WEBVTT

00:00:00.250 --> 00:00:01.168
- What's up, everyone?

00:00:01.168 --> 00:00:03.045
Good morning and 
welcome to Yoga with Adriene.

00:00:03.045 --> 00:00:04.922
I'm Adriene and this is Benji

00:00:04.922 --> 00:00:07.049
and we're wishing 
you a very good morning.

00:00:07.049 --> 00:00:07.925
We have a yoga practice

00:00:07.925 --> 00:00:10.802
to help you feel fresh 
and awesome for your day

00:00:10.802 --> 00:00:14.014
so hop into something 
comfy and let's get started.

00:00:14.014 --> 00:00:17.184
(upbeat music)

00:00:26.026 --> 00:00:27.569
Alright, good 
morning my friends.

00:00:27.569 --> 00:00:29.821
Let's begin 
sitting up nice and tall

00:00:29.821 --> 00:00:32.156
in a nice cross-legged seat.

00:00:33.158 --> 00:00:35.702
We're gonna ease in 
and wake up together.

00:00:35.702 --> 00:00:38.789
Take your time as 
you get into place.

00:00:40.040 --> 00:00:42.542
Find length through the spine.

00:00:43.794 --> 00:00:46.129
We're gonna just start 
with soft, easy movement

00:00:46.129 --> 00:00:50.175
with the head and neck as
we connect with the breaths.

00:00:50.175 --> 00:00:52.949
No need to force 
anything or push.

00:00:52.949 --> 00:00:56.263
Just begin nice and easy 
with soft, easy movement,

00:00:56.263 --> 00:00:59.810
maybe nodding the 
head yes and then no.

00:00:59.810 --> 00:01:02.437
Maybe drawing 
circles with the nose.

00:01:02.437 --> 00:01:06.790
You can close your eyes here
now that you have your task

00:01:06.790 --> 00:01:09.069
and begin to deepen your breath.

00:01:13.573 --> 00:01:15.272
One of the awesome things

00:01:15.272 --> 00:01:17.244
about practicing 
yoga in the morning

00:01:17.244 --> 00:01:19.288
is it's the 
beginning of the day, right?

00:01:19.288 --> 00:01:22.541
You have an 
opportunity to start fresh,

00:01:23.417 --> 00:01:25.836
to let go of anything 
that's happened before

00:01:25.836 --> 00:01:27.254
and to begin anew.

00:01:27.254 --> 00:01:29.423
You don't have all 
the information of the day

00:01:29.423 --> 00:01:32.843
and the hip 
happenings of the day.

00:01:32.843 --> 00:01:37.514
They haven't occurred 
yet so you get to design,

00:01:37.514 --> 00:01:40.958
or attempt to design,

00:01:40.958 --> 00:01:45.634
the way you feel today.

00:01:45.634 --> 00:01:49.693
Maybe letting go of any
baggage from the previous day.

00:01:50.736 --> 00:01:52.821
I'm just really 
seeing this as an opportunity

00:01:52.821 --> 00:01:57.051
to start again,

00:01:57.051 --> 00:01:59.661
begin again.

00:01:59.661 --> 00:02:02.539
There's no time 
like the present.

00:02:02.539 --> 00:02:04.499
Bring the head 
back over the heart.

00:02:04.499 --> 00:02:07.044
We'll bring the hands together.

00:02:07.044 --> 00:02:08.377
Prayer Position.

00:02:09.588 --> 00:02:12.382
And if Prayer Position feels
really revenant and awesome

00:02:12.382 --> 00:02:14.092
really close 
your eyes and feel it.

00:02:14.092 --> 00:02:16.261
Drop your thumbs to your heart.

00:02:16.261 --> 00:02:19.177
If that's not your 
style then no prob.

00:02:19.177 --> 00:02:20.182
Press the palms together

00:02:20.182 --> 00:02:21.975
and start to open up 
through the shoulders,

00:02:21.975 --> 00:02:23.268
elbows left to right,

00:02:23.268 --> 00:02:25.771
and just create a 
little resistance here,

00:02:25.771 --> 00:02:27.356
a little sensation.

00:02:30.609 --> 00:02:34.696
The way I like to 
approach yoga is very personal,

00:02:34.696 --> 00:02:36.698
it's very individual.

00:02:36.698 --> 00:02:38.450
That's perfect for our 
morning practice, right,

00:02:38.450 --> 00:02:40.293
where you're really 
taking this time for yourself

00:02:40.293 --> 00:02:42.196
whether you're 
practicing alone

00:02:42.196 --> 00:02:43.975
or with someone.

00:02:48.043 --> 00:02:51.079
Wherever you 
are in mind and body

00:02:51.079 --> 00:02:54.132
just take a second

00:02:55.193 --> 00:02:58.193
to set an intention.

00:02:59.554 --> 00:03:02.906
It can just 
simply be to wake up.

00:03:09.773 --> 00:03:11.608
Take a deep breath in.

00:03:13.068 --> 00:03:16.613
And exhale to release 
the hands to the legs.

00:03:16.613 --> 00:03:18.031
Open your eyes.

00:03:18.031 --> 00:03:19.658
Smile just a little.

00:03:19.658 --> 00:03:22.077
We're gonna bring the legs
one foot in front of the other

00:03:22.077 --> 00:03:23.703
so let's start 
with the left heel in

00:03:23.703 --> 00:03:26.039
and the right foot in front.

00:03:26.957 --> 00:03:29.209
If it's beginning to 
be a little bit tricky

00:03:29.209 --> 00:03:32.475
to sit up tall here, you can
lift your bum up on a blanket

00:03:32.475 --> 00:03:34.589
or a block or a rolled up towel,

00:03:34.589 --> 00:03:37.717
even a couch cushion's awesome.

00:03:37.717 --> 00:03:39.845
Then here we go, a 
nice good morning stretch.

00:03:39.845 --> 00:03:42.013
Spread your hands, 
your fingers, super wide

00:03:42.013 --> 00:03:45.892
so you really feel the 
skin in between your fingers

00:03:45.892 --> 00:03:47.771
stretch really wide

00:03:47.771 --> 00:03:49.938
and then just reach up 
really naturally from here.

00:03:49.938 --> 00:03:51.606
You don't have to 
come into a perfect shape

00:03:51.606 --> 00:03:52.732
or worry about rotation.

00:03:52.732 --> 00:03:56.069
Just reach up in a 
way that feels good.

00:03:56.069 --> 00:03:57.821
We create length 
through the side body.

00:03:57.821 --> 00:03:59.281
You might close 
your eyes here again.

00:03:59.281 --> 00:04:01.366
Now that you know what you're
doing you can close your eyes

00:04:01.366 --> 00:04:03.034
and feel it out.

00:04:03.034 --> 00:04:05.287
Think about lifting not 
just through the side body

00:04:05.287 --> 00:04:08.540
but through the front body
and the back body, as well.

00:04:08.540 --> 00:04:10.615
Then like a little 
monkey or something

00:04:10.615 --> 00:04:13.462
you're reaching up and 
imagine you're now hanging

00:04:13.462 --> 00:04:15.213
from a tree branch 
or something here

00:04:15.213 --> 00:04:18.300
so you might even claw 
the fingers or take fists.

00:04:18.300 --> 00:04:21.386
(deep breathing)

00:04:21.386 --> 00:04:23.221
Begin to deepen your breath.

00:04:23.221 --> 00:04:25.807
Longer, louder, fuller breaths.

00:04:26.725 --> 00:04:28.810
We're just feeling the 
energy and the blood rush

00:04:28.810 --> 00:04:32.522
and you might be tired here
so you might take a big yawn.

00:04:32.522 --> 00:04:34.691
(yawning)

00:04:35.775 --> 00:04:38.195
Then here we go, 
wiggle the fingertips actively.

00:04:38.195 --> 00:04:42.199
Wiggle the fingertips and 
rain it down nice and slow.

00:04:42.199 --> 00:04:44.367
Great, then you're 
gonna take the fingertips out

00:04:44.367 --> 00:04:45.535
all the way in front

00:04:45.535 --> 00:04:47.746
and then continue to 
reach your heart forward,

00:04:47.746 --> 00:04:49.262
palms come to the earth.

00:04:49.262 --> 00:04:52.209
You should start to feel 
this in the outer right hip.

