WEBVTT

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- What's up party people?
Welcome to Yoga With Adriene.

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I'm Adriene and
that's Benji over there.

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And today we have a super fun
practice called "Yoga Party."

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So I get a lot of requests
for practices that people can do

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together or maybe you want
to do it on a special day.

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Or maybe you're just
feeling a little restless.

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Maybe it's raining outside or
you want to do something that

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is good for you but
hang with your people.

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This is gonna be an
awesome practice for that.

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Also, I just want 
to point out

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this is gonna be a
super fun practice

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if you just don't feel like
going out but you want to do

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something, you know, have a
party with yourself, right?

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So hop into something
comfy and let's get started.

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(light music)

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Hello, my sweet friends.

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Let's begin today's session
in a nice comfortable seat.

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Take your time.
Come on down to the ground.

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If you are practicing alone,

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just take a second to maybe just

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say thank you to yourself for
showing up and spending some

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time with yourself and
practicing with yourself.

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Nurturing your most
important friendship.

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And if you're practicing
this with other people,

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go ahead and take a second right
now to just look at them and

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smile, say hi, high five
like, "We're doing this."

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You can giggle.
Just a connection, right?

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So Benji, what's up?

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Benji, (snaps) right here.
Okay.

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And then
we'll let that go,

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bring the hands together
at heart center.

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Sit up nice and tall.

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Wherever you are,
take a deep breath in.

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Awesome and as
you close your eyes,

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you can relax the shoulders,
breathe out here.

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Just land here in the moment.

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And again, deep breath in.
Big, big, big full breath.

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And using your exhale
to relax your shoulders.

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You can keep the eyes
closed here or soften your gaze.

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And one more time, the biggest
breath you've taken all day.

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Here we go, big inhale.

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And exhale to
relax the shoulders.

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(Benji growls)

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Good.

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Just take a couple
more moments here

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to listen to the
sound of your breath.

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If you're coming onto the
mat feeling a little tired or a

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little low energy or if you've
been managing a bit of anxiety

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or stress lately, really
let this practice be a gift.

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(clears throat)
Excuse me.

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A gift that you give yourself.

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Move in a way that
feels good for you today.

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I'm honored to be your guide.

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Alright, let's begin.
Benji's up and out.

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Let's follow his movement.

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We'll open the eyes.

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We're gonna bring
the palms to the knees.

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And when you're ready, inhale,

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we're gonna start
moving in a circle.

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So just moving your heart
forward as you breathe in.

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And then rounding
the spine as you come

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chin to chest, breathing out.

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Inhale, come forward.

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And exhale, around and back.

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And keep it nice and slow here.

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Try to really
deepen your breath.

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Wake up through the spine.

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And then when you're ready go
ahead and reverse your circle.

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Let's make this a
party right away.

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Checking in with the side body,
the shoulders, the neck.

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You can start to
get a little freaky.

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Just find what feels good.

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Checking in with
your body today.

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We're gonna have you walking
up and off the mat feeling good.

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More connected to your breath.

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More connected to your body.

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Hopefully a little 
more balanced out

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in the brain and the body.

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Okay, come back to center.

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Align your head over your heart,
your heart over your pelvis

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and we're gonna take the left
hand down to the earth and

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inhale reach the right
fingertips all the way up and

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then all the way over for
a nice side body stretch.

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Get really heavy
in your right hip.

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Feel that connection right glute
to earth as it reach the right

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fingertips a little more.

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Good, then come all the way
back through to center and

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we'll switch to the other side.

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Right hand to the earth, inhale,
left fingertips reach up first.

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Feel that lengthening
in the side body.

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And then over.

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Nice side body stretch.

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Pull the left thumb back.

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Get heavy in the left hip.

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Take one more deep 
breath in here. Really reach.

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And then come back to center.
Awesome work.

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We're gonna come forward on to
all fours now. Take your time.

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Move like you love yourself.
You can smile.

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Deepen your breath
here with a big inhale.

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And really finding your
foundation as you exhale.

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Wrists underneath the shoulders,

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knees directly
underneath the hips.

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Cool, here we go,
inhale, drop the belly,

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open your chest, look forward.

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Exhale, spinal flexion.

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Draw the naval up for
Cat Pose, chin to chest.

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Breathe out.

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Good, inhale, drop the
belly, open your heart.

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Look forward.

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Exhale, tuck the tailbone,
round through the low back,

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mid back, upper back, cervical
spine until the crown of the

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head is facing the ground.

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Cool, inhale, drop the belly.

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Open the chest.
Feel that long puppy belly here.

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So really stretch
through the front body.

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And then exhale,
rounding through.

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Feel that stretch
in the back body.

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Good, one more on your own
with the sound of your breath.

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And then we'll meet
back in Tabletop Position.

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Walk the hands out just
a little bit wider now.

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Curl the toes under.

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When you're ready,
take a deep breath in.

