WEBVTT

00:00:00.400 --> 00:00:01.142
- Hello everyone.

00:00:01.142 --> 00:00:02.293
Welcome to yoga with Adriene.

00:00:02.294 --> 00:00:05.577
I'm Adriene, and today's
practice is yoga for Sciatica

00:00:05.578 --> 00:00:08.121
or for lower back pain, nerve pain.

00:00:08.121 --> 00:00:11.232
This is a really great practie
for anyone who has dealt with

00:00:11.232 --> 00:00:13.670
any flare ups in the lower back body.

00:00:13.670 --> 00:00:17.025
Perhaps you're recovering from an injury,

00:00:17.025 --> 00:00:19.407
and you're needing to
ease back into things.

00:00:19.407 --> 00:00:20.788
Be really mindful.

00:00:20.788 --> 00:00:23.517
If you are in pain now, you
might need to ask your doctor

00:00:23.517 --> 00:00:25.221
or you might need to check
in and just make sure

00:00:25.221 --> 00:00:26.733
you're doing the right exercise,

00:00:26.733 --> 00:00:28.611
but this is a really yummy practice

00:00:28.611 --> 00:00:31.550
that's going to balance
strengthening and stretching

00:00:31.550 --> 00:00:33.767
in a really kind and loving way.

00:00:33.767 --> 00:00:36.577
So, for today's practice,
you're gonna need a towel,

00:00:36.577 --> 00:00:37.736
a little towel if you have it.

00:00:37.737 --> 00:00:39.324
If you have a yoga strap, awesome,

00:00:39.324 --> 00:00:42.021
or if you have a tie,
you can use that as well.

00:00:42.021 --> 00:00:43.644
Just something about yay long

00:00:43.644 --> 00:00:46.558
that will help you find length.

00:00:46.558 --> 00:00:48.160
Alright, so hop into something comfy.

00:00:48.160 --> 00:00:49.833
Grab your towel or your strap or your tie,

00:00:49.833 --> 00:00:51.680
and let's get started.

00:00:51.680 --> 00:00:55.749
(lively, bouncy strumming music)

00:01:03.639 --> 00:01:05.343
Alright, the first thing we're gonna do

00:01:05.343 --> 00:01:07.746
is going to be a supine on our backs,

00:01:07.746 --> 00:01:09.729
and you're gonna need your towel

00:01:09.730 --> 00:01:13.400
or your strap or your
tie, whatever you got.

00:01:13.400 --> 00:01:16.227
So, put it right to your side
so you can grab it easily,

00:01:16.227 --> 00:01:17.444
and then bend the knees,

00:01:17.444 --> 00:01:22.367
use your hands to slowly
roll down to your back.

00:01:23.789 --> 00:01:24.952
Get situated here.

00:01:24.952 --> 00:01:26.533
Connect with your breath.

00:01:28.023 --> 00:01:29.184
Knees are up towards the sky.

00:01:29.184 --> 00:01:31.247
Feet are on the mat.

00:01:32.401 --> 00:01:34.572
And take a second to bring
the hands to the belly

00:01:34.572 --> 00:01:36.489
or right to the hip points here,

00:01:36.489 --> 00:01:39.133
and just notice what's
going on in the lower back.

00:01:39.133 --> 00:01:41.023
If there's a space, if
you can crawl your hand

00:01:41.023 --> 00:01:42.825
between the lower back, see if you can

00:01:42.825 --> 00:01:45.271
make an adjustment to
bring your lower back

00:01:45.271 --> 00:01:46.406
flush with the mat.

00:01:46.406 --> 00:01:49.788
And if you have to adjust
your feet, please do.

00:01:51.015 --> 00:01:55.492
So the lower back is now
pressing against the mat

00:01:55.492 --> 00:01:57.636
and since we're here to practice

00:01:57.636 --> 00:02:00.759
and go the extra mile, self love and care,

00:02:00.760 --> 00:02:03.418
take a moment to close your eyes,

00:02:03.418 --> 00:02:06.049
and deepen your breath.

00:02:17.177 --> 00:02:19.866
And then we're gonna start
with this really, really fancy

00:02:19.866 --> 00:02:22.781
yoga move that a friend of
mine taught me the other day,

00:02:22.781 --> 00:02:24.727
reminded me of it in class.

00:02:24.727 --> 00:02:28.819
And it's where you take the
two corners of your mouth

00:02:28.819 --> 00:02:33.796
and gently lift them up
towards your eyes or your ears.

00:02:37.235 --> 00:02:38.827
So chances are if you're doing this video,

00:02:38.827 --> 00:02:40.533
you're tending to a little back pain

00:02:40.533 --> 00:02:42.215
or maybe you're wanting to prevent it,

00:02:42.216 --> 00:02:46.438
but we could all use a little
reminder to smile and breathe.

00:02:47.636 --> 00:02:48.998
You're in the right place.

00:02:48.998 --> 00:02:49.911
I got your back.

00:02:49.912 --> 00:02:52.302
We're gonna start by keeping the left foot

00:02:52.302 --> 00:02:54.399
on the ground.

00:02:54.399 --> 00:02:56.228
And slowly, nice and slow,

00:02:56.228 --> 00:02:57.795
lifting the right leg up high,

00:02:57.795 --> 00:02:58.882
so it doesn't have to straighten.

00:02:58.883 --> 00:03:00.762
If it does, great, if not, no worries,

00:03:00.762 --> 00:03:02.552
but what we do want to pay attention to

00:03:02.552 --> 00:03:04.374
is the lower back body here.

00:03:04.374 --> 00:03:06.463
So, if it's starting to come up,

00:03:06.463 --> 00:03:07.565
we're gonna make adjustments,

00:03:07.565 --> 00:03:09.470
either by bending the
knee so that we can scoop

00:03:09.470 --> 00:03:13.323
the tailbone and keep the lower
back on the mat, et cetera.

00:03:13.323 --> 00:03:17.181
So take a second to notice
what's going on in your body.

00:03:19.292 --> 00:03:21.881
And then we're gonna grab your strap.

00:03:21.881 --> 00:03:23.331
In this case it's a towel.

00:03:23.331 --> 00:03:26.174
So I'm using a towel because
I imagine that most people

00:03:26.175 --> 00:03:27.326
have a towel at home,

00:03:27.326 --> 00:03:29.299
but if you have a yoga strap, awesome.

00:03:29.300 --> 00:03:30.865
They're really great.

00:03:30.865 --> 00:03:33.815
I'm gonna bend the knee
to slowly grab my foot

00:03:33.815 --> 00:03:37.856
with my towel, and then
find extension here.

