WEBVTT

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- 'Sup party people?

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And welcome to
Yoga With Adriene.

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I'm Adriene, this is Benji

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and today we have a
mindful core power wake-up.

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So hop into something
comfy and let's get to it.

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(upbeat music)

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Alright my friends,
let's begin on all fours today.

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Take your time
getting there of course.

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And we're gonna sync up with
the breath today right away.

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Stretching through the front
body and the back body so as

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you're ready find
your beautiful foundation,

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press away from it.

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Find integrity throughout not
just that which is touching

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the earth but
through the whole body.

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So length through the spine,
tug the shoulders away,

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and here we go.

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Tug the shoulders
away from the ears.

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Don't tug your
shoulders away. (laughs)

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And here we go,
drop the belly nice and slow.

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Take a big sip of air in.

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And then exhale,
round through the spine.

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Empty it out.
Nice long exhalation.

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Welcome guys.
Inhale, drop your belly.

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Let's make the most of this
time here on the mat together.

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Exhale, round through.

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One more time really
relish deep in the breath here.

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Feel that stretch, press away
from your yoga mat and then

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exhale, chin to chest,
naval to spine.

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Stretch it out.
Awesome.

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Inhale, come back
to Tabletop Position.

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If you're starting to feel
pressure in your wrists here,

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claw through the fingertips.

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Connect to your core,
your center.

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That which
we're targeting today.

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Alright, curl the left toes
under, send it back.

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Lift front body
up to meet back body.

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So if the belly's
drawing down here,

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see if you can draw the
naval up towards the spine.

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You kind of defy gravity here

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and start to find
that core power.

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Here we go, you're gonna
slowly draw a line with

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the left toes all the way out.

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Feel that connection in
the left side, left abdominals.

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Turn the left toes in,
now check it out,

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press away from your yoga mat.

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Should feel nice big stretch
here and again resist the

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tendency to collapse here.

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So you're really starting to
connect to your core already.

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Then from here draw big circle,
press into both palms evenly.

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Left toes are gonna draw a
big circle all the way around.

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You're gonna bend and then we're
gonna squeeze in towards the

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back of the right knee here.

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Pressing into both palms evenly.

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Feel nice stretch
through the glute.

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Keep pressing into the top of
the right foot for stability.

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Now just back the way you came.

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Here you go,
left toes come around.

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Semicircle I should say,
not full circle.

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All the way around.

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Press away from your yoga mat.

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Nice, slow, steady movement.

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Exhale, all the
way back around and in.

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Naval draws in and up.

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Stay connected to your core
as you continue this movement.

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Once you feel like you have it,
you can take your eyes off the

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video and bring
your gaze straight down.

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So you can play with
nice long beautiful neck.

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Press into the palms.

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And beautiful, right.

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Bring the left knee
all the way back

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underneath the left hip point.

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We're gonna take a break off the
wrists a second here by curling

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the toes under,
sending the hips back.

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You're gonna bring
the fingertips forward,

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elbows come to the ground
and then just take a little

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namaste shark fin here,
bring in the palms

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with the fingertips together.

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You might get a little
stretch in the triceps here,

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breathe into your belly,
close your eyes,

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come into your
private little of the cave.

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Who said that core
strengthening had to be

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(laughs) a bummer,

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had to be a pain,
had to be a struggle?

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Let's make it a
beautiful practice.

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Inhale in.

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And exhale coming back
to your Tabletop Position.

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Great, find that connection

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to your core.

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And then when you're ready,
right toes are gonna come

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all the way out,
find that stretch, lengthen.

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Then here we go,
right toes drawing a big

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semicircle all the
way out to the right.

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Stay connected to
the abdominal wall here.

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So, just take a second

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to gain that awareness.

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A bit of sensibility in
the right side body

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and the abdominals.

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We're not collapsing
but finding that connect.

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And in time this
becomes easier to do.

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Kind of second nature on the mat
so be patient, breathe deep.

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Here we go, inhale.

