WEBVTT

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- Hello, everyone and
welcome to Yoga with Adriene.

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I'm Adriene and this is Benji

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and today we have a
special sequence for teachers.

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So yoga for the teachers.

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We'll do yoga in a classroom.

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In fact, that's coming up.

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I'm super excited about it.

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But this one's
for you, teachers.

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This is also really for anyone
who wants to fill their cup

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and get a little nice flush
of energy going in the body.

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I like to think of us
all as teachers, actually.

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If you need to fill
your cup, if you're a parent,

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or you have an
influence on someone or
something

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it might be a good idea
to take care of yourself

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and this little ditty
will be perfect for that.

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You're gonna need to hop into
something comfy, of course,

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but you're also gonna
need a pen or a pencil today.

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Let's get started.

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(upbeat music)

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Alright, let's begin in a
nice, comfortable seat today.

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Today's practice is
all about filling your cup,

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taking good care of yourself

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and blanketing
yourself in a warmth,

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a energy that feels
really nurturing and good.

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As a teacher you take
on so much responsibility

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and influence.

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I feel like today's practice,

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even though we're gonna do
some good stuff with the body,

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is really about just
taking some time for yourself.

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Come into a
nice, comfortable seat.

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Just take the time for yourself.

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You don't have to have a lot
of energy for this practice.

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You don't have to
do anything really.

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Just allow this time to unfold.

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Sit up nice and tall

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and when you feel comfortable,

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see if you can close your eyes

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as you sit up
really, really tall

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and begin to
relax your shoulders.

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If you are in
desperate need of this practice

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you might already start to feel

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a little, we'll call it warmth,

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but it could be emotion
or just a sigh of relief.

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Tapping into that
heart space a little

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because as I'm sure
you know as a teacher

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it's impossible to not
engage your heart space.

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You have to have that care,
that awareness, that connect

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to really inspire and to share.

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Start to notice your breath.

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Again, you don't
have to do anything fancy.

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We'll do another practice video
with pranayama techniques.

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But today it's just
nice, easy flow of breaths.

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Just start to notice
your natural ebb and flow.

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Then as you're ready
begin to take deeper breaths,

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but just as you're
ready, as it feels good.

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Let it come from a real place.

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(exhaling)

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Take what you need.

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(inhaling)

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Then as you're ready

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continue to notice
and deepen your breath,

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but let's bring the palms
together right at the heart.

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Oh, I summoned Benji
in with Anjali Mudra.

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As you bring the hands
together, Anjali Mudra,

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really gonna focus on what
this mudra feels like today

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because I feel like it's
appropriate for this practice.

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Palms coming together
right at your heart space.

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Use whatever is going on here,

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whether it's a soft
palm to palm or a firm press,

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use that to lift your chest,
your sternum up to your thumbs.

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Then tuck the chin slightly

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and just notice where
your thoughts are going,

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your mind is going.

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I'm assuming that
you're a very busy person,

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have a lot of stuff to do.

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So, again, just
relax the skin of the face.

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Let your breath
flow easily here.

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Choose to take this time for you

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so you can allow the
mind to quiet a little bit

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and just focus on
the sound of your breath.

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Just take a
couple more breaths here

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to be quiet and still,

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feeling your hands
together at your heart.

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Great.

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Then take a deep breath in.

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As you exhale,
open the eyes slowly.

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(humming)

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And grab your pen or pencil.

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This is something that
we're gonna start off with

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and then we're
gonna move the body,

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but obviously you can
do this at work, as well,

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in your little free moments.

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A lot of grading
papers, a lot of hand stuff,

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just in general this idea
of the hand being a symbol

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of something that
lifts us up, that nurtures,

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that can protect,
that can communicate.

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We're gonna attend to the hands
a little bit here to start.

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You're gonna take
your pen or pencil

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and you're gonna
bring it right to the base

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of the palm here.

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(chuckling)

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This will be a little
different for everyone.

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It will also depend on
your utensil, your tool.

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You're just gonna roll it here.

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I like to kind
of curl the fingers

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so that I can really
get a nice strong base

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and get to the
places that feel good.

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It might be a
little bit on the wrist.

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For me it's here.

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This muscle is
needing a little love.

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Then you can also take it here.

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Of course we know this.

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And then onto the other hand.

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Just take a couple
moments to play here

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starting with the
little hand massage,

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a little awareness in the hands.

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But also we won't let go of
this length up through the spine

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and this lift in the heart
that we've already established.

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Nice of Benji to join us.

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This is yoga for teachers

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but really we're
all teachers, right?

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Anyone can practice this.

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I'm gonna post that, as well,

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so I hope that other
folks are joining us,

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even Benji's a
really great teacher.

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As we know our students are
also really great teachers.

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This mentality is a great way
to consider how we're all one

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which is a yogic principle.

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Just some food for thought.

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Alright.

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Let's wrap it up here.

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If you haven't done the
full hand, give it a go.

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Then just notice if you've kind
of started to collapse here

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so you can keep a lift even if
the muscles of the lower back

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are starting to speak to you.

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See if you can draw
the navel in and lift up.

