1 00:00:00,701 --> 00:00:01,529 - What's up party people? 2 00:00:01,529 --> 00:00:02,590 Welcome to Yoga with Adriene, 3 00:00:02,590 --> 00:00:05,633 it is day four of your Yoga Revolution, 4 00:00:05,633 --> 00:00:07,708 and I'm super excited because today's practice 5 00:00:07,708 --> 00:00:11,578 is low to the ground and all about Prana or energy. 6 00:00:11,578 --> 00:00:14,114 So cultivating healthy Prana is a process 7 00:00:14,114 --> 00:00:16,884 that extends way beyond the yoga mat, 8 00:00:16,884 --> 00:00:18,716 so I love that we have the tools of yoga 9 00:00:18,716 --> 00:00:20,584 to play with that and to explore 10 00:00:20,584 --> 00:00:22,586 and to find what feels good. 11 00:00:22,586 --> 00:00:23,854 Let's get started. 12 00:00:23,854 --> 00:00:27,691 (light music) 13 00:00:33,057 --> 00:00:34,491 Alright my friends, let's begin 14 00:00:34,491 --> 00:00:37,127 in a nice, comfortable seat. 15 00:00:37,127 --> 00:00:38,862 You can lift the hips up on a blanket 16 00:00:38,862 --> 00:00:40,998 or a block today, we're gonna use a little padding 17 00:00:40,998 --> 00:00:42,099 for the knees later. 18 00:00:42,099 --> 00:00:43,734 It's not mandatory but just optional 19 00:00:43,734 --> 00:00:45,205 if you want to pause the video and grab something 20 00:00:45,205 --> 00:00:48,205 to sit on, a little blanky or a towel. 21 00:00:49,526 --> 00:00:51,195 We'll take a second to get settled in, 22 00:00:51,195 --> 00:00:54,698 to tune into how we're feeling today. 23 00:00:54,698 --> 00:00:57,515 By simply closing the eyes, 24 00:00:58,762 --> 00:01:01,598 and starting to notice the breath. 25 00:01:03,894 --> 00:01:08,990 So today's practice focuses on 26 00:01:08,990 --> 00:01:11,440 Prana, or the energetic body. 27 00:01:12,870 --> 00:01:15,205 So I guarantee you if you stick with this 31 day 28 00:01:15,205 --> 00:01:17,207 yoga journey, you're going to see definition 29 00:01:17,207 --> 00:01:19,494 in your muscles, 30 00:01:19,494 --> 00:01:23,544 you're gonna feel trim, 31 00:01:25,582 --> 00:01:28,121 you might notice your internal organs 32 00:01:28,121 --> 00:01:30,457 working a little bit better, 33 00:01:31,198 --> 00:01:34,494 but if you really want to make the most of this journey, 34 00:01:34,494 --> 00:01:37,097 as a transformational practice, 35 00:01:38,649 --> 00:01:41,785 you have to drop in to, not just the physical body, 36 00:01:41,785 --> 00:01:44,321 but the energetic body. 37 00:01:44,321 --> 00:01:48,492 That's why we talk about moving from a place of connect. 38 00:01:51,281 --> 00:01:53,383 So whether you're familiar or interested 39 00:01:53,383 --> 00:01:55,452 or care about the chakras at all, 40 00:01:55,452 --> 00:01:57,755 just see if you can imagine this beautiful 41 00:01:57,755 --> 00:02:00,457 line of energy from the base of the spine 42 00:02:00,457 --> 00:02:02,626 all the way up through the midline 43 00:02:02,626 --> 00:02:06,296 and all the way up to the crown of the head. 44 00:02:08,252 --> 00:02:12,089 Then when you're ready, take a deep breath in, 45 00:02:13,350 --> 00:02:15,619 and then a long breath out. 46 00:02:17,334 --> 00:02:20,337 And slow in control, deep breath in, 47 00:02:23,160 --> 00:02:25,525 and a long breath out. 48 00:02:27,751 --> 00:02:32,466 And then just notice how slow and in control 49 00:02:34,254 --> 00:02:38,496 breathing can change the way you feel. 50 00:02:39,706 --> 00:02:41,241 It's possible. 51 00:02:43,480 --> 00:02:47,518 Then begin to let go of the day thus far, 52 00:02:47,518 --> 00:02:49,687 put aside your to do list, 53 00:02:50,921 --> 00:02:54,758 and continue to breathe slow and even breaths, 54 00:02:57,224 --> 00:03:01,895 listening to the sound of your breath as you breathe in, 55 00:03:01,895 --> 00:03:04,364 and then a nice audible breath as you breathe out. 56 00:03:04,364 --> 00:03:05,933 So maybe it's Ujjayi breath here, 57 00:03:05,933 --> 00:03:08,836 that soft restriction in the back of the throat 58 00:03:08,836 --> 00:03:09,837 but really to each his own, 59 00:03:09,837 --> 00:03:13,260 just listen to your breath here, really drop in. 60 00:03:19,309 --> 00:03:20,555 Beautiful. 61 00:03:25,562 --> 00:03:27,364 And then when you're ready, open your eyes 62 00:03:27,364 --> 00:03:29,733 if they're closed and bring your hands 63 00:03:29,733 --> 00:03:33,837 right to the belly, right on top of your belly button here. 64 00:03:33,837 --> 00:03:36,140 Right hand first, left hand's gonna come on top 65 00:03:36,140 --> 00:03:37,307 and then loop the shoulders, 66 00:03:37,307 --> 00:03:39,943 find that lift through the heart. 67 00:03:39,943 --> 00:03:43,080 So we're gonna begin today with an extra little 68 00:03:43,080 --> 00:03:44,515 Pranayama practice. 69 00:03:44,515 --> 00:03:47,214 So we just kind of dropped in with slow, even breath, 70 00:03:47,214 --> 00:03:51,341 now we're switching to a little energizing breath 71 00:03:51,341 --> 00:03:52,950 called Kabalabati. 72 00:03:52,950 --> 00:03:56,293 So the inhale is passive, the exhale is sharp 73 00:03:56,293 --> 00:03:58,305 and the naval draws in. 74 00:03:59,376 --> 00:04:02,346 We take a deep breath in, sit up nice and tall. 75 00:04:02,346 --> 00:04:05,048 Then on the exhale, naval draws in. 76 00:04:05,048 --> 00:04:06,583 Give it a try, big breath in, 77 00:04:06,583 --> 00:04:10,153 fine expansion, exhale, naval draws in. 78 00:04:10,153 --> 00:04:11,788 So you can feel your hands coming in. 79 00:04:11,788 --> 00:04:14,658 Now the trick is to keep the upper body soft 80 00:04:14,658 --> 00:04:18,061 and still, lower body grounded and stable, 81 00:04:18,061 --> 00:04:21,565 and to just let the movement really be this pumping action 82 00:04:21,565 --> 00:04:23,333 in the belly. 83 00:04:23,333 --> 00:04:24,968 Alright, so here we go, inhale, 84 00:04:24,968 --> 00:04:27,170 sit up nice and tall. 85 00:04:27,170 --> 00:04:29,273 Exhale, empty it all out. 86 00:04:30,644 --> 00:04:32,312 And inhale to begin. 