WEBVTT 00:00:00.030 --> 00:00:01.979 hello everyone and welcome to yoga with 00:00:01.979 --> 00:00:04.259 Adriene I'm Adriene and today we have a 00:00:04.259 --> 00:00:07.529 gratitude practice for you this is an 00:00:07.529 --> 00:00:09.389 awesome little ditty that you can do at 00:00:09.389 --> 00:00:11.160 home with your loved ones or you can 00:00:11.160 --> 00:00:13.349 shut the door and light a candle and do 00:00:13.349 --> 00:00:15.450 for yourself getting into the hips 00:00:15.450 --> 00:00:17.279 stretching the body from head to toe and 00:00:17.279 --> 00:00:20.010 most importantly connecting to gratitude 00:00:20.010 --> 00:00:21.930 I'm super grateful for all of you thanks 00:00:21.930 --> 00:00:25.670 for being here let's hop on the map 00:00:35.890 --> 00:00:38.420 all right so today we're going to begin 00:00:38.420 --> 00:00:41.000 in a nice comfortable seat of your 00:00:41.000 --> 00:00:44.329 choice so this could be on the knees and 00:00:44.329 --> 00:00:47.059 a little hero variation this could be in 00:00:47.059 --> 00:00:50.860 a nice easy cross-legged position and 00:00:50.860 --> 00:00:53.629 wherever feels good just take a second 00:00:53.629 --> 00:00:55.489 to you know you have the video rolling 00:00:55.489 --> 00:00:58.670 now you have everything you need to come 00:00:58.670 --> 00:01:05.360 into a nice seat and when you arrive you 00:01:05.360 --> 00:01:07.040 can make little adjustments as needed 00:01:07.040 --> 00:01:10.340 maybe a couple next circles maybe 00:01:10.340 --> 00:01:12.310 looping the shoulders a couple times 00:01:12.310 --> 00:01:15.920 blowing your nose scratch that itch and 00:01:15.920 --> 00:01:18.890 then whatever you have to do to just 00:01:18.890 --> 00:01:25.250 come into a nice still seat the hands 00:01:25.250 --> 00:01:27.619 can rest wherever they naturally fall or 00:01:27.619 --> 00:01:31.280 feel good either gripping the knees are 00:01:31.280 --> 00:01:35.649 a little more passive in the lab and 00:01:35.649 --> 00:01:38.990 then trust trust this moment trust 00:01:38.990 --> 00:01:41.229 yourself trust me and close your eyes 00:01:41.229 --> 00:01:44.920 sit up nice and tall wherever you are 00:01:44.920 --> 00:01:52.670 and begin to notice your breath so the 00:01:52.670 --> 00:01:55.039 focus of today's practice of course is 00:01:55.039 --> 00:02:01.249 gratitude and the sensations that we 00:02:01.249 --> 00:02:03.679 feel when we apply that attitude of 00:02:03.679 --> 00:02:05.630 gratitude sounds kind of hokey but I 00:02:05.630 --> 00:02:07.459 really believe in it so just take a 00:02:07.459 --> 00:02:10.250 second to notice how you feel so that as 00:02:10.250 --> 00:02:14.240 we move through our practice and move 00:02:14.240 --> 00:02:17.450 with gratitude we're already kind of 00:02:17.450 --> 00:02:22.810 connected to this idea of listening 00:02:22.810 --> 00:02:25.810 noticing 00:02:29.180 --> 00:02:31.189 so this might be a little difficult for 00:02:31.189 --> 00:02:32.629 you to just sit here with the eyes 00:02:32.629 --> 00:02:35.060 closed and stillness kind of waiting for 00:02:35.060 --> 00:02:37.489 the next thing or wondering if you even 00:02:37.489 --> 00:02:38.989 have time for this video if you should 00:02:38.989 --> 00:02:40.430 be doing this right now just trust that 00:02:40.430 --> 00:02:42.799 you wouldn't have started the video if 00:02:42.799 --> 00:02:44.620 you weren't maybe supposed to do it 00:02:44.620 --> 00:02:51.579 trust that this time is valuable and 00:02:51.579 --> 00:02:58.579 giving thanks is important as a way of 00:02:58.579 --> 00:03:01.519 anchoring the mind and connecting to the 00:03:01.519 --> 00:03:02.480 sensations 00:03:02.480 --> 00:03:04.639 that's art of noticing we're going to 00:03:04.639 --> 00:03:07.370 deepen the breath so nothing fancy here 00:03:07.370 --> 00:03:11.409 just easy breezy beautiful gratitude 00:03:11.409 --> 00:03:16.090 nice big breath in through the nose and 00:03:16.150 --> 00:03:22.370 the long breath out breathe with me 00:03:22.370 --> 00:03:31.670 inhale long exhale out this time in 00:03:31.670 --> 00:03:34.720 through the nose out through the mouth 00:03:38.560 --> 00:03:43.480 and two more just like that 00:03:48.239 --> 00:03:50.650 and notice how this affects your neck 00:03:50.650 --> 00:04:01.299 and shoulders one more awesome open the 00:04:01.299 --> 00:04:05.349 eyes slowly take a second here to just 00:04:05.349 --> 00:04:09.280 notice how you feel and then we're going 00:04:09.280 --> 00:04:12.099 to transition to all fours move nice and 00:04:12.099 --> 00:04:13.209 slow 00:04:13.209 --> 00:04:17.048 sweetly again taking this time for you 00:04:17.048 --> 00:04:19.899 you might give yourself permission here 00:04:19.899 --> 00:04:21.608 to forget what you know about yoga yoga 00:04:21.608 --> 00:04:23.860 practice again trust that you pick the 00:04:23.860 --> 00:04:26.500 right video and that gratitude is the 00:04:26.500 --> 00:04:29.530 way to go so as you come to all fours 00:04:29.530 --> 00:04:31.630 bring the knees nice and wide we're 00:04:31.630 --> 00:04:33.639 going to an extended child's pose or a 00:04:33.639 --> 00:04:38.530 pranaam the big toes kiss we spread the 00:04:38.530 --> 00:04:40.270 