00:04:52.209 --> 00:04:53.293
Breathe deep.

00:04:54.252 --> 00:04:57.672
Then turn your elbow 
creases towards the front

00:04:57.672 --> 00:04:59.674
and from here 
reach your heart forward

00:04:59.674 --> 00:05:04.054
and slowly melt it down, 
forehead to earth.

00:05:04.054 --> 00:05:05.931
I should say 
forehead toward earth

00:05:05.931 --> 00:05:09.309
because the forehead's 
not gonna come to the ground.

00:05:09.309 --> 00:05:11.019
If you have a block 
in your home practice

00:05:11.019 --> 00:05:13.522
you can actually bring the
block to your forehead here.

00:05:13.522 --> 00:05:15.524
Otherwise just let 
the weight of the head

00:05:15.524 --> 00:05:17.108
hang kind of loose.

00:05:19.361 --> 00:05:21.905
Close your eyes once 
again, deepen your breath.

00:05:21.905 --> 00:05:25.323
You might rock 
gently side to side,

00:05:25.323 --> 00:05:27.369
feeling the 
sensation in the outer hip

00:05:27.369 --> 00:05:31.869
but we're also starting to
create space in the lower back.

00:05:33.667 --> 00:05:35.585
Again, elbow 
creases are forward here

00:05:35.585 --> 00:05:37.587
so we're not 
clenching or we're rounding

00:05:37.587 --> 00:05:40.882
but we're rotating the 
shoulders out, elbows forward.

00:05:40.882 --> 00:05:43.843
Excuse me, 
elbow creases forward.

00:05:43.843 --> 00:05:47.973
Soft, easy movement as you sway
like a branch in the breeze

00:05:47.973 --> 00:05:51.101
back and forth, back and forth.

00:05:53.520 --> 00:05:56.273
(deep breathing)

00:06:00.068 --> 00:06:02.862
Great, then root 
down through your bum.

00:06:02.862 --> 00:06:04.322
Hips grow heavy here.

00:06:04.322 --> 00:06:05.949
We're gonna slowly roll it up.

00:06:05.949 --> 00:06:09.160
Tuck the chin into the chest, 
nose toward the navel.

00:06:09.160 --> 00:06:11.871
We round forward, 
shoulders forward.

00:06:11.871 --> 00:06:15.417
This is my favorite 
Mister Burns moment, you know.

00:06:15.417 --> 00:06:17.595
Then from here 
we plant the seed,

00:06:17.595 --> 00:06:20.343
roll all the way 
down at the coccyx

00:06:20.343 --> 00:06:23.584
and then slowly grow awareness

00:06:23.584 --> 00:06:25.218
all the way up 
through the spine,

00:06:25.218 --> 00:06:26.678
all the way up, up, up.

00:06:26.678 --> 00:06:27.971
Rolling.

00:06:27.971 --> 00:06:30.682
Chin stays tucked 'til 
the last possible minute

00:06:30.682 --> 00:06:31.933
all the way up.

00:06:33.476 --> 00:06:35.979
We rise head over heart, 
heart over pelvis.

00:06:35.979 --> 00:06:37.772
Let's switch the 
legs nice and easy.

00:06:37.772 --> 00:06:39.441
Right heel comes in.

00:06:40.317 --> 00:06:41.901
Left leg comes out.

00:06:43.236 --> 00:06:46.422
Siddhasana is this shape.

00:06:46.422 --> 00:06:47.866
Once again, this 
time a little faster

00:06:47.866 --> 00:06:52.495
we spread the fingertips, 
inhale, reach to the sky.

00:06:52.495 --> 00:06:54.748
Lift and lengthen through
all four sides of the torso.

00:06:54.748 --> 00:06:56.708
Maybe you take a big yawn here.

00:06:56.708 --> 00:06:58.501
(yawning)

00:06:58.501 --> 00:06:59.961
Maybe a lion's breath.

00:06:59.961 --> 00:07:03.048
(exhaling)

00:07:03.048 --> 00:07:04.549
Rotate the wrists.

00:07:05.675 --> 00:07:06.509
Awesome.

00:07:06.509 --> 00:07:07.636
Then send the 
fingertips forward.

00:07:07.636 --> 00:07:08.970
Wiggle the fingertips, 
rain it down,

00:07:08.970 --> 00:07:10.055
and send it all the way forward.

00:07:10.055 --> 00:07:11.973
Keep your heart 
open, chest open,

00:07:11.973 --> 00:07:14.213
elbow creases towards the front

00:07:14.213 --> 00:07:16.853
and you're gonna 
come into your fold here.

00:07:16.853 --> 00:07:21.566
Really feeling a nuance, what's 
going on in that left hip.

00:07:21.566 --> 00:07:23.902
Then same thing, 
you'll close your eyes

00:07:23.902 --> 00:07:25.656
or soften your gaze

00:07:25.656 --> 00:07:29.157
and start to rock 
gently back and forth

00:07:29.157 --> 00:07:31.701
like a branch 
swaying in the breeze.

00:07:31.701 --> 00:07:33.161
(exhaling)

00:07:33.161 --> 00:07:36.331
Relax your shoulders, 
relax your neck.

00:07:38.708 --> 00:07:42.045
Move how you wanna 
move throughout your day.

00:07:42.045 --> 00:07:44.297
Move like that on your mat.

00:07:45.757 --> 00:07:48.282
Nobody wants to be a basket case

00:07:48.282 --> 00:07:49.803
rushing from one 
thing to the next,

00:07:49.803 --> 00:07:54.349
feeling late and unprepared 
and grasping or pushing

00:07:54.349 --> 00:07:56.184
or trying to catch up.

00:07:57.352 --> 00:07:58.186
Mm-mm.

00:08:00.980 --> 00:08:02.399
Set the tone for your day

00:08:02.399 --> 00:08:06.319
by paying attention to the
quality of movement on your mat.

00:08:06.319 --> 00:08:11.487
Just allowing sensation 
to occur, not forcing it.

00:08:11.487 --> 00:08:14.786
(exhaling)

00:08:14.786 --> 00:08:18.047
This is that Sukha, that ease.

00:08:19.040 --> 00:08:20.542
And it takes practice.

00:08:24.170 --> 00:08:27.090
Take one more 
cycle of breath here.

00:08:28.383 --> 00:08:30.719
Then again, plant a 
seed right at the tailbone.

00:08:30.719 --> 00:08:33.346
So root down, thigh bones heavy,

00:08:33.346 --> 00:08:35.515
tuck the chin, and 
slow this one down a lot.

00:08:35.515 --> 00:08:36.933
Slow, slow, slow.

00:08:37.767 --> 00:08:38.684
Rolling up.

00:08:40.270 --> 00:08:45.376
That seed at the base of the
spine starts to grow taller.

00:08:45.376 --> 00:08:47.577
The chin stays 
tucked as long as possible

00:08:47.577 --> 00:08:50.238
as you roll up super slow,

00:08:50.238 --> 00:08:54.409
feeling your way all the way
up through the spinal column.

00:08:55.910 --> 00:08:57.829
The neck nice and long.

00:08:59.038 --> 00:09:00.957
The posture grows tall.

00:09:02.417 --> 00:09:06.504
Eventually the third 
eye and the crown lift up.

00:09:06.504 --> 00:09:09.215
Head over heart, 
heart over pelvis.

00:09:09.215 --> 00:09:10.633
Alright, a little rinse.

00:09:10.633 --> 00:09:13.906
Squeeze shoulders up to 
the ears as you breathe in.

00:09:13.906 --> 00:09:15.597
Take a deep breath 
in here then pause,

00:09:15.597 --> 00:09:16.765
hold the breath at the top.

00:09:16.765 --> 00:09:18.475
If you want you can come 
into a little mudra here,

00:09:18.475 --> 00:09:20.393
index finger and thumb.

00:09:21.269 --> 00:09:22.604
Retaining the breath at the top.

00:09:22.604 --> 00:09:24.230
Squeeze and lift, 
squeeze and lift,

00:09:24.230 --> 00:09:26.316
squeeze and lift, 
squeeze and lift.

00:09:26.316 --> 00:09:28.401
Then exhale with a big sigh.