87 00:04:33,123 --> 00:04:36,026 (exhaling sharply) 88 00:05:04,458 --> 00:05:07,527 Take a deep breath in, and then release. 89 00:05:07,527 --> 00:05:10,464 Open palms, release them to the tops of the thighs 90 00:05:10,464 --> 00:05:14,601 or the knees, close your eyes and notice how you feel. 91 00:05:19,393 --> 00:05:20,281 Fabulous. 92 00:05:20,281 --> 00:05:22,662 This time, left hand in, right hand on top, 93 00:05:22,662 --> 00:05:24,398 loop the shoulders one more time. 94 00:05:24,398 --> 00:05:26,299 So if you're really new to this practice, 95 00:05:26,299 --> 00:05:27,634 just do your breast, 96 00:05:27,634 --> 00:05:29,903 (laughs) do your breast (snaps) 97 00:05:29,903 --> 00:05:32,639 do your best, take breaks when you need to 98 00:05:32,639 --> 00:05:35,509 and again, work on keeping the upper body soft 99 00:05:35,509 --> 00:05:38,345 and still and really initiating that movement 100 00:05:38,345 --> 00:05:39,821 from the naval. 101 00:05:40,754 --> 00:05:44,658 Okay, here we go, inhale, sit up nice and tall. 102 00:05:44,658 --> 00:05:46,927 Exhale to empty it all out. 103 00:05:48,352 --> 00:05:50,020 And inhale to begin. 104 00:05:51,458 --> 00:05:54,361 (exhaling sharply) 105 00:06:14,745 --> 00:06:16,079 10 more seconds. 106 00:06:22,779 --> 00:06:25,564 And release. Deep breath in. 107 00:06:26,713 --> 00:06:28,282 Exhale to empty it out. 108 00:06:28,282 --> 00:06:31,852 Palms face up, close your eyes and observe. 109 00:06:38,248 --> 00:06:40,763 Awesome. Then see if you can remain in this role 110 00:06:40,763 --> 00:06:42,708 of the observer, soft and easy 111 00:06:42,708 --> 00:06:44,543 as we transition to all fours. 112 00:06:44,543 --> 00:06:48,280 If you have towel or blanky, go ahead and roll it out, 113 00:06:48,280 --> 00:06:51,547 set yourself up for greatness 114 00:06:51,547 --> 00:06:55,078 by creating a little padding for the knees. 115 00:06:56,156 --> 00:06:59,960 So one of the reasons I love this 31 day 116 00:06:59,960 --> 00:07:03,163 Yoga Revolution together is that it really is, 117 00:07:03,163 --> 00:07:05,165 it kind of resembles like when we were kids 118 00:07:05,165 --> 00:07:08,235 and we would have spring break or, 119 00:07:08,235 --> 00:07:11,037 that's why I love the idea of yoga camp so much too, 120 00:07:11,037 --> 00:07:15,542 is we create this little space of goodness and love 121 00:07:15,542 --> 00:07:17,010 to play in and explore. 122 00:07:17,010 --> 00:07:19,246 So as we pad the knees, we're not padding the knees 123 00:07:19,246 --> 00:07:20,847 because oh, I have bad knees. 124 00:07:20,847 --> 00:07:22,883 We're padding the knees because it's an act of love 125 00:07:22,883 --> 00:07:23,917 and playfulness. 126 00:07:23,917 --> 00:07:26,553 So something to consider each time you transition. 127 00:07:26,553 --> 00:07:28,722 Okay, here we go. 128 00:07:28,722 --> 00:07:31,892 So we're gonna come to tabletop position. 129 00:07:31,892 --> 00:07:35,962 Knees are padded, spread the palms super wide, 130 00:07:35,962 --> 00:07:38,064 really spread the fingertips today my friends, 131 00:07:38,064 --> 00:07:39,065 like starfish. 132 00:07:39,065 --> 00:07:43,710 We're gonna start really feeling that hand to earth connect, 133 00:07:44,381 --> 00:07:46,616 and same with the toes, see if you can press 134 00:07:46,616 --> 00:07:50,787 the tops of the feet and the toes into the ground, 135 00:07:50,787 --> 00:07:53,290 tug the shoulders away from the ears, 136 00:07:53,290 --> 00:07:54,624 and find length. 137 00:07:55,966 --> 00:07:58,135 Now notice just how it feels. 138 00:07:58,135 --> 00:08:00,971 So the energy might be low today, that's okay, 139 00:08:00,971 --> 00:08:02,973 we'll honor exactly where you're at today. 140 00:08:02,973 --> 00:08:05,475 Or you might have lots of good juju, 141 00:08:05,475 --> 00:08:07,444 there's a little bug over there, a little friend. 142 00:08:07,444 --> 00:08:09,746 (clicks) No kill policy here, 143 00:08:09,746 --> 00:08:12,549 just gonna do some yoga with me. 144 00:08:12,549 --> 00:08:14,618 Notice how you feel, 145 00:08:14,618 --> 00:08:15,986 and then see if you can just support that, 146 00:08:15,986 --> 00:08:19,056 support that with breath, support that by allowing 147 00:08:19,056 --> 00:08:21,425 the breath to take over and maybe the thinking mind 148 00:08:21,425 --> 00:08:23,360 can take a little break. 149 00:08:23,360 --> 00:08:24,694 Maybe you find support from within, 150 00:08:24,694 --> 00:08:28,118 but lifting up, imagine your back body 151 00:08:28,118 --> 00:08:30,867 lifting up to the ceiling, 152 00:08:30,867 --> 00:08:33,869 and here we go, Cat-Cow, moving nice and slow, 153 00:08:33,869 --> 00:08:36,073 inhale, drop the belly. 154 00:08:36,073 --> 00:08:39,475 Tail bone reaches up, crown of the head reaches up, 155 00:08:39,475 --> 00:08:42,845 heart opens forward and then exhale, 156 00:08:42,845 --> 00:08:45,515 rounding through, chin to chest. 157 00:08:47,984 --> 00:08:49,386 Inhale, drop the belly, 158 00:08:49,386 --> 00:08:51,621 feel the skin of the front body stretch, 159 00:08:51,621 --> 00:08:53,690 press into your fingers, 160 00:08:53,690 --> 00:08:55,692 and exhale, rounding through, 161 00:08:55,692 --> 00:08:59,296 just feel the skin of the back body stretch. 162 00:08:59,296 --> 00:09:01,131 One more time, inhale, 163 00:09:02,552 --> 00:09:04,235 long belly here, 164 00:09:05,315 --> 00:09:10,009 and exhale, naval draws all the way up. 165 00:09:10,924 --> 00:09:12,759 Beautiful, inhale, come back to center, 166 00:09:12,759 --> 00:09:14,961 bump the hips to the left and carve a line 167 00:09:14,961 --> 00:09:16,796 with your nose to look all the way 168 00:09:16,796 --> 00:09:19,199 towards the back right corner of your mat. 169 00:09:19,199 --> 00:09:20,634 Find an extension through the crown, 170 00:09:20,634 --> 00:09:22,402 then everyone bend your elbows and press away 171 00:09:22,402 --> 00:09:24,104 from your yoga mat, find more length 172 00:09:24,104 --> 00:09:26,773 in the upper back body, in the neck, 173 00:09:26,773 --> 00:09:28,575 then slowly come back to center, 174 00:09:28,575 --> 00:09:30,744 bump the hips to the right and carve a line 175 00:09:30,744 --> 00:09:32,579 with your nose all the way round, 176 00:09:32,579 --> 00:09:36,016 look past your left shoulder, breathing deep here, 177 00:09:36,016 --> 00:09:37,984 feel that stretch in the side body, 178 00:09:37,984 --> 00:09:40,687 and then press away from your yoga mat. 179 00:09:40,687 --> 00:09:44,524 So we're working and building the arm muscles, 180 00:09:44,524 --> 00:09:48,161 finding lift in the heart, one more big breath in here. 181 00:09:48,161 --> 00:09:49,996 And then exhale, release. 