1 00:00:00,060 --> 00:00:01,800 what's up everyone welcome to yoga with 2 00:00:01,800 --> 00:00:04,170 Adriene I'm Adriene and it's time for a 3 00:00:04,170 --> 00:00:05,819 little you time we have a yoga practice 4 00:00:05,819 --> 00:00:08,760 for stress relief this is a practice 5 00:00:08,760 --> 00:00:10,110 that will relieve tension in the body 6 00:00:10,110 --> 00:00:13,019 but also provide a nice little energetic 7 00:00:13,019 --> 00:00:16,560 cleanse so put on some comfy clothes and 8 00:00:16,560 --> 00:00:18,720 hop on your mat for little yoga for 9 00:00:18,720 --> 00:00:21,288 stress relief 10 00:00:30,529 --> 00:00:33,120 all right my friends so today we're 11 00:00:33,120 --> 00:00:35,190 going to begin in an easy cross-legged 12 00:00:35,190 --> 00:00:37,230 position you can cross the ankles here 13 00:00:37,230 --> 00:00:39,870 you can sit up on a blanket or a block 14 00:00:39,870 --> 00:00:41,850 lift the hips especially if you feel 15 00:00:41,850 --> 00:00:43,530 like you're creating this shape in your 16 00:00:43,530 --> 00:00:46,050 body and there's a strain lift the hips 17 00:00:46,050 --> 00:00:47,370 up so you have a little more of a 18 00:00:47,370 --> 00:00:49,170 fighting chance another option of course 19 00:00:49,170 --> 00:00:51,120 is to bring one ankle in front of the 20 00:00:51,120 --> 00:00:53,699 other and then if you fancy you can 21 00:00:53,699 --> 00:00:56,100 bring that ankle up towards the front of 22 00:00:56,100 --> 00:00:58,260 the hip crease for a little half Lotus 23 00:00:58,260 --> 00:01:00,600 or maybe you're warmed up and you want 24 00:01:00,600 --> 00:01:02,940 to start your practice today with me and 25 00:01:02,940 --> 00:01:06,470 Lotus so as you can see we have the 26 00:01:06,470 --> 00:01:11,539 options always options here on the mat 27 00:01:11,539 --> 00:01:13,950 for me that's what find what feels good 28 00:01:13,950 --> 00:01:16,860 means so find what feels good come to a 29 00:01:16,860 --> 00:01:18,810 nice comfortable seated position and 30 00:01:18,810 --> 00:01:20,670 we'll just take a second to drop the 31 00:01:20,670 --> 00:01:23,520 chin into the chest relax the weight of 32 00:01:23,520 --> 00:01:27,060 the head over and relax the palms gently 33 00:01:27,060 --> 00:01:30,770 on the knees or the tops of the thighs 34 00:01:30,770 --> 00:01:32,970 close your eyes now 35 00:01:32,970 --> 00:01:35,280 so you can take a break from looking at 36 00:01:35,280 --> 00:01:37,470 the video here and just drop the weight 37 00:01:37,470 --> 00:01:39,450 of the head over go ahead and let the 38 00:01:39,450 --> 00:01:46,860 shoulders round and begin to notice your 39 00:01:46,860 --> 00:01:51,090 breath so you might be wondering right 40 00:01:51,090 --> 00:01:52,950 now did I pick the right video should I 41 00:01:52,950 --> 00:01:54,630 do something else should I change my 42 00:01:54,630 --> 00:01:56,460 clothes I really have time for this and 43 00:01:56,460 --> 00:01:59,189 just give yourself permission to be here 44 00:01:59,189 --> 00:02:01,530 in this moment trust that you chose the 45 00:02:01,530 --> 00:02:04,979 right video it is valuable to take the 46 00:02:04,979 --> 00:02:09,539 time here and we begin to release and 47 00:02:09,539 --> 00:02:15,060 relax into the moment bring your 48 00:02:15,060 --> 00:02:16,799 awareness to the space between your 49 00:02:16,799 --> 00:02:20,489 navel and your spine cultivate a little 50 00:02:20,489 --> 00:02:22,799 energy there as you draw a line up 51 00:02:22,799 --> 00:02:24,959 through the center channel the body and 52 00:02:24,959 --> 00:02:30,870 begin to roll up again you can open the 53 00:02:30,870 --> 00:02:32,489 gaze here to just take a peek at the 54 00:02:32,489 --> 00:02:34,290 video otherwise trust yourself here as 55 00:02:34,290 --> 00:02:36,030 we roll up nice and tall 56 00:02:36,030 --> 00:02:38,710 coming into sukhasana 57 00:02:38,710 --> 00:02:45,120 or the pose of ease relax your jaw 58 00:02:45,120 --> 00:02:47,620 find the length through the crown of the 59 00:02:47,620 --> 00:02:52,170 head and then just edit enter 60 00:02:52,170 --> 00:02:54,070 energetically rooting down through the 61 00:02:54,070 --> 00:02:57,390 sit bones I got super relaxed there 62 00:02:57,390 --> 00:03:00,130 creating space from the crown of the 63 00:03:00,130 --> 00:03:08,740 head down through the tail now nothing 64 00:03:08,740 --> 00:03:10,930 fancy here again you can close your eyes 65 00:03:10,930 --> 00:03:13,930 keep the gaze soft here just listen to 66 00:03:13,930 --> 00:03:15,790 the sound of my voice as we begin to 67 00:03:15,790 --> 00:03:22,270 notice the breath it's really quite 68 00:03:22,270 --> 00:03:24,070 lovely right when I said that I hear the 69 00:03:24,070 --> 00:03:30,250 wind chimes on my front stoop that's one 70 00:03:30,250 --> 00:03:31,990 of the things I love about yoga and yoga 71 00:03:31,990 --> 00:03:37,090 practice is as my practice unfolds so 72 00:03:37,090 --> 00:03:44,950 does my awareness to my capacity to see 73 00:03:44,950 --> 00:03:49,330 feel experience things in the moment is 74 00:03:49,330 --> 00:03:53,380 truly awesome so here we are 75 00:03:53,380 --> 00:03:56,260 chillin checking in with the breath just 76 00:03:56,260 --> 00:04:00,760 noticing the natural rhythm the natural 77 00:04:00,760 --> 00:04:04,930 ebb and flow and you'll find by just 78 00:04:04,930 --> 00:04:06,850 bringing our awareness to it we begin to 79 00:04:06,850 --> 00:04:10,180 experience it a little different than 80 00:04:10,180 --> 00:04:12,990 the moment before 81 00:04:20,290 --> 00:04:22,089 and you might begin to deepen your 82 00:04:22,089 --> 00:04:24,630 breath here 83 00:04:38,980 --> 00:04:41,780 perhaps seeing if you can extend that 84 00:04:41,780 --> 00:04:44,800 inhalation making it a little bit longer 85 00:04:44,800 --> 00:04:58,490 perhaps a little bit smoother and then 86 00:04:58,490 --> 00:05:00,230 seeing if you can extend that exhale 87 00:05:00,230 --> 00:05:03,860 making it a little bit longer so perhaps 88 00:05:03,860 --> 00:05:05,480 just when you feel like you've pushed 89 00:05:05,480 --> 00:05:10,450 all the air out you