WEBVTT

00:00:00.334 --> 00:00:02.069
- Hello, everyone.
Welcome to Yoga With Adriene.

00:00:02.069 --> 00:00:04.538
I'm Adriene, and today,
we have a yoga practice

00:00:04.538 --> 00:00:06.106
to calm your nerves.

00:00:06.106 --> 00:00:10.043
This is a great thing to do
if you wanna check yo'self

00:00:10.043 --> 00:00:13.547
before you wreck yo'self
using the powerful tools

00:00:13.547 --> 00:00:16.950
of yoga and breath,
pranayama, to just quell

00:00:16.950 --> 00:00:19.319
those frayed nerves 
and to turn it around.

00:00:19.319 --> 00:00:21.655
Let's see what we can do,
hop on something comfy,

00:00:21.655 --> 00:00:23.423
and let's get started.

00:00:23.423 --> 00:00:25.993
(upbeat music)

00:00:35.335 --> 00:00:37.070
Alrighty, my sweet friends.

00:00:37.070 --> 00:00:39.840
Let's start in a nice
comfortable seat of your choice.

00:00:39.840 --> 00:00:42.709
Take a second to get settled in.

00:00:42.709 --> 00:00:45.445
As you just arrive 
here on your mat,

00:00:45.445 --> 00:00:49.049
begin to find a 
little lift in your heart.

00:00:49.049 --> 00:00:51.585
When the nervous 
system is a little shot

00:00:51.585 --> 00:00:55.555
and we're starting 
to feel the imbalance

00:00:55.555 --> 00:00:59.726
of our inner calm, this is
the first thing to collapse.

00:01:01.595 --> 00:01:03.964
So right away, 
just a gentle lift.

00:01:03.964 --> 00:01:06.800
I like the metaphor of
just starting to welcome

00:01:06.800 --> 00:01:08.735
a little support 
from within too.

00:01:08.735 --> 00:01:11.805
So just sit up nice and
tall, nice and slow.

00:01:11.805 --> 00:01:14.274
No need to push 
or rush anything here.

00:01:14.274 --> 00:01:18.145
Just lift your heart as
you begin to settle in

00:01:18.145 --> 00:01:19.646
for your practice.

00:01:21.281 --> 00:01:22.082
I bow to you.

00:01:22.082 --> 00:01:23.984
I commend you 
for choosing this video,

00:01:23.984 --> 00:01:26.320
for taking a little bit
of time out of your busy,

00:01:26.320 --> 00:01:31.224
busy, busy life 
to tend to yourself

00:01:31.825 --> 00:01:33.560
and your inner ecosystem.

00:01:33.560 --> 00:01:36.063
So namaste, props to you.

00:01:36.763 --> 00:01:37.931
Let's do this thing.

00:01:37.931 --> 00:01:39.766
Sit up nice and tall.

00:01:39.766 --> 00:01:41.969
We're gonna start 
with a little pranayama,

00:01:41.969 --> 00:01:46.406
a little series of breath
practice that will support us

00:01:46.406 --> 00:01:51.044
and help us smooth out
those frayed nerves.

00:01:53.714 --> 00:01:55.549
Nice and easy to start,
let's take a deep breath

00:01:55.549 --> 00:01:57.451
in through the nose.

00:01:58.251 --> 00:02:02.155
As you exhale, try to
relax your shoulders.

00:02:03.790 --> 00:02:06.159
And again, deep breath in.

00:02:07.661 --> 00:02:10.931
Exhale, relax your 
shoulders even more.

00:02:13.133 --> 00:02:15.535
One more time, inhale deeply.

00:02:17.504 --> 00:02:21.241
Exhale, relax your shoulders.

00:02:24.411 --> 00:02:25.879
Sweet.

00:02:25.879 --> 00:02:27.748
Keep trying to find a
little lift in the heart.

00:02:27.748 --> 00:02:29.216
Again, you don't 
have to push anything,

00:02:29.216 --> 00:02:30.784
you don't have 
to force anything,

00:02:30.784 --> 00:02:34.388
just start to work on
finding a little lift.

00:02:34.388 --> 00:02:36.423
We'll take the index
finger and the thumb today,

00:02:36.423 --> 00:02:38.091
keeping it nice and simple.

00:02:38.091 --> 00:02:40.894
Nadi Shodhana, 
alternate nostril breathing.

00:02:40.894 --> 00:02:44.398
Take the thumb 
to the right nostril.

00:02:44.398 --> 00:02:45.799
Let's do this together.

00:02:45.799 --> 00:02:49.136
Deep breath in 
through the left nostril.

00:02:50.737 --> 00:02:53.807
Pause, hold, 
retain the breath at the top.

00:02:53.807 --> 00:02:55.742
Keep your heart lifted.

00:02:57.728 --> 00:03:00.313
Then take the right index
finger, your index finger

00:03:00.313 --> 00:03:03.984
to the left nostril, 
and then exhale out

00:03:03.984 --> 00:03:06.920
through the right nostril.