00:03:37.856 --> 00:03:41.245
So, one arm has one end.

00:03:41.246 --> 00:03:42.697
The other arm has the other.

00:03:42.697 --> 00:03:45.416
Keep them like that, as
you loop the shoulders,

00:03:45.416 --> 00:03:47.891
snuggle the shoulder blades
underneath the heart space,

00:03:47.891 --> 00:03:50.759
and begin to breathe even deeper here.

00:03:50.759 --> 00:03:54.112
Big hamstring stretch.

00:03:54.112 --> 00:03:56.021
Articulate Adriene.

00:03:57.221 --> 00:04:01.577
Sole of the left foot is on
the ground for stability here.

00:04:01.577 --> 00:04:05.999
So, I am one girl talking to
a lot of people right now,

00:04:05.999 --> 00:04:09.319
so be really mindful of your
body and your breath here.

00:04:09.319 --> 00:04:10.956
For some, you'll be able to really enjoy

00:04:10.956 --> 00:04:13.093
this stretch really nice.

00:04:13.093 --> 00:04:15.912
For others, this just getting here alone

00:04:15.913 --> 00:04:17.817
is probably quite a feat,

00:04:17.817 --> 00:04:19.640
so you need to be in
your breath and listen,

00:04:19.640 --> 00:04:21.348
listen, listen to the body.

00:04:21.348 --> 00:04:23.018
Right? Listen for signs.

00:04:23.018 --> 00:04:24.955
Don't wait 'til it's too late,

00:04:24.955 --> 00:04:27.149
'til you're already in the ouchie mode.

00:04:27.149 --> 00:04:28.393
Mmm-mm.

00:04:28.393 --> 00:04:30.073
Ain't nobody got time for that, right?

00:04:30.073 --> 00:04:32.024
So, take good care.

00:04:32.024 --> 00:04:34.186
I just feel like it's my duty
to keep reminding you of that,

00:04:34.186 --> 00:04:36.936
because we can get a
little bit lost sometimes

00:04:36.936 --> 00:04:39.455
trying to achieve something,

00:04:39.456 --> 00:04:43.480
when really we have to just be present.

00:04:44.887 --> 00:04:45.992
So this might be enough,

00:04:45.992 --> 00:04:47.637
again, you might be here
rockin' and rollin'.

00:04:47.637 --> 00:04:49.235
You might be here.

00:04:49.235 --> 00:04:52.126
But lower back is flush with the mat.

00:04:52.126 --> 00:04:54.111
Take a second to close your eyes,

00:04:54.111 --> 00:04:58.022
and say the mantra quietly to yourself,

00:04:58.022 --> 00:05:00.106
"I am supported."

00:05:04.698 --> 00:05:08.760
Then stay here, blood is
rushing opposite direction.

00:05:08.760 --> 00:05:12.568
Stay here or take the
strap into your right hand.

00:05:12.568 --> 00:05:14.991
Bring the left hand slowly, gently down

00:05:14.992 --> 00:05:17.684
back to that left hip point.

00:05:17.684 --> 00:05:21.259
And nice and easy, I'm
gonna inch my left toes out

00:05:21.259 --> 00:05:24.511
just keeping the lower back
on the mat, nice and slow,

00:05:24.511 --> 00:05:27.923
and eventually find extension all the way

00:05:27.923 --> 00:05:30.414
out long through that left leg.

00:05:33.472 --> 00:05:35.734
Hey-o, off the mat.

00:05:36.689 --> 00:05:38.720
Alright, so pay attention
to what's going on

00:05:38.720 --> 00:05:39.673
in the full body.

00:05:39.673 --> 00:05:41.706
If the lower back is
starting to come up here,

00:05:41.706 --> 00:05:45.056
you're gonna want to
come back to this shape

00:05:45.056 --> 00:05:46.813
with the knee up high.

00:05:47.769 --> 00:05:49.858
So I'm just offering
all different variations

00:05:49.858 --> 00:05:51.183
for all different levels here.

00:05:51.183 --> 00:05:52.644
Everyone breathe.

00:05:52.644 --> 00:05:54.452
So you're either here...

00:05:55.725 --> 00:05:59.006
Or we're working towards
deeper stretch here.

00:06:03.550 --> 00:06:06.776
A little action point, draw
the right hip crease down.

00:06:06.776 --> 00:06:08.374
Hug the lower ribs in,

00:06:08.374 --> 00:06:09.793
again, protecting lower back.

00:06:09.793 --> 00:06:11.650
Nice and long in the breath

00:06:11.650 --> 00:06:14.042
so see if you can extend your inhalations.

00:06:14.043 --> 00:06:16.594
Extend your exhales.

00:06:21.067 --> 00:06:23.495
If the left leg is extended,
really press through

00:06:23.495 --> 00:06:26.257
your left heel, engage quadricep,

00:06:26.257 --> 00:06:29.341
firm that thighbone down to the earth.

00:06:34.430 --> 00:06:36.465
Great, both hands come
to the towel or the strap

00:06:36.465 --> 00:06:38.236
if they are not already.

00:06:38.237 --> 00:06:40.868
And we slide the left heel back up.

00:06:40.868 --> 00:06:43.132
Sole of the left foot comes to the mat.

00:06:43.132 --> 00:06:45.442
We release the strap or the towel

00:06:45.442 --> 00:06:47.786
and slowly release, right hand back down.

00:06:47.786 --> 00:06:50.411
Take your strap, go ahead
and put it to the left.

00:06:50.411 --> 00:06:52.245
Hands come back to the hip points

00:06:52.245 --> 00:06:53.812
and we check in with the lower back.

00:06:53.812 --> 00:06:56.903
So a couple rocks of
the pelvis if you need.

00:06:58.730 --> 00:07:01.075
Return to the breath.

00:07:01.075 --> 00:07:03.594
Return of the mac.

00:07:03.594 --> 00:07:05.361
Always returning to the breath.

00:07:06.203 --> 00:07:07.515
Time and time and time again.

00:07:07.515 --> 00:07:09.894
It's always there to guide
you, especially through pain

00:07:09.894 --> 00:07:12.832
in the body and also painful moments,

00:07:12.832 --> 00:07:15.433
right, in life, it happens.

00:07:15.433 --> 00:07:17.219
It's gonna keep happening.

00:07:17.220 --> 00:07:18.645
So how we meet it and greet it

00:07:18.645 --> 00:07:21.733
is really what it's all about, right?