extend the exhale a 90 00:05:10,450 --> 00:05:13,659 little more 91 00:05:19,900 --> 00:05:21,770 just going to spend a couple more 92 00:05:21,770 --> 00:05:24,200 moments here if you're familiar with 93 00:05:24,200 --> 00:05:26,240 alternate nostril breathing this is 94 00:05:26,240 --> 00:05:28,280 another great breath or pranayama 95 00:05:28,280 --> 00:05:30,650 practice that you might choose to do 96 00:05:30,650 --> 00:05:32,090 right now for the next couple beats 97 00:05:32,090 --> 00:05:34,100 super relaxing and we have a video on 98 00:05:34,100 --> 00:05:36,620 that you might also connect to your you 99 00:05:36,620 --> 00:05:38,710 je breath which we also have a video for 100 00:05:38,710 --> 00:05:42,140 beginning this stress relief practice 101 00:05:42,140 --> 00:05:45,460 with a little pranayama 102 00:06:31,740 --> 00:06:33,840 all right good wherever you are keep 103 00:06:33,840 --> 00:06:35,520 this conversation with the breath going 104 00:06:35,520 --> 00:06:37,260 and if you're new to the practice just 105 00:06:37,260 --> 00:06:39,270 keep noticing your breath let that be 106 00:06:39,270 --> 00:06:41,910 the pranayama for today keep it going 107 00:06:41,910 --> 00:06:42,270 here 108 00:06:42,270 --> 00:06:44,580 soft gaze as we open the eye is nice and 109 00:06:44,580 --> 00:06:46,590 soft if they aren't already I'm just 110 00:06:46,590 --> 00:06:48,240 going to really slowly begin to move the 111 00:06:48,240 --> 00:06:52,530 shoulders keep it Sencha low and by that 112 00:06:52,530 --> 00:06:55,290 I mean keep it soft and easy looping the 113 00:06:55,290 --> 00:06:57,150 shoulders forward up and back the 114 00:06:57,150 --> 00:06:59,250 fingertips and palms can begin to soften 115 00:06:59,250 --> 00:07:05,120 here and keep deepening the breath 116 00:07:06,440 --> 00:07:09,060 create one more at this time we loop the 117 00:07:09,060 --> 00:07:13,620 shoulders forward up and back for a 118 00:07:13,620 --> 00:07:15,360 moment here we just continue squeezing 119 00:07:15,360 --> 00:07:17,160 shoulders up towards the ears squeeze 120 00:07:17,160 --> 00:07:18,600 squeeze squeeze squeeze squeeze take a 121 00:07:18,600 --> 00:07:21,780 deep breath in and exhale dropping down 122 00:07:21,780 --> 00:07:25,080 through the elbows awesome two more just 123 00:07:25,080 --> 00:07:27,360 like that inhale drawing the shoulder 124 00:07:27,360 --> 00:07:30,030 blades forward and the shoulders up 125 00:07:30,030 --> 00:07:32,520 towards the ears we squeeze squeeze 126 00:07:32,520 --> 00:07:36,240 squeeze squeeze squeeze and on an exhale 127 00:07:36,240 --> 00:07:43,020 find your breath release yeah baby one 128 00:07:43,020 --> 00:07:47,700 more inhale forward up we squeeze it in 129 00:07:47,700 --> 00:07:52,140 squeeze squeeze squeeze then exhale 130 00:07:52,140 --> 00:07:55,140 release awesome bring the palms together 131 00:07:55,140 --> 00:07:55,980 at the heart 132 00:07:55,980 --> 00:07:58,710 namaste interlace the fingertips press 133 00:07:58,710 --> 00:08:01,080 the palms forward up and back so 134 00:08:01,080 --> 00:08:02,520 whatever is stressing you out you don't 135 00:08:02,520 --> 00:08:04,560 even need to ID it right now identify 136 00:08:04,560 --> 00:08:08,040 with it just choose to let it go in fact 137 00:08:08,040 --> 00:08:09,840 you might repeat out loud if you feel 138 00:08:09,840 --> 00:08:12,510 comfortable I choose to let it go or you 139 00:08:12,510 --> 00:08:14,460 can say it quietly in your head I choose 140 00:08:14,460 --> 00:08:18,930 to release letting go of that which no 141 00:08:18,930 --> 00:08:21,180 longer serves you perhaps letting go of 142 00:08:21,180 --> 00:08:24,150 the day thus far as we crawl up the side 143 00:08:24,150 --> 00:08:26,340 body here nice and easy shoulder blades 144 00:08:26,340 --> 00:08:31,550 are drawing down the back keep breathing 145 00:08:31,550 --> 00:08:34,049 and we'll come back to Center stillness 146 00:08:34,049 --> 00:08:35,640 inhale carve a line with the nose 147 00:08:35,640 --> 00:08:38,100 forward up and back look up take a deep 148 00:08:38,100 --> 00:08:40,970 breath in and exhale break free 149 00:08:40,970 --> 00:08:43,140 get-out-of-jail-free card here in yoga 150 00:08:43,140 --> 00:08:44,500 again letting go 151 00:08:44,500 --> 00:08:46,840 that which is no longer serving you all 152 00:08:46,840 --> 00:08:50,080 right maybe shake it out again just in 153 00:08:50,080 --> 00:08:51,490 case you didn't catch my drift before 154 00:08:51,490 --> 00:08:54,180 choose to let it go 155 00:08:54,180 --> 00:08:57,210 inhaling deeply through the nose exhale 156 00:08:57,210 --> 00:09:01,240 completely through the mouth then we'll 157 00:09:01,240 --> 00:09:04,210 spread the palms wide and dive forward 158 00:09:04,210 --> 00:09:06,970 onto all fours take it nice and slow 159 00:09:06,970 --> 00:09:10,450 this practice is about nurturing your 160 00:09:10,450 --> 00:09:15,460 soul and stretching the body perhaps you 161 00:09:15,460 --> 00:09:16,840 also are interested in getting a workout 162 00:09:16,840 --> 00:09:18,730 too so but consider how important it is 163 00:09:18,730 --> 00:09:21,310 to work mind body and soul I know that 164 00:09:21,310 --> 00:09:23,830 sounds so cheesy but I couldn't get 165 00:09:23,830 --> 00:09:27,490 behind that anymore I just I stick stick 166 00:09:27,490 --> 00:09:29,830 with it okay so here we go coming to all 167 00:09:29,830 --> 00:09:31,570 fours so what that means is you know you 168 00:09:31,570 --> 00:09:33,160 can have your cake and eat it too a year 169 00:09:33,160 --> 00:09:34,950 on the mat working the muscles 170 00:09:34,950 --> 00:09:36,880 stretching the muscles nurturing the 171 00:09:36,880 --> 00:09:38,890 joints but also your spirit your soul so 172 00:09:38,890 --> 00:09:40,690 you can move nice and slow you were just 173 00:09:40,690 --> 00:09:42,010 going to send the hips a little left to 174 00:09:42,010 --> 00:09:46,450 right nothin fancy knees are directly 175 00:09:46,450 --> 00:09:50,410 underneath the hip points wrists are 176 00:09:50,410 --> 00:09:53,880 directly underneath the shoulders 177 00:09:56,520 --> 00:09:58,570 great