WEBVTT

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- Hi everyone and 
welcome to Yoga with Adriene.

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I'm Adriene and today we have
a peaceful warrior practice or

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Shanti Virabhadrasana.

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This is a practice that's gonna
help you find peace of mind

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both on and off the mat.

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Hop into something 
comfy and let's get started.

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(upbeat music)

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Alright, today we're 
going to begin in

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an Extended Child's Pose

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so come on down to the ground.

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Take your time getting set
up here and if Extended

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Child's Pose is not a good 
pose for you to start in,

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just pick a shape where you can
start to tune into where you're

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at today and 
tap into the breath.

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If you want to give it a go,
reach the fingertips out super

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wide and then allow your heart,
your chest to get really heavy

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as your forehead 
comes towards the earth.

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And we'll begin 
today by closing the eyes.

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Just taking a moment 
to notice how you feel.

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So something brought you here
to this moment to press play,

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roll out the mat, 
put your comfy pants on

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and move with your breath.

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Again, close your eyes 
and just notice how you feel,

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consider why you're here,
what brought you here.

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And then as you're ready, gently
begin to deepen your breath.

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We use the breath as a 
tool to guide us here today.

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This practice is really

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the invitation to remember or

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consider, maybe it's new.

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Maybe you will be learning this,

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that your attitude really
does create your world.

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And the tools of 
yoga offer us so much.

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Getting to practice.

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Being conscious of our 
perception within poses.

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How we handle things

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that we discover on the mat.

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So that's some serious
motivation to breathe deep it's

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not just okay breathe deep

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because that's
what we do in yoga.

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Use the breath as a tool

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and just do your best.

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Take one more cycle of breath.

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Opening up 
through the shoulders,

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sending the hips way back.

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And then when you're ready,
begin to slowly lift the head,

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walk the hands slowly in.

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We'll lift the hips up high.

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Walk the knees to center, come
into a nice Tabletop Position

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with a strong 
awareness to the spine.

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Nice, neutral spine.

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Then here we go, 
inhale to drop the belly,

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open the chest.

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And exhale to round through.

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Inhale, Cow Pose,
drop the belly, smile.

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And exhale, 
round through Cat Pose.

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Press in to the 
tops of the feet.

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Press into your fingertips.

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Press into the index finger
and thumb, firmly.

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Good, then continue on your own
moving with your breath and if

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you'd like you can start to veer
off the railroad tracks here a

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bit just finding what 
feels good in your body today.

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Maybe stretching 
through the feet.

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Anything here that is calling
your attention go ahead and

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explore that while you continue

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to breathe deep and warm up.

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So today is 
Peaceful Warrior practice

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is really about seeing

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if we can focus and

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lean into a softer side.

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So if you're kinda jerking
yourself around here already

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with your stretches, no worries

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but see if you 
can soften just a bit.

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Because the way we move matters.

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With that in mind, plant your
palms and consider just that as

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you slowly make your 
way to Downward Facing Dog.

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You're doing great.

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Trust this time is valuable,
you picked the right video.

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Trust the magic of, 
you know, the big picture.

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And we're here,
so let's lean in, peddle it out.

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Take a deep breath in through
your nose and a long exhale out

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through your mouth. 
(exhaling)

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And then forget 
what it looks like.

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Try to find support from within.

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And breathe a little deeper.

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Great, then soften 
through both knees.

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You're gonna kick your right
foot out so lift your right foot

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up and kick it out and then
slowly bring it all way up and

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into a nice low lunge.

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Lower your back knee to the
ground and then you're gonna

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slowly, just get 
light on the fingertips.

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So it'll be a little 
different for everyone.

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You might be able 
to come up right away.

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Otherwise, if you need the 
earth to support you, use it.

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But just be conscious 
through your fingertips.

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So you're not pressing,
pressing into your fingertips.

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But a little bit lighter.

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Great, then take one more deep
breath in and this time as you

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exhale squeeze the inner thighs
to the midline which is gonna

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lift you up just a bit.

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Maybe you bring your hands 
to the top of your right thigh.

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Again, if you 
still need the earth,

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just stay right here.

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Otherwise, maybe we come here.

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We're squeezing inner 
thighs to the midline,

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lifting up through the chest.

