WEBVTT

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- Hey everyone, what's up and
welcome to Yoga with Adriene.

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I'm Adriene and today 
we have a big request,

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this is yoga for climbers.

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But also really great 
for anyone who's wanting

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to do a little ditty 
to cultivate more balance,

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coordination, 
flexibility, and stability.

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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 standing today

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feet hip width apart.

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Take a nice deep breath in,

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and as you exhale, 
just let go of the day

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or the morning thus far, 
relax your shoulders.

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Let's really drop in 
to this time for yourself

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whether you're a 
climber, or a non-climber,

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let's use this time, 
really utilize this time

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to cultivate a little balance
and to find what feels good.

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So deep breath in again, 
stand up nice and tall,

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and as you exhale just think
of a release, a letting go.

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He totally just sighed.

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Nice buddy, Benji's with us.

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Big inhale,

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and exhale.

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And one more time, 
big full breath in,

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and exhale, maybe 
relax your shoulders

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just in case they're 
creeping up towards your ears.

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Awesome, now to the neck.

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We're just gonna drop 
one ear over one shoulder.

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And feel a nice gentle release
in the side of the neck.

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And then over to the other side.

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And then you're just gonna go
back and forth on your own.

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And you can pause 
there and breathe,

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or you can keep 
the movement going.

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We're just kind of 
coming into the moment

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so that we can really 
maximize this time for ourself,

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but also create 
efficient movement.

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So, today's practice 
is about coordination,

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and it's about moving 
from your center, your core.

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So if your mind is 
kind of distracted,

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you can start to just zero in
on the sensation of the neck,

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the sound of your breath, 
maybe how you're

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distributing your 
weight in the feet.

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And then notice if you're kind
of locking out the legs here,

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see if you can 
softly bend your knees.

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Alright, sweet, then 
bring the head back to center.

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We're just gonna nice 
and easy nod the head,

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drop the chin to the chest,

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and then look 
up towards the sky.

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And now notice 
if you've lost your

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nice, deep conscious breath.

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And the thing about 
climbing, and I won't pretend

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that I'm like some 
professional climber of course,

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but I did talk to some of my
pals and do some research,

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and the thing about 
climbing that I was noticing is,

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the breath, a lot of times
when we get into this focused

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scenario, or when we're 
trying to hold our balance,

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and we see this in yoga all
the time, we hold our breath.

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Alright, bring the head
back to center and here we go.

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We're gonna send the 
fingertips up towards the sky.

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Big inhale as you stretch, 
reach way up high,

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and then exhale to float it
down, wiggle the fingertips,

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really open up through 
the pecs and the chest.

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So again, 
maximize this movement,

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see how efficient you can be.

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Instead of just 
inhaling while you reach up,

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exhale come down, because 
that's what we do in yoga,

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see if you can really get the
most out of your movement,

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nice and in control, so big
inhale, then reach for the sky,

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and exhale, 
opening through the chest,

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float the fingertips down.

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Now you know what 
you're doing, or somewhat,

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so you can take your 
eyes off the video, off me,

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and really start to 
maybe integrate the neck,

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so the nodding movement 
that we did, chin to chest,

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and then big inhale to 
look up towards the sky.

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And I start to really 
sync up with my breath here,

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find length through all 
four sides of the torso.

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See if you can 
distribute your weight evenly

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through the soles of your feet.

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(laughing) Benji, man.

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And let's do one 
more big full breath,

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inhale, why not, lots of 
love in, reach for the sky.

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And exhale, why not, 
exhale lots of love out.

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Bring it down, all right.

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Interlace the fingertips
behind the back, sorry buddy.

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We're gonna interlace, draw
the knuckles down and away.

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Title of my 
second book, I told you,

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one day I'm gonna write it.

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And lift the chest here.

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Now pause, see if you can 
lengthen your tailbone down

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and bring your belly button in,

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and then head over heart, 
heart over pelvis here.

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Breathe deep.

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If you're kind of 
craving a little more here,

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see if you can bring the palms
together, really together.

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And if that's not 
happening for your body

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just breathe deep and let it
unfold, don't force or press.

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So nice and open through 
the chest, pecs, collarbone,

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breathe deep.

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Fab, then bend the 
knees, generously inhale,

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smile a little bit, 
why not, life's too short,

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and then exhale, 
draw your navel in

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and we're gonna draw a 
big rainbow with the knuckles

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all the way up 
towards the ceiling or the sky

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and then maybe 
over past the head.

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So this'll be 
different for everyone.

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You may get here, you might
get belly towards the thighs.

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And then if you can, relax
the weight of your head down

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and breathe a little deeper.

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We're here for five, 
inhale lots of love in,

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three, exhale lots of 
love out, and then here we go

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on the one, dig into 
the heels and you're gonna

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slowly roll it up, 
keep the fingers interlaced.

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Roll it up, 
press into your feet,

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and then break free the chains

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(exaggerating exhale) 
Mountain Pose.

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Now, stay 
present here, in control.

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Feel that sensation, 
that flush of

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fresh blood.

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Ah.

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Nice, and we'll take 
the fingertips forward,

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right arm over the left, just
give yourself a big hug here.