00:09:28.401 --> 00:09:29.819
(exhaling)

00:09:29.819 --> 00:09:31.446
Drop the shoulders.

00:09:31.446 --> 00:09:32.280
Awesome.

00:09:32.280 --> 00:09:33.239
Let's do that two more times.

00:09:33.239 --> 00:09:34.073
Inhale.

00:09:34.073 --> 00:09:35.455
Squeeze and lift.

00:09:35.455 --> 00:09:37.702
Shoulders rise with mindfulness

00:09:37.702 --> 00:09:41.002
all the way up to the earlobes.

00:09:41.002 --> 00:09:43.107
Then soften the 
skin of the face.

00:09:43.107 --> 00:09:45.877
Maybe you take the mudra here.

00:09:45.877 --> 00:09:47.128
Retain the breath.

00:09:47.128 --> 00:09:47.962
Hold.

00:09:49.089 --> 00:09:50.089
Squeeze and lift.

00:09:50.089 --> 00:09:52.383
Actively lifting, 
lifting, lifting.

00:09:52.383 --> 00:09:53.676
Then here we go.

00:09:53.676 --> 00:09:54.886
Exhale to drop.

00:09:54.886 --> 00:09:57.138
(exhaling)

00:09:57.138 --> 00:09:58.181
And one more time.

00:09:58.181 --> 00:09:59.349
Squeeze and lift.

00:09:59.349 --> 00:10:03.186
Inhale, hold or 
retain the breath at the top.

00:10:09.734 --> 00:10:11.778
Pause, hold it, you got it.

00:10:11.778 --> 00:10:15.949
Find the ease in the jaw and
the skin of the forehead.

00:10:17.200 --> 00:10:18.118
Here we go.

00:10:18.118 --> 00:10:19.035
Drop and release.

00:10:19.035 --> 00:10:20.036
(exhaling)

00:10:20.036 --> 00:10:21.320
Awesome.

00:10:21.320 --> 00:10:23.581
Allow your hands to rest gently
on the tops of the thighs

00:10:23.581 --> 00:10:25.588
and keep the mudra if you like.

00:10:25.588 --> 00:10:28.294
Relax the shoulders 
completely down, down, down

00:10:28.294 --> 00:10:29.629
and just notice how you feel.

00:10:29.629 --> 00:10:32.795
Take a little 
moment of meditation here

00:10:32.795 --> 00:10:36.379
to just close 
the eyes and notice.

00:10:44.018 --> 00:10:44.853
Sweet.

00:10:44.853 --> 00:10:45.979
Then draw the palms 
together at your heart.

00:10:45.979 --> 00:10:47.313
Once again, Anjali mudra.

00:10:47.313 --> 00:10:48.439
Take a deep breath in.

00:10:48.439 --> 00:10:49.482
(inhaling)

00:10:49.482 --> 00:10:50.316
Then exhale.

00:10:50.316 --> 00:10:51.734
Release the palms, come forward.

00:10:51.734 --> 00:10:53.528
We're gonna go all 
the way onto all fours

00:10:53.528 --> 00:10:55.864
so take your time getting there.

00:10:55.864 --> 00:10:57.947
Keep a little smile on your face

00:10:57.947 --> 00:11:01.578
or just a little 
softness in the face.

00:11:01.578 --> 00:11:03.663
If you woke up on 
the wrong side of the bed

00:11:03.663 --> 00:11:05.748
just start to soften.

00:11:05.748 --> 00:11:06.666
It happens.

00:11:06.666 --> 00:11:09.168
You wake up grouchy, 
God knows why.

00:11:09.168 --> 00:11:13.254
Just notice where 
you are and

00:11:13.254 --> 00:11:15.594
pay attention

00:11:15.594 --> 00:11:19.345
to the things you can 
do to alter how you move

00:11:19.345 --> 00:11:20.763
and how you feel.

00:11:21.598 --> 00:11:23.182
You're gonna go 
right into Cat-Cow

00:11:23.182 --> 00:11:27.562
so you'll drop the 
belly and open the chest.

00:11:27.562 --> 00:11:31.357
Then you'll round through
spinal flexion, chin to chest,

00:11:31.357 --> 00:11:32.609
navel draws up.

00:11:34.527 --> 00:11:36.905
Then moving in your own time

00:11:36.905 --> 00:11:41.868
at a pace that feels 
awesome for you this morning.

00:11:41.868 --> 00:11:47.205
Again, if you feel sore or a
little rickety, it's all good.

00:11:47.205 --> 00:11:49.542
That's why we're here.

00:11:49.542 --> 00:11:54.286
If you feel weak or 
tired or sad, accept that

00:11:54.286 --> 00:11:58.005
and let's see if we 
can just use this practice

00:11:58.005 --> 00:12:03.128
to create shift, to feel fresh.

00:12:05.516 --> 00:12:07.143
Take a moment or 
two to bump the hips

00:12:07.143 --> 00:12:09.562
to one side and then the other.

00:12:09.562 --> 00:12:12.315
Maybe draw 
circles with the ribcage.

00:12:12.315 --> 00:12:13.900
Get a little weird.

00:12:15.777 --> 00:12:16.611
Get weird.

00:12:18.529 --> 00:12:21.282
(deep breathing)

00:12:24.911 --> 00:12:27.914
Then we'll continue 
to explore body and space

00:12:27.914 --> 00:12:30.416
and wake up not 
just the physical body

00:12:30.416 --> 00:12:34.629
but the emotional body, 
mental, your mind, as well,

00:12:34.629 --> 00:12:37.090
by bringing our 
head below our heart,

00:12:37.090 --> 00:12:38.591
curling the toes under

00:12:38.591 --> 00:12:42.011
and peeling the 
tail up for Downward Dog.

00:12:48.977 --> 00:12:50.311
Pedaling it out.

00:12:51.688 --> 00:12:52.855
Nice and easy.

00:12:53.982 --> 00:12:55.525
Setting yourself 
up for greatness

00:12:55.525 --> 00:12:57.568
by really clawing 
into the fingertips,

00:12:57.568 --> 00:12:59.821
taking any 
pressure out of the wrist

00:12:59.821 --> 00:13:02.782
and then keep that rotation
that we had in Siddhasana,

00:13:02.782 --> 00:13:06.953
Forward Fold, earlier with
elbow creases reaching forward.

00:13:08.997 --> 00:13:10.415
Rotating forward.

00:13:12.542 --> 00:13:17.046
Yup, then take a deep 
breath in, still the body,

00:13:17.046 --> 00:13:18.798
and exhale everything out.

00:13:18.798 --> 00:13:20.550
(exhaling)

00:13:20.550 --> 00:13:22.176
Again, deep breath in.

00:13:22.176 --> 00:13:24.178
Body's in stillness, you got it.

00:13:24.178 --> 00:13:26.431
(inhaling)

00:13:26.431 --> 00:13:28.558
Nice cleansing breath 
out through the mouth.

00:13:28.558 --> 00:13:29.726
(exhaling)

00:13:29.726 --> 00:13:32.124
And one more.
Claw through the fingertips.

00:13:32.124 --> 00:13:34.772
You can bend the knees as
generously as you need here.

00:13:34.772 --> 00:13:37.608
(inhaling)

00:13:37.608 --> 00:13:38.985
And empty it out.

00:13:38.985 --> 00:13:40.737
(exhaling)

00:13:40.737 --> 00:13:41.571
Awesome.

00:13:41.571 --> 00:13:43.072
Baby steps to 
the top of the mat.

00:13:43.072 --> 00:13:46.409
Really feel the nuance as you
step baby steps to the top.

00:13:46.409 --> 00:13:48.870
Waking up through 
the feet is so important

00:13:48.870 --> 00:13:52.373
before we put our 
shoes on for the day.

00:13:52.373 --> 00:13:55.376
Stretching through the Achilles.

00:13:55.376 --> 00:13:57.587
No metaphor there.

00:13:57.587 --> 00:13:59.714
Through the calve.

00:13:59.714 --> 00:14:01.549
And finally up to Forward Fold.

00:14:01.549 --> 00:14:02.717
Feet hip width apart

00:14:02.717 --> 00:14:04.969
where we really wake 
up the backs of the legs,

00:14:04.969 --> 00:14:06.596
bend the knees to, once again,

00:14:06.596 --> 00:14:09.057
send some love to 
the lower back body.