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Big stretch as we breath deep.

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Nice and then we'll 
slowly shift forward.

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We're gonna bring the right hand
over towards the left hand on

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the left side of the 
mat and then check it out.

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Nice and easy, I'm gonna 
lift my back knee up,

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Lizard Pose or Lizard variation.

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Take a deep breath 
in here, look forward,

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just stretching nice and easy.

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And then exhale, 
lower the back knee.

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Awesome, you're gonna 
frame your right foot again.

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We'll pull it back now 
with the right hip crease

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so stretch your front leg.

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Just stretching 
out through the legs.

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Beautiful, then slowly,

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keep a nice micro-bend 
in this front knee,

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slowly begin to tug 
your fingertips back

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and open up through the chest.

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Open your heart forward.

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Beautiful, inhale, then exhale

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roll everything 
back to your lunge.

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Shift forward, 
lift the back knee,

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take a deep breath in.

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And then we'll plant 
the palms as you exhale,

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shoot the right toes out.

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Nice strong core here 
as you come to Plank Pose.

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Inhale in, then exhale, slowly
lower the knees to the ground.

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And then slowly bend your elbows
bringing the belly to the earth.

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Soft easy movement today,
remember.

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Find that Sukha, that ease.

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As you inhale, lift up,
Baby Cobra.

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Exhale, release.

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Great, we're gonna press 
back up to all fours first.

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Nice Tabletop Position.

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Find that nice 
neutral spine here.

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Good, then curl the toes under,
peel up from the hip creases and

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lift the bum up high,

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Downward Facing Dog.

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Great, bend the
knees softly here, sweetly.

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Then kick your left foot out.
Kick, kick, kick.

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Nice extension 
through the left leg

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and then bring it 
all the way up and in.

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Slowly lower your 
right knee to the ground.

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You're doing great.

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Keep breathing and then 
nice solid full breaths.

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Then again just a little
lighter on the fingertips today.

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Start to fire up 
the core a little bit.

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You can stay here but just make
sure you're not pressing into

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your fingertips but

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have that awareness
just nice and easy.

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If you like, 
interlace the fingertips,

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bring 'em to the 
top of the left thigh.

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Pull that left hip crease back
and start to lift your heart.

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Now, as we get further and
further in this practice keep

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checking in with 
the skin of the face.

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Can you keep it soft and easy?

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Keep checking in 
with your energy,

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your attitude, your vibe.

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Cue Kendrick Lamar.

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So keep the good vibes going,

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inhale, lift your chest.

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Breathe deep and 
then slow release.

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We'll bring the hands over

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towards the right side 
of the mat this time.

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Toes are pointing 
forward and here we go.

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Curl the back toes under,
lift that back knee up.

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You can always keep the back
knee lowered if your body is

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telling you to do so.

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Then tug the 
hands back in space,

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draw the shoulders away from the
ears and inhale open the chest.

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Breathe deep.

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Nice and then exhale,
lower the back knee,

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walk that left foot in.

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We'll frame the 
left foot with the hands

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and here's our runner's stretch.

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Pull the left hip crease back.

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Flex your left 
toes towards your face.

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Now keep a slight 
bend in that left knee.

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Really feel this out.

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Notice if you're kind of
getting there and then stopping.

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Use your breath, explore.

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Nice soft, easy movement.

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And then when you're ready,
you'll tug the fingertips back,

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inhale to look forward.

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Really open the chest.

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And then when you're ready,

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slowly rolling 
through that left foot.

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Great, lift the back knee.

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Here we go, nice low lunge.

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And then as you're 
ready we'll plant the palms,

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step the left 
toes back strong Plank.

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So zip up through your core.

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Imagine your lower belly and
your upper abdominals really

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coming in to meet 
towards your center.

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You can lower the knees 
here or keep 'em lifted.

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We're gonna be 
here for five, four,

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breathe deep, keep 
the face soft and easy.

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Three, two, one.

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Beautiful lower to the belly
nice and easy and then inhale,

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open the chest.

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Smile, catch a wave
and then exhale, release.

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Nice, curl the toes under
press up to Tabletop Position.

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Awesome work.

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Right hand comes to 
the center of the mat.

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You're gonna walk 
your knees out just a bit,

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just a hair wider 
than your hip points.