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So your fingertips 
are gonna kind of come in

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towards the center of your back,

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and then you're gonna lift
your elbows, inhale and exhale.

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Awesome, same thing, this 
time opposite thumb on top,

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so reach behind, 
opposite thumb comes on top

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as you interlace, 
knuckles draw down and away,

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so the shoulder blades 
come in towards each other

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and we stand up 
nice and tall, breathe.

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Maybe the palms come together.

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Lengthen tailbone down, 
so there's a gentle kind of

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lengthening of 
the tailbone down.

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You know, like this.

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I hate to say tuck 
of the pelvis because

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that's a little 
old school now, people,

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it creates compression 
so, just lengthen it down,

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just experiment, 
and then here we go,

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same thing when 
you're ready, bend the knees

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and we start to take it forward.

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So keep reaching the knuckles
way up high towards the sky,

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and then check out how 
it is for your body today.

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Every time you come 
to practice on the mat

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stay present in 
the existing narrative.

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So your hamstrings 
some days, well every day,

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hamstrings are the 
exception, they're always tight.

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Relax the weight of the 
head over, breathe deep.

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But really be present in 
the sensation of your body.

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Maybe it's different 
because of a workout,

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because of travel, 
because of something emotional,

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because of something you ate.

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So it's worth it to 
really make the practice

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about being present rather than

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what you think you 
know about your body.

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Dig into the heels, we're
here for five, breathe deep,

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four,

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three,

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two, stick with me, 
nice and in control,

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that's the name 
of the game today.

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Press into the heels, 
engage the inner thighs

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as you roll up.

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And if you're shaking 
or a little trembly here,

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that's the ticket.

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Sometimes it's not 
what we do but how we do it,

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the way in which 
we do it, here we go,

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break free the chains 
(exaggerating exhale).

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Mountain Pose, go ahead 
and open the palms forward.

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Creaky floor.

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And then lift up 
from the armpit chest.

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And if you need 
a little movement,

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rotation in the 
wrists or anything here,

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of course feel free to take it.

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(sighing)

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Awesome, let's bring the 
hands together at the heart.

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You're gonna actively 
press the palms together here.

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Beautiful, and then 
send the fingertips forward,

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this time left arm over,
just give yourself a big hug.

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You're gonna try to 
inch the fingers behind

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the center of 
your back one more time

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and inhale, lift the elbow,

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and then exhale 
let it all go, awesome.

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Inhale, reach for the sky.

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And then all the way down 
on an exhale, Forward Fold.

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Awesome work.

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Inhale halfway lift, 
nice flat back position.

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Exhale fold all the way down.

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Inhale to reach for 
the sky, you got this,

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big stretch, big breath.

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And exhale hands to heart, 
lengthen tailbone down.

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So start to tap into a 
longer, smoother breath.

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So if you're new to the practice

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or if it seems 
really arduous, no problem

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just keep returning to 
the sound of your breath

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and see if you can 
really kind of keep that

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as your number one 
goal, your number one,

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not goal but 
focus, that's nicer.

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Okay, we're gonna shift 
our weight to the left foot.

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We're gonna 
grab the right ankle,

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just a nice quad stretch here.

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Use this left thumb 
to lift your sternum

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and then see if you can lengthen

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the tailbone down a bit here.

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Breathing deep. (exhaling)

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Awesome, then slowly release,
palms come together, namaste.

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Shift to the right foot 
and now we're gonna catch

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the left ankle, again 
use your right thumb here

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to lift your chest up, 
so if you're collapsing here

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it's gonna be a 
little bit tricky.

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So squeeze into the 
midline, lift your heart,

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lift your chest and breathe.

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Quad stretch, 
nice front hip stretch.

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Lengthening tailbone down
instead of letting it tip out.

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Awesome, then one more breath,
using exhale to release.

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Gorgeous, here we go, 
press the palms together.

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So really, really activate, 
press elbows, excuse me,

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send elbows out left to right

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as you press into your knuckles.

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(clicking tongue and exhaling)

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Awesome, then release, 
inhale, reach for the sky.

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Exhale Forward Fold, 
all the way down.

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Inhale halfway 
lift, your version,

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just find length in your neck.

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And exhale fold.

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Great, root to rise here,

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inhale and reach 
for the sky, you got it.

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And exhale hands to heart.

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All right.

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Step the feet hip width apart
if they are not already.

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I'm gonna step on Benji's 
ear and then they're gonna

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call the animal police.

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And then we're gonna 
shift our weight again

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over to the left foot.

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And then you're gonna 
take your right toes out,

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and we're gonna squeeze 
everything into the midline.

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If you're familiar with this
kind of navel lock, core lock,

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we call it Uddiyana Bundha,
we'll do a video just on that.

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But we're just gonna 
kind of draw the navel

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in and up a little bit, 
just experiment with that.

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So we're activating 
the core, all right.

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And then we're gonna keep 
the palms pressing together

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so we've kind of 
activated all of these things

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to maybe lift the 
right toe off the ground.

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And if that's like whoa, 
no, then we'll just kind of

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work maybe with 
one breath at a time.

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But if you can stay there and
breathe, let's give it a go.

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You can flex the 
foot or point the toe.