palms super wide just to extend 00:04:40.270 --> 00:04:42.520 awareness out through the fingertips and 00:04:42.520 --> 00:04:46.780 then inhale look forward and exhale send 00:04:46.780 --> 00:04:53.650 it back eventually forehead kisses the 00:04:53.650 --> 00:04:56.229 mat and again you trust yourself trust 00:04:56.229 --> 00:04:58.810 me trust the video so you don't have to 00:04:58.810 --> 00:05:01.510 look at the screen here just listen to 00:05:01.510 --> 00:05:03.970 my voice as you spread the palms super 00:05:03.970 --> 00:05:06.039 wide if the shoulders feel tight here go 00:05:06.039 --> 00:05:07.570 ahead and take the pinkies to the outer 00:05:07.570 --> 00:05:10.810 edges of your mat and go ahead and allow 00:05:10.810 --> 00:05:13.750 the elbows to rest the arms to rest on 00:05:13.750 --> 00:05:17.229 the earth now if this is not a 00:05:17.229 --> 00:05:19.780 comfortable position for you because of 00:05:19.780 --> 00:05:21.669 the ankles the feet or anything in 00:05:21.669 --> 00:05:22.060 between 00:05:22.060 --> 00:05:25.120 speaking to you another option here is 00:05:25.120 --> 00:05:29.229 to come to the elbows walk the knees in 00:05:29.229 --> 00:05:31.270 a little bit and then melt back like 00:05:31.270 --> 00:05:32.710 this you're not putting any pressure on 00:05:32.710 --> 00:05:35.410 the feet or the ankles right now also a 00:05:35.410 --> 00:05:37.990 really great shoulder opener so come to 00:05:37.990 --> 00:05:39.699 a place of surrender here that feels 00:05:39.699 --> 00:05:41.729 good whether it's extended Child's Pose 00:05:41.729 --> 00:05:46.030 or the variation there and then again 00:05:46.030 --> 00:05:49.930 take your eyes off the video and notice 00:05:49.930 --> 00:05:51.790 your breath 00:05:51.790 --> 00:05:57.230 relax your jaw and start breathing into 00:05:57.230 --> 00:05:59.900 the torso here all four sides so 360 00:05:59.900 --> 00:06:02.450 breath in the torso so big big big full 00:06:02.450 --> 00:06:10.780 breaths close your eyes 00:06:14.620 --> 00:06:20.550 today's focus again gratitude growth 00:06:20.550 --> 00:06:24.730 with the eyes closed breathing in and 00:06:24.730 --> 00:06:27.790 out through the nose maybe sometimes 00:06:27.790 --> 00:06:30.250 finding a nice exhale or release out 00:06:30.250 --> 00:06:32.380 through the mouth no role here just 00:06:32.380 --> 00:06:38.380 conscious breathing I'd like for you to 00:06:38.380 --> 00:06:41.080 place gratitude at the helm maybe right 00:06:41.080 --> 00:06:44.920 in between your eyebrows your third eye 00:06:44.920 --> 00:06:47.830 maybe even you rock gently side to side 00:06:47.830 --> 00:06:50.680 here in the head massaging that space 00:06:50.680 --> 00:06:58.240 that point of intuition and then find a 00:06:58.240 --> 00:07:01.420 little stillness and take a second here 00:07:01.420 --> 00:07:02.950 while you're breathing stretching 00:07:02.950 --> 00:07:10.030 melting the heart to think about what 00:07:10.030 --> 00:07:14.110 you are thankful for and I I guess I 00:07:14.110 --> 00:07:15.850 hesitated there because there's so many 00:07:15.850 --> 00:07:21.070 things a long list perhaps or maybe 00:07:21.070 --> 00:07:25.180 you're having a little trouble so best 00:07:25.180 --> 00:07:27.670 you can I'll say that take a quiet 00:07:27.670 --> 00:07:31.150 moment here to think about the things 00:07:31.150 --> 00:07:34.930 that you are grateful for list them off 00:07:34.930 --> 00:07:37.830 quietly to yourself 00:07:42.900 --> 00:07:51.710 I am grateful for thank you for 00:08:02.279 --> 00:08:12.689 and then part two notice how you feel so 00:08:12.689 --> 00:08:15.829 a couple more moments here at the breath 00:08:15.829 --> 00:08:18.539 think about what you're grateful for and 00:08:18.539 --> 00:08:21.059 then part two notice how that makes you 00:08:21.059 --> 00:08:27.379 feel notice if it changes your breath 00:08:30.379 --> 00:08:37.159 can you allow it to affect your breath 00:08:37.159 --> 00:08:43.279 the sensations in your feet your fingers 00:08:47.899 --> 00:08:50.490 and notice the sensations around your 00:08:50.490 --> 00:08:54.209 heart center here if anything and if not 00:08:54.209 --> 00:08:55.949 no worries we're here to practice and 00:08:55.949 --> 00:08:59.129 connect to that awaken that so again no 00:08:59.129 --> 00:09:07.980 rules and slowly spread the palms as 00:09:07.980 --> 00:09:11.550 wide as you can stretch the webbing 00:09:11.550 --> 00:09:14.490 between each finger and take a deep 00:09:14.490 --> 00:09:16.709 breath in as you press actively into the 00:09:16.709 --> 00:09:18.779 tops of the feet and lift the weight of 00:09:18.779 --> 00:09:22.500 your body up back to all fours find 00:09:22.500 --> 00:09:24.149 extension through the crown of the head 00:09:24.149 --> 00:09:26.309 as you walk the knees underneath the hip 00:09:26.309 --> 00:09:30.709 points and then curl the toes under 00:09:30.709 --> 00:09:34.019 great walk the palms all the way to the 00:09:34.019 --> 00:09:36.389 tops of the thighs here then flip the 00:09:36.389 --> 00:09:38.579 palms just stretching the feet here as 00:09:38.579 --> 00:09:42.709 you inhale lift up through the crown 00:09:42.709 --> 00:09:50.250 inhale in gratitude exhale