WEBVTT

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- Howdy everyone and
welcome to Yoga With Adriene.

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I'm Adriene and
today we have an awesome

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hips and heart practice for you.

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So this one is yummy, is
delicious and I highly suggest

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or I do suggest that you
grab a dish towel or bathroom,

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like a little bathroom towel
or this is a cloth napkin,

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even a pillowcase
will work to serve as

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your makeshift
at-home yoga strap.

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So grab your tool and then
hop into something comfy

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and let's get started.

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(gentle music)

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Alright my darling friends,

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let's begin seated
on the ground.

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As always, if you know that
it's best for you to sit up on a

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little blanket or block or
pillow then go ahead and lift

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the hips so that you
can sit up nice and tall.

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In time you'll find with regular
and particularly and particular

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daily practice it'll be easier
and easier to sit on the ground,

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sit up nice and tall.

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Just be thoughtful and kind
and honor where you're at today.

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Alright, when you're ready,
we're gonna actually uncross the

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ankles and we're gonna bring the
left heel in and then the right

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heel so that the feet are
side-by-side and not crossed.

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And then you can take whatever
little movements you need here

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so you can sit up as tall as you
can and then don't worry about

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the shape what it looks like
if you feel little off kilter.

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That's why were
here to practice,

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to create balance between the
left and right side of the body.

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So if you feel like you
look like this, don't worry.

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You know only I'm the
one putting this on YouTube.

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(laughs) Unless
you're taping yourself.

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Just a little reminder as we
sometimes come into the simple

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shapes we already start to
create this narrative or this

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thought line of you know,
"I'm not doing it right," or

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"I'm so off," or
"I'm not flexible enough."

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So just a little guidance to
take note of that and then don't

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worry about what it looks like.
Just focus on the shape.

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That's purely
what this is all about.

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Focusing on the sensation,
how it feels

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and it's a great reminder at the

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beginning of today's
practice because today's

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practice is all about
tending to the heart space.

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We're gonna open up
through the shoulders.

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Kind of get you feeling nice
and broad and lifted through the

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chest and then also
tending to tight hips.

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So these two can run in tandem

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and

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we'll see what's up.

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Starting with the breath,
big inhale.

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And exhale.

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Next time you inhale, imagine
your breath going in through

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your nose and traveling
down towards this heavy area.

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The groin, the hips,
the bum, the legs.

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Just imagine the
breath traveling down,

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whatever that means to you.

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Cool and then relax.

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And then again,
consider the breath going up.

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Imagine it going down,
(clears throat) excuse me,

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down towards the hips.

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Mmmm.

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Awesome, then take
one more deep breath in.

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And this time exhale,
relax the shoulders down.

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See if you can sit up
out of the base of the spine,

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whatever that means to you,
a little bit more.

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So you might even feel like
actual space in the lower belly,

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in the side body.

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Maybe you thought you were
sitting up as tall as you could

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but now you found
half an inch more.

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And then from here we're
gonna grab your towel or

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whatever you you picked,
a pillowcase, whatever.

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You're gonna take one end and
the other so it's nice and taut.

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And you're gonna take
it right out in front.

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Notice which foot is in
front, or we all did the right.

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So notice how the
right foot's in front.

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You're gonna
activate those toes a bit.

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So they're not soft.

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But from there you're gonna sit
up nice and tall and from here

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we're gonna inhale draw
the knuckles all the way

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up towards the sky.

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And then exhale all the
way back down to the heart.

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Inhale, thighs grow
heavy as you reach up.

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And then exhale.

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Back in line with
the shoulders, the heart.

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Keep it going, inhale.

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And exhale.

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Each time you lift up, you can
aim to gain more space in the

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belly and the side
body and the lower back.

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And get really
heavy in your lower body,

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your legs, from the waist down.

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Do one more, inhale, wrap
the shoulder blades around.

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Knuckles up
towards the sky and back.

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Nice and then exhale,
hands in line with the heart.

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Beautiful. Now we're gonna
go inhale all the way up

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and then over towards the side.

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Bet you could guess that but
you're gonna keep the thighs,

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the legs really heavy.

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So this is where it's important
to not focus the shape

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but just the sensation.

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So only go as far
as you feel in control.

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Legs grounding down.

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Hug the lower ribs in.

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Breathe deep.

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So I could go here but then
I'm gonna lose this connection.

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So staying connected
through the upper abdominals,

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lower belly.
Legs grounding down.