00:07:21.733 --> 00:07:23.034
OK, here we go.

00:07:23.034 --> 00:07:25.860
Soles of the feet down on the earth.

00:07:26.955 --> 00:07:28.801
Keep the right foot there,
and when you're ready,

00:07:28.801 --> 00:07:31.316
slowly lift the left leg
up high, nice and slow,

00:07:31.316 --> 00:07:33.152
and as you do that, so
rather than just jumping

00:07:33.152 --> 00:07:35.949
the gun here, see if you
can really pay attention

00:07:35.949 --> 00:07:37.493
to what's going on in the lower back,

00:07:37.493 --> 00:07:40.125
in the pelvis, in the hips as you extend

00:07:40.125 --> 00:07:41.786
through the left leg.

00:07:41.786 --> 00:07:44.001
If you can straighten the leg, great.

00:07:44.001 --> 00:07:45.395
Not necessary.

00:07:45.395 --> 00:07:46.984
Tending to the lower back here,

00:07:46.985 --> 00:07:49.750
and keeping that strong foundation here

00:07:49.750 --> 00:07:51.752
on the right foot.

00:07:52.743 --> 00:07:54.322
Alright, awesome work my friends.

00:07:54.322 --> 00:07:55.484
We know where we're headed.

00:07:55.484 --> 00:07:57.375
So moving nice and slow and mindful,

00:07:57.375 --> 00:07:59.617
take your towel, loopty loo,

00:07:59.617 --> 00:08:02.503
grab your partner, do-si-do, just kidding.

00:08:02.503 --> 00:08:03.752
Sorry.

00:08:04.941 --> 00:08:07.734
And we come into our stretch here.

00:08:08.645 --> 00:08:10.364
If you're super flexible,
and you're tending

00:08:10.364 --> 00:08:12.486
to back pain here, you
might bend your knee

00:08:12.487 --> 00:08:15.497
just to give yourself a little bit of time

00:08:15.497 --> 00:08:17.098
and space to heal.

00:08:17.098 --> 00:08:18.480
So if you're used to coming here,

00:08:18.480 --> 00:08:21.543
wham bam, you might soften

00:08:21.543 --> 00:08:25.700
and use this time to find a
little balance in the body.

00:08:26.610 --> 00:08:29.808
And, find what feels good.

00:08:31.379 --> 00:08:34.097
Breathing, nice, long,
smooth, deep breaths.

00:08:34.097 --> 00:08:36.280
Notice if the lower back
has come off the mat here.

00:08:36.280 --> 00:08:38.769
So hug the lower ribs down.

00:08:41.013 --> 00:08:43.139
Create support.

00:08:43.139 --> 00:08:45.494
So nice, long, neutral spine here

00:08:45.494 --> 00:08:46.865
as we do this floor work,

00:08:46.865 --> 00:08:49.372
and in this case, and in all cases,

00:08:49.372 --> 00:08:51.368
neutral means supported.

00:08:51.369 --> 00:08:56.369
It means you are connected and supported.

00:08:56.805 --> 00:08:58.481
So hug the lower ribs in.

00:08:59.460 --> 00:09:01.838
And stay here, breathin'.

00:09:02.876 --> 00:09:07.216
Or take the strap into your left hand.

00:09:07.216 --> 00:09:09.780
Right hand to the right hip point,

00:09:09.780 --> 00:09:11.240
the right hip crease.

00:09:11.240 --> 00:09:13.759
And nice and slow, inching the toes out,

00:09:13.759 --> 00:09:17.010
slow as you can go, nice and easy

00:09:17.010 --> 00:09:21.992
like a little inchworm, breathing deep.

00:09:21.993 --> 00:09:23.813
Taking your time.

00:09:23.813 --> 00:09:26.507
And then maybe that right
heel eventually extends

00:09:26.507 --> 00:09:28.228
all the way out.

00:09:30.906 --> 00:09:32.492
Breathing deep.

00:09:33.960 --> 00:09:37.432
Snuggle the shoulder blades
underneath your heart space.

00:09:38.402 --> 00:09:40.246
Let this be about the breath here.

00:09:40.246 --> 00:09:42.688
Listen to the sound of your breath.

00:09:43.718 --> 00:09:45.414
If you're familiar with Ujjayi breath,

00:09:45.414 --> 00:09:47.473
you might practice that here.

00:09:47.473 --> 00:09:51.627
(deep breathing)

00:09:51.627 --> 00:09:53.881
Firming the top of the right thigh down

00:09:53.881 --> 00:09:55.622
and really pressing into your right heel

00:09:55.622 --> 00:09:58.544
if that leg is extended.

00:09:59.941 --> 00:10:01.409
Big breaths.

00:10:02.600 --> 00:10:06.484
Left hip crease grounding
down to the earth.

00:10:07.732 --> 00:10:09.584
Close your eyes here.

00:10:11.249 --> 00:10:12.967
Keep breathing.

00:10:12.967 --> 00:10:17.141
(deep breathing)

00:10:23.090 --> 00:10:25.193
Great, then connect to your center here.

00:10:25.193 --> 00:10:27.222
Draw the navel down.

00:10:27.222 --> 00:10:29.405
Then we'll slowly, nice and easy

00:10:29.405 --> 00:10:32.829
slide that right foot back up.

00:10:32.829 --> 00:10:34.481
Ground through the right foot,

00:10:34.481 --> 00:10:36.663
and then we'll return the hands back

00:10:36.663 --> 00:10:39.982
to the strap, and release.

00:10:39.982 --> 00:10:41.076
Beautiful.

00:10:41.076 --> 00:10:43.164
Take the left foot right back down

00:10:43.164 --> 00:10:44.396
to where you started.

00:10:44.396 --> 00:10:49.396
We come to a little bridge variation here.

00:10:49.686 --> 00:10:52.401
Walking the heels up.

00:10:52.401 --> 00:10:55.216
Snuggling the shoulder blades underneath.

00:10:58.541 --> 00:11:00.198
OK, the second thing we're gonna do

00:11:00.198 --> 00:11:02.925
are some slow bridges.

00:11:02.926 --> 00:11:05.852
So, heels are walking up
towards the sitting bones,

00:11:05.852 --> 00:11:09.170
and hands are resting gently at the sides.

00:11:09.171 --> 00:11:10.970
If you have a little block or something

00:11:10.970 --> 00:11:12.480
to put between the inner thighs here,

00:11:12.480 --> 00:11:16.029
it's nice to squeeze, but not necessary.

00:11:16.029 --> 00:11:19.722
Just keep that in mind, maybe
a little imaginary block.