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Then inhale, open left 
fingertips up towards the sky.

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Big stretch and then exhale
left hand replaces the right and

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you're gonna take 
it to the other side.

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Right fingertips reach up.

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Nice, one more 
time on each side.

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Back to center, 
breath deep and then exhale.

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Last side. Awesome.

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Great, when you 
come back to center,

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walk the hands out mindfully,
walk the knees in mindfully,

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curl the toes under 
and peel up from the tail.

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Take a deep breath 
in and then exhale.

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Let the heels grow real heavy,
Downward Facing Dog.

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Great, take a moment 
here now to find stillness.

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Close your eyes and remember

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why you show up 
for regular practice.

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Maybe to tend to your 
most important relationship.

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The one that affects all 
of your other relationships,

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(whispers) the 
one with yourself.

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Bend your knees, 
inhale look forward.

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Exhale, step or 
hop or crisscross

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or do-si-do to the top.

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Take your time getting there.

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When you get there,
let it all go.

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Drop the doing, keep spiraling
back in towards your breath.

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We use this focus on the sound
of the breath to really create

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a sense of peace in 
the mind and in the body.

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Great, dig into your heels,
tuck your chin into your chest,

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bend your knees 
and as you're ready,

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slowly roll it up.

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Mountain Pose, check your self.

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Find your breath, 
stand up nice and tall.

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Then as you're ready, 
we'll bring the feet together,

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really together and really
zip up through the legs today.

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Feel that connection as you
squeeze the legs together.

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Maybe the toes lift up.

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Then align head over heart,
heart over pelvis.

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Find a nice consistent
smooth breath here, just try.

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Do your best.

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We'll slowly bring the 
hands together at the heart.

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And you're gonna bend your knees

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and you're gonna send 
your hips back in space.

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Connect to your center here
and we're just gonna slowly send

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the hips back in space.

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Heart stays nice and open,
chest nice and open.

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Great, take a deep breath in.

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As you exhale, send your
fingertips forward, Utkatasana.

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Beautiful, drop the 
hips back a little more,

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breathe deep.

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Palms are facing 
each other here today.

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Just nice, lots of space.

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Great, then slowly 
bring the hands back.

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We fire it up through the legs,

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then you're gonna 
press into your heels.

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Stand up nice and tall.

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Now, shift your 
weight to your right foot.

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We're gonna slide the left toes
all the way back, way back.

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Beautiful, now you're going
to pivot on your back foot.

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And we'll come to Warrior II.

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Send the fingertips out wide.

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Pull the pinkies back.

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Strong focus, strong breath.

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Drop your center down in
space and then you guessed it,

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Shanti Virabhadrasana.

00:14:02.975 --> 00:14:05.011
Keep that front knee 
over the front ankle.

00:14:05.011 --> 00:14:07.380
You're gonna reach your 
right fingertips forward.

00:14:07.380 --> 00:14:09.982
Try to maintain length through
both side bodies as you reach

00:14:09.982 --> 00:14:12.185
the right fingertips all 
the way up towards the sky.

00:14:12.185 --> 00:14:14.821
Just up towards the sky first.

00:14:14.821 --> 00:14:16.355
Reach, reach, reach.

00:14:16.355 --> 00:14:19.826
Imagine that your right hip
crease and your right elbow and

00:14:19.826 --> 00:14:22.095
your right wrist and your right
fingertips are all connected in

00:14:22.095 --> 00:14:24.731
one nice, strong line.

00:14:24.731 --> 00:14:26.449
Great, inhale in here.

00:14:26.449 --> 00:14:28.768
And then exhale, 
pull the thumb back.

00:14:28.768 --> 00:14:32.705
Sink deep in that front knee,
Peaceful Warrior.

00:14:32.705 --> 00:14:34.674
Great, exhale, 
we're gonna slowly,

00:14:34.674 --> 00:14:37.210
from your center, bring the
right elbow all the way to the

00:14:37.210 --> 00:14:38.878
top of the right thigh.

00:14:38.878 --> 00:14:40.379
Then inhale, here we go.

00:14:40.379 --> 00:14:43.015
Big stretch as you lift the
left fingertips all the way up

00:14:43.015 --> 00:14:45.551
towards the sky first.