00:03:06.920 --> 00:03:08.555
Benji's doing it too.

00:03:08.555 --> 00:03:12.125
Inhale deeply in 
through the right nostril.

00:03:15.295 --> 00:03:18.298
Pause, retain the 
breath at the top.

00:03:21.201 --> 00:03:24.204
Seal the right nostril, switch,

00:03:24.204 --> 00:03:28.375
and big exhale, release out
through the left nostril.

00:03:30.243 --> 00:03:31.244
Let's keep it going.

00:03:31.244 --> 00:03:33.580
Inhale deeply, left nostril.

00:03:37.751 --> 00:03:42.556
Lift your heart, pause,
retain the breath at the top.

00:03:42.556 --> 00:03:44.458
Seal and switch.

00:03:44.458 --> 00:03:46.293
Exhale, right nostril.

00:03:49.930 --> 00:03:51.031
Inhale right.

00:03:56.103 --> 00:03:58.538
Pause, retain at the top.

00:03:58.538 --> 00:04:00.073
Maybe close your eyes now.

00:04:00.073 --> 00:04:01.381
Keep the heart lifted.

00:04:01.381 --> 00:04:03.243
Seal and switch.

00:04:03.243 --> 00:04:05.579
Exhale out through the left.

00:04:06.813 --> 00:04:08.949
Two more rounds, let's do this.

00:04:08.949 --> 00:04:10.494
Inhale left.

00:04:14.788 --> 00:04:16.857
Pause, retain at the top.

00:04:19.125 --> 00:04:20.894
Seal and switch.

00:04:20.894 --> 00:04:21.995
Exhale right.

00:04:25.966 --> 00:04:27.423
Inhale right.

00:04:33.406 --> 00:04:35.108
Pause, retain at the top.

00:04:35.108 --> 00:04:36.443
Seal and switch.

00:04:39.479 --> 00:04:40.480
Exhale left.

00:04:44.851 --> 00:04:46.461
Inhale left.

00:04:51.858 --> 00:04:53.593
Pause at the top.

00:04:53.593 --> 00:04:54.928
Seal and switch.

00:04:58.532 --> 00:04:59.599
Exhale right.

00:05:04.204 --> 00:05:05.272
Inhale right.

00:05:11.378 --> 00:05:12.212
Retain.

00:05:13.547 --> 00:05:14.881
Seal and switch.

00:05:18.318 --> 00:05:19.319
Exhale left.

00:05:21.755 --> 00:05:23.857
Release the hand.

00:05:23.857 --> 00:05:25.492
Allow the palms 
to just rest gently

00:05:25.492 --> 00:05:27.427
on the tops of the 
knees or the thighs,

00:05:27.427 --> 00:05:29.596
whatever feels good, 
and here we go.

00:05:29.596 --> 00:05:32.666
Deep breath in 
through both nostrils.

00:05:33.567 --> 00:05:36.570
And exhale out 
through the nostrils.

00:05:39.639 --> 00:05:41.241
Just notice if you 
feel any different.

00:05:41.241 --> 00:05:42.375
Notice how you feel.

00:05:42.375 --> 00:05:45.278
That's the most important thing,

00:05:45.278 --> 00:05:46.713
the most important task.

00:05:46.713 --> 00:05:49.850
The most important and
valuable opportunity here

00:05:50.950 --> 00:05:54.020
is to keep checking in,
keep noticing how you feel.

00:05:55.889 --> 00:05:59.626
Hands are gonna 
come to the belly now.

00:05:59.626 --> 00:06:02.312
Inhale deeply in 
through the nostrils.

00:06:02.312 --> 00:06:04.688
See if you can really
feel a little expansion

00:06:04.688 --> 00:06:07.300
in the belly as you breathe in,

00:06:07.300 --> 00:06:09.936
and then exhale, let it go.

00:06:09.936 --> 00:06:11.771
So we're growing 
this belly breath here.

00:06:11.771 --> 00:06:13.640
No rush, but inhale.

00:06:13.640 --> 00:06:15.909
See, again, explore if you
can find a little expansion

00:06:15.909 --> 00:06:19.913
in the belly as you 
breathe in and exhale,

00:06:19.913 --> 00:06:23.283
navel draws in as 
you breathe out.

00:06:23.283 --> 00:06:26.720
If you're feeling like tapping
into that creative energy,

00:06:26.720 --> 00:06:31.008
super powerful energy 
for clearing space and

00:06:31.008 --> 00:06:34.094
quelling frayed nerves, imagine 
the breath traveling in through

00:06:34.094 --> 00:06:36.229
the nose as you breathe in,

00:06:36.229 --> 00:06:37.831
going all the way 
down into the belly,

00:06:37.831 --> 00:06:42.235
it does an Olympic somersault
and then comes all the way up

00:06:42.235 --> 00:06:44.738
and back out through the nose.