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Maybe lift the corners of the
mouth if it's right for you

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today and then exhale,
lift the hips up high and back,

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Downward Facing Dog.
Pedal it out here.

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Bend the knees one
and then the other.

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Claw through the fingertips to

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keep some pressure
out of the wrists.

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And keep it light here today.

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Nice and fun just
one breath at a time.

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One present moment
opening a window into the next.

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It's all good.

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Don't have to do it right.

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Don't have to nail it.

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Just feel your way through.

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Awesome, bend the knees, 
let them come to the earth,

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bring the two 
big toes together,

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knees come as wide 
as the yoga mat.

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Send the hips back,
fingertips forward,

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Extended Child's Pose but
try to keep active arms here.

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So really inch your fingers
toward the front end of the mat.

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Let the weight of
your heart melt down.

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Forehead comes to the earth
and you might rock the forehead

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softly getting a little
massage on the brow bone.

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Soften through the jaw.

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Maybe pull that creases
back just a bit in space.

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Mmmm, nice.

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Then keep the
legs where they are.

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In fact, press into the tops of
the feet as you lift your heart

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and your center back up.

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Then bring your left hand to the
center of your mat and on your

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next inhale draw a line with
your right fingertips all the

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way up your left arm, all the
way across your chest and all

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the way up towards the sky.

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Good, breathe
into your belly here.

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Inhale.

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Exhale, thread the needle,
right fingertips come in and

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underneath the
bridge of the left arm.

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You can send the left arm, left
fingertips all the way forward.

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You can bend your left elbow.

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Maybe you take a bind taking the
left fingertips all the way to

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the front hip
crease of your right hip.

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Maybe left hand
on the small back.

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So make a choice here.

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And then return to the
sound of your breath.

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Awesome, close your eyes for
one more cycle of breath or just

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soften your gaze a bit.
Just going inward.

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Nice and then we'll slowly
unravel using your hands to

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help you come
back up to center.

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Right hand comes to the earth,
left fingertips are gonna trace

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a line all the way
across the right arm,

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all the way across the chest
and all the way up to the sky.

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Breathe in here.

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And then exhale,
thread the needle,

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left fingertips in and

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underneath the
bridge of right arm.

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Again, you have a couple options
here to explore what to do

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with the right arm.

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Find what feels good.

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Breathing deep, sending
that breath to your belly.

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Nice, full diaphragmatic 
breaths here.

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So good for the body.

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So nourishing in a twist.

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Massaging your internal organs.

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Moving stagnant energy.

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Good, close your eyes or just
soften your gaze a little bit

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here for this last
cycle breath in your twist.

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Awesome, and then
slowly unraveling.

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So good, especially if you're
carrying any added tension

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in the shoulders, in the neck.

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Alright, walk the hands forward.

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Walk the knees just
underneath the hip points.

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Curl the toes under, inhale in.

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Let's follow Benji here.
(chuckles)

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Jenji, Benji by coming
into Downward Facing Dog.

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When you're ready, peel it up.

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Inhale in when you get there

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and exhale long 
breath out as you

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find some soft easy movement.

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Awesome, then bend
the knees, inhale,

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look forward and we're gonna
just criss-cross the feet

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stepping one at a time, baby
steps to the top of the mat.

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When you get there, ground
the feet hip width apart,

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toes pointing forward, bend
your knees generously and then

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allow the weight of
your head to just hang.

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Again, really digging
into all four corners.

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So some of us tend to roll in or
out on the foot, front or back.

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See if you can kind of spread
awareness evenly through all

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four corners of the feet.

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Clasp opposite elbow
now with opposite hand and

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just take a second here to
gently rock back and forth.

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Connecting with the
sound of your breath.

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Lovely, then release that.
Bend the knees even more.

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Nice strong legs,
tuck the chin to the chest and

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slowly roll it up,
Mountain Pose.

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Take your time.

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Ground down actively through
the feet as you rise up strong.

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Heart lifts here,
fingertips have energy here

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gently at your side.

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So just take a second
to breathe in deep here.

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And use your exhale to relax
any stress or tension that might

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have been accumulating
in your shoulder.

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So you can use your exhale
throughout this practice to

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soften and relax the
shoulders the whole time.

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Alright, on your next inhale,
reach the fingertips all the way

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up towards the sky.

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From here, we're gonna take this
imaginary ball out that were

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holding up and over head and
just slowly bring it over

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towards the left.

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Dig into your right heel.

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Turn to send your gaze up
towards your right elbow and

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feel that length in the
right oblique, right side body.

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Keep digging into your heels.

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Good, inhale to
bring it back to center.

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Exhale, think up and over
as you tilt to the right.

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Same thing here,
dig into your left heel.

00:11:56.339 --> 00:11:58.519
Feel that length in the
left side body, left oblique.

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And then send your gaze
over towards your left elbow.

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Good, inhale,
come back to center.

