WEBVTT

00:00:00.417 --> 00:00:02.417
- What's up everyone?
Welcome to Yoga With Adriene,

00:00:02.417 --> 00:00:05.625
I'm Adriene and this is Benji
and today we have an awesome

00:00:05.625 --> 00:00:07.583
Ahimsa yoga practice for you.

00:00:07.583 --> 00:00:11.792
So this is slow, steady, kind
and it's gonna help you tend to

00:00:11.792 --> 00:00:15.917
the inner ecosystem so that you
can serve the outer ecosystem

00:00:15.917 --> 00:00:18.041
with ease and with joy.

00:00:18.041 --> 00:00:20.792
Hop into something
comfy and let's get started.

00:00:20.792 --> 00:00:24.505
(upbeat music)

00:00:33.250 --> 00:00:35.291
Alright everyone, welcome.

00:00:35.291 --> 00:00:40.000
Let's begin seated in a
nice cross-legged position.

00:00:41.417 --> 00:00:43.792
I have busted
out a blanket today.

00:00:43.792 --> 00:00:46.834
You might pause the video
and grab a blankey or towel

00:00:46.834 --> 00:00:48.083
or something to sit on.

00:00:48.083 --> 00:00:52.041
You can sit on it like I am here
or you can use to fold or roll

00:00:52.041 --> 00:00:55.917
up to lift the hips so
that this seated position

00:00:55.917 --> 00:00:58.792
feels more comfortable.

00:00:58.792 --> 00:01:01.875
So come into a nice
comfortable seat of your choice.

00:01:01.875 --> 00:01:03.291
There is no rush.

00:01:03.291 --> 00:01:05.834
The hard part is
over you've pressed play,

00:01:05.834 --> 00:01:07.834
you've arrived here.

00:01:10.792 --> 00:01:13.708
So once you get settled in know
that the hard part is over and

00:01:13.708 --> 00:01:17.875
especially for today's Ahimsa
practice we have an opportunity

00:01:17.875 --> 00:01:22.083
to, I know it
sounds cliché but, just be.

00:01:22.083 --> 00:01:25.208
To observe to notice

00:01:25.208 --> 00:01:29.166
and the real candy
is just allowing

00:01:29.166 --> 00:01:32.333
yourself to simply be.

00:01:34.583 --> 00:01:39.000
Trust that whatever knowledge
or seeds or anything that you're

00:01:39.000 --> 00:01:41.875
meant to pick up or get out
of this practice whether it's

00:01:41.875 --> 00:01:44.000
through stretching or
through breathing or through

00:01:44.000 --> 00:01:46.166
an A-ha moment
in the mind and body.

00:01:46.166 --> 00:01:47.875
Just trust that it'll come.

00:01:49.834 --> 00:01:54.333
By simply being present.

00:01:57.792 --> 00:02:00.500
As you're ready will sit up nice
and tall and the reason I start

00:02:00.500 --> 00:02:03.625
with that is there's a
tendency to try to do our yoga.

00:02:03.625 --> 00:02:04.500
We gotta do our yoga.

00:02:04.500 --> 00:02:07.125
Okay, I got to do my yoga.
It's on the calendar today.

00:02:07.125 --> 00:02:10.125
New Yoga With Adriene video.
We got to do our yoga.

00:02:10.125 --> 00:02:12.458
And that's awesome because
that's what brings us here to

00:02:12.458 --> 00:02:15.583
this moment but now that we're
here let's see if we can kind of

00:02:15.583 --> 00:02:17.250
drop the doing

00:02:19.333 --> 00:02:22.792
and focus more
on just being in the moment.

00:02:22.792 --> 00:02:25.542
Again, we've heard it a million
times but that's why we return

00:02:25.542 --> 00:02:29.417
to the mat, for the reminder.

00:02:33.083 --> 00:02:35.375
If you haven't
already sit up nice and tall,

00:02:35.375 --> 00:02:39.750
see if you can create more space
and more length or the feeling

00:02:39.750 --> 00:02:43.291
of more space and
more length up and down

00:02:43.291 --> 00:02:45.291
through the spinal column.

00:02:46.542 --> 00:02:50.667
You might notice as you take
on this gentle action that you

00:02:50.667 --> 00:02:53.125
start to notice, you know,
a little tension,

00:02:53.125 --> 00:02:57.750
a little tightness and go ahead
and respond to that accordingly.

00:02:57.750 --> 00:03:01.500
Maybe it's soft easy
movement in the head or neck.

00:03:01.500 --> 00:03:04.667
Maybe you are still
getting situated here,

00:03:04.667 --> 00:03:06.083
there's no rush.

00:03:12.083 --> 00:03:16.542
And then eventually we'll
take a moment to close the eyes.

00:03:16.542 --> 00:03:20.041
Trust me, thank you for being
here for sharing your time and

00:03:20.041 --> 00:03:22.750
your energy with me.

00:03:22.750 --> 00:03:24.667
Trust yourself.

00:03:24.667 --> 00:03:25.959
Again, hardest part is over.

00:03:25.959 --> 00:03:29.917
We're here now, let's do
this or let's not do this.

00:03:29.917 --> 00:03:31.583
That was a test.

00:03:31.583 --> 00:03:34.625
Let's be here together,

00:03:34.625 --> 00:03:37.125
fully present.

00:03:37.125 --> 00:03:39.125
And then again,
trust the practice.

00:03:40.667 --> 00:03:42.708
So close your eyes if you can.

00:03:46.333 --> 00:03:48.333
Sitting up nice and tall.

00:03:51.291 --> 00:03:56.625
And together we'll
start to notice the breath.

00:03:56.625 --> 00:03:58.792
Just notice
what it's like today,

00:03:58.792 --> 00:04:02.250
the quality, the fullness.

00:04:02.250 --> 00:04:06.417
(Benji sighs)
That's the ticket.

00:04:11.583 --> 00:04:15.125
So again, you don't
have to do anything.

00:04:15.125 --> 00:04:19.500
There is just simply the
invitation to come as you are

00:04:19.500 --> 00:04:24.041
here today and
consider this notion of Ahimsa.

00:04:28.417 --> 00:04:31.417
Non-harming.

00:04:31.417 --> 00:04:34.750
And instead of me telling you
how that translates to the mat

00:04:34.750 --> 00:04:38.041
and off the mat, rather
today I'd like for you to just

00:04:38.041 --> 00:04:43.041
consider that notion and see
what you can find and then we'll

00:04:43.041 --> 00:04:45.291
talk more about
it my weekly letter.

