WEBVTT

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what's up everyone welcome to yoga with

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Adriene I'm Adriene and it's time for a

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little you time we have a yoga practice

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for stress relief this is a practice

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that will relieve tension in the body

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but also provide a nice little energetic

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cleanse so put on some comfy clothes and

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hop on your mat for little yoga for

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stress relief

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all right my friends so today we're

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going to begin in an easy cross-legged

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position you can cross the ankles here

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you can sit up on a blanket or a block

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lift the hips especially if you feel

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like you're creating this shape in your

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body and there's a strain lift the hips

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up so you have a little more of a

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fighting chance another option of course

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is to bring one ankle in front of the

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other and then if you fancy you can

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bring that ankle up towards the front of

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the hip crease for a little half Lotus

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or maybe you're warmed up and you want

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to start your practice today with me and

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Lotus so as you can see we have the

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options always options here on the mat

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for me that's what find what feels good

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means so find what feels good come to a

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nice comfortable seated position and

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we'll just take a second to drop the

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chin into the chest relax the weight of

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the head over and relax the palms gently

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on the knees or the tops of the thighs

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close your eyes now

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so you can take a break from looking at

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the video here and just drop the weight

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of the head over go ahead and let the

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shoulders round and begin to notice your

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breath so you might be wondering right

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now did I pick the right video should I

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do something else should I change my

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clothes I really have time for this and

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just give yourself permission to be here

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in this moment trust that you chose the

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right video it is valuable to take the

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time here and we begin to release and

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relax into the moment bring your

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awareness to the space between your

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navel and your spine cultivate a little

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energy there as you draw a line up

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through the center channel the body and

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begin to roll up again you can open the

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gaze here to just take a peek at the

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video otherwise trust yourself here as

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we roll up nice and tall

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coming into sukhasana

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or the pose of ease relax your jaw

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find the length through the crown of the

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head and then just edit enter

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energetically rooting down through the

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sit bones I got super relaxed there

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creating space from the crown of the

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head down through the tail now nothing

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fancy here again you can close your eyes

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keep the gaze soft here just listen to

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the sound of my voice as we begin to

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notice the breath it's really quite

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lovely right when I said that I hear the

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wind chimes on my front stoop that's one

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of the things I love about yoga and yoga

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practice is as my practice unfolds so

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does my awareness to my capacity to see

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feel experience things in the moment is

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truly awesome so here we are

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chillin checking in with the breath just

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noticing the natural rhythm the natural

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ebb and flow and you'll find by just

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bringing our awareness to it we begin to

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experience it a little different than

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the moment before

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and you might begin to deepen your

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breath here

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perhaps seeing if you can extend that

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inhalation making it a little bit longer

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perhaps a little bit smoother and then

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seeing if you can extend that exhale

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making it a little bit longer so perhaps

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just when you feel like you've pushed

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all the air out you extend the exhale a

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little more

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just going to spend a couple more

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moments here if you're familiar with

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alternate nostril breathing this is

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another great breath or pranayama

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practice that you might choose to do

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right now for the next couple beats

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super relaxing and we have a video on

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that you might also connect to your you

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je breath which we also have a video for

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beginning this stress relief practice

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with a little pranayama

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all right good wherever you are keep

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this conversation with the breath going

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and if you're new to the practice just

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keep noticing your breath let that be

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the pranayama for today keep it going

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here

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soft gaze as we open the eye is nice and

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soft if they aren't already I'm just

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going to really slowly begin to move the

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shoulders keep it Sencha low and by that

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I mean keep it soft and easy looping the

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shoulders forward up and back the

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fingertips and palms can begin to soften

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here and keep deepening the breath

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create one more at this time we loop the

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shoulders forward up and back for a

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moment here we just continue squeezing

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shoulders up towards the ears squeeze

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squeeze squeeze squeeze squeeze take a

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deep breath in and exhale dropping down

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through the elbows awesome two more just

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like that inhale drawing the shoulder

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blades forward and the shoulders up

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towards the ears we squeeze squeeze

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squeeze squeeze squeeze and on an exhale

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find your breath release yeah baby one

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more inhale forward up we squeeze it in

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squeeze squeeze squeeze then exhale

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release awesome bring the palms together

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at the heart

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namaste interlace the fingertips press

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the palms forward up and back so

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whatever is stressing you out you don't

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even need to ID it right now identify

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with it just choose to let it go in fact

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you might repeat out loud if you feel

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comfortable I choose to let it go or you

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can say it quietly in your head I choose

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to release letting go of that which no

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longer serves you perhaps letting go of

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the day thus far as we crawl up the side

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body here nice and easy shoulder blades

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are drawing down the back keep breathing

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and we'll come back to Center stillness

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inhale carve a line with the nose

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forward up and back look up take a deep

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breath in and exhale break free

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get-out-of-jail-free card here in yoga

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again letting go

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that which is no longer serving you all

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right maybe shake it out again just in

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case you didn't catch my drift before

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choose to let it go

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inhaling deeply through the nose exhale

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completely through the mouth then we'll

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spread the palms wide and dive forward

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onto all fours take it nice and slow