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Exhale, draw a line nice
and slow with the right toes.

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We're gonna bring
it all the way around.

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Bend the knee and bring it right

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behind the back
of the left knee.

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Squeeze, feel that stretch.

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Press into both palms evenly.

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I'm feeling the lower belly
and the upper abdominals engage.

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Draw in towards the
center of my core

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and then I'm gonna
go back the way I came.

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Nice and easy here.
Keep it going.

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Press in to both palms evenly.

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Again, upper abdominals and
lower belly drawing in towards

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the center of the body.

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Notice if you have any

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clinching or tension
going on in the face,

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of the jaw.

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See if you can soften.

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Awesome, slowly
waking up the abdominal wall.

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Great for the booty too.

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Here we go, coming
all the way back now,

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right knee underneath
the right hip point.

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We're gonna take it off the
wrist this time by curling the

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toes under, sending back and
bringing the head and the heart

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and the pelvis all in alignment.

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Just take a moment
here to breathe deep,

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send love to the soles of feet.

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If you want we can bring
the palms together in prayer

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or take some wrist circles.

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Breathing deep here.
Send breathe to your belly.

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Alright my darlings, here we go.

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Palms are gonna
come to the ground.

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We're gonna go
right into our Plank Pose.

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Nice and easy.

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Strong and steady.

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When you get there
check your alignment.

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Wrists underneath the shoulders,

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toes in line with
the hip points.

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So knees in line
with the hip points.

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Ankles align with the knees.

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Then you're gonna
reach the heels back,

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draw the shoulders away from the
ears and look slightly forward

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here as you lift the front
body up to meet the back body.

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Now breathe
into your belly here,

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activate those
muscles even more.

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Make the most of your
time on the mat as you

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breathe, breathe,
breathe, breathe

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all the way down
into your diaphragm.

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Keep the neck nice and long.

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We're here for five,
breathe deep,

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stick with it.
Four, three, you got it.

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Two, nice and easy one,
Downward Facing Dog.

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Lift the hips up high,
send the heart back.

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Can take a couple
moments here to let go

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of any stress or tension.

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Clear your mind and pedal
it out maybe a little bit.

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Take your dog for a walk.

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Now clawing into the
fingerprints or coming onto the

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elbows if you like, we're gonna
anchor through the left heel and

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slowly just pike
the right knee all the way

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in towards your heart space.

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You're gonna lift the right knee
and flex through the right foot.

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Peek at me if you need to.

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Great, from here we're
gonna draw big circles

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with the right knee one way.

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Nice and slow.

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And then when you
get back to the center,

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you're just gonna reverse it,
go the other way.

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Nice and slow.

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And then twice more, one way.

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And the other.
You have it, you got it.

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One way one more time.

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And then the other.

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Toning the muscles, so awesome.

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Nice and strong now check it
out right knee's gonna continue,

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come all the way through squeeze
right knee in towards the chest,

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press away from
your yoga mat, look down,

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upper body's in Plank.

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We're here for
five, four, three,

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two and Downward Dog on the one.

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Oh my goodness, nice work.

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Take a deep breath in.
I love you too, guys.

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It's all good.

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Long breath out.

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Right heel anchors down.

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Left knee squeezes in.

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We flex through the left foot.

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So kind of like a flamingo here,

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a flamingo dog.
That's the ticket!

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Here we go.

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Establishing one circle here,
nice and slow,

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carving line with the left knee.

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One way, nice and slow.

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You're gonna wanna rush it here.

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And then the other.

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And then one way.

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And then reverse
it and the other.

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You got it, strengthening
the whole body here last time.

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One way.

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You got it, you got it, stick
with it and then the other.

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Breathe deep.
Make sure you're breathing.

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Then continue all
the way in, shift forward,

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left knee squeezes up
and in towards the chest.

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Press away from your yoga mat.

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Try to touch your
left heel to your glute.

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Five, four, three,
two, awesome work,

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Downward Dog on the one.