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Exhale to bend the knees, wiggle
the fingertips and rain it all

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the way down to a
Forward Fold once again.

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From here on your next inhale,

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come to a nice
flat back position.

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You're gonna lengthen the
crown towards the front,

00:12:17.399 --> 00:12:20.110
the tail towards the back.
(chuckles)

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Soft bend in the knees here,
elbows hugging in.

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Good, then on your next exhale
let everything go, Forward Fold.

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Let's do that again.
Big inhale, halfway lift.

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Inhale lifts you up.

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And then the
exhale takes you down.

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And one more time,
big inhale lifts you up.

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Find that flat back position.

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This time really trying to bring

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the front body up
to meet the spine.

00:12:42.092 --> 00:12:45.170
Beautiful and then
exhale slowly release.

00:12:45.170 --> 00:12:47.810
Ground down through the feet,
inhale to reach for the sky.

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Big breath, big stretch.

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Capture a little magic up and
overhead and as you exhale

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palms float down back
to the heart space.

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Great, you can keep the feet
now hip width apart or walk the

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feet together arch to arch.

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Here we go, inhale,
fingertips go down to come up,

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big breath in.

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Exhale, tilt to the left,
side body stretch on the right.

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Inhale, rise up.

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Exhale, tilt to the right,
side body stretch on the left.

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Inhale, reach up.

00:13:18.889 --> 00:13:21.679
Exhale, rain it down, 
all the way.

00:13:21.679 --> 00:13:23.250
Just one of these this time.

00:13:23.250 --> 00:13:25.139
Inhale, halfway lift.

00:13:25.139 --> 00:13:27.580
Gaze straight down
slightly in front.

00:13:27.580 --> 00:13:29.600
Exhale, Forward Fold.

00:13:29.600 --> 00:13:32.980
Great, bend the knees, step one
foot back and then the other,

00:13:32.980 --> 00:13:35.270
Plank Pose. Spread the 
fingertips, don't panic.

00:13:35.270 --> 00:13:37.890
Hug the low ribs in.
Draw your navel in and up.

00:13:37.890 --> 00:13:40.130
Reach the heel back, way back.

00:13:40.130 --> 00:13:43.319
From here you can always lower
on to the knees for Half Plank

00:13:43.319 --> 00:13:46.490
otherwise keep it lifted finding
that hollow body as you press

00:13:46.490 --> 00:13:48.570
away from your
yoga mat for five.

00:13:48.570 --> 00:13:50.837
You got it, breathe deep.
Four.

00:13:50.837 --> 00:13:52.193
Three. Two.

00:13:52.193 --> 00:13:53.810
On the one shift
forward on the toes,

00:13:53.810 --> 00:13:56.009
look forward,
squeeze the elbows in and

00:13:56.009 --> 00:13:57.800
slowly lower down with control.

00:13:57.800 --> 00:13:59.640
Belly flops, welcome.

00:13:59.640 --> 00:14:03.589
Breathe in as you
slowly lift up, Baby Cobra.

00:14:03.589 --> 00:14:06.020
Breathe out as
you slowly release.

00:14:06.020 --> 00:14:07.980
Good, curl the toes under.

00:14:07.980 --> 00:14:09.839
Press up to all fours.

00:14:09.839 --> 00:14:11.410
Tabletop Position.

00:14:12.261 --> 00:14:15.089
Beautiful, let's reset and
then curl the toes under,

00:14:15.089 --> 00:14:18.870
lift from the hip creases
and send it up and back,

00:14:18.870 --> 00:14:21.179
Downward Facing Dog.

00:14:21.179 --> 00:14:23.370
Lovely, anchor the left heel.

00:14:23.370 --> 00:14:25.620
On your next inhale,
lift the right leg up high.

00:14:25.620 --> 00:14:26.940
Nice and easy.

00:14:26.940 --> 00:14:28.759
Turn all of the right toes down.

00:14:28.759 --> 00:14:31.140
Try and level the hips here.

00:14:31.140 --> 00:14:33.290
Good, then inhale in again.
(clears throat)

00:14:33.290 --> 00:14:34.730
Claw through the
fingertips, excuse me.

00:14:34.730 --> 00:14:37.889
Exhale, bend your right
knee, bring it forward.

00:14:37.889 --> 00:14:41.019
Think of Cat Pose
here in the spine.

00:14:41.019 --> 00:14:43.500
So hugging that right
knee up into the chest.

00:14:43.500 --> 00:14:45.459
Good, then step it
all the way up and in.

00:14:45.459 --> 00:14:47.410
We're gonna pivot
on the back foot and

00:14:47.410 --> 00:14:49.940
we're gonna open 
up to Warrior II here.

00:14:49.940 --> 00:14:52.290
So opening all the
way up to Warrior II.

00:14:52.290 --> 00:14:54.769
Front knee is bent,
right fingertips forward,

00:14:54.769 --> 00:14:56.724
left fingertips back.

