- [Woman] Roller Derby
to me embodies strength,

empowerment and teamwork.

- [Adriene] Thank you
so much for having me.

This, as an Austinite,
born and raised,

this is like a dream come true.

I think that just by sharing us
coming together to practice and

your willingness in your busy,
busy schedules to come play

could inspire one or 
many people to dive in

and check it out 
so thanks so much.

Let's begin seated,
nice cross-legged.

Thank you so much.

So to summarize, let's let
go of the morning thus far.

As you come into
just a nice, tall spine.

And take a deep breath in.

And let's just use this next

20 minutes or so
to fill our cups.

Why waste the opportunity?

Maybe we actually even
forget what we thought

we came here to do.
Maybe forget the yoga part.

And just use
this time to connect

mind and body maybe
with your heart space

and the mantra
that I like to live by is

Find What Feels Good so find
what feels good here today.

We're just gonna flow together.

Welcoming

a feeling of
rejuvenation to the body

so that when we roll up
out of here and on into

the rest of our day
we feel good.

As we move today, since we all
have experience practicing in

some way or the other,

see if you consider
that it's not what

we're doing here
but the way we do it.

So often in other areas
of our life we kind of have to

ring that bell,
meet those goals,

slay, right?

Here we're just gonna
focus on not what we do.

No destination but how we do it.

So how you slowly
bring your hands to

your heart here is everything.
Careful not to rush.

And the way you kind of just
slow things down there and think

about how instead of what
kind of signals to your brain,

"Okay, it's gonna be like this.
I'm gonna enjoy this."

As a group, let's take a deep
breath in through the nose

and out through the mouth.

Two more like that, big inhale.

And exhale to let something go.

One more,
inhale lots of love in.

That self-love, that good stuff

and then exhale
lots of love out.

Nice, bow your
head to your heart.

Feel that nice, deep
stretch in the back of the neck.

Soften your brow here.

We have to be on,
we have to be tough,

we have to ring
that bell so often.

Here, in this moment,
relax your shoulders

and soften through your jaw.

We'll just counter that with a
little softness, a little ease.

Then start to listen to the
sound of your breath and you can

tap into just this like,
sweet little inner smile.

It can be a literal like lifting
a little bit of the corners of

the mouth or just a
feeling inside of like,

"Alright, I'm pretty
grateful for my life."

We could be doing a lot of other
things but here we are in the

middle of your practice
track doing some yoga.

A group of women together.
It ain't so bad.

So a little bit of gratitude
here as we bow head to heart.

The mind intelligence
to the body intelligence.

And then once
more big breath here.

Breathing into
the upper back body.

And then as you exhale draw your
shoulder blades together now.

Imagine you're pinching
a pencil between

your two shoulder blades.

Between this gap there and then
from there that's where we'll

lift our chin and
flutter the eyelashes open.

And so we kind of come from this
shape that we all live in here

with the shoulder blades kind of
rounded to just actively seeing

if you can draw them together.

And again, it's strange
for the image of the pencil.

Kinda works for me
just to keep that activated.

Alright, let's wring it out.

We're gonna inhale,
reach for the sky.

Just nice, easy,
nothing fancy, big stretch.

And then exhale, we're
all gonna twist to the right.

Left hand comes
to the right knee.

And then see if you
can pinch that pencil here.

See how many
times I'm gonna say,

"Pinch that pencil,"
in this class. Sorry. (laughs)

But keep that in mind here

so as we breathe
into our bellies

and I feel like our
culture or society is always

kind of guiding us to suck the
belly in or zip up tight through

our clothes so let this moment
be a softening moment where

we breath into our belly.

We kind of stimulate
this deep listening spot.

Your guts.
Listen to your guts.

And then one more breath here

as we just wring
out through the torso.

So maybe you inhale in and as
you exhale maybe look a little

bit further past
your right shoulder.

Keep that inner smile here.

Lookin' awesome. Beautiful.

And then rotating on
the axis of the spine.

We'll come back to center.