182 00:09:49,996 --> 00:09:53,700 Curl the toes under, slowly walk the hands all the way back, 183 00:09:53,700 --> 00:09:55,602 we'll come off the wrists for just a moment here, 184 00:09:55,602 --> 00:09:57,504 walk the knees in line with the hip points 185 00:09:57,504 --> 00:09:58,492 just for stability. 186 00:09:58,492 --> 00:10:01,708 We're breathing into the soles of the feet here. 187 00:10:01,708 --> 00:10:02,869 And then we'll take Thriller arms, 188 00:10:02,869 --> 00:10:06,713 fingertips down, really reaching through the forearms here, 189 00:10:06,713 --> 00:10:09,349 plug the shoulders in, 190 00:10:09,349 --> 00:10:11,284 find that lift up from the pelvic floor. 191 00:10:11,284 --> 00:10:12,652 So we're not just hanging here, 192 00:10:12,652 --> 00:10:16,222 but we're connecting to the energetic body. 193 00:10:19,776 --> 00:10:22,679 Then flip the script, press the palms forwards, 194 00:10:22,679 --> 00:10:26,016 spread the fingertips, kind of claw through your nails 195 00:10:26,016 --> 00:10:29,352 here and then take that forward and all the way back down. 196 00:10:29,352 --> 00:10:30,720 Keep clawing into the ground, 197 00:10:30,720 --> 00:10:34,891 tabletop position, we come onto the tops of the feet again. 198 00:10:36,049 --> 00:10:38,852 And this time, on an inhale, 199 00:10:38,852 --> 00:10:40,633 curl the right toes under and 200 00:10:40,633 --> 00:10:42,623 send the right heel out long. 201 00:10:43,633 --> 00:10:46,036 Find a stretch here, maybe creating a little sawing motion 202 00:10:46,036 --> 00:10:47,609 front to back. 203 00:10:48,558 --> 00:10:50,193 And then draw a line with your right toes, 204 00:10:50,193 --> 00:10:53,997 all the way out past the left edge of your mat here, 205 00:10:53,997 --> 00:10:55,832 kind of bumping the hips to the right 206 00:10:55,832 --> 00:10:58,401 as you send your right toes to the left. 207 00:10:58,401 --> 00:11:00,871 Turn your gaze to look at your right toes 208 00:11:00,871 --> 00:11:02,072 and then again, don't collapse 209 00:11:02,072 --> 00:11:04,107 but press away from your yoga mat. 210 00:11:04,107 --> 00:11:06,109 So, we're finding a little contraction 211 00:11:06,109 --> 00:11:08,584 in the left obliques and a big stretch 212 00:11:08,584 --> 00:11:09,746 on the right side body. 213 00:11:09,746 --> 00:11:12,115 One more breath here, 214 00:11:12,115 --> 00:11:13,883 and then exhale, knee to nose, 215 00:11:13,883 --> 00:11:15,285 bring it all the way in, 216 00:11:15,285 --> 00:11:16,720 round up through the spine, 217 00:11:16,720 --> 00:11:18,822 move from a place of connect, 218 00:11:18,822 --> 00:11:20,991 squeeze and lift, 219 00:11:20,991 --> 00:11:23,260 and then release, tabletop. 220 00:11:24,284 --> 00:11:27,477 Awesome. Curl the left toes under, 221 00:11:27,477 --> 00:11:31,424 find a little motion front to back. 222 00:11:31,424 --> 00:11:32,545 And then when you're ready, 223 00:11:32,545 --> 00:11:34,110 when you feel like you have lots of awareness 224 00:11:34,110 --> 00:11:35,929 throughout the whole body, 225 00:11:35,929 --> 00:11:38,998 send the left toes over to the right. 226 00:11:40,190 --> 00:11:41,858 We can track through the right obliques here, 227 00:11:41,858 --> 00:11:43,927 feel that big stretch through the left side body, 228 00:11:43,927 --> 00:11:46,296 press away from your yoga mat, don't collapse, 229 00:11:46,296 --> 00:11:47,364 lift the back of the neck, 230 00:11:47,364 --> 00:11:50,533 maybe tuck the chin slightly. 231 00:11:50,533 --> 00:11:53,970 Inhale, and then exhale all the way back in, 232 00:11:53,970 --> 00:11:57,774 knee to nose, move with control, with ease, 233 00:11:57,774 --> 00:11:59,175 squeeze and lift, 234 00:12:00,744 --> 00:12:02,445 and then release, tabletop. 235 00:12:02,445 --> 00:12:03,450 Awesome. This time, 236 00:12:03,450 --> 00:12:05,382 keep the tops of the feet down, 237 00:12:05,382 --> 00:12:09,519 so don't curl the toes and send the hips back. 238 00:12:09,519 --> 00:12:12,355 Hands come to the tops of the thighs, 239 00:12:12,355 --> 00:12:15,225 so the toes should spill off your towel here 240 00:12:15,225 --> 00:12:18,895 and then we sit up nice and tall, Hero Pose. 241 00:12:20,827 --> 00:12:23,596 Close your eyes, just notice how you feel, 242 00:12:23,596 --> 00:12:26,944 feel the rushing of blood, 243 00:12:26,944 --> 00:12:30,008 fresh blood into the body. 244 00:12:32,725 --> 00:12:34,561 Wonderful and then we'll send the fingertips 245 00:12:34,561 --> 00:12:36,463 all the way out, claw the nails 246 00:12:36,463 --> 00:12:37,697 and take it forward. 247 00:12:37,697 --> 00:12:41,601 And then take that same image of clawing into the ground, 248 00:12:41,601 --> 00:12:42,769 into tabletop. 249 00:12:43,523 --> 00:12:44,758 Alright, here we go. 250 00:12:44,758 --> 00:12:46,526 Inhale, send the right toes out, 251 00:12:46,526 --> 00:12:50,597 this time lift from the right inner thigh. 252 00:12:50,597 --> 00:12:52,032 Turn the right pinky toe down 253 00:12:52,032 --> 00:12:53,933 and press away from your yoga mat. 254 00:12:53,933 --> 00:12:56,536 Long through all four sides of the torso. 