00:14:57.653 --> 00:14:59.980
So there's a tendency to
lean forward a little bit here.

00:14:59.980 --> 00:15:02.080
Remember that alignment
of head over heart,

00:15:02.080 --> 00:15:04.554
heart over pelvis
so pull it back.

00:15:04.554 --> 00:15:07.180
So we're wanting to create a
healthy flow of energy that runs

00:15:07.180 --> 00:15:09.389
up and down the spine.

00:15:09.389 --> 00:15:11.360
Alright, here we go, inhale in.

00:15:11.360 --> 00:15:15.300
Exhale, right elbow comes to
the top of the right thigh.

00:15:15.300 --> 00:15:19.139
We are making sure our
left toes are turned in here.

00:15:19.139 --> 00:15:21.889
And then nice and easy you're
gonna send the left fingertips

00:15:21.889 --> 00:15:24.811
forward, up and then around

00:15:24.811 --> 00:15:26.858
and back and then keep it going.

00:15:26.858 --> 00:15:29.074
Forward,

00:15:29.074 --> 00:15:32.740
up and around and back.

00:15:32.740 --> 00:15:36.829
And forward, up,
around and back.

00:15:36.829 --> 00:15:38.110
Now we're gonna
reverse the circle.

00:15:38.110 --> 00:15:40.690
Here we go all the
way to the back first.

00:15:40.690 --> 00:15:43.899
And then up and
then swim it forward.

00:15:43.899 --> 00:15:44.899
Awesome.

00:15:44.899 --> 00:15:48.290
All the way back,
up and swim it forward.

00:15:48.290 --> 00:15:50.772
Big, strum, and one more time.
Rock 'n roll.

00:15:50.772 --> 00:15:52.680
Inhale, reach up.

00:15:52.680 --> 00:15:54.750
Back and this time let your
left fingertips take you

00:15:54.750 --> 00:15:56.660
all the way back down.

00:15:56.660 --> 00:15:59.310
Back knee can lower or stay
lifted as you reach the right

00:15:59.310 --> 00:16:02.154
fingertips all the way up,
big breath in.

00:16:02.154 --> 00:16:05.170
Awesome, on your exhale
bring it all the way back.

00:16:05.170 --> 00:16:07.129
Plant the palms.
Listen carefully.

00:16:07.129 --> 00:16:09.660
Here you can step it to Plank,
you can lower the knees to

00:16:09.660 --> 00:16:13.049
Half Plank or you can keep 
the right foot lifted for

00:16:13.049 --> 00:16:16.550
a one-legged vinyasa,
eka pada vinyasa.

00:16:16.550 --> 00:16:19.860
So we're moving into
Cobra again, inhale.

00:16:19.860 --> 00:16:23.020
Or if you want to do a
Chaturanga to Up Dog you can.

00:16:23.020 --> 00:16:26.472
We're gonna meet in
Downward Facing Dog.

00:16:26.472 --> 00:16:30.850
You can come to that Tabletop
Position first and then peel up

00:16:30.850 --> 00:16:33.560
however you want to get there.

00:16:33.560 --> 00:16:36.792
When you arrive,
take a deep breath in.

00:16:37.683 --> 00:16:40.270
And a nice cleansing
breath, breathe out.

00:16:40.270 --> 00:16:42.310
Good, claw through
the fingertips.

00:16:42.310 --> 00:16:44.799
On your next inhale
lift the left leg up high.

00:16:44.799 --> 00:16:48.220
Turn the left toes down,
you'll feel the glute engage,

00:16:48.220 --> 00:16:49.820
keep the left
hip nice and level.

00:16:49.820 --> 00:16:53.390
Press into both palms evenly.
Inhale in again.

00:16:53.390 --> 00:16:56.956
And exhale, slow and
steady, shift forward.

00:16:56.956 --> 00:16:58.649
Hug the left knee
up towards the chest.

00:16:58.649 --> 00:17:00.879
Try to touch your left
heel to your left glute.

00:17:00.879 --> 00:17:03.629
Think Cat Pose in the spine,
press away from your yoga mat,

00:17:03.629 --> 00:17:04.730
you're doing great.

00:17:04.730 --> 00:17:07.780
Nice and then step it all
the way up into your lunge.

00:17:07.780 --> 00:17:11.390
Good, pivot on the back foot, 
nice and easy, Warrior II.

00:17:11.390 --> 00:17:13.777
Take your time.
We rise up.

00:17:14.625 --> 00:17:17.710
Left fingertips forward,
right fingertips back.

00:17:17.710 --> 00:17:19.400
Again, just check
in with your spine.

00:17:19.400 --> 00:17:20.883
Are we leaning forward?
Leaning back?

00:17:20.883 --> 00:17:23.120
Can I hug my low ribs in?

00:17:23.120 --> 00:17:26.840
Back toes are turned in,
front knee over front ankle.