00:06:46.072 --> 00:06:49.865
So often, we think of a
big breath as coming up

00:06:49.865 --> 00:06:52.646
and down as you breathe out,
but this is the opposite.

00:06:52.646 --> 00:06:54.948
So we're inhaling 
down into the belly,

00:06:54.948 --> 00:06:55.949
find expansion.

00:06:55.949 --> 00:06:58.018
You should feel that
expansion in your hands,

00:06:58.018 --> 00:07:01.988
and then exhale, comes
out, up and out the nose.

00:07:04.157 --> 00:07:07.193
This belly breath, or we also
call this balloon breath,

00:07:07.193 --> 00:07:11.164
or you might also know it
as diaphragmatic breathing,

00:07:11.164 --> 00:07:14.134
is super powerful, and
we're gonna do three.

00:07:14.134 --> 00:07:15.035
Here we go.

00:07:16.469 --> 00:07:17.370
Big inhale.

00:07:20.874 --> 00:07:22.809
Exhale, navel draws in.

00:07:25.712 --> 00:07:27.380
Feel it out. Bring the breath.

00:07:27.380 --> 00:07:29.316
Inhale, find expansion.

00:07:33.653 --> 00:07:34.487
Exhale.

00:07:38.391 --> 00:07:40.560
One more time, big breath.

00:07:44.064 --> 00:07:44.898
Exhale.

00:07:47.434 --> 00:07:49.011
Awesome. Draw your 
hands to your heart.

00:07:49.011 --> 00:07:50.837
Keep the heart lifting.

00:07:50.837 --> 00:07:51.905
Awesome work.

00:07:51.905 --> 00:07:55.742
Continue to breathe
slowly, evenly, mindfully.

00:07:58.078 --> 00:08:00.246
Gently come 
forward onto all fours.

00:08:00.246 --> 00:08:01.514
Take your time.

00:08:04.250 --> 00:08:08.154
When you arrive, bring the
knees as wide as your yoga mat,

00:08:08.154 --> 00:08:09.656
big toes to touch.

00:08:13.059 --> 00:08:14.327
We'll thread the needle.

00:08:14.327 --> 00:08:16.830
It's funny, I have some
friends in the cool

00:08:16.830 --> 00:08:19.466
that always tease me
because I thread the needle,

00:08:19.466 --> 00:08:21.368
I get it backwards, but you
know what I'm talking about.

00:08:21.368 --> 00:08:22.202
I love it.

00:08:22.202 --> 00:08:25.372
Lift the heart, 
and thread the needle.

00:08:26.573 --> 00:08:29.442
This is the thread,
going through the needle.

00:08:29.442 --> 00:08:33.613
Right arm underneath the
bridge of the left arm here.

00:08:35.048 --> 00:08:38.451
Pelvis rocks up and we
start to use the breath

00:08:38.451 --> 00:08:41.520
to feel expansion 
again in the belly.

00:08:45.859 --> 00:08:49.465
We start to let go of any
tension in the upper back body,

00:08:49.465 --> 00:08:50.817
in the neck, 
and if you need more,

00:08:50.817 --> 00:08:53.533
you can press that left
elbow up towards the sky,

00:08:53.533 --> 00:08:57.604
or you can even take the
left fingertips forward.

00:09:00.340 --> 00:09:02.675
Maybe left hand to the
small of the back too,

00:09:02.675 --> 00:09:04.511
would be nice.

00:09:04.511 --> 00:09:06.446
Big breath in.

00:09:06.446 --> 00:09:09.082
Exhale, release, 
come back to center.

00:09:09.082 --> 00:09:11.317
Take it to the other side.

00:09:11.317 --> 00:09:13.920
Left fingertips in and
underneath the bridge

00:09:13.920 --> 00:09:15.321
of the right arm.

00:09:17.023 --> 00:09:19.359
This is so good for you, 
breathe deep,

00:09:19.359 --> 00:09:21.361
this time that 
you're taking for yourself.

00:09:21.361 --> 00:09:24.597
A lot of times, we think
we don't have the time,

00:09:24.597 --> 00:09:27.367
but we actually save time
and make our quality of life

00:09:27.367 --> 00:09:30.103
so much more 
rich and beneficial,

00:09:31.704 --> 00:09:34.074
slowly release and 
come back to center,

00:09:34.074 --> 00:09:35.942
just by taking 
this time for ourself.

00:09:35.942 --> 00:09:39.979
Now turn the fingertips
in towards your body.

00:09:39.979 --> 00:09:41.614
So you're gonna 
externally rotate,

00:09:41.614 --> 00:09:43.316
turn the fingertips 
in towards your body,

00:09:43.316 --> 00:09:46.653
and then take a second here to
find that lift in the heart.

00:09:46.653 --> 00:09:48.621
Inhale, look forward.