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Start to activate those muscles

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so that you can sit up
nice and tall at your desk

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or have a nice, good, long
tall energy for your students

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and for yourself.

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Alright.

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Here we go.

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One more big breath in.

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Then take your tool and
place it gently to the side.

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Alright, thriller arms.

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Fingertips down.

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You're gonna loop the shoulders,
lift the heart even more

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and really press
through the wrists here,

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stretching through the forearm.

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You can start to
find soft, gentle movement

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in the head, the neck.

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(exhaling)

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Benji is super relaxed today.

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Then flip the script.

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If you want a little more

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you can take opposite hand
to the fingertips, stretch.

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Keep lifting up
through the heart.

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Again, we're trying to create
a full body awareness here

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so not isolating the parts.

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Then big
circles with the wrists.

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Awesome.

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Then drop the
left hand at your side

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and inhale, sweep the right
fingertips all the way up first.

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Create length here

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as if someone were
pulling you up from your wrist.

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Then from there create space
in the left shoulder, left ear,

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so we're not here, and
then side body stretch.

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(exhaling)

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Feel that length, that
stretch through the side body.

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Inhale.

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Then exhale, release.

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Right hand comes to the ground.

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Again, think up first.

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So reach, reach, reach.

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Then relax your
right shoulder down,

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create space between
the ears and the shoulders,

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and inhale and exhale.

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Big stretch.

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Find what feels good.

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Start to breathe a
little differently.

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Maybe let the breath

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affect the way you
explore this stretch.

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And let your
stretch affect your breath.

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Alright, one more inhale.

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Big stretch.

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Then exhale,
come back to center.

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Awesome.

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We're gonna come
forward onto all fours.

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Take your time.

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Move with this,
again, I'm calling it warmth,

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but this just idea
that ah, this is my me time.

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Filling my cup,
taking care of myself.

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We're not moving in
a task mastering mode,

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but rather in a way that
feels a little more caring

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and a way that feels good.

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Huh, imagine that.

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Tabletop position.

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(inhaling)

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Find a new breath here.

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(exhaling)

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We're actually gonna curl
the toes under here today.

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You're gonna walk the hands
just a little bit in front.

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We're usually
stacking shoulders over wrists.

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You're gonna walk
hands a little bit in front.

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The adjustments today,
our toes are curled under

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and the hands are a little
bit in front of the shoulders.

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Alright, here we go.

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Press into your toes and
claw through your fingertips

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then carve a line with
the nose and drop the belly,

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feel the skin of
the belly stretch

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as you find this
Cow variation here.

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Press away from your yoga mat.

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Then see if you can rotate
your biceps towards the front.

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So we're not here,

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but we're opening up through
the chest, the shoulders.

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Great.

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Then soften through the face.

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Your jaw unclenched.

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Take one more
cycle of breath here.

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Opening up
through the front body,

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through that throat chakra.

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Crown of the head lifting.

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Great.

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Then we're gonna
go through a Cat Pose

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by starting at the
tail, listen carefully,

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start at the tail and go
really slow and articulate

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all the way up
through the spine.

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Navel draws up.

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We hug the lower ribs up,

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start to feel a
stretch in the shoulder,

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in the rotator,
oh yeah, so good.

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Take it all the way back.

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Hips bone towards the heels.

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Feel that stretch
through the fascia of the foot

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and then when you're ready,

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ah, melt the
heart down to the earth.

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Maybe forehead comes to the mat.

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Maybe you close your eyes

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and take a couple of
cycles of breath here.

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Sorry, I got into it.

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Just feel how the
breath moves your body,

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the expansiveness in your torso,

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(exhaling)

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the connection of your
fingerprints to the earth.

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Just starting to really drop in

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and relish this
time for yourself.

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Then press into your foundation.

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All of your toes.

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Grounding down
through the fingertips.

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Rise back up.

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You're gonna carve
a line with the nose

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forward, up, and back

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and come right back
into that Cow variation.

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Feel the blood flow
here opposite direction.

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You should feel a
little flush of energy.

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Inhale.

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Then exhale.

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Same thing, but just a
little faster this time.

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Rolling all the way up through

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and sending the hips back.

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(exhaling)

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Inhale.

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Tugging the hands back,
clawing through the fingertips.

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Use what you got here.

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Pressing in your foundation.

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Inhale, open the chest.

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(inhaling)
Exhale.

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Start at the tail so the
pelvis rotates, navel draws up.

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We round through the back body.

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Forehead to mat.

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Great, let's do one more.

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Inhale.

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(inhaling)

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And exhale.

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(exhaling)

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Awesome work.

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Inhale, come
all the way back up.

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Walk the knees
underneath the hips,

00:12:25.333 --> 00:12:26.875
wrists underneath the shoulders.

00:12:26.875 --> 00:12:28.417
You're gonna bump
the hips to the left

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and turn to
look past your right.

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Big inhale in here.

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Exhale, come through center.

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Bump the hips to the right.

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Turn to look past your left.

00:12:38.583 --> 00:12:40.875
Nice, inhale,
come back to center.