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And then we're gonna 
bring a little soft bend

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to that left knee so 
we're not locked out here.

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Glutes turn on, 
navel's activated,

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core's activated, 
navel's drawing in.

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Neck is nice and 
long, chest is lifted.

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And then if you're 
here and you're starting to

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sweat bullets, breathe.

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And if you're here 
and you feel pretty good,

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like I've got this 
Adriene, what else you got?

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Then slowly send the 
left fingertips up high,

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and then exhale, we're gonna
go left elbow to right knee,

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squeeze everything in.

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Let's give it a go, 
inhale to find extension

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and exhale, squeeze in.

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Now, we can take the 
right fingertips out now,

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inhale expand, 
have some fun with it.

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Exhale, bring everything in.

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Inhale, expand.

00:12:30.483 --> 00:12:31.751
And exhale bring everything in.

00:12:31.751 --> 00:12:35.922
Let's do three more, 
moving with your breath, inhale.

00:12:37.257 --> 00:12:41.294
Exhale, nice and slow, 
controlled movement.

00:12:41.294 --> 00:12:44.831
Inhale, whoa my left 
glute is really turning on,

00:12:44.831 --> 00:12:47.467
and then, in and 
let's do one more.

00:12:47.467 --> 00:12:49.936
Inhale, spread the fingers, 
spread the toes,

00:12:49.936 --> 00:12:51.137
smile, life is good.

00:12:51.137 --> 00:12:52.538
And then here we go, 
from the navel,

00:12:52.538 --> 00:12:54.841
everything into the center 
(exaggerating exhale)

00:12:54.841 --> 00:12:56.309
and then release.

00:12:56.309 --> 00:12:59.479
Plant your feet firmly, 
bring the palms together,

00:12:59.479 --> 00:13:02.982
elbows left to right. (exhaling)

00:13:02.982 --> 00:13:03.816
Inhale

00:13:05.618 --> 00:13:06.519
and exhale.

00:13:07.987 --> 00:13:11.190
Shift your weight 
over to your right foot.

00:13:11.190 --> 00:13:13.126
Left toe comes to the ground.

00:13:13.126 --> 00:13:15.228
So you can really work 
here, so if your body's tired,

00:13:15.228 --> 00:13:18.865
or maybe again, you're 
kind of new to practice here,

00:13:18.865 --> 00:13:22.235
starting this practice because
you want to create more

00:13:22.235 --> 00:13:24.137
balance and 
coordination in the body,

00:13:24.137 --> 00:13:26.780
give yourself a 
break man, like if the leg

00:13:26.780 --> 00:13:29.108
isn't coming up, 
squeeze, engaging the thighs

00:13:29.108 --> 00:13:31.544
and work here, and just work
little baby moments here,

00:13:31.544 --> 00:13:34.547
engaging all the right muscles
so that you're creating

00:13:34.547 --> 00:13:37.977
support rather than kind of
faking it 'til you make it.

00:13:37.977 --> 00:13:40.219
This is the one place 
that that doesn't really jive

00:13:40.219 --> 00:13:42.722
I think, in my opinion.

00:13:42.722 --> 00:13:44.891
In my other 
career it's (laughing),

00:13:44.891 --> 00:13:47.460
in every other area of my
life fake it 'til you make it

00:13:47.460 --> 00:13:49.362
works, but not 
on the yoga mat so

00:13:49.362 --> 00:13:53.886
softly bend that right knee,
and maybe you're here already.

00:13:55.835 --> 00:13:57.437
Just checking it out, all right.

00:13:57.437 --> 00:14:00.740
Especially if you're 
a climber, you know how

00:14:00.740 --> 00:14:05.078
the left and the right 
side can be very different.

00:14:05.078 --> 00:14:06.846
So honor that in 
your body and make sure

00:14:06.846 --> 00:14:08.214
you're not holding your breath.

00:14:08.214 --> 00:14:10.616
And if you're ready, 
let's send the right fingertips

00:14:10.616 --> 00:14:13.853
all the way out, 
kind of like an arabesque.

00:14:13.853 --> 00:14:17.457
And then exhale, reel 
everything in, navel in,

00:14:17.457 --> 00:14:20.126
try to really 
move from your center.

00:14:20.126 --> 00:14:22.629
And then inhale, there's a
tendency to wanna rush this

00:14:22.629 --> 00:14:25.298
so keep it nice and 
slow and controlled.

00:14:25.298 --> 00:14:28.568
And then exhale, 
squeeze everything in.

00:14:29.602 --> 00:14:32.405
Inhale, maybe we 
add the left arm.

00:14:33.740 --> 00:14:36.676
And moving with 
the breath, exhale.

00:14:38.411 --> 00:14:39.508
Inhale

00:14:41.881 --> 00:14:42.815
and exhale.

00:14:44.650 --> 00:14:46.385
All right, three more, 
don't rush it.

00:14:46.385 --> 00:14:47.220
Inhale,

00:14:49.589 --> 00:14:50.875
exhale.

00:14:53.092 --> 00:14:56.529
Inhale, the belly grows 
long, like a puppy's belly.