00:09:48.621 --> 00:09:50.590
Stay here, breathe deep.

00:09:54.060 --> 00:09:55.395
One more breath.

00:09:56.763 --> 00:09:58.598
Feel that long puppy belly here,

00:09:58.598 --> 00:10:01.201
stretching, stretching,
stretching,

00:10:01.201 --> 00:10:02.802
and then slowly release.

00:10:02.802 --> 00:10:04.471
Lift your heart
a little bit to come out,

00:10:04.471 --> 00:10:06.039
extended Child's Pose.

00:10:06.039 --> 00:10:08.875
Fingertips go forward, 
heart melts

00:10:10.343 --> 00:10:11.511
down and back.

00:10:14.948 --> 00:10:18.118
Continue to observe the breath,

00:10:18.118 --> 00:10:19.853
deepening the breath,

00:10:20.787 --> 00:10:22.622
elongating the breath,

00:10:24.791 --> 00:10:27.961
connecting to 
yourself via the breath.

00:10:35.735 --> 00:10:38.204
The mind and body respond
so well to this conscious,

00:10:38.204 --> 00:10:39.606
conscious breath.

00:10:40.473 --> 00:10:42.809
It's like a magic elixir for

00:10:45.745 --> 00:10:49.349
those moments where
you're feeling nervous,

00:10:49.349 --> 00:10:50.827
anxious.

00:10:56.322 --> 00:10:59.325
Press into your hands, your
feet, to come all the way up.

00:10:59.325 --> 00:11:01.861
Walk the knees 
underneath the hips,

00:11:01.861 --> 00:11:05.164
and then we'll send it
to Downward Facing Dog,

00:11:05.164 --> 00:11:06.933
nice and slow.

00:11:06.933 --> 00:11:09.302
Beginning to lift the
heart above the head,

00:11:09.302 --> 00:11:11.804
little inversion here,
relaxing the head and the neck

00:11:11.804 --> 00:11:14.073
so you're not 
holding or clenching,

00:11:14.073 --> 00:11:16.042
and then take your
dog on a little walk.

00:11:16.042 --> 00:11:20.947
So pedal the feet, 
stay connected, hands to earth.

00:11:20.947 --> 00:11:24.320
Please, continue 
to breathe deeply.

00:11:34.561 --> 00:11:35.235
Awesome.

00:11:35.235 --> 00:11:37.764
Then we're just gonna meet
hands and feet in the middle

00:11:37.764 --> 00:11:41.501
of your mat, feed hip width
apart, for a nice forward fold

00:11:41.501 --> 00:11:43.102
with the knees bent.

00:11:43.102 --> 00:11:46.172
We really wanna try to bring
the belly or the ribcage

00:11:46.172 --> 00:11:47.907
to the tops of the thighs here,

00:11:47.907 --> 00:11:50.476
so bend your knees as much
as you need to do that,

00:11:50.476 --> 00:11:54.647
and then once again, relax
the weight of the head over.

00:11:54.647 --> 00:11:55.949
Now belly breath.

00:11:55.949 --> 00:11:58.952
See if you can really send
some solid loving breath

00:11:58.952 --> 00:12:02.221
into the belly, the diaphragm.

00:12:02.221 --> 00:12:05.224
Expanding, you should
feel your ribs, your belly

00:12:05.224 --> 00:12:08.962
on the tops of your
thighs as you breathe in.

00:12:12.732 --> 00:12:15.435
Then try to keep the shoulders
relaxed as you breathe out

00:12:15.435 --> 00:12:18.104
just as we did at the
beginning of this practice.

00:12:18.104 --> 00:12:19.205
Couple more breaths here.

00:12:19.205 --> 00:12:21.207
Close your eyes if 
you're feeling brave.

00:12:21.207 --> 00:12:23.776
Root into all 
four corners of the feet,

00:12:23.776 --> 00:12:27.347
and trust the healing
benefits of this mind

00:12:30.416 --> 00:12:35.121
and body practice, using
the breath with the asana

00:12:36.022 --> 00:12:38.024
to find what feels good.

00:12:46.432 --> 00:12:47.300
Great.

00:12:47.300 --> 00:12:48.801
Fingertips come to the earth.

00:12:48.801 --> 00:12:50.169
We'll loop the shoulders.

00:12:50.169 --> 00:12:51.871
Just find a little
awareness in your shoulders,

00:12:51.871 --> 00:12:55.375
and nice and slow, 
roll it all the way up.

00:13:00.980 --> 00:13:04.217
Find that lift in 
the heart once again,

00:13:05.952 --> 00:13:08.001
toes pointing forward,

00:13:09.484 --> 00:13:11.524
and just feel your 
feet on the earth.

00:13:11.524 --> 00:13:12.856
Whatever kind of 
surface you're on,

00:13:12.856 --> 00:13:15.762
just feel that connection.

