WEBVTT 00:03:27.166 --> 00:03:28.233 - Alrighty! 00:03:29.867 --> 00:03:34.567 What's up, everyone, and welcome to Yoga With Adriene, 00:03:34.567 --> 00:03:36.633 livestream edition. 00:03:36.633 --> 00:03:41.467 I'm Adriene, and ugh, just got like a little emotional 00:03:41.467 --> 00:03:42.567 sitting down here. 00:03:42.567 --> 00:03:44.800 (chuckles) 00:03:45.867 --> 00:03:48.600 Because I, of course, logged myself onto the stream, 00:03:48.600 --> 00:03:53.834 and it's just so exciting to see everyone 00:03:53.834 --> 00:03:56.467 show up and be present. 00:03:56.467 --> 00:03:59.000 And, you know what's funny, when I was preparing for this, 00:03:59.000 --> 00:04:00.934 I was like, really, I don't wanna overthink it, 00:04:00.934 --> 00:04:03.533 because what is so beautiful and remarkable 00:04:03.533 --> 00:04:06.233 about this exchange, and honestly, 00:04:06.233 --> 00:04:08.000 really mind-blowing, I was thinking this morning, 00:04:08.000 --> 00:04:11.033 if you had told me I would have a yoga YouTube channel 00:04:11.033 --> 00:04:14.800 ever in this lifetime, I'd be like, ew, what? 00:04:16.333 --> 00:04:18.632 But what's so unique and beautiful and special 00:04:18.632 --> 00:04:23.500 about this exchange is just this idea, it's very simple, 00:04:23.500 --> 00:04:26.033 and it is that you show up. 00:04:26.033 --> 00:04:29.033 This platform has provided us the opportunity 00:04:29.033 --> 00:04:31.867 to show up and be present with what is, 00:04:31.867 --> 00:04:34.734 and a lot of you, I've known a long time, 00:04:34.734 --> 00:04:36.867 and have been with the practice for a while 00:04:36.867 --> 00:04:38.166 and you know what I'm talking about, right? 00:04:38.166 --> 00:04:42.333 You show up when you're down, you show up when you're high. 00:04:43.600 --> 00:04:46.667 You show up when you're low, you show up 00:04:46.667 --> 00:04:48.567 to really just be present with what is, 00:04:48.567 --> 00:04:51.367 and to take care of your needs, 00:04:51.367 --> 00:04:52.967 and so we've been through a lot together, 00:04:52.967 --> 00:04:57.800 and for those of you who are just discovering the channel, 00:04:57.800 --> 00:05:01.800 a very wholehearted welcome to you, 00:05:01.800 --> 00:05:03.333 thank you for showing up here today, 00:05:03.333 --> 00:05:05.834 we have a very special practice, 00:05:05.834 --> 00:05:07.600 not just because it's live, and, 00:05:07.600 --> 00:05:10.800 ⍠Anything could happen 00:05:10.800 --> 00:05:14.700 But because it's for a very good cause, 00:05:14.700 --> 00:05:16.934 and so the project that we're collaborating with today 00:05:16.934 --> 00:05:21.767 is called Project OM, and we're not gonna chant om here 00:05:21.767 --> 00:05:23.633 on the practice today, but I would like 00:05:23.633 --> 00:05:28.033 to just share with you one of the things I love about om, 00:05:28.033 --> 00:05:30.467 and that is that I feel like it really ties into 00:05:30.467 --> 00:05:32.533 this exchange that we're creating, 00:05:32.533 --> 00:05:36.000 and continuing to cultivate energy on the channel, 00:05:36.000 --> 00:05:40.100 and that is that we are all connected, 00:05:40.100 --> 00:05:41.600 and we are one. 00:05:41.600 --> 00:05:45.834 We are equal, and we are a reflection of one another. 00:05:45.834 --> 00:05:49.200 And when you start to move through life with this idea 00:05:49.200 --> 00:05:51.533 that we're a reflection of one another, 00:05:51.533 --> 00:05:53.834 it totally changes your perspective 00:05:53.834 --> 00:05:55.667 in how you see the world, and how you see other people, 00:05:55.667 --> 00:06:00.400 how you treat others, and how you treat yourself. 00:06:00.400 --> 00:06:04.834 So, om, like yoga, has many different definitions, 00:06:04.834 --> 00:06:07.767 and that's really wonderful, right? 00:06:09.967 --> 00:06:12.600 Different ways of communicating thing is also 00:06:12.600 --> 00:06:16.367 really valuable, because one thing will be great for Sally, 00:06:16.367 --> 00:06:19.433 and the other will be great for Bobby, so anyway, 00:06:19.433 --> 00:06:22.533 see, you can't edit this stuff, I'm going on a tangent, 00:06:22.533 --> 00:06:24.467 but the main thing I thought we should focus on 00:06:24.467 --> 00:06:28.400 in terms of om was this idea that one of the definitions 00:06:28.400 --> 00:06:31.033 and one of the ways that I like to see om 00:06:31.033 --> 00:06:35.600 is that it is the oneness, 00:06:35.600 --> 00:06:38.467 the universal oneness, 00:06:38.467 --> 00:06:41.500 and when we chant om, which maybe after this, 00:06:41.500 --> 00:06:45.133 we'll do a video on chanting om, that should be interesting. 00:06:45.133 --> 00:06:49.300 (voices speaking in the background) 00:06:54.934 --> 00:06:59.400 Live, so yeah, maybe we'll do a video on om, but, 00:07:00.967 --> 00:07:03.367 when we chant om, it is the sound 00:07:03.367 --> 00:07:06.800 of universal consciousness, and so, not to get cheesy, 00:07:06.800 --> 00:07:08.033 and we're gonna get moving here in a second, 00:07:08.033 --> 00:07:09.500 but I'm also just trying to give everyone 00:07:09.500 --> 00:07:10.967 a little bit of time to get settled in 00:07:10.967 --> 00:07:13.000 in case you're running in from work, 00:07:13.000 --> 00:07:16.367 or getting the family together, 00:07:16.367 --> 00:07:20.300 gathering ye around the fire. 00:07:20.300 --> 00:07:23.800 It's the sound of universal consciousness! 00:07:23.800 --> 00:07:27.400 So Project OM is totally perfect for us 00:07:27.400 --> 00:07:30.233 here in the Yoga With Adriene community to say yes to, 00:07:30.233 --> 00:07:32.800 to consider using this as an opportunity 00:07:32.800 --> 00:07:36.300 to kind of expand our presence in the world 00:07:36.300 --> 00:07:38.567 and serve others. 00:07:38.567 --> 00:07:40.667 Om, the sound of universal consciousness, 00:07:40.667 --> 00:07:41.567 how awesome is that? 00:07:41.567 --> 00:07:45.033 And so, with Yoga With Adriene, we have people not just 00:07:45.033 --> 00:07:47.000 coming in from the United States, 00:07:47.000 --> 00:07:49.633 but from all over the world. 00:07:49.633 --> 00:07:51.734 Someone started a cool community, 00:07:51.734 --> 00:07:52.967 Yoga With Adriene map, 00:07:52.967 --> 00:07:55.166 a Google map, when we first started, 00:07:55.166 --> 00:07:57.300 and just a few pins were here and there, 00:07:57.300 --> 00:07:58.467 and now if you look at the map, 00:07:58.467 --> 00:08:00.800 it'll really just, brings tears to my eyes, 00:08:00.800 --> 00:08:03.200 because there's just pins everywhere, 00:08:03.200 --> 00:08:07.600 of people doing yoga and connecting to that om. 00:08:08.734 --> 00:08:14.133 So more on Project OM later, but for now, let's practice. 00:08:14.133 --> 00:08:16.066 I would like to let you know that this is an all-levels 00:08:16.066 --> 00:08:19.800 practice, you know me, I'm on a mission 00:08:19.800 --> 00:08:24.166 to really lead and guide and be a cheerleader 00:08:24.166 --> 00:08:26.166 for you to cultivate home practice, 00:08:26.166 --> 00:08:28.567 so I will offer lots of modifications, 00:08:28.567 --> 00:08:30.467 I'll try to think of, if you're pregnant, 00:08:30.467 --> 00:08:32.700 we'll try to give you some modifications as well, 00:08:32.700 --> 00:08:34.000 but if you're sitting on the couch 00:08:34.000 --> 00:08:35.033 and someone else is on the mat, 00:08:35.033 --> 00:08:37.400 I just want you to know, you can do this practice, too, 00:08:37.400 --> 00:08:39.799 just by showing up and being present, 00:08:39.799 --> 00:08:42.166 you're already doing the yoga, right? 00:08:42.166 --> 00:08:47.166 Yoga's not about this stuff, it's about showing up, 00:08:47.166 --> 00:08:49.600 and being present for the ride, 00:08:49.600 --> 00:08:50.934 so let's go on a little journey here. 00:08:50.934 --> 00:08:53.667 So come to a comfortable seat. 00:08:53.667 --> 00:08:55.433 Welcome, everybody. 00:08:58.300 --> 00:09:00.200 And when you get in your comfortable seat, 00:09:00.200 --> 00:09:02.700 so I will, of course, guide the practice on the yoga mat, 00:09:02.700 --> 00:09:04.600 but again, just wanna reiterate, 00:09:04.600 --> 00:09:07.400 if you're listening to the sound of my voice now, 00:09:07.400 --> 00:09:10.767 I'm sorry, no, but just by being here and present, 00:09:10.767 --> 00:09:13.066 you're doing the yoga with us, so thank you for being here, 00:09:13.066 --> 00:09:17.033 and let's have some fun too, how about it? 00:09:17.033 --> 00:09:19.533 So come to a comfortable seat, 00:09:21.133 --> 00:09:24.700 and just take a second to sit up tall. 00:09:26.033 --> 00:09:30.066 And right away, notice how that feels, 00:09:31.567 --> 00:09:33.333 and I'm going there today, guys, right? 00:09:33.333 --> 00:09:37.200 I'm not gonna let this opportunity go by. 00:09:37.200 --> 00:09:39.433 Really notice what it feels like to sit up tall, 00:09:39.433 --> 00:09:42.433 and kind of set the tone for our practice. 00:09:42.433 --> 00:09:46.100 Let's contribute to the future of yoga here too by saying, 00:09:46.100 --> 00:09:49.233 oh, what does it feel like for me to sit up tall today? 00:09:49.233 --> 00:09:52.800 Instead of, what did I maybe 00:09:52.800 --> 00:09:54.600 thought meant to sit up tall, 00:09:54.600 --> 00:09:56.567 so what I'm trying to say is, often people 00:09:56.567 --> 00:09:59.567 invite us to sit up tall, and we go like this, 00:09:59.567 --> 00:10:03.667 and we get really rigid, and we conform to this idea 00:10:03.667 --> 00:10:05.367 of what it is like to sit up tall, 00:10:05.367 --> 00:10:07.734 so right away, 00:10:07.734 --> 00:10:12.033 find what it feels like to sit up tall today. 00:10:14.300 --> 00:10:17.934 I like to invite you to see maybe this alignment 00:10:17.934 --> 00:10:20.734 of head over heart, heart over pelvis, 00:10:20.734 --> 00:10:23.934 'cause that'll be a little different for everyone. 