00:14:09.057 --> 00:14:11.524
Allow the weight of 
the head to round forward

00:14:11.524 --> 00:14:13.352
so you feel the 
stretch through the whole back,

00:14:13.352 --> 00:14:15.354
shoulders relaxing down.

00:14:17.774 --> 00:14:20.806
And again, this one's 
for our mental health.

00:14:20.806 --> 00:14:24.697
Calming the mind, bringing the
head down, shaking it loose

00:14:26.532 --> 00:14:28.618
and adding that layer of breath

00:14:28.618 --> 00:14:32.397
to really bring a freshness

00:14:32.397 --> 00:14:34.497
to our cellular body.

00:14:34.497 --> 00:14:36.876
(exhaling)

00:14:36.876 --> 00:14:37.710
Awesome.

00:14:37.710 --> 00:14:39.879
Take one more cycle of breath
here to do whatever you want.

00:14:39.879 --> 00:14:43.189
Keep the feet nice 
and planted firmly rooted,

00:14:43.189 --> 00:14:45.749
grounding for the day.

00:14:45.749 --> 00:14:46.761
Yes.

00:14:46.761 --> 00:14:50.848
Then release the arms 
and then slowly roll it up.

00:14:52.767 --> 00:14:55.311
As you roll up, once 
again, put a little awareness.

00:14:55.311 --> 00:14:57.581
If you like the 
metaphor of the seed

00:14:57.581 --> 00:15:00.650
or maybe a little white light, 
whatever works for you,

00:15:00.650 --> 00:15:02.151
put it at the base of the spine

00:15:02.151 --> 00:15:05.184
and grow awareness energy

00:15:05.184 --> 00:15:07.949
all the way up 
through the spinal column

00:15:08.950 --> 00:15:11.035
as you rise up tall,

00:15:11.035 --> 00:15:14.413
keeping the chin 
tucked as long as you can,

00:15:14.413 --> 00:15:17.833
and then lengthening 
up through the crown.

00:15:17.833 --> 00:15:21.754
These types of awareness
practices, they're just tenfold

00:15:21.754 --> 00:15:24.545
any sort of 
muscular thing you could do

00:15:24.545 --> 00:15:26.092
even though of course 
we wanna build muscles

00:15:26.092 --> 00:15:28.407
to support the 
spine for good posture.

00:15:28.407 --> 00:15:32.890
But just taking some time in
the morning to build awareness

00:15:32.890 --> 00:15:35.977
and tend to the energy that
runs up and down the spine

00:15:35.977 --> 00:15:38.651
is so good for 
maintaining healthy posture

00:15:38.651 --> 00:15:40.236
throughout the day.

00:15:41.691 --> 00:15:43.192
Lift up through the front body.

00:15:43.192 --> 00:15:44.777
Think of this whoosh of energy

00:15:44.777 --> 00:15:46.112
kind of lifting your heart up,

00:15:46.112 --> 00:15:48.364
maybe lifting the chin slightly.

00:15:48.364 --> 00:15:49.949
Then it's all 
about balance, baby,

00:15:49.949 --> 00:15:51.909
so ground the tailbone down,

00:15:51.909 --> 00:15:54.036
lift up through 
the inner thighs,

00:15:54.036 --> 00:15:56.622
and hopefully you all 
are doing these videos

00:15:56.622 --> 00:15:58.082
wherever they are every week

00:15:58.082 --> 00:16:01.265
and you did our 
healthy knee video.

00:16:01.265 --> 00:16:05.698
You can engage the 
inner thigh and even the quad

00:16:05.698 --> 00:16:09.468
to lift the kneecaps up a
bit here and play with that.

00:16:12.597 --> 00:16:14.807
Then nice and easy 
you're gonna take your hands

00:16:14.807 --> 00:16:16.642
and you're gonna 
bring 'em to the left side

00:16:16.642 --> 00:16:19.145
to look behind you 
as if you were going,

00:16:19.145 --> 00:16:20.521
"Right this way."

00:16:20.521 --> 00:16:22.315
Then you're gonna 
swing 'em to the front

00:16:22.315 --> 00:16:24.400
and take it to the other side.

00:16:24.400 --> 00:16:26.694
Then you're just 
gonna speed up that action

00:16:26.694 --> 00:16:28.905
and do a little wake up call.

00:16:28.905 --> 00:16:32.617
I like to call this 
knocking at heaven's door.

00:16:32.617 --> 00:16:36.247
I feel like I read 
that in a Kundalini book

00:16:36.247 --> 00:16:39.707
back when we had our 
nose in the books, man.

00:16:41.525 --> 00:16:43.002
This is a little 
great good morning thing.

00:16:43.002 --> 00:16:46.282
The key is to

00:16:46.282 --> 00:16:49.395
not get in your head,

00:16:49.395 --> 00:16:52.299
to keep length up 
through the crown,

00:16:52.299 --> 00:16:54.388
to keep a soft bend in the knees

00:16:54.388 --> 00:16:56.724
and that's why I said to 
engage your inner thigh and

00:16:56.724 --> 00:16:58.450
the quads to protect the knees.

00:16:58.450 --> 00:17:02.146
Keep your feet 
firmly rooted on the ground.

00:17:02.146 --> 00:17:03.314
Keep it going.

00:17:04.898 --> 00:17:09.603
It's okay to smile if 
you feel a little silly.

00:17:11.821 --> 00:17:13.491
Then the last, the best part

00:17:13.491 --> 00:17:15.617
is when you just 
give yourself a little

00:17:15.617 --> 00:17:16.868
(smacking)

00:17:16.868 --> 00:17:17.703
slap.

00:17:24.542 --> 00:17:27.981
And then allow your 
breath to be a part of this.

00:17:27.981 --> 00:17:29.632
Again, the morning 
practice is so great

00:17:29.632 --> 00:17:32.260
because you're not 
carrying the baggage of the day.

00:17:32.260 --> 00:17:34.262
But if you have 
any grogginess here,

00:17:34.262 --> 00:17:36.430
just give a little (exhaling).

00:17:36.430 --> 00:17:38.349
Whatever feels awesome.

00:17:39.558 --> 00:17:43.271
Then speed it up like kind of
an awkward amount of speed.

00:17:43.271 --> 00:17:46.566
(rapidly breathing)

00:17:46.566 --> 00:17:48.109
You're gonna come 
back to Mountain Pose.

00:17:48.109 --> 00:17:48.943
Here we go.

00:17:48.943 --> 00:17:52.530
Open the palms out wide,
lift the chest, and be still.

00:17:52.530 --> 00:17:54.532
Close your eyes.

00:17:54.532 --> 00:17:55.366
Feel.

00:17:56.534 --> 00:17:57.785
Notice.

00:18:00.871 --> 00:18:02.039
Bend the knees.

00:18:02.039 --> 00:18:03.582
Fingertips are 
gonna go down to come up.

00:18:03.582 --> 00:18:05.251
Inhale, reach for the sky.

00:18:05.251 --> 00:18:07.337
Big stretch.

00:18:07.337 --> 00:18:08.629
Exhale, rain it down.

00:18:08.629 --> 00:18:11.882
Move the fingertips, wiggle
the toes or lift the toes.

00:18:11.882 --> 00:18:12.967
Forward Fold.

00:18:14.234 --> 00:18:16.178
Then you're gonna step 
just the left foot back.

00:18:16.178 --> 00:18:20.850
Left foot steps back here 
and we lower the knee down.

00:18:20.850 --> 00:18:23.060
Then inhale to look forward.

00:18:23.060 --> 00:18:26.026
You're gonna think about your
heart really reaching forward

00:18:26.026 --> 00:18:28.566
and tug your 
right hip crease back.

00:18:29.483 --> 00:18:32.589
Great. Big breath in.

00:18:32.589 --> 00:18:33.863
Exhale to lift the back knee.

00:18:33.863 --> 00:18:34.947
This is an option, of course.

00:18:34.947 --> 00:18:36.073
You can keep it nice and low

00:18:36.073 --> 00:18:40.202
if your energy level's 
still kind of low and soft.

00:18:40.202 --> 00:18:41.746
Then from here 
plant the left palm.

00:18:41.746 --> 00:18:42.580
Inhale.