00:14:45.551 --> 00:14:47.954
And then slowly, all the way up

00:14:47.954 --> 00:14:49.322
towards the front 
edge of your mat.

00:14:49.322 --> 00:14:52.291
Pull the left thumb back, feel
that connection now from the

00:14:52.291 --> 00:14:54.727
left hip to 
left shoulder, left elbow,

00:14:54.727 --> 00:14:58.998
wrist, fingertips reaching,
one nice long line.

00:14:58.998 --> 00:15:01.000
Beautiful, if you want, you
can open up here by bringing the

00:15:01.000 --> 00:15:02.402
right fingertips 
down to the earth.

00:15:02.402 --> 00:15:04.604
If that's not in 
your practice, save it.

00:15:04.604 --> 00:15:06.873
Beautiful, inhale, everyone.

00:15:06.873 --> 00:15:10.943
Exhale to slowly make your
way back down to your lunge.

00:15:10.943 --> 00:15:13.045
Inhale to open the chest.

00:15:13.045 --> 00:15:15.047
Exhale to bend both knees.

00:15:15.047 --> 00:15:16.783
Catch a little momentum here and

00:15:16.783 --> 00:15:19.619
rock the back foot 
up to meet the front.

00:15:19.619 --> 00:15:21.554
Great, inhale 
lifts you up halfway.

00:15:21.554 --> 00:15:25.291
Send the crown forward,
tail back.

00:15:25.291 --> 00:15:27.762
And exhale to fold.

00:15:27.762 --> 00:15:31.423
Beautiful, inhale 
to reach for the sky.

00:15:31.423 --> 00:15:33.956
And exhale, Mountain Pose.

00:15:36.002 --> 00:15:38.004
Feel it out, breathe deep.

00:15:41.140 --> 00:15:43.409
If the feet are not together,
bring 'em together.

00:15:43.409 --> 00:15:45.711
Really together here.

00:15:45.711 --> 00:15:47.947
Feel that connection so 
zip up through the legs,

00:15:47.947 --> 00:15:49.715
connect to your center.

00:15:49.715 --> 00:15:51.717
And then we'll draw the 
hands together at the heart,

00:15:51.717 --> 00:15:53.989
Anjuli Mudra.
Here we go, inhale.

00:15:53.989 --> 00:15:55.688
Exhale, send the hips back.

00:15:55.688 --> 00:15:58.024
Bend the knees, 
send the hips back.

00:15:58.024 --> 00:15:59.058
Navel draws in and up.

00:15:59.058 --> 00:16:00.560
We find that support system.

00:16:00.560 --> 00:16:03.196
Squeeze, squeeze, 
squeeze the legs together still.

00:16:03.196 --> 00:16:05.431
Squeeze and lift.

00:16:05.431 --> 00:16:08.301
Just test it out, 
send the hips back.

00:16:08.301 --> 00:16:10.750
Focus on your 
inner support system.

00:16:15.675 --> 00:16:18.044
Earlier this month we 
talked about self discipline.

00:16:18.044 --> 00:16:22.282
Creating self discipline within

00:16:22.282 --> 00:16:26.049
the patterns of heat, tapas.

00:16:27.453 --> 00:16:28.708
You got it.
Take one more breath.

00:16:28.708 --> 00:16:30.723
Maybe you lower 
your hips a little more.

00:16:30.723 --> 00:16:32.725
Open up through the chest.

00:16:34.827 --> 00:16:37.830
Beautiful and then 
slowly press into the heels.

00:16:37.830 --> 00:16:40.506
Stand up, shift your 
weight to your left foot.

00:16:40.506 --> 00:16:44.737
Then we're gonna slide
the right toes way back. Trust.

00:16:44.737 --> 00:16:46.505
Beautiful, then 
pivot on the back foot.

00:16:46.505 --> 00:16:47.506
You got it.

00:16:47.506 --> 00:16:50.543
And as you're ready Warrior II,
Virabhadrasana II.

00:16:50.543 --> 00:16:53.446
Strong and steady.

00:16:53.446 --> 00:16:55.781
Keep breathing, you 
gotta keep up with the breath.

00:16:55.781 --> 00:16:57.316
Nice and strong.