00:10:23.934 --> 00:10:26.600 And ultimately, we're just sending a little awareness out 00:10:26.600 --> 00:10:29.100 through all parts of the body, 00:10:31.000 --> 00:10:34.900 grounding our energy, me too, I'm a human girl in my home, 00:10:34.900 --> 00:10:36.700 we have more people here today than we normally have 00:10:36.700 --> 00:10:39.533 shooting Yoga With Adriene, so let's just all take a moment 00:10:39.533 --> 00:10:42.934 to kind of ground our energy, our nerves, 00:10:42.934 --> 00:10:48.266 and choose to make the most of this connection. 00:10:52.533 --> 00:10:55.600 Open your mind to a new experience. 00:10:59.667 --> 00:11:05.033 And open your heart to om, 00:11:05.033 --> 00:11:07.166 to this universal connection. 00:11:10.567 --> 00:11:14.266 Just let the hands rest wherever they naturally fall, 00:11:14.266 --> 00:11:17.333 and continue to notice what it feels like 00:11:17.333 --> 00:11:19.333 to sit up nice and tall. 00:11:23.533 --> 00:11:26.166 Notice any other sounds that are occurring 00:11:26.166 --> 00:11:29.000 around the space that you inhabit. 00:11:33.300 --> 00:11:35.600 And start to notice, you might close your eyes now 00:11:35.600 --> 00:11:37.800 if you haven't already, trust me, 00:11:37.800 --> 00:11:41.467 trust yourself, trust this livestream video. 00:11:45.300 --> 00:11:48.734 Close your eyes and start to notice, if you can, 00:11:48.734 --> 00:11:52.367 perhaps, the quality of the air in the room, 00:11:52.367 --> 00:11:54.033 or wherever you are. 00:12:00.767 --> 00:12:05.467 And then for now, let go of the day thus far, 00:12:05.467 --> 00:12:09.200 and let's put whatever tasks or to-dos that we have 00:12:09.200 --> 00:12:12.000 for later in the day, or in the future, 00:12:12.000 --> 00:12:14.667 let's politely put them on hold. 00:12:18.600 --> 00:12:23.767 And without the need to define why, or what, 00:12:23.767 --> 00:12:26.066 see if you can just start to drop into your breath, 00:12:26.066 --> 00:12:27.700 and really connect to this experience, 00:12:27.700 --> 00:12:29.300 it's really beautiful what we're doing here, 00:12:29.300 --> 00:12:32.367 if you think about it. So let's not get distracted 00:12:32.367 --> 00:12:36.633 with all these needs and wants to define, and, 00:12:38.867 --> 00:12:40.934 let's just be present. 00:12:40.934 --> 00:12:42.533 You showed up, thank you so much, 00:12:42.533 --> 00:12:43.834 so now show up and be present, 00:12:43.834 --> 00:12:46.867 and we'll just allow a little story to unfold here 00:12:46.867 --> 00:12:48.667 through the practice. 00:12:48.667 --> 00:12:51.000 Start to notice your breath. 00:12:59.133 --> 00:13:01.734 Lately, on the channel and in my classes 00:13:01.734 --> 00:13:04.433 we've been talking about, 00:13:04.433 --> 00:13:06.934 when we're asked to move with the breath, 00:13:06.934 --> 00:13:09.633 or be with the breath, or practice breath, 00:13:09.633 --> 00:13:11.367 in yoga, what that really means, 00:13:11.367 --> 00:13:13.667 and what that really feels like. 00:13:13.667 --> 00:13:15.567 So we've been asking this question, 00:13:15.567 --> 00:13:18.600 what if your breath were your spirit? 00:13:22.033 --> 00:13:26.233 After all, when you stop breathing, what happens? 00:13:29.967 --> 00:13:34.667 As you're ready, take a big inhale through your nose, 00:13:34.667 --> 00:13:35.600 here we go. 00:13:38.166 --> 00:13:39.700 And in your own time, just exhale, 00:13:39.700 --> 00:13:43.834 relax your shoulders down, actively away from your ears. 00:13:45.166 --> 00:13:47.600 Keep dropping in, big inhale. 00:13:49.200 --> 00:13:53.133 Exhale, just relax your shoulders, just be here. 00:13:54.367 --> 00:13:56.700 One more time, big inhale. 00:13:59.367 --> 00:14:00.567 And exhale. 00:14:02.867 --> 00:14:06.567 Now, with a little om, 00:14:06.567 --> 00:14:09.166 with a big consciousness, 00:14:09.166 --> 00:14:12.033 bring your palms together at your heart. 00:14:12.033 --> 00:14:14.667 Anjali Mudra. 00:14:14.667 --> 00:14:16.800 So very thoughtful with everything we do here 00:14:16.800 --> 00:14:19.667 in the practice today, any ideas 00:14:19.667 --> 00:14:22.633 that the way we move on our mat 00:14:22.633 --> 00:14:25.300 is often the way we move off the mat, 00:14:25.300 --> 00:14:29.700 so let's be really thoughtful and gentle today. 00:14:29.700 --> 00:14:31.633 Palms pressed together, 00:14:35.700 --> 00:14:37.133 inhale lots of love in, 00:14:38.533 --> 00:14:41.367 exhale lots of love out, bow the head to the heart, 00:14:41.367 --> 00:14:45.900 start to feel a stretch in the back of the neck here. 00:14:45.900 --> 00:14:49.800 Continue to deepen your breath. 00:14:51.734 --> 00:14:53.967 And then as you're ready, just draw the shoulder blades 00:14:53.967 --> 00:14:58.266 a little bit together, and down the back body. 00:14:58.266 --> 00:15:02.066 So you should feel a nice stretch in the back of the neck. 00:15:02.066 --> 00:15:04.433 Choose to let go of any stress, any tension, 00:15:04.433 --> 00:15:07.767 any extra weight you've been holding on, 00:15:07.767 --> 00:15:10.700 understanding and acknowledging 00:15:10.700 --> 00:15:14.367 that when we take time to tend to ourselves, 00:15:16.266 --> 00:15:20.266 we then have the energy we need to serve others. 00:15:23.767 --> 00:15:26.600 Take one more breath here as you bow head to heart, 00:15:26.600 --> 00:15:30.066 mind intelligence to body intelligence to your spirit, 00:15:30.066 --> 00:15:31.166 breathe deep. 00:15:33.700 --> 00:15:36.300 And then slowly lift the chin, 00:15:36.300 --> 00:15:39.200 send the fingertips to your side, 00:15:39.200 --> 00:15:42.333 and deep breath in, and horsey lips, 00:15:42.333 --> 00:15:43.500 here we go, blow it out. 00:15:43.500 --> 00:15:46.500 (flaps lips) 00:15:46.500 --> 00:15:48.233 So try to forget what you think you know about yoga here, 00:15:48.233 --> 00:15:51.033 that's what horsey lips does, I used to hate 00:15:51.033 --> 00:15:52.867 doing stuff like that. 00:15:55.934 --> 00:15:57.767 But it's really nice for the brain-body connect. 00:15:57.767 --> 00:15:59.600 Start to pull your pinkies back just a little bit, 00:15:59.600 --> 00:16:01.333 let's do one more big inhale into the nose 00:16:01.333 --> 00:16:03.767 in case you missed it, horsey lips out through the mouth. 00:16:03.767 --> 00:16:06.166 (flaps lips) 00:16:08.033 --> 00:16:10.333 A little sacred spit there, okay. 00:16:10.333 --> 00:16:12.000 And then lift your heart, and then plant 00:16:12.000 --> 00:16:14.700 your left palm down, keep rooted through your sits bones, 00:16:14.700 --> 00:16:17.033 so hips nice and heavy here, as you take 00:16:17.033 --> 00:16:18.967 the right fingertips all the way up, 00:16:18.967 --> 00:16:21.166 get a big stretch in the right side body here, 00:16:21.166 --> 00:16:23.333 stretch, stretch, stretch, for those of us in the U.S., 00:16:23.333 --> 00:16:26.467 good morning, Saturday morning yoga. 00:16:26.467 --> 00:16:29.633 It's the new Saturday morning cartoon. 00:16:30.934 --> 00:16:32.734 I thought of that one this morning, inhale, 00:16:32.734 --> 00:16:34.934 exhale, deepen your stretch. 00:16:34.934 --> 00:16:38.300 Now from here, move slow and gentle, find what feels good, 00:16:38.300 --> 00:16:42.667 so no holding, no rigid energy here, see if you can soften, 00:16:42.667 --> 00:16:45.066 even if you're practicing, and it's not morning, 00:16:45.066 --> 00:16:47.166 see if you can use this as an opportunity 00:16:47.166 --> 00:16:51.200 to shine a little light in the dark places, right? 00:16:51.200 --> 00:16:53.900 Tend to those shadowy spots. 00:16:55.567 --> 00:16:57.066 And then take a deep breath in, 00:16:57.066 --> 00:16:59.367 maybe pull your right thumb back and lift your chest, 00:16:59.367 --> 00:17:03.100 open your heart, and then exhale all the way through, 00:17:03.100 --> 00:17:04.934 fingertips come to the mat, and we'll take it 00:17:04.934 --> 00:17:07.000 to the other side, take it nice and slow, don't rush this, 00:17:07.000 --> 00:17:09.767 don't jerk yourself around, we do that plenty off the mat. 00:17:09.767 --> 00:17:11.300 Here we go, left fingertips reach up, 00:17:11.300 --> 00:17:15.800 take a big stretch here, find expansion as you breathe in, 00:17:15.800 --> 00:17:19.967 and then exhale, side body stretch, make it your own here. 00:17:23.934 --> 00:17:24.767 Yeah. 00:17:26.934 --> 00:17:29.233 And then pull that left thumb back, inhale, 00:17:29.233 --> 00:17:31.767 open your chest, think Cobra here. 00:17:31.767 --> 00:17:34.967 And then exhale back to center. 00:17:34.967 --> 00:17:37.633 Alright, send the fingertips forward, 00:17:37.633 --> 00:17:41.033 then plug the shoulders in, flip the palms, 00:17:41.033 --> 00:17:44.066 stretch through the hands. 00:17:45.934 --> 00:17:50.767 Lots of jokes here, but you gotta, no editing. 00:17:50.767 --> 00:17:52.967 Alright, here we go, flip the script, Thriller arms, 00:17:52.967 --> 00:17:54.600 stretching through the forearms, the wrist, 00:17:54.600 --> 00:17:55.967 a lot of people say, "Oh, I can't do yoga 00:17:55.967 --> 00:17:57.567 "because I have weak wrists." 00:17:57.567 --> 00:18:01.767 I would like to very kindly and lovingly invite you 00:18:01.767 --> 00:18:03.200 to give that a second thought, 00:18:03.200 --> 00:18:05.500 and let's see if we can work on the wrists, 00:18:05.500 --> 00:18:09.200 and see if we can build some strength there mindfully, 00:18:09.200 --> 00:18:11.233 and some stability. 00:18:11.233 --> 00:18:12.867 I can say that, because I was one of the people that said 00:18:12.867 --> 00:18:13.867 I have weak wrists. 00:18:13.867 --> 00:18:16.233 Okay, take a couple seconds here to do wrist circles, 00:18:16.233 --> 00:18:19.567 or find a deeper stretch, and then when you're ready, 00:18:19.567 --> 00:18:21.800 we're gonna take it all the way forward, 00:18:21.800 --> 00:18:24.533 and through to Tabletop Position, 00:18:25.533 --> 00:18:28.934 where we'll get to check our thoughts about the wrists, 00:18:28.934 --> 00:18:31.500 and we'll get to connect to this sweet Earth, 00:18:31.500 --> 00:18:34.934 and once again, think about how many people around the world 00:18:34.934 --> 00:18:39.667 are practicing with you here, and me here, together. 