then I'm going to curl the toes 178 00:09:58,570 --> 00:10:02,200 under walk the palms forward and send it 179 00:10:02,200 --> 00:10:05,350 back sit bone to heel belly comes to the 180 00:10:05,350 --> 00:10:07,960 tops of the thighs and I bow forward 181 00:10:07,960 --> 00:10:09,250 here and kind of surrender you might 182 00:10:09,250 --> 00:10:10,900 feel a nice release in the upper back 183 00:10:10,900 --> 00:10:13,420 body sometimes a little pop for me in 184 00:10:13,420 --> 00:10:16,750 the upper back body feels good forehead 185 00:10:16,750 --> 00:10:18,970 may hover here or it might come to the 186 00:10:18,970 --> 00:10:23,520 red to rest on the mat scuse me then 187 00:10:23,520 --> 00:10:26,170 keep your palms spread wide here my 188 00:10:26,170 --> 00:10:30,180 friends relax your shoulders down 189 00:10:31,140 --> 00:10:34,450 breathing into the armpit chest here 190 00:10:34,450 --> 00:10:37,690 using the breath to expand through the 191 00:10:37,690 --> 00:10:42,490 chest the lungs ribcage widens with each 192 00:10:42,490 --> 00:10:47,020 inhale little Yoga for the feet here 193 00:10:47,020 --> 00:10:48,390 perhaps you've been on your feet all day 194 00:10:48,390 --> 00:10:51,730 stretching the feet or perhaps you just 195 00:10:51,730 --> 00:10:53,200 woke up in the feet are a little swollen 196 00:10:53,200 --> 00:10:55,330 they need some love so breathe into the 197 00:10:55,330 --> 00:10:56,740 soles of the feet one more breath here 198 00:10:56,740 --> 00:10:57,670 as we 199 00:10:57,670 --> 00:11:02,260 render and then on an exhale gently 200 00:11:02,260 --> 00:11:04,390 travel back up to tabletop position 201 00:11:04,390 --> 00:11:06,310 we're going to come onto the tops of the 202 00:11:06,310 --> 00:11:08,050 feet here walk the wrists back 203 00:11:08,050 --> 00:11:10,540 underneath the shoulders cat cow nice 204 00:11:10,540 --> 00:11:12,610 juicy yummy cat cow ears we drop the 205 00:11:12,610 --> 00:11:14,890 belly we loop the shoulders tail bone 206 00:11:14,890 --> 00:11:18,070 and Mike pack rocks up towards the sky 207 00:11:18,070 --> 00:11:21,790 and we open the chest open the throat if 208 00:11:21,790 --> 00:11:23,440 you're into the chakras here you can 209 00:11:23,440 --> 00:11:26,400 kind of connect to that area of the body 210 00:11:26,400 --> 00:11:28,930 notice the sensations there's pay 211 00:11:28,930 --> 00:11:31,360 attention as you breathe I'm doing a 212 00:11:31,360 --> 00:11:33,250 little Stevie Wonder year as we rock 213 00:11:33,250 --> 00:11:36,850 back and core almost says Stevie Nicks 214 00:11:36,850 --> 00:11:39,550 that would have an embarrassing and then 215 00:11:39,550 --> 00:11:41,590 curling the tailbone under we begin to 216 00:11:41,590 --> 00:11:45,250 travel up the spine arching the back 217 00:11:45,250 --> 00:11:47,560 here pressing away from the foundation 218 00:11:47,560 --> 00:11:50,980 as I draw my chin to my chest and find a 219 00:11:50,980 --> 00:11:53,550 little organic movement here as I speak 220 00:11:53,550 --> 00:11:56,680 my soft relaxing loose into the 221 00:11:56,680 --> 00:12:00,370 microphone for you right now you're off 222 00:12:00,370 --> 00:12:00,850 on your own 223 00:12:00,850 --> 00:12:05,260 inhaling scooping the belly finding the 224 00:12:05,260 --> 00:12:11,250 most serving yummy juicy cat cow for you 225 00:12:11,250 --> 00:12:14,530 so move at your own pace find a rhythm 226 00:12:14,530 --> 00:12:16,870 that feels good maybe it's super snail 227 00:12:16,870 --> 00:12:19,630 pace today maybe it's a little more 228 00:12:19,630 --> 00:12:24,160 Swift and permission to break the rules 229 00:12:24,160 --> 00:12:26,410 here kind of find a rock back and forth 230 00:12:26,410 --> 00:12:30,940 create different lines with the spine or 231 00:12:30,940 --> 00:12:32,200 maybe you're just a more traditional 232 00:12:32,200 --> 00:12:33,940 yoga you want to stick with this 233 00:12:33,940 --> 00:12:37,650 traditional cat town please do 234 00:12:52,649 --> 00:12:54,880 and when you feel like you've had a nice 235 00:12:54,880 --> 00:12:57,250 check in with the spine in the side body 236 00:12:57,250 --> 00:12:59,529 we're going to drop the elbows just 237 00:12:59,529 --> 00:13:01,990 where the palms were so now paying 238 00:13:01,990 --> 00:13:04,269 attention to alignment still the elbows 239 00:13:04,269 --> 00:13:05,980 and the wrists are in line and then we 240 00:13:05,980 --> 00:13:07,180 have the shoulders stacked over the 241 00:13:07,180 --> 00:13:10,990 elbows great rock your pelvis tail up 242 00:13:10,990 --> 00:13:12,370 towards the sky give it a little wiggle 243 00:13:12,370 --> 00:13:16,300 waggle and then walk the knees back long 244 00:13:16,300 --> 00:13:18,279 stretch in the front body here as we 245 00:13:18,279 --> 00:13:20,500 melt the heart down and once again 246 00:13:20,500 --> 00:13:22,480 surrender this practice is really about 247 00:13:22,480 --> 00:13:24,639 surrender letting go so you can rock the 248 00:13:24,639 --> 00:13:25,870 hips a little side to side if the 249 00:13:25,870 --> 00:13:27,220 shoulders are tight you don't have to 250 00:13:27,220 --> 00:13:28,990 bring the forehead all the way to the 251 00:13:28,990 --> 00:13:32,740 mat you can kind of chill here and just 252 00:13:32,740 --> 00:13:34,360 notice the elbows usually tend to want 253 00:13:34,360 --> 00:13:36,089 to come out here so keep them in line 254 00:13:36,089 --> 00:13:42,519 check and breathe heart to earth pose on 255 00:13:42,519 --> 00:13:54,910 a hatha awesome sweet surrender half of 256 00:13:54,910 --> 00:13:56,649 you were just like that's not very 257 00:13:56,649 --> 00:13:59,980 stress relieving Adriene great curl the 258 00:13:59,980 --> 00:14:01,420 toes under from here my friends draw the 259 00:14:01,420 --> 00:14:04,089 navel up towards the spine slowly we're 260 00:14:04,089 --> 00:14:05,380 going to bring it all the way back 261 00:14:05,380 --> 00:14:08,920 through and then lower onto the hips and 262 00:14:08,920 --> 00:14:12,880 then the belly so we come into a sneak 263 00:14:12,880 --> 00:14:16,320 pose series here and again stress relief 264 00:14:16,320 --> 