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You got it.
Deep breath in.

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Nice cleansing breath,
let something go out.

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(loud exhale)

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Great, slowly lower
the knees. Sit back.

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Bring the hands at the heart
or maybe to the thighs and just

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feel that flush of energy.

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And try not to fidget or get
distracted here or laugh or

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curse me just close your eyes
or soften your gaze and breathe.

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So we're getting

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tone and trim but
not at the cost of our

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sanity and our relationship
and our connection to

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what matters most,
right, to the self.

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Not on my watch.

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I'm gonna get ready for summer.

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I'm gonna get ready for all
the things I'm gonna do but not,

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not at the cost of losing

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my love

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or the potential
of love for myself.

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That said, let me
kick your butt again.

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Here we go, Plank Pose.

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Take your time.

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I hope you guys
get my point though.

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I think you do.

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Alright, the moment
you've been waiting for,

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here we go.

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Hip Dips, come to
a strong Plank first.

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Get your mind right.

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Quietly whisper
to yourself, "I can."

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Do it. I can.

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Then soft bend in the elbows and

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if you need to you can always
come onto the elbows here.

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We're gonna work the
obliques now, the side body.

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Strong core, strong back

00:11:13.750 --> 00:11:16.583
so that you can serve
yourself and others.

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Here we go,
dipping the right hip down.

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Keep length in the neck.

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So there's a tendency to kind of
collapse the neck through these

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types of exercises.

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Keep that awareness that you
build every day you come on to

00:11:26.375 --> 00:11:28.667
your yoga mat through the spine.

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Come back to
center and left hip down.

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Now keep it going.
You can move at your own pace.

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Upper abdominals and lower belly
drawing in towards your center.

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Breathing deep.

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We're doing this in
plank here with soft elbows.

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Nice IT band
stretch on that one too.

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Or we're doing
this on the elbows.

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Forearm Plank
dipping down, coming up.

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Now, see if you can really
establish nice strong line as

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you come through center.

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And then notice if
you're holding your breath.

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See if you can
deepen your breath.

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Breathe into those muscles.

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You're gonna get more tone.

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You're gonna get more out of
it the deeper you breathe.

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Great, wherever you are,
even it out.

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Smile and then
come back to center and

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then come all
the way to the belly!

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Oh yes.

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Amazing, come
onto the elbows here.

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Interlace the fingertips, press
the elbows into the ground.

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Press the pubic
bone into the earth,

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tuck then chin into the chest.

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Inhale, slowly roll it up.

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You should feel
an amazing stretch

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through your abdominals here.

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Subtle but sweet.

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Tight, then nice and
easy lift one foot up,

00:12:50.959 --> 00:12:52.208
then the other.

00:12:52.208 --> 00:12:54.250
Then you're gonna slowly shift

00:12:54.250 --> 00:12:57.917
all of your toes
towards the right.

00:12:57.917 --> 00:12:59.917
And then all of
your toes to left.

00:13:02.458 --> 00:13:05.834
Alright, couple more
goes here. (laughs)

00:13:05.834 --> 00:13:07.333
Press into your elbows.

00:13:07.333 --> 00:13:09.417
So you're not
collapse into your shoulders.

00:13:13.000 --> 00:13:15.625
Alright, then
come back to center.

00:13:15.625 --> 00:13:18.917
We're gonna bring the knees back
in line with the hip points.

00:13:18.917 --> 00:13:21.917
Curl the toes under, draw the
hands underneath the shoulders.

00:13:21.917 --> 00:13:23.834
Inhale, press up, power up.

00:13:23.834 --> 00:13:25.417
Come into your power.

00:13:25.417 --> 00:13:27.625
We're gonna come off the
hands in just a moment here

00:13:27.625 --> 00:13:29.000
so the last little ditty.

00:13:29.000 --> 00:13:30.792
You're gonna press
away from the yoga mat,

00:13:30.792 --> 00:13:32.708
find your breath.
Inhale.