00:18:39.667 --> 00:18:41.600 Om, Project OM. 00:18:41.600 --> 00:18:44.633 Spread the palms super wide, and then stack your shoulders 00:18:44.633 --> 00:18:47.233 right over your wrists. 00:18:47.233 --> 00:18:49.333 Then bring your knees underneath your hip points 00:18:49.333 --> 00:18:51.567 and press the feet into the earth, 00:18:51.567 --> 00:18:53.266 and if you're not doing the asana practice 00:18:53.266 --> 00:18:55.700 with us here today, remember, you can still do the yoga, 00:18:55.700 --> 00:18:57.967 asana's only one branch of yoga anyway, 00:18:57.967 --> 00:19:00.500 so if you're sitting in a chair, in a couch, breathe deep, 00:19:00.500 --> 00:19:03.633 find that head over heart over pelvis alignment. 00:19:03.633 --> 00:19:06.867 No one left behind, right? 00:19:06.867 --> 00:19:09.367 Om, we are one. 00:19:09.367 --> 00:19:11.834 Here we go, gaze straight down when you're ready, 00:19:11.834 --> 00:19:12.800 so when you feel like you got it, 00:19:12.800 --> 00:19:14.166 gaze straight down so you can broaden 00:19:14.166 --> 00:19:17.900 through the back of the neck, then hug the lower ribs in, 00:19:17.900 --> 00:19:19.934 think about bringing your navel to your spine, 00:19:19.934 --> 00:19:22.266 finding some length in the tailbone, 00:19:22.266 --> 00:19:25.900 and we're creating this nice, long line. 00:19:25.900 --> 00:19:26.867 They did not tell me to say this, 00:19:26.867 --> 00:19:28.433 but this Manduka mat's kinda great 00:19:28.433 --> 00:19:30.667 that it has this line here, because 00:19:30.667 --> 00:19:33.834 I can use it as an image for my spine. 00:19:35.667 --> 00:19:40.200 We talk about the danda, Sanskrit for stick or staff, 00:19:40.200 --> 00:19:42.834 so connecting to the line of the spine, 00:19:42.834 --> 00:19:45.300 or your danda here, and to test that, 00:19:45.300 --> 00:19:47.200 we're gonna curl the toes under, 00:19:47.200 --> 00:19:49.100 energetically pull the palms back, 00:19:49.100 --> 00:19:51.133 and we're also gonna light a little fire in our belly here, 00:19:51.133 --> 00:19:52.600 when you're ready, this is optional, 00:19:52.600 --> 00:19:55.300 you don't have to do it, lift the knees, let them hover. 00:19:55.300 --> 00:19:57.633 Now, try to do it without letting your danda, 00:19:57.633 --> 00:20:02.200 the spine, collapse, so we're finding support from within. 00:20:02.200 --> 00:20:04.734 Metaphor, we're here for five. 00:20:04.734 --> 00:20:06.467 Four, notice that shape, that Prana, 00:20:06.467 --> 00:20:08.233 that is not weakness, man, that is energy, 00:20:08.233 --> 00:20:09.734 that is aliveness. 00:20:09.734 --> 00:20:12.000 Three, two, one, beautiful, lower the knees. 00:20:12.000 --> 00:20:13.500 Come on to the tops of the feet. 00:20:13.500 --> 00:20:15.100 Claw in to the fingertips to take some pressure 00:20:15.100 --> 00:20:16.600 out of your wrists, and here we go, 00:20:16.600 --> 00:20:20.800 inhale, drop the belly, open the chest, smile a little bit. 00:20:22.734 --> 00:20:25.800 Exhale, rounding through, start with your tail. 00:20:25.800 --> 00:20:28.467 Cat Pose, navel draws up, and you feel 00:20:28.467 --> 00:20:30.633 this broadening through the back body, 00:20:30.633 --> 00:20:32.600 particularly the upper back body. 00:20:32.600 --> 00:20:35.433 Shake the head loose here a couple times, 00:20:35.433 --> 00:20:38.333 then press into the earth, inhale. 00:20:38.333 --> 00:20:40.300 Drop the belly, open the chest, 00:20:40.300 --> 00:20:43.967 Cow Pose, create space. 00:20:43.967 --> 00:20:48.567 Exhale, chin to chest, navel to spine, Cat Pose. 00:20:48.567 --> 00:20:51.867 Do one more on your own with the sound of your breath. 00:20:51.867 --> 00:20:54.033 (inhales) 00:20:57.567 --> 00:20:59.734 (exhales) 00:21:02.200 --> 00:21:05.133 Beautiful, then inhale, come back to neutral, 00:21:05.133 --> 00:21:06.667 Tabletop Position. 00:21:06.667 --> 00:21:07.934 We're gonna come off the wrist by dropping 00:21:07.934 --> 00:21:10.600 the elbows exactly where the hands were, 00:21:10.600 --> 00:21:13.834 and then try to keep your forearms parallel here. 00:21:13.834 --> 00:21:15.500 Oh, why did I choose this one? 00:21:15.500 --> 00:21:16.533 'Cause it feels so good, okay, 00:21:16.533 --> 00:21:18.834 inhale, open the chest, and then exhale, 00:21:18.834 --> 00:21:22.734 notice how my tail's still pointing up towards the sky, 00:21:22.734 --> 00:21:24.266 you're gonna actually enhance that, 00:21:24.266 --> 00:21:25.800 should feel really good in the pelvis, 00:21:25.800 --> 00:21:27.400 and then you're gonna walk the knees back, 00:21:27.400 --> 00:21:30.200 but keep the hands and the arms and the elbows 00:21:30.200 --> 00:21:31.433 exactly where they are. 00:21:31.433 --> 00:21:36.600 Big heart opener here, so you gauge how it feels. 00:21:36.600 --> 00:21:39.934 You guide yourself in and out and through the poses, 00:21:39.934 --> 00:21:43.166 so notice what it feels like here. 00:21:43.166 --> 00:21:45.633 Be present, listen to the sound of your breath, 00:21:45.633 --> 00:21:48.667 should feel really good for most people 00:21:48.667 --> 00:21:50.767 who spend a lot of time with their shoulders 00:21:50.767 --> 00:21:52.100 rounded forward. 00:21:54.667 --> 00:21:56.767 Keep some awareness, climb through the fingertips, 00:21:56.767 --> 00:22:01.266 pressing through the toes, creating a full body experience. 00:22:01.266 --> 00:22:04.100 Yoga union, uniting all the parts. 00:22:05.467 --> 00:22:07.066 Hey-o! 00:22:07.066 --> 00:22:08.033 The first one. 00:22:08.033 --> 00:22:10.100 Okay, from your center, navel draws up, 00:22:10.100 --> 00:22:12.033 so move from a place of connect, 00:22:12.033 --> 00:22:14.233 so the navel draws up, and that's what takes us 00:22:14.233 --> 00:22:16.333 all the way forward. We're gonna come 00:22:16.333 --> 00:22:19.600 all the way under the belly, open the chest here, 00:22:19.600 --> 00:22:23.066 Sphinx Pose, tuck the chin slightly, 00:22:23.066 --> 00:22:27.233 bring a little humble energy to the shape, a little grace. 00:22:29.300 --> 00:22:32.300 Beautiful, inhale in, and exhale, 00:22:32.300 --> 00:22:34.467 slowly release, heart to the earth. 00:22:34.467 --> 00:22:37.000 You guys are doing great, slide the hands back, 00:22:37.000 --> 00:22:38.800 under the shoulders, curl the toes under, 00:22:38.800 --> 00:22:41.834 ready, here we go, you can always come to the knees here, 00:22:41.834 --> 00:22:43.467 inhale, look straight down, try to keep 00:22:43.467 --> 00:22:46.800 a strong awareness on your spine, or your danda here, 00:22:46.800 --> 00:22:50.400 as you exhale, press up, Plank Pose. 00:22:50.400 --> 00:22:53.300 Now, let's make this an ocean plank. 00:22:53.300 --> 00:22:54.266 What the hell is that? 00:22:54.266 --> 00:22:55.867 I don't know, let's find out. 00:22:55.867 --> 00:22:57.433 Find a little softness, again, you can come 00:22:57.433 --> 00:22:59.767 to the knees here, and just work on 00:22:59.767 --> 00:23:03.066 creating strength and stability in the wrists slowly. 00:23:03.066 --> 00:23:05.166 If you're a cyclist or a runner, 00:23:05.166 --> 00:23:09.166 or you wear high heels, or whatever the hell you do, 00:23:09.166 --> 00:23:10.900 you might wanna stretch through the Achilles 00:23:10.900 --> 00:23:14.967 or the calf here, calves. 00:23:14.967 --> 00:23:17.333 And then when you're ready, we're gonna send 00:23:17.333 --> 00:23:20.133 the hips up high, and melt the heart back, 00:23:20.133 --> 00:23:21.867 but I want you to decide when you do it 00:23:21.867 --> 00:23:25.467 and how you do it, really move from a place of connect, so, 00:23:25.467 --> 00:23:27.233 I'll use an inhale and an exhale to do it, 00:23:27.233 --> 00:23:31.400 but take your time, I'll meet you in Downward Dog. 00:23:33.967 --> 00:23:38.266 And then continue that soft, easy movement, 00:23:38.266 --> 00:23:41.867 and if you start to feel a little shake, or a tremble, 00:23:41.867 --> 00:23:46.266 welcome that beautiful, fresh, new flush of energy. 00:23:49.033 --> 00:23:52.467 So by the end of this practice, you should feel like 00:23:52.467 --> 00:23:57.200 you've cultivated a new flow of energy in the body. 00:23:57.200 --> 00:24:00.967 And in so many cultures, it's not just yoga or this, 00:24:00.967 --> 00:24:05.133 or that, in so many cultures and even in science now, 00:24:05.133 --> 00:24:07.934 we 00:24:07.934 --> 00:24:13.233 kind of consider the spine as this really sacred channel 00:24:13.233 --> 00:24:15.734 that different lines of energy run through. 00:24:15.734 --> 00:24:17.867 So when you feel that shake, it's not, "I am weak," 00:24:17.867 --> 00:24:20.266 it's, you are alive! 00:24:20.266 --> 00:24:22.200 And quite well, my friend. 00:24:22.200 --> 00:24:25.166 Alright, baby steps to the top of the mat when you're ready. 00:24:25.166 --> 00:24:27.233 Use this, I see so many people blowing 00:24:27.233 --> 00:24:29.834 through this beautiful transition. 00:24:29.834 --> 00:24:31.967 Check in with your feet, be humble by it. 00:24:31.967 --> 00:24:34.367 Oh, tight hamstrings, all of us, 00:24:34.367 --> 00:24:37.533 no matter how much yoga you do. 00:24:37.533 --> 00:24:38.834 So bend your knees when you land, 00:24:38.834 --> 00:24:42.433 Forward Fold at the top of your mat. 00:24:42.433 --> 00:24:47.934 Inhale, big breath, exhale, let it all go. 00:24:47.934 --> 00:24:51.233 You can clasp the elbows here, 00:24:51.233 --> 00:24:54.800 you can take your finger and write someone's name 00:24:54.800 --> 00:24:58.667 in imaginary sand, be present, dudes! 00:24:58.667 --> 00:25:00.467 Drop the doing of the yoga and let's tell 00:25:00.467 --> 00:25:02.100 a little story with the body, I mean, 00:25:02.100 --> 00:25:04.400 we're already telling this amazing story 00:25:04.400 --> 00:25:08.567 just by all of us showing up here for the livestream! 00:25:08.567 --> 00:25:12.233 So stay awake, be present to the experience. 