255 00:12:56,536 --> 00:12:58,905 On your next big breath in, send the left fingertips 256 00:12:58,905 --> 00:13:00,640 forward for spinal balance, 257 00:13:00,640 --> 00:13:01,941 pull the left shoulder in, 258 00:13:01,941 --> 00:13:03,643 it's as if you're shaking someone's hand 259 00:13:03,643 --> 00:13:05,912 with this left palm, 260 00:13:05,912 --> 00:13:08,381 and then tuck the chin, lengthen. 261 00:13:08,381 --> 00:13:10,717 Alright, inhale in, exhale, knee to nose, 262 00:13:10,717 --> 00:13:12,619 moving with the breath, building strength, 263 00:13:12,619 --> 00:13:14,804 clawing into your fingerprints. 264 00:13:14,804 --> 00:13:16,356 Inhale to expand. 265 00:13:17,213 --> 00:13:20,216 One more time, exhale, knee to nose. 266 00:13:21,014 --> 00:13:22,148 Then inhale to expand. 267 00:13:22,148 --> 00:13:23,149 Now this time, listen carefully, 268 00:13:23,149 --> 00:13:24,851 press on your foundation, 269 00:13:24,851 --> 00:13:27,623 then exhale, turn, left fingertips 270 00:13:27,623 --> 00:13:29,522 reach all the way to the left, 271 00:13:29,522 --> 00:13:31,411 turn to look past your left shoulder, 272 00:13:31,411 --> 00:13:34,347 then bend your right knee and touch your left toes. 273 00:13:34,347 --> 00:13:36,716 Press away from your yoga mat, don't collapse. 274 00:13:36,716 --> 00:13:38,518 Then inhale to expand, 275 00:13:39,272 --> 00:13:40,673 spread the fingers, spread the toes, 276 00:13:40,673 --> 00:13:42,775 and exhale, knee to nose. 277 00:13:44,077 --> 00:13:45,608 Inhale to expand. 278 00:13:46,950 --> 00:13:49,152 Exhale, bend the right knee, reach behind, 279 00:13:49,152 --> 00:13:50,720 open up through the left shoulder, 280 00:13:50,720 --> 00:13:52,355 touch your toes. 281 00:13:52,355 --> 00:13:54,190 Then inhale to expand. 282 00:13:55,452 --> 00:13:57,020 And exhale, knee to nose. 283 00:13:57,020 --> 00:13:58,288 One more time, we got this. 284 00:13:58,288 --> 00:13:59,689 Inhale to expand. 285 00:14:01,234 --> 00:14:03,803 Exhale, reaching to touch your toes. 286 00:14:03,803 --> 00:14:05,805 Press away from your yoga mat, 287 00:14:05,805 --> 00:14:08,124 open, inhale to expand. 288 00:14:08,721 --> 00:14:11,417 And exhale, all fours. 289 00:14:12,789 --> 00:14:15,625 Curl the toes under, send it back. 290 00:14:18,808 --> 00:14:20,610 Loop the shoulders, inhale in, 291 00:14:20,610 --> 00:14:24,014 take a moment to check in here each time. 292 00:14:27,250 --> 00:14:28,785 Awesome, then send the hands forward, 293 00:14:28,785 --> 00:14:32,422 claw your nails, take that energy all the way down. 294 00:14:32,422 --> 00:14:33,723 So we don't want to collapse into the wrists 295 00:14:33,723 --> 00:14:36,192 or the shoulders here, really pressing away. 296 00:14:36,192 --> 00:14:37,594 Alright, here we go, second side. 297 00:14:37,594 --> 00:14:39,863 Curl the left toes under, send that left heel back. 298 00:14:39,863 --> 00:14:42,399 When you're ready, inhale, lift it up. 299 00:14:42,399 --> 00:14:44,667 So find that containment up through the front body, 300 00:14:44,667 --> 00:14:47,137 hug the lower ribs in, engage the upper abdominals, 301 00:14:47,137 --> 00:14:48,138 and then when you're ready, 302 00:14:48,138 --> 00:14:49,973 inhale, reach the right fingertips forward, 303 00:14:49,973 --> 00:14:51,574 plug that right shoulder in again, 304 00:14:51,574 --> 00:14:52,609 you're shaking someone's hand here, 305 00:14:52,609 --> 00:14:54,477 right thumb is up. 306 00:14:54,477 --> 00:14:57,536 And then here we go, inhale to find expansion. 307 00:14:57,536 --> 00:15:01,106 Exhale, knee to nose, with control. 308 00:15:01,106 --> 00:15:02,874 Contract, naval draws in, 309 00:15:02,874 --> 00:15:04,710 then inhale to expand. 310 00:15:05,822 --> 00:15:08,057 And exhale, knee to nose. 311 00:15:08,057 --> 00:15:10,894 Hug the lower ribs in and up. 312 00:15:10,894 --> 00:15:13,029 Inhale to expand, now listen carefully, 313 00:15:13,029 --> 00:15:15,798 here we go, this time turning past the right shoulder, 314 00:15:15,798 --> 00:15:17,066 reaching the right fingertips back 315 00:15:17,066 --> 00:15:18,368 and then bending the left knee. 316 00:15:18,368 --> 00:15:20,069 Try to touch your toes. 317 00:15:20,069 --> 00:15:21,504 Inhale to expand. 318 00:15:23,042 --> 00:15:24,777 Exhale, knee to nose. 319 00:15:26,883 --> 00:15:28,985 Inhale to expand, spread the fingers, 320 00:15:28,985 --> 00:15:30,653 spread the toes. 321 00:15:30,653 --> 00:15:33,456 Exhale, bend the left knee, reach back, 322 00:15:33,456 --> 00:15:35,925 touch your left toes. 323 00:15:35,925 --> 00:15:37,360 Inhale to expand. 324 00:15:38,565 --> 00:15:40,300 Exhale, knee to nose. 325 00:15:42,365 --> 00:15:45,268 Last one, inhale to expand. 326 00:15:45,268 --> 00:15:46,970 Slow and steady, don't rush it, 327 00:15:46,970 --> 00:15:47,970 stretching the quad, 328 00:15:47,970 --> 00:15:49,405 opening up through the pectorals, 329 00:15:49,405 --> 00:15:52,375 the chest, lift your heart. 330 00:15:52,375 --> 00:15:54,364 And inhale, expand. 331 00:15:54,914 --> 00:15:57,350 And exhale, release back down. 332 00:15:57,350 --> 00:15:59,352 Awesome, this time bring the big toes together, 333 00:15:59,352 --> 00:16:01,654 knees as wide as the blanket or your mat, 334 00:16:01,654 --> 00:16:02,989 and then send the hips back, 335 00:16:02,989 --> 00:16:04,491 Extended Child's Pose. 336 00:16:04,491 --> 00:16:08,281 Reach the arms forward, really active arms here. 337 00:16:08,281 --> 00:16:10,517 And then melt your heart down, 338 00:16:10,517 --> 00:16:11,774 take a rest. 339 00:16:25,094 --> 00:16:27,964 Press into the tops of the feet. 340 00:16:27,964 --> 00:16:31,007 Moving from your center, draw the naval up, 341 00:16:31,007 --> 00:16:33,009 come all the way back. 342 00:16:33,009 --> 00:16:34,911 This time we're going to walk the elbows 343 00:16:34,911 --> 00:16:36,512 right underneath the shoulders, 344 00:16:36,512 --> 00:16:39,549 walk the knees right underneath the hips, 345 00:16:39,549 --> 00:16:42,685 and then curl the toes under and slide the right heel back 346 00:16:42,685 --> 00:16:44,020 and then slide the left heel back, 347 00:16:44,020 --> 00:16:45,588 Forearm Plank. 