Hands come to the heart,
tap into that inner smile again.

The power of the inner smile.

I can feel sweat just
like dripping down my back.

I know I'm in the ring now.

It's just getting started,
here we go,

inhale reach for the sky.

Nothing fancy,
just a big stretch.

Stretch through all
four sides of the torso.

So not just the sides but

just imagine front
and back body lifting.

Let's wiggle the fingertips.

Heavy in the quads, strong legs

and then here we
go over to the other side.

Twisting to the left this time.
Oh yeah.

And again finding that
activation through the

upper back body so
imagine your bringing

the two shoulder
blades together.

Even if nothing really moves,
although you guys made some

big moves in the upper back,

it's just that feeling,
that awareness.

And then to our guts here we go,
breathing down into the belly.

See if you can really inhale,

feel your belly
widen and stretch.

And then exhale, maybe we
glance past the left shoulder.

A little attitude even.

Some times is nice.

Oh yeah, nice lower back release

and then we'll
come back to center.

Great, now we're gonna take the
right hand to the left knee and

the left hand to the right knee
and we're gonna counter that

kind of (huffs)
pinching of the pencil

by coming into like
a Mr. Burns shape.

Like fully
embracing that rounding.

Should feel really good.

So here we go,
heavy in the legs.

And if you feel a little tight
and wound up you can

bring the legs out
just a little bit.

So first we'll do our
best to sit up nice and tall.

Think about lifting through
all four sides of the torso

and then exhale, navel draws
back like a magnet to your

spine and yeah, take it away.

Chin to chest, we round forward.

And we go full Mr. Burns here.

Rounding the shoulders.

Eventually letting the weight
of the head fall down and over.

And then close
your eyes here and

breathe like you love yourself.

Nowhere to go.
Nothing to do.

No Surya Namaskar,
so sun salutations is coming,

no practice with the kids later.
Just this moment here.

Nice.

Then press into anything
that's touching the earth here.

So the outer edges of the feet,

feel your glutes kinda
connect to the ground.

Yeah, awesome and
then navel draws back and

we're gonna slowly rise up.

And it's as if you
were taking your shirt off

to go to bed or something.

We're gonna bring the fingertips
around to the shoulders.

And take it all the
way up and overhead.

Big stretch so
big breath here, inhale.

And then exhale bend the
elbows, wiggle the fingertips,

Cactus Arms, we pinch
that pencil once again.

Great, now chin to chest here.

And then inhale draw a line with
the nose up towards the ceiling.

Open throat chakra here.
What do you want to say?

And then chin to chest,
a nice humble bow.

Start to breath a little deeper.

Inhale, opening up
through the throat chakra.

Again, what do you
want to say this year?

And then exhale, chin to chest.

And last one,
should feel really good.

Stay heavy in the hips as you
lift nose up towards the sky.

Big stretch through
the front of the neck.

And then exhale,
fingertips are gonna come down,

chin comes down and
we're gonna walk them,

you can stay where you
are but I'll demo here.

We're just gonna walk
them back a little bit.

So yogi's choice, if you feel
good here wrap the shoulders you

can imagine that so I
kinda tend to live here.

Thank God I have this practice.

Can't imagine what it
would be like if I didn't.

I'd live here maybe.

So wrap the
shoulder around and down.

You know shoulder
coming into socket.

And then yogi's choice you can
stay lifted on the fingertips

here or some might
find flexibility in

the forearm to
come all the way down.

Don't feel like you have
to make that happen though.

Sweet, and then inhale,
lift the chest,

long puppy belly here as you
lift heart up towards the sky.

This is a big heart
opener so breathe deep.

And then keep the
neck nice and long.

Try to press into
all of your knuckles,

all of your fingertips.

Yeah and then one more big lift
up through the armpit chest,

whatever that means to you.

Yeah, love the awareness
in the neck guys, so nice.

Awesome.

Now hip points, hips,
glutes get really heavy here

as we lift up,
press off the fingertips and

we're gonna counter
this with Thriller Arms.