00:11:20.586 --> 00:11:23.130
K, press into your foundation here strong.

00:11:23.130 --> 00:11:24.829
Take a deep breath in.

00:11:25.843 --> 00:11:27.647
Long breath out.

00:11:29.162 --> 00:11:31.124
Keyword, slow hip bridges here

00:11:31.124 --> 00:11:33.158
so press into your feet,

00:11:33.158 --> 00:11:35.965
and start with the tail
as you slowly lift.

00:11:36.833 --> 00:11:38.467
Hips up high, nice and slow.

00:11:38.467 --> 00:11:40.464
As slow as you can go.

00:11:40.464 --> 00:11:42.131
Really slow.

00:11:44.238 --> 00:11:46.317
Then engage through the glutes.

00:11:46.317 --> 00:11:48.360
Squeeze that imaginary block.

00:11:48.360 --> 00:11:50.228
Knees draw towards each other.

00:11:50.228 --> 00:11:51.424
Press into your feet.

00:11:51.424 --> 00:11:53.081
You don't have to come up super high here,

00:11:53.081 --> 00:11:55.252
and then slowly release down.

00:11:55.252 --> 00:11:56.612
We're only gonna do three of these

00:11:56.612 --> 00:11:58.654
so the tempo's really slow.

00:11:58.654 --> 00:12:00.490
I recently met a really awesome woman.

00:12:00.490 --> 00:12:03.740
She's a chiropractor,
and she's very smart,

00:12:03.740 --> 00:12:07.107
and we talk a lot about
stabilizing lower back,

00:12:07.107 --> 00:12:10.382
sacrum area with slow hip bridges.

00:12:10.382 --> 00:12:12.771
She really recommends that and I do too.

00:12:12.772 --> 00:12:14.119
So, here we go.

00:12:14.119 --> 00:12:17.655
Second one, nice and slow
and steady wins the race.

00:12:18.981 --> 00:12:20.630
Please keep your gaze all the way up

00:12:20.630 --> 00:12:22.394
so now that you know what we're doing,

00:12:23.534 --> 00:12:25.439
keep your gaze up.

00:12:25.439 --> 00:12:27.805
No need to look to the side
and turn the neck here.

00:12:27.806 --> 00:12:29.222
Keep it nice and long.

00:12:29.222 --> 00:12:32.130
On an exhale, slowly lower down.

00:12:33.436 --> 00:12:35.641
So just one last reminder,

00:12:35.641 --> 00:12:37.535
we're not coming into bridge pose,

00:12:37.535 --> 00:12:40.002
just finding a gentle lift of the hips up

00:12:40.003 --> 00:12:43.186
on a big breath in, pressing
into all four corners

00:12:43.186 --> 00:12:47.645
of the feet, drawing energy up

00:12:47.645 --> 00:12:48.851
through the front body,

00:12:48.851 --> 00:12:51.183
and then letting it fall as we lower

00:12:51.183 --> 00:12:53.030
the back body down.

00:12:55.394 --> 00:12:58.379
Beautiful, once you
land, soft landing here.

00:12:58.379 --> 00:13:00.062
Nice and easy, press into your palms

00:13:00.062 --> 00:13:01.778
for stability and support.

00:13:01.778 --> 00:13:04.493
Lift the heels and then hug the knees

00:13:04.493 --> 00:13:08.354
up into the chest gently, very gently.

00:13:12.366 --> 00:13:13.617
Great, the next thing we're gonna do

00:13:13.618 --> 00:13:15.463
is a little reclined one-legged pigeon.

00:13:15.463 --> 00:13:19.092
So softly place your left
foot down on the earth,

00:13:19.958 --> 00:13:22.624
and inhale, right leg up high.

00:13:22.624 --> 00:13:24.632
On an exhale, bend the right knee.

00:13:24.632 --> 00:13:28.721
Cross right ankle over
the top of the left thigh.

00:13:28.721 --> 00:13:30.217
And just keep it soft and easy

00:13:30.217 --> 00:13:31.598
as if you're moving through water here.

00:13:31.599 --> 00:13:33.234
So sometimes you do this in yoga class,

00:13:33.234 --> 00:13:36.252
and you're warm, and
you're just coolin' off,

00:13:36.252 --> 00:13:40.165
but here we want to keep
it really soft and easy.

00:13:40.166 --> 00:13:41.630
So you might just stay here

00:13:41.630 --> 00:13:44.301
gently using your right
hand to guide the top

00:13:44.301 --> 00:13:45.787
of the right thigh out,

00:13:45.787 --> 00:13:47.823
finding that rotation.

00:13:49.431 --> 00:13:51.178
Breathing here.

00:13:52.344 --> 00:13:54.318
Or, we'll thread the needle by taking

00:13:54.318 --> 00:13:57.161
the right fingertips in between the legs.

00:13:57.161 --> 00:13:58.227
Hey-o!

00:13:58.227 --> 00:13:59.213
Inappropriate.

00:13:59.213 --> 00:14:03.099
And interlacing behind the
back of that left thigh.

00:14:03.100 --> 00:14:06.117
Now you have your towel
here or your strap here

00:14:06.117 --> 00:14:10.577
so you can use it to help with this

00:14:10.577 --> 00:14:15.533
if the first variation is not comfortable

00:14:15.533 --> 00:14:16.753
or in your body,

00:14:16.753 --> 00:14:19.563
or if you want to be super
mindful about your back pain.

00:14:19.563 --> 00:14:21.605
Perhaps you're accustomed to a little bit

00:14:21.605 --> 00:14:24.928
of Sciatic flare up,
and so you're working on

00:14:24.928 --> 00:14:26.749
some stabilization and preventative care.

00:14:26.749 --> 00:14:28.735
You might just stay here.

00:14:29.791 --> 00:14:30.696
So wherever you are,

00:14:30.696 --> 00:14:32.327
you know what I'm gonna say, right?

00:14:32.327 --> 00:14:34.963
Breathe deep.

00:14:34.963 --> 00:14:38.944
Keep energy and awareness
through both feet,

00:14:38.944 --> 00:14:42.329
protecting the knees
and staying connected.

00:14:46.201 --> 00:14:48.804
So Sciatica is not actually,

00:14:49.695 --> 00:14:52.679
we often think of it as
a diagnosis of one thing

00:14:52.679 --> 00:14:55.870
but really Sciatica is a
symptom of something else

00:14:55.870 --> 00:14:57.113
going on in the body,

00:14:57.113 --> 00:14:59.135
and it can be a plethora
of different things, right?