348 00:16:45,588 --> 00:16:49,158 So take a second to look down and really get your hips 349 00:16:49,158 --> 00:16:51,828 in line with your heels and your shoulders. 350 00:16:51,828 --> 00:16:54,097 One nice long line from the crown to the tail, 351 00:16:54,097 --> 00:16:55,732 and then carve a line with your nose 352 00:16:55,732 --> 00:16:57,834 and look forward between your thumbs. 353 00:16:57,834 --> 00:16:59,602 Press into your fingerprints, 354 00:16:59,602 --> 00:17:01,404 claw into the ground here. 355 00:17:01,404 --> 00:17:03,840 We're here for five, breathe deep, 356 00:17:03,840 --> 00:17:06,641 feel that Prana, that shake, four, 357 00:17:07,542 --> 00:17:10,633 three, soft in the face, 358 00:17:10,633 --> 00:17:12,507 two, and one, 359 00:17:12,507 --> 00:17:15,708 release hips, belly all the way down. 360 00:17:15,708 --> 00:17:19,011 Slide the hands back in line with the ribs, 361 00:17:19,011 --> 00:17:20,613 tuck the chin into the chest, 362 00:17:20,613 --> 00:17:22,115 forehead kisses the mat, 363 00:17:22,115 --> 00:17:24,951 and then inhale, lift up Cobra. 364 00:17:24,951 --> 00:17:26,618 See if you can really find this wave 365 00:17:26,618 --> 00:17:28,821 in the spine today as you exhale. 366 00:17:28,821 --> 00:17:29,959 Release. 367 00:17:30,723 --> 00:17:33,726 Then tuck the chin, inhale. 368 00:17:33,726 --> 00:17:36,891 Slowly rise up and exhale, 369 00:17:36,891 --> 00:17:39,373 release, really pressing into your feet. 370 00:17:39,373 --> 00:17:41,404 One more time, inhale, rise up, 371 00:17:41,404 --> 00:17:43,907 maybe do a little taller this time. 372 00:17:43,907 --> 00:17:45,308 And then release. 373 00:17:47,353 --> 00:17:48,401 Beautiful. 374 00:17:48,401 --> 00:17:53,259 Curl the toes under, press back up to all fours. 375 00:17:53,259 --> 00:17:55,230 Wonderful. 376 00:17:55,230 --> 00:17:58,504 So find your strong tabletop once again, 377 00:17:59,712 --> 00:18:01,043 and this time we're gonna press away 378 00:18:01,043 --> 00:18:03,683 from the yoga mat, press into the top of that left foot 379 00:18:03,683 --> 00:18:06,552 and slowly lift the right knee out to the side, 380 00:18:06,552 --> 00:18:07,987 so like a fire hydrant. 381 00:18:07,987 --> 00:18:09,388 Great for the booty here. 382 00:18:09,388 --> 00:18:12,058 But what I'm wanting to do is create this long line 383 00:18:12,058 --> 00:18:14,627 from the crown of the head to the tip of the tail bone, 384 00:18:14,627 --> 00:18:17,363 maintain that Shakti or that Prana, that energy, 385 00:18:17,363 --> 00:18:18,651 all the way up and down the spine, 386 00:18:18,651 --> 00:18:20,099 so not collapsing here, 387 00:18:20,099 --> 00:18:22,335 to get my workout in, quite the contrary. 388 00:18:22,335 --> 00:18:25,138 I'm maintaining that awareness through the spine, 389 00:18:25,138 --> 00:18:29,041 and then eventually I'll draw small circles 390 00:18:29,041 --> 00:18:32,879 with that hip so with the knee one way 391 00:18:32,879 --> 00:18:34,213 and then the other. 392 00:18:34,213 --> 00:18:37,517 But the goal is to actually see if I can keep this awareness 393 00:18:37,517 --> 00:18:41,120 in the spine, in my energetic body, 394 00:18:41,120 --> 00:18:44,891 lifting up as I press away from our yoga mat. 395 00:18:47,867 --> 00:18:52,038 And then reverse the circle if you haven't already. 396 00:18:53,049 --> 00:18:54,183 And see if you can really isolate, 397 00:18:54,183 --> 00:18:56,753 just moving that hip socket, 398 00:18:56,753 --> 00:18:59,822 it's not shifting the shoulder, 399 00:18:59,822 --> 00:19:03,059 trying to distribute the weight evenly. 400 00:19:04,163 --> 00:19:05,898 Wonderful, and then release. 401 00:19:05,898 --> 00:19:06,899 If you need to take a little break, 402 00:19:06,899 --> 00:19:08,468 you need to come up onto the fists, 403 00:19:08,468 --> 00:19:10,970 or do rotations with the wrists, 404 00:19:10,970 --> 00:19:13,506 otherwise we're heading right into the second set. 405 00:19:13,506 --> 00:19:15,508 Tops of the shoulders draw away from the ears, 406 00:19:15,508 --> 00:19:18,277 so elbows, bony part of your elbows is going back, 407 00:19:18,277 --> 00:19:21,347 and the elbow creases are going forward. 408 00:19:21,347 --> 00:19:23,416 Root down through that index finger and thumb, 409 00:19:23,416 --> 00:19:25,151 hug everything up through the midline, 410 00:19:25,151 --> 00:19:26,853 press into the top of the right foot 411 00:19:26,853 --> 00:19:28,921 and then slowly we'll lift the left knee 412 00:19:28,921 --> 00:19:32,244 all the way out to the side like a fire hydrant. 413 00:19:32,244 --> 00:19:33,899 Great for the glute. 414 00:19:34,587 --> 00:19:36,289 Hug to the midline. 415 00:19:36,289 --> 00:19:39,325 Connect to the energetic body here for stability. 416 00:19:39,325 --> 00:19:42,028 Breathe deep, feel that heat, that Prana, 417 00:19:42,028 --> 00:19:45,415 woo, to be alive today. 418 00:19:45,415 --> 00:19:48,819 Lifting up back body all the way to the ceiling 419 00:19:48,819 --> 00:19:49,853 and then when you're ready, 420 00:19:49,853 --> 00:19:52,345 drawing big circles here. 421 00:19:53,786 --> 00:19:58,758 And see if you can keep the upper body nice and stable, 422 00:19:58,758 --> 00:20:01,313 and the neck nice and long. 423 00:20:06,219 --> 00:20:09,489 Full body strengthener here, draw the naval in and up, 424 00:20:09,489 --> 00:20:11,858 press into all of your knuckles, 425 00:20:11,858 --> 00:20:15,328 reverse your circle if you haven't already. 426 00:20:15,328 --> 00:20:19,165 Keep pressing into the top of your right foot. 427 00:20:21,394 --> 00:20:24,983 Beautiful. Do one more, you got this, you got this. 428 00:20:24,983 --> 00:20:26,218 And then release. 429 00:20:26,218 --> 00:20:27,176 Awesome. 