00:12:40.875 --> 00:12:42.500
Exhale, curl the toes under

00:12:42.500 --> 00:12:44.750
and send the
hips up high and back.

00:12:44.750 --> 00:12:45.959
Downward Facing Dog.

00:12:45.959 --> 00:12:50.000
Go nice and slow
like you love yourself.

00:12:50.000 --> 00:12:52.083
Nice full body stretch here.

00:12:54.125 --> 00:12:56.083
Breathing deep.

00:12:56.083 --> 00:12:58.417
Pedal it out.

00:12:58.417 --> 00:12:59.667
Go ahead and go inward here.

00:12:59.667 --> 00:13:01.959
You put out a lot, so go inward.

00:13:01.959 --> 00:13:05.083
Close your eyes,
turn the two big toes in.

00:13:05.083 --> 00:13:06.708
Breathe into your belly.

00:13:07.583 --> 00:13:10.333
(deep breathing)

00:13:17.834 --> 00:13:20.625
Then from here we're gonna
cross one foot over the other

00:13:20.625 --> 00:13:21.959
to walk all the way up.

00:13:21.959 --> 00:13:23.083
You're gonna move nice and slow.

00:13:23.083 --> 00:13:25.834
You're gonna cross.
Feel that big stretch.

00:13:25.834 --> 00:13:28.834
Crossing one foot
in front of the other.

00:13:28.834 --> 00:13:30.166
Nice and slow.

00:13:30.166 --> 00:13:31.917
Getting into the hip.

00:13:32.959 --> 00:13:34.750
Nice and slow.

00:13:34.750 --> 00:13:39.500
Then all the way up eventually
to the top of your mat.

00:13:39.500 --> 00:13:40.583
Forward Fold.

00:13:43.333 --> 00:13:46.875
Take a second here
to shake the head loose.

00:13:46.875 --> 00:13:47.917
(exhaling)

00:13:47.917 --> 00:13:50.417
Soften through your fingertips.

00:13:50.417 --> 00:13:53.083
Really feel your
weight distribute evenly

00:13:53.083 --> 00:13:56.208
through all four
corners of the feet.

00:13:56.208 --> 00:13:58.792
(inhaling)

00:13:58.792 --> 00:14:02.750
Again, just allowing the
blood to flow (exhaling) down.

00:14:02.750 --> 00:14:04.917
Fresh blood here.

00:14:04.917 --> 00:14:06.792
(deep breathing)

00:14:06.792 --> 00:14:09.083
Listen to the
sound of your breath.

00:14:09.083 --> 00:14:10.250
(inhaling)

00:14:10.250 --> 00:14:14.250
Generous stretch in the lower
back by bending the knees.

00:14:14.250 --> 00:14:16.542
(exhaling)

00:14:17.583 --> 00:14:20.500
Then as you're ready tuck the
chin, press into your feet,

00:14:20.500 --> 00:14:22.333
and slowly roll it up.

00:14:28.166 --> 00:14:32.166
As you rise up stack head
over heart, heart over pelvis.

00:14:33.083 --> 00:14:34.583
Notice how you feel.

00:14:34.583 --> 00:14:38.750
This might seem a little
easy, right, or elementary,

00:14:38.750 --> 00:14:42.041
but I really want you
to just close your eyes

00:14:42.041 --> 00:14:43.750
and just notice how
you feel in your body,

00:14:43.750 --> 00:14:45.166
what feels tight,

00:14:47.083 --> 00:14:49.583
what feels a little congested.

00:14:51.500 --> 00:14:54.875
What part of your being needs
a little nurturing today?

00:14:54.875 --> 00:14:59.250
Is it physical body, is
it just your heart space?

00:14:59.250 --> 00:15:00.875
Using your breath.

00:15:00.875 --> 00:15:03.583
(deep breathing)

00:15:04.875 --> 00:15:07.417
Allowing your mind to be still.

00:15:08.875 --> 00:15:10.708
Or maybe you need
to smile a little bit.

00:15:10.708 --> 00:15:12.583
Lift the corners of
the mouth just a hair.

00:15:12.583 --> 00:15:15.250
Just take this time to check in.

00:15:19.792 --> 00:15:22.250
Then as you're ready

00:15:22.250 --> 00:15:24.625
keep the feet where they are
but you'll just reach around,

00:15:24.625 --> 00:15:28.792
interlace fingertips behind
your back, behind your tail.

00:15:30.875 --> 00:15:32.875
Then start to open up
through the chest here

00:15:32.875 --> 00:15:35.125
and you're gonna draw the
knuckles down towards the earth.

00:15:35.125 --> 00:15:39.000
You really get a big
stretch through the pecs.

00:15:39.000 --> 00:15:40.750
Then you're gonna
draw the knuckles down,

00:15:40.750 --> 00:15:42.000
soft bend in the knees,

00:15:42.000 --> 00:15:44.208
and slowly rotate to the right.

00:15:44.208 --> 00:15:47.583
You're not gonna
crank this at all actually.

00:15:47.583 --> 00:15:50.208
Just slowly. Then try to
move from your navel.

