

00:26:59.041 --> 00:27:02.041
And now from here,
you're gonna nod.

00:27:03.166 --> 00:27:04.542
Nod the head.

00:27:10.708 --> 00:27:12.458
And try to feel
that awesome stretch

00:27:12.458 --> 00:27:14.250
on the right side of the neck.

00:27:17.125 --> 00:27:19.250
And then release.

00:27:19.250 --> 00:27:20.542
Hug the left knee in,

00:27:20.542 --> 00:27:21.834
last bit here.

00:27:21.834 --> 00:27:23.917
Right elbow to left knee.

00:27:23.917 --> 00:27:25.250
Go ahead and take the twist,

00:27:25.250 --> 00:27:27.458
look past your left shoulder,

00:27:27.458 --> 00:27:29.542
and then keep the
twist and turn your gaze

00:27:29.542 --> 00:27:31.917
to look past the right.

00:27:31.917 --> 00:27:34.667
And begin to nod nice and slow.

00:27:38.208 --> 00:27:39.500
Feeling that length,

00:27:39.500 --> 00:27:42.458
that stretch
through the trap muscle

00:27:42.458 --> 00:27:44.500
through the left
side of your neck.

00:27:44.500 --> 00:27:47.834
All the way down to
the upper back body.

00:27:53.708 --> 00:27:56.083
Awesome, and then release.

00:27:56.083 --> 00:27:57.458
Great, send both legs out,

00:27:57.458 --> 00:27:59.959
come to lie flat on your back.

00:28:02.125 --> 00:28:03.583
Again, one hand to the heart,

00:28:03.583 --> 00:28:05.291
and one hand to the belly here.

00:28:05.291 --> 00:28:07.166
Just let everything go.

00:28:10.208 --> 00:28:11.458
Deep breath in.

00:28:13.250 --> 00:28:14.208
And on your next exhale,

00:28:14.208 --> 00:28:15.417
relax the weight of your body,

00:28:15.417 --> 00:28:18.333
completely and
fully into your mat.

00:28:26.542 --> 00:28:28.458
Inhale lots of love in.

00:28:31.000 --> 00:28:33.000
And exhale to release.

00:28:33.000 --> 00:28:35.750
(exhales loudly)

00:28:49.458 --> 00:28:50.750
If time allows,

00:28:50.750 --> 00:28:53.291
or you're on the Find
what Feels Good Membership,

00:28:53.291 --> 00:28:56.375
you might stay
here for a bit longer.

00:28:56.375 --> 00:28:59.125
You might pull the heels up.

00:28:59.125 --> 00:29:00.667
For a little hip opener.

00:29:00.667 --> 00:29:02.250
Supacabadacanasana.

00:29:08.750 --> 00:29:10.708
But if you're ready to go,

00:29:10.708 --> 00:29:13.375
or you're
watching this on YouTube,

00:29:13.375 --> 00:29:15.875
let's go ahead and
bring our palms together,

00:29:15.875 --> 00:29:18.083
and bring the thumbs
right up to the third eye.

00:29:18.083 --> 00:29:20.417
Keep your shoulders relaxed.

00:29:28.125 --> 00:29:30.166
Take a deep breath in.

00:29:33.000 --> 00:29:34.959
And long breath out.

00:29:37.708 --> 00:29:41.458
And finally, drop
the thumbs to the heart.

00:29:42.750 --> 00:29:44.583
Take a deep breath in.

00:29:46.333 --> 00:29:48.333
And a long breath out.

00:29:51.458 --> 00:29:53.667
And slowly, come onto one side,

00:29:53.667 --> 00:29:57.708
any side, and press
yourself up nice and slow.

00:29:57.708 --> 00:29:59.375
And keep your eyes closed here.

00:29:59.375 --> 00:30:01.291
Stay inward.

00:30:01.291 --> 00:30:02.708
Feel it out.

00:30:11.333 --> 00:30:14.583
And come up to a
nice comfortable seat.

00:30:19.375 --> 00:30:21.792
And just notice how you feel.

00:30:24.208 --> 00:30:27.500
And smile, pat
yourself on the back

00:30:27.500 --> 00:30:30.542
for taking this time to not only

00:30:30.542 --> 00:30:33.291
take care of yourself
and find that peace and love

00:30:33.291 --> 00:30:35.834
and support that you deserve,

00:30:35.834 --> 00:30:39.792
but you do desire a need in

00:30:39.792 --> 00:30:42.250
tumultuous times.

00:30:42.250 --> 00:30:44.458
But also to send it out,

00:30:44.458 --> 00:30:46.458
send that good energy,
that positive energy

00:30:46.458 --> 00:30:47.625
out to others.

00:30:50.083 --> 00:30:52.500
It's important.

00:30:52.500 --> 00:30:54.000
Bring the palms
together one last time,

00:30:54.000 --> 00:30:57.041
and we take a deep breath in,

00:30:57.041 --> 00:30:58.542
and we bow.

00:30:58.542 --> 00:30:59.375
Namaste.

00:31:09.708 --> 00:31:10.542
Namaste.

00:31:18.041 --> 00:31:20.625
(upbeat music)