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Beautiful, inhale,
come back up to center

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and right on to the other side.

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From the waist down really heavy

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and then lifting
up out from there.

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Keeping the chest lifted,
heart lifted, inhale.

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Exhale, back to center and
then slow and with control,

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don't give up.
Stay present.

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Building endurance, beautiful.

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From here, we're gonna slowly
just bring the knuckles in to

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touch each other.

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You can hold on to your tool,
and then release.

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Open the palms, palms
just rest gently in your lap.

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Great, nice beautiful conscious,

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dare I even say
meditative breath here.

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Just trying to paint
the pictures so inhale.

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Breath travels down
and exhale, we let it go.

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Inhale, breath travels down.

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And exhale, we let it go.

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Beautiful.

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Grab your towel or pillowcase,

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send the knuckles back out
and here we go.

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We're gonna inhale, you're gonna
draw the arms all the way over

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towards the left side.

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Requiring you
to get really heavy

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in the top of the right thigh.

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You're gonna think about drawing
a big rainbow or a semi-circle

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all the way up, and
then over towards the right.

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Beautiful, come
back through center,

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round through the spine.

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Great, and then
just repeat that nice,

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soft, easy movement.

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See if you can keep the
lower body nice and heavy.

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Keep the sternum lifted.

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Beautiful.
Bring it back to center.

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Inhale, reach up.
Check it out, listen carefully.

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Keep reaching,
nice taut towel here.

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You're gonna sit
back on the sits bones,

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bring the toes forward and then
you're gonna reverse the legs.

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So right heel comes in,
left leg now comes in front.

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And again, we activate.

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Energy in those left toes.

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Activate down.
Arms getting tired.

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Here we go, inhale, lift up,
breathe down as you lift up.

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And then exhale lower,
hands in line with the heart.

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Inhale, lift it up.

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And exhale, lower.

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Heart lifted.

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Inhale, reach up.

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You got this, lengthen through
all four sides of the torso and

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exhale hands in
line with the heart.

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And inhale, reach up.

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Beautiful, exhale.

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Send the napkin, pillowcase

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over towards the right.

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Beautiful, inhale,
come back to center.

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Exhale, navel draws
in for core support,

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over towards the left.
Legs are strong.

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Inhale, lift it up.

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Exhale, back down with control.

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Then here we go, knuckles
come in towards each other.

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And then rest.

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Open through the palms, soften.

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Upper back body is activated.

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Let the shoulders and the
arms, hands, wrists relax.

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Close your eyes if you dare,
take a deep inhale.

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Then soft, easy
exhale as you breathe out.

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Just letting it go.

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Inhale in again.

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And exhale, let it go.

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Beautiful! Grab your tool,
send it back out.

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Here we go, we're gonna keep the
lower body heavy as you slowly

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draw over towards the right.

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Inhale to come
up through center.

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Big semi-circle around and then
here now that you kind of know

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what you're doing,
you can really exaggerate

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chin to chest, rounding through.

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Beautiful. All the way back up,
keep it going.

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Focusing on the
sensation over the shape.

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Peek at me when you need to.
Otherwise, feel it out.

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Strong lower body, heart lifted.

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Pay attention to the
sensation in the hips.

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Cool and then the
next time you're up,

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inhale, look up.

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And then exhale,
knuckles come together,

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flip the script, relax it.
(sighs)

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Awesome.
Tuck the chin into the chest.

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Maybe take a couple moments here

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on your own to
check in with the head.

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Maybe nodding the head
yes or no or maybe soft,

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easy circles with the nose.

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Then you're gonna
take your piece of fabric,

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whatever you chose,
put it to the side.

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Then you're gonna
sit up nice and tall.

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Inhale in.

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Exhale, you're gonna shift back

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on to your sits bones again.

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Little bit of Texan came out
there and you're gonna bring the

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two big toes to touch.

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You're gonna interlace the
fingertips behind your tail.

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Beautiful, so we're
in a supported Boat here.

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Finding a nice heart opener here

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as you activate
the upper back body.

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If you want a little more core
stimulation just release the

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fingertips, bring them forward.

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What we're wanting
to do is keep this nice,

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broad chest here.

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So if you can't do that
with the fingertips lifted,

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just go ahead and interlace,

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hold your hands
behind your thighs.

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Breathing deep here.

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Keep lifting
from the armpit chest.

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You got it.

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One more cycle of breath.