00:14:17,850 surrender 265 00:14:17,850 --> 00:14:21,250 shedding of the day thus far letting go 266 00:14:21,250 --> 00:14:23,140 of that which no longer serves you see 267 00:14:23,140 --> 00:14:25,480 the theme here so focus on that exhale 268 00:14:25,480 --> 00:14:27,339 here my friends let it go create some 269 00:14:27,339 --> 00:14:31,089 space again you don't have to identify 270 00:14:31,089 --> 00:14:33,490 right now or ever really after this 271 00:14:33,490 --> 00:14:37,209 moment what it is that's maybe bringing 272 00:14:37,209 --> 00:14:39,160 toxic thoughts or energy into your world 273 00:14:39,160 --> 00:14:41,949 maybe what's creating a bit of a weight 274 00:14:41,949 --> 00:14:44,290 in your life just shed it shed the 275 00:14:44,290 --> 00:14:46,660 weight so palms come underneath the 276 00:14:46,660 --> 00:14:48,970 shoulders we zip the legs up tight here 277 00:14:48,970 --> 00:14:51,490 press the pelvis into the earth tops of 278 00:14:51,490 --> 00:14:52,970 the feet kiss the mat 279 00:14:52,970 --> 00:14:56,210 ah great loop the shoulders elbows pull 280 00:14:56,210 --> 00:14:59,030 back behind engage foundation without 281 00:14:59,030 --> 00:15:00,680 clenching the buttocks tight so there's 282 00:15:00,680 --> 00:15:01,940 a way to do that just play with that 283 00:15:01,940 --> 00:15:05,570 here whatever that means to you keep the 284 00:15:05,570 --> 00:15:07,820 crown of the head extended you can move 285 00:15:07,820 --> 00:15:09,530 from looking at the video now to sending 286 00:15:09,530 --> 00:15:11,480 your gaze straight down as we inhale in 287 00:15:11,480 --> 00:15:15,700 exhale lift up just halfway baby Cobra 288 00:15:15,700 --> 00:15:17,900 now I like to work you know in a more 289 00:15:17,900 --> 00:15:19,700 vinyasa style flow but today we're going 290 00:15:19,700 --> 00:15:22,100 to hold it here using the breath to move 291 00:15:22,100 --> 00:15:30,860 within the posture keep the back of the 292 00:15:30,860 --> 00:15:33,260 neck nice and long find your breath my 293 00:15:33,260 --> 00:15:42,970 friends keep pulling the elbows back 294 00:15:44,320 --> 00:15:47,120 and one more breath we might go 295 00:15:47,120 --> 00:15:50,090 hands-free opening the palms up towards 296 00:15:50,090 --> 00:15:54,350 the heavens and then exhale palms 297 00:15:54,350 --> 00:15:56,930 release and we slowly lower down great 298 00:15:56,930 --> 00:15:59,030 turn onto your right ear send the 299 00:15:59,030 --> 00:16:00,710 fingertips down towards the bottom edge 300 00:16:00,710 --> 00:16:02,540 of your mat bring the two big toes 301 00:16:02,540 --> 00:16:04,610 together widen the heels so let the 302 00:16:04,610 --> 00:16:09,260 heels open out and reach LLL go ahead 303 00:16:09,260 --> 00:16:10,460 and shake the hips a little left to 304 00:16:10,460 --> 00:16:12,550 right 305 00:16:17,750 --> 00:16:20,089 once again we come back to Center zip 306 00:16:20,089 --> 00:16:22,819 the legs up press near foundation palms 307 00:16:22,819 --> 00:16:25,670 come underneath the shoulders inhale in 308 00:16:25,670 --> 00:16:28,970 exhale we lift maybe we come a little 309 00:16:28,970 --> 00:16:33,949 bit taller this time or maybe not and we 310 00:16:33,949 --> 00:16:35,360 draw the arches of the feet together we 311 00:16:35,360 --> 00:16:38,360 press into the tops of the feet and now 312 00:16:38,360 --> 00:16:40,490 I would say I guess let's hold here for 313 00:16:40,490 --> 00:16:42,319 a couple breaths but no holding my 314 00:16:42,319 --> 00:16:43,790 friends use your breath to move within 315 00:16:43,790 --> 00:16:54,379 the posture if you're feeling any 316 00:16:54,379 --> 00:16:55,730 fuzziness in the lower back 317 00:16:55,730 --> 00:16:57,680 press that pubic bone down to the earth 318 00:16:57,680 --> 00:17:00,609 find your foundation 319 00:17:04,720 --> 00:17:13,970 one more breath and exhale we gently 320 00:17:13,970 --> 00:17:15,829 release come on to the left here this 321 00:17:15,829 --> 00:17:18,169 time fingertips draw down and we bring 322 00:17:18,169 --> 00:17:20,000 the two big toes together opening the 323 00:17:20,000 --> 00:17:22,130 heels and shake the booty the hips a 324 00:17:22,130 --> 00:17:25,360 little left to right relax 325 00:17:27,250 --> 00:17:30,830 on your next inhale draw the head the 326 00:17:30,830 --> 00:17:33,350 hearts back to Center palms come 327 00:17:33,350 --> 00:17:35,600 underneath the shoulders we curl the 328 00:17:35,600 --> 00:17:37,940 toes under and we come back to all fours 329 00:17:37,940 --> 00:17:42,710 yeahmaybe great knees come wide as the 330 00:17:42,710 --> 00:17:45,260 mat now two big toes again kissing 331 00:17:45,260 --> 00:17:47,750 together moving in a circle here if 332 00:17:47,750 --> 00:17:50,720 you're a family member yoga with Adriene 333 00:17:50,720 --> 00:17:52,760 family member you know this one is one 334 00:17:52,760 --> 00:17:54,049 of my favorites we're going to inhale 335 00:17:54,049 --> 00:17:56,780 come forward moving in a circle exhale 336 00:17:56,780 --> 00:17:59,679 around and back so here we begin to 337 00:17:59,679 --> 00:18:01,850 create a full body experience if we 338 00:18:01,850 --> 00:18:03,409 haven't already checking with the neck 339 00:18:03,409 --> 00:18:07,730 the shoulders the hip creases the 340 00:18:07,730 --> 00:18:09,570 ribcage 341 00:18:09,570 --> 00:18:12,020 feel free to pad the knees if you need 342 00:18:12,020 --> 00:18:14,370 reversing your circle finding your 343 00:18:14,370 --> 00:18:17,700 breath tactile variation here are drunk 344 00:18:17,700 --> 00:18:24,809 cat cows we move in a circle and then 345 00:18:24,809 --> 00:18:26,429 we'll inhale come all the way back up 346 00:18:26,429 --> 00:18:28,820 walk the knees underneath the hip points 347 00:18:28,820 --> 00:18:31,710 walk the palms out in front curl the 348 00:18:31,710 --> 00:18:33,750 toes under and send it up to our first 349 00:18:33,750 --> 00:18:35,429 downward dog here together downward 350 00:18:35,429 --> 00:18:39,350 facing dog here we go so nice and slow 351 00:18:39,350 --> 00:18:42,649 peddling two feet 352 00:18:43,190 --> 00:18:46,290 pedal one foot and