00:16:57.316 --> 00:16:59.925
Keep returning to 
the sound of your breath.

00:16:59.925 --> 00:17:02.855
And then here we go, 
Shanti Virabhadrasana.

00:17:02.855 --> 00:17:04.190
Front knee stays 
over front ankle,

00:17:04.190 --> 00:17:05.960
we're gonna reach forward.
Create length.

00:17:05.960 --> 00:17:07.492
And then all the way up.

00:17:07.492 --> 00:17:11.061
First, towards the sky.
Create length here.

00:17:11.061 --> 00:17:11.998
Beautiful.

00:17:11.998 --> 00:17:15.468
Long lines, strong, 
ground through the legs.

00:17:15.468 --> 00:17:17.536
Breathe deep.

00:17:17.536 --> 00:17:20.473
Yes, and let's keep 
it going from the center,

00:17:20.473 --> 00:17:23.409
from your core, 
pull the left thumb back.

00:17:23.409 --> 00:17:26.779
Lengthen through the crown
and lean back, way back.

00:17:26.779 --> 00:17:29.949
Front foot strong,
back foot strong.

00:17:29.949 --> 00:17:32.732
You got this.
One more breath, inhale.

00:17:32.732 --> 00:17:35.321
Nice and then exhale, 
bring the left elbow to the

00:17:35.321 --> 00:17:37.790
top of the left thigh. Nice.

00:17:37.790 --> 00:17:38.991
Strong legs still.

00:17:38.991 --> 00:17:40.459
Draw energy up from your arches.

00:17:40.459 --> 00:17:43.485
Inhale, reach right fingertips
all the way up to the sky.

00:17:45.181 --> 00:17:48.034
And then exhale, 
maybe, just maybe,

00:17:48.034 --> 00:17:49.933
you take the right fingertips

00:17:49.933 --> 00:17:53.306
all the way up towards the
front edge of your mat.

00:17:53.306 --> 00:17:55.975
Maybe left fingertips 
come to the ground here.

00:17:55.975 --> 00:17:58.744
Extended Side Angle, maybe not.

00:17:58.744 --> 00:18:00.713
Wherever you are, light up.

00:18:00.713 --> 00:18:02.848
Find a softness in the forehead.

00:18:02.848 --> 00:18:05.384
Inhale, breathe deep.

00:18:05.384 --> 00:18:06.819
Lean back.

00:18:06.819 --> 00:18:09.566
Nice and then exhale, 
bring it all the way back to

00:18:09.566 --> 00:18:11.843
your nice low lunge.
Beautiful, beautiful.

00:18:11.843 --> 00:18:14.660
Inhale to open the chest.

00:18:14.660 --> 00:18:16.796
And then exhale 
to plant the palms,

00:18:16.796 --> 00:18:18.264
step the left toes back.

00:18:18.264 --> 00:18:21.067
Strong Plank Pose.

00:18:21.067 --> 00:18:24.155
Breathe deep here, inhale.

00:18:24.155 --> 00:18:26.505
And then exhale, 
Downward Facing Dog.

00:18:26.505 --> 00:18:28.774
Nice work.

00:18:28.774 --> 00:18:32.011
In Downward Dog, you're 
gonna lower the right elbow,

00:18:32.011 --> 00:18:35.414
and then lower the left 
elbow and bend your knees.

00:18:35.414 --> 00:18:37.049
Dolphin Pose.

00:18:37.049 --> 00:18:39.986
So you can go half Dolphin or
Puppy Posture by lowering the

00:18:39.986 --> 00:18:42.421
knees to the ground.

00:18:42.421 --> 00:18:43.823
If you're feeling pretty good.

00:18:43.823 --> 00:18:46.158
You can start to straighten
through the legs allowing the

00:18:46.158 --> 00:18:48.453
heels to grow heavy here.

00:18:48.453 --> 00:18:51.464
You want to keep the shoulders
tugging away from the ears.

00:18:51.464 --> 00:18:55.534
Want to keep the elbows in line
with the shoulders and wrists in

00:18:55.534 --> 00:18:57.636
line with the elbows.

00:18:57.636 --> 00:19:00.624
We have a foundations 
of yoga video just

00:19:00.624 --> 00:19:01.974
for Dolphin if you 
want to check it out.