00:14:56.529 --> 00:14:57.930
And on the exhale 
the upper abdominals

00:14:57.930 --> 00:15:00.299
and the lower belly 
kind of come in together.

00:15:00.299 --> 00:15:02.135
(exaggerating exhale)

00:15:02.135 --> 00:15:05.505
And one more, we 
got this, inhale.

00:15:05.505 --> 00:15:10.360
And exhale, we rock, 
all right release.

00:15:10.360 --> 00:15:13.346
Both feet come 
evenly to the earth.

00:15:13.346 --> 00:15:16.349
Palms come together, 
deep breath in.

00:15:17.183 --> 00:15:22.021
Relax your shoulders as 
you breathe out, beautiful.

00:15:22.021 --> 00:15:24.957
Big inhale to reach for the sky.

00:15:24.957 --> 00:15:29.128
Exhale to rain it all the
way down again, Forward Fold.

00:15:30.229 --> 00:15:33.299
Inhale halfway lift,

00:15:34.166 --> 00:15:36.962
and exhale fold.

00:15:39.205 --> 00:15:42.175
All right, from here we're
gonna slowly walk the hands out

00:15:42.175 --> 00:15:43.876
and then slowly 
walk the feet out

00:15:43.876 --> 00:15:47.413
and you're gonna 
come into a Plank Pose.

00:15:47.413 --> 00:15:50.850
Then you're gonna really tap
into a strong breath here,

00:15:50.850 --> 00:15:53.386
the strongest breath 
you've taken all day.

00:15:53.386 --> 00:15:55.354
And really press 
through the fingertips

00:15:55.354 --> 00:15:58.090
to take pressure 
out of the wrists.

00:15:58.090 --> 00:16:00.092
Claw, claw, claw 
through the fingertips

00:16:00.092 --> 00:16:02.195
to take pressure 
out of the wrists.

00:16:02.195 --> 00:16:05.097
Then shine your elbow 
creases towards the front,

00:16:05.097 --> 00:16:08.067
reach your heels back, 
and we're wanting to create

00:16:08.067 --> 00:16:11.904
one nice long line 
from the crown to the tail.

00:16:12.805 --> 00:16:15.174
Breathe deep, press 
away from your yoga mat.

00:16:15.174 --> 00:16:17.009
If your hips are 
dropping, lift 'em up,

00:16:17.009 --> 00:16:18.578
if your shoulder 
blades are dropping,

00:16:18.578 --> 00:16:20.313
lift up through the 
center of your back.

00:16:20.313 --> 00:16:21.881
We're here for five, you got it,

00:16:21.881 --> 00:16:26.152
four, three, two, bend the
knees, lift the hips up high,

00:16:26.152 --> 00:16:29.222
keep clawing 
through the fingertips.

00:16:29.222 --> 00:16:30.890
Downward Facing Dog.

00:16:32.825 --> 00:16:36.062
Breathe, breathe, 
breathe, pedal it out.

00:16:36.062 --> 00:16:38.831
Keep clawing 
through the fingertips.

00:16:38.831 --> 00:16:41.934
Oh, we have two 
down dogs here today.

00:16:47.907 --> 00:16:51.911
Alright, here we go, 
take one more deep breath in.

00:16:51.911 --> 00:16:53.579
And long breath out.

00:16:54.517 --> 00:16:57.617
Then inhale, lift 
your right leg up high,

00:16:57.617 --> 00:17:01.094
and exhale knee to third eye.

00:17:02.255 --> 00:17:05.057
Squeeze and lift, 
squeeze and lift.

00:17:05.057 --> 00:17:05.992
All right, then you're done.

00:17:05.992 --> 00:17:07.226
Step the right 
foot all the way up,

00:17:07.226 --> 00:17:09.628
you're gonna drop the left knee.

00:17:09.628 --> 00:17:11.797
Then you're gonna 
walk the right fingertips

00:17:11.797 --> 00:17:13.833
in towards your right big toe.

00:17:13.833 --> 00:17:16.002
So both palms are 
together and then we're gonna

00:17:16.002 --> 00:17:19.906
turn the left toes out, 
so your kind of coming into

00:17:19.906 --> 00:17:22.974
a little half 
extended side angle here.

00:17:22.974 --> 00:17:26.311
And then we're 
gonna slowly, slowly open

00:17:26.311 --> 00:17:29.382
all the way up towards 
the sky but nice and slow.

00:17:29.382 --> 00:17:33.119
So really working this from the
ground up reach for the sky.

00:17:33.119 --> 00:17:37.256
And if you need a little lift
here, go ahead and find it.

00:17:37.256 --> 00:17:38.558
Come on to the fingertips

00:17:38.558 --> 00:17:41.160
or even elbow to 
the top of the thigh.

00:17:41.160 --> 00:17:44.163
We're wanting to find 
this expansion in the chest

00:17:44.163 --> 00:17:45.383
and then still keep this

00:17:45.383 --> 00:17:47.667
connection to 
our core, our center.

00:17:47.667 --> 00:17:49.969
Breathe deep, pressing 
the top of your left foot.

00:17:49.969 --> 00:17:52.104
You should feel an 
awesome stretch in the IT,

00:17:52.104 --> 00:17:53.773
and the outer hip.