00:13:15.762 --> 00:13:19.554
Remember that you are not alone.

00:13:20.033 --> 00:13:22.835
♫ You are not alone

00:13:22.835 --> 00:13:25.805
♫ I am here with you

00:13:25.805 --> 00:13:29.575
How many times have 
I sang that on this show?

00:13:31.244 --> 00:13:33.312
It sounds kind of cheesy,
but I think it's important.

00:13:33.312 --> 00:13:37.016
Sometimes when you feel like
you wanna rip your hair out,

00:13:37.916 --> 00:13:39.585
it's a good reminder, 
just be like,

00:13:39.585 --> 00:13:40.687
"You're not alone.

00:13:40.687 --> 00:13:43.867
"You're not the only one
that has these feelings."

00:13:45.525 --> 00:13:47.060
It's all good.

00:13:47.060 --> 00:13:47.894
For me,

00:13:50.129 --> 00:13:51.998
a lot of times in yoga,
when I come to Mountain,

00:13:51.998 --> 00:13:54.667
I just try not to 
take that for granted.

00:13:54.667 --> 00:13:56.869
Feel my feet on the
earth, this connection.

00:13:56.869 --> 00:14:01.207
I'm lucky to have this
moment, have my breath,

00:14:01.207 --> 00:14:04.877
my body, to be able to
feel that connection.

00:14:07.080 --> 00:14:08.815
Then when you're ready,
inhale, reach the arms

00:14:08.815 --> 00:14:09.949
all the way up and overhead.

00:14:09.949 --> 00:14:12.618
Spread the fingertips,
continue to feel your feet

00:14:12.618 --> 00:14:13.486
on the earth.

00:14:13.486 --> 00:14:14.721
If you wanna bend 
your knees a little bit

00:14:14.721 --> 00:14:16.022
to help with that, you can.

00:14:16.022 --> 00:14:18.324
I'm just gonna take a big,
big, big full body stretch,

00:14:18.324 --> 00:14:20.226
big power pose.

00:14:20.226 --> 00:14:21.961
Notice if you're clenching
in the shoulders,

00:14:21.961 --> 00:14:24.697
and use an exhale to
relax the shoulders down.

00:14:24.697 --> 00:14:25.531
Inhale in,

00:14:27.233 --> 00:14:29.168
exhale, relax 'em down.

00:14:31.471 --> 00:14:33.806
Take it over to 
one side, any side,

00:14:33.806 --> 00:14:35.374
just side body stretch here.

00:14:35.374 --> 00:14:38.444
Inhale, lifting up 
through the heart.

00:14:38.444 --> 00:14:42.014
Still maintain that open
heart, and then back to center.

00:14:42.014 --> 00:14:46.919
Take it to the other side,
stretching, feeling good.

00:14:46.919 --> 00:14:49.922
Inhale and exhale, release.

00:14:49.922 --> 00:14:53.092
Now rain it down, 
interlace the fingertips behind.

00:14:53.092 --> 00:14:55.261
You can also take 
a reverse namaste here

00:14:55.261 --> 00:14:56.562
or grab the elbows.

00:14:56.562 --> 00:14:57.797
Open the chest.

00:14:58.831 --> 00:15:03.733
Inhale in, exhale, gently
turning the head to one side.

00:15:05.171 --> 00:15:09.008
Inhale, back to center,
and to the other side.

00:15:10.076 --> 00:15:11.544
Great. Come back to center.

00:15:11.544 --> 00:15:14.447
Shake the head yes, 
slowly nodding.

00:15:16.082 --> 00:15:16.916
Nodding.

00:15:21.621 --> 00:15:22.555
Then release.

00:15:22.555 --> 00:15:24.657
Take one arm over 
and across the chest.

00:15:24.657 --> 00:15:26.659
See if you can find that
lift in the heart here.

00:15:26.659 --> 00:15:29.395
So you might remember this
stretch from gym class

00:15:29.395 --> 00:15:34.000
or something, but see if you
can bring your yogi mind to it.

00:15:34.000 --> 00:15:38.137
Root down through the 
heels and lift your heart up.

00:15:41.541 --> 00:15:42.195
Great.

00:15:42.195 --> 00:15:44.577
Then take it around, 
same fingertips that you had

00:15:44.577 --> 00:15:47.380
across the body, bring
them behind, opening up

00:15:47.380 --> 00:15:49.382
through the chest, the heart.

00:15:49.382 --> 00:15:51.284
Maybe slight backbend
here if you really wanna

00:15:51.284 --> 00:15:52.618
go for the gold.

00:15:54.420 --> 00:15:58.191
Inhale in and exhale,
relax the shoulders down.

00:15:58.191 --> 00:16:00.526
This is a technique that you
can use off your mat, too.

00:16:00.526 --> 00:16:04.497
It's called inhale in, exhale,
relax your shoulders down.

00:16:04.497 --> 00:16:05.698
Very fancy.