and yeah lots 00:09:50.250 --> 00:09:54.809 of gratitude in and we're off connecting 00:09:54.809 --> 00:09:58.410 with the breath exhale one more time 00:09:58.410 --> 00:10:00.269 here maybe you squeeze the shoulders up 00:10:00.269 --> 00:10:02.509 to the ears 00:10:05.629 --> 00:10:08.639 beautiful we're going to walk the palms 00:10:08.639 --> 00:10:12.149 back out tabletop position here so we 00:10:12.149 --> 00:10:14.160 have four strong posts here holding us 00:10:14.160 --> 00:10:16.200 up wrists underneath the shoulders 00:10:16.200 --> 00:10:17.520 knees directly underneath the hips 00:10:17.520 --> 00:10:19.410 spread awareness through the fingers 00:10:19.410 --> 00:10:22.410 once again stretching through the 00:10:22.410 --> 00:10:26.730 webbing in between each finger and then 00:10:26.730 --> 00:10:29.750 cat-cow but nice and slow today right 00:10:29.750 --> 00:10:32.550 stretching the belly as you inhale 00:10:32.550 --> 00:10:38.760 shoulders draw away and on your exhale 00:10:38.760 --> 00:10:42.120 starting at the tail curling under nice 00:10:42.120 --> 00:10:46.230 and slow trust yourself trust me trust 00:10:46.230 --> 00:10:48.090 the video here you don't have to look at 00:10:48.090 --> 00:10:50.390 the video once you have the hang of it 00:10:50.390 --> 00:10:53.430 moving with gratitude thinking about all 00:10:53.430 --> 00:10:55.790 the things that you are grateful for and 00:10:55.790 --> 00:10:58.530 then letting that go I'm just noticing 00:10:58.530 --> 00:11:01.260 how that makes you feel you move with 00:11:01.260 --> 00:11:06.110 gratitude when you hold that sense of 00:11:06.110 --> 00:11:14.090 thankfulness in your heart 00:11:16.410 --> 00:11:18.880 now it can begin to veer off the 00:11:18.880 --> 00:11:22.570 railroad tracks stretching in the places 00:11:22.570 --> 00:11:24.970 that feel good here maybe sending the 00:11:24.970 --> 00:11:26.290 hips a little left to right 00:11:26.290 --> 00:11:30.030 maybe coming off the wrist for a moment 00:11:30.030 --> 00:11:33.010 extending one leg and then the other so 00:11:33.010 --> 00:11:34.840 a little freestyle here to wake up your 00:11:34.840 --> 00:11:37.090 tired body perhaps you're practicing 00:11:37.090 --> 00:11:40.510 this post holiday and you need to just 00:11:40.510 --> 00:11:42.520 kind of work out the kinks you haven't 00:11:42.520 --> 00:11:48.660 been on your mat or you've been relaxing 00:11:48.660 --> 00:11:50.790 it's relaxing 00:11:50.790 --> 00:11:54.220 so this is good finding a really healthy 00:11:54.220 --> 00:11:56.920 way to balance out the mind and body 00:11:56.920 --> 00:12:00.760 here Yoga super awesome for that and 00:12:00.760 --> 00:12:02.620 then when you feel awesome on all fours 00:12:02.620 --> 00:12:04.060 go ahead and make your way to your belly 00:12:04.060 --> 00:12:07.060 any which way you like get centered on 00:12:07.060 --> 00:12:09.670 your yoga mat to get situated and then 00:12:09.670 --> 00:12:12.760 align the heels with your hip points so 00:12:12.760 --> 00:12:14.710 rather than being in or out so if you 00:12:14.710 --> 00:12:17.100 can align them right with the hip points 00:12:17.100 --> 00:12:20.650 toes pointing back press into the tops 00:12:20.650 --> 00:12:22.450 of the thighs the pubic bone and bring 00:12:22.450 --> 00:12:24.130 your elbows right underneath your 00:12:24.130 --> 00:12:27.820 shoulders then align the wrists with the 00:12:27.820 --> 00:12:30.700 elbows so we have like a nice right 00:12:30.700 --> 00:12:32.470 angle here and then spread the palms 00:12:32.470 --> 00:12:35.200 super wide press into the tops of the 00:12:35.200 --> 00:12:37.060 feet my friends draw the shoulders away 00:12:37.060 --> 00:12:39.010 from the ears by anchoring down through 00:12:39.010 --> 00:12:41.710 the elbows and inhale lift your chin 00:12:41.710 --> 00:12:44.860 forward open up through the throat open 00:12:44.860 --> 00:12:48.940 the heart chest collarbones why present 00:12:48.940 --> 00:12:51.310 all ten knuckles best you can inhale in 00:12:51.310 --> 00:12:53.110 then keep everything where it is but 00:12:53.110 --> 00:12:55.510 just slight tuck of the chin so that you 00:12:55.510 --> 00:12:56.860 can lengthen through the back of the 00:12:56.860 --> 00:12:59.260 neck a little bowing here in reverence 00:12:59.260 --> 00:13:01.810 moving again with gratitude breathing in 00:13:01.810 --> 00:13:04.510 and out sticking with the breath you 00:13:04.510 --> 00:13:07.510 might find a gentle sway here this is 00:13:07.510 --> 00:13:10.450 supposed to feel strong but also good so 00:13:10.450 --> 00:13:15.430 find what feels good here use your 00:13:15.430 --> 00:13:19.540 breath one more breath here strong in 00:13:19.540 --> 00:13:22.120 the arms strong in the legs nice open 00:13:22.120 --> 00:13:24.920 heart and then we'll 00:13:24.920 --> 00:13:29.510 ah take a little rest we're going to 00:13:29.510 --> 00:13:30.920 either stuck the forum's here you can 00:13:30.920 --> 00:13:32.269 actually stack the palms for a little 00:13:32.269 --> 00:13:34.639 pillow on the forehead bring the two big 00:13:34.639 --> 00:13:39.040 toes in elbow excuse me heels wide and 00:13:39.040 --> 00:13:43.720 then a little shaking of the booty yes 00:13:43.720 --> 00:13:51.079 hips left your right big breath in big 00:13:51.079 --> 00:14:04.660 breath out two more like that big inhale 00:14:04.660 --> 00:14:07.850 so great for the body big exhale let it 00:14:07.850 --> 00:14:09.760 go 00:14:09.760 --> 00:14:12.529 awesome gently lift the head lift the 00:14:12.529 --> 00:14:14.000 heart we'll walk the palms underneath 00:14:14.000 --> 00:14:17.329 the shoulders curl the toes under back 00:14:17.329 --> 00:14:22.070 to all fours great again find your four 00:14:22.070 --> 00:14:25.570 posts here press away from your yoga mat 00:14:25.570 --> 00:14:30.399 okay so whether you just practice a 00:14:30.399 --> 00:14:33.620 Thanksgiving holiday or not this is 00:14:33.620 --> 00:14:35.149 going to be great for anyone wanting to 00:14:35.149 --> 00:14:37.370 just have a solid gratitude practice so 00:14:37.370 --> 00:14:39.019 connecting to your Center right that 00:14:39.019 --> 00:14:41.990 energy that radiates from your core 00:14:41.990 --> 00:14:44.089 press into the tops of the feet 00:14:44.089 --> 00:14:46.490 lots of mindfulness through the palms as 00:14:46.490 --> 00:14:48.170 still here as we press away from the 00:14:48.170 --> 00:14:50.180 yoga mat so the neck is not hanging down 00:14:50.180 --> 00:14:52.100 here the belly is not hanging down here 00:14:52.100 --> 00:14:54.320 the shoulder blades aren't collapsed we 00:14:54.320 --> 00:14:57.560 are alive and awake people here we go 00:14:57.560 --> 00:15:00.740 press into the top of the left foot nice 00:15:00.740 --> 00:15:03.019 and slow so stay connected to your torso 00:15:03.019 --> 00:15:04.279 and what's going on in the body as you 00:15:04.279 --> 00:15:06.829 extend the right leg out long turn the 00:15:06.829 --> 00:15:08.480 right toes down towards the earth and 00:15:08.480 --> 00:15:10.300 lift up through your right inner thigh 00:15:10.300 --> 00:15:14.899 big breath in here nice and alive 00:15:14.899 --> 00:15:16.910 through the spine that Dunda that we 00:15:16.910 --> 00:15:19.720 talked about lower ribs drawing in here 00:15:19.720 --> 00:15:21.589 stay here if you're new to the practice 00:15:21.589 --> 00:15:24.010 and you're already shaking with joy or 00:15:24.010 --> 00:15:26.360 we'll add on by sending the left 00:15:26.360 --> 00:15:29.480 fingertips forward plug that left 00:15:29.480 --> 00:15:31.040 shoulder in as you continue to lift it 00:15:31.040 --> 00:15:33.079 through your heart center after you get 00:15:33.079 --> 00:15:35.300 a good vibe off the video take your gaze 00:15:35.300 --> 00:15:36.449 straight down 00:15:36.449 --> 00:15:38.160 shaking someone's hand with your left 00:15:38.160 --> 00:15:41.160 hand here plugging that shoulder in big 00:15:41.160 --> 00:15:42.509 breath in you got it 00:15:42.509 --> 00:15:46.579 big breath out to release ah other side 00:15:46.579 --> 00:15:48.839 go ahead and slap down the top of the 00:15:48.839 --> 00:15:52.999 right foot here breathe deep 00:15:53.419 --> 00:15:55.889 find integrity through the spine the 00:15:55.889 --> 00:15:59.009 neck the shoulders the belly and then 00:15:59.009 --> 00:16:00.660 Wilson the left toes out when you're 00:16:00.660 --> 00:16:02.759 ready big breath in here so we're 00:16:02.759 --> 00:16:04.799 pressing into both palms evenly there's 00:16:04.799 --> 00:16:06.660 a tendency to shift to the right here 00:16:06.660 --> 00:16:08.399 there's a tendency to stay open through 00:16:08.399 --> 00:16:10.259 the hip so it takes a couple moments 00:16:10.259 --> 00:16:11.720 here to go through your checklist 00:16:11.720 --> 00:16:16.049 explore your body use your breath again 00:16:16.049 --> 00:16:18.959 that vehicle of gratitude is moving in 00:16:18.959 --> 00:16:22.049 and out with the breath you got it one 00:16:22.049 --> 00:16:25.709 more big inhale in here lifting up 00:16:25.709 --> 00:16:28.079 through the left inner thigh stay here 00:16:28.079 --> 00:16:30.419 if you like now going through your 00:16:30.419 --> 00:16:32.369 checklist or right fingertips reach 00:16:32.369 --> 00:16:35.549 forward plug the right shoulder in again 00:16:35.549 --> 00:16:37.559 imagine shaking someone's hand here big 00:16:37.559 --> 00:16:39.480 big breaths welcoming a little bit of 00:16:39.480 --> 00:16:43.049 heat to the body you got it and then on 00:16:43.049 --> 00:16:45.779 your next exhale release awesome 00:16:45.779 --> 00:16:48.359 curl the toes under slide the palms to 00:16:48.359 --> 00:16:50.910 the tops of the thighs again and take a 00:16:50.910 --> 00:16:53.189 little wrist break so it could be a 00:16:53.189 --> 00:17:01.559 little massage it could be circles stick 00:17:01.559 --> 00:17:03.480 with your practice here we go downward 00:17:03.480 --> 00:17:04.439 facing dog 00:17:04.439 --> 00:17:06.720 you do have time we're making time now 00:17:06.720 --> 00:17:08.490 to connect to the big picture to give 00:17:08.490 --> 00:17:11.429 thanks and to move with gratitude with 00:17:11.429 --> 00:17:14.849 grace so when you're ready send the hips 00:17:14.849 --> 00:17:18.329 up high try not to think too hard but 00:17:18.329 --> 00:17:19.919 stick with your breath so we've already 00:17:19.919 --> 00:17:21.630 established that we're here to kind of 