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this practice is about nurturing your

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soul and stretching the body perhaps you

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also are interested in getting a workout

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too so but consider how important it is

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to work mind body and soul I know that

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sounds so cheesy but I couldn't get

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behind that anymore I just I stick stick

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with it okay so here we go coming to all

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fours so what that means is you know you

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can have your cake and eat it too a year

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on the mat working the muscles

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stretching the muscles nurturing the

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joints but also your spirit your soul so

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you can move nice and slow you were just

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going to send the hips a little left to

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right nothin fancy knees are directly

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underneath the hip points wrists are

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directly underneath the shoulders

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great then I'm going to curl the toes

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under walk the palms forward and send it

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back sit bone to heel belly comes to the

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tops of the thighs and I bow forward

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here and kind of surrender you might

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feel a nice release in the upper back

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body sometimes a little pop for me in

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the upper back body feels good forehead

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may hover here or it might come to the

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red to rest on the mat scuse me then

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keep your palms spread wide here my

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friends relax your shoulders down

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breathing into the armpit chest here

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using the breath to expand through the

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chest the lungs ribcage widens with each

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inhale little Yoga for the feet here

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perhaps you've been on your feet all day

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stretching the feet or perhaps you just

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woke up in the feet are a little swollen

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they need some love so breathe into the

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soles of the feet one more breath here

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as we

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render and then on an exhale gently

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travel back up to tabletop position

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we're going to come onto the tops of the

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feet here walk the wrists back

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underneath the shoulders cat cow nice

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juicy yummy cat cow ears we drop the

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belly we loop the shoulders tail bone

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and Mike pack rocks up towards the sky

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and we open the chest open the throat if

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you're into the chakras here you can

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kind of connect to that area of the body

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notice the sensations there's pay

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attention as you breathe I'm doing a

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little Stevie Wonder year as we rock

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back and core almost says Stevie Nicks

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that would have an embarrassing and then

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curling the tailbone under we begin to

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travel up the spine arching the back

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here pressing away from the foundation

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as I draw my chin to my chest and find a

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little organic movement here as I speak

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my soft relaxing loose into the

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microphone for you right now you're off

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on your own

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inhaling scooping the belly finding the

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most serving yummy juicy cat cow for you

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so move at your own pace find a rhythm

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that feels good maybe it's super snail

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pace today maybe it's a little more

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Swift and permission to break the rules

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here kind of find a rock back and forth

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create different lines with the spine or

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maybe you're just a more traditional

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yoga you want to stick with this

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traditional cat town please do

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and when you feel like you've had a nice

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check in with the spine in the side body

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we're going to drop the elbows just

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where the palms were so now paying

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attention to alignment still the elbows

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and the wrists are in line and then we

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have the shoulders stacked over the

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elbows great rock your pelvis tail up

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towards the sky give it a little wiggle

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waggle and then walk the knees back long

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stretch in the front body here as we

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melt the heart down and once again

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surrender this practice is really about

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surrender letting go so you can rock the

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hips a little side to side if the

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shoulders are tight you don't have to

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bring the forehead all the way to the

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mat you can kind of chill here and just

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notice the elbows usually tend to want

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to come out here so keep them in line

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check and breathe heart to earth pose on

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a hatha awesome sweet surrender half of

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you were just like that's not very

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stress relieving Adriene great curl the

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toes under from here my friends draw the

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navel up towards the spine slowly we're

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going to bring it all the way back

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through and then lower onto the hips and

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then the belly so we come into a sneak

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pose series here and again stress relief

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surrender

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shedding of the day thus far letting go

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of that which no longer serves you see

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the theme here so focus on that exhale

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here my friends let it go create some

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space again you don't have to identify

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right now or ever really after this

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moment what it is that's maybe bringing

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toxic thoughts or energy into your world

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maybe what's creating a bit of a weight

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in your life just shed it shed the

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weight so palms come underneath the

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shoulders we zip the legs up tight here

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press the pelvis into the earth tops of

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the feet kiss the mat

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ah great loop the shoulders elbows pull

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back behind engage foundation without

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clenching the buttocks tight so there's

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a way to do that just play with that

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here whatever that means to you keep the

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crown of the head extended you can move

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from looking at the video now to sending

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your gaze straight down as we inhale in

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exhale lift up just halfway baby Cobra

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now I like to work you know in a more

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vinyasa style flow but today we're going

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to hold it here using the breath to move

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within the posture keep the back of the

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neck nice and long find your breath my

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friends keep pulling the elbows back

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and one more breath we might go

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hands-free opening the palms up towards

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the heavens and then exhale palms

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release and we slowly lower down great

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turn onto your right ear send the

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fingertips down towards the bottom edge

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of your mat bring the two big toes

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together widen the heels so let the

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heels open out and reach LLL go ahead