00:17:53.773 --> 00:17:56.008
Lengthen tailbone down, 
just like we've been doing.

00:17:56.008 --> 00:17:58.744
So if it's been coming out
here, see if you can bring it in

00:17:58.744 --> 00:18:00.746
to the center line.

00:18:00.746 --> 00:18:02.748
And then let's 
wiggle the left fingertips,

00:18:02.748 --> 00:18:04.650
make sure we're having 
a full body experience,

00:18:04.650 --> 00:18:06.886
lengthen through the crown.

00:18:06.886 --> 00:18:09.956
And then bring it all 
the way down, awesome.

00:18:09.956 --> 00:18:12.825
Go ahead and frame your right
foot, bring you left toes back

00:18:12.825 --> 00:18:16.362
and then just pull it back
here, a nice runner's stretch.

00:18:16.362 --> 00:18:18.497
Flex your rights toes 
towards your third eye.

00:18:18.497 --> 00:18:21.467
Keep a nice bend 
in your right knee.

00:18:24.303 --> 00:18:25.404
Breathe deep.

00:18:27.473 --> 00:18:30.943
Alright, then we'll 
roll through the right foot.

00:18:30.943 --> 00:18:33.446
We're gonna plant the palms,
curl the back toes under,

00:18:33.446 --> 00:18:35.681
step it back to that plank.

00:18:36.749 --> 00:18:41.583
So, see if you can 
maintain nice full breaths

00:18:41.583 --> 00:18:43.255
while you refine 
a little bit here.

00:18:43.255 --> 00:18:45.625
See if you can lift the front
body up to meet the back body.

00:18:45.625 --> 00:18:47.360
Lengthen through the crown.

00:18:47.360 --> 00:18:49.095
We're firing up through 
the muscles of the core,

00:18:49.095 --> 00:18:51.831
reaching the heels back, 
lifting the knee caps

00:18:51.831 --> 00:18:54.767
up towards the sky, 
breathing deep.

00:18:55.801 --> 00:18:57.837
We're here for five, 
claw through the fingertips,

00:18:57.837 --> 00:18:59.005
four,

00:18:59.005 --> 00:18:59.972
three,

00:18:59.972 --> 00:19:02.575
two, slow and with 
control, bend the knees,

00:19:02.575 --> 00:19:05.411
draw the navel in and up, 
send the hips high.

00:19:05.411 --> 00:19:06.946
Downward Facing Dog, awesome.

00:19:06.946 --> 00:19:11.017
Take a deep breath in, 
and a long breath out.

00:19:11.017 --> 00:19:13.953
Maybe shake the head loose
here, maybe walk your dog out

00:19:13.953 --> 00:19:16.322
to be a little bit wider.

00:19:16.322 --> 00:19:17.957
There's a tendency 
lately I've been seeing a lot

00:19:17.957 --> 00:19:19.291
for the hands to 
be really narrow.

00:19:19.291 --> 00:19:22.595
So, especially for today's
practice, walk the hands out,

00:19:22.595 --> 00:19:25.364
shine your 
elbow creases forward.

00:19:26.632 --> 00:19:30.036
Sweet here we go, big inhale 
to lift the left leg up high.

00:19:30.036 --> 00:19:32.905
Exhale nice and slow 
and in control today, guys.

00:19:32.905 --> 00:19:36.445
Roll through and 
we're gonna squeeze

00:19:36.445 --> 00:19:38.978
knee towards the third eye,

00:19:38.978 --> 00:19:40.913
through the 
center of your brows.

00:19:40.913 --> 00:19:44.476
Here we go, 
five, four, three, two,

00:19:44.476 --> 00:19:48.087
and step it up, awesome 
work, lower the back knee.

00:19:48.087 --> 00:19:52.158
Take a second to find 
that deep conscious breath.

00:19:53.492 --> 00:19:55.394
Awesome, then we're 
gonna walk the left fingertips

00:19:55.394 --> 00:19:59.071
in towards your left big toe.

00:19:59.071 --> 00:20:00.700
And then take your time.

00:20:00.700 --> 00:20:02.334
Gaining a little 
coordination sometimes

00:20:02.334 --> 00:20:04.770
if this is new stuff 
for you, new material,

00:20:04.770 --> 00:20:07.606
new vocabulary that 
is, it takes some time

00:20:07.606 --> 00:20:09.175
so just move nice and slow.

00:20:09.175 --> 00:20:10.242
You're gonna take the right toes

00:20:10.242 --> 00:20:12.344
over towards the 
left side of the mat.

00:20:12.344 --> 00:20:15.481
This is still part 
of your foundation.

00:20:15.481 --> 00:20:18.317
Then lengthen 
tailbone down and in.

00:20:18.317 --> 00:20:20.152
Activate the upper back body.

00:20:20.152 --> 00:20:24.957
And when you're ready, open
right fingertips to the sky.

00:20:24.957 --> 00:20:27.526
Find that expansion, breathe.

00:20:27.526 --> 00:20:30.029
Lift the tailbone, the 
coccyx is kind of coming out.

00:20:30.029 --> 00:20:32.631
See if you can hug 
it in, breathing deep.