then the other create 353 00:18:46,290 --> 00:18:47,880 space between the tops of the shoulders 354 00:18:47,880 --> 00:18:50,880 in the ears yourself a little toe 355 00:18:50,880 --> 00:18:54,990 massage hey-oh some youtubers are going 356 00:18:54,990 --> 00:18:57,260 to love that 357 00:18:58,309 --> 00:19:01,530 and then we find stillness here for a 358 00:19:01,530 --> 00:19:03,330 couple breaths downward facing dog 359 00:19:03,330 --> 00:19:04,950 keep the knees bent as generously as 360 00:19:04,950 --> 00:19:08,600 feels good tops of the thighs spiral in 361 00:19:08,600 --> 00:19:11,700 again shoulder blades drawing in and 362 00:19:11,700 --> 00:19:13,500 together as we find that sweet spiral 363 00:19:13,500 --> 00:19:16,320 lots of space between the earlobes and 364 00:19:16,320 --> 00:19:19,559 the tops of the shoulders one more 365 00:19:19,559 --> 00:19:21,690 breath here careful not to crash down 366 00:19:21,690 --> 00:19:23,160 into your wrists but find that upward 367 00:19:23,160 --> 00:19:25,910 current of energy 368 00:19:40,320 --> 00:19:46,240 one more breath awesome my friends then 369 00:19:46,240 --> 00:19:48,880 slowly will lower the knees back down to 370 00:19:48,880 --> 00:19:49,420 the earth 371 00:19:49,420 --> 00:19:51,490 kiss the two big toes together Wow and 372 00:19:51,490 --> 00:19:53,020 wide in the knees once again is why 373 00:19:53,020 --> 00:19:55,480 isn't that great spiral your fingertips 374 00:19:55,480 --> 00:19:58,240 now in towards ya we'll take a second to 375 00:19:58,240 --> 00:19:59,920 stretch through the arms now again you 376 00:19:59,920 --> 00:20:01,390 might collapse down here for a moment 377 00:20:01,390 --> 00:20:03,730 but then just does anything find that 378 00:20:03,730 --> 00:20:05,170 upward current of energy as you press 379 00:20:05,170 --> 00:20:07,680 into the fingerprints 380 00:20:07,680 --> 00:20:12,190 hello breathe here you might Rock a 381 00:20:12,190 --> 00:20:16,020 little front and back if that feels good 382 00:20:22,210 --> 00:20:24,789 and then slowly one palm at a time we 383 00:20:24,789 --> 00:20:29,019 release nice and slow cool curl the toes 384 00:20:29,019 --> 00:20:30,730 under here keep the sit bones lifted 385 00:20:30,730 --> 00:20:32,110 we're going to walk the palms forward 386 00:20:32,110 --> 00:20:34,749 hang with me here great press away from 387 00:20:34,749 --> 00:20:36,399 the earth so I broaden through the 388 00:20:36,399 --> 00:20:37,840 shoulder blades you can imagine the two 389 00:20:37,840 --> 00:20:41,110 shoulder blades going left to right as 390 00:20:41,110 --> 00:20:43,539 you press away from the mat great then 391 00:20:43,539 --> 00:20:44,909 reach your right fingertips forward 392 00:20:44,909 --> 00:20:46,840 lengthen through the right side body 393 00:20:46,840 --> 00:20:49,179 keep that length or at least the 394 00:20:49,179 --> 00:20:50,499 awareness as we bring the right 395 00:20:50,499 --> 00:20:53,019 fingertips in and underneath the bridge 396 00:20:53,019 --> 00:20:55,210 of the left arm so sometimes we do this 397 00:20:55,210 --> 00:20:56,529 stretch with the sit bones back today 398 00:20:56,529 --> 00:20:59,470 we're to keep the sit bones lifted it's 399 00:20:59,470 --> 00:21:00,879 like a little twerk movement which I 400 00:21:00,879 --> 00:21:03,669 will never do don't do that aging in and 401 00:21:03,669 --> 00:21:05,080 underneath the bridge of the left arm 402 00:21:05,080 --> 00:21:07,090 here we go we come to rest on the right 403 00:21:07,090 --> 00:21:12,190 ear my friends and we find our breath if 404 00:21:12,190 --> 00:21:13,570 it feels better to come on to the tops 405 00:21:13,570 --> 00:21:15,309 of the feet you can sometimes having 406 00:21:15,309 --> 00:21:16,929 that the toes there just kind of helps 407 00:21:16,929 --> 00:21:19,869 with stability so we're breathing into 408 00:21:19,869 --> 00:21:22,929 the upper back body when we get situated 409 00:21:22,929 --> 00:21:27,070 we might close our eyes for a deeper 410 00:21:27,070 --> 00:21:28,899 stretch you can lift that left elbow and 411 00:21:28,899 --> 00:21:30,549 press into the left fingertips or the 412 00:21:30,549 --> 00:21:34,929 left palm breathing into that upper back 413 00:21:34,929 --> 00:21:42,369 body finding nice smooth exhalation stay 414 00:21:42,369 --> 00:21:45,669 here really using that exhale to find 415 00:21:45,669 --> 00:21:49,600 your twist using that inhale to inflate 416 00:21:49,600 --> 00:21:54,490 the upper back body stay here if you're 417 00:21:54,490 --> 00:21:55,960 feeling a little more adventurous today 418 00:21:55,960 --> 00:21:59,019 when I have some fun connect to your 419 00:21:59,019 --> 00:22:02,799 Center navel to spine and then begin to 420 00:22:02,799 --> 00:22:06,309 slide the left toes out long little 421 00:22:06,309 --> 00:22:07,690 deeper stretch here also just 422 00:22:07,690 --> 00:22:09,580 challenging the body to create a full 423 00:22:09,580 --> 00:22:11,590 body experience so if you don't create 424 00:22:11,590 --> 00:22:13,330 that full body experience connecting to 425 00:22:13,330 --> 00:22:14,559 your Center chances are you're going to 426 00:22:14,559 --> 00:22:19,659 topple over so sometimes it's nice or 427 00:22:19,659 --> 00:22:22,179 it's fun rather to throw ourselves off 428 00:22:22,179 --> 00:22:24,159 balance and practice so that we can 429 00:22:24,159 --> 00:22:31,200 connect a little deeper breathe here 430 00:22:31,360 --> 00:22:33,590 some people lived here I feel like it 431 00:22:33,590 --> 00:22:35,420 adds unnecessary pressure to that 432 00:22:35,420 --> 00:22:37,880 shoulder we don't need to take it too 433 00:22:37,880 --> 00:22:42,260 far now find that sit bone to heel 434 00:22:42,260 --> 00:22:43,880 connection stretching through the back 435 00:22:43,880 --> 00:22:49,250 leg and then if your leg is out reel it 436 00:22:49,250 --> 00:22:52,910 back in and use your left palm to gently 437 00:22:52,910 --> 00:22:56,660 press back up to Center and we don't 438 00:22:56,660 --> 00:22:58,750 want to take it on to the other side 439 00:22:58,750 --> 00:23:02,900 walking the palms forward now would be a 