00:13:32.708 --> 00:13:34.083
Exhale, squeeze.

00:13:34.083 --> 00:13:37.083
Right knee all the way over
and up into the left elbow,

00:13:37.083 --> 00:13:38.583
toward left elbow, excuse me.

00:13:38.583 --> 00:13:40.667
Then release.

00:13:40.667 --> 00:13:42.500
Find center, then switch.

00:13:42.500 --> 00:13:44.959
Left knee over to right elbow.

00:13:44.959 --> 00:13:48.333
Gaze straight down.
Back to center.

00:13:48.333 --> 00:13:52.792
Crisscross back-and-forth but
make sure you pause in center.

00:13:52.792 --> 00:13:56.625
Moving nice and
slow and mindful.

00:13:56.625 --> 00:13:59.875
Oh yes. We got this.

00:13:59.875 --> 00:14:01.166
Feel those muscles turn on.

00:14:01.166 --> 00:14:04.708
I'm certainly
feeling them turn on!

00:14:04.708 --> 00:14:08.583
Breathing deep.
Slow and steady.

00:14:08.583 --> 00:14:10.875
Do two more on each side!
You got it!

00:14:10.875 --> 00:14:14.250
Here's one.
And two.

00:14:14.250 --> 00:14:16.208
Keep that length in the spine.

00:14:16.208 --> 00:14:18.708
And here's the
second round, you got it.

00:14:18.708 --> 00:14:19.875
And two.

00:14:19.875 --> 00:14:23.083
And then here we go,
lower all the way to the belly,

00:14:23.083 --> 00:14:25.250
inhale press into
the tops of the feet.

00:14:25.250 --> 00:14:27.500
Cobra, Bhujangasana.

00:14:27.500 --> 00:14:29.417
Exhale, release.

00:14:29.417 --> 00:14:33.291
Inhale in, smile like you
love yourself and then exhale,

00:14:33.291 --> 00:14:35.792
check it out.
Fancy yoga move.

00:14:35.792 --> 00:14:40.375
Flip-flop all the way
on to your back. (laughs)

00:14:40.375 --> 00:14:41.083
When you get there,

00:14:41.083 --> 00:14:44.000
take your hands
your belly if you like.

00:14:44.000 --> 00:14:46.542
Feel the ground the
earth underneath you.

00:14:50.083 --> 00:14:54.083
And then bend the knees,
bring the feet up.

00:14:54.083 --> 00:14:57.250
Fingertips are gonna
come towards the heels.

00:14:57.250 --> 00:14:59.542
We're gonna walk the
shoulder blades underneath.

00:14:59.542 --> 00:15:01.458
Inhale, lift the hips.

00:15:01.458 --> 00:15:04.875
Stretch through the belly just
one little Bridge Pose here.

00:15:04.875 --> 00:15:09.083
Draw your chest to your chin
and then your chin to the sky.

00:15:09.083 --> 00:15:10.750
Take one more breath here.

00:15:11.792 --> 00:15:14.667
And then slow and steady,
release.

00:15:14.667 --> 00:15:17.500
Awesome, keep the
hands where they are.

00:15:17.500 --> 00:15:19.750
Press up off the
ball joints of the big toes

00:15:19.750 --> 00:15:22.375
and lift the knees
up towards the sky.

00:15:22.375 --> 00:15:25.583
Now, try to get your knee over
your hip point but you want your

00:15:25.583 --> 00:15:29.083
lower back to be supported so
there's going to be a little bit

00:15:29.083 --> 00:15:32.458
of movement in time as you
build strength in your core.

00:15:32.458 --> 00:15:35.708
So if you're just waking up
these muscles for the first time

00:15:35.708 --> 00:15:38.208
maybe ever, you might want to
bring the knees a little bit

00:15:38.208 --> 00:15:40.750
closer so you feel that support.