00:04:45.291 --> 00:04:49.333
Okay, so for now, let's just be,
really be in the practice and

00:04:49.333 --> 00:04:53.792
see if you can notice
moments where

00:04:53.792 --> 00:04:56.583
this offering, this practice

00:04:56.583 --> 00:04:59.333
or this rule might serve you.

00:05:03.083 --> 00:05:06.291
As you're ready, most gently
start to deepen the breath.

00:05:06.291 --> 00:05:10.458
Just more conscious inhalations.

00:05:16.792 --> 00:05:21.333
And more conscious exhalations.

00:05:25.834 --> 00:05:29.041
And if you're getting a little
distracted or your thoughts are

00:05:29.041 --> 00:05:31.834
wandering here, it's definitely
part of the reason we were

00:05:31.834 --> 00:05:35.083
starting like this so as you
gently deepen your breath,

00:05:35.083 --> 00:05:38.291
notice where your thoughts go

00:05:38.291 --> 00:05:41.834
and notice where your mind goes,

00:05:41.834 --> 00:05:43.750
and really pay attention.

00:05:43.750 --> 00:05:45.667
Don't try to ignore that because

00:05:48.041 --> 00:05:49.917
thought is a big part of this

00:05:49.917 --> 00:05:53.208
practice are we harmful in
our thoughts to ourselves,

00:05:53.208 --> 00:05:55.208
to others?

00:05:59.417 --> 00:06:04.542
One thing we can
control is our thoughts.

00:06:09.125 --> 00:06:11.125
Or we can try.

00:06:15.625 --> 00:06:18.583
So just take a couple more
cycles of breath here

00:06:21.125 --> 00:06:23.166
and if you've begun to slouch,
no biggie,

00:06:23.166 --> 00:06:25.959
just if you can lift up a little
bit from the pelvic floor,

00:06:25.959 --> 00:06:30.375
engage the muscles
there around perineum

00:06:30.375 --> 00:06:33.792
to lift up to the spine.
Maybe lengthen through the neck.

00:06:39.375 --> 00:06:42.291
Nice, full deep breaths.

00:06:42.291 --> 00:06:45.792
Perhaps using your exhale
to relax the shoulders down.

00:07:00.917 --> 00:07:04.333
And then when you're ready,
take the deepest breath,

00:07:04.333 --> 00:07:06.792
the most conscious
breath you've taken all day.

00:07:06.792 --> 00:07:08.458
Big inhale in through the nose.

00:07:10.875 --> 00:07:14.583
And as you exhale, shoulder
blades come together behind the

00:07:14.583 --> 00:07:16.750
heart space, your
figurative heart space,

00:07:16.750 --> 00:07:19.125
you open the
chest and open the eyes.

00:07:20.458 --> 00:07:22.333
Hello.

00:07:22.333 --> 00:07:23.959
We're gonna come into
a little mudra here by

00:07:23.959 --> 00:07:27.417
opening the palms
up towards the sky.

00:07:27.417 --> 00:07:30.083
And then we're gonna bring the
index finger and thumb together

00:07:30.083 --> 00:07:33.417
here coming into a little
consciousness mudra is

00:07:33.417 --> 00:07:35.959
what we'll call it today.

00:07:35.959 --> 00:07:40.875
You want to keep the armpit
chest area and the heart lifted

00:07:40.875 --> 00:07:43.792
and if you're not used to
sitting up tall on the ground

00:07:43.792 --> 00:07:45.166
here and your
body is starting to,

00:07:45.166 --> 00:07:46.875
you know, going all
different directions,

00:07:46.875 --> 00:07:47.792
you are not alone.

00:07:47.792 --> 00:07:50.417
It took me years to sit here
with ease so so lift the hips

00:07:50.417 --> 00:07:53.125
up, practice of Ahimsa

00:07:53.125 --> 00:07:55.834
and then definitely keep up with

00:07:55.834 --> 00:07:58.208
those nice, full,
conscious, deep breaths.

00:08:01.125 --> 00:08:05.500
Ahimsa practice is one of those
great practices that circles us

00:08:05.500 --> 00:08:08.083
back to this idea of the
journey really being the reward.

00:08:08.083 --> 00:08:10.875
So you don't have to
the (hums happy tone).

00:08:10.875 --> 00:08:12.583
It's really about
these moments of like,

00:08:12.583 --> 00:08:16.083
"Oh God, how
long we can sit here?"

00:08:16.083 --> 00:08:17.917
Can you just be
really present in this?

00:08:17.917 --> 00:08:19.917
Use your breath as
a tool to stay alive.

00:08:22.792 --> 00:08:26.458
Coming into the
consciousness mudra.

00:08:26.458 --> 00:08:29.041
We'll tuck the chin, just a
little more length in the back

00:08:29.041 --> 00:08:30.917
of the neck and you're
gonna bow your head down.

00:08:30.917 --> 00:08:34.041
You can keep the
eyes open or closed.

00:08:34.041 --> 00:08:36.041
Inhaling deeply.

00:08:37.750 --> 00:08:40.542
Exhale long,
beautiful breath out.

00:08:44.291 --> 00:08:47.625
Starting to find an
audible breath here.

00:08:47.625 --> 00:08:50.708
Keeping the index finger and
thumb together, big inhale.

00:08:54.125 --> 00:08:56.250
And long exhale.

00:08:58.417 --> 00:09:01.917
Now, today try to sync it with
my queue here and once you feel

00:09:01.917 --> 00:09:04.417
comfortable take your gaze
down down just past your nose.

00:09:04.417 --> 00:09:07.708
Continue to lift up through
all four sides of the torso.

00:09:07.708 --> 00:09:11.834
Ready? Here we go,
nice audible breath in.

00:09:17.250 --> 00:09:19.250
Long, audible breath out.

00:09:24.625 --> 00:09:27.083
Bringing more consciousness,
awareness into the body,

00:09:27.083 --> 00:09:29.083
big inhale in.

00:09:33.875 --> 00:09:36.083
Nice extended exhale out.

00:09:42.708 --> 00:09:45.792
Big inhale through the nostrils.

00:09:50.625 --> 00:09:55.333
Exhale long and steady,
relax your shoulders.

00:10:00.333 --> 00:10:03.333
Again, inhale
softening the skin of the face.

00:10:07.792 --> 00:10:11.291
And exhale
relaxing through the jaw.

00:10:16.041 --> 00:10:17.792
Great, one more cycle,
we got it.