00:18:42.580 --> 00:18:43.998
Reach up towards the sky

00:18:43.998 --> 00:18:46.792
and as you do that 
lift the hips, inhale.

00:18:46.792 --> 00:18:47.626
Just a bit.

00:18:47.626 --> 00:18:50.877
Front knee stays bent.
Then exhale, bring it down.

00:18:50.877 --> 00:18:52.336
Awesome.
Back foot up.

00:18:52.336 --> 00:18:55.343
Back foot comes 
up to meet the front.

00:18:55.343 --> 00:18:57.386
I'm human, okay?

00:18:57.386 --> 00:18:59.680
Then inhale, Halfway Lift.

00:18:59.680 --> 00:19:01.474
When you do this we're 
gonna take airplane arms

00:19:01.474 --> 00:19:04.097
so open the shoulders.

00:19:06.672 --> 00:19:08.356
When you feel like 
you have that length,

00:19:08.356 --> 00:19:09.857
send the 
fingertips out behind you,

00:19:09.857 --> 00:19:13.277
palms pressing into 
an imaginary surface.

00:19:14.278 --> 00:19:15.738
Now we're building strength.

00:19:15.738 --> 00:19:20.284
Front body meeting the back
body for good posture all day.

00:19:20.284 --> 00:19:21.243
One more breath.

00:19:21.243 --> 00:19:23.704
Maybe lift up 
through the triceps a little.

00:19:23.704 --> 00:19:25.039
Then exhale to release.

00:19:25.039 --> 00:19:26.916
(exhaling)
Forward Fold.

00:19:26.916 --> 00:19:28.876
Awesome, step the 
right toes back this time.

00:19:28.876 --> 00:19:31.420
Lower the right knee.

00:19:31.420 --> 00:19:33.756
Then loop the 
shoulder and inhale.

00:19:33.756 --> 00:19:37.093
Really send your 
heart, chest forward.

00:19:40.392 --> 00:19:41.722
Just check to make 
sure this front knee

00:19:41.722 --> 00:19:43.849
is not going super 
far beyond the toes

00:19:43.849 --> 00:19:47.831
or far beyond the ankle really.

00:19:47.831 --> 00:19:50.189
Then pull that left 
hip crease back just a bit.

00:19:50.189 --> 00:19:51.482
Inhale.

00:19:51.482 --> 00:19:52.358
Then exhale.

00:19:52.358 --> 00:19:53.901
Keep the heart opening forward

00:19:53.901 --> 00:19:57.886
as you maybe use that exhale
to bring the back knee up.

00:19:57.886 --> 00:20:01.617
Really lift the back of that
knee towards the ceiling.

00:20:01.617 --> 00:20:04.120
Then right hand 
will come to the earth

00:20:04.120 --> 00:20:07.164
and we revolve, open 
the heart, the chest forward

00:20:07.164 --> 00:20:08.707
as you bring the 
left fingertips up.

00:20:08.707 --> 00:20:10.120
Big twist.

00:20:10.120 --> 00:20:12.378
Waking up the digestive organs.

00:20:12.378 --> 00:20:13.629
All of the internal organs.

00:20:13.629 --> 00:20:15.798
Really breathing deep

00:20:15.798 --> 00:20:19.885
and then using an 
exhale to guide it back down.

00:20:19.885 --> 00:20:22.555
This time we'll 
step the back foot,

00:20:22.555 --> 00:20:24.223
excuse me, the front foot back.

00:20:24.223 --> 00:20:25.850
Hello, good morning, Adriene.

00:20:25.850 --> 00:20:27.101
You're coming into a Plank Pose.

00:20:27.101 --> 00:20:29.750
You can lower to the knees here.

00:20:29.750 --> 00:20:32.857
You just wanna find nice, 
long extension in the neck.

00:20:32.857 --> 00:20:37.092
If you're in Plank, 
rock front to rock back.

00:20:37.092 --> 00:20:40.906
Create one nice long line of
awareness from crown to tail.

00:20:40.906 --> 00:20:42.116
If you're on the knees

00:20:42.116 --> 00:20:44.702
see if you can 
rotate the shoulders away

00:20:44.702 --> 00:20:48.581
and again find that 
length from crown to tail.

00:20:48.581 --> 00:20:52.293
Three, two, take it 
to Downward Dog, one.

00:20:52.293 --> 00:20:53.752
Awesome work.

00:20:53.752 --> 00:20:54.753
Feel it out.

00:20:54.753 --> 00:20:55.921
Inhale deeply.

00:20:57.173 --> 00:20:58.007
Exhale.

00:20:58.966 --> 00:21:00.689
(exhaling)
Everything.

00:21:02.441 --> 00:21:04.555
Drop the left heel 
down here and inhale.

00:21:04.555 --> 00:21:06.348
Lift the right leg up high.

00:21:06.348 --> 00:21:07.433
(inhaling)

00:21:07.433 --> 00:21:10.394
Exhale, step it all 
the way up and through.

00:21:10.394 --> 00:21:12.271
Pivot on the back foot.

00:21:13.731 --> 00:21:17.902
Slowly roll up Warrior I 
but take your time.

00:21:20.112 --> 00:21:22.198
Tend to the lower body first

00:21:22.198 --> 00:21:25.409
and then reach the 
fingertips up high to the sky.

00:21:25.409 --> 00:21:27.286
(exhaling)

00:21:27.286 --> 00:21:28.621
Inhale.

00:21:28.621 --> 00:21:29.663
(inhaling)

00:21:29.663 --> 00:21:30.706
Exhale.

00:21:30.706 --> 00:21:32.249
(exhaling)

00:21:32.249 --> 00:21:33.751
One more breath, inhale.

00:21:33.751 --> 00:21:35.002
(inhaling)

00:21:35.002 --> 00:21:36.045
Then exhale.

00:21:36.045 --> 00:21:38.130
Keep long through all 
four sides of the torso

00:21:38.130 --> 00:21:41.195
as you open up 
Warrior II to the left.

00:21:41.195 --> 00:21:44.220
Send your gaze past 
your right fingertips.

00:21:44.220 --> 00:21:46.263
Everything that 
you've kind of cultivated

00:21:46.263 --> 00:21:48.974
in your practice so far, 
embody it here.

00:21:48.974 --> 00:21:51.810
Go through your checklist.

00:21:51.810 --> 00:21:52.811
Inhale.

00:21:52.811 --> 00:21:53.687
(inhaling)

00:21:53.687 --> 00:21:55.422
Exhale. Peaceful Warrior.

00:21:55.422 --> 00:21:57.733
Reach the right fingertips 
all the way up and back.

00:21:57.733 --> 00:21:59.610
Front knee stays 
over the front ankle

00:21:59.610 --> 00:22:02.530
or reaching forward, 
shin bone reaching forward.

00:22:02.530 --> 00:22:04.671
Inhale in.

00:22:04.671 --> 00:22:06.116
Exhale, Extended Side Angle.

00:22:06.116 --> 00:22:08.962
Right elbow to the 
top of the right thigh.

00:22:08.962 --> 00:22:11.664
Left fingertips to the sky.

00:22:11.664 --> 00:22:14.124
You can also take 
the right fingertips down

00:22:14.124 --> 00:22:17.756
and that top hand forward 
depending on where you are

00:22:17.756 --> 00:22:19.357
in your body today.

00:22:20.381 --> 00:22:21.632
Here we go, inhale.

00:22:21.632 --> 00:22:22.550
(inhaling)

00:22:22.550 --> 00:22:24.843
And exhale, navel 
draws in for support.

00:22:24.843 --> 00:22:25.678
(exhaling)

00:22:25.678 --> 00:22:26.512
Here we go.

00:22:26.512 --> 00:22:28.806
Peaceful, not Peaceful 
Warrior, Reverse Triangle.

00:22:28.806 --> 00:22:30.057
Straighten through the front leg

00:22:30.057 --> 00:22:33.310
and send your right fingertips
all the way up and back.

00:22:33.310 --> 00:22:34.812
Big breath, big stretch.

00:22:34.812 --> 00:22:36.480
Should feel awesome.

00:22:36.480 --> 00:22:37.606
Then here we go.

00:22:37.606 --> 00:22:38.440
Triangle Pose.