00:19:01.974 --> 00:19:04.552
We're here for five.
Breathe deep, four.

00:19:04.552 --> 00:19:08.191
When the going gets tough,
can you find the peace.

00:19:08.191 --> 00:19:09.830
Three, two, one.
Beautiful.

00:19:09.830 --> 00:19:12.184
Lower to the knees.

00:19:12.184 --> 00:19:16.155
Send the hips back,
yay Balasana!

00:19:16.155 --> 00:19:17.356
Child's Pose.

00:19:21.017 --> 00:19:25.197
And when you land here, really
land here with a big beautiful

00:19:25.197 --> 00:19:26.532
buoyant inhale in.

00:19:26.532 --> 00:19:29.557
Feel the skin of 
your back stretch.

00:19:30.897 --> 00:19:34.286
And then let something go as
you feel everything soften.

00:19:34.286 --> 00:19:37.343
Breathe out.

00:19:37.343 --> 00:19:39.345
And again, just like that.

00:19:50.423 --> 00:19:52.293
Beautiful, slowly 
bring your hands

00:19:52.293 --> 00:19:54.093
back underneath your shoulders.

00:19:54.093 --> 00:19:56.495
Take your time here as 
we slowly press back up.

00:19:58.054 --> 00:20:02.401
You're gonna shift 
your legs to one side.

00:20:02.401 --> 00:20:06.272
You'll come to sit in the center
of your mat and we're actually

00:20:06.272 --> 00:20:09.842
gonna bring the left heel 
in and the right leg over.

00:20:11.214 --> 00:20:12.578
And then we're gonna try to

00:20:12.578 --> 00:20:14.013
bring the right 
foot to the ground.

00:20:14.013 --> 00:20:15.714
If it doesn't 
quite come to stick,

00:20:15.714 --> 00:20:17.149
that's okay, just do your best.

00:20:17.149 --> 00:20:20.619
And we'll use the same 
action that we used before.

00:20:20.619 --> 00:20:22.321
Squeezing the inner 
thighs to the midline to

00:20:22.321 --> 00:20:25.224
sit up nice and tall here.

00:20:25.224 --> 00:20:27.326
Then you can hug your 
right knee into your chest,

00:20:27.326 --> 00:20:30.930
send your right fingertips
behind for a twist or you can

00:20:30.930 --> 00:20:33.499
find a little bind here by
bringing the outer edge of the

00:20:33.499 --> 00:20:36.769
left eblow to the outer 
edge of your right knee.

00:20:36.769 --> 00:20:38.671
Breathe deep, 
sit up nice and tall.

00:20:38.671 --> 00:20:42.688
Use the inhale
to sit up tall, tall, tall.

00:20:42.688 --> 00:20:46.178
And then use the exhale 
to draw the navel in for

00:20:46.178 --> 00:20:48.180
a nice supportive twist.

00:20:55.054 --> 00:20:57.189
Then slowly come back to center.

00:20:57.189 --> 00:21:00.626
You're gonna keep this direction
that you have going with the

00:21:00.626 --> 00:21:03.329
right foot and you're gonna
bring your right knee to move

00:21:03.329 --> 00:21:04.730
over your left knee.

00:21:04.730 --> 00:21:06.966
And I'm just going to 
say just do your best.

00:21:06.966 --> 00:21:11.237
Took me years to come into
this Cow Pose, Cow Legs.

00:21:11.237 --> 00:21:13.822
So you just do your best.

00:21:13.822 --> 00:21:16.709
And we'll bring the hands
peacefully place them on the

00:21:16.709 --> 00:21:18.344
soles of your feet.

00:21:18.344 --> 00:21:19.612
Sit up nice and tall.

00:21:19.612 --> 00:21:21.046
You don't have to do much here.

00:21:21.046 --> 00:21:24.583
You can feel the need to support
the body with the breath.

00:21:26.852 --> 00:21:30.923
If you are anatomically
already super open in the hips,

00:21:30.923 --> 00:21:32.992
you can start to take it
forward here for a little more.

00:21:36.362 --> 00:21:39.498
Everyone keep an 
awareness through your toes.

00:21:39.498 --> 00:21:42.001
Ride the wave 
of the breath here.