00:10:17.792 --> 00:10:19.875
Inhale, lean back,
head over heart,

00:10:19.875 --> 00:10:21.083
heart over pelvis.

00:10:25.041 --> 00:10:27.667
And empty it all
out, out, out, out,

00:10:27.667 --> 00:10:29.417
empty, empty,
empty on your exhale.

00:10:29.417 --> 00:10:30.667
Empty, empty, empty.

00:10:30.667 --> 00:10:32.583
Push it all out,
push it all out.

00:10:32.583 --> 00:10:34.542
Empty, empty, empty,
empty and then here we go.

00:10:34.542 --> 00:10:37.542
Nice, big, buoyant beautiful
breath in as you release the

00:10:37.542 --> 00:10:40.834
mudra and welcome nice,
fresh breath in.

00:10:40.834 --> 00:10:43.125
Awesome, bring the palms
together Anjuli Mudra at the

00:10:43.125 --> 00:10:45.917
heart, press the palms
together, elbows left to right.

00:10:45.917 --> 00:10:47.583
Deep breath in,
one last moment here.

00:10:47.583 --> 00:10:49.083
Sit up nice and tall.

00:10:49.083 --> 00:10:51.750
Draw the naval in and up.
Lift up from the pelvic floor.

00:10:51.750 --> 00:10:55.583
Little support, inner support.

00:10:55.583 --> 00:10:58.125
And exhale to release,
chin to chest.

00:11:01.166 --> 00:11:04.083
Pause here,
close your eyes, observe.

00:11:10.000 --> 00:11:12.625
Then as you're ready bat the
eyelashes open and we're gonna

00:11:12.625 --> 00:11:16.041
come forward and
come to Tabletop Position.

00:11:16.041 --> 00:11:19.125
You can use your
blanky to pad the knees.

00:11:19.125 --> 00:11:20.375
Be kind to your body.

00:11:20.375 --> 00:11:23.875
So how you manage your

00:11:23.875 --> 00:11:25.959
inner ecosystem has
everything to do

00:11:25.959 --> 00:11:29.458
with how you manage
your outer ecosystem.

00:11:29.458 --> 00:11:32.792
So this is why, in particular,
that at-home yoga practice

00:11:32.792 --> 00:11:37.375
to me is of utmost value.

00:11:38.667 --> 00:11:40.750
But don't take my word for it.
Okay, here we go.

00:11:40.750 --> 00:11:45.625
Coming on to all fours.
Tabletop Position.

00:11:47.917 --> 00:11:51.041
See if you can tap back into
that beautiful conscious breath

00:11:51.041 --> 00:11:54.166
you initiated already.

00:11:54.166 --> 00:11:55.750
Spread the fingertips wide.

00:11:55.750 --> 00:11:58.542
Set yourself up for greatness.

00:11:58.542 --> 00:12:01.959
Lots of TLC, tender,
loving care in how you

00:12:01.959 --> 00:12:04.542
set your body up here.

00:12:04.542 --> 00:12:08.041
Why?
Because you're worth it.

00:12:08.041 --> 00:12:09.667
Draw the navel up
towards the spine,

00:12:09.667 --> 00:12:12.375
press away from your yoga mat.

00:12:12.375 --> 00:12:13.792
Now you're gonna
want to rush this.

00:12:13.792 --> 00:12:17.291
We live in a fast-paced
world but slow it down here,

00:12:17.291 --> 00:12:18.375
kind and loving.

00:12:18.375 --> 00:12:20.959
Inhale, drop the belly,
open the chest.

00:12:20.959 --> 00:12:24.291
Close your eyes here as you open
the chest forward and see if you

00:12:24.291 --> 00:12:27.542
can just visualize
the muscles stretching.

00:12:29.667 --> 00:12:34.458
Press in the tops of the feet,
claw through the fingertips.

00:12:34.458 --> 00:12:37.875
Honor the body with
each breath in and out.

00:12:39.417 --> 00:12:42.917
And then exhale, empty nice,
cleansing breath here as you

00:12:42.917 --> 00:12:44.708
round through the spine.

00:12:44.708 --> 00:12:46.291
Pause at the top, same thing.

00:12:46.291 --> 00:12:50.125
Just honoring who you
are and where you are today.

00:12:50.125 --> 00:12:52.750
And again, if you're new to this
practice or if this stuff isn't

00:12:52.750 --> 00:12:54.667
landing just trust the practice.

00:12:54.667 --> 00:12:57.166
You don't have to get
anything or do anything.

00:12:57.166 --> 00:13:00.625
Just stick with me and
stay in the moment here.

00:13:00.625 --> 00:13:02.792
Nice and easy.

00:13:04.667 --> 00:13:07.250
Once again, if you haven't
already take a moment to close

00:13:07.250 --> 00:13:09.625
your eyes and just try to
visualize the muscles of the

00:13:09.625 --> 00:13:11.375
back stretching here.

00:13:11.375 --> 00:13:13.875
Strong foundation
in the hands and feet.

00:13:13.875 --> 00:13:15.792
No pressure on the
wrists as you really press

00:13:15.792 --> 00:13:17.792
into the knuckles
and the fingertips.

00:13:19.708 --> 00:13:20.917
Yeah, and then here we go,

00:13:20.917 --> 00:13:22.750
coming back
to Tabletop Position.

00:13:22.750 --> 00:13:25.000
Now you're gonna
bump the hips to the left.

00:13:25.000 --> 00:13:26.792
Turn to look past
your right shoulder.

00:13:26.792 --> 00:13:29.291
Same thing, close your
eyes when you get there.

00:13:29.291 --> 00:13:31.625
Continue to breathe fully.

00:13:31.625 --> 00:13:34.375
Conscious breaths and
as you close your eyes,

00:13:34.375 --> 00:13:38.917
use that as a tool to try to see
the muscles stretching really

00:13:38.917 --> 00:13:43.083
honoring what's going on,

00:13:43.083 --> 00:13:45.125
whatever may be going on.

00:13:45.125 --> 00:13:48.375
And then here we go,
come back to center.

00:13:48.375 --> 00:13:50.959
Nice deep breath in and then
bump the hips to the right,

00:13:50.959 --> 00:13:55.083
slow it down, over to look past
your left shoulder

00:13:55.083 --> 00:13:57.125
or to Benji.

00:13:58.750 --> 00:14:01.083
Breathing deep, close your eyes.

00:14:01.083 --> 00:14:04.500
Try to see where
the sensations at.