00:15:40.750 --> 00:15:44.542
If you're slowly waking up these
muscles and in time find that

00:15:44.542 --> 00:15:46.583
you can bring the
knees further back,

00:15:46.583 --> 00:15:48.291
more stacked
over the hip points,

00:15:49.750 --> 00:15:52.708
work in that direction.

00:15:52.708 --> 00:15:54.125
Okey-doke, here we go.

00:15:54.125 --> 00:15:55.667
You're gonna
extend the right leg,

00:15:55.667 --> 00:15:58.375
just the right leg.

00:15:58.375 --> 00:16:01.041
And then exhale, bring it in.

00:16:01.041 --> 00:16:04.959
Inhale, extend the left leg.
Just the left leg.

00:16:04.959 --> 00:16:06.667
And then bring it in. Nice.

00:16:06.667 --> 00:16:09.000
Inhale, extend the right leg.

00:16:09.000 --> 00:16:11.291
Maybe lower it down just a bit.

00:16:11.291 --> 00:16:12.708
And then bring it in.

00:16:12.708 --> 00:16:14.542
And then left leg.

00:16:14.542 --> 00:16:17.792
Inhale to extend, lower it maybe
just a bit and then bring it in.

00:16:17.792 --> 00:16:19.458
So we're working
subtle movement here.

00:16:19.458 --> 00:16:21.375
You've done all this great
work in the upper body so

00:16:21.375 --> 00:16:23.375
now we're working
subtle movement and

00:16:23.375 --> 00:16:27.166
this is really
activating lower belly.

00:16:27.166 --> 00:16:29.542
So, palms pressing
into the earth,

00:16:29.542 --> 00:16:31.208
upper body is relaxed.

00:16:31.208 --> 00:16:36.375
Bring that sensibility
of a yogi to this.

00:16:36.375 --> 00:16:39.000
Upper body relax,
soft and graceful.

00:16:39.000 --> 00:16:44.166
Inhale, extend one leg and
then exhale slowly bring it in.

00:16:44.166 --> 00:16:46.000
These knees are gonna
want to come all the way up

00:16:46.000 --> 00:16:49.041
so keep it

00:16:49.041 --> 00:16:51.750
nice and far away.

00:16:51.750 --> 00:16:54.250
Okay, nice and easy,
we're movin'.

00:16:54.250 --> 00:16:56.458
Inhale to extend.

00:16:56.458 --> 00:16:58.250
Exhale to bring it in.

00:17:01.792 --> 00:17:03.792
Targeting the lower belly.

00:17:06.834 --> 00:17:09.708
Scooping the tailbone up.

00:17:09.708 --> 00:17:13.083
And then, find a drishti today.

00:17:13.083 --> 00:17:16.666
Something above to focus on.

00:17:16.666 --> 00:17:19.290
Maybe you even close the eyes.

00:17:19.290 --> 00:17:22.165
You just want to find one thing
to focus on or close the eyes so

00:17:22.165 --> 00:17:27.083
you can start to feel this
awakening in the lower belly

00:17:27.083 --> 00:17:30.333
which gets such a

00:17:30.333 --> 00:17:32.708
just a ton of bad juju, right?

00:17:32.708 --> 00:17:37.166
Constantly hiding this belly,
tucking it in, sucking it in.

00:17:37.166 --> 00:17:39.667
So building strength here,

00:17:39.667 --> 00:17:42.708
lower back is
supported by the mat.

00:17:42.708 --> 00:17:44.583
Definitely starting
to feel it here.

00:17:44.583 --> 00:17:47.917
Keep the upper
body nice and easy.

00:17:47.917 --> 00:17:50.333
You might feel that shake,
that prana moving here,

00:17:50.333 --> 00:17:52.542
keep it going with your breath.

00:17:52.542 --> 00:17:55.750
Inhaling to extend and
exhaling to bring it in.

00:17:55.750 --> 00:17:58.375
If you need more of a
challenge, gotta have more,

00:17:58.375 --> 00:18:01.750
just lower that leg that extends
and then reel it back in.