00:17:21.630 --> 00:17:27.209 practice as a tribute to gratitude and 00:17:27.209 --> 00:17:31.710 growth so surrender your thinking line 00:17:31.710 --> 00:17:34.950 to the practice and sometimes physical 00:17:34.950 --> 00:17:38.100 practice is important for that so focus 00:17:38.100 --> 00:17:41.100 on the sensations on your body stay 00:17:41.100 --> 00:17:42.929 connected to your breath as you pedal it 00:17:42.929 --> 00:17:47.539 out find what feels good here 00:17:50.580 --> 00:17:53.980 and then after you've found a little bit 00:17:53.980 --> 00:17:56.200 of movement here come into a place of 00:17:56.200 --> 00:17:58.299 stillness with the two big toes turning 00:17:58.299 --> 00:17:59.860 slightly in if the heels are nowhere 00:17:59.860 --> 00:18:04.390 near the ground who cares except your 00:18:04.390 --> 00:18:06.730 body where it's at today one more deep 00:18:06.730 --> 00:18:09.240 breath in here 00:18:11.850 --> 00:18:14.260 then we'll soften through the knees and 00:18:14.260 --> 00:18:17.440 go for a nice slow walk up towards the 00:18:17.440 --> 00:18:20.169 front edge of your mat doing awesome my 00:18:20.169 --> 00:18:22.929 friends take a nice forward fold here 00:18:22.929 --> 00:18:25.570 close your eyes a little bit of 00:18:25.570 --> 00:18:27.490 reverence here as you breathe in and out 00:18:27.490 --> 00:18:29.080 through the nose or mouth 00:18:29.080 --> 00:18:31.809 bend your knees give the lower back body 00:18:31.809 --> 00:18:34.770 a lot of love 00:18:39.120 --> 00:18:43.840 maybe he clasping the elbows here and 00:18:43.840 --> 00:18:50.200 letting go in the head the neck press 00:18:50.200 --> 00:18:53.370 into your feet close your eyes 00:18:53.370 --> 00:18:56.320 find that connection to the earth all 00:18:56.320 --> 00:19:00.070 four corners of the feet so good for you 00:19:00.070 --> 00:19:02.710 here even better if you're breathing 00:19:02.710 --> 00:19:12.340 deep long breaths and then release the 00:19:12.340 --> 00:19:18.870 arms if they're clasp and slowly roll up 00:19:23.159 --> 00:19:27.299 slowly stacking up through the spine 00:19:27.299 --> 00:19:29.950 make sure you're not gripping in the 00:19:29.950 --> 00:19:35.140 toes find a big beautiful lift in the 00:19:35.140 --> 00:19:37.120 heart and then continue your reach up 00:19:37.120 --> 00:19:38.500 with the fingertips all the way up 00:19:38.500 --> 00:19:41.559 towards the sky take a nice full body 00:19:41.559 --> 00:19:43.960 stretch here engaging through the legs 00:19:43.960 --> 00:19:47.950 as you inhale lift lift lift and then 00:19:47.950 --> 00:19:51.090 exhale hands to the heart 00:19:51.090 --> 00:19:53.830 Anjali mudra take a second to look at 00:19:53.830 --> 00:19:57.640 your hands in prayer and close your eyes 00:19:57.640 --> 00:19:59.110 again as you bring your sternum to your 00:19:59.110 --> 00:20:01.070 thumbs stay 00:20:01.070 --> 00:20:03.200 gauged in the legs lifted in the heart 00:20:03.200 --> 00:20:07.210 and again here with the eyes closed 00:20:07.870 --> 00:20:10.730 bring your awareness your attention to 00:20:10.730 --> 00:20:13.100 your breath and again to that which you 00:20:13.100 --> 00:20:14.990 are thankful for you it's just one thing 00:20:14.990 --> 00:20:18.410 this time one different thing and then 00:20:18.410 --> 00:20:23.300 notice how that makes you feel does it 00:20:23.300 --> 00:20:25.550 or can it affect your body here the 00:20:25.550 --> 00:20:28.760 energetic body or even the way that 00:20:28.760 --> 00:20:37.040 you're listening to your body again 00:20:37.040 --> 00:20:38.690 careful not to clinch through the toes 00:20:38.690 --> 00:20:41.360 or even in the eyebrows here soft in the 00:20:41.360 --> 00:20:50.210 face big breath in big breath out big 00:20:50.210 --> 00:20:54.530 breath in to reach it up inhale full 00:20:54.530 --> 00:20:56.360 body stretch exhale down through the 00:20:56.360 --> 00:21:02.330 midline palms together in prayer forward 00:21:02.330 --> 00:21:08.590 fold here take your breath in and now 00:21:08.590 --> 00:21:11.930 and then we'll plant the palms and step 00:21:11.930 --> 00:21:14.680 it back to plank 00:21:14.680 --> 00:21:17.810 so only have to plank poses in this 00:21:17.810 --> 00:21:19.820 whole practice so you can lower the 00:21:19.820 --> 00:21:22.370 knees or keep them lifted put everyone 00:21:22.370 --> 00:21:24.290 super alive from the crown of the head 00:21:24.290 --> 00:21:25.820 to the tip of the tailbone so whether 00:21:25.820 --> 00:21:28.780 you're here or here light it up 00:21:28.780 --> 00:21:32.840 big breath in big breath out lowers you 00:21:32.840 --> 00:21:34.670 down to the belly for Cobra or 00:21:34.670 --> 00:21:37.010 chaturanga to upward-facing dogs for 00:21:37.010 --> 00:21:39.740 working all different levels here move 00:21:39.740 --> 00:21:42.680 with your breath inhale in everyone 00:21:42.680 --> 00:21:45.560 exhale back to downward facing dog again 00:21:45.560 --> 00:21:51.230 you got it now drop the left heel lift 00:21:51.230 --> 00:21:54.080 the right leg up high lift from your 00:21:54.080 --> 00:21:56.060 right inner thigh again press into both 00:21:56.060 --> 00:21:59.360 palms evenly hug the lower ribs in take 00:21:59.360 --> 00:22:02.450 