00:16:05.698 --> 00:16:09.702
We'll do the same little
diddy on the other side.

00:16:09.702 --> 00:16:11.971
You come into this stretch,
you know this stretch.

00:16:11.971 --> 00:16:13.206
It feels so good.

00:16:13.206 --> 00:16:14.841
So then can you connect
to the big picture?

00:16:14.841 --> 00:16:17.243
Root down through the
heels, lift up through that

00:16:17.243 --> 00:16:19.212
center plumb line, 
lift your heart.

00:16:19.212 --> 00:16:22.548
Breathe deep, 
mindful breaths here.

00:16:22.548 --> 00:16:26.719
It's starting to wash the
worries away, slowly but surely.

00:16:27.687 --> 00:16:29.355
Take it up and back.

00:16:31.357 --> 00:16:34.727
I'm really, really lifting
up through the heart here.

00:16:34.727 --> 00:16:39.031
Again, maybe I can take a
nice lovely little move here.

00:16:39.031 --> 00:16:43.636
Take the head into the hand
here, the neck into the hand,

00:16:43.636 --> 00:16:47.139
the nape of the 
neck into the hand.

00:16:47.139 --> 00:16:50.076
Inhale and exhale, 
relax the shoulders down.

00:16:50.076 --> 00:16:50.977
Awesome.

00:16:50.977 --> 00:16:53.646
Hands come to the waistline.

00:16:53.646 --> 00:16:55.715
We take a deep breath in.

00:16:55.715 --> 00:16:58.618
This time, 
out through the mouth.

00:16:58.618 --> 00:16:59.485
Do it again.

00:16:59.485 --> 00:17:00.319
Inhale in.

00:17:01.921 --> 00:17:03.589
Exhale out through the mouth.

00:17:03.589 --> 00:17:05.424
Why are you being shy?

00:17:07.226 --> 00:17:08.394
One more time.

00:17:09.762 --> 00:17:11.694
If I can do it on YouTube, you
can do it wherever you're at.

00:17:11.694 --> 00:17:12.798
Here we go.

00:17:13.833 --> 00:17:14.967
Sweet.

00:17:14.967 --> 00:17:18.204
Heel toe, heel toe 
the feet super wide.

00:17:19.472 --> 00:17:22.441
We're gonna take 
the two big toes in

00:17:23.576 --> 00:17:25.877
as opposed to 
the three big toes.

00:17:25.877 --> 00:17:30.049
Take the two big toes in,
nice wide-legged stance.

00:17:31.617 --> 00:17:34.086
Really press into the
outer edges of the feet

00:17:34.086 --> 00:17:36.822
and then see if you can draw
energy up from the arches

00:17:36.822 --> 00:17:39.558
so we're engaging
through the inner thighs.

00:17:39.558 --> 00:17:41.994
It's as if someone were
tugging up through that

00:17:41.994 --> 00:17:44.030
center channel, sort
of finding that lift up

00:17:44.030 --> 00:17:46.465
through the 
pelvic floor, the groin,

00:17:46.465 --> 00:17:49.101
almost as if we were trying
to bring the two edges

00:17:49.101 --> 00:17:50.770
of the mat together.

00:17:52.071 --> 00:17:53.806
We're not just 
dumping into the feet.

00:17:53.806 --> 00:17:55.775
There's this real 
energetic pull up

00:17:55.775 --> 00:17:58.277
though the center channel.

00:17:58.277 --> 00:17:59.445
Here we are.

00:17:59.445 --> 00:18:03.749
Deep breath in, exhale,
relax the shoulders down.

00:18:03.749 --> 00:18:04.951
Keep that lift in the heart.

00:18:04.951 --> 00:18:07.653
Inhaling again, and exhale.

00:18:07.653 --> 00:18:11.457
We're gonna send the hips
back, the heart forward.

00:18:11.457 --> 00:18:13.793
Press into the 
outer edges of the feet,

00:18:13.793 --> 00:18:16.696
hips back, heart forward.

00:18:16.696 --> 00:18:18.364
Hips back, heart forward.

00:18:18.364 --> 00:18:19.966
Start to tuck the 
chin into the chest.

00:18:19.966 --> 00:18:22.168
Find a nice long flat back here,

00:18:22.168 --> 00:18:23.736
strong in the legs.

00:18:23.736 --> 00:18:26.639
Careful you're not locking
out through the knees here,

00:18:26.639 --> 00:18:27.773
so lots of engagement.

00:18:27.773 --> 00:18:30.609
Take one more breath. 
You got this.

00:18:30.609 --> 00:18:32.979
Exhale all the way down.

00:18:32.979 --> 00:18:35.881
Fingertips come to the mat here.

00:18:35.881 --> 00:18:37.550
Maybe that's it, and if
they don't quite get there,

00:18:37.550 --> 00:18:40.152
you can use a chair here.