00:15:50.208 --> 00:15:52.542
Draw the navel back to center.

00:15:52.542 --> 00:15:55.291
Then draw the
knuckles to the right.

00:15:57.959 --> 00:16:01.041
Then from your center, from
your navel, all the way back.

00:16:01.041 --> 00:16:01.875
Awesome.

00:16:01.875 --> 00:16:03.917
Take one more cycle of
breath here in and out.

00:16:03.917 --> 00:16:06.250
In.
(inhaling)

00:16:06.250 --> 00:16:08.208
And out.
(exhaling)

00:16:08.208 --> 00:16:11.417
Then we release and hands
are gonna come to the heart.

00:16:11.417 --> 00:16:12.750
Great, here we go.

00:16:12.750 --> 00:16:14.959
Cross right ankle over the left.

00:16:14.959 --> 00:16:15.959
Inhale.

00:16:15.959 --> 00:16:18.708
Fingertips reach
up towards the sky.

00:16:18.708 --> 00:16:19.917
Big stretch.

00:16:19.917 --> 00:16:20.750
Exhale.

00:16:20.750 --> 00:16:21.834
Tilt towards the right here.

00:16:21.834 --> 00:16:23.417
Press into your left heel.

00:16:23.417 --> 00:16:25.917
Inhale all the
way up and exhale,

00:16:25.917 --> 00:16:29.583
hands come down through the
midline as you Forward Fold.

00:16:29.583 --> 00:16:31.583
Three breath cycles here.

00:16:31.583 --> 00:16:33.041
In and out.

00:16:33.041 --> 00:16:33.875
In and out.

00:16:33.875 --> 00:16:37.834
Allow the weight of
your head to relax over.

00:16:37.834 --> 00:16:40.875
Press into the ball
joint of your big toes

00:16:40.875 --> 00:16:45.041
or find a place to ground
down firmly through your feet.

00:16:49.500 --> 00:16:50.583
Awesome.

00:16:50.583 --> 00:16:52.125
Then press into the feet,

00:16:52.125 --> 00:16:55.917
draw your navel
up towards the sky.

00:16:55.917 --> 00:16:59.500
Let the front body really
hug into the back body here

00:16:59.500 --> 00:17:01.959
so there's connection
in your center, basically.

00:17:01.959 --> 00:17:04.458
Then hands come back
to heart as you rise up.

00:17:04.458 --> 00:17:05.416
Notice how you feel.

00:17:05.416 --> 00:17:07.250
Deep breath in.
(inhaling)

00:17:07.250 --> 00:17:09.333
A long breath out.
(exhaling)

00:17:09.333 --> 00:17:10.834
Awesome. Uncross.

00:17:10.834 --> 00:17:13.000
Left ankle crosses
now over the right.

00:17:13.000 --> 00:17:15.416
Find that connection
of your feet to the earth.

00:17:15.416 --> 00:17:16.959
Really lengthen tailbone down.

00:17:16.959 --> 00:17:20.791
Get your pelvis right
underneath your center.

00:17:20.791 --> 00:17:22.290
Then when you're ready inhale.

00:17:22.290 --> 00:17:23.750
Reach up towards the sky.

00:17:23.750 --> 00:17:26.875
And exhale, bring the fingertips
up and over to the left.

00:17:26.875 --> 00:17:27.834
Big stretch.

00:17:27.834 --> 00:17:29.792
Lengthen tailbone down.

00:17:29.792 --> 00:17:31.708
Pull the thumbs back.

00:17:31.708 --> 00:17:32.542
Awesome.

00:17:32.542 --> 00:17:33.875
Then inhale, rise up.

00:17:33.875 --> 00:17:36.417
Exhale, palms come
down through the midline

00:17:36.417 --> 00:17:38.333
as you Forward Fold.

00:17:38.333 --> 00:17:42.583
Send some love, some breath
through the lower back body,

00:17:42.583 --> 00:17:43.750
the hip.

00:17:43.750 --> 00:17:48.208
This little ditty is so great
for

00:17:48.208 --> 00:17:49.208
really the whole body,

00:17:49.208 --> 00:17:52.375
let's not lie,
full body experience,

00:17:52.375 --> 00:17:56.333
but for the psoas,
the side body, the hips.

00:17:57.500 --> 00:18:00.375
Breathing deep.

00:18:00.375 --> 00:18:03.417
The lower back body.

00:18:03.417 --> 00:18:05.333
(humming)

00:18:05.333 --> 00:18:07.959
Three cycles of breath here.

00:18:07.959 --> 00:18:10.708
(deep breathing)

00:18:15.250 --> 00:18:17.375
Then we'll draw
the hands to the heart

00:18:17.375 --> 00:18:20.083
and slowly come up
from a place of connect

00:18:20.083 --> 00:18:23.125
pressing into the feet,
hugging the glutes in,

00:18:23.125 --> 00:18:25.708
head over heart,
heart over pelvis.

00:18:25.708 --> 00:18:26.708
Anjali Mudra.

00:18:26.708 --> 00:18:27.667
Notice how you feel.