00:25:13.834 --> 00:25:16.233 That's why I love saying forget what you think you know 00:25:16.233 --> 00:25:18.133 about yoga, and I try to do the same thing too 00:25:18.133 --> 00:25:19.967 every time I show up. 00:25:19.967 --> 00:25:24.033 Of course, it's hard, 'cause autopilot's so easy! 00:25:25.333 --> 00:25:27.600 But what feels good, what's fulfilling, here we go, 00:25:27.600 --> 00:25:30.166 inhale, halfway lift, the goal here is to connect 00:25:30.166 --> 00:25:33.433 to that line of the spine, the danda, with the breath, 00:25:33.433 --> 00:25:35.600 so you inhale, connect, plug in, 00:25:35.600 --> 00:25:39.533 and then exhale, seamlessly here, fold, 00:25:39.533 --> 00:25:42.967 let's try it again, inhale to find expansion, 00:25:42.967 --> 00:25:45.166 pull the shoulders back, create length, 00:25:45.166 --> 00:25:48.266 just focus on the sensation rather than the shape. 00:25:48.266 --> 00:25:50.433 And then exhale, contract. 00:25:52.200 --> 00:25:53.800 And one more time again, cultivating 00:25:53.800 --> 00:25:57.834 that healthy flow of energy that runs up and down the spine, 00:25:57.834 --> 00:26:02.533 inhale, and exhale to fold. 00:26:02.533 --> 00:26:04.633 Plant the feet, they can be hip-width apart 00:26:04.633 --> 00:26:06.100 or flushed together, it doesn't matter to me, 00:26:06.100 --> 00:26:08.700 just nice, conscious footing, and then bend your knees 00:26:08.700 --> 00:26:12.000 so much so that your belly toward the tops of the thighs, 00:26:12.000 --> 00:26:15.500 it doesn't have to touch, and then from your navel, 00:26:15.500 --> 00:26:17.700 actually, pulling in your center. 00:26:17.700 --> 00:26:22.367 Your center pulls in, your tailbone lengthens down, 00:26:22.367 --> 00:26:26.433 and slowly, we roll up, tuck your chin, 00:26:26.433 --> 00:26:31.467 take your time, meet in Mountain Pose. 00:26:35.066 --> 00:26:36.667 And then when you get there, a lot of you 00:26:36.667 --> 00:26:38.567 have heard me say this, 00:26:40.200 --> 00:26:42.700 you know what to do. 00:26:42.700 --> 00:26:44.667 I'm sure thousands of people are like, 00:26:44.667 --> 00:26:46.100 "No, girl, I don't know what to do, 00:26:46.100 --> 00:26:47.834 "tell me what the hell to do," 00:26:47.834 --> 00:26:50.033 but the thing is, you actually do know what to do, 00:26:50.033 --> 00:26:54.500 so fix your hair, pull up your pantaloons, 00:26:54.500 --> 00:26:58.400 lick your lips, stretch your jaw. 00:27:00.800 --> 00:27:04.967 Maybe you find stillness a lot quicker than you thought, 00:27:08.533 --> 00:27:10.767 so we're blasting through these vinyasa classes, 00:27:10.767 --> 00:27:15.567 we sometimes, not all the time, just sharing my experience, 00:27:15.567 --> 00:27:18.467 we kind of blast through that listening, 00:27:18.467 --> 00:27:21.033 and that is kind of the most, 00:27:23.767 --> 00:27:25.600 that's the good stuff. 00:27:26.800 --> 00:27:28.266 So each time we come to Mountain, 00:27:28.266 --> 00:27:31.033 you'll have that experience, and you can take this 00:27:31.033 --> 00:27:33.734 invitation with you off the mat today 00:27:33.734 --> 00:27:36.233 and into your other practices. 00:27:37.834 --> 00:27:42.600 Be brave, listen to your body, listen to your breath. 00:27:42.600 --> 00:27:44.300 Soft bend in the knees, when you're ready, 00:27:44.300 --> 00:27:45.900 we're gonna inhale, reach for the sky, 00:27:45.900 --> 00:27:49.867 take a big stretch, just notice what it feels like 00:27:49.867 --> 00:27:52.834 up and down the body, one moving part here, 00:27:52.834 --> 00:27:55.400 inhale, and then exhale, bend the knees, 00:27:55.400 --> 00:27:59.500 move slow here all the way down, Forward Fold. 00:27:59.500 --> 00:28:02.333 Big inhale to lift you up halfway. 00:28:03.166 --> 00:28:06.266 Find length, and then exhale to fold. 00:28:08.333 --> 00:28:10.633 Inhale, reach for the sky, bend your knees, 00:28:10.633 --> 00:28:12.600 feel your feet pressing into the earth again, 00:28:12.600 --> 00:28:15.500 think of the body as one moving part, 00:28:15.500 --> 00:28:18.433 and then exhale, hands to heart. 00:28:18.433 --> 00:28:19.033 Sweet. 00:28:19.033 --> 00:28:22.133 If the feet are together, step them hip width apart, 00:28:22.133 --> 00:28:24.400 you're gonna bring the fingertips to your side. 00:28:24.400 --> 00:28:26.133 Take what you need, leave what you don't, 00:28:26.133 --> 00:28:28.433 so if you need to fix stuff, great, 00:28:28.433 --> 00:28:31.834 but if you don't, leave it, it's a practice. 00:28:31.834 --> 00:28:33.033 There's a lot more to that. 00:28:33.033 --> 00:28:35.033 Alright, it wouldn't be a special practice 00:28:35.033 --> 00:28:37.033 if we didn't do some knocking on heaven's door, 00:28:37.033 --> 00:28:40.400 so plant your feet, find soft bend in the knees, 00:28:40.400 --> 00:28:43.300 open up through the chest, think of someone you love. 00:28:43.300 --> 00:28:47.467 Dedicate this next little beat to someone you love, 00:28:47.467 --> 00:28:50.266 whether they're here, present with you, 00:28:50.266 --> 00:28:52.500 in body, or just in spirit. 00:28:54.200 --> 00:28:55.934 And take a deep breath in. 00:28:55.934 --> 00:28:56.767 Then on the exhale, 00:28:56.767 --> 00:28:58.233 you're gonna just swing your arms 00:28:58.233 --> 00:29:00.567 to one side, back and forth. 00:29:04.433 --> 00:29:06.300 Now, it's important to keep soft bend in the knees, 00:29:06.300 --> 00:29:08.633 so you don't tweak your knee, and stay a little bit alive 00:29:08.633 --> 00:29:11.633 in your toes, I like to kinda lift my toes. 00:29:11.633 --> 00:29:12.767 And then I thought this was a good one, 00:29:12.767 --> 00:29:14.266 because we're probably gonna get a lot of people 00:29:14.266 --> 00:29:16.333 on this livestream, I hope, I haven't checked it, 00:29:16.333 --> 00:29:18.266 I'm just going in blind here, 00:29:18.266 --> 00:29:21.233 but this is one that will really help you forget 00:29:21.233 --> 00:29:23.133 what you think you know about yoga. 00:29:23.133 --> 00:29:25.166 So this is stuff we used to do as a kid, 00:29:25.166 --> 00:29:28.133 so you can start to beat yourself a little too here. 00:29:28.133 --> 00:29:30.367 (chuckles) 00:29:31.200 --> 00:29:32.700 Get into a rhythm. 00:29:34.867 --> 00:29:37.667 "She told me to beat myself!" 00:29:37.667 --> 00:29:40.233 You know what I mean, find a little connection. 00:29:40.233 --> 00:29:42.133 And then keep it going. 00:29:43.633 --> 00:29:45.600 For all my Kundalini homies out there, 00:29:45.600 --> 00:29:48.066 maybe you find a sharp exhale. 00:29:48.066 --> 00:29:50.700 (exhaling) 00:29:50.700 --> 00:29:52.934 Or to anyone who wants 00:29:52.934 --> 00:29:57.233 to try exploring movement, 00:29:58.166 --> 00:30:03.433 breath, and sound, this is something that my mom taught me. 00:30:03.433 --> 00:30:07.867 And it's Mother's Day weekend, so mom, I love you. 00:30:07.867 --> 00:30:09.867 Emotional. (chuckles) 00:30:09.867 --> 00:30:11.533 Okay, keep it going, and see if you can find 00:30:11.533 --> 00:30:15.433 a little bit of a faster tempo if it's okay with you. 00:30:15.433 --> 00:30:18.033 And then get out of your head, 00:30:18.033 --> 00:30:20.633 give the thinking mind a break. 00:30:24.333 --> 00:30:26.433 And for heaven's sakes, this is called 00:30:26.433 --> 00:30:30.767 knocking on heaven's door, so enjoy yourself, 00:30:30.767 --> 00:30:32.533 laugh if you need to. 00:30:35.533 --> 00:30:38.767 Alright, then we'll come back to center, 00:30:38.767 --> 00:30:41.200 and then fingertips draw down, Mountain Pose. 00:30:41.200 --> 00:30:43.166 Take what you need, leave what you don't. 00:30:43.166 --> 00:30:45.333 If you don't need to fidget, you don't need to do anything, 00:30:45.333 --> 00:30:48.333 just notice, and if you do, totally. 00:30:50.633 --> 00:30:54.266 Let's notice the energy of the body, 00:30:54.266 --> 00:30:57.533 the flushing, I feel it through my arms. 00:30:58.633 --> 00:31:01.333 Yeah, that's the good stuff. Here we go, soft knees, 00:31:01.333 --> 00:31:05.300 so bend your knees and inhale, reach for the sky. 00:31:05.300 --> 00:31:07.066 Exhale, Forward Fold. 00:31:09.967 --> 00:31:13.767 Inhale, find that halfway lift, your version, 00:31:13.767 --> 00:31:15.900 just find extension, expansion, length, 00:31:15.900 --> 00:31:20.066 and then exhale naturally, contraction, fold. 00:31:20.066 --> 00:31:21.900 Beautiful, this time we're gonna bring the fingertips 00:31:21.900 --> 00:31:24.700 to the mat, guys, and we're gonna step the right toes back 00:31:24.700 --> 00:31:27.700 and lower the right knee. Big stretch here. 00:31:27.700 --> 00:31:31.667 If you need a little more, totally understand, 00:31:31.667 --> 00:31:34.100 walk the right knee back. 00:31:34.100 --> 00:31:35.467 Front knee is over front ankle, 00:31:35.467 --> 00:31:37.000 and then make sure you're not on that right rope, 00:31:37.000 --> 00:31:39.500 so give yourself a little bit of space, 00:31:39.500 --> 00:31:41.633 and then notice what it feels like to be alive today 00:31:41.633 --> 00:31:43.767 here in your hips. 00:31:43.767 --> 00:31:45.567 Pull the left hip crease back a bit, 00:31:45.567 --> 00:31:48.000 and notice if you're collapsing in the neck, 00:31:48.000 --> 00:31:49.734 Remember, the neck is a 00:31:49.734 --> 00:31:52.233 beautiful extension of your spine. 00:31:54.133 --> 00:31:57.133 So open your chest, open your heart. 00:31:58.133 --> 00:31:59.533 Alright, so we usually do 00:31:59.533 --> 00:32:01.400 Wu-Tang Clan here on the channel, 00:32:01.400 --> 00:32:02.767 but it's Project OM, so today, 00:32:02.767 --> 00:32:04.433 we're gonna send the fingertips forward, 00:32:04.433 --> 00:32:06.233 hook the thumbs, but instead of Wu-Tang, 00:32:06.233 --> 00:32:09.700 we're gonna go down and find that Thriller arm stretch here, 00:32:09.700 --> 00:32:11.333 and if you're dumping all your weight into that hip, 00:32:11.333 --> 00:32:13.900 maybe start to pull up here and stack head over heart, 00:32:13.900 --> 00:32:15.166 heart over pelvis. 