00:22:38.440 --> 00:22:39.608
You're gonna keep 
the front leg straight

00:22:39.608 --> 00:22:41.527
as you reach the 
right fingertips forward.

00:22:41.527 --> 00:22:44.572
Keep that length in all four
sides that we've been doing

00:22:44.572 --> 00:22:45.864
and then here we go.

00:22:45.864 --> 00:22:47.199
Left fingertips up.

00:22:47.199 --> 00:22:48.450
Right fingertips down.

00:22:48.450 --> 00:22:51.648
See if you can get a 
little core activation here

00:22:51.648 --> 00:22:54.123
rather than collapsing down.

00:22:54.123 --> 00:22:54.957
Inhale.

00:22:55.958 --> 00:22:56.792
Exhale.

00:22:56.792 --> 00:22:58.879
Warrior II.
Bend that front knee.

00:22:58.879 --> 00:22:59.962
Gaze forward.

00:22:59.962 --> 00:23:01.213
Awesome work.

00:23:01.213 --> 00:23:02.131
Deep breath in.

00:23:02.131 --> 00:23:03.424
(inhaling)

00:23:03.424 --> 00:23:04.383
Long breath out.

00:23:04.383 --> 00:23:05.217
(exhaling)

00:23:05.217 --> 00:23:06.552
Peaceful Warrior 
just for a breath.

00:23:06.552 --> 00:23:07.469
Inhale.

00:23:07.469 --> 00:23:08.887
Hey, Benji!

00:23:08.887 --> 00:23:10.514
Welcome!

00:23:10.514 --> 00:23:13.559
Exhale to 
cartwheel all the way down.

00:23:13.559 --> 00:23:16.562
Plant the palms, 
step the right toes back.

00:23:16.562 --> 00:23:17.980
Big breath.

00:23:17.980 --> 00:23:19.607
Exhale, lower all 
the way to the belly

00:23:19.607 --> 00:23:21.942
or, if you're ready, 
Chaturanga to Up Dog.

00:23:21.942 --> 00:23:25.929
You're gonna use a breath to
open the chest, open the heart.

00:23:25.929 --> 00:23:28.699
You might be in a 
nice low Cobra here.

00:23:29.867 --> 00:23:32.202
Then send the hips up 
and back for Downward Dog.

00:23:32.202 --> 00:23:35.164
An option is to also 
come to all fours first

00:23:35.164 --> 00:23:38.837
and then peel up from there.

00:23:38.837 --> 00:23:40.836
Be kind to your body, be gentle.

00:23:43.631 --> 00:23:46.008
From Down Dog we'll 
anchor the right heel this time

00:23:46.008 --> 00:23:49.053
and inhale, lift 
the left leg up high.

00:23:49.053 --> 00:23:51.305
Exhale, step it all 
the way up and through.

00:23:51.305 --> 00:23:52.222
There's no rush.

00:23:52.222 --> 00:23:53.223
Pivot on the back foot.

00:23:53.223 --> 00:23:55.851
Find your footing first.

00:23:55.851 --> 00:23:57.061
Then wake up the spine

00:23:57.061 --> 00:23:59.438
by tucking the chin 
and rolling it up from here

00:23:59.438 --> 00:24:02.487
so you're not 
leading with the arms.

00:24:02.487 --> 00:24:06.461
Then again, tend to 
the lower body first.

00:24:08.322 --> 00:24:10.824
Then reach the 
fingertips high to the sky.

00:24:10.824 --> 00:24:12.951
Virabhadrasana One from there.

00:24:12.951 --> 00:24:13.952
Strong legs.

00:24:15.245 --> 00:24:17.498
(exhaling)

00:24:17.498 --> 00:24:18.749
Breathing deep.

00:24:20.334 --> 00:24:23.087
(deep breathing)

00:24:25.297 --> 00:24:27.257
Press into the outer 
edge of that back foot.

00:24:27.257 --> 00:24:28.717
Engage the right inner thigh.

00:24:28.717 --> 00:24:29.635
Inhale.

00:24:29.635 --> 00:24:30.886
(inhaling)

00:24:30.886 --> 00:24:32.096
Slow exhale.

00:24:32.096 --> 00:24:36.098
Open to Warrior II 
on the right.

00:24:36.098 --> 00:24:37.101
(exhaling)

00:24:37.101 --> 00:24:38.519
Deep bend in that front knee.

00:24:38.519 --> 00:24:41.183
Drop your center, 
wake up the core,

00:24:41.183 --> 00:24:43.315
gaze over the left fingertips.

00:24:45.984 --> 00:24:49.113
Warrior II, Virabhadrasana Two.

00:24:49.113 --> 00:24:50.489
Drop your center a little more.

00:24:50.489 --> 00:24:51.907
You got it.

00:24:51.907 --> 00:24:52.741
Here we go.

00:24:52.741 --> 00:24:54.321
Peaceful Warrior, 
left fingertips

00:24:54.321 --> 00:24:55.828
reach forward up and back.

00:24:55.828 --> 00:24:56.912
Create space.

00:24:58.038 --> 00:24:59.665
Set the tone for your day.

00:24:59.665 --> 00:25:00.666
If you're struggling,

00:25:00.666 --> 00:25:02.938
see if you can 
meet it with a softness,

00:25:02.938 --> 00:25:05.713
with a fierce breath and a
strong connection to your core,

00:25:05.713 --> 00:25:06.755
your center.

00:25:06.755 --> 00:25:07.589
Inhale.

00:25:07.589 --> 00:25:08.966
Smile.

00:25:08.966 --> 00:25:10.801
Then exhale, 
again, from your center.

00:25:10.801 --> 00:25:12.261
Navel draws in.

00:25:12.261 --> 00:25:13.887
Extended Side Angle.

00:25:16.608 --> 00:25:19.143
Take up space here, 
lots of space.

00:25:19.143 --> 00:25:20.436
Strong body.

00:25:20.436 --> 00:25:22.604
Starting to wake up, 
create a little heat.

00:25:22.604 --> 00:25:23.689
Inhale.

00:25:23.689 --> 00:25:24.523
Lengthen.

00:25:25.774 --> 00:25:27.151
Exhale.

00:25:27.151 --> 00:25:28.444
Navel to spine.

00:25:28.444 --> 00:25:29.903
(exhaling)

00:25:29.903 --> 00:25:32.059
Then big inhale.

00:25:32.059 --> 00:25:34.283
And exhale, here 
we go all the way back.

00:25:34.283 --> 00:25:37.621
This time Reverse Triangle
so straighten that front leg.

00:25:37.621 --> 00:25:39.163
Reach the left fingertips back.

00:25:39.163 --> 00:25:40.706
Notice if the ribs 
are coming out here.

00:25:40.706 --> 00:25:43.146
See if you can 
dial it in just a bit.

00:25:43.146 --> 00:25:46.128
Hug the front 
body to meet the back.

00:25:46.128 --> 00:25:47.421
Big stretch, big breath,

00:25:47.421 --> 00:25:49.757
relax the shoulders 
away from the ears.

00:25:49.757 --> 00:25:52.691
Inhale. Keep lifting up 
from the pelvic floor.

00:25:52.691 --> 00:25:53.761
Then exhale.

00:25:53.761 --> 00:25:55.704
Trikonasana, Triangle.

00:25:55.704 --> 00:25:57.709
Reach the left 
fingertips forward.

00:25:57.709 --> 00:25:59.141
Maintain that length.

00:25:59.141 --> 00:26:02.728
Then here we go, 
tipping our teacup down

00:26:02.728 --> 00:26:04.855
and revolving the heart open.

00:26:04.855 --> 00:26:07.733
(deep breathing)

00:26:07.733 --> 00:26:09.365
Breathing deep.

00:26:10.652 --> 00:26:13.280
Pulling that 
left hip crease back.

00:26:13.280 --> 00:26:15.324
Right inner thigh 
is nice and engaged.

00:26:15.324 --> 00:26:18.368
Take one more big breath here.

00:26:18.368 --> 00:26:20.704
And exhale, navel to spine.

00:26:20.704 --> 00:26:22.787
(exhaling)

00:26:22.787 --> 00:26:26.168
Then here we go all the 
way back up nice and slow.

00:26:26.168 --> 00:26:28.404
Warrior II.
Pull the pinkies back.