00:18:27.667 --> 00:18:30.458
You should feel
a nice flush here.

00:18:31.750 --> 00:18:32.667
Alright.

00:18:32.667 --> 00:18:34.625
Exhaling in unison again, Benji.

00:18:34.625 --> 00:18:35.458
Awesome.

00:18:35.458 --> 00:18:37.917
Uncross the legs.

00:18:37.917 --> 00:18:40.375
Now we're gonna
take the feet super wide

00:18:40.375 --> 00:18:42.000
and we're gonna
turn the two big toes in.

00:18:42.000 --> 00:18:43.458
Hands are still at the heart.

00:18:43.458 --> 00:18:44.917
Take your time.

00:18:44.917 --> 00:18:47.500
(inhaling)

00:18:47.500 --> 00:18:48.708
Alright.

00:18:48.708 --> 00:18:49.583
Prasarita.

00:18:49.583 --> 00:18:50.417
Here we go.

00:18:50.417 --> 00:18:51.542
Press into the
outer edges of the feet

00:18:51.542 --> 00:18:53.917
and draw energy up
through the arches.

00:18:53.917 --> 00:18:55.500
You're gonna
lengthen the tailbone down

00:18:55.500 --> 00:18:59.333
and really, once again,
find that lift of sternum

00:18:59.333 --> 00:19:02.083
or chest to the thumbs.

00:19:02.083 --> 00:19:04.375
Beautiful. Inhale, reach the
fingertips towards the sky.

00:19:04.375 --> 00:19:05.959
Palms are gonna
stay pressing together.

00:19:05.959 --> 00:19:09.917
Anjali Mudra or heart mudra.

00:19:09.917 --> 00:19:12.792
Then we're gonna inhale in and
exhale over towards the left.

00:19:12.792 --> 00:19:14.750
Big side body stretch.

00:19:14.750 --> 00:19:18.208
Inhale, rise up to
center over to the right.

00:19:18.208 --> 00:19:19.583
(exhaling)

00:19:19.583 --> 00:19:21.166
Inhale, rise up to center.

00:19:21.166 --> 00:19:23.291
Here we go.
Palms come down the midline.

00:19:23.291 --> 00:19:25.667
Soft micro-bend in the knees.

00:19:25.667 --> 00:19:28.542
You find that
beautiful rotation in the hip.

00:19:28.542 --> 00:19:30.250
Femur bone plugging in there.

00:19:30.250 --> 00:19:33.125
Beautiful.
We come all the way down.

00:19:33.125 --> 00:19:35.375
Aw, Benji.

00:19:35.375 --> 00:19:36.583
Hands come to the earth.

00:19:36.583 --> 00:19:38.417
They can come in
line with the arches,

00:19:38.417 --> 00:19:40.166
maybe the crown of
the head comes down,

00:19:40.166 --> 00:19:42.500
maybe you stay
on the fingertips,

00:19:42.500 --> 00:19:45.208
maybe you have something
nearby, a block or a book,

00:19:45.208 --> 00:19:46.500
to bring the earth up to you.

00:19:46.500 --> 00:19:49.417
We're gonna be here
for six cycles of breath.

00:19:49.417 --> 00:19:51.500
Feeling the blood
flow opposite direction.

00:19:51.500 --> 00:19:53.083
You're staying
plugged into your feet.

00:19:53.083 --> 00:19:54.750
Side bodies are long.

00:19:54.750 --> 00:19:56.875
(inhaling)

00:19:56.875 --> 00:19:58.750
Creating a full body experience.

00:19:58.750 --> 00:20:03.708
Lots of TLC here so breathe
deep to infuse this action

00:20:03.708 --> 00:20:06.125
with some tender loving care.

00:20:12.583 --> 00:20:15.375
(deep breathing)

00:20:26.458 --> 00:20:29.750
Lots of awareness
in the shoulders here.

00:20:31.125 --> 00:20:36.041
Drawing energy up through the
kneecaps, toning the quads.

00:20:36.041 --> 00:20:38.333
Again, big toes
are turned in slightly.

00:20:38.333 --> 00:20:40.250
We're pressing into
the outer edges of the feet

00:20:40.250 --> 00:20:44.417
and drawing energy up
through the arches of the feet.

00:20:45.917 --> 00:20:48.917
Then on your last cycle of
breath here, wherever you are,

00:20:48.917 --> 00:20:51.125
maybe find a variation.

00:20:51.125 --> 00:20:53.125
Try and tap into a
little creative energy

00:20:53.125 --> 00:20:55.125
whether it's opening the chest,

00:20:55.125 --> 00:20:56.959
maybe taking a twist.

00:20:56.959 --> 00:20:59.750
(deep breathing)

00:21:04.750 --> 00:21:06.000
Then here we go.

00:21:06.000 --> 00:21:07.458
Hands come to the heart.

00:21:07.458 --> 00:21:08.458
Big power pose.

00:21:08.458 --> 00:21:10.917
Excuse me, to the waistline,
hands come to the waistline.

00:21:10.917 --> 00:21:11.792
My bad.

00:21:11.792 --> 00:21:12.917
Soft bend in the knees.