00:32:15.166 --> 00:32:19.333 So, different bodies, different sensations you'll play here. 00:32:19.333 --> 00:32:22.533 And it's an M! 00:32:22.533 --> 00:32:26.500 I know that's super cheesy, but just give me this. 00:32:26.500 --> 00:32:28.900 Okay, one more breath, inhale, plug the shoulders in, 00:32:28.900 --> 00:32:33.266 lift your chest, and then exhale, have some fun, release. 00:32:33.266 --> 00:32:36.300 Great, plant the palms, lift the back knee, 00:32:36.300 --> 00:32:38.600 step the left toes back, you're back 00:32:38.600 --> 00:32:42.533 in that Plank Pose strong, step into your power, inhale, 00:32:42.533 --> 00:32:45.367 exhale, lower to the belly, inhale, Cobra. 00:32:45.367 --> 00:32:48.934 If you're pregnant, just do a Cat-Cow, my loves, 00:32:48.934 --> 00:32:50.400 or if you want more fire today, 00:32:50.400 --> 00:32:52.533 take it chaturanga to Upward Facing Dog, 00:32:52.533 --> 00:32:53.967 so you're gonna go through your little version 00:32:53.967 --> 00:32:58.467 of a flow of a vinyasa, and we'll come to Downward Dog 00:32:58.467 --> 00:33:01.100 to sync up again. 00:33:01.100 --> 00:33:05.166 Inhale deeply, and then exhale, let something go. 00:33:07.266 --> 00:33:09.266 Awesome, now step your right foot all the way up, 00:33:09.266 --> 00:33:10.967 this time, lower the left knee, 00:33:10.967 --> 00:33:12.900 and if you need a little more here, 00:33:12.900 --> 00:33:16.433 you want that stretch, walk that left knee back, no biggie. 00:33:16.433 --> 00:33:19.100 Front knee over front ankle, so avoid any of this action, 00:33:19.100 --> 00:33:20.266 bring it back. 00:33:22.400 --> 00:33:25.667 And then when you're ready, open the chest, open your heart, 00:33:25.667 --> 00:33:26.767 and notice what it feels like to be 00:33:26.767 --> 00:33:28.867 in this shape here today. 00:33:32.467 --> 00:33:33.667 And here we go, hook the thumbs, 00:33:33.667 --> 00:33:34.867 pull the right hip, crease back, 00:33:34.867 --> 00:33:36.467 find a little support from within, 00:33:36.467 --> 00:33:38.300 you're gonna plug the shoulders in, 00:33:38.300 --> 00:33:39.533 just like we did in Thriller arms, 00:33:39.533 --> 00:33:42.166 send the fingertips down. 00:33:42.166 --> 00:33:45.033 Lift your chest, open your heart. 00:33:45.033 --> 00:33:46.700 Just have some fun with it, squeeze 00:33:46.700 --> 00:33:48.900 the inner thighs together. 00:33:51.834 --> 00:33:55.967 And flip the script, inhale, and exhale, release. 00:33:55.967 --> 00:33:58.233 Same thing, plant the palms, step the right toes back, 00:33:58.233 --> 00:33:59.967 we're starting to create a little more heat, 00:33:59.967 --> 00:34:02.600 so just move mindfully, belly to cobra, 00:34:02.600 --> 00:34:06.266 Cat-Cow for pregnant ladies, or maybe you take 00:34:06.266 --> 00:34:08.333 chaturanga to Upward Facing Dog. 00:34:08.333 --> 00:34:10.233 You can also just go straight to that Down Dog, 00:34:10.233 --> 00:34:12.699 make it your own. You're my hero. 00:34:12.699 --> 00:34:15.567 Inhale, exhale, navel to spine, 00:34:15.567 --> 00:34:19.065 move from your center, Downward Facing Dog. 00:34:19.065 --> 00:34:23.266 Deep breath in, lion's breath, tongue out, let it go. 00:34:24.333 --> 00:34:26.500 Inhale, look to the top, bend your knees, 00:34:26.500 --> 00:34:31.467 you can do baby steps again, or rag doll, or float, 00:34:31.467 --> 00:34:33.433 jump, grapevine all the way to the top, 00:34:33.433 --> 00:34:35.934 I'll meet you in Forward Fold. 00:34:36.800 --> 00:34:39.467 When you're ready, feel your feet pressing into the earth, 00:34:39.467 --> 00:34:41.533 let that be a rebound for inhale, 00:34:41.533 --> 00:34:44.100 halfway lift, find length, 00:34:44.100 --> 00:34:47.333 smile, exhale, soften and fold. 00:34:47.333 --> 00:34:50.166 Inhale, reach for the sky, spread the fingertips, 00:34:50.166 --> 00:34:51.900 think about how many people are doing this 00:34:51.900 --> 00:34:55.667 all around the world together as one, 00:34:55.667 --> 00:34:59.533 and hands come together and down towards your heart, 00:34:59.533 --> 00:35:03.700 prayer position, just think about what that's called too. 00:35:04.800 --> 00:35:06.834 So really connect. 00:35:06.834 --> 00:35:08.767 Be thoughtful. 00:35:08.767 --> 00:35:10.667 Why? Because you're worth it, it's your life, 00:35:10.667 --> 00:35:13.433 you should totally enjoy it. 00:35:13.433 --> 00:35:17.266 Soft bend in the knees, inhale, reach for the sky. 00:35:17.266 --> 00:35:20.700 Exhale, all the way down, take your time. 00:35:22.300 --> 00:35:25.867 Big inhale to find expansion, what's the natural thing 00:35:25.867 --> 00:35:27.567 that comes after expansion? 00:35:27.567 --> 00:35:29.500 Oh, we surrender. 00:35:29.500 --> 00:35:33.300 Contraction, Forward Fold. 00:35:33.300 --> 00:35:34.934 Great, this time, plant the palms, 00:35:34.934 --> 00:35:38.834 you're gonna step the right toes back, left toes back, 00:35:38.834 --> 00:35:41.233 move through a vinyasa or go straight to Downward Dog. 00:35:41.233 --> 00:35:43.667 So lots of different bodies, lots of different 00:35:43.667 --> 00:35:46.667 energy levels here practicing today. 00:35:47.600 --> 00:35:51.467 From the Downward Dog, we'll anchor through the left heel, 00:35:51.467 --> 00:35:54.500 and inhale, lift the right leg up high. 00:35:54.500 --> 00:35:57.066 Deep breath in, turn your toes down, 00:35:57.066 --> 00:35:59.500 lift from your right inner thigh, maybe a little higher, 00:35:59.500 --> 00:36:02.266 then exhale, knee to nose, cultivate strength, 00:36:02.266 --> 00:36:04.066 press away from your yoga mat, 00:36:04.066 --> 00:36:06.233 and then step it all the way up. 00:36:06.233 --> 00:36:08.700 Lower the back knee just like we did before, 00:36:08.700 --> 00:36:11.033 and this time, we're gonna sweep the fingertips forward, 00:36:11.033 --> 00:36:13.834 up and back, palms pressing together. 00:36:13.834 --> 00:36:15.367 Imagine you're holding a big beach ball here, 00:36:15.367 --> 00:36:19.533 so there's energy there, and I was an only child, 00:36:19.533 --> 00:36:21.734 but I like to give myself that image, really helps, 00:36:21.734 --> 00:36:23.500 of holding something. 00:36:24.633 --> 00:36:28.000 And screw it, today, we should just hold the world 00:36:28.000 --> 00:36:29.834 in our hands. 00:36:29.834 --> 00:36:32.166 Is that bold? We should be bold. 00:36:35.600 --> 00:36:39.500 So there's some meaning there, we're connecting. 00:36:39.500 --> 00:36:41.233 Not just the body intelligence, 00:36:41.233 --> 00:36:44.867 but the emotional intelligence. 00:36:44.867 --> 00:36:47.767 Inhale, exhale, slowly release. 00:36:47.767 --> 00:36:50.266 Now check it out, listen carefully, 00:36:50.266 --> 00:36:52.367 I'm gonna curl the back toes under, 00:36:52.367 --> 00:36:53.667 and I'm gonna straighten both legs, 00:36:53.667 --> 00:36:56.767 so I'm lifting up, coming into a little pyramid variation, 00:36:56.767 --> 00:36:58.934 but with the left heel up. 00:37:00.000 --> 00:37:02.567 So pull the right hip crease back, 00:37:02.567 --> 00:37:06.066 breathe here, 00:37:06.066 --> 00:37:08.633 and then we're gonna challenge ourselves here, 00:37:08.633 --> 00:37:10.433 we're gonna pivot on the back foot 00:37:10.433 --> 00:37:12.333 as we bend the front knee, so bend the front knee, 00:37:12.333 --> 00:37:17.033 pivot on the back foot, and then here you go. 00:37:17.033 --> 00:37:19.133 Take your time, from the ground up, press, 00:37:19.133 --> 00:37:20.600 feel that connection to the earth 00:37:20.600 --> 00:37:23.934 as you open up, Warrior Two. 00:37:23.934 --> 00:37:28.300 And then think about what this art type is, guys, warrior. 00:37:32.867 --> 00:37:35.033 Manduka friends watching, I love this line 00:37:35.033 --> 00:37:37.667 in the middle of the mat, actually, it's so good. 00:37:37.667 --> 00:37:38.567 So helpful. 00:37:41.066 --> 00:37:42.867 I'm a good friend, okay, just kidding. 00:37:42.867 --> 00:37:45.967 Here we go, inhale, stand up a little taller, 00:37:45.967 --> 00:37:48.734 maybe sink a little deeper. 00:37:48.734 --> 00:37:50.367 And right fingertips, reach forward, up and back, 00:37:50.367 --> 00:37:53.500 Peaceful Warrior, soften, and then big move here, 00:37:53.500 --> 00:37:57.500 enjoy it, inhale in, exhale, cartwheel all the way back, 00:37:57.500 --> 00:37:58.667 have some fun. 00:37:59.633 --> 00:38:02.233 Plant the palms, step it straight into Downward Dog 00:38:02.233 --> 00:38:05.467 or take a little Saturday morning flow. 00:38:07.133 --> 00:38:09.033 So it's really about you listening to your body, 00:38:09.033 --> 00:38:10.700 not about doing the yoga. 00:38:10.700 --> 00:38:12.767 So I love it when people just go straight to Down Dog, 00:38:12.767 --> 00:38:16.700 or they do a little dance, or they flip. 00:38:16.700 --> 00:38:20.200 Be mindful, be mindful, be mindful. 00:38:20.200 --> 00:38:22.500 Right heel comes down in Down Dog, 00:38:22.500 --> 00:38:25.633 and inhale, we lift the left leg up high. 00:38:25.633 --> 00:38:28.800 Take a second here to press into both palms evenly, 00:38:28.800 --> 00:38:32.633 welcome that heat, a little fire in the belly, 00:38:34.033 --> 00:38:37.700 and then lift, maybe left inner thigh up a little more, 00:38:37.700 --> 00:38:42.166 lift, lift, lift, and then exhale, knee to nose! 00:38:42.166 --> 00:38:44.734 Toward nose, I should say, and then step it up, 00:38:44.734 --> 00:38:46.934 lower the back knee. Take your time, 00:38:46.934 --> 00:38:49.967 no need to rush or jerk yourself around here. 00:38:49.967 --> 00:38:53.767 When you feel good, sweep the arms on an inhale, 00:38:53.767 --> 00:38:55.533 forward, up and back. 00:38:57.433 --> 00:39:00.500 And then I won't talk here on this one, 00:39:00.500 --> 00:39:01.934 just feel it out, see if you can create 00:39:01.934 --> 00:39:03.600 an image for yourself that feels good, 00:39:03.600 --> 00:39:06.166 that feels plugged in, that feels connected. 00:39:06.166 --> 00:39:07.333 Squeezing our thighs in the midline 00:39:07.333 --> 00:39:09.567 for stability, for support. 