430 00:20:27,176 --> 00:20:29,121 This time, bring the knees together, 431 00:20:29,121 --> 00:20:31,256 feet together, send the hips back, 432 00:20:31,256 --> 00:20:35,527 fingertips back, palms face up, Child's Pose. 433 00:20:35,527 --> 00:20:37,863 So if you want to get an extra stretch in the wrist, 434 00:20:37,863 --> 00:20:40,065 you'll just send your fingertips up towards the sky, 435 00:20:40,065 --> 00:20:43,468 kind of like Thriller arms but face down. 436 00:20:48,908 --> 00:20:51,262 And breathe deep here. 437 00:21:05,998 --> 00:21:09,936 And slowly reaching the fingertips up, 438 00:21:09,936 --> 00:21:11,938 carving a line with the nose, 439 00:21:11,938 --> 00:21:13,906 pressing back up to all fours, 440 00:21:13,906 --> 00:21:16,242 and we'll make our way to Downward Facing Dog. 441 00:21:16,242 --> 00:21:17,810 So take your time getting there, 442 00:21:17,810 --> 00:21:18,945 your blanket can stay there, 443 00:21:18,945 --> 00:21:21,884 curl the toes under, peeling up, 444 00:21:24,413 --> 00:21:27,377 continuing to deepen the breath. 445 00:21:34,694 --> 00:21:38,364 So soft bend in the knees here as you hug the lower ribs in, 446 00:21:38,364 --> 00:21:39,832 draw your naval in and up, 447 00:21:39,832 --> 00:21:41,400 tug the shoulders away from the ears, 448 00:21:41,400 --> 00:21:45,571 we'll take one more breath cycle here, you got this. 449 00:21:48,761 --> 00:21:50,630 Fabulous, then walk the feet together. 450 00:21:50,630 --> 00:21:52,665 Inhale, lift the right leg up high 451 00:21:52,665 --> 00:21:55,625 and exhale, knee to nose, 452 00:21:55,625 --> 00:21:58,184 and step it all way up, nice, low lunge. 453 00:21:58,184 --> 00:22:01,537 Back knee comes to the blanket or the towel, 454 00:22:01,537 --> 00:22:04,203 and we inhale, loop the shoulders, 455 00:22:04,203 --> 00:22:05,638 let the heart radiate forward. 456 00:22:05,638 --> 00:22:07,703 So, we've been coming to this shape slowly, 457 00:22:07,703 --> 00:22:09,165 opening up this pose in the body. 458 00:22:09,165 --> 00:22:11,567 If it feels good you can walk the left knee back, 459 00:22:11,567 --> 00:22:14,670 just a little bit, but only if it feels right. 460 00:22:14,670 --> 00:22:17,773 Then back toes are gonna stay curled under here, 461 00:22:17,773 --> 00:22:19,575 and we're gonna slowly lift the fingertips, 462 00:22:19,575 --> 00:22:21,130 let them hover. 463 00:22:21,130 --> 00:22:23,512 Now take this into account, 464 00:22:23,512 --> 00:22:26,716 draw the naval in and up, in and up 465 00:22:26,716 --> 00:22:28,317 and then let that be what lifts you up, 466 00:22:28,317 --> 00:22:30,119 naval drawing in and up, in and up, 467 00:22:30,119 --> 00:22:31,554 in and up. 468 00:22:31,554 --> 00:22:33,622 Then maybe we take the fingertips all the way up 469 00:22:33,622 --> 00:22:38,194 and overhead, or hands can come to the waistline. 470 00:22:38,194 --> 00:22:40,062 Squeezing your thighs to the midline, you got this, 471 00:22:40,062 --> 00:22:41,403 big breath in, 472 00:22:42,358 --> 00:22:45,027 and then exhale, slowly release. 473 00:22:46,152 --> 00:22:50,122 Walk the hands to the left side of the yoga mat, 474 00:22:50,122 --> 00:22:52,124 and then we're gonna work to drop the elbows down 475 00:22:52,124 --> 00:22:53,592 so if the elbows don't come down, 476 00:22:53,592 --> 00:22:56,295 you'll just work in plank, palms on the earth. 477 00:22:56,295 --> 00:22:58,497 Otherwise, I'm gonna work to slowly bring my forearms 478 00:22:58,497 --> 00:23:02,735 down, and I'm going to draw my naval in and up, 479 00:23:02,735 --> 00:23:04,403 and I'm gonna step back to either Forearm Plank 480 00:23:04,403 --> 00:23:05,378 or Plank. 481 00:23:05,378 --> 00:23:06,639 So if your hands are on the ground, 482 00:23:06,639 --> 00:23:09,942 you'll lift the back knee and step back to Plank. 483 00:23:09,942 --> 00:23:13,512 Or, we'll go forearms to the ground, 484 00:23:13,512 --> 00:23:15,748 draw the naval in and up, 485 00:23:15,748 --> 00:23:18,684 and slowly step back, Forearm Plank. 486 00:23:18,684 --> 00:23:21,253 Full body strengthener, whichever variation you choose. 487 00:23:21,253 --> 00:23:24,156 Inhale in, then exhale slowly, 488 00:23:24,156 --> 00:23:28,327 lower the knees, Child's Pose, nice work. 489 00:23:28,327 --> 00:23:32,498 Big breath in, big breath to really empty it all out. 490 00:23:34,640 --> 00:23:35,474 Gorgeous. 491 00:23:35,474 --> 00:23:38,411 Inhale, come back up to all fours, 492 00:23:38,411 --> 00:23:41,781 and exhale, make your way to Downward Facing Dog. 493 00:23:41,781 --> 00:23:45,951 Hips up high, nice awareness in that index finger 494 00:23:45,951 --> 00:23:48,154 and thumbs so really root down through the index finger 495 00:23:48,154 --> 00:23:49,260 and thumb. 496 00:23:51,030 --> 00:23:52,858 Then when you're ready, walk the feet together, 497 00:23:52,858 --> 00:23:54,967 inhale, lift the left leg up high. 498 00:23:54,967 --> 00:23:56,735 Exhale, knee to nose. 499 00:23:58,260 --> 00:23:59,395 Cultivating strength. 500 00:23:59,395 --> 00:24:02,465 Step it up, lower the back knee down to your blanket, 501 00:24:02,465 --> 00:24:04,133 and we'll loop the shoulders, 502 00:24:04,133 --> 00:24:05,968 let's keep those back toes curled under today, 503 00:24:05,968 --> 00:24:07,803 as we squeeze in your thighs to the midline. 504 00:24:07,803 --> 00:24:09,438 So you might just stay here nice and low, 505 00:24:09,438 --> 00:24:12,375 depending on your energy level. 506 00:24:12,375 --> 00:24:17,092 Or fingertips will begin to hover and lift. 507 00:24:17,092 --> 00:24:19,558 Now again, don't let the arms swinging up 508 00:24:19,558 --> 00:24:20,329 be what lifts you. 509 00:24:20,329 --> 00:24:23,028 In fact, really go slow so you can try to move 510 00:24:23,028 --> 00:24:24,229 from your center here. 511 00:24:24,229 --> 00:24:25,735 Naval draws in and up, 512 00:24:25,735 --> 00:24:28,557 naval draws in and up, we call this Uddiyana Bandha 513 00:24:28,557 --> 00:24:30,993 where the naval draws inward and then upward. 