00:18:03.166 --> 00:18:05.542
You don't want to overwork
the hip flexor here so that you

00:18:05.542 --> 00:18:09.625
can't continue to do the reps
but maybe you do find that you

00:18:09.625 --> 00:18:12.750
can lower that extended leg
and then bring it back in.

00:18:14.083 --> 00:18:15.250
So just play around here.

00:18:15.250 --> 00:18:17.041
We're gonna keep it going.

00:18:21.375 --> 00:18:25.917
As you continue on you're gonna
be tempted to manifest tension

00:18:25.917 --> 00:18:27.500
in the upper body to cope but

00:18:27.500 --> 00:18:31.083
see if you can use your focus

00:18:33.583 --> 00:18:35.458
and your breath.

00:18:41.750 --> 00:18:46.750
Use your focus and your
breath to stay committed

00:18:48.166 --> 00:18:49.708
and to stay
committed in particular

00:18:49.708 --> 00:18:51.959
to the integrity
of the movement.

00:18:55.291 --> 00:18:58.917
Alright, definitely
going to meet your

00:18:58.917 --> 00:19:00.959
appropriate edge today.

00:19:00.959 --> 00:19:02.959
Do one more on
each side if you can.

00:19:06.959 --> 00:19:08.500
That's the ticket!

00:19:08.500 --> 00:19:12.333
Alright, here we go,
even it out.

00:19:12.333 --> 00:19:14.625
Then keep the knees
over the hip points.

00:19:14.625 --> 00:19:17.667
You're gonna inhale in, reach
your fingertips up an overhead.

00:19:17.667 --> 00:19:19.458
Exhale, straighten the legs,

00:19:19.458 --> 00:19:22.375
reach the fingertips up
towards the toes.

00:19:22.375 --> 00:19:25.625
Inhale, bend the knees,
bring it back down.

00:19:25.625 --> 00:19:27.250
Exhale, squeeze and lift.

00:19:27.250 --> 00:19:29.959
Imagine you're bringing a big
beach ball up toward your toes.

00:19:29.959 --> 00:19:32.417
Inhale, back down.

00:19:32.417 --> 00:19:35.458
Exhale, bring it up.

00:19:35.458 --> 00:19:37.959
Inhale.

00:19:37.959 --> 00:19:40.208
Exhale.

00:19:40.208 --> 00:19:42.959
Stick with me guys.
Inhale.

00:19:42.959 --> 00:19:45.458
And exhale.

00:19:45.458 --> 00:19:47.834
Inhale.

00:19:47.834 --> 00:19:50.041
Exhale.

00:19:50.041 --> 00:19:52.959
Three more, you got it.
Inhale.

00:19:52.959 --> 00:19:55.708
Exhale.

00:19:55.708 --> 00:19:58.500
Inhale.

00:19:58.500 --> 00:20:00.291
Exhale.

00:20:00.291 --> 00:20:02.125
And one more time, inhale.

00:20:02.125 --> 00:20:04.041
Give it your everything.

00:20:04.041 --> 00:20:05.708
Exhale, squeeze and lift.

00:20:05.708 --> 00:20:07.875
Squeeze and lift,
squeeze and lift,

00:20:07.875 --> 00:20:10.875
squeeze and lift,
squeeze and lift,

00:20:10.875 --> 00:20:12.250
and release everything.

00:20:12.250 --> 00:20:16.083
Hug the knees into the chest.
You did awesome. Amazing.

00:20:16.083 --> 00:20:17.834
Crawl the shoulder
blades down the back body.

00:20:17.834 --> 00:20:18.542
Close your eyes.

00:20:18.542 --> 00:20:21.625
Imagine you're a bear cub
scratching your back on a tree!

00:20:23.875 --> 00:20:25.542
And let it all go.

00:20:26.834 --> 00:20:28.125
You killed that.

00:20:28.125 --> 00:20:30.041
And if you struggle with that,

00:20:30.041 --> 00:20:32.291
I admire you for
sticking it with it,

00:20:32.291 --> 00:20:33.500
for just still listening.