00:14:07.166 --> 00:14:09.750
Nice and then come back
to center. You're doing great.

00:14:09.750 --> 00:14:11.166
Claw through the
fingertips to take that

00:14:11.166 --> 00:14:12.041
pressure out of the wrists.

00:14:12.041 --> 00:14:14.542
We're gonna go to a cycle
of three more Cat-Cows.

00:14:14.542 --> 00:14:18.000
So here we go, inhale,
drop the belly, open the chest.

00:14:18.000 --> 00:14:22.000
Imagine your sits bones just
spreading left to right here.

00:14:22.000 --> 00:14:23.583
So, oh yeah, that
changes everything.

00:14:23.583 --> 00:14:25.959
Okay, great and then
exhale rounding through,

00:14:25.959 --> 00:14:28.208
chin to chest.

00:14:28.208 --> 00:14:30.083
And then you'll go two
more cycles on your own.

00:14:30.083 --> 00:14:32.834
You can close your eyes,
listen to your breath,

00:14:32.834 --> 00:14:34.500
find what feels good.

00:14:55.417 --> 00:14:58.041
And then we'll inhale, come
to that nice neutral spine.

00:14:58.041 --> 00:15:01.208
We're gonna give the hands a
break by bringing elbows right

00:15:01.208 --> 00:15:04.417
where the hands were and when
your elbows come down to the

00:15:04.417 --> 00:15:06.458
ground, try to keep them
in line with the shoulder.

00:15:06.458 --> 00:15:09.125
So there's a tendency
they might want to come out,

00:15:09.125 --> 00:15:10.583
probably not come
in for most people,

00:15:10.583 --> 00:15:11.792
but mostly go out.

00:15:11.792 --> 00:15:13.583
So see if you can
keep them stacked

00:15:13.583 --> 00:15:15.667
underneath your shoulders.

00:15:15.667 --> 00:15:18.959
Then we'll take a second to
rotate the wrists if you need.

00:15:18.959 --> 00:15:22.291
Again, this idea of constantly
tending to whatever's happening

00:15:22.291 --> 00:15:23.750
in the present moment.

00:15:23.750 --> 00:15:27.208
So not only is this gonna help
you grow your Asana practice but

00:15:27.208 --> 00:15:32.208
practicing this on your mat will
help you tend to

00:15:32.208 --> 00:15:33.834
your stuff,

00:15:33.834 --> 00:15:35.959
your (bleep) off the mat in a

00:15:35.959 --> 00:15:39.667
kind loving
conscious way, right?

00:15:39.667 --> 00:15:41.917
Do you guys ever do things that
are like super destructive and

00:15:41.917 --> 00:15:44.458
you're like, "Why did do that?
I didn't even want that.

00:15:44.458 --> 00:15:49.208
"I didn't even need that."
So, yeah.

00:15:49.208 --> 00:15:52.834
Okay, after a little wrist love
you're gonna plant the palms.

00:15:52.834 --> 00:15:55.333
Really try to find this
hand-to-earth connection here.

00:15:55.333 --> 00:15:59.250
So press into the fingertips,
lift the center of the palm and

00:15:59.250 --> 00:16:00.750
then here we go we're
gonna walk the knees back.

00:16:00.750 --> 00:16:03.542
Elbows are firmly
planted into the ground.

00:16:03.542 --> 00:16:06.208
Tailbone is gonna come up
towards the sky and then the

00:16:06.208 --> 00:16:09.250
most beautiful thing
in all the lands Pranam,

00:16:09.250 --> 00:16:10.750
we melt the heart.

00:16:10.750 --> 00:16:13.625
Deep, deep shoulder
stretch here so breathe deep.

00:16:13.625 --> 00:16:16.291
Stay connected
to your foundation.

00:16:16.291 --> 00:16:18.542
Puppy Posture or
Heart to Earth Pose.

00:16:18.542 --> 00:16:23.875
For me, this is a deep and can
be a reverent moment of kind of

00:16:23.875 --> 00:16:27.166
softening, surrendering,

00:16:27.166 --> 00:16:31.708
sending breath, listening.

00:16:38.667 --> 00:16:40.208
Again, notice
where the thoughts go.

00:16:40.208 --> 00:16:45.291
Do they go to someone or they're
negative thoughts or harmful

00:16:45.291 --> 00:16:47.875
thoughts that you can
choose to let go of here

00:16:47.875 --> 00:16:49.875
as you bow in Pranam.

00:16:57.834 --> 00:17:00.375
Then activate this next
transition from your center,

00:17:00.375 --> 00:17:01.667
draw the naval in and up.

00:17:01.667 --> 00:17:04.708
Let the lower ribs hug
in from that core connect,

00:17:04.708 --> 00:17:07.875
you're gonna carve a line with
your nose all the way through.

00:17:07.875 --> 00:17:11.125
Slowly slip the hips to the
ground or to your blanket.

00:17:11.125 --> 00:17:12.750
Keep pressing in on
the tops of your feet.

00:17:12.750 --> 00:17:15.375
Now actively tuck
the chin into the chest.

00:17:15.375 --> 00:17:17.290
Little bit of a
throat lock here.

00:17:17.290 --> 00:17:21.165
Elbows are still firmly planted
underneath the shoulders and

00:17:21.165 --> 00:17:24.416
then slow and steady, carve
lines through space as you

00:17:24.416 --> 00:17:27.500
slowly come up, Sphinx Pose.

00:17:27.500 --> 00:17:30.125
Now if the shoulders are
shrugging towards the ears here,

00:17:30.125 --> 00:17:32.417
use a nice full
breath to try to find length.

00:17:35.750 --> 00:17:38.041
And then press
into the pubic bone,

00:17:38.041 --> 00:17:42.750
press away from your yoga mat,
close your eyes and breathe.

00:17:49.792 --> 00:17:52.959
If this is a new shape
maybe send your gaze down,

00:17:52.959 --> 00:17:57.959
tuck the chin so that you can
keep a nice, long neck.

00:17:57.959 --> 00:18:00.083
No clenching.

00:18:03.625 --> 00:18:07.250
The arms will start
to tremble maybe shake.

00:18:07.250 --> 00:18:09.250
Keep breathing.

00:18:11.708 --> 00:18:15.041
Maintain your
integrity while keeping soft,

00:18:15.041 --> 00:18:18.708
full, easy breath going.

00:18:18.708 --> 00:18:20.083
And when I say
maintain your integrity,

00:18:20.083 --> 00:18:22.083
I mean in the shape.