00:26:28.404 --> 00:26:30.005
(exhaling)

00:26:30.005 --> 00:26:31.381
Nice work, here we go.

00:26:31.381 --> 00:26:33.217
Peaceful Warrior 
just for one breath.

00:26:33.217 --> 00:26:35.385
Inhale, reach it back.

00:26:35.385 --> 00:26:37.554
It'd be cool if Benji 
came back right here again

00:26:37.554 --> 00:26:38.388
but he's gone.

00:26:38.388 --> 00:26:41.683
Exhale, 
cartwheel all the way back.

00:26:41.683 --> 00:26:43.348
He's fired.

00:26:43.348 --> 00:26:46.264
Plant the palms, step 
the left toes back to Plank.

00:26:46.264 --> 00:26:47.898
Just kidding, he's never fired.

00:26:47.898 --> 00:26:48.732
Here we go.

00:26:48.732 --> 00:26:51.688
Mindful Mountain Climbers just
for about 10 seconds here.

00:26:51.688 --> 00:26:54.791
So you can do 
whatever pace feels good.

00:26:55.864 --> 00:27:00.369
It can be really fast 
or it can be really slow.

00:27:00.369 --> 00:27:03.184
Mindful Mountain 
Climbers for five,

00:27:03.184 --> 00:27:04.498
keep going, neck nice and long,

00:27:04.498 --> 00:27:06.041
four, keep going,

00:27:06.041 --> 00:27:07.584
you got it, three,

00:27:07.584 --> 00:27:10.879
maybe cross it over, 
maybe speed it up, two,

00:27:10.879 --> 00:27:11.713
and one.

00:27:11.713 --> 00:27:13.173
Lower all the way to the belly.

00:27:13.173 --> 00:27:14.842
(exhaling)

00:27:14.842 --> 00:27:16.454
Awesome work.

00:27:16.454 --> 00:27:19.763
Swim the fingertips around
to interlace behind the tail.

00:27:19.763 --> 00:27:21.139
Press into the tops of the feet

00:27:21.139 --> 00:27:23.895
and keep the 
heels hip width apart.

00:27:23.895 --> 00:27:27.813
Then loop the shoulders 
back away from the ears.

00:27:27.813 --> 00:27:30.399
Engage the upper back body.

00:27:30.399 --> 00:27:34.570
Then tuck the chin into the
chest and slowly roll it up.

00:27:35.986 --> 00:27:38.099
Keep the neck nice and long.

00:27:38.099 --> 00:27:41.285
You can close your eyes and
gaze right at your third eye.

00:27:41.285 --> 00:27:43.313
Inhale in.

00:27:43.313 --> 00:27:44.621
Exhale, stay lifted.

00:27:45.706 --> 00:27:46.540
Inhale in.

00:27:47.416 --> 00:27:50.763
Exhale, stay lifted.

00:27:50.763 --> 00:27:52.379
Then maybe a 
mantra for your day.

00:27:52.379 --> 00:27:53.213
Inhale in.

00:27:54.131 --> 00:27:55.549
Stay lifted, my friend.

00:27:55.549 --> 00:27:58.657
Here you go.
Release everything, awesome.

00:27:58.657 --> 00:27:59.970
Press away from the earth.

00:27:59.970 --> 00:28:01.972
Come back to all fours.

00:28:01.972 --> 00:28:04.349
Walk the knees into center.

00:28:04.349 --> 00:28:05.642
Child's Pose.

00:28:05.642 --> 00:28:08.145
Fingertips all the 
way back towards the toes

00:28:08.145 --> 00:28:10.731
as you round the forehead down.

00:28:12.502 --> 00:28:15.068
Take a nice, 
fresh breath in here.

00:28:16.695 --> 00:28:18.655
Exhale to empty it out.

00:28:18.655 --> 00:28:22.288
(exhaling)

00:28:22.288 --> 00:28:25.037
Press into the tops of the feet.

00:28:25.037 --> 00:28:27.873
Slowly, again, tuck 
in the chin to the chest.

00:28:27.873 --> 00:28:28.707
Roll it up.

00:28:28.707 --> 00:28:30.459
If this is not 
available to you in the knees

00:28:30.459 --> 00:28:33.128
you can just come to a 
nice cross legged position

00:28:33.128 --> 00:28:36.089
or comfortable seated 
position of your choice

00:28:36.089 --> 00:28:38.592
and we'll roll all the way up.

00:28:39.843 --> 00:28:43.180
Hands can come to 
the tops of the thighs.

00:28:43.180 --> 00:28:45.149
Let me come all the way up,

00:28:45.149 --> 00:28:49.144
lengthening through the crown.

00:28:49.144 --> 00:28:50.187
Keep the lift.

00:28:50.187 --> 00:28:52.731
If you're feeling sensation in
your feet, that's the point.

00:28:52.731 --> 00:28:54.358
We're gonna take a 
little twist to the left,

00:28:54.358 --> 00:28:56.026
we're not gonna be here long.

00:28:56.026 --> 00:28:59.696
Feet might be 
starting to wake up, tingle.

00:29:00.436 --> 00:29:02.616
Quote me on that one, please.

00:29:02.616 --> 00:29:04.201
Then back through center.

00:29:04.201 --> 00:29:07.252
Gentle twist to the right.

00:29:07.252 --> 00:29:08.455
Hug everything to the midline.

00:29:08.455 --> 00:29:12.042
Protect this 
lower back and this SI.

00:29:12.042 --> 00:29:13.168
This is gonna feel great.

00:29:13.168 --> 00:29:14.252
Come back to center.

00:29:14.252 --> 00:29:15.754
I promise, guys.

00:29:15.754 --> 00:29:17.047
Palms come together.

00:29:17.047 --> 00:29:19.174
We're gonna push 
'em out to come forward.

00:29:19.174 --> 00:29:21.510
Then you're gonna 
swing the legs to one side

00:29:21.510 --> 00:29:23.178
and then send them 
all the way out long

00:29:23.178 --> 00:29:24.972
and feel the sensation 
in your legs, the blood,

00:29:24.972 --> 00:29:28.934
might even see the 
color in your feet.

00:29:28.934 --> 00:29:30.477
Whew, Dandasana.

00:29:30.477 --> 00:29:32.938
Hands are gonna come to 
the tops of the thighs here

00:29:32.938 --> 00:29:36.274
or at your sides and 
you're gonna breathe deep

00:29:36.274 --> 00:29:39.444
and just feel the 
sensation in your feet.

00:29:39.444 --> 00:29:42.489
(exhaling)

00:29:42.489 --> 00:29:43.323
Beautiful.

00:29:43.323 --> 00:29:45.427
Now hug the left knee in.

00:29:45.427 --> 00:29:48.046
Once again, hug the left knee in

00:29:48.046 --> 00:29:49.538
and just a gentle 
twist to the left.

00:29:49.538 --> 00:29:52.802
Then this time turn 
your gaze towards the front

00:29:52.802 --> 00:29:56.503
and you're just gonna nod 
front, I mean up and down.

00:29:58.005 --> 00:30:01.675
Really we're wanting to find
this juicy action of the down,

00:30:01.675 --> 00:30:02.926
the chin to the chest.

00:30:02.926 --> 00:30:05.929
You should feel 
it in the left trap.

00:30:09.224 --> 00:30:13.395
No tension or stress in 
the neck and shoulders today.

00:30:17.232 --> 00:30:19.359
Connecting the 
lower body intelligence

00:30:19.359 --> 00:30:23.780
with the higher self, 
the upper body intelligence.

00:30:23.780 --> 00:30:24.948
Communication.

00:30:26.116 --> 00:30:29.870
It all collects in the
neck, at least for me.

00:30:31.663 --> 00:30:35.333
Alright, after one more 
delicious chin to chest here,

00:30:35.333 --> 00:30:37.002
left elbow really hugging in

00:30:37.002 --> 00:30:40.422
so you could feel that deep
stretch, then you'll release.

00:30:40.422 --> 00:30:43.008
We're gonna do a quick 
Baddha Konasana in between.

00:30:43.008 --> 00:30:45.260
Bring the soles 
of the feet together.

00:30:45.260 --> 00:30:49.264
You can massage the arches
and inhale, lift your chest.