440 00:23:02,900 --> 00:23:04,910 good chance to check in with your breath 441 00:23:04,910 --> 00:23:09,320 if you have lost that conversation pour 442 00:23:09,320 --> 00:23:11,450 another glass of wine it's a metaphor 443 00:23:11,450 --> 00:23:16,810 and reaching the left fingertips forward 444 00:23:16,810 --> 00:23:19,100 keep length release awareness on the 445 00:23:19,100 --> 00:23:20,960 left side body as we come in and now 446 00:23:20,960 --> 00:23:22,840 underneath the ridge of the right arm 447 00:23:22,840 --> 00:23:25,970 now I'll turn my head away from camera 448 00:23:25,970 --> 00:23:29,360 for a second and we shall come to rest 449 00:23:29,360 --> 00:23:33,650 on the left ear again lift that right 450 00:23:33,650 --> 00:23:35,210 elbow up if you want to go a little bit 451 00:23:35,210 --> 00:23:38,720 deeper and use your breath again to move 452 00:23:38,720 --> 00:23:47,720 in the asana so we carry a lot of stress 453 00:23:47,720 --> 00:23:51,170 tension energy in these shoulders and in 454 00:23:51,170 --> 00:23:56,510 the back use your breath to do a little 455 00:23:56,510 --> 00:23:59,450 energetic sweep in the shoulders in the 456 00:23:59,450 --> 00:24:01,780 back body 457 00:24:04,310 --> 00:24:05,810 same thing on this side if you're 458 00:24:05,810 --> 00:24:08,240 feeling a little adventurous curl the 459 00:24:08,240 --> 00:24:10,160 toes under slide the right toes back 460 00:24:10,160 --> 00:24:12,410 make sure to bring awareness to your 461 00:24:12,410 --> 00:24:14,420 center here so you don't topple over 462 00:24:14,420 --> 00:24:19,280 this way and finding that sit bone to 463 00:24:19,280 --> 00:24:32,510 heel connection here one more breath in 464 00:24:32,510 --> 00:24:39,170 this parents' and twist and then if the 465 00:24:39,170 --> 00:24:41,590 right leg is out slowly reel it back in 466 00:24:41,590 --> 00:24:46,180 and we shall unravel back to Center 467 00:24:46,180 --> 00:24:50,030 great walk the palms forward walk the 468 00:24:50,030 --> 00:24:52,040 knees in and send it up to your downward 469 00:24:52,040 --> 00:24:52,670 facing dog 470 00:24:52,670 --> 00:24:57,170 otto woke up three breaths here bring 471 00:24:57,170 --> 00:24:58,630 the two big toes together 472 00:24:58,630 --> 00:25:01,460 imagine the tops of the thighs spiraling 473 00:25:01,460 --> 00:25:04,160 in as we press away from the earth again 474 00:25:04,160 --> 00:25:08,080 three breath cycles 475 00:25:25,230 --> 00:25:27,880 sweet bend the knees generously and 476 00:25:27,880 --> 00:25:29,500 we're going to step or hop the feet to 477 00:25:29,500 --> 00:25:32,740 the center of the mat cool I'm going to 478 00:25:32,740 --> 00:25:33,669 turn towards you 479 00:25:33,669 --> 00:25:35,770 feet hip-width apart or flush together 480 00:25:35,770 --> 00:25:36,850 it doesn't matter as we come into 481 00:25:36,850 --> 00:25:39,429 forward fold grab the elbows Rock a 482 00:25:39,429 --> 00:25:41,200 little side to side shake the head yes 483 00:25:41,200 --> 00:25:45,490 and no find that butt Abunda maybe 484 00:25:45,490 --> 00:25:47,049 spreading awareness through all four 485 00:25:47,049 --> 00:25:50,890 corners of the feet rooting down through 486 00:25:50,890 --> 00:25:54,279 the ball joint to that pinky toe rooting 487 00:25:54,279 --> 00:25:55,870 down through that big toe mound in the 488 00:25:55,870 --> 00:26:01,240 back two corners of the heels this is a 489 00:26:01,240 --> 00:26:03,460 cooling calming posture go ahead and 490 00:26:03,460 --> 00:26:06,390 release the fingertips and just hang 491 00:26:06,390 --> 00:26:09,399 again I choose to let go of that which 492 00:26:09,399 --> 00:26:12,010 is no longer serving me create space 493 00:26:12,010 --> 00:26:17,679 welcome welcome in the new joy the new 494 00:26:17,679 --> 00:26:22,960 opportunity new love you name it great 495 00:26:22,960 --> 00:26:24,460 bring the palms to the tops of the feet 496 00:26:24,460 --> 00:26:27,279 on your next breath in in inhale halfway 497 00:26:27,279 --> 00:26:30,760 lift long beautiful neck here loop the 498 00:26:30,760 --> 00:26:34,299 shoulders pull the elbows back soften 499 00:26:34,299 --> 00:26:37,990 through the knees so we're creating kind 500 00:26:37,990 --> 00:26:39,909 of an L shape here in the body navel 501 00:26:39,909 --> 00:26:42,010 draws up towards the spine sit bones 502 00:26:42,010 --> 00:26:43,960 extend towards the back edge of your mat 503 00:26:43,960 --> 00:26:46,149 as the crown of the head reaches past 504 00:26:46,149 --> 00:26:49,830 the front create one more breath here 505 00:26:49,830 --> 00:26:55,649 and exhale slide it down 506 00:26:55,649 --> 00:26:58,570 great going for a nice juicy beautiful 507 00:26:58,570 --> 00:27:01,299 yoga roll-up tuck your chin into your 508 00:27:01,299 --> 00:27:04,600 chest press into your feet and enjoy 509 00:27:04,600 --> 00:27:08,380 this move as we slowly roll it up to 510 00:27:08,380 --> 00:27:10,770 Mountain 511 00:27:15,750 --> 00:27:18,450 slowly lengthening the tailbone down as 512 00:27:18,450 --> 00:27:21,990 you lift your heart up finding length 513 00:27:21,990 --> 00:27:23,730 through the front body as you ground 514 00:27:23,730 --> 00:27:25,649 down through the back body maybe you 515 00:27:25,649 --> 00:27:28,889 take a couple shoulder loops here maybe 516 00:27:28,889 --> 00:27:31,049 if the neck is tight you draw a couple 517 00:27:31,049 --> 00:27:33,389 circles with the nose one way and then 518 00:27:33,389 --> 00:27:40,440 the other so every body is different so 519 00:27:40,440 --> 00:27:43,610 make your practice yours 520 00:27:43,610 --> 00:27:51,269 super important it's also the joy of 521 00:27:51,269 --> 00:27:54,000 doing yoga at home as you can really 522 00:27:54,000 --> 00:27:58,409 make healers I just mean you can 523 00:27:58,409 --> 00:28:01,470 personalize it with a different sense of 524 00:28:01,470 --> 00:28:05,580 freedom okey doke we're going to bring 525 00:28:05,580 --> 00:28:08,700 the feet together now you can keep a 526 00:28:08,700 --> 00:28:12,210 little space between the two heels as 527 00:28:12,210 --> 00:28:16,559 opposed to the three heels great then 