00:14:59.135 --> 00:15:01.560
Some are way more severe than others.

00:15:01.560 --> 00:15:03.241
Some are small and can just happen.

00:15:03.241 --> 00:15:05.675
You know, pick something up the wrong way

00:15:05.675 --> 00:15:08.436
or get out of bed the wrong way,

00:15:08.437 --> 00:15:11.073
or maybe you were doin' somethin' else

00:15:11.073 --> 00:15:13.092
the wrong way, just kidding.

00:15:13.092 --> 00:15:14.528
(laughing)

00:15:15.538 --> 00:15:17.286
Hopefully you're breathing here.

00:15:18.186 --> 00:15:19.906
Right, it happens.

00:15:29.663 --> 00:15:31.846
And then last but not least,

00:15:31.846 --> 00:15:33.585
and this is gonna depend
on where you're at

00:15:33.585 --> 00:15:34.326
in your body.

00:15:34.326 --> 00:15:36.196
You might just stay exactly where you are

00:15:36.196 --> 00:15:38.625
or you might extend that left leg up high.

00:15:38.625 --> 00:15:40.627
We've already warmed
up the hamstrings here.

00:15:40.627 --> 00:15:44.269
This is optional, it can be bent too.

00:15:44.269 --> 00:15:45.855
Breathing deep.

00:15:48.530 --> 00:15:50.610
There's an action of the tailbone here,

00:15:50.610 --> 00:15:52.071
lengthening out long.

00:15:52.071 --> 00:15:53.102
It's not really a big move,

00:15:53.102 --> 00:15:55.995
just more of an action, an activity.

00:15:57.254 --> 00:15:58.817
Breathe deep.

00:16:00.321 --> 00:16:02.742
Then slowly release one step at a time,

00:16:02.742 --> 00:16:05.355
nice and slow, staying connected

00:16:05.355 --> 00:16:07.818
to your abdominal wall, core,

00:16:07.818 --> 00:16:09.766
as you move in and out of these postures.

00:16:09.766 --> 00:16:11.444
Super helpful.

00:16:11.445 --> 00:16:13.223
Let's take it to the other side.

00:16:13.223 --> 00:16:14.963
Plant down firmly through the right foot.

00:16:14.963 --> 00:16:16.954
Inhale, left leg up high.

00:16:17.843 --> 00:16:19.281
Exhale, bend at the left knee.

00:16:19.282 --> 00:16:21.466
Cross left ankle over the
top of the right thigh

00:16:21.466 --> 00:16:22.726
and just check out this side.

00:16:22.726 --> 00:16:25.310
Right, each side's gonna
be a little bit different.

00:16:27.104 --> 00:16:28.882
Finding that rotation here.

00:16:28.882 --> 00:16:31.275
You're using the hand if it helps.

00:16:32.848 --> 00:16:34.486
Staying connected to your lower back.

00:16:34.486 --> 00:16:35.981
Super mindful.

00:16:35.981 --> 00:16:38.025
Might just stay here.

00:16:38.025 --> 00:16:40.300
Or you might press up off the right toes.

00:16:40.301 --> 00:16:42.989
Thread the needle once again here.

00:16:44.922 --> 00:16:46.916
Again, you can take this strap here.

00:16:48.386 --> 00:16:50.738
A lot of people like to
interlace here which is fine

00:16:50.738 --> 00:16:53.454
if you really want that,
need that, it's fine,

00:16:53.454 --> 00:16:55.010
but for me, I tend to,

00:16:55.010 --> 00:16:58.260
I kind of got out of that
habit just to protect

00:16:58.260 --> 00:17:00.282
a little hyper extension in the knee,

00:17:00.282 --> 00:17:03.195
and just create good yoga
habits, stretch habits,

00:17:03.195 --> 00:17:05.064
so I do it behind the thigh here.

00:17:05.064 --> 00:17:07.258
Also really great to press
the hamstring against

00:17:07.258 --> 00:17:09.637
that hands here for

00:17:12.186 --> 00:17:16.120
hamstring stabilization
and strength as well.

00:17:16.121 --> 00:17:18.165
So we stretch 'em a lot
but we rarely stabilize 'em

00:17:18.165 --> 00:17:20.905
so it's good, good
little two-for-one here.

00:17:20.905 --> 00:17:22.145
Lot going on.

00:17:22.145 --> 00:17:23.749
Breathe deep.

00:17:24.867 --> 00:17:26.360
Close your eyes.

00:17:31.313 --> 00:17:33.240
So there are many
different bus stops here,

00:17:33.240 --> 00:17:35.305
again, if you're back is aching you,

00:17:35.305 --> 00:17:37.264
you might just be here.

00:17:39.294 --> 00:17:41.307
If you found a spot that
feels good, close your eyes

00:17:41.307 --> 00:17:43.636
and deepen your breath.

00:17:50.109 --> 00:17:52.860
Last little stop or
last little action here

00:17:52.860 --> 00:17:56.250
that's optional, to
extend the leg up high,

00:17:56.250 --> 00:17:59.408
really brightening through both feet here.

00:17:59.408 --> 00:18:02.049
Lots of energy in both feet.

00:18:04.146 --> 00:18:05.666
And you could commission
your left elbow here

00:18:05.666 --> 00:18:07.592
to press out through the
left thigh a little bit.

00:18:07.593 --> 00:18:09.086
One more breath.

00:18:10.353 --> 00:18:14.619
And then nice and slow,
stay connected to your core

00:18:14.619 --> 00:18:16.434
as you release.

00:18:18.728 --> 00:18:21.725
Tighten the belly as you unravel,

00:18:21.725 --> 00:18:23.265
staying connected.

00:18:23.266 --> 00:18:24.271
Awesome work.

00:18:24.271 --> 00:18:25.624
Big breath in.

00:18:26.651 --> 00:18:28.899
Exhale out through the mouth, let it go.

00:18:32.234 --> 00:18:35.696
Alright, next we're gonna
walk the feet together.

00:18:35.696 --> 00:18:37.342
And then press up off the toes

00:18:37.343 --> 00:18:39.572
and slowly engage the abdominal wall here,

00:18:39.572 --> 00:18:41.790
again, to hug the knees
all the way up and in.

00:18:41.790 --> 00:18:43.101
It doesn't have to be a big squeeze.

00:18:43.102 --> 00:18:44.309
If you're craving that, go for it,

00:18:44.309 --> 00:18:45.887
but again, better safe than sorry,

00:18:45.887 --> 00:18:49.435
keeping it nice and easy here.