00:20:32.631 --> 00:20:35.634
And if you need some 
space, just come on to the top

00:20:35.634 --> 00:20:38.370
of that left thigh 
with your left elbow.

00:20:38.370 --> 00:20:42.152
Inhale and exhale.

00:20:42.152 --> 00:20:44.210
Draw the 
shoulder blades together.

00:20:44.210 --> 00:20:45.945
One more breath as you inhale.

00:20:45.945 --> 00:20:47.413
Maybe wiggle the 
right fingertips,

00:20:47.413 --> 00:20:50.182
lengthen through the crown.

00:20:50.182 --> 00:20:52.818
And exhale to bring 
everything back, awesome.

00:20:52.818 --> 00:20:55.254
Frame the left foot, 
bring the right toes back.

00:20:55.254 --> 00:20:58.224
Here we go, pulling back 
through the left hip crease.

00:20:58.224 --> 00:21:00.326
So keep that 
bend in the left knee.

00:21:00.326 --> 00:21:04.396
This helps us really 
stretch the meat, the middle,

00:21:04.396 --> 00:21:08.801
the belly of that hamstring
and not just where they attach.

00:21:08.801 --> 00:21:13.205
Which is awesome, for 
everyone, not just climbers.

00:21:13.205 --> 00:21:17.878
(exhaling) My precious.

00:21:20.212 --> 00:21:21.678
My precious.

00:21:23.415 --> 00:21:24.450
Okay, dig into your left foot,

00:21:24.450 --> 00:21:26.519
let's find a 
little articulation.

00:21:26.519 --> 00:21:28.387
Pay attention to the 
nuance of every move.

00:21:28.387 --> 00:21:29.488
So important for climbers.

00:21:29.488 --> 00:21:31.056
So same thing here, 
don't just shift forward

00:21:31.056 --> 00:21:35.828
but really dig into that foot,
find the grammar of the foot,

00:21:35.828 --> 00:21:37.329
as they say.

00:21:37.329 --> 00:21:38.831
And then we'll plant the palms.

00:21:38.831 --> 00:21:41.167
And one last time, 
we got this, here we go.

00:21:41.167 --> 00:21:42.067
Plank Pose.

00:21:43.669 --> 00:21:46.071
Breathe deep, 
so really important,

00:21:46.071 --> 00:21:47.873
if the shoulder 
blades are collapsing here,

00:21:47.873 --> 00:21:48.974
claw through the fingertips

00:21:48.974 --> 00:21:51.677
and dome up through 
the upper back body.

00:21:51.677 --> 00:21:53.445
Think about your shoulder
blades going left and right.

00:21:53.445 --> 00:21:55.314
You can even overdo 
it a little bit today

00:21:55.314 --> 00:21:57.817
to really find that sensation.

00:21:58.817 --> 00:22:00.586
Awesome, beautiful.

00:22:00.586 --> 00:22:04.823
We're gonna slowly now shift
to the knees, nice and slow.

00:22:04.823 --> 00:22:05.825
We're gonna take the right hand

00:22:05.825 --> 00:22:08.561
and bring it right to 
the center of the mat.

00:22:08.561 --> 00:22:11.230
And then nice and slow we're
gonna turn the right toes out

00:22:11.230 --> 00:22:13.632
and we're gonna open up to a
little gate variation here.

00:22:13.632 --> 00:22:16.335
So you'll open up 
kind of the way we did

00:22:16.335 --> 00:22:19.038
in that half Extended Side Angle

00:22:19.038 --> 00:22:22.508
and send the left 
fingertips towards the sky.

00:22:22.508 --> 00:22:27.107
So we're doing a 
modified Half Moon today.

00:22:28.781 --> 00:22:30.916
Stacking the shoulders.

00:22:30.916 --> 00:22:32.685
And so the way that 
we'll activate the modified

00:22:32.685 --> 00:22:35.054
Half Moon is by 
bringing the upper abdominals

00:22:35.054 --> 00:22:37.656
and lower belly together.

00:22:37.656 --> 00:22:39.592
And then engaging 
the left inner thigh

00:22:39.592 --> 00:22:41.727
and lifting the left foot up.

00:22:41.727 --> 00:22:43.329
See if you can keep 
your left toes turned in

00:22:43.329 --> 00:22:44.730
as opposed to out.

00:22:44.730 --> 00:22:47.967
And we're breathing 
deep here. (exhaling)

00:22:47.967 --> 00:22:50.502
Notice I'm keeping 
the extension of my neck,

00:22:50.502 --> 00:22:51.937
so nice and long.

00:22:53.339 --> 00:22:57.509
And maybe I turn up to look
up towards my left fingertips.

00:22:58.544 --> 00:23:01.647
And I wiggle the left 
fingertips and then slow

00:23:01.647 --> 00:23:05.784
and with control, bring the
left foot down, right hand down.

00:23:05.784 --> 00:23:09.521
And come back to all 
fours, Tabletop Position.

00:23:09.521 --> 00:23:12.057
Beautiful, other side, 
left hand comes to the center.

00:23:12.057 --> 00:23:14.159
Take your time, press 
away from your yoga mat,

00:23:14.159 --> 00:23:16.195
claw through your 
fingertips so you're not putting

00:23:16.195 --> 00:23:19.565
a bunch of 
pressure in your wrists.