00:18:40.152 --> 00:18:42.691
You can use blocks,

00:18:42.691 --> 00:18:45.691
books, children,

00:18:45.691 --> 00:18:47.980
a child there.

00:18:47.980 --> 00:18:50.596
(giggles)

00:18:50.596 --> 00:18:53.199
If you're feeling like you
can go a little further,

00:18:53.199 --> 00:18:54.900
or you're wanting 
to know where, maybe,

00:18:54.900 --> 00:18:58.904
this practice can grow, we'll
bring the hands to the earth,

00:18:58.904 --> 00:19:02.675
inhale, and then maybe
one day on an exhale,

00:19:02.675 --> 00:19:05.411
we start to walk 
the hands back in line

00:19:05.411 --> 00:19:08.180
with the arches of the
feet, standing wide-legged,

00:19:08.180 --> 00:19:09.281
forward fold.

00:19:10.983 --> 00:19:13.653
Maybe one day, the crown of
the head comes onto the earth,

00:19:13.653 --> 00:19:16.455
really great for 
the nervous system.

00:19:16.455 --> 00:19:18.791
Just keeping this
awareness in the shoulders,

00:19:18.791 --> 00:19:22.662
whatever variation you're
on, keeping that awareness

00:19:22.662 --> 00:19:25.331
in the shoulders 
that we've slowly built

00:19:25.331 --> 00:19:27.666
throughout our practice.

00:19:27.666 --> 00:19:29.835
Elbows are in line with
the shoulders if you're in

00:19:29.835 --> 00:19:30.870
this variation.

00:19:30.870 --> 00:19:33.606
I'm not putting much weight,
if at all any weight,

00:19:33.606 --> 00:19:34.507
on my head.

00:19:35.975 --> 00:19:38.924
If you have an inversion
practice, this is a great place

00:19:38.924 --> 00:19:42.341
to start for that 
tripod headstand,

00:19:43.249 --> 00:19:47.153
bringing the knees to the
arms and making your way up.

00:19:47.153 --> 00:19:48.687
Be super mindful 
wherever you are.

00:19:48.687 --> 00:19:51.757
Let's take three 
breaths in together.

00:19:52.925 --> 00:19:53.859
In and out.

00:19:55.995 --> 00:19:56.929
In and out.

00:20:02.535 --> 00:20:04.937
Take one more deep breath in,

00:20:05.942 --> 00:20:07.506
long breath out.

00:20:09.475 --> 00:20:12.578
Connect to your feet,
connect to that energy,

00:20:12.578 --> 00:20:16.749
those lines of energy drawing
up through the inner thighs,

00:20:17.683 --> 00:20:20.453
and slowly, we'll 
make our way back,

00:20:20.453 --> 00:20:22.221
connecting to 
your center, your core,

00:20:22.221 --> 00:20:24.323
finding a soft bend in
the knees as you bring

00:20:24.323 --> 00:20:25.791
the hands back to the waistline.

00:20:25.791 --> 00:20:29.762
Inhale, lengthen, and
then exhale, root to rise.

00:20:29.762 --> 00:20:30.863
Come all the way up.

00:20:30.863 --> 00:20:31.697
Ha.

00:20:34.333 --> 00:20:36.869
Reaching fingertips 
behind one more time,

00:20:36.869 --> 00:20:38.838
opposite thumb on 
top than you did before,

00:20:38.838 --> 00:20:42.975
so it's the weird way, 
the different way.

00:20:42.975 --> 00:20:46.679
Knuckles draw down and
away as we open the chest.

00:20:46.679 --> 00:20:51.484
Quietly whisper the mantra
to yourself, "I am open."

00:20:51.484 --> 00:20:53.152
I am open to solutions.

00:20:53.152 --> 00:20:55.488
I'm open to new 
ways of thinking.

00:20:55.488 --> 00:20:59.809
I'm open to natural remedies.

00:21:03.062 --> 00:21:05.898
I'm open to a fresh start.

00:21:05.898 --> 00:21:08.234
Inhale in, lift your heart,

00:21:08.234 --> 00:21:09.969
and exhale, release.

00:21:09.969 --> 00:21:11.203
Hands come 
back to the waistline.

00:21:11.203 --> 00:21:12.705
You can bend the 
knees and hop it together

00:21:12.705 --> 00:21:17.979
or heel toe, heel toe,
heel toe back together.

00:21:20.513 --> 00:21:21.647
Lift the right knee up.

00:21:21.647 --> 00:21:25.818
When you arrive, cross the
right ankle over the left thigh.

00:21:26.685 --> 00:21:28.154
If you're working on
balance and stability,

00:21:28.154 --> 00:21:29.288
just stay here.

00:21:29.288 --> 00:21:31.157
If you need a little more,
you'll bring the hands

00:21:31.157 --> 00:21:34.260
to the heart, and this felt
really yummy for the hip

00:21:34.260 --> 00:21:35.327
here before.