00:17:26.840 --> 00:17:28.370
Warrior II.

00:17:29.442 --> 00:17:31.716
Find your breath again.

00:17:31.716 --> 00:17:33.980
Catch a wave.

00:17:33.980 --> 00:17:36.100
Nice, then from here we're
gonna bend the left elbow.

00:17:36.100 --> 00:17:38.430
Bring it to the top
of the left thigh.

00:17:39.553 --> 00:17:42.060
Here we go, nice and
easy, moving in a circle.

00:17:42.060 --> 00:17:45.770
Fingertips are gonna go down,
inhale, forward and

00:17:45.770 --> 00:17:48.770
all the way up and back.
Big circle.

00:17:48.770 --> 00:17:50.750
And all the way down.

00:17:50.750 --> 00:17:53.162
Strong legs.
Forward.

00:17:53.162 --> 00:17:55.520
Breathing deep, up and back.

00:17:55.520 --> 00:17:57.940
And one more time nice and slow.

00:17:57.940 --> 00:18:01.130
Down and forward.

00:18:01.130 --> 00:18:03.792
And up and back
and then here we go,

00:18:03.792 --> 00:18:05.690
we're gonna reverse the circle.

00:18:05.690 --> 00:18:08.010
Strong legs.
All the way back.

00:18:08.010 --> 00:18:11.530
Inhale as you reach up,
and swim it forward.

00:18:12.097 --> 00:18:14.240
And all the way back.

00:18:14.240 --> 00:18:15.740
And reach up.

00:18:15.740 --> 00:18:18.060
And swim it forward.

00:18:18.060 --> 00:18:19.621
And last one, here we go.

00:18:19.621 --> 00:18:21.200
Back and up.

00:18:21.200 --> 00:18:22.520
Energy in the fingertips.

00:18:22.520 --> 00:18:24.760
Swim it forward and let
that bring you all the way

00:18:24.760 --> 00:18:26.600
back down to your mat.

00:18:26.600 --> 00:18:30.040
Pivot on the back foot, inhale
left fingertips towards the sky.

00:18:30.040 --> 00:18:31.830
Big twist.

00:18:31.830 --> 00:18:33.010
Excellent.

00:18:33.010 --> 00:18:34.814
Slowly bringing the
left hand back down

00:18:34.814 --> 00:18:36.600
to frame your left foot.

00:18:36.600 --> 00:18:37.960
When you're ready, step it back.

00:18:37.960 --> 00:18:41.220
Maybe you keep the back foot
lifted for a one-legged vinyasa.

00:18:41.220 --> 00:18:43.730
Move in a way that
feels good for you.

00:18:43.730 --> 00:18:46.150
Move with your breath.

00:18:46.150 --> 00:18:49.887
Marrying the
action and the breath.

00:18:49.887 --> 00:18:52.656
We'll meet in
Downward Facing Dog.

00:18:57.570 --> 00:19:00.030
From Down Dog take
a deep breath in.

00:19:02.228 --> 00:19:04.540
And exhale out
through the mouth.

00:19:04.540 --> 00:19:06.570
Nice cleansing breath.

00:19:08.014 --> 00:19:10.886
Awesome, bend the knees,
inhale to look forward.

00:19:10.886 --> 00:19:13.090
Exhale to make your way
to the top of the mat.

00:19:13.090 --> 00:19:16.215
Feet together or
hip width apart.

00:19:16.861 --> 00:19:19.070
Inhale lifts you up halfway.

00:19:19.070 --> 00:19:20.340
Follow your breath.

00:19:20.340 --> 00:19:23.460
Exhale to soften
and fold back in.

00:19:23.460 --> 00:19:26.160
Root to rise here,
inhale, reach for the sky.

00:19:26.160 --> 00:19:28.890
Big breath,
big stretch all the way up.

00:19:28.890 --> 00:19:33.530
And exhale, palms come together
and float slowly back down to

00:19:33.530 --> 00:19:35.180
your heart space.

00:19:35.180 --> 00:19:38.420
Close your eyes here, capture
a little bit of that magic.

00:19:38.420 --> 00:19:40.537
Take a deep breath in.

00:19:40.537 --> 00:19:43.700
And relax your shoulders
down as you breathe out.

00:19:45.302 --> 00:19:47.000
And just take a moment here to

00:19:47.000 --> 00:19:50.885
observe your breath,
your energy.

00:19:50.885 --> 00:19:52.630
Notice how you feel.

00:20:00.690 --> 00:20:03.180
Gently bat your eyelashes open.

00:20:03.180 --> 00:20:04.751
We're gonna shift the
weight to the left foot,

00:20:04.751 --> 00:20:06.760
just the left foot.

00:20:06.760 --> 00:20:10.120
Nice and easy you're gonna keep
your left thumb on your heart

00:20:10.120 --> 00:20:12.422
space and you're gonna actually
lift your sternum up to your

00:20:12.422 --> 00:20:13.935
left thumb here.