514 00:24:30,993 --> 00:24:33,035 These muscles draw in and up, in and up, 515 00:24:33,035 --> 00:24:34,770 in and up. 516 00:24:34,770 --> 00:24:36,048 And so with the back toes curled under, 517 00:24:36,048 --> 00:24:37,636 I'm getting really great stretch here, 518 00:24:37,636 --> 00:24:39,078 pull the left hip crease back, 519 00:24:39,078 --> 00:24:42,014 hands come to the waistline. 520 00:24:42,014 --> 00:24:46,151 Or, reach the arms all the way up and overhead. 521 00:24:47,460 --> 00:24:51,074 Big inhale to embrace, embody the pose. 522 00:24:52,498 --> 00:24:55,901 And exhale to soften and release. 523 00:24:55,901 --> 00:24:58,037 Left hand comes inward to join the right, 524 00:24:58,037 --> 00:24:58,822 and so we're gonna 525 00:24:58,822 --> 00:25:00,940 walk out to little Lizard variation here. 526 00:25:00,940 --> 00:25:03,242 Plant the palms, step it back to Plank 527 00:25:03,242 --> 00:25:06,479 or slowly, take your time here, no rush, 528 00:25:06,479 --> 00:25:08,481 coming down onto forearms, 529 00:25:08,481 --> 00:25:09,982 drawing the naval in and up, 530 00:25:09,982 --> 00:25:11,550 really connecting to your center 531 00:25:11,550 --> 00:25:14,787 and stepping it back from here. 532 00:25:14,787 --> 00:25:17,022 So take your time, explore. 533 00:25:19,315 --> 00:25:21,750 Wherever you are, in Plank or Forearm Plank, 534 00:25:21,750 --> 00:25:23,552 take a deep breath in, 535 00:25:23,552 --> 00:25:27,690 and then exhale, slowly lower the knees, Child's Pose. 536 00:25:28,981 --> 00:25:30,699 Take a rest. 537 00:25:30,699 --> 00:25:35,469 Deep breath in, exhale to empty it all out. 538 00:25:39,492 --> 00:25:40,493 Awesome. 539 00:25:40,493 --> 00:25:44,697 This time, tuck the chin, slowly roll it up. 540 00:25:44,697 --> 00:25:47,266 Take your time, take your time. 541 00:25:50,749 --> 00:25:53,385 Head over heart, heart over pelvis, 542 00:25:53,385 --> 00:25:54,854 stacking the line of the spine 543 00:25:54,854 --> 00:25:59,337 so that the energy can flow with ease. 544 00:26:01,113 --> 00:26:02,248 Alright. 545 00:26:02,248 --> 00:26:03,849 Now we're gonna take the blanket or the towel 546 00:26:03,849 --> 00:26:05,317 and move it to the side. 547 00:26:05,317 --> 00:26:06,652 You're welcome to keep it if you like, 548 00:26:06,652 --> 00:26:09,722 but I'm gonna move it to the side. 549 00:26:09,722 --> 00:26:12,791 We're gonna come to our bum, 550 00:26:12,791 --> 00:26:15,628 bring the hands behind the thighs, 551 00:26:15,628 --> 00:26:16,996 and don't blow through this, 552 00:26:16,996 --> 00:26:18,464 you'll really use this articulation. 553 00:26:18,464 --> 00:26:19,665 I've been trying to add more moments 554 00:26:19,665 --> 00:26:22,067 where I can really articulate my spine 555 00:26:22,067 --> 00:26:24,036 with the use of the ground. 556 00:26:24,036 --> 00:26:25,871 So loop the shoulders, inhale, 557 00:26:25,871 --> 00:26:27,473 lift your heart and then exhale. 558 00:26:27,473 --> 00:26:30,576 Starting at the tail, slowly lower down, 559 00:26:30,576 --> 00:26:32,311 nice and slow. 560 00:26:32,311 --> 00:26:33,846 So this is a good core workout, 561 00:26:33,846 --> 00:26:35,915 but it's really about finding that articulation 562 00:26:35,915 --> 00:26:37,550 through the spine, so good, 563 00:26:37,550 --> 00:26:39,080 so, so, so good. 564 00:26:41,353 --> 00:26:43,923 And then come to a nice full body stretch. 565 00:26:43,923 --> 00:26:46,759 Extend the legs out long, reach the fingertips 566 00:26:46,759 --> 00:26:49,261 all the way up and behind you. 567 00:26:50,239 --> 00:26:53,008 And then exhale, hands come down. 568 00:26:54,199 --> 00:26:56,612 Beautiful. Keep the left leg out long, 569 00:26:56,612 --> 00:26:58,147 use your hands on the earth, 570 00:26:58,147 --> 00:26:59,815 try to move from the middle here 571 00:26:59,815 --> 00:27:01,684 as you slowly bring the right knee 572 00:27:01,684 --> 00:27:03,285 all the way up and in. 573 00:27:03,285 --> 00:27:04,997 Great, and lace the fingertips, 574 00:27:04,997 --> 00:27:07,890 squeeze that right knee all the way up towards the heart, 575 00:27:07,890 --> 00:27:10,926 and then up towards your right shoulder. 576 00:27:10,926 --> 00:27:13,462 Stay firm through the top of that left thigh bone, 577 00:27:13,462 --> 00:27:16,432 inhale in, and then exhale. 578 00:27:16,432 --> 00:27:18,801 We're gonna switch, but nice and slow. 579 00:27:18,801 --> 00:27:21,970 Left leg comes in, right leg goes out. 580 00:27:22,891 --> 00:27:25,094 Squeeze the left knee in towards your heart 581 00:27:25,094 --> 00:27:28,831 and then open towards the left shoulder. 582 00:27:28,831 --> 00:27:30,432 And then switch, whenever you're ready. 583 00:27:30,432 --> 00:27:32,468 Now as you switch, see if you can keep your lower back 584 00:27:32,468 --> 00:27:34,937 flush with the mat, and the tail bone lifted up 585 00:27:34,937 --> 00:27:36,272 towards the sky. 586 00:27:37,222 --> 00:27:40,626 Soft and easy, back and forth, switching. 587 00:27:42,087 --> 00:27:44,757 Neck is nice and long. 588 00:27:44,757 --> 00:27:46,225 Hug the lower ribs in. 589 00:27:46,225 --> 00:27:51,130 Again, try to keep your lower back flush with the mat. 590 00:27:51,130 --> 00:27:51,964 Wonderful. 591 00:27:51,964 --> 00:27:53,966 Now you can keep going here, 592 00:27:53,966 --> 00:27:56,568 or bring the hands behind the head, 593 00:27:56,568 --> 00:27:58,704 and continue the action of the legs, 594 00:27:58,704 --> 00:28:01,774 and little yogi bicycle as the right knee comes up, 595 00:28:01,774 --> 00:28:05,577 we reach the left elbow out past the right edge of the mat, 596 00:28:05,577 --> 00:28:08,080 so try to bring your left shoulder 597 00:28:08,080 --> 00:28:11,950 to the center of your body and then come back. 598 00:28:11,950 --> 00:28:13,285 And then switch. 599 00:28:14,493 --> 00:28:17,896 So we started at this because this is about moving 600 00:28:17,896 --> 00:28:20,065 the energetic body with the physical body, 601 00:28:20,065 --> 00:28:21,500 with the muscles. 