00:16:09.260 --> 00:16:10.460
and shake the hips a little left to

00:16:10.460 --> 00:16:12.550
right

00:16:17.750 --> 00:16:20.089
once again we come back to Center zip

00:16:20.089 --> 00:16:22.819
the legs up press near foundation palms

00:16:22.819 --> 00:16:25.670
come underneath the shoulders inhale in

00:16:25.670 --> 00:16:28.970
exhale we lift maybe we come a little

00:16:28.970 --> 00:16:33.949
bit taller this time or maybe not and we

00:16:33.949 --> 00:16:35.360
draw the arches of the feet together we

00:16:35.360 --> 00:16:38.360
press into the tops of the feet and now

00:16:38.360 --> 00:16:40.490
I would say I guess let's hold here for

00:16:40.490 --> 00:16:42.319
a couple breaths but no holding my

00:16:42.319 --> 00:16:43.790
friends use your breath to move within

00:16:43.790 --> 00:16:54.379
the posture if you're feeling any

00:16:54.379 --> 00:16:55.730
fuzziness in the lower back

00:16:55.730 --> 00:16:57.680
press that pubic bone down to the earth

00:16:57.680 --> 00:17:00.609
find your foundation

00:17:04.720 --> 00:17:13.970
one more breath and exhale we gently

00:17:13.970 --> 00:17:15.829
release come on to the left here this

00:17:15.829 --> 00:17:18.169
time fingertips draw down and we bring

00:17:18.169 --> 00:17:20.000
the two big toes together opening the

00:17:20.000 --> 00:17:22.130
heels and shake the booty the hips a

00:17:22.130 --> 00:17:25.360
little left to right relax

00:17:27.250 --> 00:17:30.830
on your next inhale draw the head the

00:17:30.830 --> 00:17:33.350
hearts back to Center palms come

00:17:33.350 --> 00:17:35.600
underneath the shoulders we curl the

00:17:35.600 --> 00:17:37.940
toes under and we come back to all fours

00:17:37.940 --> 00:17:42.710
yeahmaybe great knees come wide as the

00:17:42.710 --> 00:17:45.260
mat now two big toes again kissing

00:17:45.260 --> 00:17:47.750
together moving in a circle here if

00:17:47.750 --> 00:17:50.720
you're a family member yoga with Adriene

00:17:50.720 --> 00:17:52.760
family member you know this one is one

00:17:52.760 --> 00:17:54.049
of my favorites we're going to inhale

00:17:54.049 --> 00:17:56.780
come forward moving in a circle exhale

00:17:56.780 --> 00:17:59.679
around and back so here we begin to

00:17:59.679 --> 00:18:01.850
create a full body experience if we

00:18:01.850 --> 00:18:03.409
haven't already checking with the neck

00:18:03.409 --> 00:18:07.730
the shoulders the hip creases the

00:18:07.730 --> 00:18:09.570
ribcage

00:18:09.570 --> 00:18:12.020
feel free to pad the knees if you need

00:18:12.020 --> 00:18:14.370
reversing your circle finding your

00:18:14.370 --> 00:18:17.700
breath tactile variation here are drunk

00:18:17.700 --> 00:18:24.809
cat cows we move in a circle and then

00:18:24.809 --> 00:18:26.429
we'll inhale come all the way back up

00:18:26.429 --> 00:18:28.820
walk the knees underneath the hip points

00:18:28.820 --> 00:18:31.710
walk the palms out in front curl the

00:18:31.710 --> 00:18:33.750
toes under and send it up to our first

00:18:33.750 --> 00:18:35.429
downward dog here together downward

00:18:35.429 --> 00:18:39.350
facing dog here we go so nice and slow

00:18:39.350 --> 00:18:42.649
peddling two feet

00:18:43.190 --> 00:18:46.290
pedal one foot and then the other create

00:18:46.290 --> 00:18:47.880
space between the tops of the shoulders

00:18:47.880 --> 00:18:50.880
in the ears yourself a little toe

00:18:50.880 --> 00:18:54.990
massage hey-oh some youtubers are going

00:18:54.990 --> 00:18:57.260
to love that

00:18:58.309 --> 00:19:01.530
and then we find stillness here for a

00:19:01.530 --> 00:19:03.330
couple breaths downward facing dog

00:19:03.330 --> 00:19:04.950
keep the knees bent as generously as

00:19:04.950 --> 00:19:08.600
feels good tops of the thighs spiral in

00:19:08.600 --> 00:19:11.700
again shoulder blades drawing in and

00:19:11.700 --> 00:19:13.500
together as we find that sweet spiral

00:19:13.500 --> 00:19:16.320
lots of space between the earlobes and

00:19:16.320 --> 00:19:19.559
the tops of the shoulders one more

00:19:19.559 --> 00:19:21.690
breath here careful not to crash down

00:19:21.690 --> 00:19:23.160
into your wrists but find that upward

00:19:23.160 --> 00:19:25.910
current of energy

00:19:40.320 --> 00:19:46.240
one more breath awesome my friends then

00:19:46.240 --> 00:19:48.880
slowly will lower the knees back down to

00:19:48.880 --> 00:19:49.420
the earth

00:19:49.420 --> 00:19:51.490