00:21:12.917 --> 00:21:15.291
Human moment there, sorry.

00:21:15.291 --> 00:21:17.125
Then you're gonna slowly rise up

00:21:17.125 --> 00:21:18.750
through that flat back position.

00:21:18.750 --> 00:21:19.917
Strong and steady.

00:21:19.917 --> 00:21:22.166
Connect to the length
of the spine crown to tail.

00:21:22.166 --> 00:21:23.041
Here we go.

00:21:23.041 --> 00:21:25.291
Loop the shoulders,
pull the elbows back,

00:21:25.291 --> 00:21:27.917
and come into your power pose.

00:21:27.917 --> 00:21:29.667
(deep breathing)

00:21:29.667 --> 00:21:31.041
Just feel it.

00:21:31.041 --> 00:21:36.333
The same way you would teach
someone to feel their worth,

00:21:36.333 --> 00:21:40.625
to feel the love
that they are worthy of

00:21:42.458 --> 00:21:45.625
and to trust that.

00:21:45.625 --> 00:21:49.417
Just take a second to
bask in (deep breathing)

00:21:50.917 --> 00:21:53.125
that love, that worthiness.

00:21:55.500 --> 00:21:57.667
Strong legs, heart lifted.

00:21:59.667 --> 00:22:00.792
Then release the hands.

00:22:00.792 --> 00:22:02.125
Bring 'em back to the heart.

00:22:02.125 --> 00:22:03.250
Anjali Mudra.

00:22:03.250 --> 00:22:06.750
We're gonna heel, toe, heel,
toe the feet all the way in.

00:22:06.750 --> 00:22:07.667
As you do this

00:22:07.667 --> 00:22:10.000
you can really get a little
massage going in the feet.

00:22:10.000 --> 00:22:11.458
You can have some fun with it.

00:22:11.458 --> 00:22:14.125
Should feel really, really good.

00:22:16.417 --> 00:22:18.417
Awesome. Inhale,
reach for the sky.

00:22:18.417 --> 00:22:20.250
Clap the palms
together up and overhead.

00:22:20.250 --> 00:22:22.041
Ji namaste.

00:22:22.041 --> 00:22:23.125
Then exhale.

00:22:23.125 --> 00:22:24.583
Forward Fold all the way down.

00:22:24.583 --> 00:22:25.458
Bend the knees.

00:22:25.458 --> 00:22:27.750
Belly comes to the
tops of the thighs.

00:22:27.750 --> 00:22:30.417
(deep breathing)

00:22:30.417 --> 00:22:31.333
Beautiful.

00:22:31.333 --> 00:22:34.333
You're gonna use the
fingertips to walk forward.

00:22:34.333 --> 00:22:36.083
Lift the heels, bend the knees

00:22:36.083 --> 00:22:38.750
and slowly lower your
center, your hips, your bum,

00:22:38.750 --> 00:22:39.959
all the way down.

00:22:39.959 --> 00:22:40.834
Stay here.

00:22:40.834 --> 00:22:43.125
If it feels good
you can draw the nose in

00:22:43.125 --> 00:22:46.542
towards the center
of your chest a bit.

00:22:46.542 --> 00:22:49.625
Stretching through the
quads, the legs, the back.

00:22:49.625 --> 00:22:52.417
Lots of awareness in the
shoulders and in the jaw.

00:22:52.417 --> 00:22:55.125
(deep breathing)

00:22:57.417 --> 00:22:59.083
Take a deep breath in.

00:22:59.083 --> 00:23:01.458
(inhaling)

00:23:01.458 --> 00:23:02.875
And a long breath out.

00:23:02.875 --> 00:23:05.166
(exhaling)

00:23:06.333 --> 00:23:10.417
Then just take a second to let
your jaw really, really relax

00:23:10.417 --> 00:23:13.166
and your mouth open here
and feel this great stretch

00:23:13.166 --> 00:23:16.083
through your
Achilles and the calf,

00:23:18.291 --> 00:23:20.959
the upper back body.

00:23:25.166 --> 00:23:28.417
Awesome. Then activate your
core here just to be mindful.

00:23:28.417 --> 00:23:31.667
Activate the core as
you slowly tuck the chin

00:23:31.667 --> 00:23:32.792
and then come up.

00:23:32.792 --> 00:23:35.917
Feel this energy,
this flush of energy.

00:23:35.917 --> 00:23:37.959
Then you can take
the fingertips back

00:23:37.959 --> 00:23:39.417
or you can keep 'em forward,

00:23:39.417 --> 00:23:41.083
but definitely
take what you need here

00:23:41.083 --> 00:23:44.458
to transition all
the way to a seat.

00:23:44.458 --> 00:23:46.417
You're gonna bring the
soles of the feet together.

00:23:46.417 --> 00:23:47.750
Baddha Konasana.

00:23:47.750 --> 00:23:49.583
Cobbler's Pose.

00:23:49.583 --> 00:23:51.834
When you get there, make sure
you can sit up nice and tall.

00:23:51.834 --> 00:23:55.417
If you need to put
something underneath your bum,

00:23:55.417 --> 00:23:56.875
then go for it.