00:39:22.166 --> 00:39:25.266 Listen to the sound of your breath, 00:39:25.266 --> 00:39:28.400 and let your spirit, your breath guide you, inhale. 00:39:28.400 --> 00:39:32.266 Exhale, all the way down, fold back down. 00:39:32.266 --> 00:39:35.533 From here, lifting from your center, 00:39:35.533 --> 00:39:37.633 so the pelvic floor in your center of gravity lifts you up 00:39:37.633 --> 00:39:40.600 and that's why the legs straighten. 00:39:40.600 --> 00:39:43.867 Pyramid variation here, pull the left hip crease back, 00:39:43.867 --> 00:39:47.133 and then keep that right heel up today. 00:39:52.300 --> 00:39:53.867 You're doing awesome, stick with it, 00:39:53.867 --> 00:39:56.000 front knee bends, front knee over ankle, 00:39:56.000 --> 00:39:57.934 pivot on the back foot. 00:39:58.867 --> 00:40:02.233 Warrior Two, open it up, take your time. 00:40:06.400 --> 00:40:08.667 So you bring the thoughtfulness, 00:40:08.667 --> 00:40:11.266 the artfulness, the connection. 00:40:17.433 --> 00:40:21.533 You have a choice how you choose to move 00:40:21.533 --> 00:40:23.667 through the practice, and then that translates 00:40:23.667 --> 00:40:25.500 right off the mat. 00:40:25.500 --> 00:40:28.533 You are willing 00:40:28.533 --> 00:40:33.967 to move with consciousness off the mat 00:40:33.967 --> 00:40:36.166 through the world. Here we go, let's flip it, 00:40:36.166 --> 00:40:38.333 Peaceful Warrior, keep that bend in the front knee, 00:40:38.333 --> 00:40:40.867 inhale, sweep the left arm up and overhead, 00:40:40.867 --> 00:40:42.867 big stretch here, and a big move, 00:40:42.867 --> 00:40:45.166 as you cartwheel down, take your time. 00:40:45.166 --> 00:40:47.233 Smile, life is good. 00:40:47.233 --> 00:40:50.066 Alright, plant the palms, step it back. 00:40:50.066 --> 00:40:53.200 Stay here, plank pose, you can lower the knees 00:40:53.200 --> 00:40:54.600 if you want here. 00:40:56.367 --> 00:41:00.567 We're here for five, four, 00:41:00.567 --> 00:41:02.767 three, two, 00:41:02.767 --> 00:41:06.333 slow descent of the knees, with control, 00:41:07.433 --> 00:41:10.400 then bring your feet together, big toes together, 00:41:10.400 --> 00:41:15.333 your toes together, and then walk the knees out wide. 00:41:15.333 --> 00:41:18.100 Inhale, open the chest, 00:41:18.100 --> 00:41:22.400 exhale, send it back, 00:41:22.400 --> 00:41:25.000 Extended Child's Pose, take a total surrender 00:41:25.000 --> 00:41:27.433 so you can stop looking at the video, 00:41:27.433 --> 00:41:31.900 and you can close your eyes and bring the forehead 00:41:31.900 --> 00:41:33.400 towards the earth. 00:41:36.734 --> 00:41:41.233 Now take a moment here to 00:41:41.233 --> 00:41:44.166 consider what it feels like 00:41:44.166 --> 00:41:49.000 to be a part of something great, 00:41:49.000 --> 00:41:52.233 big, human. 00:41:56.967 --> 00:41:59.333 It can also be very dirty. 00:41:59.333 --> 00:42:00.166 But... 00:42:04.433 --> 00:42:07.133 Then take a moment now to 00:42:09.300 --> 00:42:11.800 appreciate your body, 00:42:13.667 --> 00:42:17.700 which can be very difficult sometimes, 00:42:17.700 --> 00:42:19.767 when we don't understand 00:42:22.300 --> 00:42:24.300 messages in the body, 00:42:24.300 --> 00:42:26.900 different states of the body. 00:42:29.633 --> 00:42:32.600 But as we're all gathered here today 00:42:32.600 --> 00:42:35.467 with this collective, focused energy, 00:42:35.467 --> 00:42:39.066 let's take a second to really just appreciate our bodies, 00:42:39.066 --> 00:42:41.100 its breath, give thanks. 00:42:47.467 --> 00:42:49.300 Alright, and then the last breath here 00:42:49.300 --> 00:42:52.266 in this beautiful shape, I love this shape, 00:42:52.266 --> 00:42:54.333 if you think about this shape all over the world, 00:42:54.333 --> 00:42:57.166 it's such a gorgeous pose, Pranam, 00:42:58.133 --> 00:43:01.100 bowing to the big picture. 00:43:01.100 --> 00:43:03.700 Just take a moment to surrender 00:43:03.700 --> 00:43:06.433 to that which you cannot control. 00:43:07.934 --> 00:43:12.200 Notice if you can soften any more in your body, 00:43:12.200 --> 00:43:16.000 in the shoulder, the hips, the jaw. 00:43:19.734 --> 00:43:21.834 Sweet, and then press into your fingertips, 00:43:21.834 --> 00:43:23.567 press into your feet. 00:43:24.967 --> 00:43:29.033 Gather up some love from the Earth, here we go. 00:43:29.033 --> 00:43:31.734 And we'll press up to all fours. 00:43:32.934 --> 00:43:34.300 Howdy? 00:43:34.300 --> 00:43:37.300 Walk the hands in a bit, walk the knees in a bit, 00:43:37.300 --> 00:43:41.800 and then swing your legs dosey-doe all the way around, 00:43:41.800 --> 00:43:44.133 and come to a seat. 00:43:44.133 --> 00:43:47.233 Alright, so, which way should I turn? 00:43:48.767 --> 00:43:50.266 No editing! 00:43:50.266 --> 00:43:51.834 So send your legs out just for a second 00:43:51.834 --> 00:43:53.533 so you can feel your 00:43:56.233 --> 00:43:57.800 sit bones, your bum connect, 00:43:57.800 --> 00:44:00.834 and point and flex feet if it feels good. 00:44:00.834 --> 00:44:02.734 Now you're just gonna swing the fingertips back, 00:44:02.734 --> 00:44:05.133 and we're just gonna end with a little release here, so, 00:44:05.133 --> 00:44:07.000 so maybe you bend the knees, or I'm gonna send 00:44:07.000 --> 00:44:08.867 my hips forward so I can stay on my mat, 00:44:08.867 --> 00:44:11.500 and doesn't matter which leg, just put one foot down 00:44:11.500 --> 00:44:13.000 and then cross one foot over. 00:44:13.000 --> 00:44:15.834 And if you're like, "Whoa girl, I can't do that," 00:44:15.834 --> 00:44:18.233 then you're just gonna come on your back and do it. 00:44:20.867 --> 00:44:23.600 So you're here, or you're here. 00:44:26.033 --> 00:44:28.967 It's a little Pigeon variation, just a little hip release, 00:44:28.967 --> 00:44:33.467 lift your heart, and then you bring the breath, okay? 00:44:33.467 --> 00:44:35.767 Really start to loosen your breath like a crazy person. 00:44:35.767 --> 00:44:37.767 Listen to your spirit. 00:44:37.767 --> 00:44:39.166 If you're down with Ujjayi breath, 00:44:39.166 --> 00:44:41.133 maybe you tap into that here today. 00:44:41.133 --> 00:44:44.000 So obviously, this is a unique practice. 00:44:44.000 --> 00:44:45.467 It's really not about the yoga at all, 00:44:45.467 --> 00:44:48.467 the yoga asana, it's about us coming together 00:44:48.467 --> 00:44:52.033 and plugging in, and creating an experience 00:44:53.033 --> 00:44:57.166 so that we can feel alive and supported, 00:44:58.266 --> 00:44:59.633 and inspired. 00:44:59.633 --> 00:45:03.934 Release that leg, switch, take it to the other side. 00:45:11.600 --> 00:45:14.500 Shoutout to all the leg babies out there, 00:45:14.500 --> 00:45:16.233 you know who you are. 00:45:17.367 --> 00:45:18.567 If you wanna find out about leg baby, 00:45:18.567 --> 00:45:22.867 it's the best hip opener in all of the yoga asanas, 00:45:22.867 --> 00:45:24.066 and I say that with all due respect 00:45:24.066 --> 00:45:28.266 to all the great teachers, and all my great teachers. 00:45:30.166 --> 00:45:31.600 Alright, inhale, make sure you're not collapsing 00:45:31.600 --> 00:45:32.667 in the shoulders or your heart here, 00:45:32.667 --> 00:45:35.700 but lift your heart, my friend. 00:45:35.700 --> 00:45:37.767 ⍠Aah 00:45:37.767 --> 00:45:38.767 And release. 00:45:40.300 --> 00:45:44.467 Cross the ankles, come back to a comfortable seat. 00:45:48.433 --> 00:45:52.600 This time, hands are gonna open, palms open to the sky. 00:45:55.400 --> 00:45:57.900 And just take a second to maybe bow your head a little, 00:45:57.900 --> 00:45:59.500 or close your eyes. 00:46:01.633 --> 00:46:04.967 And notice, if you're still holding, 00:46:04.967 --> 00:46:09.066 anywhere in your body, notice if you can sense 00:46:09.066 --> 00:46:13.867 any congestion, and that could be from sore muscles, 00:46:13.867 --> 00:46:17.967 or tension, but I just wanna say, it could also be 00:46:17.967 --> 00:46:21.667 from not the physical body, 00:46:21.667 --> 00:46:23.266 but the emotional body, 00:46:23.266 --> 00:46:26.834 or the emotional intelligence. 00:46:26.834 --> 00:46:29.066 So we don't have a whole lot of time left here today, 00:46:29.066 --> 00:46:30.600 so just close your eyes, or bow your head, 00:46:30.600 --> 00:46:31.867 and just notice where you feel it, 00:46:31.867 --> 00:46:35.834 maybe you feel it from the practice, a little trembling, 00:46:35.834 --> 00:46:40.266 in a body part, or again, maybe it's a sensation 00:46:40.266 --> 00:46:43.633 in the chest, the neck, the shoulders. 00:46:49.500 --> 00:46:51.767 Then take a deep breath in. 00:46:53.600 --> 00:46:57.867 And exhale, relax your shoulders, open your eyes. 00:46:58.834 --> 00:47:01.433 And then we're gonna open the palms, 00:47:01.433 --> 00:47:04.633 and really feel energy in the fingertips here, 00:47:04.633 --> 00:47:07.133 almost as if you were holding 00:47:08.367 --> 00:47:09.867 a piece of fruit 00:47:09.867 --> 00:47:11.266 of your choice. 00:47:11.266 --> 00:47:14.567 Tell us what fruit you held after this practice, okay. 00:47:14.567 --> 00:47:16.934 And then take your fruit, so there's just some energy here, 00:47:16.934 --> 00:47:19.433 you can see it in my arms and muscles, my arms are engaged, 00:47:19.433 --> 00:47:22.567 and you're just gonna bring it all the way up, 00:47:22.567 --> 00:47:25.567 and then you're gonna bring it all the way up to the sky, 00:47:25.567 --> 00:47:26.867 and we're reaching, reaching, reaching, 00:47:26.867 --> 00:47:28.667 and we're gonna a big, giant namaste, 00:47:28.667 --> 00:47:30.567 so what you did is you're just gonna, 00:47:30.567 --> 00:47:32.400 I'm gonna say I'm holding two coconuts, 00:47:32.400 --> 00:47:34.700 and then I'm gonna crash the coconuts together. 