00:23:19.565 --> 00:23:21.800
Sweet, then we're 
gonna take the left toes out

00:23:21.800 --> 00:23:23.435
and here we go, 
keep breathing here

00:23:23.435 --> 00:23:26.505
as you move into 
this gate variation.

00:23:26.505 --> 00:23:30.042
So we open up and the 
right foot really roots down

00:23:30.042 --> 00:23:32.678
to start here just so you 
can build your foundation.

00:23:32.678 --> 00:23:34.346
And then I reach up.

00:23:36.181 --> 00:23:38.317
And then maybe my 
whole body's lit up here

00:23:38.317 --> 00:23:40.586
and I'm breathing, 
I'm lengthening my tailbone

00:23:40.586 --> 00:23:41.920
towards my right heel.

00:23:41.920 --> 00:23:44.456
I'm feeling awesome, 
so I just stay here.

00:23:44.456 --> 00:23:46.392
Or I try that modified Half Moon

00:23:46.392 --> 00:23:49.628
by engaging my core 
and the right inner thigh,

00:23:49.628 --> 00:23:50.929
pressing into my foundation

00:23:50.929 --> 00:23:53.365
and lifting that 
right leg up high.

00:23:53.365 --> 00:23:54.600
Gonna turn on 
that outer hip here.

00:23:54.600 --> 00:23:57.202
Breathe, breathe, breathe.

00:23:57.202 --> 00:23:59.071
Remember the neck is 
an extension of the spine

00:23:59.071 --> 00:24:03.042
so equidistant between 
each earlobe and shoulder.

00:24:03.042 --> 00:24:04.443
Breathe, wiggle 
the right fingertips,

00:24:04.443 --> 00:24:06.712
maybe lift your 
right leg a little higher.

00:24:06.712 --> 00:24:10.949
And then soften with control, 
bring everything down.

00:24:10.949 --> 00:24:13.786
Come back to that 
Tabletop Position.

00:24:13.786 --> 00:24:16.288
Awesome, inhale, look forward.

00:24:17.256 --> 00:24:19.491
And exhale, Child's Pose.

00:24:19.491 --> 00:24:22.695
Awesome, bring the 
knees wide, big toes to touch

00:24:22.695 --> 00:24:24.430
or toes come in 
towards the center

00:24:24.430 --> 00:24:28.567
and just melt your heart 
here, melt your forehead.

00:24:30.336 --> 00:24:31.816
Inhale deeply.

00:24:34.573 --> 00:24:36.975
And exhale and everything go.

00:24:39.978 --> 00:24:41.780
So keep the 
lower body where it is,

00:24:41.780 --> 00:24:44.249
we're just gonna lift the chest.

00:24:44.249 --> 00:24:47.286
You wanna slide the 
right hand underneath

00:24:47.286 --> 00:24:49.221
and thread the needle.

00:24:49.221 --> 00:24:51.357
So right fingertips 
come in and underneath

00:24:51.357 --> 00:24:53.025
the bridge of your left arm.

00:24:53.025 --> 00:24:55.060
You're just gonna turn, 
you can lift the hips up high

00:24:55.060 --> 00:24:57.062
to get a deeper stretch.

00:24:58.297 --> 00:24:59.932
And if you need a 
little more you can create

00:24:59.932 --> 00:25:03.235
a little resistance by 
bending your left elbow.

00:25:03.235 --> 00:25:04.069
Oh yeah.

00:25:06.071 --> 00:25:06.905
Oh yeah.

00:25:09.108 --> 00:25:12.044
(breathing deeply)

00:25:15.147 --> 00:25:18.250
Nice, then slowly 
come back to center.

00:25:18.250 --> 00:25:22.087
Same thing on the other side,
left fingertips slide in.

00:25:22.087 --> 00:25:24.356
So the bum really lifts up so
you can get a deeper stretch

00:25:24.356 --> 00:25:27.426
here and create 
more flexibility.

00:25:27.426 --> 00:25:28.660
And if you're 
craving a little more

00:25:28.660 --> 00:25:31.797
you can use that right hand
to press the right elbow up.

00:25:31.797 --> 00:25:34.960
See if you can keep (mumbles)

00:25:34.960 --> 00:25:37.780
consciousness in the feet.

00:25:42.074 --> 00:25:43.859
Breathe deep.

00:25:49.314 --> 00:25:51.216
Awesome, try to move 
from your center, your core,

00:25:51.216 --> 00:25:54.219
even here as you 
come back, unravel.

00:25:55.287 --> 00:25:57.289
Awesome, then 
we'll walk the knees in

00:25:57.289 --> 00:25:59.124
underneath the hip points.

00:25:59.124 --> 00:26:02.161
We'll cross one ankle 
over the other, any ankle.

00:26:02.161 --> 00:26:06.031
And then use your hands to
walk it all the way through.

00:26:06.031 --> 00:26:09.468
You're gonna send the 
legs out in front of you.

00:26:09.468 --> 00:26:11.103
Sorry buddy.