kiss the two big toes together Wow and

00:19:51.490 --> 00:19:53.020
wide in the knees once again is why

00:19:53.020 --> 00:19:55.480
isn't that great spiral your fingertips

00:19:55.480 --> 00:19:58.240
now in towards ya we'll take a second to

00:19:58.240 --> 00:19:59.920
stretch through the arms now again you

00:19:59.920 --> 00:20:01.390
might collapse down here for a moment

00:20:01.390 --> 00:20:03.730
but then just does anything find that

00:20:03.730 --> 00:20:05.170
upward current of energy as you press

00:20:05.170 --> 00:20:07.680
into the fingerprints

00:20:07.680 --> 00:20:12.190
hello breathe here you might Rock a

00:20:12.190 --> 00:20:16.020
little front and back if that feels good

00:20:22.210 --> 00:20:24.789
and then slowly one palm at a time we

00:20:24.789 --> 00:20:29.019
release nice and slow cool curl the toes

00:20:29.019 --> 00:20:30.730
under here keep the sit bones lifted

00:20:30.730 --> 00:20:32.110
we're going to walk the palms forward

00:20:32.110 --> 00:20:34.749
hang with me here great press away from

00:20:34.749 --> 00:20:36.399
the earth so I broaden through the

00:20:36.399 --> 00:20:37.840
shoulder blades you can imagine the two

00:20:37.840 --> 00:20:41.110
shoulder blades going left to right as

00:20:41.110 --> 00:20:43.539
you press away from the mat great then

00:20:43.539 --> 00:20:44.909
reach your right fingertips forward

00:20:44.909 --> 00:20:46.840
lengthen through the right side body

00:20:46.840 --> 00:20:49.179
keep that length or at least the

00:20:49.179 --> 00:20:50.499
awareness as we bring the right

00:20:50.499 --> 00:20:53.019
fingertips in and underneath the bridge

00:20:53.019 --> 00:20:55.210
of the left arm so sometimes we do this

00:20:55.210 --> 00:20:56.529
stretch with the sit bones back today

00:20:56.529 --> 00:20:59.470
we're to keep the sit bones lifted it's

00:20:59.470 --> 00:21:00.879
like a little twerk movement which I

00:21:00.879 --> 00:21:03.669
will never do don't do that aging in and

00:21:03.669 --> 00:21:05.080
underneath the bridge of the left arm

00:21:05.080 --> 00:21:07.090
here we go we come to rest on the right

00:21:07.090 --> 00:21:12.190
ear my friends and we find our breath if

00:21:12.190 --> 00:21:13.570
it feels better to come on to the tops

00:21:13.570 --> 00:21:15.309
of the feet you can sometimes having

00:21:15.309 --> 00:21:16.929
that the toes there just kind of helps

00:21:16.929 --> 00:21:19.869
with stability so we're breathing into

00:21:19.869 --> 00:21:22.929
the upper back body when we get situated

00:21:22.929 --> 00:21:27.070
we might close our eyes for a deeper

00:21:27.070 --> 00:21:28.899
stretch you can lift that left elbow and

00:21:28.899 --> 00:21:30.549
press into the left fingertips or the

00:21:30.549 --> 00:21:34.929
left palm breathing into that upper back

00:21:34.929 --> 00:21:42.369
body finding nice smooth exhalation stay

00:21:42.369 --> 00:21:45.669
here really using that exhale to find

00:21:45.669 --> 00:21:49.600
your twist using that inhale to inflate

00:21:49.600 --> 00:21:54.490
the upper back body stay here if you're

00:21:54.490 --> 00:21:55.960
feeling a little more adventurous today

00:21:55.960 --> 00:21:59.019
when I have some fun connect to your

00:21:59.019 --> 00:22:02.799
Center navel to spine and then begin to

00:22:02.799 --> 00:22:06.309
slide the left toes out long little

00:22:06.309 --> 00:22:07.690
deeper stretch here also just

00:22:07.690 --> 00:22:09.580
challenging the body to create a full

00:22:09.580 --> 00:22:11.590
body experience so if you don't create

00:22:11.590 --> 00:22:13.330
that full body experience connecting to

00:22:13.330 --> 00:22:14.559
your Center chances are you're going to

00:22:14.559 --> 00:22:19.659
topple over so sometimes it's nice or

00:22:19.659 --> 00:22:22.179
it's fun rather to throw ourselves off

00:22:22.179 --> 00:22:24.159
balance and practice so that we can

00:22:24.159 --> 00:22:31.200
connect a little deeper breathe here

00:22:31.360 --> 00:22:33.590
some people lived here I feel like it

00:22:33.590 --> 00:22:35.420
adds unnecessary pressure to that

00:22:35.420 --> 00:22:37.880
shoulder we don't need to take it too

00:22:37.880 --> 00:22:42.260
far now find that sit bone to heel

00:22:42.260 --> 00:22:43.880
connection stretching through the back

00:22:43.880 --> 00:22:49.250
leg and then if your leg is out reel it

00:22:49.250 --> 00:22:52.910
back in and use your left palm to gently