So take it forward, so really
active reach towards the front.

And then just plug the
shoulders back into space.

Pinch that pencil
in the upper back.

Great and then one
more cycle of breath here.

Thriller Arms if you want to
take a little opposite hand,

opposite fingertip here you can.

Sweet and then from here
we're gonna tap into the center.

So we call this in
yoga Uddiyana Bandha.

It's a fancy name for just a

little navel connection
or center lock.

So think of it as bringing
your navel in and then up.

And again, it can be
a physical thing or

it can just be
a sensation internally.

And it's from there that
we're gonna come forward.

So rather than
jerking our hands forward,

from our center
we're gonna try to move.

And I think it'll change the way
we start to transition

all the way forward
and to all fours.

You can back the truck up a
little bit if you'd like to come

center on your mat.
Everyone doing good?

Alright. So let's amp the
breath up with a little Cat-Cow.

Classic, right, here we go.

Inhale, dropping the
belly to open the chest.

And then exhaling,
curling the tailbone under,

starting from
there rounding through.

Inhale, drop the belly,
open the chest.

And then exhale,
rounding through.

We'll two more. Maybe soften
your gaze on these next two.

Close your eyes, you can
move with your own breath.

Maybe see if you can elongate
the inhale a little more or

elongate the exhale.

And then one more, just
kind of in this structure.

And then like I'm getting the
vibe around here you know rules

are meant to be broken a little
bit sometimes so let's break out

of the structure
we have the form,

now let's just find a
little freedom within the form.

So you can keep that Cat-Cow
going or you can just start to

check in with your body
by veering off the

railroad tracks a little bit.
Getting a little freaky.

Check in with your body.

You'll have different things
going on in different areas so

just take a couple seconds.

We're also just training our
brain when we work like this on

the mat to
remember this is for you.

You don't have to follow my lead
or take cues from a teacher.

That's kind of the beauty
of the home practice, too,

is you're really bridging
that gap between mind and body

in a way that's
gonna serve for real.

Okay, take this same
little improvised dancing

you've already cultivated.

Thank you for just being
open and jumping right in.

You're gonna take this same
little creative dance where you

don't know where it's
headed and we're gonna use this,

again, resist the urge to just
go straight there to chereograph

our way to Downward Dog.

So you'll take
your time getting there.

Move in a way that
feels good for you.

And then we're really kind of

really connecting
the dots, right?

We jerk ourselves around a lot
off the yoga mat and then it's

so funny to me that
people spend like $20,

$25 to then pay to
kind of jerk themselves

around on the yoga mat.

So for the roller girl,
little IT band stretch.

We'll bend the knees.

We're gonna cross the
right leg over the left.

Then we're just gonna
criss-cross step up to the top.

Nice and slow.

About half way through
this transition becomes really

humbling so just
(groans) get there

in a way that feels good.

Tap into that inner smile.

And then we'll come into a nice
Forward Fold with the feet

hip-width apart
or flush together.

So your choice, just
really conscious in the feet,

toes pointing forward.

Then bend the knees,
keep up with that breath.

Grab opposite elbow
with opposite hand and

we're gonna sway side to side.

We know this but maybe try to
find something new here as maybe

you shake the
head a little loose.

Maybe there's
been somethin' heavy

you've been carrying
around. Who knows?

Maybe you could use this
opportunity to just kinda

imagine your two angels

flying over your
head and kinda taking

that weight up off your back so
that when we release the hands

here and inhale, lift up halfway

to a nice flat back position,

we're a little lighter.

We're maybe not carrying
so much weight in the back.

Nice, exhale to
release and fold.

Tuck the chin and
let's slowly roll it up.

Take your time ladies.

Nowhere to go, nothing to do,
just this present moment.

And then here same thing, yeah,

take what you need,
anything at all.

Fixing your pantaloons,
maybe checking in with the neck.

Licking your lips.

Letting go of something maybe
that happened this morning

or something that's on
the to-do list for later.

Fab, then we'll bring
the hands together

at the heart once again.