00:20:14.736 --> 00:20:16.630
Then I'm gonna
take my right hand,

00:20:16.630 --> 00:20:19.070
I'm gonna lift my right knee
up and I'm gonna try to

00:20:19.070 --> 00:20:22.870
kick my right foot back to
maybe capture my right ankle.

00:20:22.870 --> 00:20:25.590
When I do I'm gonna
squeeze everything in,

00:20:25.590 --> 00:20:28.980
press up out of that standing
foot to try to find my balance.

00:20:28.980 --> 00:20:33.130
And it helps to find a
small focal point out in front.

00:20:33.130 --> 00:20:35.060
I'm getting a big
quad stretch here.

00:20:35.060 --> 00:20:37.850
I'm working to get my
center underneath me.

00:20:37.850 --> 00:20:40.070
Similarly to that Warrior II,

00:20:40.070 --> 00:20:42.280
head over heart,
heart over pelvis.

00:20:42.280 --> 00:20:43.970
Not leaning forward, just yet.

00:20:43.970 --> 00:20:46.147
Just keeping it
nice and stacked.

00:20:47.449 --> 00:20:49.610
Energy in the right foot.

00:20:49.610 --> 00:20:51.910
Breathing deep here.

00:20:52.898 --> 00:20:54.860
Great, then I can stay here

00:20:54.860 --> 00:20:57.510
or sternum still 
lifting to thumb,

00:20:57.510 --> 00:21:00.090
I might take my hand
bring it to the inner arch of

00:21:00.090 --> 00:21:02.650
my right foot or maybe
to the right ankle and

00:21:02.650 --> 00:21:05.955
I'm gonna begin to
slowly lean forward.

00:21:06.657 --> 00:21:09.180
Hinging at the hips, looking
forward as if I was looking

00:21:09.180 --> 00:21:11.790
into a pond to come
into a Dancer Pose or

00:21:11.790 --> 00:21:13.100
a Standing Bow Pose.

00:21:13.100 --> 00:21:14.570
So just take your time.

00:21:14.570 --> 00:21:17.580
I'll start to kick it out,
kick it out, kick it out.

00:21:17.580 --> 00:21:21.120
From here, maybe if I feel good,
I'll start to take my left arm

00:21:21.120 --> 00:21:24.110
forward, palm face up 
or palm face down,

00:21:24.110 --> 00:21:26.580
whatever feels good for today.

00:21:26.580 --> 00:21:30.370
Some variations here would be
to work at the wall or to work

00:21:30.370 --> 00:21:32.410
with a buddy (chuckles).

00:21:33.779 --> 00:21:36.670
Or to just keep the
toes on the ground,

00:21:36.670 --> 00:21:39.670
hinge at the hip and
work in a more aerobesque.

00:21:39.670 --> 00:21:41.440
Still working on the core.

00:21:41.440 --> 00:21:44.611
And then you can play with
lifting the leg from here.

00:21:47.106 --> 00:21:49.945
Wherever you are take
one more deep breath in.

00:21:50.778 --> 00:21:54.760
And then use your exhale
to just slowly come back to

00:21:54.760 --> 00:21:56.920
a nice easy Mountain Pose.

00:21:56.920 --> 00:21:59.510
Shake it off, high five
your neighbor if you like,

00:21:59.510 --> 00:22:01.414
it's all good.

00:22:01.414 --> 00:22:02.860
And we're gonna go
to the other side.

00:22:02.860 --> 00:22:05.480
So shifting your weight
to your right foot now.

00:22:05.480 --> 00:22:07.173
Bring both palms together.

00:22:07.173 --> 00:22:09.353
Anjuli Mudra at the heart.

00:22:10.698 --> 00:22:13.580
Then keep your right thumb
right here so sternum's really

00:22:13.580 --> 00:22:14.920
pressing up into the the thumb.

00:22:14.920 --> 00:22:17.030
It's gonna help us keep
this lift that we'll need

00:22:17.030 --> 00:22:18.493
moving into the posture.

00:22:18.493 --> 00:22:22.160
I'm gonna lift my left knee,
maybe capture left ankle.

00:22:22.160 --> 00:22:23.550
Squeeze that left knee in.

00:22:23.550 --> 00:22:25.160
So feel that zipper effect.

00:22:25.160 --> 00:22:27.570
Zipping everything up and in.

00:22:27.570 --> 00:22:29.308
Find your focal point.

00:22:30.475 --> 00:22:31.780
And breathe.

00:22:33.400 --> 00:22:34.530
Just getting that quad stretch.

00:22:34.530 --> 00:22:38.126
Again, you can work 
with a little chair

00:22:38.126 --> 00:22:40.980
or couch edge or

00:22:40.980 --> 00:22:43.243
wall or post here.