602 00:28:21,500 --> 00:28:25,037 Okay, so try to connect that to yogi bicycles here, 603 00:28:25,037 --> 00:28:26,205 whatever that means to you. 604 00:28:26,205 --> 00:28:30,943 Back and forth, keeping soft and relaxed in the face, 605 00:28:30,943 --> 00:28:33,445 lower back flush with the mat. 606 00:28:44,236 --> 00:28:46,405 Awesome, then even it out. 607 00:28:48,564 --> 00:28:49,798 Then we'll send both legs up, 608 00:28:49,798 --> 00:28:51,133 both fingertips up. 609 00:28:51,133 --> 00:28:54,103 Reach, and just like we did in our breath in the beginning, 610 00:28:54,103 --> 00:28:57,740 baby pulses, sharp exhale, passive inhale. 611 00:28:57,740 --> 00:29:00,743 (exhaling sharply) 612 00:29:00,743 --> 00:29:03,646 Lift the tail bone, lift the heels. 613 00:29:05,170 --> 00:29:07,106 Neck nice and long, send your gaze up. 614 00:29:07,106 --> 00:29:10,376 (exhaling sharply) 615 00:29:10,376 --> 00:29:11,377 So we're not here. 616 00:29:11,377 --> 00:29:14,279 (exhaling sharply) 617 00:29:16,939 --> 00:29:18,173 Keep it going. 618 00:29:18,173 --> 00:29:20,009 (exhaling sharply) 619 00:29:20,009 --> 00:29:21,010 10 more seconds. 620 00:29:21,010 --> 00:29:23,946 (exhaling sharply) 621 00:29:28,560 --> 00:29:29,995 Awesome, and release. 622 00:29:29,995 --> 00:29:31,997 Bring the knees wide, hands come to the belly, 623 00:29:31,997 --> 00:29:34,199 soles of the feet together. 624 00:29:34,199 --> 00:29:36,602 Snuggle your shoulder blades underneath your heart space, 625 00:29:36,602 --> 00:29:39,938 and begin to cool it off, smooth it out. 626 00:29:45,838 --> 00:29:49,441 Inhale in, and on your next exhale, 627 00:29:49,441 --> 00:29:51,941 relax the weight of your body completely and 628 00:29:51,941 --> 00:29:53,502 fully into the mat. 629 00:30:04,326 --> 00:30:05,761 And press the feet together, 630 00:30:05,761 --> 00:30:08,831 slowly draw the knees back into center. 631 00:30:08,831 --> 00:30:12,901 Press up off the toes and give yourself a big hug here. 632 00:30:12,901 --> 00:30:14,570 You can stay here, 633 00:30:14,570 --> 00:30:17,940 or we're gonna slowly peel the nose up towards the knee, 634 00:30:17,940 --> 00:30:19,241 it doesn't even have to come close, 635 00:30:19,241 --> 00:30:21,594 it's just the intention of coming into a little 636 00:30:21,594 --> 00:30:23,312 contraction here, a little ball, 637 00:30:23,312 --> 00:30:25,080 so it doesn't have to look like mine at all. 638 00:30:25,080 --> 00:30:28,884 Squeeze, naval draws down, tail bone draws up. 639 00:30:28,884 --> 00:30:31,620 Keep the shoulders relaxed, take one more big breath here, 640 00:30:31,620 --> 00:30:34,390 squeeze, squeeze, squeeze everything. 641 00:30:34,390 --> 00:30:36,325 And then exhale, let everything go. 642 00:30:36,325 --> 00:30:38,494 Bring your body out. 643 00:30:38,494 --> 00:30:40,929 Legs out long, arms out wide. 644 00:30:41,947 --> 00:30:43,248 You can take your blanky, 645 00:30:43,248 --> 00:30:45,350 bring it behind the backs of the legs, 646 00:30:45,350 --> 00:30:46,518 behind the backs of the knees, 647 00:30:46,518 --> 00:30:48,720 or you can pillow the head. 648 00:30:48,720 --> 00:30:51,123 I'm gonna come here for sure. 649 00:30:54,059 --> 00:30:56,395 And then take a deep breath in, 650 00:30:56,395 --> 00:30:59,498 and use your exhale to relax the weight of your body 651 00:30:59,498 --> 00:31:02,334 completely and fully into the mat. 652 00:31:06,241 --> 00:31:08,243 And notice how you feel. 653 00:31:11,463 --> 00:31:14,433 And so as we move onward in our journey, 654 00:31:14,433 --> 00:31:17,603 consider now the energetic body 655 00:31:17,603 --> 00:31:19,438 and the Prana at play. 656 00:31:20,265 --> 00:31:23,435 So as we begin to spike up our practice 657 00:31:23,435 --> 00:31:27,644 with more twists and strengthening poses 658 00:31:27,644 --> 00:31:29,752 I want to really feel the effects 659 00:31:29,752 --> 00:31:33,625 of the energetic body supporting the postures, 660 00:31:33,625 --> 00:31:36,561 but also these wonderful sensations 661 00:31:36,561 --> 00:31:40,556 that you can only feel if you're really listening. 662 00:31:40,556 --> 00:31:43,769 A feeling of 663 00:31:44,867 --> 00:31:47,867 the inner body moving. 664 00:31:49,678 --> 00:31:52,548 I just lost half my subscribers there. 665 00:31:52,548 --> 00:31:54,049 The feel of the inner body moving. 666 00:31:54,049 --> 00:31:55,284 But do you know, just stay open, 667 00:31:55,284 --> 00:31:56,385 you never know. 668 00:31:56,385 --> 00:31:57,786 At the very least you're gonna get a good workout 669 00:31:57,786 --> 00:31:59,534 so it's all good. 670 00:32:01,290 --> 00:32:02,491 Alright. 671 00:32:02,491 --> 00:32:04,259 Gently rock the head side to side, 672 00:32:04,259 --> 00:32:08,096 ear to ear, nice massage on the back of the head. 673 00:32:08,096 --> 00:32:10,599 And then just notice if you went into really fast 674 00:32:10,599 --> 00:32:12,901 rush mode, can you slow it down? 675 00:32:12,901 --> 00:32:14,703 And again, can we train ourselves 676 00:32:14,703 --> 00:32:17,496 to really pay attention, or pay more attention 677 00:32:17,496 --> 00:32:19,170 to the energetic body? 678 00:32:20,983 --> 00:32:22,051 And find what feels good 679 00:32:22,051 --> 00:32:25,821 is all about creating a space for the energy, 680 00:32:25,821 --> 00:32:28,083 the Prana to flow, 681 00:32:29,628 --> 00:32:30,932 naturally. 682 00:32:32,928 --> 00:32:36,632 So that you can do good and feel good off your mat. 683 00:32:36,632 --> 00:32:38,133 Alright, we'll draw the palms together, 684 00:32:38,133 --> 00:32:39,668 thank you so much for sharing your time 685 00:32:39,668 --> 00:32:44,039 and your energy and your Prana with me today. 686 00:32:44,039 --> 00:32:45,474 I'll see you tomorrow. 687 00:32:45,474 --> 00:32:48,810 Leave questions, comments, anything you want to share 688 00:32:48,810 --> 00:32:51,480 about your experience today down below, 689 00:32:51,480 --> 00:32:53,482 and I'll see you tomorrow, Namaste. 690 00:32:53,482 --> 00:32:57,319 (light music)