And we're gonna go through a

little flow moving
with the breath.

See if you can inspire your
friend or the person next to you

but not just the person next to
you but the person furthest away

from you with the sound of your
breath and I'll try to

give and receive the same.

Alright, let's flow.

Here we go, big
inhale to reach for the sky.

Dig into the heels here.

Nice full body experience.
Exhale, rain it down.

Nice Forward Fold.

Bend your knees, send
the lower back some love.

Then here we go, find
the lightness as you inhale,

flat back position.
Just your version.

Find length in the neck.

Yeah, gorgeous and then
exhale to soften and fold.

Nice, from here bend the knees,
plant the hands and in your own

time, there's no rush, step one
foot back and then the other.

Now most people panic in Plank.

You guys do much riskier
business on a regular basis

so no panicking here.

So just find that sense
of you whatever that means.

Maybe draw
your center, your navel,

up to your lower back.

Maybe bend your
elbows a little bit.

Maybe tap into that inner smile.

And almost everyone can press
away from the yoga mat even more

to lift your heart space up
between your shoulder blades.

Like a doming effect,

lift this part of your
back towards my hand.

Yeah! Awesome,
we're here for three, two.

Lift this part of your
back to my hand, lift it up.

Yes, boom.

On the one, Downward Dog.

Quietly whisper, "Hallelujah."

And pedal it out.

Great, claw through
the fingertips to

take pressure out of the wrists.

And on your next big
inhale we're going to slide

the right leg up high.

If you're tired at any point,
you can always lower the left

knee and do a half Dog little
vinyasa instead of the full Dog.

And so here we go, big inhale.

Exhale, knee to nose.
Shift if forward.

Again, we can do this
with the left knee down.

So inhale, right leg up high.

Three-Legged Dog.

Exhale, knee to nose.

Last one, with your breath,
here we go, big inhale.

Exhale knee to nose and this
time we're gonna step it all the

way up and lower the
back knee down to the earth.

Crescent Lunge,
let the root of this posture

be in this back foot.

So slap that puppy
down in the ground.

Then squeeze the
inner thighs together.

And here we go, marrying
both flexibility and stability

together in this Crescent Lunge.

So if we're looking for more
flexibility we might start to

push in forward
towards that front hip

after a couple breaths.

If you tend to kind of dump all
your weight into the front foot

see if you can back
off a little bit

and maybe hug the lower ribs in.

If you ever feel
like you're gonna fall,

domino effect, always you can
try bringing hands to heart

or hands to waistline.

And then all of us, let's lift
up from that pelvic floor just a

bit by squeezing the
inner thighs together.

Yes, beautiful.

And we came out of the
sideways there so awesome.

Inhale in, exhale, fierce,
bend the elbows lift your chest.

Maybe claw the fingertips.

That was for you
for The Hellcats.

Here we go, inhale,
reach for the sky.

Exhale, paint a
wall all the way down.

And here we go,
fingertips on the earth,

we're gonna peel the right hip
crease back and just dig into

that right heel as
we pull, pull, pull back.

So I like to keep a generous
bend in this right knee for this

stretch even though
you might know this

stretch from gym class.

I like to keep a big ol' stretch
in that knee because then we

really stretch the belly
of that hamstring muscle

and not the attachments.

Great for you, my friend.

So, yes, love it.

Flex your right toes toward
your face for one more breath.

And let's dig
into that right heel.

Get a nice stretch through the
fascia of that right foot as you

slowly roll all the
way back and through.

Then we'll curl
the back toes under,

lift that back knee
and then here we go.

Inhale, open the chest.

Let your heart radiate forward,
find that inner smile again.

And then exhale,
plant the palms, step it back.

Second Plank Pose.

Fierce and strong.

So we're gonna focus
now on doming up through

the upper back
body on this one.

Yeah, really nice, love it.

Yeah. Cool.

Ooh, yeah, beautiful.
Love that lift.

We're here for three,
two, lift the tail up and

back on the one, Downward Dog.

Take a second here.