00:21:35.327 --> 00:21:36.762
This is the last thing 
we're doing too,

00:21:36.762 --> 00:21:39.498
before you walk off your
mat and go rock your day

00:21:39.498 --> 00:21:41.100
or rock your night.

00:21:41.100 --> 00:21:44.370
If you can come here,
opening up through that hip,

00:21:44.370 --> 00:21:45.971
or if you need a 
little more, you'll bring

00:21:45.971 --> 00:21:49.074
the fingertips all the
way down to the ground.

00:21:49.074 --> 00:21:50.910
If there's an arm
balance in your practice,

00:21:50.910 --> 00:21:53.245
maybe you work on that here.

00:21:55.114 --> 00:21:56.682
That video to come.

00:21:57.650 --> 00:21:59.818
If there's a toe 
stand in your practice,

00:21:59.818 --> 00:22:02.454
maybe you work on that here.

00:22:02.454 --> 00:22:06.058
If even the thought of
these frustrates you,

00:22:06.058 --> 00:22:09.962
you need to let that go and
accept where you are today.

00:22:09.962 --> 00:22:14.400
Just know that all is
good and I got your back.

00:22:14.400 --> 00:22:18.470
We have all the time in the
world to grow our practice.

00:22:18.470 --> 00:22:21.440
Just focus on the journey
and enjoy the moment.

00:22:21.440 --> 00:22:24.977
If you're down low, start
to make your way back up.

00:22:24.977 --> 00:22:26.512
Once again, lifting up 
through the heart,

00:22:26.512 --> 00:22:28.047
releasing the 
right leg to the ground,

00:22:28.047 --> 00:22:30.115
deep breath in.

00:22:30.115 --> 00:22:32.518
Exhale, relax your shoulders.

00:22:33.886 --> 00:22:34.820
Other side.

00:22:36.088 --> 00:22:38.857
You could just be here working
on top of the left thigh,

00:22:38.857 --> 00:22:41.317
rolling out, 
dropping the pelvis,

00:22:41.317 --> 00:22:42.761
lengthening the tailbone,

00:22:42.761 --> 00:22:45.297
head over heart, 
heart over pelvis.

00:22:45.297 --> 00:22:47.433
For a deeper stretch in the
hip, we'll bring the palms

00:22:47.433 --> 00:22:49.301
together at the heart.

00:22:49.301 --> 00:22:51.503
Namaste, and start to play here.

00:22:51.503 --> 00:22:53.172
Lots of brightness 
in this left foot,

00:22:53.172 --> 00:22:55.140
lots of energy is what I mean.

00:22:55.140 --> 00:22:59.578
So it's not soft, but
there's lots of awareness.

00:22:59.578 --> 00:23:01.146
Same thing, if you wanna
go a little deeper,

00:23:01.146 --> 00:23:03.916
you can take 
hands to the ground.

00:23:04.783 --> 00:23:06.418
If there's an arm balance here,

00:23:06.418 --> 00:23:08.621
it'll be palms on the ground.

00:23:08.621 --> 00:23:12.758
We start to create a little
shelf for the left shin,

00:23:13.859 --> 00:23:14.693
left leg.

00:23:16.929 --> 00:23:21.000
Maybe it's a toe stand
for all you Bikram babies,

00:23:24.136 --> 00:23:27.373
and if you're down low, take
one more big, big breath

00:23:27.373 --> 00:23:28.240
down there.

00:23:28.240 --> 00:23:31.343
Then use your exhale to come up.

00:23:31.343 --> 00:23:34.580
Everyone, inhale in, lift
your heart, and exhale,

00:23:34.580 --> 00:23:36.749
release the left leg down.

00:23:38.517 --> 00:23:40.185
Drop the hands, inhale.

00:23:40.185 --> 00:23:43.355
Lift, lift, lift up 
through the heart.

00:23:43.355 --> 00:23:46.625
Exhale, relax your 
shoulders down.

00:23:46.625 --> 00:23:47.726
Two more, inhale.

00:23:47.726 --> 00:23:49.128
Squeeze and lift.

00:23:50.195 --> 00:23:52.298
Exhale, let it go.

00:23:52.298 --> 00:23:53.832
Last one, surprise yourself.

00:23:53.832 --> 00:23:54.667
Inhale.

00:23:59.171 --> 00:24:00.439
Palms together.

00:24:01.974 --> 00:24:04.710
Take a second 
to close your eyes.

00:24:05.811 --> 00:24:08.747
Gently bow your 
head to your hands.

00:24:11.450 --> 00:24:12.284
Namaste.

00:24:14.653 --> 00:24:16.755
Gently lift the chin,

00:24:16.755 --> 00:24:19.191
bat the eyelashes open.

00:24:19.191 --> 00:24:20.259
Awesome work.

00:24:21.360 --> 00:24:23.929
(upbeat music)