a deep breath then exhale step it up 00:22:02.450 --> 00:22:05.990 into a nice little lunge so lower the 00:22:05.990 --> 00:22:09.050 left knee and in fact walk that left 00:22:09.050 --> 00:22:10.870 knee out just a little bit today 00:22:10.870 --> 00:22:13.250 just a hair stack front knee over front 00:22:13.250 --> 00:22:15.880 ankle and then you're either here 00:22:15.880 --> 00:22:20.660 fingertips on the mat breathing or 00:22:20.660 --> 00:22:22.820 you're here fingertips interlaced 00:22:22.820 --> 00:22:25.100 on the top of the right thigh breathing 00:22:25.100 --> 00:22:26.600 careful not to just dump all the weight 00:22:26.600 --> 00:22:28.450 here especially if you're super flexy 00:22:28.450 --> 00:22:31.490 find a lift in the heart everyone or 00:22:31.490 --> 00:22:38.090 you're here so we're here who here are 00:22:38.090 --> 00:22:40.039 here 00:22:40.039 --> 00:22:42.470 stay strong in the back leg so it 00:22:42.470 --> 00:22:44.059 doesn't matter if the toes are curled or 00:22:44.059 --> 00:22:46.039 not for me just as long as you have a 00:22:46.039 --> 00:22:47.600 mindfulness there your body will tell 00:22:47.600 --> 00:22:52.269 you what feels best keep breathing here 00:22:55.690 --> 00:22:58.429 everyone pull the right hip crease back 00:22:58.429 --> 00:23:00.710 just a hair take one more deep breath in 00:23:00.710 --> 00:23:04.940 wherever you are and then exhale softly 00:23:04.940 --> 00:23:09.559 release turn the right toes out nice 00:23:09.559 --> 00:23:11.840 wide stance and bring the right palm 00:23:11.840 --> 00:23:15.230 over towards the left so you're either 00:23:15.230 --> 00:23:19.960 here on the palms or the fingertips even 00:23:20.860 --> 00:23:23.419 breathing in and out lots of gratitude 00:23:23.419 --> 00:23:26.450 in lots of gratitude out let your breath 00:23:26.450 --> 00:23:29.659 continue like this or instead of being 00:23:29.659 --> 00:23:31.309 here you could also release to the floor 00:23:31.309 --> 00:23:34.190 arms guys so here we have lots of 00:23:34.190 --> 00:23:40.179 options stick with your breath everybody 00:23:51.500 --> 00:23:53.670 and then check it out here's a little 00:23:53.670 --> 00:23:54.990 bit of fun so if you're on the palms 00:23:54.990 --> 00:23:57.090 you're going to curl the left toes under 00:23:57.090 --> 00:23:58.680 and step it back to downward dog if 00:23:58.680 --> 00:24:00.180 you're on the forearms you're going to 00:24:00.180 --> 00:24:03.390 curl the left toes under and slowly 00:24:03.390 --> 00:24:09.090 everyone step it back to dolphin so if 00:24:09.090 --> 00:24:10.800 you're already on the palms chances are 00:24:10.800 --> 00:24:12.180 maybe you're just going to step back to 00:24:12.180 --> 00:24:12.900 a down dog 00:24:12.900 --> 00:24:14.340 or you're going to give a little dolphin 00:24:14.340 --> 00:24:16.950 a try so remember in the beginning of 00:24:16.950 --> 00:24:19.560 our practice when we had the Sphinx pose 00:24:19.560 --> 00:24:22.530 that alignment that integrity in the 00:24:22.530 --> 00:24:25.140 arms the palms pressing into all ten 00:24:25.140 --> 00:24:28.230 knuckles find your breath maybe this is 00:24:28.230 --> 00:24:29.790 new for you a little fun draw your 00:24:29.790 --> 00:24:31.950 shoulders away from the ears breathe 00:24:31.950 --> 00:24:35.610 breathe breathe everyone then if you're 00:24:35.610 --> 00:24:37.500 in forearm you're going to lower the 00:24:37.500 --> 00:24:39.510 knees and plant the palms lift up to 00:24:39.510 --> 00:24:40.860 downward facing dog 00:24:40.860 --> 00:24:43.140 we'll meet everyone there if your knee 00:24:43.140 --> 00:24:47.010 and down dog come on to meet you I will 00:24:47.010 --> 00:24:48.360 drop the right heel and lift the left 00:24:48.360 --> 00:24:52.400 leg up high big breath in big breath out 00:24:52.400 --> 00:24:56.040 step it up into your lunge you know 00:24:56.040 --> 00:24:57.840 where we're headed now lowering the 00:24:57.840 --> 00:25:00.210 right knee walking it back just a hair 00:25:00.210 --> 00:25:01.530 breathe into the front of that right hip 00:25:01.530 --> 00:25:04.410 crease stack front knee over front ankle 00:25:04.410 --> 00:25:12.510 everyone breathe long breaths no rushing 00:25:12.510 --> 00:25:14.400 here today so feel the sensations in 00:25:14.400 --> 00:25:16.470 your body and since you know where we're 00:25:16.470 --> 00:25:18.750 headed you might close your eyes on this 00:25:18.750 --> 00:25:20.900 side whether it's fingertips on the mat 00:25:20.900 --> 00:25:24.270 and you're laced on the thigh or arms 00:25:24.270 --> 00:25:26.670 reaching up high you might close your 00:25:26.670 --> 00:25:32.490 eyes if you feel little off balance here 00:25:32.490 --> 00:25:35.660 hug the inner thighs to the midline 00:25:39.440 --> 00:25:41.720 feeling thankful right now for this 00:25:41.720 --> 00:25:46.100 channel or each other for this yoga mat 00:25:46.100 --> 00:25:48.500 for this roof over my head for my limbs 00:25:48.500 --> 00:25:56.630 for my heart my breath keep it going and 00:25:56.630 --> 00:25:58.340 then wherever you are take one more 00:25:58.340 --> 00:26:02.750 breath full-body experience in the shape 00:26:02.750 --> 00:26:05.690 and then exhale