Check in, nice
cleansing breath in and out.

And then here we go,
clawing through the fingertips,

inhale, lift the left
leg up hig as you breath in.

Feel that anchor
in the right heel.

Exhale, shift forward,
knee to nose.

Shoulders over the wrists.

Again, we can lower
that bottom knee

if you're feeling
a little tired today.

Inhale, lift left leg up high.

Claw through the fingertips.

Exhale, squeeze, navel lifts up.

Nice breath, inhale.

Last one,
you got it, inhale, lift.

Exhale, squeeze.

And we'll step that
left foot all the way up.

We can use our
hands to guide it there.

Lower the back knee.

Start to feel that opening
through the psoas

and the hip crease.

And then let the root of
this posture be that back leg.

And when you're ready, we rise.

And then you already know this
but I need this reminder every

day of my life so
don't worry about the shape.

Focus on the sensation.

What's getting love
every time I breathe in?

What needs love
that I forgot about?

Do I feel like I'm gonna fall

and topple over
the person next to me?

Can I find support from within?

Huge metaphor there, right?

Like we're always
looking for support.

Like, "You're not
supporting me enough."

But can we find the
support from within by

especially when it's an all
female practice by lifting up

from our pelvic floor.

Finding that, squeezing in,

that lifting of
the inner thighs.

Awesome here we go, inhale in.

We move from soft and
graceful and light to fierce.

Bend the elbows,
shoulder blades draw together,

maybe we claw
the fingertips here.

Press into the big toe
mound of that front foot.

Yeah, nice and
then inhale, we rise.

Exhale, paint a wall forward.

Peeling the
left hip crease back.

Here we go digging
into that left heel.

This is another good one.

Again, it seems obvious but just
a reminder to drop the shape.

So bend that knee and really get

into the sensation of
that meaty hamstring.

The hamstrings, of course, being
that muscle that no matter

how much you do or what you
do or what you don't do,

it's still always going to be

a really kind of persnickety
(laughs) muscle.

Let's take one more breath here.

Flex your left toes up
towards your third eye.

And then again, we'll waste
nothing here so rather than just

jerking ourselves
forward for the next thing,

let's work on the feet so dig
into that left heel

and roll through that left foot.

And then
fingertips come forward.

We'll curl the back toes under.

Right heel lifts up
and we reach it way back.

Here we go, inhale,
let your chest open,

heart open, let that
energy radiate forward.

Tap into that inner smile.

Woo, big stretch and
then exhale plant the palms.

Nice, inhale.
Press away from the yoga mat.

Press up into your power.

Quietly whisper to
yourself as you tuck the chin,

"I am strong."

You can whipser it out
loud or just to yourself.

I am strong.

Yes, and then here we go.

We'll look forward,
shift forward.

Elbows stay hugging
in as long as possible.

Belly flops are totally welcome
so nice slow lower to the ground

or belly flop, always welcome.

Then press into
the tops of the feet.

Keep those elbows sucking in
like grasshopper legs

and here we go, inhale,
rise up Baby Cobra.

Nice and strong
in the lower body.

Exhale, release.
Forehead kisses the mat.

Nice! Curl the toes under,
lift the kneecaps,

tone your quads.
Press into your power.

Press up, lift up, power up.

Again, take your gaze straight
down to Mama Earth and quietly

whisper to yourself,
"I am strong."

You can put a little descriptive
word before the strong if you

like, if you need it.

And Downward Facing Dog.
Nice work.

Alright, we're starting
to welcome that heat.

Nice, big breath here.
In through the nose.

Let some heat out
through the mouth.

(sighs)

Great, this time we're gonna

cross the left foot
over the right.

Start to stretch through
again the fascia of the foot.

Getting into the that outer hip
as you criss-cross step

all the way to the top.

There's a little
bit of a swagger here.

Again, there's a little bit
of a humbling moment

as you reach the top. (laughs)

You'll make your way there.

Feet hip-width
apart or flush together.

Yogi's choice, just nice,
conscious footing.