00:22:52.910 --> 00:22:56.660
press back up to Center and we don't

00:22:56.660 --> 00:22:58.750
want to take it on to the other side

00:22:58.750 --> 00:23:02.900
walking the palms forward now would be a

00:23:02.900 --> 00:23:04.910
good chance to check in with your breath

00:23:04.910 --> 00:23:09.320
if you have lost that conversation pour

00:23:09.320 --> 00:23:11.450
another glass of wine it's a metaphor

00:23:11.450 --> 00:23:16.810
and reaching the left fingertips forward

00:23:16.810 --> 00:23:19.100
keep length release awareness on the

00:23:19.100 --> 00:23:20.960
left side body as we come in and now

00:23:20.960 --> 00:23:22.840
underneath the ridge of the right arm

00:23:22.840 --> 00:23:25.970
now I'll turn my head away from camera

00:23:25.970 --> 00:23:29.360
for a second and we shall come to rest

00:23:29.360 --> 00:23:33.650
on the left ear again lift that right

00:23:33.650 --> 00:23:35.210
elbow up if you want to go a little bit

00:23:35.210 --> 00:23:38.720
deeper and use your breath again to move

00:23:38.720 --> 00:23:47.720
in the asana so we carry a lot of stress

00:23:47.720 --> 00:23:51.170
tension energy in these shoulders and in

00:23:51.170 --> 00:23:56.510
the back use your breath to do a little

00:23:56.510 --> 00:23:59.450
energetic sweep in the shoulders in the

00:23:59.450 --> 00:24:01.780
back body

00:24:04.310 --> 00:24:05.810
same thing on this side if you're

00:24:05.810 --> 00:24:08.240
feeling a little adventurous curl the

00:24:08.240 --> 00:24:10.160
toes under slide the right toes back

00:24:10.160 --> 00:24:12.410
make sure to bring awareness to your

00:24:12.410 --> 00:24:14.420
center here so you don't topple over

00:24:14.420 --> 00:24:19.280
this way and finding that sit bone to

00:24:19.280 --> 00:24:32.510
heel connection here one more breath in

00:24:32.510 --> 00:24:39.170
this parents' and twist and then if the

00:24:39.170 --> 00:24:41.590
right leg is out slowly reel it back in

00:24:41.590 --> 00:24:46.180
and we shall unravel back to Center

00:24:46.180 --> 00:24:50.030
great walk the palms forward walk the

00:24:50.030 --> 00:24:52.040
knees in and send it up to your downward

00:24:52.040 --> 00:24:52.670
facing dog

00:24:52.670 --> 00:24:57.170
otto woke up three breaths here bring

00:24:57.170 --> 00:24:58.630
the two big toes together

00:24:58.630 --> 00:25:01.460
imagine the tops of the thighs spiraling

00:25:01.460 --> 00:25:04.160
in as we press away from the earth again

00:25:04.160 --> 00:25:08.080
three breath cycles

00:25:25.230 --> 00:25:27.880
sweet bend the knees generously and

00:25:27.880 --> 00:25:29.500
we're going to step or hop the feet to

00:25:29.500 --> 00:25:32.740
the center of the mat cool I'm going to

00:25:32.740 --> 00:25:33.669
turn towards you

00:25:33.669 --> 00:25:35.770
feet hip-width apart or flush together

00:25:35.770 --> 00:25:36.850
it doesn't matter as we come into

00:25:36.850 --> 00:25:39.429
forward fold grab the elbows Rock a

00:25:39.429 --> 00:25:41.200
little side to side shake the head yes

00:25:41.200 --> 00:25:45.490
and no find that butt Abunda maybe

00:25:45.490 --> 00:25:47.049
spreading awareness through all four

00:25:47.049 --> 00:25:50.890
corners of the feet rooting down through

00:25:50.890 --> 00:25:54.279
the ball joint to that pinky toe rooting

00:25:54.279 --> 00:25:55.870
down through that big toe mound in the

00:25:55.870 --> 00:26:01.240
back two corners of the heels this is a

00:26:01.240 --> 00:26:03.460
cooling calming posture go ahead and

00:26:03.460 --> 00:26:06.390
release the fingertips and just hang

00:26:06.390 --> 00:26:09.399
again I choose to let go of that which

00:26:09.399 --> 00:26:12.010
is no longer serving me create space

00:26:12.010 --> 00:26:17.679
welcome welcome in the new joy the new

00:26:17.679 --> 00:26:22.960
opportunity new love you name it great

00:26:22.960 --> 00:26:24.460
bring the palms to the tops of the feet

00:26:24.460 --> 00:26:27.279
on your next breath in in inhale halfway

00:26:27.279 --> 00:26:30.760
lift long beautiful neck here loop the

00:26:30.760 --> 00:26:34.299
shoulders pull the elbows back soften

00:26:34.299 --> 00:26:37.990
through the knees so we're creating kind

00:26:37.990 --> 00:26:39.909
of an L shape here in the body navel

00:26:39.909 --> 00:26:42.010
draws up towards the spine sit bones

00:26:42.010 --> 00:26:43.960
extend towards the back edge of your mat

00:26:43.960 --> 00:26:46.149