00:20:33.500 --> 00:20:35.208
Still having the video playing.

00:20:35.208 --> 00:20:38.750
And remember you can,
the idea is to repeat this,

00:20:38.750 --> 00:20:40.792
to use this along
with your yoga practice.

00:20:40.792 --> 00:20:42.583
Along with your other training.

00:20:42.583 --> 00:20:44.583
Use it as a little
at home supplemental

00:20:44.583 --> 00:20:48.834
Core Power Wake Up call.

00:20:48.834 --> 00:20:51.333
When you're ready,
let's rock 'n' roll up and down

00:20:51.333 --> 00:20:53.250
the length of the spine.

00:20:53.250 --> 00:20:54.834
Ooh!

00:20:54.834 --> 00:20:57.417
Finding the nice
supportive breath.

00:20:57.417 --> 00:20:59.542
Something that feels awesome.

00:20:59.542 --> 00:21:03.041
Maybe inhaling this
idea or this feeling of

00:21:03.041 --> 00:21:08.417
new sensation or a change.

00:21:08.417 --> 00:21:11.667
And then exhaling any excess

00:21:11.667 --> 00:21:14.291
stagnant energy that just isn't

00:21:14.291 --> 00:21:16.375
serving you any longer.

00:21:16.375 --> 00:21:19.959
When you're ready,
come up to a nice seat.

00:21:19.959 --> 00:21:22.875
Let's take a
little twist to one side,

00:21:22.875 --> 00:21:25.250
breathing into the belly.

00:21:25.250 --> 00:21:27.166
And then to the other.
Just nice and easy.

00:21:31.333 --> 00:21:33.792
And back to center.
Bring your hands together.

00:21:35.041 --> 00:21:38.250
Last bit of heat.

00:21:38.250 --> 00:21:40.041
Just creating a little
energy and as you do this,

00:21:40.041 --> 00:21:41.959
think about opening your heart.

00:21:41.959 --> 00:21:45.000
So we can get really focused on
one area of the body but

00:21:45.000 --> 00:21:47.625
we're gonna end with
this heart opener.

00:21:48.959 --> 00:21:51.250
This warming heart opener.

00:21:51.250 --> 00:21:52.125
Sit nice and tall.

00:21:52.125 --> 00:21:57.208
Just as a reminder to the
brain, super powerful that as we

00:21:57.208 --> 00:22:00.417
continue on our journey to just
better ourselves and be the best

00:22:00.417 --> 00:22:02.458
version of ourselves
that we must do

00:22:02.458 --> 00:22:06.208
it mindfully and lovingly.

00:22:06.208 --> 00:22:09.291
Remembering that the body is
not a bunch of different parts.

00:22:09.291 --> 00:22:11.291
It's one moving part.

00:22:12.291 --> 00:22:14.291
And I love you dear body!

00:22:16.875 --> 00:22:21.000
Deep breath in, lift your
heart, sit up nice and tall.

00:22:21.000 --> 00:22:23.708
And long breath out.
Bring the palms together.

00:22:23.708 --> 00:22:27.583
Sternum to thumbs,
thumbs to sternum.

00:22:27.583 --> 00:22:29.000
Close your eyes.

00:22:29.000 --> 00:22:31.625
Do, all my bad jokes aside,

00:22:31.625 --> 00:22:33.166
do take a moment
here to just honor

00:22:33.166 --> 00:22:35.166
your body and love your body.

00:22:36.375 --> 00:22:37.875
To notice your breath.

00:22:42.917 --> 00:22:45.834
And remember that it's all one.

00:22:47.083 --> 00:22:48.834
Celebrate that.
We'll bow the head to the heart.

00:22:48.834 --> 00:22:49.750
Here we go.

00:22:51.208 --> 00:22:54.792
Then finish by
quietly whispering

00:22:55.750 --> 00:22:58.000
Namaste.

00:22:58.000 --> 00:23:02.750
(upbeat music)