00:23:56.875 --> 00:24:00.667
Then we're just gonna
open the legs like a book here.

00:24:00.667 --> 00:24:04.875
Use your thumbs to
give your feet some love.

00:24:07.667 --> 00:24:12.083
A little massage and
the arches opening up.

00:24:12.083 --> 00:24:13.291
Then just check
your thoughts here.

00:24:13.291 --> 00:24:14.458
If you're like, "Oh, I'm tired,"

00:24:14.458 --> 00:24:15.750
or, "Oh, I can't
get my legs down,"

00:24:15.750 --> 00:24:16.959
that does
really does not matter.

00:24:16.959 --> 00:24:18.083
This is about the experience

00:24:18.083 --> 00:24:20.041
and this is about the self care.

00:24:20.041 --> 00:24:20.917
Give yourself a massage.

00:24:20.917 --> 00:24:24.792
Really massage these arches
really good,

00:24:24.792 --> 00:24:26.375
maybe the heels.

00:24:27.458 --> 00:24:29.750
Maybe you squeeze the toes.

00:24:33.417 --> 00:24:35.959
Sit up a little taller.

00:24:35.959 --> 00:24:37.041
(inhaling)

00:24:37.041 --> 00:24:40.250
and breath a little deeper.
(exhaling)

00:24:42.542 --> 00:24:44.917
When you're ready you can
either hold on to the ankles

00:24:44.917 --> 00:24:46.375
or hold on to the toes.

00:24:46.375 --> 00:24:50.166
Lift your heart the highest
you've lifted it all day.

00:24:50.166 --> 00:24:51.667
Then slowly take it forward.

00:24:51.667 --> 00:24:53.250
You don't have to
bring the nose to the toes

00:24:53.250 --> 00:24:54.417
unless that feels good.

00:24:54.417 --> 00:24:58.000
You can keep it nice and
open here focusing on this.

00:24:58.000 --> 00:25:01.250
Or if it does feel right bend
the elbows left to right.

00:25:01.250 --> 00:25:03.583
You can round through the spine.

00:25:08.959 --> 00:25:11.000
Close your eyes
and breathe deep again

00:25:11.000 --> 00:25:14.500
knowing that you are
loved and appreciated

00:25:16.625 --> 00:25:21.500
and the energy that you
put out is so important.

00:25:25.291 --> 00:25:26.667
The energy that you put out

00:25:26.667 --> 00:25:31.708
is also the energy that,
hopefully, I believe anyway,

00:25:31.708 --> 00:25:33.458
you'll receive back.

00:25:35.500 --> 00:25:38.291
Rooting down through your
sits bones, through the tail,

00:25:38.291 --> 00:25:40.708
or what feels like that
area of the body to you,

00:25:40.708 --> 00:25:41.792
whatever it's
called doesn't matter,

00:25:41.792 --> 00:25:42.917
just down, down, down.

00:25:42.917 --> 00:25:46.291
So you're really rolling
up from a place of connect.

00:25:46.291 --> 00:25:49.417
Root down and rise
up through your spine.

00:25:50.417 --> 00:25:53.417
Awesome. We're gonna come onto
our backs now nice and slow

00:25:53.417 --> 00:25:55.875
so bring the knees together.

00:25:55.875 --> 00:25:58.875
Keep a connection, a little
thread of the breath going

00:25:58.875 --> 00:26:00.250
as you come onto your back.

00:26:00.250 --> 00:26:01.917
This is our last bit here.

00:26:01.917 --> 00:26:05.041
You're gonna hug
one knee into the chest.

00:26:05.041 --> 00:26:07.875
You're gonna cross that ankle
over the opposite thigh.

00:26:07.875 --> 00:26:10.708
A little figure four here,
a little release.

00:26:10.708 --> 00:26:13.375
Feel your back
supported on the earth.

00:26:13.375 --> 00:26:16.792
You take a lot of
time to support others

00:26:16.792 --> 00:26:20.083
so use this time to really
maybe say to yourself quietly,

00:26:20.083 --> 00:26:21.667
"I am supported."

00:26:21.667 --> 00:26:23.083
Thread the needle if you wish.

00:26:23.083 --> 00:26:25.917
Flex both feet and breathe deep

00:26:25.917 --> 00:26:28.583
as you squeeze the
legs up towards your chest,

00:26:28.583 --> 00:26:30.542
keeping the shoulders relaxed.

00:26:30.542 --> 00:26:32.834
Maybe a little smile.

00:26:32.834 --> 00:26:36.625
Soft, easy movement and
lots of big loving breaths.

00:26:36.625 --> 00:26:38.750
Inhale lots of love in.

00:26:38.750 --> 00:26:40.250
(inhaling)

00:26:40.250 --> 00:26:41.959
Exhale lots of love out.

00:26:41.959 --> 00:26:43.417
(exhaling)

00:26:43.417 --> 00:26:45.208
Inhale lots of love in.

00:26:45.208 --> 00:26:46.583
(inhaling)

00:26:46.583 --> 00:26:49.083
And exhale release and switch.