00:18:24.750 --> 00:18:27.792
Take one more deep breath

00:18:27.792 --> 00:18:29.959
and then use
your exhale to slowly

00:18:29.959 --> 00:18:34.417
release and you're gonna bring
the fingertips now off the mat

00:18:34.417 --> 00:18:36.291
and the chest is gonna come
to the ground and we're gonna

00:18:36.291 --> 00:18:39.750
slowly turn on to the right ear.

00:18:39.750 --> 00:18:42.542
Cool, now bring your hands to
press firmly into the earth.

00:18:42.542 --> 00:18:46.166
You're gonna bend your left
knee and then your left toes are

00:18:46.166 --> 00:18:47.875
gonna take you
all the way around.

00:18:47.875 --> 00:18:50.542
We're gonna come
to a little stretch

00:18:50.542 --> 00:18:53.417
for the right shoulder,
chest, pec.

00:18:53.417 --> 00:18:56.792
Now, maybe bring the left foor
to the ground, maybe not.

00:18:56.792 --> 00:19:00.792
I would suggest using your left
hand to firmly prop you up here

00:19:00.792 --> 00:19:02.500
and you're
gonna use your breath.

00:19:02.500 --> 00:19:04.125
Nice and easy.

00:19:04.125 --> 00:19:08.750
No pain, no harm, breathe deep.

00:19:10.875 --> 00:19:12.917
Keep listening.

00:19:15.041 --> 00:19:17.959
If you just have to have more,
you're further along in your

00:19:17.959 --> 00:19:20.333
practice and you know that this
is going to feel good and right,

00:19:20.333 --> 00:19:24.750
you can maybe bring the left
hands to the left ankle and

00:19:24.750 --> 00:19:27.500
create a little bind,
a little stretch here.

00:19:27.500 --> 00:19:30.083
Maybe kick out but be mindful.

00:19:30.083 --> 00:19:34.625
This is your test, Ahimsa.

00:19:34.625 --> 00:19:37.458
Okay, here a little little quad
massage as you slowly

00:19:37.458 --> 00:19:40.667
Martha Graham it back
all the way to center.

00:19:40.667 --> 00:19:42.625
Nice and slow.

00:19:42.625 --> 00:19:44.166
And then how you
move matters, right?

00:19:44.166 --> 00:19:46.667
We talk about all
the time on this channel.

00:19:46.667 --> 00:19:48.625
So turn on to your left ear.

00:19:48.625 --> 00:19:50.792
Don't rush it.
Enjoy the journey.

00:19:50.792 --> 00:19:55.375
Peel the right toes up with love
for your body and the fact that

00:19:55.375 --> 00:19:59.959
you can even explore this at all
come on over to the other side.

00:20:01.959 --> 00:20:05.166
And notice, breathe deep,
be mindful.

00:20:10.000 --> 00:20:11.000
Need more?

00:20:11.000 --> 00:20:13.125
Maybe you give it
a try with the bind.

00:20:24.792 --> 00:20:26.792
Inhale in.

00:20:27.750 --> 00:20:29.583
And exhale, slow and steady.

00:20:29.583 --> 00:20:32.708
You think about massaging
your left quad as you roll back.

00:20:34.208 --> 00:20:36.458
Ah! Awesome.

00:20:36.458 --> 00:20:39.291
Then from here you're gonna
interlace the fingertips behind

00:20:39.291 --> 00:20:42.250
the tail, press the
pubic bone into the earth,

00:20:42.250 --> 00:20:44.542
tuck the chin, knuckles are
going to reach towards the heels

00:20:44.542 --> 00:20:46.125
as you slowly
lift your chest up.

00:20:46.125 --> 00:20:47.792
Doesn't have to be a big lift.

00:20:47.792 --> 00:20:48.834
This is your test here.

00:20:48.834 --> 00:20:51.959
Protect the lower back by
pressing into your foundation,

00:20:51.959 --> 00:20:56.917
tucking the chin and not
pushing but just allowing.

00:20:56.917 --> 00:21:00.917
A little Locust series here,
inhale.

00:21:00.917 --> 00:21:03.542
And exhale.

00:21:03.542 --> 00:21:07.834
Inhale and exhale and
on this last cycle option

00:21:07.834 --> 00:21:12.250
to lift the feet, squeeze
the legs together, inhale.

00:21:15.708 --> 00:21:18.750
And exhale to release.
Awesome work.

00:21:18.750 --> 00:21:21.708
Hands come underneath
the shoulders once again.

00:21:21.708 --> 00:21:24.166
We're gonna squeeze the
elbows into the side body,

00:21:24.166 --> 00:21:26.125
curl the toes under, inhale.

00:21:26.125 --> 00:21:28.333
Press back up to all fours.

00:21:28.333 --> 00:21:30.583
Awesome work.

00:21:30.583 --> 00:21:32.708
Nice, drop the belly,
open the chest.

00:21:35.208 --> 00:21:38.417
Exhale, round through,
chin to chest.

00:21:39.959 --> 00:21:42.834
Great, inhale,
Tabletop Position.

00:21:42.834 --> 00:21:45.917
Elbows come down to
where the hands were.

00:21:45.917 --> 00:21:47.542
We walk the knees back,
Puppy Posture.

00:21:47.542 --> 00:21:49.625
If you want to come
into Downward Dog here,

00:21:49.625 --> 00:21:50.625
you absolutely can.

00:21:50.625 --> 00:21:54.542
If you want to come into Dolphin
here you absolutely can

00:21:54.542 --> 00:21:56.542
but find your moment of Pranam.

00:21:56.542 --> 00:22:00.500
This is bowing.
Think of it as like Namaste.

00:22:03.875 --> 00:22:08.667
So again, we're recognizing
that how we treat ourselves is

00:22:08.667 --> 00:22:13.875
perhaps how we
also treat others.

00:22:15.083 --> 00:22:18.333
How we consider our inner
ecosystem has everything to do

00:22:18.333 --> 00:22:23.333
with the way we interact with
the world around us and we treat

00:22:23.333 --> 00:22:28.625
others and Mama Earth herself.

00:22:28.625 --> 00:22:31.000
Start with your center again,
navel draws in and up.

00:22:31.000 --> 00:22:32.166
Carve a line with your nose.

00:22:32.166 --> 00:22:36.041
Dig into the earth so press away
from your yoga mat and slowly

00:22:36.041 --> 00:22:39.041
come all the way back through,
Sphinx Pose.

00:22:41.917 --> 00:22:43.333
Find length.