as the crown of the head reaches past

00:26:46.149 --> 00:26:49.830
the front create one more breath here

00:26:49.830 --> 00:26:55.649
and exhale slide it down

00:26:55.649 --> 00:26:58.570
great going for a nice juicy beautiful

00:26:58.570 --> 00:27:01.299
yoga roll-up tuck your chin into your

00:27:01.299 --> 00:27:04.600
chest press into your feet and enjoy

00:27:04.600 --> 00:27:08.380
this move as we slowly roll it up to

00:27:08.380 --> 00:27:10.770
Mountain

00:27:15.750 --> 00:27:18.450
slowly lengthening the tailbone down as

00:27:18.450 --> 00:27:21.990
you lift your heart up finding length

00:27:21.990 --> 00:27:23.730
through the front body as you ground

00:27:23.730 --> 00:27:25.649
down through the back body maybe you

00:27:25.649 --> 00:27:28.889
take a couple shoulder loops here maybe

00:27:28.889 --> 00:27:31.049
if the neck is tight you draw a couple

00:27:31.049 --> 00:27:33.389
circles with the nose one way and then

00:27:33.389 --> 00:27:40.440
the other so every body is different so

00:27:40.440 --> 00:27:43.610
make your practice yours

00:27:43.610 --> 00:27:51.269
super important it's also the joy of

00:27:51.269 --> 00:27:54.000
doing yoga at home as you can really

00:27:54.000 --> 00:27:58.409
make healers I just mean you can

00:27:58.409 --> 00:28:01.470
personalize it with a different sense of

00:28:01.470 --> 00:28:05.580
freedom okey doke we're going to bring

00:28:05.580 --> 00:28:08.700
the feet together now you can keep a

00:28:08.700 --> 00:28:12.210
little space between the two heels as

00:28:12.210 --> 00:28:16.559
opposed to the three heels great then

00:28:16.559 --> 00:28:17.789
we'll bring the palms together at the

00:28:17.789 --> 00:28:19.710
heart inhale lift the sternum to the

00:28:19.710 --> 00:28:21.330
thumbs draw energy up through the arches

00:28:21.330 --> 00:28:24.049
of the feet press away from the earth

00:28:24.049 --> 00:28:26.759
create more space between the crown of

00:28:26.759 --> 00:28:28.529
the head and the tail so we can find

00:28:28.529 --> 00:28:30.179
that opposition here as we lift up

00:28:30.179 --> 00:28:32.370
through the crown ground down through

00:28:32.370 --> 00:28:38.909
the shoulder blades elbows heels then

00:28:38.909 --> 00:28:42.419
open your eyes to a soft gaze or take

00:28:42.419 --> 00:28:44.250
your eyes from the video downward to a

00:28:44.250 --> 00:28:45.779
soft gaze maybe past the nose as you

00:28:45.779 --> 00:28:50.340
bend your knees hold on to a soft focus

00:28:50.340 --> 00:28:52.590
here maybe a Drishti focal point out in

00:28:52.590 --> 00:28:55.139
front as we lift the right heel kind of

00:28:55.139 --> 00:28:57.809
pony that right knee up stay down nice

00:28:57.809 --> 00:28:59.940
and low as we cross the right leg over

00:28:59.940 --> 00:29:02.399
the left now if you want to hook that

00:29:02.399 --> 00:29:04.169
ankle on Eagle legs you totally can

00:29:04.169 --> 00:29:05.580
otherwise we just kind of like an eagle

00:29:05.580 --> 00:29:08.279
variation here as we point through that

00:29:08.279 --> 00:29:10.529
right toe and sink down through the sit

00:29:10.529 --> 00:29:15.960
bones great stay where you are lifting

00:29:15.960 --> 00:29:17.580
the sternum to the thumbs or if you're

00:29:17.580 --> 00:29:19.289
feeling frisky spread the fingertips

00:29:19.289 --> 00:29:21.539
wide reach the palms up towards the sky

00:29:21.539 --> 00:29:23.669
if the shoulders are tight bend the

00:29:23.669 --> 00:29:25.919
elbows give yourself nice spaciousness

00:29:25.919 --> 00:29:28.950
here shoulder blades are drawing in and

00:29:28.950 --> 00:29:30.600
on the back as we hold our balance here

00:29:30.600 --> 00:29:32.580
and again as that standing leg gets

00:29:32.580 --> 00:29:33.750
tired we're going to want to come up

00:29:33.750 --> 00:29:36.120
but sink deep my friends get a little

00:29:36.120 --> 00:29:43.080
dirty here now find your breath two more

00:29:43.080 --> 00:29:44.850
breaths cycles in and out here we got

00:29:44.850 --> 00:29:46.559
this spread the fingertips and

00:29:46.559 --> 00:29:49.440
celebration of you welcome that heat

00:29:49.440 --> 00:29:51.630
burning away again the stress the

00:29:51.630 --> 00:29:55.380
anxiety letting go of any BS and

00:29:55.380 --> 00:30:02.639
creating space with each inhale great

00:30:02.639 --> 00:30:04.320
draw your navel to your spine lift the

00:30:04.320 --> 00:30:06.360