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Fabulous then from here,
we're gonna bring the feet to

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the ground, nice and easy
bring the fingertips back.

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Palms back, fingertips are going
to point in towards your body.

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Inhale in, exaggerate
this lift in the heart.

00:11:34.208 --> 00:11:36.917
So find a nice,
juicy back bend here.

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You're gonna
imagine you're squeezing

00:11:38.625 --> 00:11:40.250
an imaginary block
between your legs.

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Heels are in
line with your hips.

00:11:42.959 --> 00:11:45.125
Then carve a line
with your nose forward,

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be gentle, up and back.

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Exaggerating this back
bend here just a bit more.

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Nice and then if
it feels okay here,

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you might drop to one
forearm and then the other.

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Inhale, lift the chest.

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Exhale, crown of
the head reaches back.

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But we're not letting it
dip all the way back here.

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Nice and in control.
Building strength.

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Mindfully breathe deep.

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Wonderful, wonderful,
inhale in, lift the chest.

00:12:13.834 --> 00:12:15.166
Exhale, if you're
on your elbows,

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press back up to the palms.

00:12:16.708 --> 00:12:19.375
And then from here we're gonna
kick the right foot up and we're

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gonna cross it over
the top of the left thigh.

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And you'll know right away.

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Okay, hello.

00:12:26.291 --> 00:12:28.875
If you need a little more then
you're just gonna use your hands

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here to lift the bum up
and walk it a little bit

00:12:31.583 --> 00:12:33.583
closer towards your heel.

00:12:33.583 --> 00:12:36.083
Then from here you can
turn the fingertips out.

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You can keep them turned in.

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You can come on to the forearms.

00:12:43.625 --> 00:12:48.417
The goal is to maintain the lift
in the heart while

00:12:48.417 --> 00:12:52.875
cultivating this extraordinary
opening in the hip, okay?

00:12:52.875 --> 00:12:54.625
So when the heart
begins to collapse here,

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that's when you need to maybe
take a deep breath and shift.

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When you feel like
the heart is lifted,

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you can feel the
sensation in your right hip.

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Breathe deep.

00:13:12.208 --> 00:13:15.041
And if it's too much, you can
back off by creating more space

00:13:15.041 --> 00:13:18.291
between your left
heel and your left glute.

00:13:18.291 --> 00:13:20.959
If you need as little more,
scotch it on in.

00:13:20.959 --> 00:13:22.542
Sit up nice and tall.

00:13:22.542 --> 00:13:26.375
Remember the invitation is to
keep the heart lifted as you

00:13:26.375 --> 00:13:28.375
open hip here.

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Nice, take a deep breath in.

00:13:39.792 --> 00:13:42.875
Inhale, exhale, check it out.

00:13:42.875 --> 00:13:45.625
Back on to the forearms,

00:13:45.625 --> 00:13:46.917
keep the right
ankle where it is.

00:13:46.917 --> 00:13:48.917
You're gonna come all
the way on to your back.

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You're gonna
grab your dish towel.

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Excuse me while
I make an adjustment.

00:13:59.500 --> 00:14:02.417
And then from here you're
gonna uncross your right leg,

00:14:02.417 --> 00:14:04.542
bring it all the
way up towards the sky.

00:14:04.542 --> 00:14:08.125
Bring your dish towel around
the back of the hamstring or the

00:14:08.125 --> 00:14:11.250
back of the calf
or around your foot.

00:14:13.458 --> 00:14:17.250
Using a little at-home yoga
strap and you're gonna breathe

00:14:17.250 --> 00:14:20.875
deep here pressing your foot

00:14:20.875 --> 00:14:24.583
or your calf or
your hamstring into

00:14:24.583 --> 00:14:28.250
the towel and giving it a little
resistance by pulling it

00:14:28.250 --> 00:14:31.834
in towards your body.
Breathe deep here.

00:14:31.834 --> 00:14:33.458
Yogi's choice,
I'll give you the option.

00:14:33.458 --> 00:14:36.125
You can extend through
that leg if it feels awesome.

00:14:36.125 --> 00:14:38.417
Otherwise, you can just keep
it nice and firmly planted.

00:14:44.000 --> 00:14:47.291
You gotta bring the breath.
Nice, full deep breaths.

00:14:50.708 --> 00:14:53.417
Great, take one
more big inhale here.