00:26:49.083 --> 00:26:51.083
(exhaling)

00:26:51.083 --> 00:26:52.166
Opposite side.

00:26:52.166 --> 00:26:53.166
Even it out.

00:26:53.166 --> 00:26:54.792
Notice now they're different.

00:26:54.792 --> 00:26:56.500
Smile, breathe.

00:26:56.500 --> 00:26:59.125
A little brightness or a
little energy in the feet.

00:26:59.125 --> 00:27:00.959
(inhaling)

00:27:00.959 --> 00:27:02.458
Relax your shoulders.

00:27:02.458 --> 00:27:03.750
(exhaling)

00:27:03.750 --> 00:27:05.917
Feel supported by the earth.

00:27:05.917 --> 00:27:09.667
Your spine
literally supported here.

00:27:11.750 --> 00:27:13.250
Maybe soft, easy movement.

00:27:13.250 --> 00:27:14.417
Rocking side to side

00:27:14.417 --> 00:27:17.041
I can feel some
tension or some tightness

00:27:17.041 --> 00:27:20.220
in my left back body.

00:27:20.220 --> 00:27:23.166
(deep breathing)

00:27:25.417 --> 00:27:27.417
Side note, I wiped my mat down

00:27:27.417 --> 00:27:31.834
with a little ylang-ylang oil 
and it's so nice.

00:27:31.834 --> 00:27:33.250
Highly recommend.

00:27:33.250 --> 00:27:35.959
(deep breathing)

00:27:37.750 --> 00:27:41.041
Not sure if ylang-ylang is
right for the yoga for teachers

00:27:41.041 --> 00:27:42.375
but maybe.

00:27:42.375 --> 00:27:45.667
A little self love, 
a little romance.

00:27:45.667 --> 00:27:47.000
Energy for the self.

00:27:47.000 --> 00:27:48.875
Okay, one more big breath in.

00:27:48.875 --> 00:27:49.917
(inhaling)

00:27:49.917 --> 00:27:52.417
Then use an exhale
to release everything.

00:27:52.417 --> 00:27:53.458
Alright.

00:27:53.458 --> 00:27:55.792
Take any other
movement here that feels good

00:27:55.792 --> 00:27:59.291
that's mindful and
slow, safe, and steady.

00:28:00.458 --> 00:28:03.155
Otherwise we'll
start to make our way

00:28:03.155 --> 00:28:07.291
to a nice Corpse Pose, Savasana,

00:28:07.291 --> 00:28:11.250
a place where we can
surrender and just restore.

00:28:11.250 --> 00:28:12.583
Whether you came to this video

00:28:12.583 --> 00:28:16.166
looking for exercise

00:28:16.166 --> 00:28:19.166
or just some self care

00:28:21.166 --> 00:28:22.667
I hope that you benefit

00:28:22.667 --> 00:28:25.542
from just taking
some time to slow down

00:28:25.542 --> 00:28:27.917
and balance out
your energetic bodies,

00:28:27.917 --> 00:28:30.875
that you can have the
energy you need to serve others

00:28:30.875 --> 00:28:32.041
and kick butt.

00:28:33.208 --> 00:28:34.583
Close your eyes.

00:28:34.583 --> 00:28:37.917
Relax your
shoulders one last time here.

00:28:38.834 --> 00:28:42.162
Just, even if it's for
30 seconds to a minute,

00:28:42.162 --> 00:28:47.411
allow yourself to close your
eyes and do absolutely nothing.

00:28:47.411 --> 00:28:48.792
A total surrender.

00:28:50.208 --> 00:28:52.875
Allow your body to
experience what it feels like

00:28:52.875 --> 00:28:55.708
to do absolutely nothing.

00:28:55.708 --> 00:28:57.291
A complete calmness

00:28:57.291 --> 00:28:59.083
so that you can identify that

00:28:59.083 --> 00:29:01.542
and know that it
exists when you need balance

00:29:01.542 --> 00:29:05.851
or you need to
restore, refresh, fill your cup.

00:29:13.583 --> 00:29:17.792
A personal thank you from me
to you for all that you do

00:29:17.792 --> 00:29:21.625
and all that I know
you'll continue to do.

00:29:21.625 --> 00:29:22.959
We have to pave the way

00:29:22.959 --> 00:29:27.037
and take responsibility 
for the way we engage

00:29:27.037 --> 00:29:28.917
and I think for all teachers

00:29:28.917 --> 00:29:34.283
that's a really, really
valuable and important role

00:29:34.283 --> 00:29:38.000
that you play in
teaching that and sharing that.

00:29:39.792 --> 00:29:44.488
That how we move has everything
to do with the outcome.

00:29:47.583 --> 00:29:49.792
Stay where you are or if
you're ready to rock and roll

00:29:49.792 --> 00:29:51.166
or if you have to get up and go

00:29:51.166 --> 00:29:54.667
bring the hands
together at the heart.

00:29:54.667 --> 00:29:58.934
From my heart to yours, namaste.

00:29:58.934 --> 00:30:01.792
(upbeat music)