00:21:42.001 --> 00:21:45.404
Again, feeling the expansion on
the back body as you inhale and

00:21:45.404 --> 00:21:47.406
the softening as you exhale.

00:21:53.812 --> 00:21:56.148
Great, slowly release.

00:21:56.148 --> 00:21:58.317
Nice and easy, 
unravel with control and

00:21:58.317 --> 00:21:59.318
just take it to the other side.

00:21:59.318 --> 00:22:04.089
So bring your right heel in,
left leg swings on over.

00:22:04.089 --> 00:22:06.559
Try your best to 
plant that ball joint of

00:22:06.559 --> 00:22:07.793
the left big toe on the ground.

00:22:07.793 --> 00:22:09.428
So sometimes the 
foot just doesn't go down.

00:22:09.428 --> 00:22:11.664
But a lot of times, 
I notice people in class,

00:22:11.664 --> 00:22:14.459
they're just not aware.

00:22:14.459 --> 00:22:18.297
We're not even using the 
ground there as foundation.

00:22:18.297 --> 00:22:20.873
So anything that's 
touching the ground.

00:22:20.873 --> 00:22:22.308
Press down and then here we go,

00:22:22.308 --> 00:22:25.311
we'll squeeze and lift
through the midline.

00:22:25.311 --> 00:22:27.219
And then hug your 
right knee into the center.

00:22:27.219 --> 00:22:28.781
Find your twist.

00:22:28.781 --> 00:22:31.116
Or if you want to take the bind,
outer edge of the right arm

00:22:31.116 --> 00:22:32.751
comes to the outer 
edge of the left knee.

00:22:32.751 --> 00:22:34.653
And we breathe 
directional breath,

00:22:34.653 --> 00:22:36.655
really down into the belly.

00:22:41.327 --> 00:22:43.115
Balancing out the body.

00:22:43.115 --> 00:22:47.533
Again, I said last week,
wringing the sponge. Mmm.

00:22:49.735 --> 00:22:53.339
Taking away some of the choas.

00:22:53.339 --> 00:22:54.780
Peaceful Warrior.

00:23:03.871 --> 00:23:05.818
Inhale.

00:23:05.818 --> 00:23:07.486
Exhale to come back to center.

00:23:07.486 --> 00:23:10.671
Cow Legs,

00:23:10.671 --> 00:23:13.530
Gomukhasan Legs.

00:23:15.094 --> 00:23:16.462
So just do your best here.

00:23:16.462 --> 00:23:18.197
Keep a little 
awareness in the toes.

00:23:18.197 --> 00:23:19.999
Sit up nice and tall and if you

00:23:19.999 --> 00:23:22.201
are meeting some 
discomfort here,

00:23:22.201 --> 00:23:24.904
some sensation shall we call it,

00:23:27.539 --> 00:23:31.043
lean in. Trust.

00:23:31.043 --> 00:23:34.603
Remember that 
tapas practice, that discipline.

00:23:34.603 --> 00:23:37.116
And then breathe, 
use your tool of the breath.

00:23:37.116 --> 00:23:38.450
And if you do 
need a little more,

00:23:38.450 --> 00:23:41.420
walk the fingertips forward,
keep active through the toes,

00:23:41.420 --> 00:23:43.807
send your sits bones way 
down to the core of the earth

00:23:43.807 --> 00:23:46.325
and bow your head 
forward and down.

00:23:57.369 --> 00:24:00.172
Wherever you are, take your
eyeballs out the picture for one

00:24:00.172 --> 00:24:03.976
more breath cycle so don't gouge
out your eyes please but just

00:24:03.976 --> 00:24:06.494
close your eyelids. (laughs)

00:24:06.494 --> 00:24:08.547
And take a 
cycle of breath here.

00:24:15.054 --> 00:24:18.034
Rock 'n roll and then slowly 
we'll begin to release with

00:24:18.034 --> 00:24:21.894
control and come 
on down to your back.

00:24:21.894 --> 00:24:24.321
All the way down.
(clicks tongue)

00:24:27.933 --> 00:24:30.641
Center yourself on your mat.

00:24:30.641 --> 00:24:32.705
You're gonna bring 
the hands palms face down.