00:14:53.417 --> 00:14:56.667
Then exhale you're gonna take
both ends of your towel into

00:14:56.667 --> 00:15:00.000
your right hand and bring your
left hand either to the top of

00:15:00.000 --> 00:15:02.291
the left hip crease or if that
leg it extended just bring it

00:15:02.291 --> 00:15:05.500
right to the top
of the left thigh, excuse me.

00:15:05.500 --> 00:15:07.417
Yes, inhale in.

00:15:07.417 --> 00:15:09.750
Snuggle the shoulder blades
underneath your heart space.

00:15:09.750 --> 00:15:12.917
Keep the heart open.

00:15:12.917 --> 00:15:15.166
Present, alive, inhale.

00:15:15.166 --> 00:15:19.834
Exhale soft bend in your right
knee first before you even move,

00:15:19.834 --> 00:15:22.208
micro-bend here.

00:15:22.208 --> 00:15:25.583
Not so much here or here.
But right here.

00:15:25.583 --> 00:15:29.583
And then inhale, lift the chest,
prominent heart opener here,

00:15:29.583 --> 00:15:31.875
nice and easy.

00:15:31.875 --> 00:15:34.625
And then exhale, keep the left
side of the body heavy as you

00:15:34.625 --> 00:15:38.792
slowly turn your right
toes out and slowly open,

00:15:38.792 --> 00:15:40.667
open, open,
through that right hip.

00:15:40.667 --> 00:15:42.250
You're gonna have
to really move slow here

00:15:42.250 --> 00:15:44.667
to keep that left hip grounding.

00:15:44.667 --> 00:15:47.542
Beautiful, you got it.

00:15:47.542 --> 00:15:51.000
And then I'm hitting the wall
here which is nice so I can use

00:15:51.000 --> 00:15:52.625
it to support me
but you can begin

00:15:52.625 --> 00:15:54.542
to straighten that leg in time.

00:15:54.542 --> 00:15:56.000
If this is really
new to your body,

00:15:56.000 --> 00:15:58.625
you're starting to feel it,
maybe feel a little tremble,

00:15:58.625 --> 00:16:01.375
little shake, breathe deep
and keep the knee bent.

00:16:01.375 --> 00:16:02.917
Okay?

00:16:04.000 --> 00:16:05.458
Breathing deep.

00:16:07.583 --> 00:16:11.792
And if you're like, "Oh my
gosh, I'm not even close," just

00:16:11.792 --> 00:16:16.375
remember I've been
practicing for like 15,

00:16:16.375 --> 00:16:20.417
20 years so don't worry.

00:16:20.417 --> 00:16:22.291
About a thing.

00:16:25.000 --> 00:16:26.000
Breathe deep.

00:16:29.500 --> 00:16:30.500
I swear I'm not tone deaf.

00:16:30.500 --> 00:16:34.250
I hate it when that happens.
(laughs)

00:16:34.250 --> 00:16:36.208
Makes me want to
sing it again right but it's

00:16:36.208 --> 00:16:38.166
not about me so
I'm not going to.

00:16:38.166 --> 00:16:43.417
Inhale, use an exhale, a sharp
exhale so activate an exhale to

00:16:43.417 --> 00:16:44.667
bring awareness to your center.

00:16:44.667 --> 00:16:45.708
So navel draws in.

00:16:45.708 --> 00:16:48.291
If you've even done the shhh
thing with me, it's that.

00:16:48.291 --> 00:16:52.458
Shhh brings you back so you're
moving from your middle back to

00:16:52.458 --> 00:16:54.500
center and then we're actually
going to go right back to where

00:16:54.500 --> 00:16:55.458
we came, where we started.

00:16:55.458 --> 00:16:57.375
So you're gonna
bend the left knee.

00:16:57.375 --> 00:17:01.667
Release your towel.
Cross it over.

00:17:01.667 --> 00:17:04.125
(sighs) Gorgeous.

00:17:04.125 --> 00:17:07.666
Inhale in.
Exhale, release.

00:17:07.666 --> 00:17:09.875
We're gonna use
our breath even in

00:17:09.875 --> 00:17:11.875
the transition here to inhale.

00:17:11.875 --> 00:17:15.250
Exhale, lift up on to
one elbow, then the other.

00:17:15.250 --> 00:17:18.416
Find that heart opener here,
lift your chest.

00:17:20.250 --> 00:17:22.500
Fabulous, then
press up on to the palms,

00:17:22.500 --> 00:17:25.708
back up on to the palms and
we'll give ourself a little space

00:17:25.708 --> 00:17:27.750
to start on the second side.