00:18:49.435 --> 00:18:52.492
I'm coming into Gomukhasan
legs or cow legs,

00:18:52.492 --> 00:18:54.942
so I'm gonna slide the
right toes all the way up

00:18:54.942 --> 00:18:58.065
and cross my right leg over my left

00:18:58.065 --> 00:19:00.887
as if I were sitting in a desk here.

00:19:00.887 --> 00:19:02.743
And I want to remember where we started

00:19:02.743 --> 00:19:05.400
with that awareness, that
attention on the lower back

00:19:05.401 --> 00:19:07.214
so scoop the tailbone up here

00:19:07.214 --> 00:19:09.429
so that your lower back
is nice and supported,

00:19:09.430 --> 00:19:10.510
flush with the mat.

00:19:10.510 --> 00:19:12.054
You might just stay here.

00:19:12.054 --> 00:19:13.529
You might need support by bringing

00:19:13.529 --> 00:19:16.050
the fingertips to your sides

00:19:16.050 --> 00:19:18.694
or we might take the hands and grab,

00:19:18.694 --> 00:19:21.331
either the big toes or the
outer edges of the feet

00:19:21.331 --> 00:19:24.176
coming into our Gomukhasan, our cow legs.

00:19:24.176 --> 00:19:27.414
Big breaths here as I anchor down

00:19:27.414 --> 00:19:29.360
through my hip creases.

00:19:29.361 --> 00:19:31.750
Keep the chest, heart open.

00:19:31.750 --> 00:19:35.489
So now we're getting really
nicely into the piriformis.

00:19:35.489 --> 00:19:39.250
Again, our Sciatica is
usually or really always

00:19:39.250 --> 00:19:42.386
I should say, just in different ways,

00:19:42.386 --> 00:19:46.508
a reaction to something else, right?

00:19:46.508 --> 00:19:49.271
A symptom to something else.

00:19:49.271 --> 00:19:52.869
And that's what's causing that pain,

00:19:52.869 --> 00:19:55.446
which is sharp and severe sometimes.

00:19:55.446 --> 00:19:57.654
So, depending on where you're at,

00:19:57.654 --> 00:19:58.908
be really mindful.

00:19:58.908 --> 00:20:00.680
Can't say that enough.

00:20:02.529 --> 00:20:04.357
Big breaths here.

00:20:08.958 --> 00:20:10.306
And your last breath here,

00:20:10.306 --> 00:20:11.768
if it's available to you,

00:20:11.768 --> 00:20:15.902
see if you can kick your feet
into your hands even more.

00:20:16.785 --> 00:20:19.395
Kick your feet up into your hands.

00:20:20.725 --> 00:20:22.408
Great, and then to release,

00:20:22.408 --> 00:20:24.322
connect to your center, your core.

00:20:24.323 --> 00:20:27.122
Draw the navel down,
release the hands first.

00:20:27.122 --> 00:20:29.629
Bring them to the mat and then unravel.

00:20:29.629 --> 00:20:31.312
So I'm really connected to my core here.

00:20:31.312 --> 00:20:35.110
Really important if we
want to tend to back pain

00:20:35.110 --> 00:20:38.567
to find that strength in
the core in the front body.

00:20:38.567 --> 00:20:40.319
Alright, here we go.

00:20:40.319 --> 00:20:41.598
Same thing on the other side,

00:20:41.598 --> 00:20:44.835
sliding the left toes
up, crossing it over,

00:20:44.835 --> 00:20:47.190
hugging the lower rib cage down.

00:20:47.190 --> 00:20:48.743
This side will be different

00:20:48.743 --> 00:20:50.232
so just notice what's going on.

00:20:50.232 --> 00:20:52.337
Breathe, breathe, breathe.

00:20:53.286 --> 00:20:54.932
And then maybe we take the hands

00:20:54.932 --> 00:20:55.974
to the big toes here.

00:20:55.974 --> 00:20:58.372
Ooh yeah, this side's different.

00:20:58.373 --> 00:21:00.747
Or to the outer edges of the feet.

00:21:04.124 --> 00:21:08.496
Working to get the feet
kicking up into the hands,

00:21:08.496 --> 00:21:10.980
but you gotta just work
where you are today.

00:21:10.980 --> 00:21:12.502
And sometimes that's just grabbing

00:21:12.502 --> 00:21:14.319
one foot at a time.

00:21:19.282 --> 00:21:20.798
Mmmmmmm.

00:21:26.364 --> 00:21:30.102
So awesome for anyone
who works at a computer.

00:21:30.102 --> 00:21:31.926
This sequence can be rad for you,

00:21:31.926 --> 00:21:34.187
really, really great.

00:21:34.188 --> 00:21:36.210
Really great for everyone
in this day and age

00:21:36.210 --> 00:21:39.435
to really tend to the
lower back with love.

00:21:40.404 --> 00:21:43.066
Take one more big breath here, you got it.

00:21:45.092 --> 00:21:48.190
Exhale, draw the navel
down towards the earth.

00:21:48.190 --> 00:21:50.094
Connect to your abdominal wall

00:21:50.094 --> 00:21:51.441
so tighten the belly a little bit here

00:21:51.441 --> 00:21:52.741
as you release the hands first,

00:21:52.741 --> 00:21:54.972
fingertips or palms come to the mat.

00:21:54.972 --> 00:21:59.210
Shoulders relax down and we unravel.

00:21:59.210 --> 00:21:59.952
Sweet.

00:21:59.952 --> 00:22:01.786
Slowly take both feet up.

00:22:01.786 --> 00:22:03.805
Find extension, then bend the knees

00:22:03.805 --> 00:22:05.442
to lower with control down

00:22:05.442 --> 00:22:07.538
one foot at a time.

00:22:13.153 --> 00:22:17.233
(deep breathing)

00:22:18.272 --> 00:22:19.990
Okey dok, doin' awesome.

00:22:19.990 --> 00:22:21.582
So just one more thing before we take it

00:22:21.582 --> 00:22:25.170
to rest and relaxation and restoration.

00:22:25.170 --> 00:22:27.153
So we're gonna come up to seated now,

00:22:27.153 --> 00:22:29.605
but to do that we're
gonna come onto our side

00:22:29.605 --> 00:22:32.100
so any side that rocks your world.

00:22:32.100 --> 00:22:34.224
Come into a little fetal position.

00:22:34.224 --> 00:22:36.674
And then this is good
awareness just for getting up

00:22:36.674 --> 00:22:38.462
and out of bed, especially
if you have a flare up

00:22:38.462 --> 00:22:41.702
or if you are feeling a
little achy in the lower back.