00:22:45.041 --> 00:22:48.750
Hug the lower ribs in here.
Breathe deep.

00:22:51.000 --> 00:22:53.125
Because this is a
non-harming practice,

00:22:53.125 --> 00:22:55.375
let's get a little extra love.

00:22:55.375 --> 00:22:57.208
If you've been practicing
with me for a while

00:22:57.208 --> 00:22:59.083
you know what's coming.

00:22:59.083 --> 00:23:00.375
If you're new, welcome.

00:23:00.375 --> 00:23:02.083
You're gonna get
some kisses here.

00:23:04.125 --> 00:23:06.250
Deep breath in.

00:23:06.250 --> 00:23:08.583
As you exhale draw a
line with your nose gently,

00:23:08.583 --> 00:23:10.750
sweetly, artfully
past your left shoulder.

00:23:10.750 --> 00:23:13.708
So we work that way because if
we just turn our head to the

00:23:13.708 --> 00:23:18.000
right (crunching sound)
we've lost all the beauty,

00:23:18.000 --> 00:23:19.125
all the love.

00:23:19.125 --> 00:23:21.708
In fact we might even
pinch something in

00:23:21.708 --> 00:23:24.917
our neck and cause harm.

00:23:24.917 --> 00:23:27.750
So a slow line and
when you get there

00:23:27.750 --> 00:23:29.000
press away from your yoga mat.

00:23:29.000 --> 00:23:31.834
If your biceps are
starting to tremble,

00:23:31.834 --> 00:23:34.208
gettin' stronger,
welcome that strength.

00:23:34.208 --> 00:23:37.792
Match it with ease and then
close your eyes and imagine

00:23:37.792 --> 00:23:39.834
someone's kissing you really
sweetly on the right side of

00:23:39.834 --> 00:23:43.875
your neck here. Ah.

00:23:43.875 --> 00:23:46.041
And then bring back to center.
Stay strong.

00:23:46.041 --> 00:23:48.959
Protect your lower back,
hug the lower ribs in.

00:23:48.959 --> 00:23:51.834
Press the pubic bone to the
earth and then nice and slow

00:23:51.834 --> 00:23:56.041
draw a line over
towards the right shoulder.

00:23:56.041 --> 00:23:59.375
Feel that length, that stretch.

00:23:59.375 --> 00:24:02.583
Building strength in the arms
with ease and then here you go,

00:24:02.583 --> 00:24:04.583
close your eyes, trust me,
trust yourself,

00:24:04.583 --> 00:24:07.333
trust everything and
then, ah, receive your kiss.

00:24:07.333 --> 00:24:11.041
Receive the love that
you are worthy of here.

00:24:11.041 --> 00:24:14.208
And if you don't
believe it yet, that's okay.

00:24:14.208 --> 00:24:15.834
We'll get there.

00:24:18.291 --> 00:24:19.458
And then come back to center.

00:24:19.458 --> 00:24:21.375
Or will we get there?
Maybe it's a lifelong journey.

00:24:21.375 --> 00:24:22.667
You never know.

00:24:22.667 --> 00:24:23.959
Okay, here we go.

00:24:23.959 --> 00:24:27.708
Inhale in, back to center.

00:24:27.708 --> 00:24:30.208
Exhale to release.

00:24:30.208 --> 00:24:31.542
Right into the Locust this time.

00:24:31.542 --> 00:24:35.083
We're gonna inhale, send the
fingertips back and then plant

00:24:35.083 --> 00:24:35.917
the hands on the ground.

00:24:35.917 --> 00:24:40.542
So it's more of a gentle here,
nice and easy.

00:24:40.542 --> 00:24:45.041
Press into the earth with your
hands and then when you're ready

00:24:45.041 --> 00:24:49.333
tuck the chin,
lift the chest, open up.

00:24:49.333 --> 00:24:50.875
Beautiful, inhale in.

00:24:50.875 --> 00:24:53.708
Exhale squeeze
the legs together.

00:24:53.708 --> 00:24:55.417
Arch to arch,
maybe lift the toes.

00:24:55.417 --> 00:24:57.917
Keep breathing here.

00:24:57.917 --> 00:25:01.417
This is your test, a challenge
for your at-home yoga practice.

00:25:01.417 --> 00:25:03.250
If you're feeling
pain in lower back,

00:25:03.250 --> 00:25:06.125
maybe you lower the legs.

00:25:06.125 --> 00:25:07.959
Make sure you're breathing,
not holding your breath.

00:25:07.959 --> 00:25:09.208
You got it.

00:25:11.166 --> 00:25:13.959
And then when you're ready,
we'll come down.

00:25:13.959 --> 00:25:16.917
We'll bring hands back
underneath the shoulders,

00:25:16.917 --> 00:25:22.083
draw the elbows in and once
again press all the way up.

00:25:22.083 --> 00:25:23.834
Great, first come
to neutral spine.

00:25:23.834 --> 00:25:25.500
I know you're wanting the
Child's Pose but first you want

00:25:25.500 --> 00:25:27.458
to come to neutral spine.

00:25:27.458 --> 00:25:29.708
We're gonna curl the toes under.

00:25:29.708 --> 00:25:32.083
We're gonna lift the knees.
We're gonna activate the core.

00:25:32.083 --> 00:25:34.291
Should feel really
good on the lower back.

00:25:34.291 --> 00:25:36.750
So if you feel a dip here,
send your tailbone back.

00:25:36.750 --> 00:25:37.542
Should feel awesome.

00:25:37.542 --> 00:25:40.125
We're here for five,
non-harming breathe deep,

00:25:40.125 --> 00:25:41.291
find the ease.

00:25:41.291 --> 00:25:45.625
Four, three,

00:25:45.625 --> 00:25:47.458
two and one.

00:25:47.458 --> 00:25:50.583
Beautiful, now we'll
walk the knees together.

00:25:50.583 --> 00:25:53.208
Arch to arch again.
Send the fingertips forward.

00:25:53.208 --> 00:25:55.834
Swim it all the way around.

00:25:55.834 --> 00:25:59.583
Balasana, Child's Pose.
Another moment for Pranam here.

00:26:02.291 --> 00:26:05.250
Should feel amazing but close
your eyes here and listen to the

00:26:05.250 --> 00:26:07.250
sound of your spirit
or your breath as you

00:26:07.250 --> 00:26:08.291
breathe in and out.

00:26:08.291 --> 00:26:12.625
Feel that nice restorative
stretch in the back body.

00:26:21.166 --> 00:26:24.000
Yes.