00:24:32.705 --> 00:24:37.209
We're just going to bring the
knees up towards the chest and

00:24:37.209 --> 00:24:39.511
then you're just gonna 
rock a little side to side.

00:24:39.511 --> 00:24:41.714
Nice and easy 
massaging the lower back.

00:24:41.714 --> 00:24:45.816
Massage your lower back,
top of the glutes.

00:24:45.816 --> 00:24:47.080
Maybe scoop up.

00:24:47.080 --> 00:24:49.355
If you want to do a 
little rock and roll action,

00:24:49.355 --> 00:24:53.024
you can but just massaging.

00:24:53.024 --> 00:24:57.124
Oh yeah. There's the 
creaky old floor.

00:24:57.124 --> 00:24:58.597
And then after a 
little bit of massage,

00:24:58.597 --> 00:25:00.632
you're gonna let your 
feet come to the earth but

00:25:00.632 --> 00:25:05.275
with so much
awareness and love.

00:25:05.275 --> 00:25:06.905
Respect.

00:25:06.905 --> 00:25:09.074
And if you missed it, you kinda
blew through the first one,

00:25:09.074 --> 00:25:10.142
do it again.

00:25:10.142 --> 00:25:12.311
So you have to use 
your core to just lower feet

00:25:12.311 --> 00:25:13.512
with so much respect.

00:25:13.512 --> 00:25:16.081
You're aware of your footprint.

00:25:16.081 --> 00:25:18.617
And yes, this is metaphor.

00:25:18.617 --> 00:25:20.786
Let's just do it 
one more time to test.

00:25:20.786 --> 00:25:23.288
Let the lower ribs get heavy.

00:25:23.288 --> 00:25:27.259
Just aware of how 
you're placing your feet.

00:25:27.259 --> 00:25:28.327
Yes, beautiful.

00:25:28.327 --> 00:25:31.359
Then allow the knees to
fall to one side, any side.

00:25:31.359 --> 00:25:35.013
Breathe deep and 
then back to center.

00:25:35.013 --> 00:25:38.170
Allow them to 
fall to the other side.

00:25:38.170 --> 00:25:40.806
Breathe deep.

00:25:40.806 --> 00:25:42.174
And back to center.

00:25:42.174 --> 00:25:44.810
Great, send the legs out long.

00:25:44.810 --> 00:25:47.413
Open the palms.
Close your eyes.

00:25:50.315 --> 00:25:52.251
Close your eyes, 
snuggle your shoulder blades

00:25:52.251 --> 00:25:54.787
underneath your heart space.

00:25:54.787 --> 00:25:56.084
Open your heart.

00:25:59.208 --> 00:26:00.993
And then allow 
your body to get really,

00:26:00.993 --> 00:26:03.485
really, really, 
really heavy here.

00:26:09.468 --> 00:26:11.470
Allow your breath to soften.

00:26:15.407 --> 00:26:18.173
Way to show up for 
your regular practice.

00:26:27.352 --> 00:26:29.090
Remember today is an invitation

00:26:29.090 --> 00:26:32.616
to really see and connect

00:26:34.316 --> 00:26:38.515
this idea that your attitude

00:26:38.515 --> 00:26:40.105
creates your world.

00:26:40.105 --> 00:26:43.314
And the tools of yoga are 
here to help you with that.

00:26:47.385 --> 00:26:50.275
Alright, then we'll 
slowly bring the palms together.

00:26:50.275 --> 00:26:52.878
Bring the thumbs 
right up to the third eye.

00:26:52.878 --> 00:26:55.514
Peace in our thoughts.

00:26:55.514 --> 00:26:57.349
Drop the thumbs to your lips.

00:26:57.349 --> 00:27:01.313
Peace in our words.

00:27:01.313 --> 00:27:05.190
Then drop your 
thumbs right to your heart.

00:27:05.190 --> 00:27:07.192
Peace in our heart.

00:27:11.163 --> 00:27:12.798
Thanks everyone.

00:27:12.798 --> 00:27:13.499
Take good care.

00:27:13.499 --> 00:27:15.167
Have a wonderful day 
or wonderful evening.

00:27:15.167 --> 00:27:17.285
I'll see you next time.

00:27:17.285 --> 00:27:19.700
Namaste.

00:27:19.700 --> 00:27:24.043
(upbeat music)