00:47:34.700 --> 00:47:38.567 So Jai namaste, the victory namaste, 00:47:38.567 --> 00:47:41.266 the celebratory namaste. You're gonna inhale, 00:47:41.266 --> 00:47:42.667 and then exhale, don't think, just do it, 00:47:42.667 --> 00:47:46.133 clap the palms together up and over the head. 00:47:46.133 --> 00:47:48.100 Jai, and then keep the palms together 00:47:48.100 --> 00:47:49.333 as you bring them down to the heart, 00:47:49.333 --> 00:47:51.433 I know I'm getting weird today, but, 00:47:51.433 --> 00:47:54.233 may only do one livestream in my whole life, 00:47:54.233 --> 00:47:56.233 so let's just go for it. 00:47:57.266 --> 00:48:01.200 And then settle in to this yummy place of home. 00:48:16.266 --> 00:48:17.100 Gorgeous. 00:48:18.533 --> 00:48:21.133 Move slowly, thoughtfully, we'll bring the left hand 00:48:21.133 --> 00:48:23.000 to the heart, and today, very special, 00:48:23.000 --> 00:48:25.934 gonna bring the right hand just up here, open, 00:48:25.934 --> 00:48:29.433 and it's extending out into the world 00:48:29.433 --> 00:48:32.433 and to everyone who's watching this. 00:48:34.066 --> 00:48:36.900 Thank you so much for sharing your time and your energy 00:48:36.900 --> 00:48:41.233 with me and all the beautiful, wonderful, 00:48:41.233 --> 00:48:44.900 and hopefully diverse humans 00:48:44.900 --> 00:48:47.967 that have gathered here today 00:48:47.967 --> 00:48:52.133 to practice, to connect, and to find what feels good, 00:48:52.133 --> 00:48:57.133 but also, to support a really hardworking group of people 00:48:57.133 --> 00:49:01.300 who are making it their life's mission to serve others. 00:49:02.500 --> 00:49:04.834 I feel like if we all did a little more of that, 00:49:04.834 --> 00:49:07.166 the world would be a better place. 00:49:07.166 --> 00:49:09.633 And thankfully, we have the tools of yoga 00:49:09.633 --> 00:49:14.767 to equip us with exactly what we need to 00:49:14.767 --> 00:49:18.367 make that happen. 00:49:18.367 --> 00:49:20.300 To contribute back to humanity. 00:49:20.300 --> 00:49:22.867 Take a deep breath in, 00:49:22.867 --> 00:49:26.000 long breath out, 00:49:26.000 --> 00:49:28.734 deep breath in, long breath out, 00:49:28.734 --> 00:49:31.667 bring your right hand on top of your left. 00:49:31.667 --> 00:49:34.633 This is where we end our physical practice today. 00:49:34.633 --> 00:49:37.667 Hands on the heart, the heart lifted, 00:49:37.667 --> 00:49:40.033 third eye open, 00:49:40.033 --> 00:49:42.700 maybe a little smile on your face, 00:49:42.700 --> 00:49:47.066 and a willingness to keep showing up. 00:49:47.066 --> 00:49:48.967 I will if you will. 00:49:48.967 --> 00:49:51.300 Will you? 00:49:51.300 --> 00:49:56.066 From my heart to yours, take a deep breath in, 00:49:56.066 --> 00:49:58.400 and on the exhale, we bow. 00:50:01.467 --> 00:50:02.767 Namaste. 00:50:11.867 --> 00:50:12.834 Great work, everyone! 00:50:12.834 --> 00:50:14.467 That was so great. So stick around, 00:50:14.467 --> 00:50:16.467 we're gonna just take a couple moments here 00:50:16.467 --> 00:50:20.367 to slither out of our practice together. 00:50:20.367 --> 00:50:22.166 Just a little taste, we have tons of videos 00:50:22.166 --> 00:50:23.266 on the Yoga With With Adriene channel 00:50:23.266 --> 00:50:27.934 for people of all interests. 00:50:27.934 --> 00:50:30.233 I don't wanna say all levels, because that's so dumb. 00:50:30.233 --> 00:50:32.400 I don't think there's a level of yoga, 00:50:32.400 --> 00:50:36.166 but all moods, all bodies, all types. 00:50:36.166 --> 00:50:38.233 I always take requests, and the community 00:50:38.233 --> 00:50:41.567 is the heart and soul of this whole project now. 00:50:41.567 --> 00:50:44.066 So thank you so much for those of you who've been 00:50:44.066 --> 00:50:46.400 along for the ride, you are definitely 00:50:46.400 --> 00:50:48.200 the heartbeat of this whole exchange, 00:50:48.200 --> 00:50:50.934 and help Chris and I to provide for yoga 00:50:50.934 --> 00:50:52.400 to as many people as possible. 00:50:52.400 --> 00:50:54.233 Benji, where are you? 00:50:54.233 --> 00:50:55.066 (whistles) 00:50:55.066 --> 00:50:56.300 Alright, so I'm gonna get my computer now, 00:50:56.300 --> 00:50:59.133 this is very weird and obviously nontraditional, 00:50:59.133 --> 00:51:00.500 but there's nothing traditional about this, 00:51:00.500 --> 00:51:03.367 so I'm gonna grab my computer. 00:51:03.367 --> 00:51:04.333 Come on, buddy! 00:51:04.333 --> 00:51:06.100 Come here, buddy, buddy! 00:51:06.100 --> 00:51:07.633 Benji, don't be shy! 00:51:07.633 --> 00:51:09.266 Come here, bud! 00:51:09.266 --> 00:51:10.433 Hi, come here! 00:51:11.567 --> 00:51:12.500 Come on! 00:51:12.500 --> 00:51:16.934 Oh, look at this yogi! 00:51:16.934 --> 00:51:18.100 Hey! 00:51:18.100 --> 00:51:19.133 We're doing a livestream, 00:51:19.133 --> 00:51:22.967 alright, let's see, let's click on this, 00:51:22.967 --> 00:51:26.967 and we'll use our yoga block. 00:51:26.967 --> 00:51:32.066 If you're a yogi, then you know this office very well, 00:51:32.066 --> 00:51:34.400 the yoga block office. 00:51:34.400 --> 00:51:38.266 Whoa, this is weird. This is weird. 00:51:38.266 --> 00:51:40.200 Alright! 00:51:40.200 --> 00:51:43.567 Thank you so much, Benji, get back over here, 00:51:43.567 --> 00:51:46.266 I love the feeling of us all being connected, 00:51:46.266 --> 00:51:49.000 and again, as I said at the beginning of this practice, 00:51:49.000 --> 00:51:51.300 really truly couldn't imagine that we would ever 00:51:51.300 --> 00:51:54.133 be doing anything like this, and I was really nervous 00:51:54.133 --> 00:51:57.333 and not living my fullest self for a long time, 00:51:57.333 --> 00:51:59.400 because I was trying to protect yoga, 00:51:59.400 --> 00:52:02.567 and then, through the support of the community 00:52:02.567 --> 00:52:05.233 and through my friends and through this team, actually, 00:52:05.233 --> 00:52:07.367 I'm able to now go, you know what? 00:52:07.367 --> 00:52:11.533 Right? We talk about that quote all the time, like, 00:52:11.533 --> 00:52:14.967 who are you not to be yourself, 00:52:14.967 --> 00:52:18.533 and you don't serve anyone by being small, and so, 00:52:18.533 --> 00:52:19.367 cool hair, Adriene. 00:52:19.367 --> 00:52:20.300 Okay, Benji, come here! 00:52:20.300 --> 00:52:24.233 Come here, buddy. Benji. 00:52:24.233 --> 00:52:25.467 He's shy with the things. 00:52:25.467 --> 00:52:30.300 Okay, so, we were going to do a little shareback, 00:52:30.300 --> 00:52:32.633 and we only have about five minutes, 00:52:32.633 --> 00:52:35.133 but really, you have a big, beautiful day ahead of you, 00:52:35.133 --> 00:52:37.333 you're gonna take your yoga off the mat and into the world. 00:52:37.333 --> 00:52:40.734 So I'm gonna take five minutes to talk a little bit about 00:52:40.734 --> 00:52:42.700 Project OM in particular, I'd love to hear 00:52:42.700 --> 00:52:44.734 anyone's shareback on the practice today, 00:52:44.734 --> 00:52:48.367 or your experience in yoga, particularly 00:52:48.367 --> 00:52:50.333 with the home practice. 00:52:50.333 --> 00:52:53.200 I wanna start off this shareback and this little Q&A 00:52:53.200 --> 00:52:57.767 by personally inviting you to please consider 00:52:57.767 --> 00:53:01.233 giving a donation, (chuckles) getting emotional again, 00:53:01.233 --> 00:53:04.367 to the Susan B. Komen Foundation, 00:53:04.367 --> 00:53:05.900 and we've made it really easy for you, 00:53:05.900 --> 00:53:09.133 there's a link in the video description down below, 00:53:09.133 --> 00:53:12.100 and there'll be a link at the end as well, 00:53:12.100 --> 00:53:14.133 and I personally run through the whole thing myself 00:53:14.133 --> 00:53:17.100 to make sure that it was really simple, 00:53:17.100 --> 00:53:19.734 there's a $10 dollar minimum, you don't have to, of course, 00:53:19.734 --> 00:53:22.300 this is a free practice, this is a free yoga channel! 00:53:22.300 --> 00:53:23.600 Forever! 00:53:23.600 --> 00:53:26.300 But I would like to personally invite you to donate 00:53:26.300 --> 00:53:27.800 to Susan B. Komen. 00:53:30.467 --> 00:53:32.533 This is not about me, but I will say that 00:53:32.533 --> 00:53:35.233 I always take the time to do my homework, 00:53:35.233 --> 00:53:38.266 and to really make sure that I'm present 00:53:38.266 --> 00:53:41.233 in the conversation that I'm sharing, 00:53:41.233 --> 00:53:44.300 and my conversation with Susan B. Komen, 00:53:44.300 --> 00:53:46.467 through Manduka Yoga and directly with them 00:53:46.467 --> 00:53:49.000 has been nothing short of beautiful, 00:53:49.000 --> 00:53:51.333 the people who are working in Susan B. Komen right now 00:53:51.333 --> 00:53:56.133 are taking what they've learned, 00:53:57.066 --> 00:54:00.800 and wanting to evolve, and do more, 00:54:00.800 --> 00:54:04.633 and I think that's a great lesson for all of us to kind of, 00:54:04.633 --> 00:54:07.800 not pass judgment, or not get caught up in the silly things, 00:54:07.800 --> 00:54:09.767 but to go, where can I contribute, 00:54:09.767 --> 00:54:12.100 what am I contributing, 00:54:12.100 --> 00:54:16.667 and, you know, really, 00:54:16.667 --> 00:54:21.333 serve those who are making it their life mission 00:54:21.333 --> 00:54:22.633 to save lives. 00:54:22.633 --> 00:54:24.834 I mean, I don't know how else to say it. 00:54:24.834 --> 00:54:27.967 I'm gonna be sharing a lot more through text, 00:54:27.967 --> 00:54:31.967 so I won't kind of get into all that now, just for time, 00:54:31.967 --> 00:54:33.800 but, I wanna make sure that I start off 00:54:33.800 --> 00:54:35.667 by personally inviting you to make a donation, 00:54:35.667 --> 00:54:37.767 if you're willing, again, it's free yoga, you don't have to, 00:54:37.767 --> 00:54:40.300 but that is the reason why we decided 00:54:40.300 --> 00:54:45.266 to mark our first livestream with Project OM. 00:54:45.266 --> 00:54:48.400 Is we felt that that's really what we want to do more of, 00:54:48.400 --> 00:54:50.967 is use the power of the practice, 00:54:50.967 --> 00:54:53.867 and all this extra energy and self-love 00:54:53.867 --> 00:54:55.900 that we're getting again from yoga, 00:54:55.900 --> 00:54:58.066 and regular home practice, in particular, 00:54:58.066 --> 00:55:02.867 regular daily practice, and use that energy to do good. 00:55:02.867 --> 00:55:04.867 I mean, the mantra's find what feels good, 00:55:04.867 --> 00:55:07.000 and for me, it's like, yeah, we wanna look good, 00:55:07.000 --> 00:55:08.734 but it's about feeling good, 00:55:08.734 --> 00:55:10.200 and it's about having enough energy 00:55:10.200 --> 00:55:12.166 to contribute back to humanity. 