00:22:41.702 --> 00:22:44.290
Come onto your side first.

00:22:44.290 --> 00:22:47.100
Connect to your center
so draw the navel in.

00:22:47.100 --> 00:22:49.190
Connect to your core, supporting the back,

00:22:49.191 --> 00:22:50.815
and then roll up.

00:22:50.815 --> 00:22:53.138
So especially if you're
going to other yoga classes

00:22:53.138 --> 00:22:56.342
to tend to back pain, watch
it in those transitions.

00:22:56.343 --> 00:22:57.675
Super important

00:22:57.675 --> 00:23:00.636
to stay connected to your center.

00:23:00.636 --> 00:23:05.396
Alright, so this next little
twist we already know,

00:23:05.396 --> 00:23:09.819
but we're kind of going
at in a more gentler way.

00:23:09.819 --> 00:23:11.038
Kinder way.

00:23:11.038 --> 00:23:13.280
So we're gonna extend
the left leg out long,

00:23:13.280 --> 00:23:17.446
and hug the left
knee--that's my right, whoa.

00:23:17.446 --> 00:23:18.608
Extend the right leg out long

00:23:18.608 --> 00:23:20.292
and hug the left knee in but give yourself

00:23:20.292 --> 00:23:22.915
lots of space, about a
palm's width of space

00:23:22.915 --> 00:23:26.048
between your right leg and your left heel.

00:23:26.048 --> 00:23:29.154
Now you should note that
if you are in the moment

00:23:29.154 --> 00:23:30.872
dealing with Sciatic pain,

00:23:30.872 --> 00:23:33.079
you will probably want to skip this twist.

00:23:33.079 --> 00:23:35.018
I would, but you'll know.

00:23:35.018 --> 00:23:36.351
Your body will tell you,

00:23:36.351 --> 00:23:38.547
especially if you have that sort of pain.

00:23:38.547 --> 00:23:39.789
You know what I'm talking about.

00:23:39.789 --> 00:23:40.928
It speaks.

00:23:40.928 --> 00:23:42.390
It tells no lies.

00:23:42.390 --> 00:23:44.724
So in that case, you might just work

00:23:44.724 --> 00:23:49.448
in Dandasana or you might
do a forward fold here.

00:23:49.449 --> 00:23:51.352
Or you might cross the legs

00:23:51.352 --> 00:23:54.428
and sit in meditation pose
while we do this twist.

00:23:55.291 --> 00:23:56.788
So, palm's width.

00:23:56.788 --> 00:23:58.214
And I'm gonna sit up nice and tall.

00:23:58.214 --> 00:24:00.139
Interlace the fingertips,
not directly on the knees,

00:24:00.140 --> 00:24:01.878
just bad yoga habit to do that,

00:24:01.878 --> 00:24:03.418
put pressure on the knee
when you don't need to.

00:24:03.418 --> 00:24:04.495
So just below the knee.

00:24:04.496 --> 00:24:07.397
Loop the shoulders and
lift up through the chest.

00:24:07.397 --> 00:24:09.674
Hug the navel in just slightly.

00:24:09.674 --> 00:24:12.030
Tighten the belly and
just support the back.

00:24:12.918 --> 00:24:14.158
And we're breathing here.

00:24:14.159 --> 00:24:16.458
So now we're gonna go and get
into the piriformis again.

00:24:16.458 --> 00:24:18.998
And again, all those intrinsic muscles

00:24:18.998 --> 00:24:23.916
that are around the lower back body

00:24:23.916 --> 00:24:27.085
and the hips, and the nerves,

00:24:27.085 --> 00:24:31.019
and everything that's
connected to your spine,

00:24:31.019 --> 00:24:32.319
a little bit deeper.

00:24:32.319 --> 00:24:34.316
So again, avoid this if
you're already having

00:24:34.316 --> 00:24:35.177
lower back pain.

00:24:35.177 --> 00:24:36.128
I know I keep saying that,

00:24:36.128 --> 00:24:38.389
but I've actually avoided
doing a video like this

00:24:38.389 --> 00:24:41.733
because it's such a
tender and specific thing,

00:24:41.733 --> 00:24:43.764
but I might just stay here, interlace,

00:24:43.765 --> 00:24:47.619
or I'm gonna hug the elbow into the knee

00:24:47.619 --> 00:24:49.103
and kind of press the knee into the elbow

00:24:49.104 --> 00:24:51.385
so I'm not letting it rock in, yowch.

00:24:51.385 --> 00:24:55.354
I want a supported stretch not a crank.

00:24:56.265 --> 00:24:58.681
Left fingertips come behind for support

00:24:58.681 --> 00:25:00.203
if you hug the elbow.

00:25:00.203 --> 00:25:02.011
Otherwise, you just stay here with it,

00:25:02.011 --> 00:25:03.730
fingertips interlaced.

00:25:04.589 --> 00:25:07.320
Notice I have a nice
energy in my right toes.

00:25:07.320 --> 00:25:08.476
Benji hair.

00:25:10.443 --> 00:25:12.321
And we're here breathing.

00:25:12.321 --> 00:25:16.280
(deep breathing)

00:25:16.280 --> 00:25:18.483
Once you feel like you
gotta shape that feels good,

00:25:18.483 --> 00:25:21.329
even if it doesn't look
anything like mine,

00:25:21.329 --> 00:25:24.685
see if you can soften your
gaze or close your eyes.

00:25:24.685 --> 00:25:28.686
And really listen to the
sound of your breath.

00:25:30.617 --> 00:25:33.684
You might repeat the mantra
again, "I am supported."

00:25:46.369 --> 00:25:48.894
Then take one more
breath wherever you are.

00:25:50.619 --> 00:25:53.486
And use an exhale to
slowly come back to center.

00:25:53.487 --> 00:25:55.262
Use the hands behind you for support

00:25:55.262 --> 00:25:58.310
as you send the left leg out long.

00:26:00.404 --> 00:26:01.811
And then we'll slowly do the same thing

00:26:01.811 --> 00:26:04.132
on the other side,
sliding the right leg in.

00:26:04.133 --> 00:26:06.105
No need to narrow it here.

00:26:06.105 --> 00:26:09.896
Keep a nice, palm's width distance.

00:26:11.610 --> 00:26:13.919
And then interlace the
fingertips just below the knee.

00:26:13.920 --> 00:26:15.033
Sit up nice and tall.