00:22:44.715 --> 00:22:46.990
And don't be shy to
walk away from the video,

00:22:46.990 --> 00:22:50.096
go find something to hold on to.

00:22:51.431 --> 00:22:53.978
Right? Own it.
Own your process.

00:22:54.979 --> 00:22:57.420
Maybe we work to flip
the hand around to the

00:22:57.420 --> 00:22:59.680
arch of the ankle here.

00:22:59.680 --> 00:23:03.610
And grow the shape
by leaning forward,

00:23:03.610 --> 00:23:06.540
hinging at the hips, keeping
this lift in the sternum and

00:23:06.540 --> 00:23:08.740
kicking the foot out.

00:23:08.740 --> 00:23:10.940
Soft micro-bend in
the standing leg.

00:23:10.940 --> 00:23:14.097
I'm pressing up out
of the earth here.

00:23:14.097 --> 00:23:18.030
Maybe the right fingertips come
forward on this one, maybe not.

00:23:18.030 --> 00:23:20.400
Palm face up or palm face down.

00:23:20.400 --> 00:23:22.772
I'm kicking my left foot out.

00:23:22.772 --> 00:23:25.770
I'm drawing my navel up and in.

00:23:25.770 --> 00:23:28.690
Just playing.

00:23:29.528 --> 00:23:32.355
And wherever you are,
take a deep breath in.

00:23:33.440 --> 00:23:37.200
And then exhale slow and steady,
bring it back to Mountain.

00:23:37.200 --> 00:23:40.770
That's where we will all
meet and we will shake it off.

00:23:43.068 --> 00:23:47.510
Alright, ain't no party like
a yoga party and ain't no yoga

00:23:47.510 --> 00:23:51.390
party without a little
Knocking On Heaven's Door.

00:23:51.390 --> 00:23:53.063
And if you don't know
what I'm talking about

00:23:53.063 --> 00:23:54.540
I will guide you now.

00:23:54.540 --> 00:23:56.888
So we're gonna walk 
the feet out a little bit.

00:23:56.888 --> 00:23:57.930
Make sure you 
have a little space

00:23:57.930 --> 00:23:59.140
if you're practicing
with someone.

00:23:59.140 --> 00:24:01.530
If you're practicing alone,
you're about to have the party

00:24:01.530 --> 00:24:05.820
of a lifetime
because no one's watching.

00:24:05.820 --> 00:24:06.920
Okay?

00:24:06.920 --> 00:24:10.710
So first we're just gonna
find some softness in the knees.

00:24:10.710 --> 00:24:12.650
So it's very important that you
don't lock the knees out here.

00:24:12.650 --> 00:24:14.250
So just find a little sway.

00:24:14.250 --> 00:24:17.670
And if you feel silly,
trust me, you're supposed to.

00:24:17.670 --> 00:24:18.820
It's all good.

00:24:18.820 --> 00:24:22.480
And then you're just gonna
see what happens from that.

00:24:22.480 --> 00:24:25.590
So if I can do this and 
put myself on YouTube

00:24:25.590 --> 00:24:27.090
you can do it
wherever you are.

00:24:27.090 --> 00:24:28.410
Bring your hands to
the waistline here,

00:24:28.410 --> 00:24:29.940
now we're just gonna
get the hips involved.

00:24:29.940 --> 00:24:31.960
So we're just
finding a little sway.

00:24:31.960 --> 00:24:35.340
Remembering to be soft
and easy in the feet

00:24:35.340 --> 00:24:37.940
and in the knee joint.

00:24:37.940 --> 00:24:41.110
Cool and then from here we're
gonna slowly start to release

00:24:41.110 --> 00:24:44.410
the arms and we're
gonna move back and forth.

00:24:45.340 --> 00:24:48.840
Feet are soft and moveable.

00:24:48.840 --> 00:24:51.227
Knees are soft and bent.

00:24:51.227 --> 00:24:52.950
So we're not locking there.

00:24:52.950 --> 00:24:54.300
And we're gonna go
back and forth and

00:24:54.300 --> 00:24:56.230
we're gonna start
to pick up the speed.

00:24:56.230 --> 00:24:58.000
And we might even get
some booty slaps in.

00:24:58.000 --> 00:24:59.940
Yes, it's that kinda party.

00:24:59.940 --> 00:25:02.850
And if you can, we're gonna
start to synch up with the

00:25:02.850 --> 00:25:04.790
breath but you're
gonna decide how.

00:25:04.790 --> 00:25:08.062
So maybe it's an inhale to
one side, exhale to the other.

00:25:08.900 --> 00:25:12.300
Maybe starts to
pick up a little more.

00:25:13.348 --> 00:25:15.180
And do not decide
where this ends.

00:25:15.180 --> 00:25:16.859
Keep it going.

00:25:16.859 --> 00:25:18.280
Follow my lead.