528 00:28:16,559 --> 00:28:17,789 we'll bring the palms together at the 529 00:28:17,789 --> 00:28:19,710 heart inhale lift the sternum to the 530 00:28:19,710 --> 00:28:21,330 thumbs draw energy up through the arches 531 00:28:21,330 --> 00:28:24,049 of the feet press away from the earth 532 00:28:24,049 --> 00:28:26,759 create more space between the crown of 533 00:28:26,759 --> 00:28:28,529 the head and the tail so we can find 534 00:28:28,529 --> 00:28:30,179 that opposition here as we lift up 535 00:28:30,179 --> 00:28:32,370 through the crown ground down through 536 00:28:32,370 --> 00:28:38,909 the shoulder blades elbows heels then 537 00:28:38,909 --> 00:28:42,419 open your eyes to a soft gaze or take 538 00:28:42,419 --> 00:28:44,250 your eyes from the video downward to a 539 00:28:44,250 --> 00:28:45,779 soft gaze maybe past the nose as you 540 00:28:45,779 --> 00:28:50,340 bend your knees hold on to a soft focus 541 00:28:50,340 --> 00:28:52,590 here maybe a Drishti focal point out in 542 00:28:52,590 --> 00:28:55,139 front as we lift the right heel kind of 543 00:28:55,139 --> 00:28:57,809 pony that right knee up stay down nice 544 00:28:57,809 --> 00:28:59,940 and low as we cross the right leg over 545 00:28:59,940 --> 00:29:02,399 the left now if you want to hook that 546 00:29:02,399 --> 00:29:04,169 ankle on Eagle legs you totally can 547 00:29:04,169 --> 00:29:05,580 otherwise we just kind of like an eagle 548 00:29:05,580 --> 00:29:08,279 variation here as we point through that 549 00:29:08,279 --> 00:29:10,529 right toe and sink down through the sit 550 00:29:10,529 --> 00:29:15,960 bones great stay where you are lifting 551 00:29:15,960 --> 00:29:17,580 the sternum to the thumbs or if you're 552 00:29:17,580 --> 00:29:19,289 feeling frisky spread the fingertips 553 00:29:19,289 --> 00:29:21,539 wide reach the palms up towards the sky 554 00:29:21,539 --> 00:29:23,669 if the shoulders are tight bend the 555 00:29:23,669 --> 00:29:25,919 elbows give yourself nice spaciousness 556 00:29:25,919 --> 00:29:28,950 here shoulder blades are drawing in and 557 00:29:28,950 --> 00:29:30,600 on the back as we hold our balance here 558 00:29:30,600 --> 00:29:32,580 and again as that standing leg gets 559 00:29:32,580 --> 00:29:33,750 tired we're going to want to come up 560 00:29:33,750 --> 00:29:36,120 but sink deep my friends get a little 561 00:29:36,120 --> 00:29:43,080 dirty here now find your breath two more 562 00:29:43,080 --> 00:29:44,850 breaths cycles in and out here we got 563 00:29:44,850 --> 00:29:46,559 this spread the fingertips and 564 00:29:46,559 --> 00:29:49,440 celebration of you welcome that heat 565 00:29:49,440 --> 00:29:51,630 burning away again the stress the 566 00:29:51,630 --> 00:29:55,380 anxiety letting go of any BS and 567 00:29:55,380 --> 00:30:02,639 creating space with each inhale great 568 00:30:02,639 --> 00:30:04,320 draw your navel to your spine lift the 569 00:30:04,320 --> 00:30:06,360 right knee up interlace the fingertips 570 00:30:06,360 --> 00:30:07,860 so if they're up overhead bring them 571 00:30:07,860 --> 00:30:09,210 down if they're at the heart and release 572 00:30:09,210 --> 00:30:11,159 them and we're going to catch that right 573 00:30:11,159 --> 00:30:13,139 knee in here we're going to stand tall 574 00:30:13,139 --> 00:30:15,360 through the left leg and squeeze the 575 00:30:15,360 --> 00:30:17,730 right knee up towards the heart smile 576 00:30:17,730 --> 00:30:19,440 you can point and flex that right foot 577 00:30:19,440 --> 00:30:22,350 maybe you rotate the ankle lift your 578 00:30:22,350 --> 00:30:24,149 heart so plug in with your heart again 579 00:30:24,149 --> 00:30:28,559 let go of your troubles forget your 580 00:30:28,559 --> 00:30:31,710 troubles come on get happy great one 581 00:30:31,710 --> 00:30:34,880 more breath and then exhale we release 582 00:30:34,880 --> 00:30:37,740 Mountain Pose open your palms just check 583 00:30:37,740 --> 00:30:39,480 in notice the difference between right 584 00:30:39,480 --> 00:30:43,820 side and left side of the body 585 00:30:47,750 --> 00:30:51,360 smile don't take yoga so seriously that 586 00:30:51,360 --> 00:30:53,730 was harder for you shake it off let's 587 00:30:53,730 --> 00:30:55,980 try again if it was easy for you rock on 588 00:30:55,980 --> 00:30:57,540 let's do it again anyway here we go 589 00:30:57,540 --> 00:30:59,550 palms come together at the heart as we 590 00:30:59,550 --> 00:31:05,730 exhale we bend the knees so get low get 591 00:31:05,730 --> 00:31:08,640 low shorty lift the sternum to the 592 00:31:08,640 --> 00:31:10,260 thumbs find your breath 593 00:31:10,260 --> 00:31:11,760 once again peeling so we're not just 594 00:31:11,760 --> 00:31:13,500 lifting the left leg over like we do 595 00:31:13,500 --> 00:31:15,000 enough hoisting the body around all day 596 00:31:15,000 --> 00:31:17,730 so no yoga robots here move nice and 597 00:31:17,730 --> 00:31:21,860 slow as you peel that left foot up and 598 00:31:21,860 --> 00:31:24,510 then when you're ready up and over and 599 00:31:24,510 --> 00:31:26,400 able to spine so finding your Center 600 00:31:26,400 --> 00:31:28,500 again you can totally hook Eagle legs 601 00:31:28,500 --> 00:31:35,460 here you rebel you eagle lift your 602 00:31:35,460 --> 00:31:38,010 sternum to your thumbs all right we'll 603 00:31:38,010 --> 00:31:40,350 find a soft focus here as we focus in I 604 00:31:40,350 --> 00:31:42,059 stopped making bad jokes as we lengthen 605 00:31:42,059 --> 00:31:44,610 through the crown of the head again 606 00:31:44,610 --> 00:31:49,080 using the inhale to create space using 607 00:31:49,080 --> 00:31:51,120 the exhale to maybe drop the sit bones a 608 00:31:51,120 --> 00:31:54,929 little lower now palms can stay here 609 00:31:54,929 --> 00:31:57,600 Anjali mudra at the heart or we can fly 610 00:31:57,600 --> 00:31:59,309 the fingertips up against spreading them 611 00:31:59,309 --> 00:32:02,460 nice and wide lengthening the tailbone 612 00:32:02,460 --> 00:32:06,900 down my friends some of you been asking 613 00:32:06,900 --> 00:32:08,670 me lately about knitting a lower ribcage 614 00:32:08,670 --> 