Awesome, inhale, halfway lift,
your version.

Exhale to soften and bow.

Just reversing the same way we
went down into this flow we're

gonna inhale, bend the knees,
dig into the heels and reach the

fingertips forward, up and back.

Then catch
something up and overhead.

And we'll bring
the palms together

and down to the heart space.
Anjuli Mudra.

Now take a second here to
close your eyes and try to just

observe the breath.

Feel the quality of air.

Around your forehead,
the sweat on your lip.

See if you can relax your
shoulders down with each exhale.

And then for this next flow, and
it'll be our last flow on each

side, a mini practice today.

See if you can give
your thinking mind a break.

Super hard, I know.

But as people who work with
their bodies on a regular basis

at a professional level, maybe
it's actually not as hard as you

think on the yoga mat to give
yourself an opportunity to let

your body intelligence just
have the head seat at the table.

And let your mind
intelligence take a break.

See what happens.
Bending the knees, here we go.

Moving together, inhale,
we reach for the sky.

Fingertips go down to come up.

Big breath, big stretch.

Exhale, rain it down this time.
Bend the knees.

Inhale, halfway lift.

Your version, nice, long neck.

Exhale, soften and fold.

Bend the knees, plant
the palms, take your time.

We're gonna step one
foot back then the other.

Go through your checklist here.

Pressing away from the yoga mat.

Inhale to shift forward,
look forward,

hug the elbows
into the side body.

Exhale, slowly lower down
or a nice smiley belly flop.

Inhale for your Cobra.

Just think about
opening your heart here.

And then exhale to release.

Curl the toes under,
lift the knee caps,

tone the quads, here we go,
pressing into our power.

Power up, press up.

Quietly whisper, "I am strong."
I am strong.

Downward Facing Dog.

Again, letting body
intelligence just lead the way.

Inhale, lift the
right leg up high.

Exhale, just one this time,
knee to nose.

Squeeze and lift,
then step it up.

Nice, then we're gonna
pivot on the back foot.

Again, take your time here,
there's no rush.

Left toes pointing in.

And then as you're ready,

strong, powerful legs,
I know you have 'em,

squeeze through the midline
as you reach for the sky.

Warrior I.

So from here
we're gonna inhale in,

exhale, bend the elbows, come
into this Cactus Arms again.

(hisses) Fierce.

Then we're just gonna
keep it going all

the way down, interlace.

If you're feeling really wobbly
and belly just can't seem to

find that connection, you can
widen your legs so they're not

so much on a tight rope so
you're on two parallel lines.

But feel it out.

Alright, you might know
where we're heading here.

Knuckles gonna go down and away.

We open up through the chest.

Strong legs here.

I know you have 'em
so we're gonna use them.

Keep that back foot strong.

In fact, let the root of
this be in the back foot.

So dig into your back heel as
you send your heart forward.

It's almost as if you're
looking over into a pond like in

Zoolander like, "Who am I?"

Like keeping that
length in the neck.

Then you can pause here,
breathing with everything you've

got, full breath or maybe
test your appropriate edge by

bringing the crown of
the head towards the earth

for a full on Humble Warrior.

To me, they're all humble
warriors but knuckles reach

towards the sky on this one.

And keep that left
inner thigh engaged.

Nice, then from that back foot,
from the power of that back foot

press into the earth.
Slowly begin to rise.

Then break free of the chains.

Inhale, Warrior I.

Great, check it out.

Small but powerful
move here from your core.

Inhale, spread the fingertips.

Exhale, navel draws in.

We're gonna lift the back heel
up and we're just gonna come

into a high lunge.
Yes, sink a little deeper. Nice.

Inhale, pull the
thumbs back, big stretch.

Exhale, we rain it
down just like before.

Aweosme, plant the palms,
step the right toes back.

Yogi's choice here.

Really truly,
listen to your body.

You can go to belly to Cobra.

Maybe now a Chataranga to Up Dog
or go straight to Downward Dog.

So this is one of those moments
where we're empowering ourselves

to make a choice and for
those who are

listening in or watching, we're
inspiring them to do the same.