to the next thing here 00:26:05.690 --> 00:26:08.600 keep exploring the breath how long can 00:26:08.600 --> 00:26:10.730 you inhale how long can you extend that 00:26:10.730 --> 00:26:13.730 exhale left toes turn out left palm 00:26:13.730 --> 00:26:16.550 comes over to meet the right so again 00:26:16.550 --> 00:26:18.290 you know this but just a reminder each 00:26:18.290 --> 00:26:19.910 side is different right so you might 00:26:19.910 --> 00:26:21.740 have been on the forums and on the right 00:26:21.740 --> 00:26:23.420 side and a little different on the left 00:26:23.420 --> 00:26:26.750 side stay awake and alive through the 00:26:26.750 --> 00:26:32.150 neck and we find where we are here today 00:26:32.150 --> 00:26:42.230 nice strong breath so if you come to the 00:26:42.230 --> 00:26:43.490 forearms make sure you have that 00:26:43.490 --> 00:26:44.930 alignment of the elbows underneath the 00:26:44.930 --> 00:26:47.630 shoulders and the wrists in line with 00:26:47.630 --> 00:26:49.040 the elbows so they're not coming in or 00:26:49.040 --> 00:26:52.550 knots playing out nice attention to 00:26:52.550 --> 00:26:55.540 detail here 00:27:00.390 --> 00:27:03.160 and you're not expected to go there and 00:27:03.160 --> 00:27:05.200 be perfect right away right enjoy the 00:27:05.200 --> 00:27:09.730 ride the practice tending to your action 00:27:09.730 --> 00:27:11.890 your alignment it's part of the fun and 00:27:11.890 --> 00:27:13.660 it's also what of course it's all about 00:27:13.660 --> 00:27:17.920 so if you're on the palms here go ahead 00:27:17.920 --> 00:27:19.930 and curl the right toes under step the 00:27:19.930 --> 00:27:21.700 left foot back down our facing dog 00:27:21.700 --> 00:27:24.700 slowly if you're on the forearms we'll 00:27:24.700 --> 00:27:27.400 curl the right toes under slowly unravel 00:27:27.400 --> 00:27:29.200 stepping and the left knee back and 00:27:29.200 --> 00:27:35.100 coming into dolphin one more time here 00:27:35.100 --> 00:27:37.600 so if you're new to this who you're 00:27:37.600 --> 00:27:39.820 having a heyday I'm sure I'm having a 00:27:39.820 --> 00:27:41.590 heyday here and I'm not even you I'm not 00:27:41.590 --> 00:27:44.350 even new to this so this can be a 00:27:44.350 --> 00:27:47.590 difficult shape for many reasons so stay 00:27:47.590 --> 00:27:50.140 strong in your foundation stay connected 00:27:50.140 --> 00:27:52.330 to your breath one more breath here guys 00:27:52.330 --> 00:27:56.920 and then if you're in form come to the 00:27:56.920 --> 00:28:00.570 knees we'll meet downward facing dog 00:28:00.570 --> 00:28:03.460 here comes that last plank we got it 00:28:03.460 --> 00:28:05.440 draw the navel up to the spine little 00:28:05.440 --> 00:28:07.270 core work here as you slowly roll 00:28:07.270 --> 00:28:12.670 through come to top of a push-up breathe 00:28:12.670 --> 00:28:15.160 deep here everyone tapping the right toe 00:28:15.160 --> 00:28:16.750 off the yoga mat you got it gaze 00:28:16.750 --> 00:28:20.320 straight out in front then back to 00:28:20.320 --> 00:28:23.530 Center a little strengthening left toes 00:28:23.530 --> 00:28:25.450 off the mat keep pressing away navel 00:28:25.450 --> 00:28:27.880 draws up back to Center two more times 00:28:27.880 --> 00:28:31.810 so we got this to the right back to 00:28:31.810 --> 00:28:36.060 Center to the left last one we got this 00:28:36.060 --> 00:28:39.640 tap the right toes up to Center stick 00:28:39.640 --> 00:28:42.130 with it to the left don't rush back we 00:28:42.130 --> 00:28:44.610 got this and then slowly lower down 00:28:44.610 --> 00:28:47.860 great knees together we swim the 00:28:47.860 --> 00:28:50.470 fingertips around Child's Pose 00:28:50.470 --> 00:28:54.010 yay crazies 00:28:54.010 --> 00:28:56.289 take a deep breath in and on an exhale 00:28:56.289 --> 00:29:16.059 let it go let the shoulders relax let 00:29:16.059 --> 00:29:19.559 the back body stretch with each inhale 00:29:19.559 --> 00:29:23.730 close your eyes trust 00:29:35.000 --> 00:29:37.230 and slowly we'll reach the fingertips 00:29:37.230 --> 00:29:43.020 forward come back to all fours and this 00:29:43.020 --> 00:29:46.049 time swing the legs to one side come on 00:29:46.049 --> 00:29:49.140 to your bum and send it all the way to 00:29:49.140 --> 00:29:57.900 flat back stretch the legs out long get 00:29:57.900 --> 00:29:59.610 centered on your mat take a nice big 00:29:59.610 --> 00:30:02.429 full body stretch inhale lots of 00:30:02.429 --> 00:30:06.600 gratitude in exhale lots of gratitude 00:30:06.600 --> 00:30:15.960 out just say thank you and float the 00:30:15.960 --> 00:30:19.380 fingertips down hug the knees in towards 00:30:19.380 --> 00:30:21.390 the chest give yourself a big hug 00:30:21.390 --> 00:30:23.309 close your eyes lengthen through the 00:30:23.309 --> 00:30:24.809 back of the neck find movement that 00:30:24.809 --> 00:30:27.120 feels awesome here and again say thank 00:30:27.120 --> 00:30:37.049 you when we connect the mind and the 00:30:37.049 --> 00:30:42.809 body and the heart I actually come into 00:30:42.809 --> 00:30:46.620 this place of gratitude when I lay my 00:30:46.620 --> 00:30:48.210 head down on my pillow at night after a 00:30:48.210 --> 00:30:51.929 long day my first thing is a big breath 00:30:51.929 --> 00:30:56.400 in thank you for this breath thank you 00:30:56.400 --> 00:30:57.750 for this breath is always a great place 00:30:57.750 --> 00:31:00.360 to start especially if you're feeling 00:31:00.360 --> 00:31:03.179 like the sky the world roof whatever is 00:31:03.179 --> 00:31:05.730 coming down on you take a deep breath in 00:31:05.730 --> 00:31:08.130 and start by saying thank you put his 00:31:08.130 --> 00:31:10.890 breath so we're going to end with the 00:31:10.890 --> 00:31:11.429 twist 00:31:11.429 --> 00:31:13.350 nice reclined twist here sending the 00:31:13.350 --> 00:31:15.720 fingertips out left to right or you can 00:31:15.720 --> 00:31:17.309 bring the fingertips to interlace behind 00:31:17.309 --> 00:31:20.760 the head so we have options here and 00:31:20.760 --> 00:31:23.370 then letting the knees melt heavy over 00:31:23.370 --> 00:31:26.460 towards the left maybe turning onto the 00:31:26.460 --> 00:31:29.340 right ear if the arms were extended you 00:31:29.340 --> 00:31:31.020 can bring the left hand to the outer 00:31:31.020 --> 00:31:33.960 edge of the right thigh 00:31:33.960 --> 00:31:36.389 the right fingertips outlaw breathe into 00:31:36.389 --> 00:31:38.549 your belly great for digestion here 00:31:38.549 --> 00:31:41.129 great for the internal organs stay nice 00:31:41.129 --> 00:31:45.168 and long through the neck best you can 00:31:50.419 --> 00:31:55.619 close your eyes enjoy your breath we're 00:31:55.619 --> 00:32:00.019 almost done so stay focused stay calm 00:32:00.019 --> 00:32:03.019 present 00:32:08.720 --> 00:32:10.950 and then slowly we'll melt it back to 00:32:10.950 --> 00:32:12.809 Center 00:32:12.809 --> 00:32:15.239 enjoy it just this little bit of 00:32:15.239 --> 00:32:17.039 practice is like expanded my awareness 00:32:17.039 --> 00:32:19.470 to kind of look outside and notice it's 00:32:19.470 --> 00:32:25.470 a gorgeous day and again twisting to the 00:32:25.470 --> 00:32:29.570 other side now breathing into the belly 00:32:42.709 --> 00:32:49.559 take one more deep breath in here and as 00:32:49.559 --> 00:32:51.989 you melt back to Center ask yourself 00:32:51.989 --> 00:32:56.969 what would be good in your yoga 00:32:56.969 --> 00:32:59.039 wheelhouse your yoga tool belt what 00:32:59.039 --> 00:33:02.089 would feel good would it be a happy baby 00:33:02.089 --> 00:33:07.039 maybe a bridge pose a shoulder stand 00:33:07.039 --> 00:33:09.509 maybe a headstand if you have an 00:33:09.509 --> 00:33:12.029 inversion practice maybe you're 00:33:12.029 --> 00:33:13.919 practicing this video with someone you 00:33:13.919 --> 00:33:16.709 catch their eye here maybe grab their 00:33:16.709 --> 00:33:20.729 hand and if you're not and you just got 00:33:20.729 --> 00:33:22.529 sad like oh I'm doing yoga long walk I'm 00:33:22.529 --> 00:33:24.569 doing you'll go alone to so it's all 00:33:24.569 --> 00:33:30.059 good you're not alone because I'm here 00:33:30.059 --> 00:33:30.739 with you 00:33:30.739 --> 00:33:33.239 now we're not alone we have everything 00:33:33.239 --> 00:33:35.669 we need right here so do what feels good 00:33:35.669 --> 00:33:36.869 here so this is going to be a little 00:33:36.869 --> 00:33:38.429 freestyle if you're ready for a 00:33:38.429 --> 00:33:42.479 relaxation and we'll bring the hands to 00:33:42.479 --> 00:33:44.609 the ribcage here or the belly and slide 00:33:44.609 --> 00:33:52.919 the legs out long and so eventually 00:33:52.919 --> 00:33:55.319 we'll come to this shape hands on the 00:33:55.319 --> 00:33:57.929 belly or the ribcage will crawl the 00:33:57.929 --> 00:33:59.609 shoulder blade shimmy them right 00:33:59.609 --> 00:34:03.899 underneath the heart space and end with 00:34:03.899 --> 00:34:08.309 some belly breathing relax the legs 00:34:08.309 --> 00:34:09.779 again if you're doing your own thing 00:34:09.779 --> 00:34:12.929 you're doing an inversion or you started 00:34:12.929 --> 00:34:14.069 making out with the person that you're 00:34:14.069 --> 00:34:18.359 doing yoga with right on if you're doing 00:34:18.359 --> 00:34:20.639 your own thing enjoy it I think that's 00:34:20.639 --> 00:34:21.768 wonderful 00:34:21.768 --> 00:34:24.239 otherwise maybe you come to a little 00:34:24.239 --> 00:34:26.399 relaxation here where you just give your 00:34:26.399 --> 00:34:30.109 belly some love breathing into it 00:34:31.309 --> 00:34:34.949 remember that transformation doesn't 00:34:34.949 --> 00:34:38.369 always mean crunches faster harder 00:34:38.369 --> 00:34:39.559 louder 00:34:39.559 --> 00:34:43.498 stronger it's also the tender things and 00:34:43.498 --> 00:34:45.119 the gratitude goes a long way especially 00:34:45.119 --> 00:34:48.239 with the breath so thanks so much for 00:34:48.239 --> 00:34:49.918 sharing your practice with me I'm so 00:34:49.918 --> 00:34:52.289 grateful for you and this channel in 00:34:52.289 --> 00:34:53.790 this conversation that we're having 00:34:53.790 --> 00:34:56.070 fact that we're all doing yoga more and 00:34:56.070 --> 00:34:58.460 more in this day and age so wonderful 00:34:58.460 --> 00:35:03.120 thank you so much have a great rest of 00:35:03.120 --> 00:35:05.390 your day