00:26:11.103 --> 00:26:13.672
Paschimottanasana here we go,
bend the knees a little bit,

00:26:13.672 --> 00:26:16.542
sit up nice and tall, toes are
pointing up towards the sky.

00:26:16.542 --> 00:26:19.912
Inhale, reach the 
fingertips up high.

00:26:19.912 --> 00:26:21.780
And then exhale, 
think up and over,

00:26:21.780 --> 00:26:24.216
draw your navel in and up.

00:26:24.216 --> 00:26:25.784
And if your belly is 
kind of in the way there,

00:26:25.784 --> 00:26:26.618
welcome to the club.

00:26:26.618 --> 00:26:28.587
Just be loving, loving, loving.

00:26:28.587 --> 00:26:31.657
Think about activating 
and working for yourself

00:26:31.657 --> 00:26:33.425
rather than oh man, 
my belly's in the way

00:26:33.425 --> 00:26:35.194
I can't do this pose.

00:26:35.194 --> 00:26:38.965
Right, drop the pose

00:26:38.965 --> 00:26:40.365
and then find the sensation

00:26:40.365 --> 00:26:42.701
that feels really awesome, 
feels really good for you.

00:26:42.701 --> 00:26:44.603
So bow your head down.

00:26:44.603 --> 00:26:46.872
If you are working on 
straightening legs, awesome,

00:26:46.872 --> 00:26:48.607
you do that, if you're 
here and this is like

00:26:48.607 --> 00:26:50.676
oh amazing for your back.

00:26:51.777 --> 00:26:56.281
So some people will be 
working more on flexibility,

00:26:56.281 --> 00:26:58.083
some people will be aiming more

00:26:58.083 --> 00:27:00.486
for that controlled movement.

00:27:02.888 --> 00:27:06.291
The fact of the 
matter is, it's all good.

00:27:07.192 --> 00:27:10.028
This time, however 
you choose to spend it,

00:27:10.028 --> 00:27:13.699
is time well spent if 
it's with your breath,

00:27:15.701 --> 00:27:17.636
cultivating some mindfulness.

00:27:17.636 --> 00:27:20.439
(exhaling)

00:27:20.439 --> 00:27:23.677
And some love for your body.

00:27:29.348 --> 00:27:30.649
We'll take one 
final breath here.

00:27:30.649 --> 00:27:32.384
I encourage you 
to close your eyes.

00:27:32.384 --> 00:27:34.653
Just go inward for a second, 
notice what's going on,

00:27:34.653 --> 00:27:36.288
what thoughts are coming up.

00:27:36.288 --> 00:27:39.191
(breathing deeply)

00:27:43.428 --> 00:27:45.264
Sweet, then we'll slowly release

00:27:45.264 --> 00:27:49.268
and same thing, with 
control, slowly roll it up.

00:27:50.435 --> 00:27:53.672
Head is the last 
thing to lift up high.

00:27:54.840 --> 00:27:57.376
Fabulous, and then this is
gonna be yogi's choice today.

00:27:57.376 --> 00:28:01.413
You can cross the ankles and
come to end your practice

00:28:01.413 --> 00:28:03.749
today in a nice meditation pose,

00:28:03.749 --> 00:28:06.552
or you can begin to lay down.

00:28:06.552 --> 00:28:07.986
Maybe you're doing this 
on the Find What Feels Good

00:28:07.986 --> 00:28:11.823
membership so a video 
won't pop up right away.

00:28:13.859 --> 00:28:15.219
So you choose

00:28:16.728 --> 00:28:17.930
how to want to 
end your practice.

00:28:17.930 --> 00:28:21.199
And then we'll all just bring
our hands to the heart center.

00:28:21.199 --> 00:28:22.401
So if you're on 
your back you can take

00:28:22.401 --> 00:28:24.603
one hand on the heart 
and one hand on the belly.

00:28:24.603 --> 00:28:26.405
And if you're 
seated up tall like me

00:28:26.405 --> 00:28:30.309
you can bring the 
palms together, Anjali Mudra.

00:28:31.777 --> 00:28:34.313
Alright, take a second 
to appreciate yourself,

00:28:34.313 --> 00:28:36.248
this time that you took

00:28:37.983 --> 00:28:39.851
for mind and body.

00:28:39.851 --> 00:28:41.420
And then send some 
love out to all the people

00:28:41.420 --> 00:28:45.057
all over the world 
practicing this with us.

00:28:45.057 --> 00:28:47.308
Every person, every pet.

00:28:50.963 --> 00:28:54.833
And any other spirits that
might be practicing with us.

00:28:54.833 --> 00:28:59.538
To all the climbers, to all
the wanna be climbers like me,

00:28:59.538 --> 00:29:03.542
and to this valuable 
time to just cultivate balance

00:29:03.542 --> 00:29:05.177
and flexibility in 
the body, you rock.

00:29:05.177 --> 00:29:06.778
Here we go, bring the 
thumbs up to the third eye

00:29:06.778 --> 00:29:08.947
and take a deep breath in.

00:29:10.048 --> 00:29:13.151
And as you exhale 
bow, head to heart.

00:29:14.820 --> 00:29:17.011
We say, namaste.

00:29:17.011 --> 00:29:21.059
(upbeat music)