00:55:12.166 --> 00:55:15.467 So consider hopping over there and giving them a donation, 00:55:15.467 --> 00:55:18.500 they're doing wonderful work, and have 00:55:18.500 --> 00:55:23.400 a wonderful plan put together for the future 00:55:23.400 --> 00:55:25.800 of Susan B. Komen and the foundation, 00:55:25.800 --> 00:55:28.333 their goal is to reduce the current number 00:55:28.333 --> 00:55:33.133 of breast cancer deaths by 50% by the year 2026. 00:55:33.133 --> 00:55:36.700 And the thing is, they really do need our help. 00:55:36.700 --> 00:55:39.734 So, get involved, if you're interested, 00:55:39.734 --> 00:55:41.233 I'm gonna give you tons of ways to get involved. 00:55:41.233 --> 00:55:44.567 I'm also gonna post, they have a amazing hotline number. 00:55:44.567 --> 00:55:48.000 I'm gonna post that as well, because I think 00:55:48.000 --> 00:55:52.600 that for anyone who might want some resources, 00:55:52.600 --> 00:55:56.834 either dealing with someone close with the disease, 00:55:56.834 --> 00:55:58.834 or if you just wanna get involved, 00:55:58.834 --> 00:56:03.333 and maybe take care of your own boobies and go get a test, 00:56:03.333 --> 00:56:06.967 they have so many resources, everything from counselors 00:56:06.967 --> 00:56:11.367 to testing, to volunteer opportunities, I'll post that. 00:56:11.367 --> 00:56:14.400 Okay, so, we're a bit running out of time here, 00:56:14.400 --> 00:56:17.767 but let's see if we can get on the board. 00:56:17.767 --> 00:56:20.033 So this is also my first livestream, 00:56:20.033 --> 00:56:22.500 so if anything went wrong, I'm sorry, 00:56:22.500 --> 00:56:26.900 I'm just kidding, thank you for being patient. 00:56:26.900 --> 00:56:29.700 We have an amazing team here in the house. 00:56:29.700 --> 00:56:31.367 It's actually, I think, all my theater training's 00:56:31.367 --> 00:56:35.533 coming into play here, because it's like, pretend! 00:56:36.433 --> 00:56:39.000 You know, never mind, okay. 00:56:40.333 --> 00:56:44.233 So, namaste, oh it's so fun to, ha-ha-, boobies, yeah, 00:56:44.233 --> 00:56:46.166 sneak that in. 00:56:46.166 --> 00:56:50.266 Okay, just kidding, I said I would keep this PG. 00:56:50.266 --> 00:56:51.834 Just kidding, actually I think, no, 00:56:51.834 --> 00:56:54.233 it's really surprising no one on the team ever told me that, 00:56:54.233 --> 00:56:58.900 it's like, they just respected me enough to trust me. 00:56:58.900 --> 00:57:00.300 Thank you, everyone. 00:57:00.300 --> 00:57:02.734 Okay, so, namaste, I think it is really great, 00:57:02.734 --> 00:57:03.700 since we're running out of time, 00:57:03.700 --> 00:57:05.700 I think it would be really great 00:57:05.700 --> 00:57:08.500 if anybody wants to share where they're from. 00:57:08.500 --> 00:57:10.567 Might seem a little cheesy, but it's a really powerful way 00:57:10.567 --> 00:57:13.300 to just kind of put your voice in the room, 00:57:13.300 --> 00:57:17.767 and to represent where you come from. 00:57:17.767 --> 00:57:19.333 That's kinda sweet, 00:57:19.333 --> 00:57:23.500 so tell us where you're from, tell us your experience. 00:57:24.100 --> 00:57:26.333 Obviously, I won't be able to catch them all now, 00:57:26.333 --> 00:57:29.433 and I love that we have this wonderful conversation going, 00:57:29.433 --> 00:57:31.266 but if you have any requests for the Yoga With Adriene 00:57:31.266 --> 00:57:32.967 channel, we'd love to hear them, 00:57:32.967 --> 00:57:34.767 and I think it's a great way to get everyone involved, 00:57:34.767 --> 00:57:38.400 and it's a nice, healthy, mindful motivation. 00:57:38.400 --> 00:57:42.667 That's not all physical, yeah? 00:57:42.667 --> 00:57:46.367 So let us know where you're from, send in requests. 00:57:46.367 --> 00:57:49.200 If you have any stories or anything in particular 00:57:49.200 --> 00:57:53.500 relating to breast cancer or Project OM, 00:57:53.500 --> 00:57:55.467 we'd love to hear from you on that. 00:57:55.467 --> 00:57:57.400 And we also know that Susan B. Komen 00:57:57.400 --> 00:57:59.500 is on the boards here today, as is Manduka, 00:57:59.500 --> 00:58:02.600 so if you have questions for them, they can answer. 00:58:02.600 --> 00:58:04.100 Benji, come in here, you gotta get, 00:58:04.100 --> 00:58:07.433 he's being shy because of all the stuff. 00:58:08.567 --> 00:58:10.734 Here, Benji, come here, come here, buddy! 00:58:10.734 --> 00:58:12.166 Come here, bud, come here! 00:58:12.166 --> 00:58:13.233 Come here! 00:58:13.233 --> 00:58:15.867 Benji, come here, baby. 00:58:15.867 --> 00:58:16.867 Yes! 00:58:16.867 --> 00:58:17.967 You gonna do another? 00:58:17.967 --> 00:58:18.967 Come here. 00:58:18.967 --> 00:58:19.800 Oh yeah. 00:58:20.934 --> 00:58:23.033 This is Benji, one of the things people always ask 00:58:23.033 --> 00:58:26.233 is what kind of dog is Benji, and he is a blue heeler mix, 00:58:26.233 --> 00:58:28.834 so his mom and dad 00:58:28.834 --> 00:58:31.600 were both heeler mixes, 00:58:34.700 --> 00:58:35.700 and he likes 00:58:35.700 --> 00:58:39.567 Jeff, apparently, more than me today. 00:58:39.567 --> 00:58:40.200 Fine! 00:58:40.200 --> 00:58:42.367 That's okay, you were seen. We'll do more with you. 00:58:42.367 --> 00:58:46.633 Actually, he's in a lot of the videos coming up, 00:58:46.633 --> 00:58:47.800 actually, he'll come in for the intro, 00:58:47.800 --> 00:58:48.834 and then will leave for the yoga, 00:58:48.834 --> 00:58:51.066 and then he'll come for the outro, like, he knows, 00:58:51.066 --> 00:58:53.800 it's very, very interesting. 00:58:53.800 --> 00:58:56.633 Okay, so fun to see where everyone is from. 00:58:56.633 --> 00:58:58.200 We only have about two more minutes, 00:58:58.200 --> 00:59:02.400 so it's great to hear where you're from, 00:59:02.400 --> 00:59:05.567 and it's great to just have you present 00:59:05.567 --> 00:59:07.333 in this conversation. 00:59:10.567 --> 00:59:12.967 Oh, this is sweet. 00:59:12.967 --> 00:59:15.900 You can also post in remembrance, 00:59:15.900 --> 00:59:17.633 if you'd like to tribute to someone 00:59:17.633 --> 00:59:19.633 that's practiced in this conservation, 00:59:19.633 --> 00:59:22.767 since we do have all this great focused energy. 00:59:22.767 --> 00:59:25.100 I'm seeing a lot of, getting a little emotional again, 00:59:25.100 --> 00:59:25.934 dang it. 00:59:28.834 --> 00:59:31.066 Seeing a lot of people 00:59:31.066 --> 00:59:34.133 post in remembrance of people, 00:59:34.133 --> 00:59:38.333 and I think that yeah, go for it, my friend. 00:59:38.333 --> 00:59:42.033 This is about the energy, the prana, that is yoga, 00:59:42.033 --> 00:59:45.133 moving the energy of the body so that you can control it 00:59:45.133 --> 00:59:46.533 so that it doesn't control you, 00:59:46.533 --> 00:59:49.166 so that you can be the best version of yourself, 00:59:49.166 --> 00:59:52.600 and you don't get swallowed by this cray-cray world 00:59:52.600 --> 00:59:54.934 we live in, woo, my country. 00:59:57.633 --> 00:59:58.800 So great to hear everyone. 00:59:58.800 --> 01:00:01.233 I guess my idea of doing a shareback in a community 01:00:01.233 --> 01:00:02.834 is a little bit silly when we have so many people 01:00:02.834 --> 01:00:06.867 coming through, so we'll get better at that, and, 01:00:09.533 --> 01:00:12.600 I think it's great to just continue to encourage you 01:00:12.600 --> 01:00:14.867 to tell us where you're from, share a little bit 01:00:14.867 --> 01:00:17.333 of yourself and your heart with us, 01:00:17.333 --> 01:00:20.433 and if you have any questions for me, or requests, 01:00:20.433 --> 01:00:22.900 post them here. If you have any questions 01:00:22.900 --> 01:00:27.400 for Susan B. Komen or for Manduka Yoga, post them here, 01:00:27.400 --> 01:00:30.767 and keep posting, because if this goes really well 01:00:30.767 --> 01:00:33.900 and smoothly, then we'll do more, 01:00:33.900 --> 01:00:35.734 we'll do more and more and more. 01:00:35.734 --> 01:00:38.567 So I'll stay on the computer, we'll close off the cams, 01:00:38.567 --> 01:00:40.867 and, cams, who am I, I've never said that in my life, 01:00:40.867 --> 01:00:44.300 cameras (chuckles), 01:00:44.300 --> 01:00:48.100 and I'll stay on the line, 01:00:48.100 --> 01:00:50.800 and keep chatting with you, and answering questions 01:00:50.800 --> 01:00:54.333 and connecting, but 01:00:54.333 --> 01:00:56.867 thank you so much for being here. 01:00:56.867 --> 01:00:59.734 Thank you for showing up, thank you for being present, 01:00:59.734 --> 01:01:00.900 and again, for anyone who's new 01:01:00.900 --> 01:01:04.233 to the Yoga With Adriene channel, we have a spot for you 01:01:04.233 --> 01:01:07.600 at the table, so come on and eat with us. 01:01:09.300 --> 01:01:11.734 So please do join us, and we have a lot 01:01:11.734 --> 01:01:13.567 of really interesting and amazing, 01:01:13.567 --> 01:01:16.200 fun things in the works. 01:01:16.200 --> 01:01:18.767 Everything from touring to, we have a membership site 01:01:18.767 --> 01:01:20.233 called Find What Feels Good where we get to do 01:01:20.233 --> 01:01:23.166 a little more, we have amazing collaborations coming up 01:01:23.166 --> 01:01:25.734 in the next few years, I'm still home-based 01:01:25.734 --> 01:01:29.800 here in Austin, Texas, so for all you Texans watching, 01:01:29.800 --> 01:01:32.000 especially you Austinites, thank you for being here, 01:01:32.000 --> 01:01:35.767 all my friends and family for supporting me as a person, 01:01:35.767 --> 01:01:38.967 as a girl, and yeah, let's keep going. 01:01:38.967 --> 01:01:41.066 I'll see you next time, guys. 01:01:41.066 --> 01:01:42.867 Namaste.