00:26:15.033 --> 00:26:16.065
You might just stay here

00:26:16.066 --> 00:26:20.678
or you might find a
little twist in the spine.

00:26:20.678 --> 00:26:22.750
Really, really great.

00:26:27.018 --> 00:26:29.119
And maybe we hug the elbow.

00:26:29.119 --> 00:26:31.833
Maybe we take the fingertips back,

00:26:31.834 --> 00:26:34.098
but really working
sensation over shape here.

00:26:34.098 --> 00:26:35.647
Big time.

00:26:40.655 --> 00:26:42.787
Close your eyes and breathe.

00:26:53.922 --> 00:26:57.334
Then wherever you are,
take one last breath in.

00:26:59.500 --> 00:27:02.920
Use the exhale to come back to center.

00:27:02.920 --> 00:27:04.756
Release the hands behind you.

00:27:04.756 --> 00:27:06.599
Send the legs out long.

00:27:06.599 --> 00:27:08.133
Big breath in.

00:27:08.133 --> 00:27:09.608
Big breath out.

00:27:10.947 --> 00:27:12.933
Great, use the hands to guide you

00:27:12.933 --> 00:27:14.791
especially if you are
feeling a little bit achy,

00:27:14.791 --> 00:27:16.543
all the way back down.

00:27:16.543 --> 00:27:19.782
Bring the feet onto the
ground for stability first.

00:27:19.782 --> 00:27:21.723
Then use the hands, the arms, the elbows

00:27:21.723 --> 00:27:23.022
to walk you down.

00:27:23.022 --> 00:27:24.682
Stay connected to your core.

00:27:24.682 --> 00:27:27.451
And now would be the time
where you grab your pillow.

00:27:31.102 --> 00:27:33.320
And either put it underneath the head

00:27:33.320 --> 00:27:36.002
or for this particular video,

00:27:36.002 --> 00:27:37.765
it would be really great to put support

00:27:37.766 --> 00:27:40.076
underneath the backs of the knees.

00:27:40.076 --> 00:27:44.476
K, so a little supported supine posture

00:27:44.476 --> 00:27:46.611
to close this off here.

00:27:46.611 --> 00:27:48.097
It seems so simple, I know.

00:27:48.097 --> 00:27:49.779
This isn't the best pillow for this,

00:27:49.779 --> 00:27:52.376
but you can get a towel

00:27:53.509 --> 00:27:56.414
or a blanket and roll it up,
put it up behind the knees.

00:27:56.414 --> 00:27:58.125
Actually, this is awesome.

00:27:59.095 --> 00:28:01.617
Shoulda trusted you pillow.

00:28:01.617 --> 00:28:03.081
Right behind the knees,

00:28:03.082 --> 00:28:05.559
and then extend the legs out long.

00:28:06.828 --> 00:28:08.476
Hands can rest gently on the belly,

00:28:08.476 --> 00:28:12.335
the tops of the hips, or out at the sides.

00:28:15.105 --> 00:28:18.404
So if you've ever had
back pain or a toothache,

00:28:19.664 --> 00:28:22.598
certain kinds of things that really

00:28:22.598 --> 00:28:24.097
wear you out.

00:28:24.097 --> 00:28:25.989
All kinds of pain, right?

00:28:25.989 --> 00:28:27.973
It can be quite exhausting.

00:28:29.123 --> 00:28:31.084
And so it's important,

00:28:31.084 --> 00:28:35.063
especially 'cause we're
dealing with our nerves here.

00:28:35.063 --> 00:28:38.198
It's important to take
this last pose seriously.

00:28:38.198 --> 00:28:39.765
Don't skip it.

00:28:39.765 --> 00:28:43.098
Find support, you can use your towel here

00:28:43.098 --> 00:28:45.674
for a little eye cover.

00:28:45.674 --> 00:28:47.276
Oh yeah, now we're talkin'.

00:28:47.276 --> 00:28:49.019
Game changer, hello.

00:28:50.439 --> 00:28:51.886
I know I'm putting this on YouTube,

00:28:51.886 --> 00:28:54.561
but you cannot beat this.

00:28:55.982 --> 00:28:57.484
Take a deep breath in.

00:28:58.453 --> 00:29:00.548
And exhale, release.

00:29:01.412 --> 00:29:03.184
Inhale in again.

00:29:04.629 --> 00:29:07.025
And exhale, release.

00:29:12.152 --> 00:29:14.129
And one last time.

00:29:14.982 --> 00:29:17.788
Say the mantra quietly to yourself.

00:29:19.336 --> 00:29:21.572
"I am supported."

00:29:26.663 --> 00:29:28.659
So by doing a mindful practice like this,

00:29:28.659 --> 00:29:31.960
not only is it physically
beneficial to the body,

00:29:32.871 --> 00:29:35.613
but I think energetically,

00:29:36.466 --> 00:29:39.902
and hell, even spiritually
if you're open to that,

00:29:39.903 --> 00:29:43.176
it's your way of kindly
combating pain and saying,

00:29:43.176 --> 00:29:45.647
"I acknowledge you.

00:29:45.647 --> 00:29:48.600
"I'm learning from you, thank you."

00:29:49.580 --> 00:29:52.285
And now I release it.

00:29:52.286 --> 00:29:54.671
Move through, pass on.

00:29:55.977 --> 00:29:59.024
And then you can work to
prevent things like that.

00:30:02.164 --> 00:30:04.521
Body aches, pain, headaches,

00:30:04.521 --> 00:30:08.342
accidents, all these things will happen.

00:30:08.343 --> 00:30:09.672
So how we meet them and greet them

00:30:09.672 --> 00:30:12.149
and tend to them is everything.

00:30:14.140 --> 00:30:17.556
Thank you for sharing
your time, your energy,

00:30:17.556 --> 00:30:18.971
and your practice with me.

00:30:18.971 --> 00:30:20.594
Leave questions, comments below,

00:30:20.594 --> 00:30:24.488
but for now we'll take
one last big breath in.

00:30:26.872 --> 00:30:29.614
And on your exhale, relax
the weight of your body

00:30:29.614 --> 00:30:32.848
completely and fully into the mat.

00:30:39.483 --> 00:30:40.973
Shavasana.

00:30:49.072 --> 00:30:51.554
Stay here for a minute or two.

00:30:51.555 --> 00:30:54.360
If time allows, even longer.

00:30:57.650 --> 00:30:59.174
Take good care.

00:31:00.642 --> 00:31:01.989
Namaste.

00:31:01.989 --> 00:31:06.049
(bouncy drumming, acoustic guitar music)