00:30:49.264 --> 00:30:51.767
Exhale, ground down 
through the thighs.

00:30:51.767 --> 00:30:54.269
Inhale, lift your chest more.

00:30:54.269 --> 00:30:57.355
Exhale, ground down 
through the thighs.

00:30:57.355 --> 00:30:58.899
Maybe a little Butterfly today.

00:30:58.899 --> 00:31:00.703
Why not? Gentle.

00:31:01.610 --> 00:31:03.695
♫ Memory

00:31:05.530 --> 00:31:07.699
(humming)

00:31:08.825 --> 00:31:13.756
It's the one of maybe three
songs I can play on the piano.

00:31:14.206 --> 00:31:18.142
If you know it 
tell me down below.

00:31:19.127 --> 00:31:21.588
Down below in 
the comments, jeez.

00:31:21.588 --> 00:31:23.256
Squeeze your 
right knee to the chest.

00:31:23.256 --> 00:31:24.758
Send your left leg out long.

00:31:24.758 --> 00:31:26.760
Give it a big hug 
and a nice gentle,

00:31:26.760 --> 00:31:30.347
so no pushing, no cranking, 
twist to the right.

00:31:30.347 --> 00:31:31.807
When you feel 
like you have that,

00:31:31.807 --> 00:31:35.936
maintain that in the spine
and then look forward again.

00:31:35.936 --> 00:31:36.895
And here we go.

00:31:36.895 --> 00:31:39.776
Nodding the head up and down.

00:31:39.776 --> 00:31:42.400
To really find the stretch
that I'm inviting you to find

00:31:42.400 --> 00:31:45.195
you wanna spiral your elbow in.

00:31:45.195 --> 00:31:46.404
That's why we've been working

00:31:46.404 --> 00:31:47.781
with elbow 
crease shining forward

00:31:47.781 --> 00:31:50.408
so you really get that 
rotation of the shoulder

00:31:50.408 --> 00:31:52.494
wrapping around and down.

00:31:55.413 --> 00:31:57.207
Just play with 
that a little bit here.

00:31:57.207 --> 00:31:58.500
Make sure you're breathing deep.

00:31:58.500 --> 00:32:01.689
If you lost the breath, 
nice, conscious breath,

00:32:01.689 --> 00:32:03.088
come back to it now.

00:32:04.881 --> 00:32:08.760
Close your eyes and get 
all zeny a little bit here.

00:32:08.760 --> 00:32:10.011
Relax your jaw.

00:32:11.847 --> 00:32:13.932
You're gonna have 
an awesome day, man.

00:32:13.932 --> 00:32:17.570
You're gonna have a great day.

00:32:17.570 --> 00:32:22.208
Even if challenge 
strikes, which it does,

00:32:22.208 --> 00:32:25.651
you're gonna be 
present, centered,

00:32:28.780 --> 00:32:32.067
ready for anything.

00:32:32.826 --> 00:32:35.585
Take one more chin to chest.

00:32:35.585 --> 00:32:38.248
Maybe lean your 
heart forward a bit.

00:32:39.166 --> 00:32:41.668
Come all the way back.

00:32:41.668 --> 00:32:43.170
Soles of the feet come together.

00:32:43.170 --> 00:32:44.004
Inhale in.

00:32:44.004 --> 00:32:46.673
This time send your 
heart up and then forward.

00:32:46.673 --> 00:32:48.465
Really drive your heart forward.

00:32:48.465 --> 00:32:50.260
Maybe grab the 
toes or the ankles here

00:32:50.260 --> 00:32:52.429
and one last Forward Fold.

00:32:53.889 --> 00:32:57.517
Feel that deep stretch 
through the inner groin.

00:32:57.517 --> 00:33:00.179
(deep breathing)

00:33:00.179 --> 00:33:03.607
Take some super 
loving breaths here,

00:33:03.607 --> 00:33:06.610
some super power 
breaths in and out.

00:33:06.610 --> 00:33:09.691
Baby pulse if it feels 
good but be really mindful.

00:33:09.691 --> 00:33:11.656
Keep your elbows in here.

00:33:13.950 --> 00:33:19.144
Then one last time, plant that
seed in the tailbone area,

00:33:19.998 --> 00:33:23.585
the base of the spine, 
tuck your chin into the chest

00:33:23.585 --> 00:33:25.790
and slowly roll it up.

00:33:28.688 --> 00:33:32.469
As you roll up, you're gonna
bring the knees together.

00:33:34.554 --> 00:33:37.048
You're gonna sit back, way back,

00:33:37.048 --> 00:33:40.435
and maybe the shins 
and the knees come up here

00:33:41.436 --> 00:33:44.314
and we wake up, put a 
little fire in the belly.

00:33:44.314 --> 00:33:46.233
Maybe take the fingertips out.

00:33:46.233 --> 00:33:48.443
This is the last 
bit so hang with me.

00:33:48.443 --> 00:33:49.986
Maybe you take palms to the left

00:33:49.986 --> 00:33:51.696
and extend the 
right leg out long.

00:33:51.696 --> 00:33:53.446
Give it a try.

00:33:53.446 --> 00:33:55.617
Maybe you take palms 
namaste to the right,

00:33:55.617 --> 00:33:57.202
extend the left leg out long.

00:33:57.202 --> 00:33:58.370
Give it a try.

00:33:59.704 --> 00:34:01.581
And back to center, here we go.

00:34:01.581 --> 00:34:04.167
Let's just burst a 
big burst of fresh breath

00:34:04.167 --> 00:34:05.418
and fresh energy.

00:34:05.418 --> 00:34:06.753
Squeeze everything in, in, in.

00:34:06.753 --> 00:34:07.671
Squeeze.

00:34:07.671 --> 00:34:09.214
Peek at me if you need to.

00:34:09.214 --> 00:34:11.341
Then exhale, navel 
to spine for stability.

00:34:11.341 --> 00:34:13.092
Send it all the way out and up.

00:34:13.092 --> 00:34:14.761
Fingertips, toes up.

00:34:14.761 --> 00:34:16.679
♫ Navasana

00:34:16.679 --> 00:34:18.848
Awesome, and then release.

00:34:18.848 --> 00:34:20.719
Sukhasana.

00:34:24.938 --> 00:34:28.858
Close your eyes, get 
still for just one moment.

00:34:30.277 --> 00:34:32.946
I choose to have an awesome day.

00:34:35.614 --> 00:34:37.103
Clean slate.

00:34:38.994 --> 00:34:42.998
Inviting a freshness 
into the body and the mind.

00:34:48.585 --> 00:34:50.755
Throw the hands to the heart.

00:34:50.755 --> 00:34:51.589
Hats off to you.

00:34:51.589 --> 00:34:52.424
Thank you so much

00:34:52.424 --> 00:34:54.884
for spending a little 
time with me this morning

00:34:54.884 --> 00:34:57.637
and hundreds, 
millions, actually,

00:34:58.805 --> 00:35:00.932
of people around the world.

00:35:00.932 --> 00:35:02.309
We take time to fill our cup

00:35:02.309 --> 00:35:05.082
we can then allow it to overflow

00:35:05.082 --> 00:35:08.262
so we can help others

00:35:08.262 --> 00:35:11.776
find a meaningful 
contribution to humanity.

00:35:11.776 --> 00:35:13.611
But there's no 
pressure to do that in a day.

00:35:13.611 --> 00:35:17.240
So just do your best 
and find what feels good.

00:35:17.240 --> 00:35:18.366
Deep breath in.

00:35:18.366 --> 00:35:19.743
(inhaling)

00:35:19.743 --> 00:35:20.827
Long breath out.

00:35:20.827 --> 00:35:21.745
(exhaling)

00:35:21.745 --> 00:35:24.748
If this video helped you,
share it with someone you know

00:35:24.748 --> 00:35:27.026
to help them spread the love.

00:35:27.026 --> 00:35:31.463
We'll finish by bringing the
thumbs up to the third eye

00:35:31.463 --> 00:35:35.046
and bowing to the awesome within

00:35:35.046 --> 00:35:37.093
and recognizing 
that in all beings.

00:35:37.093 --> 00:35:37.927
Namaste.

00:35:40.638 --> 00:35:44.559
Have a kick butt day!

00:35:44.559 --> 00:35:47.729
(upbeat music)