00:25:18.280 --> 00:25:20.710
It's okay if you laugh a
little here and giggle.

00:25:20.710 --> 00:25:25.690
If you really want to make the
most of the booty slap, get it.

00:25:25.690 --> 00:25:28.097
Get it, my friend.
Life's too short.

00:25:29.572 --> 00:25:31.940
Okay, moving energy in the body.

00:25:31.940 --> 00:25:34.280
Right when you want to quit
and give up, stick with it.

00:25:34.280 --> 00:25:36.080
Stick with me.

00:25:36.080 --> 00:25:38.499
Breathing deep,
keep your chin lifted.

00:25:39.565 --> 00:25:40.750
Gaze soft here.

00:25:40.750 --> 00:25:43.150
Nice and easy, breathing deep.

00:25:43.150 --> 00:25:46.230
Moving the energy of the body
so you feel awesome afterwards.

00:25:46.230 --> 00:25:47.620
We're here for ten.

00:25:47.620 --> 00:25:48.996
Keep it going.

00:25:48.996 --> 00:25:52.993
Nine, eight, seven.

00:25:53.894 --> 00:25:58.220
Six, five, let everything go.

00:25:58.220 --> 00:26:01.130
Four, three, two.

00:26:01.130 --> 00:26:04.118
And on the one it 
starts to slow down

00:26:04.118 --> 00:26:06.300
and slow down and slow down

00:26:06.300 --> 00:26:07.960
and slow down
and come back to center.

00:26:07.960 --> 00:26:08.960
And don't move your feet.

00:26:08.960 --> 00:26:10.440
Just stand here for one moment.

00:26:10.440 --> 00:26:13.404
Maybe you close your eyes
and notice how you feel.

00:26:16.124 --> 00:26:16.920
Yes.

00:26:18.756 --> 00:26:21.938
And on your next breath in
draw your palms together.

00:26:23.021 --> 00:26:26.185
Use your exhale to
relax the shoulders down.

00:26:27.099 --> 00:26:30.550
Then you can slowly
heel-toe, heel-toe,

00:26:30.550 --> 00:26:33.860
do-si-do come on baby,
let's go, boot scoot!

00:26:33.860 --> 00:26:36.772
That's how we party here
in Texas still, yes. (laughs)

00:26:36.772 --> 00:26:39.640
So heel-toe, heel-toe, feet
together or if you want to hop

00:26:39.640 --> 00:26:41.140
the feet together, you can.

00:26:41.140 --> 00:26:43.620
Or if you just stopped the video
because I started singing that

00:26:43.620 --> 00:26:45.705
song, I understand.

00:26:45.705 --> 00:26:47.900
Although if you stopped the
video you wouldn't be able to

00:26:47.900 --> 00:26:52.039
hear me say that so here 
we are all together now

00:26:52.039 --> 00:26:53.910
standing in our 
final Mountain Pose.

00:26:53.910 --> 00:26:56.700
See if you can feel this
upward current of energy

00:26:56.700 --> 00:26:58.610
through the front body.
It's this lift.

00:26:58.610 --> 00:27:03.051
It's this uplifting,

00:27:03.051 --> 00:27:06.267
this elevating of oneself.

00:27:06.920 --> 00:27:09.510
And then see if you can balance
out with a little awareness of

00:27:09.510 --> 00:27:11.090
grounding energy
wherever you can find it.

00:27:11.090 --> 00:27:14.082
Maybe in the back body,
shoulder blades melting down.

00:27:15.885 --> 00:27:19.136
And again,

00:27:19.136 --> 00:27:23.460
it's just this
awareness of lift and ground.

00:27:23.460 --> 00:27:27.364
And expansion and fall.

00:27:29.331 --> 00:27:33.750
And may our awareness of 
both energies keep us centered

00:27:35.079 --> 00:27:37.670
for the rest of the 
day or for the evening.

00:27:37.670 --> 00:27:39.910
If you're practicing
this on a special day,

00:27:39.910 --> 00:27:42.840
everyday's special,
but you know what I mean,

00:27:42.840 --> 00:27:45.810
then I want to give
you a little shoutout.

00:27:47.142 --> 00:27:50.730
Wherever this
yoga party finds you,

00:27:52.389 --> 00:27:55.898
I hope that it 
leaves you feeling

00:27:55.898 --> 00:27:58.470
loved and connected

00:27:58.470 --> 00:28:02.710
or a little more loved
and a little more connected

00:28:02.710 --> 00:28:04.860
'cause you deserve it.

00:28:04.860 --> 00:28:06.380
Let's take one
more deep breath in.

00:28:06.380 --> 00:28:08.770
Lift the thumbs up
to the third eye.

00:28:10.038 --> 00:28:12.860
And we'll finish by
exhaling all together.

00:28:12.860 --> 00:28:17.306
Bowing the head to the
heart and whispering Namaste.

00:28:18.867 --> 00:28:22.987
(light music)