00:32:10,590 I mean this action right here which 615 00:32:10,590 --> 00:32:12,360 could be very helpful in this balancing 616 00:32:12,360 --> 00:32:15,150 posture of drawing the lower ribcage in 617 00:32:15,150 --> 00:32:17,160 just kind of connecting here so you can 618 00:32:17,160 --> 00:32:19,710 see this my hands coming in together 619 00:32:19,710 --> 00:32:22,540 kind of like a corset 620 00:32:22,540 --> 00:32:27,910 here wherever you are take two more nice 621 00:32:27,910 --> 00:32:29,800 long smooth deep breaths 622 00:32:29,800 --> 00:32:45,580 embrace it great then draw your navel to 623 00:32:45,580 --> 00:32:48,370 your spine slowly lift the left knee up 624 00:32:48,370 --> 00:32:49,510 we're going to interlace the fingertips 625 00:32:49,510 --> 00:32:53,200 catch that left kneecap and squeezing in 626 00:32:53,200 --> 00:32:54,790 towards the heart stand up nice and tall 627 00:32:54,790 --> 00:32:57,790 keep the heart lifted plugging in draw 628 00:32:57,790 --> 00:32:59,110 the shoulders down away from the ears 629 00:32:59,110 --> 00:33:02,820 one more breath and rotate that ankle 630 00:33:05,070 --> 00:33:07,630 take a deep breath in smile lift the 631 00:33:07,630 --> 00:33:11,230 corners of your mouth and then exhale 632 00:33:11,230 --> 00:33:13,560 release Tadasana 633 00:33:13,560 --> 00:33:16,240 sweet close your eyes just observe the 634 00:33:16,240 --> 00:33:17,950 breath observe the left and the right 635 00:33:17,950 --> 00:33:23,850 side of the body let go of any tension 636 00:33:24,840 --> 00:33:27,180 notice if you're gripping in your toes 637 00:33:27,180 --> 00:33:31,060 or in your butt see if you can relax 638 00:33:31,060 --> 00:33:32,800 your shoulders maybe they're calling up 639 00:33:32,800 --> 00:33:38,399 again softening through the fingertips 640 00:33:40,929 --> 00:33:42,909 and when you're ready reach the 641 00:33:42,909 --> 00:33:45,070 fingertips all the way up inhale in full 642 00:33:45,070 --> 00:33:47,950 body stretch and exhale weave forward 643 00:33:47,950 --> 00:33:53,649 fold inhale halfway lift one last time 644 00:33:53,649 --> 00:33:56,379 and exhale bow 645 00:33:56,379 --> 00:33:58,239 great palms come to the mat bend your 646 00:33:58,239 --> 00:34:00,219 knees generously and then knees come to 647 00:34:00,219 --> 00:34:03,820 the mat gently and then we're going to 648 00:34:03,820 --> 00:34:05,409 go side saddle here just swinging the 649 00:34:05,409 --> 00:34:06,669 legs to one side doesn't matter which 650 00:34:06,669 --> 00:34:13,029 side as we transition to flat back great 651 00:34:13,029 --> 00:34:15,699 full body stretch here oh yeah reaching 652 00:34:15,699 --> 00:34:19,089 the fingertips up and over toes all the 653 00:34:19,089 --> 00:34:21,369 way down towards the bottom edge take a 654 00:34:21,369 --> 00:34:25,480 second here to maybe take the deepest 655 00:34:25,480 --> 00:34:27,010 deepest deepest breath in you've taken 656 00:34:27,010 --> 00:34:30,460 all day and then find a nice long exhale 657 00:34:30,460 --> 00:34:36,489 out through the mouth awesome hug the 658 00:34:36,489 --> 00:34:38,020 right knee into the chest take a deep 659 00:34:38,020 --> 00:34:41,289 breath in and on an exhale guiding the 660 00:34:41,289 --> 00:34:43,599 right knee across the body over towards 661 00:34:43,599 --> 00:34:44,909 the left side of your mat in the room 662 00:34:44,909 --> 00:34:47,379 opening up through the right wing here 663 00:34:47,379 --> 00:34:49,389 the right arm as you maybe rock on to 664 00:34:49,389 --> 00:34:53,469 your right ear and two reaches on here 665 00:34:53,469 --> 00:34:56,168 you can use the left palm to pet the 666 00:34:56,168 --> 00:34:57,670 outer edge of that right thigh or you 667 00:34:57,670 --> 00:34:59,230 might just find a little exquisite 668 00:34:59,230 --> 00:35:02,829 stillness here find sweeping breaths up 669 00:35:02,829 --> 00:35:06,900 and down the spine wring it out 670 00:35:13,060 --> 00:35:16,720 great inhale in on an exhale we gently 671 00:35:16,720 --> 00:35:19,120 melt it back through Center and we 672 00:35:19,120 --> 00:35:21,520 switch left knee in right leg out we 673 00:35:21,520 --> 00:35:23,080 squeeze that left knee up towards the 674 00:35:23,080 --> 00:35:25,360 heart and then when you're ready guiding 675 00:35:25,360 --> 00:35:27,030 it over into your twist 676 00:35:27,030 --> 00:35:34,390 and onto your bike back close your eyes 677 00:35:34,390 --> 00:35:38,850 here again twist it out 678 00:35:50,430 --> 00:35:55,359 nice inhale in exhale gently rock it 679 00:35:55,359 --> 00:35:57,910 back to Center send the left toes out 680 00:35:57,910 --> 00:36:00,010 once again full body stretch as we 681 00:36:00,010 --> 00:36:03,190 inhale and then exhale let the 682 00:36:03,190 --> 00:36:05,980 fingertips come left to right arms left 683 00:36:05,980 --> 00:36:08,710 to right palms face up widen the ankles 684 00:36:08,710 --> 00:36:10,359 is why does your mat get situated to 685 00:36:10,359 --> 00:36:13,240 here for a nice yummy shavasana here 686 00:36:13,240 --> 00:36:15,400 today so thank you for practicing with 687 00:36:15,400 --> 00:36:18,820 me I wish you all the love in the world 688 00:36:18,820 --> 00:36:21,130 from my heart to yours as we come to 689 00:36:21,130 --> 00:36:25,589 settle in shavasan I say to you 690 00:36:25,589 --> 00:36:34,740 namaste close your eyes relax your jaw 691 00:36:34,740 --> 00:36:36,670 lengthen through the back of the neck by 692 00:36:36,670 --> 00:36:39,250 tucking your chin into your chest again 693 00:36:39,250 --> 00:36:41,230 soft fingertips relax through your 694 00:36:41,230 --> 00:36:45,160 ankles let's stay here for a couple 695 00:36:45,160 --> 00:36:48,250 minutes at least maybe longer surprise 696 00:36:48,250 --> 00:36:52,420 yourself focusing on the natural rhythm 697 00:36:52,420 --> 00:36:56,530 of the breath choosing to let go again 698 00:36:56,530 --> 00:36:58,510 of that which is no longer serving you 699 00:36:58,510 --> 00:37:04,300 in your life choosing balance ease and 700 00:37:04,300 --> 00:37:08,470 an open mind and open heart again from 701 00:37:08,470 --> 00:37:11,250 my heart here