right knee up interlace the fingertips

00:30:06.360 --> 00:30:07.860
so if they're up overhead bring them

00:30:07.860 --> 00:30:09.210
down if they're at the heart and release

00:30:09.210 --> 00:30:11.159
them and we're going to catch that right

00:30:11.159 --> 00:30:13.139
knee in here we're going to stand tall

00:30:13.139 --> 00:30:15.360
through the left leg and squeeze the

00:30:15.360 --> 00:30:17.730
right knee up towards the heart smile

00:30:17.730 --> 00:30:19.440
you can point and flex that right foot

00:30:19.440 --> 00:30:22.350
maybe you rotate the ankle lift your

00:30:22.350 --> 00:30:24.149
heart so plug in with your heart again

00:30:24.149 --> 00:30:28.559
let go of your troubles forget your

00:30:28.559 --> 00:30:31.710
troubles come on get happy great one

00:30:31.710 --> 00:30:34.880
more breath and then exhale we release

00:30:34.880 --> 00:30:37.740
Mountain Pose open your palms just check

00:30:37.740 --> 00:30:39.480
in notice the difference between right

00:30:39.480 --> 00:30:43.820
side and left side of the body

00:30:47.750 --> 00:30:51.360
smile don't take yoga so seriously that

00:30:51.360 --> 00:30:53.730
was harder for you shake it off let's

00:30:53.730 --> 00:30:55.980
try again if it was easy for you rock on

00:30:55.980 --> 00:30:57.540
let's do it again anyway here we go

00:30:57.540 --> 00:30:59.550
palms come together at the heart as we

00:30:59.550 --> 00:31:05.730
exhale we bend the knees so get low get

00:31:05.730 --> 00:31:08.640
low shorty lift the sternum to the

00:31:08.640 --> 00:31:10.260
thumbs find your breath

00:31:10.260 --> 00:31:11.760
once again peeling so we're not just

00:31:11.760 --> 00:31:13.500
lifting the left leg over like we do

00:31:13.500 --> 00:31:15.000
enough hoisting the body around all day

00:31:15.000 --> 00:31:17.730
so no yoga robots here move nice and

00:31:17.730 --> 00:31:21.860
slow as you peel that left foot up and

00:31:21.860 --> 00:31:24.510
then when you're ready up and over and

00:31:24.510 --> 00:31:26.400
able to spine so finding your Center

00:31:26.400 --> 00:31:28.500
again you can totally hook Eagle legs

00:31:28.500 --> 00:31:35.460
here you rebel you eagle lift your

00:31:35.460 --> 00:31:38.010
sternum to your thumbs all right we'll

00:31:38.010 --> 00:31:40.350
find a soft focus here as we focus in I

00:31:40.350 --> 00:31:42.059
stopped making bad jokes as we lengthen

00:31:42.059 --> 00:31:44.610
through the crown of the head again

00:31:44.610 --> 00:31:49.080
using the inhale to create space using

00:31:49.080 --> 00:31:51.120
the exhale to maybe drop the sit bones a

00:31:51.120 --> 00:31:54.929
little lower now palms can stay here

00:31:54.929 --> 00:31:57.600
Anjali mudra at the heart or we can fly

00:31:57.600 --> 00:31:59.309
the fingertips up against spreading them

00:31:59.309 --> 00:32:02.460
nice and wide lengthening the tailbone

00:32:02.460 --> 00:32:06.900
down my friends some of you been asking

00:32:06.900 --> 00:32:08.670
me lately about knitting a lower ribcage

00:32:08.670 --> 00:32:10.590
I mean this action right here which

00:32:10.590 --> 00:32:12.360
could be very helpful in this balancing

00:32:12.360 --> 00:32:15.150
posture of drawing the lower ribcage in

00:32:15.150 --> 00:32:17.160
just kind of connecting here so you can

00:32:17.160 --> 00:32:19.710
see this my hands coming in together

00:32:19.710 --> 00:32:22.540
kind of like a corset

00:32:22.540 --> 00:32:27.910
here wherever you are take two more nice

00:32:27.910 --> 00:32:29.800
long smooth deep breaths

00:32:29.800 --> 00:32:45.580
embrace it great then draw your navel to

00:32:45.580 --> 00:32:48.370
your spine slowly lift the left knee up

00:32:48.370 --> 00:32:49.510
we're going to interlace the fingertips

00:32:49.510 --> 00:32:53.200
catch that left kneecap and squeezing in

00:32:53.200 --> 00:32:54.790
towards the heart stand up nice and tall

00:32:54.790 --> 00:32:57.790
keep the heart lifted plugging in draw

00:32:57.790 --> 00:32:59.110
the shoulders down away from the ears

00:32:59.110 --> 00:33:02.820
one more breath and rotate that ankle

00:33:05.070 --> 00:33:07.630
take a deep breath in smile lift the

00:33:07.630 --> 00:33:11.230
corners of your mouth and then exhale

00:33:11.230 --> 00:33:13.560
release Tadasana

00:33:13.560 --> 00:33:16.240
sweet close your eyes just observe the

00:33:16.240 --> 00:33:17.950
breath observe the left and the right

00:33:17.950 --> 00:33:23.850