00:17:27.750 --> 00:17:30.000
So as you're ready,
fingertips in towards your body.

00:17:30.000 --> 00:17:30.959
Press into your palms.

00:17:30.959 --> 00:17:33.291
You'll kick your left leg up
this time and cross it over.

00:17:33.291 --> 00:17:36.417
So this one's gonna be different
based on a lot of things.

00:17:37.708 --> 00:17:40.041
Could be based on other
activities you're doing.

00:17:40.041 --> 00:17:43.166
Just based on the right
and left side of the body.

00:17:43.166 --> 00:17:46.583
Something you do regularly
so stay really present.

00:17:46.583 --> 00:17:48.041
And then here's
the Catch-22 today,

00:17:48.041 --> 00:17:50.458
normally I'd be like,
"Okay, hip day,"

00:17:50.458 --> 00:17:54.000
but heart too so lift the chest.

00:17:54.000 --> 00:17:55.834
Actively work to
lift, lift, lift,

00:17:55.834 --> 00:17:57.834
wrap your
shoulder blades around.

00:17:57.834 --> 00:18:01.166
And then again, if you
need more you can come closer.

00:18:01.166 --> 00:18:02.667
If you need to
back off a little bit,

00:18:02.667 --> 00:18:05.750
it's a very kind,
loving move to do just that.

00:18:08.333 --> 00:18:10.041
You can experiment
turning your wrists.

00:18:10.041 --> 00:18:12.792
You can experiment with
turning the fingertips out.

00:18:12.792 --> 00:18:15.041
Just keep your heart lifted.

00:18:15.041 --> 00:18:19.166
Breathing deep or
coming on to the forearms here,

00:18:19.166 --> 00:18:21.458
breathing deep.

00:18:21.458 --> 00:18:23.458
Active in the toes.

00:18:27.959 --> 00:18:29.959
Sitting up nice and tall.

00:18:32.834 --> 00:18:35.291
Working in this way is just
gonna change your game in so

00:18:35.291 --> 00:18:38.500
many activities where we're not
isolating body parts but we're

00:18:38.500 --> 00:18:42.000
thinking of it
as one moving unit.

00:18:46.458 --> 00:18:49.250
It's what creates the
coordination of a dancer,

00:18:49.250 --> 00:18:51.333
certainly help
me with my running.

00:18:53.583 --> 00:18:55.125
Strength training.

00:18:55.125 --> 00:18:56.208
If you do power lifting,

00:18:56.208 --> 00:18:58.750
you know you can't
just work on one part.

00:18:58.750 --> 00:19:01.125
It has to be a
whole package deal.

00:19:01.125 --> 00:19:02.291
So that's the idea here as you

00:19:02.291 --> 00:19:04.000
lift your heart for
one more breath.

00:19:07.750 --> 00:19:08.875
And then if you
aren't there already,

00:19:08.875 --> 00:19:11.333
let's come on to the elbows,
nice and slow.

00:19:11.333 --> 00:19:13.166
Take your time.

00:19:13.166 --> 00:19:15.333
Come on to your back,
nice and slow.

00:19:17.834 --> 00:19:22.959
Grab your dish
towel or your strap.

00:19:24.583 --> 00:19:26.500
And you're gonna bring it
behind your left thigh as you

00:19:26.500 --> 00:19:31.500
straighten left leg,
left calf or around the foot.

00:19:31.500 --> 00:19:32.875
And just notice how
this one's different.

00:19:32.875 --> 00:19:35.500
If you went on the foot for your
right doesn't necessarily mean

00:19:35.500 --> 00:19:37.458
it's a good place
to start for your left.

00:19:37.458 --> 00:19:39.542
So you could
work your way there.

00:19:44.041 --> 00:19:46.041
Now return to the breath.

00:19:56.542 --> 00:19:57.917
Check in with your heart space.

00:19:57.917 --> 00:20:01.250
Snuggle the shoulder blades
underneath your heart space.

00:20:03.333 --> 00:20:08.458
If you're here, this
is not a heart opener.

00:20:08.458 --> 00:20:10.208
So see if you can work to

00:20:10.208 --> 00:20:11.708
snuggle the shoulder
blades underneath.

00:20:11.708 --> 00:20:14.834
But if you need to back off a
little maybe you do that there.

00:20:16.583 --> 00:20:17.917
Keep the shoulders plugging in.