00:26:24.000 --> 00:26:27.625
If you're feeling a yes maybe
quietly whisper to yourself yes

00:26:27.625 --> 00:26:30.500
just to walk a little brain and
body connect that oh wow yeah

00:26:30.500 --> 00:26:35.875
here's a practice actually
did tap into something there.

00:26:37.291 --> 00:26:39.500
Try not to dictate but invite.
Okay, here we go.

00:26:39.500 --> 00:26:43.000
Bring the hands back
underneath the shoulders.

00:26:43.000 --> 00:26:47.125
Press up and we're gonna come
back to our cross-legged seat.

00:26:47.125 --> 00:26:51.583
So if you need to
adjust your blanket or towel.

00:26:54.333 --> 00:26:56.959
Back to Sukhasana.

00:26:59.583 --> 00:27:00.417
You're doing awesome.

00:27:00.417 --> 00:27:05.250
Send the fingertips out,
flip the script, palms open.

00:27:05.250 --> 00:27:07.542
Open your eyes and
look at little Benji.

00:27:09.667 --> 00:27:12.583
What a little doll.

00:27:14.583 --> 00:27:18.250
So if you're headed off to
bedtime you might just stay with

00:27:18.250 --> 00:27:19.959
the hands together here.

00:27:19.959 --> 00:27:22.667
If you're kind of in the middle
of the day or in the morning,

00:27:22.667 --> 00:27:25.875
we're gonna continue with a
little energizing Pranayam.

00:27:25.875 --> 00:27:30.417
We'll end with a mudra and then
we'll bow and call it a day.

00:27:30.417 --> 00:27:34.417
Inhale, reach the fingertips up
towards the sky, big stretch.

00:27:34.417 --> 00:27:35.834
Exhale, float 'em down.

00:27:37.959 --> 00:27:39.792
Inhale, lift 'em up.

00:27:41.959 --> 00:27:43.959
Exhale, float 'em down.

00:27:45.792 --> 00:27:47.917
Inhale, float 'em up.

00:27:49.458 --> 00:27:51.250
Exhale, now that
you ahve the hang of it,

00:27:51.250 --> 00:27:55.667
maybe close your eyes and maybe
start to integrate the nose,

00:27:55.667 --> 00:27:57.667
integrate the neck.

00:27:59.458 --> 00:28:04.291
We can now start to really find
the rhythm of your breath

00:28:04.291 --> 00:28:07.792
and move in a
way that feels good.

00:28:21.959 --> 00:28:25.375
Awesome, now the next
time you reach for the sky,

00:28:25.375 --> 00:28:28.291
bring the palms together,
up and overhead.

00:28:28.291 --> 00:28:30.875
Find the steeple grip so you're
gonna interlace the fingertips

00:28:30.875 --> 00:28:34.458
except for the index fingers
point up towards the sky.

00:28:34.458 --> 00:28:36.500
Pull the thumbs back, inhale.

00:28:36.500 --> 00:28:38.500
Hug the lower
ribs in as you exhale.

00:28:40.792 --> 00:28:42.875
Nice, then inhale to look up.

00:28:42.875 --> 00:28:44.542
Exhale, we're
gonna release the arms,

00:28:44.542 --> 00:28:47.417
big twist to the right.

00:28:47.417 --> 00:28:51.375
So the twist is a great
opportunity to practice Ahimsa.

00:28:53.500 --> 00:28:57.250
Perhaps it's obvious but in the
twist we tend to want to twist

00:28:57.250 --> 00:29:01.542
into the shape,
twist into a certain level.

00:29:01.542 --> 00:29:04.542
Get the most out of our twist.

00:29:04.542 --> 00:29:06.125
So in this
twist close your eyes,

00:29:06.125 --> 00:29:09.000
trust, lift up
as you breathe in.

00:29:09.000 --> 00:29:13.750
And then just slowly go
exploring as you breathe out.

00:29:13.750 --> 00:29:16.542
Don't push, don't press.

00:29:16.542 --> 00:29:19.417
Should be soft in the
arms here guys and the hands.

00:29:23.083 --> 00:29:28.875
Really considering this notion
of doing the work on the inside.

00:29:31.000 --> 00:29:32.667
And it's tough but
that's why we're here together,

00:29:32.667 --> 00:29:35.000
that's why we have home
practice to support each other,

00:29:35.000 --> 00:29:36.667
to do the work,

00:29:36.667 --> 00:29:41.708
to be the people
and the spirits that we want to

00:29:41.708 --> 00:29:44.291
be and it definitely starts

00:29:47.041 --> 00:29:49.000
with the inner workings.

00:29:51.750 --> 00:29:53.750
Come on back to center.

00:29:55.417 --> 00:29:57.166
When you get there,
take a big inhale to reach

00:29:57.166 --> 00:29:58.792
for the sky
once again, steeple grip.

00:29:58.792 --> 00:30:02.291
Pull the thumbs back,
index fingers reach up, stretch.

00:30:02.291 --> 00:30:02.959
Breathe in.

00:30:02.959 --> 00:30:07.166
As you exhale,
hug the lower ribs back and

00:30:07.166 --> 00:30:10.125
then we'll inhale to look up.

00:30:10.125 --> 00:30:13.083
And release and twist.

00:30:25.375 --> 00:30:28.291
So don't worry
about what it looks like.

00:30:28.291 --> 00:30:31.417
If I can do it on YouTube, you
can do at home don't drop the

00:30:31.417 --> 00:30:35.708
shape, drop what it looks
like and focus on the sensation.

00:30:35.708 --> 00:30:38.750
And then that's where you really
can start to take responsibility

00:30:38.750 --> 00:30:40.125
for your own happiness.

00:30:40.125 --> 00:30:42.291
"Am I creating harmful thoughts?

00:30:42.291 --> 00:30:45.834
"Am I creating
harm with my actions?"

00:30:54.375 --> 00:30:58.000
And if you find that
you are then also be kind,

00:30:58.000 --> 00:30:59.083
no judgment, right?

00:30:59.083 --> 00:31:00.750
If you find that
you are gripping, whoa!

00:31:00.750 --> 00:31:05.125
Then just delight in the
discovery of taking your foot

00:31:05.125 --> 00:31:07.083
off the gas a little bit maybe.

00:31:11.375 --> 00:31:16.083
Okay, bring it back to center
whenever you feel satisfied.

00:31:16.083 --> 00:31:18.375
We're gonna end with
another little mudra here,

00:31:18.375 --> 00:31:21.750
a little Ganesh mudra
here to balance it out.