side of the body let go of any tension

00:33:24.840 --> 00:33:27.180
notice if you're gripping in your toes

00:33:27.180 --> 00:33:31.060
or in your butt see if you can relax

00:33:31.060 --> 00:33:32.800
your shoulders maybe they're calling up

00:33:32.800 --> 00:33:38.399
again softening through the fingertips

00:33:40.929 --> 00:33:42.909
and when you're ready reach the

00:33:42.909 --> 00:33:45.070
fingertips all the way up inhale in full

00:33:45.070 --> 00:33:47.950
body stretch and exhale weave forward

00:33:47.950 --> 00:33:53.649
fold inhale halfway lift one last time

00:33:53.649 --> 00:33:56.379
and exhale bow

00:33:56.379 --> 00:33:58.239
great palms come to the mat bend your

00:33:58.239 --> 00:34:00.219
knees generously and then knees come to

00:34:00.219 --> 00:34:03.820
the mat gently and then we're going to

00:34:03.820 --> 00:34:05.409
go side saddle here just swinging the

00:34:05.409 --> 00:34:06.669
legs to one side doesn't matter which

00:34:06.669 --> 00:34:13.029
side as we transition to flat back great

00:34:13.029 --> 00:34:15.699
full body stretch here oh yeah reaching

00:34:15.699 --> 00:34:19.089
the fingertips up and over toes all the

00:34:19.089 --> 00:34:21.369
way down towards the bottom edge take a

00:34:21.369 --> 00:34:25.480
second here to maybe take the deepest

00:34:25.480 --> 00:34:27.010
deepest deepest breath in you've taken

00:34:27.010 --> 00:34:30.460
all day and then find a nice long exhale

00:34:30.460 --> 00:34:36.489
out through the mouth awesome hug the

00:34:36.489 --> 00:34:38.020
right knee into the chest take a deep

00:34:38.020 --> 00:34:41.289
breath in and on an exhale guiding the

00:34:41.289 --> 00:34:43.599
right knee across the body over towards

00:34:43.599 --> 00:34:44.909
the left side of your mat in the room

00:34:44.909 --> 00:34:47.379
opening up through the right wing here

00:34:47.379 --> 00:34:49.389
the right arm as you maybe rock on to

00:34:49.389 --> 00:34:53.469
your right ear and two reaches on here

00:34:53.469 --> 00:34:56.168
you can use the left palm to pet the

00:34:56.168 --> 00:34:57.670
outer edge of that right thigh or you

00:34:57.670 --> 00:34:59.230
might just find a little exquisite

00:34:59.230 --> 00:35:02.829
stillness here find sweeping breaths up

00:35:02.829 --> 00:35:06.900
and down the spine wring it out

00:35:13.060 --> 00:35:16.720
great inhale in on an exhale we gently

00:35:16.720 --> 00:35:19.120
melt it back through Center and we

00:35:19.120 --> 00:35:21.520
switch left knee in right leg out we

00:35:21.520 --> 00:35:23.080
squeeze that left knee up towards the

00:35:23.080 --> 00:35:25.360
heart and then when you're ready guiding

00:35:25.360 --> 00:35:27.030
it over into your twist

00:35:27.030 --> 00:35:34.390
and onto your bike back close your eyes

00:35:34.390 --> 00:35:38.850
here again twist it out

00:35:50.430 --> 00:35:55.359
nice inhale in exhale gently rock it

00:35:55.359 --> 00:35:57.910
back to Center send the left toes out

00:35:57.910 --> 00:36:00.010
once again full body stretch as we

00:36:00.010 --> 00:36:03.190
inhale and then exhale let the

00:36:03.190 --> 00:36:05.980
fingertips come left to right arms left

00:36:05.980 --> 00:36:08.710
to right palms face up widen the ankles

00:36:08.710 --> 00:36:10.359
is why does your mat get situated to

00:36:10.359 --> 00:36:13.240
here for a nice yummy shavasana here

00:36:13.240 --> 00:36:15.400
today so thank you for practicing with

00:36:15.400 --> 00:36:18.820
me I wish you all the love in the world

00:36:18.820 --> 00:36:21.130
from my heart to yours as we come to

00:36:21.130 --> 00:36:25.589
settle in shavasan I say to you

00:36:25.589 --> 00:36:34.740
namaste close your eyes relax your jaw

00:36:34.740 --> 00:36:36.670
lengthen through the back of the neck by

00:36:36.670 --> 00:36:39.250
tucking your chin into your chest again

00:36:39.250 --> 00:36:41.230
soft fingertips relax through your

00:36:41.230 --> 00:36:45.160
ankles let's stay here for a couple

00:36:45.160 --> 00:36:48.250
minutes at least maybe longer surprise

00:36:48.250 --> 00:36:52.420
yourself focusing on the natural rhythm

00:36:52.420 --> 00:36:56.530
of the breath choosing to let go again

00:36:56.530 --> 00:36:58.510
of that which is no longer serving you

00:36:58.510 --> 00:37:04.300
in your life choosing balance ease and

00:37:04.300 --> 00:37:08.470
an open mind and open heart again from

00:37:08.470 --> 00:37:11.250
my heart here