00:20:17.917 --> 00:20:19.917
One more breath,
you're doing great.

00:20:21.875 --> 00:20:25.542
Fab and then bring your strap
over into your left hand and

00:20:25.542 --> 00:20:29.542
keep the heart lifted,
shoulders plugging down.

00:20:29.542 --> 00:20:30.708
Right hand's gonna come to the

00:20:30.708 --> 00:20:33.417
top of the right
hip crease or right thigh.

00:20:33.417 --> 00:20:35.417
Can always extend that
leg if you haven't already

00:20:35.417 --> 00:20:37.208
and you want to give it a go.

00:20:37.208 --> 00:20:39.583
Inhale in first,
breathe into the belly.

00:20:39.583 --> 00:20:41.291
Nice diaphragmatic breath.

00:20:41.291 --> 00:20:43.375
Exhale, start bending
that left knee.

00:20:43.375 --> 00:20:46.291
Very important, soften,
soften here.

00:20:46.291 --> 00:20:50.208
So we don't want
to overdo in here.

00:20:50.208 --> 00:20:51.834
Great, inhale.

00:20:51.834 --> 00:20:53.458
Exahle, let's give it a go.

00:20:53.458 --> 00:20:56.583
Turn the left toes out.

00:20:56.583 --> 00:20:58.542
Nice and slow.

00:20:58.542 --> 00:21:00.375
How slow can you go?
Nice and slow.

00:21:00.375 --> 00:21:02.708
Paying attention
to how it feels.

00:21:02.708 --> 00:21:04.708
Turning left toes out.

00:21:04.708 --> 00:21:06.542
Nice, generous
bend in the left knee.

00:21:06.542 --> 00:21:07.875
As much as you need.

00:21:07.875 --> 00:21:10.417
Keep your right hand on the
top of that right hip crease to

00:21:10.417 --> 00:21:13.250
remind you to work both right
and left sides of the body.

00:21:13.250 --> 00:21:16.583
It's definitely core activation
here as you keep right shoulder,

00:21:16.583 --> 00:21:19.291
right elbow, right hip
down, down, down.

00:21:20.458 --> 00:21:22.834
And then maybe
you find your edge and

00:21:22.834 --> 00:21:25.417
you just pause and breathe deep.

00:21:25.417 --> 00:21:27.834
Maybe in time you work
to straighten that leg.

00:21:29.834 --> 00:21:31.917
Breathing deep.

00:21:34.458 --> 00:21:37.500
(deep breathing)

00:21:41.000 --> 00:21:43.750
Wherever you are,
take one more cycle of breath.

00:21:45.750 --> 00:21:48.208
And then bend that knee,
bring it back in.

00:21:48.208 --> 00:21:51.667
Move from your center,
your core all the way back.

00:21:51.667 --> 00:21:54.542
Awesome work.

00:21:54.542 --> 00:21:57.250
We're gonna release the strap,
bend the right knee,

00:21:57.250 --> 00:21:59.875
come right back to
where your started.

00:21:59.875 --> 00:22:02.750
Left ankle
crossed over the right.

00:22:02.750 --> 00:22:05.417
Yes, beautiful.

00:22:05.417 --> 00:22:08.208
One more breath here, inhale.

00:22:08.208 --> 00:22:09.708
And exhale, stay on your back.

00:22:09.708 --> 00:22:11.291
You're just gonna uncross.

00:22:11.291 --> 00:22:13.959
Left foot comes to the ground,
walk your heels up.

00:22:13.959 --> 00:22:16.166
Coming into Bridge Pose,
fingertips down.

00:22:16.166 --> 00:22:18.500
Snuggle the shoulder blades
underneath you heart space,

00:22:18.500 --> 00:22:20.125
toes pointing forward.

00:22:20.125 --> 00:22:23.291
Great, set yourself
up and then once again,

00:22:23.291 --> 00:22:26.583
imagine that imaginary
block between

00:22:26.583 --> 00:22:30.667
your legs that
is squeezing here.

00:22:30.667 --> 00:22:32.208
When you're
ready palms face down,

00:22:32.208 --> 00:22:33.834
snuggle the
shoulder blades underneath

00:22:33.834 --> 00:22:35.041
and here we go, lift off.

00:22:35.041 --> 00:22:37.792
Lifting hip points forward up,

00:22:37.792 --> 00:22:41.708
knees, shins moving forward.

00:22:41.708 --> 00:22:43.834
Nice, strong footing.