00:31:21.750 --> 00:31:25.000
And again, if you
are headed to bed.

00:31:25.000 --> 00:31:27.417
Maybe just focus on smooth
calming breaths here

00:31:27.417 --> 00:31:28.959
with the palms together.

00:31:28.959 --> 00:31:33.250
If you want a little energy, a
little cherry on top to help you

00:31:33.250 --> 00:31:36.834
move into your day with Ahimsa,

00:31:38.583 --> 00:31:40.375
we're gonna bring,

00:31:40.375 --> 00:31:43.000
it doesn't matter which one,
palm to palm,

00:31:43.000 --> 00:31:45.417
fingertips facing
towards opposite elbows.

00:31:45.417 --> 00:31:47.458
And then you're gonna
bring the palms together,

00:31:47.458 --> 00:31:49.041
catch the fingers.

00:31:49.041 --> 00:31:51.917
One thumb up, one thumb down.

00:31:51.917 --> 00:31:53.542
Then option,
you can keep it here or

00:31:53.542 --> 00:31:54.792
bring the thumbs together.

00:31:54.792 --> 00:31:56.667
Bring the knuckles,
hands rather,

00:31:56.667 --> 00:31:58.250
in front of the heart space.

00:31:58.250 --> 00:32:00.875
Elbows pulling left to right.
Sit up nice and tall.

00:32:00.875 --> 00:32:05.875
Inhale, exhale, tug.
Breathe deep.

00:32:05.875 --> 00:32:09.583
This is that balancing of
opposing energies,

00:32:09.583 --> 00:32:11.583
opposite forces.

00:32:13.625 --> 00:32:16.250
Now find your cool.

00:32:16.250 --> 00:32:19.125
Find this Sukha, the ease.

00:32:21.667 --> 00:32:25.250
Notice the thoughts or
areas in the body

00:32:26.667 --> 00:32:29.625
that could use a
softening or a kindness.

00:32:34.959 --> 00:32:36.959
Close your eyes, tuck the chin.

00:32:42.166 --> 00:32:43.500
One more cycle of breath here,

00:32:43.500 --> 00:32:45.500
really listen to the
sound of your breath.

00:32:48.667 --> 00:32:50.417
And then check it out,
you're gonna go right in.

00:32:50.417 --> 00:32:51.875
Press the palms together,
switch.

00:32:51.875 --> 00:32:53.667
The arms will get tired,
you're gonna go right in,

00:32:53.667 --> 00:32:55.208
no resting in-between.

00:32:55.208 --> 00:32:56.875
Pulling opposite directions.

00:32:56.875 --> 00:33:00.291
Sit up nice and tall
this is where Mula Bundha,

00:33:00.291 --> 00:33:02.500
that root lock can be helpful.

00:33:02.500 --> 00:33:05.667
Really lifting up
from the perineum here.

00:33:05.667 --> 00:33:08.667
And then finding places
to soften so that you're not

00:33:08.667 --> 00:33:13.250
creating extra tension
in the body, extra harm.

00:33:13.250 --> 00:33:14.792
Nice, soft and easy in the face.

00:33:14.792 --> 00:33:17.125
Keep breathing, you got it.

00:33:17.125 --> 00:33:19.125
Stick with it, stick with me.

00:33:23.875 --> 00:33:26.917
One more cycle of breath.

00:33:26.917 --> 00:33:29.208
And then release, send
the fingertips forward first.

00:33:29.208 --> 00:33:30.959
Plug the shoulders back.

00:33:30.959 --> 00:33:36.166
And then with so much
ease and grace hands float,

00:33:36.166 --> 00:33:39.333
palms face up to the knees
or the thighs and just take a

00:33:39.333 --> 00:33:41.834
second to get weird.

00:33:41.834 --> 00:33:47.333
With the neck.
With the face.

00:33:47.333 --> 00:33:48.875
Maybe horsey lips.

00:33:48.875 --> 00:33:51.125
(blows raspberry)

00:33:53.333 --> 00:33:55.417
I could have just done
an entire Ahimsa practice

00:33:55.417 --> 00:33:56.792
just horsey lips the whole time.

00:33:56.792 --> 00:33:59.125
I really feel like
it's a great tool for

00:33:59.125 --> 00:34:00.458
softening the hard edges.

00:34:00.458 --> 00:34:04.708
Noticing when you're working
against yourself rather

00:34:04.708 --> 00:34:08.166
than for or with yourself.

00:34:08.166 --> 00:34:10.750
So don't underestimate
the power of horsey lips.

00:34:12.375 --> 00:34:14.667
I think I'm going to be
quoted on that and that's okay.

00:34:17.083 --> 00:34:18.375
Sit up nice and tall.

00:34:18.375 --> 00:34:23.083
We're gonna finish this practice
by bowing to one another.

00:34:27.250 --> 00:34:28.542
And to ourselves.

00:34:28.542 --> 00:34:31.750
We are one.
Let's bring the palms together.

00:34:31.750 --> 00:34:33.917
Just take a quiet moment here,
close your eyes one last time.

00:34:33.917 --> 00:34:35.500
I promise, last time.

00:34:35.500 --> 00:34:38.500
Just a little moment of
gratitude for yourself

00:34:38.500 --> 00:34:40.500
for taking the time.

00:34:46.250 --> 00:34:48.458
I've got the money, honey.

00:34:51.500 --> 00:34:54.125
If you got the time.
Is that how it goes?

00:34:58.166 --> 00:35:00.125
Thank you for sharing your time.
I know it's valuable.

00:35:00.125 --> 00:35:01.917
Thank you for
sharing your energy.

00:35:01.917 --> 00:35:05.583
It's also very valuable and the
practice of Ahimsa can help you

00:35:05.583 --> 00:35:08.208
guide it so it can serve,

00:35:08.208 --> 00:35:11.542
so that you can
live life that is

00:35:11.542 --> 00:35:15.333
fulfilling and of
service and not destructive.

00:35:15.333 --> 00:35:20.500
Perfect for Earth Month here if
you're doing this in real time.

00:35:20.500 --> 00:35:21.208
Thanks everyone.

00:35:21.208 --> 00:35:25.166
Let's sit up nice and tall,
tap into a little inner smile.

00:35:25.166 --> 00:35:28.458
The awesome in me,
bows to the awesome in you.

00:35:28.458 --> 00:35:31.083
Namaste.

00:35:31.083 --> 00:35:35.708
(upbeat music)