00:22:43.834 --> 00:22:47.959
Make your way up, keep your gaze
up towards the sky and

00:22:47.959 --> 00:22:50.917
we'll interlace the
fingertips behind the back.

00:22:50.917 --> 00:22:52.375
Lift the hips up.

00:22:52.375 --> 00:22:54.458
Again, shins forward.

00:22:56.250 --> 00:22:58.959
Chest to chin, breathe deep.

00:22:58.959 --> 00:23:02.166
Chin to sky.
Shins forward.

00:23:02.166 --> 00:23:04.875
One more breath, chest to chin.

00:23:04.875 --> 00:23:06.917
Chin to sky, shins forward.

00:23:09.083 --> 00:23:11.542
And then slowly
releasing the fingertips,

00:23:11.542 --> 00:23:13.458
nice and slow.
How slow can you go?

00:23:13.458 --> 00:23:15.458
Make your way down.

00:23:17.667 --> 00:23:20.000
Nice, pause here
for just a moment.

00:23:20.000 --> 00:23:21.667
Close your eyes.
Inhale in.

00:23:24.083 --> 00:23:25.792
Exhale out.

00:23:25.792 --> 00:23:28.125
Great, walk the feet together,
nice and easy.

00:23:28.125 --> 00:23:30.417
Slowly opening the knees wide.

00:23:30.417 --> 00:23:34.083
Supta Baddha Konasana
or Reclined Cobbler's Pose.

00:23:34.083 --> 00:23:36.125
From here you're gonna gently
bring your right hand to your

00:23:36.125 --> 00:23:39.500
belly and your
left hand to your heart.

00:23:42.250 --> 00:23:44.750
Ending with this
nice passive hip stretch.

00:23:44.750 --> 00:23:47.667
Breathing deep,
heart's nice and open.

00:23:47.667 --> 00:23:51.000
Skin on the forehead is soft.

00:23:51.000 --> 00:23:53.250
Close your eyes,
soften your jaw.

00:23:56.083 --> 00:23:58.333
And breathe.

00:24:26.417 --> 00:24:28.583
As you're ready,
take a deep inhale.

00:24:30.750 --> 00:24:36.041
And use your exhale to
gently move your fingers,

00:24:36.041 --> 00:24:37.583
release the hands and bring them

00:24:37.583 --> 00:24:42.542
to the outer edges
of your legs, your thighs.

00:24:42.542 --> 00:24:47.542
Press into the feet, bring the
knees together nice and slow

00:24:47.542 --> 00:24:51.208
and then we'll extend one
leg out and then the other.

00:24:53.875 --> 00:24:55.583
Take any movement
that feels good here.

00:24:55.583 --> 00:24:57.792
If you're ready for
Shavasana just go right to it,

00:24:57.792 --> 00:24:59.458
finding stillness.

00:24:59.458 --> 00:25:01.208
You can take your
dish towel, if you like,

00:25:01.208 --> 00:25:02.625
if you're comfortable
and you can cover

00:25:02.625 --> 00:25:04.750
your eyes with it
for your relaxation.

00:25:07.208 --> 00:25:09.417
Yeah, baby!

00:25:10.959 --> 00:25:13.792
Getting my
at-home yoga practice on!

00:25:16.291 --> 00:25:20.625
You can also get an eye
pillow for your pram practice.

00:25:24.417 --> 00:25:27.708
Alright, this is
where we're gonna end today.

00:25:27.708 --> 00:25:28.917
I love you so much.

00:25:28.917 --> 00:25:33.041
Thank you for sharing your time
and your energy with me and with

00:25:33.041 --> 00:25:35.375
all of the amazing
people around the world

00:25:35.375 --> 00:25:37.792
who are practicing together.

00:25:37.792 --> 00:25:41.583
Carving out time and space to be
with ourselves so that we can be

00:25:43.000 --> 00:25:46.250
the best version of that person.

00:25:46.250 --> 00:25:47.583
That spirit.

00:25:49.667 --> 00:25:51.667
Please let us
know how you did today,

00:25:51.667 --> 00:25:54.917
how you're feeling, anything at
all in the comments down below.

00:25:54.917 --> 00:25:56.875
I love you so much.

00:25:56.875 --> 00:26:00.333
From my heart to yours, be well.

00:26:00.333 --> 00:26:02.291
Namaste.

00:26:02.291 --> 00:26:07.834
(gentle music)