Inhale in through the nose.

Let it go, out
through the mouth. (sighs)

Second side,
right heel goes down.

Here we go, inhale,
lift the left leg up high.

Love the quality of movement here, ladies.

Really, really nice.

Thank you for
sharing it with me.

Here we go, squeeze and lift,
shifting forward.

Knee to nose just one on
these and then we'll step it up.

Alright and pivoting on
the back foot this time.

Right toes turn towards the
right front corner of the mat.

Nice strong legs.

When you're ready take it away,
reaching fingertips to the sky.

We rise together, Warrior I.

So we know the general
shape, now pay attention to the

sensation in your body.

Pull that left hip crease back.

Squeezing the inner
thighs to the midline.

Yeah, really nice and you can
get a little bit even if it's

just an inkling of power, your
personal power as you lift up

from that pelvic floor.

Strong and steady,

pressing into the
knife edge of that back foot.

And then here we go,
inhale in reach up high.

Exhale, bend the elbows,
Cactus Arms.

Find that rinse in
that upper back body.

Great, then we'll
keep it going down.

Maybe opposite
thumb on top this time.

Just a little
yoga for the brain.

And then knuckles
go down and away and,

yeah, never wait for me.
Go for it whenever you're ready.

We're gonna keep
that back foot strong.

Hold on to your foundation and
then send your gaze forward.

First, imagine you're
kind of looking into a pond,

looking into a mirror.

The back of the
neck is nice and long.

Yeah and then take it away.
All the way down perhaps.

Just testing it out here.

Remembering that the process
is really the candy here.

No destination.

One more cycle of
breath in this Humble Warrior.

And then use the power of your
back foot and of course your

connection to your
center to slowly rise up.

Squeeze the inner
thighs to the midline.

Break free the chains and
then inhale reach for the sky.

Ah, just as the sun brightens.

Beautiful, here we go.

Small but important
move coming from the center.

Navel draws in and
up when you're ready.

Pivot on the back foot,
lift that right heel and

then send it way back.

Feel that big stretch
through that right hip crease.

Beautiful, beautiful, beautiful
and then squeeze those inner

thighs to the midline.

Yeah.
Nice, really, really nice.

Inhale in, smile.
Just internally even.

And then ehxale here we go,
raining it all the way down.

Great, inhale this
time just look forward.

Open the chest, find length.

And then exhale,
plant the palms, step it back.

Belly to Cobra, Chataranga to Up
Dog or straight to the Down Dog.

Synchronizing with your breath.

A little bit of a rinse and then
exhale to Downward Dog

for one big Lion's Breath.

We're gonna take it to our knees

after this so give it
everything you got.

Again, if you've had
anything bugging you,

any stress, any words unspoken

or maybe words you
wished you hadn't said,

let's let it all go here in
this big cleansing exhale.

You're gonna stick
your tongue out when we

breathe out so here we go.

Big inhale through the nostrils.

And then exhale,
Lion's Breath, tongue out.

(exhales)

Yeah.

Slowly descsend the
knees down to the earth.

Soft landing on the knes.

We're gonna bring
the big toes to touch,

knees as wide as the yoga mat.

And let's send it
on back, ladies,

Extended Child's Pose.

If this is not a good resting
posture for you just hollar at

me and we'll
pick something else.

Won't be here long
just a couple calm,

cooling breaths in and out
through the nose and mouth.

Awesome.

As you're ready,

carve a line with the
nose forward, look up.

Then from your fingertips, claw.

From here,
we're gonna drag ourselves

all the way up and forward.

Walk the knees in in a
way that feels good for you,

lower belly down to the ground.

We're all gonna
turn towards the right.

So we're just gonna turn
torwards the right and come on

to our backs here.

So that you're
flat on your back.

And I'll guide
you with my voice.

But jsut take a second here to
feel the weight of your body

down on the gorund.

Completely releasing
and if by any chance,

not saying this is the case, but
just in case 'cause it happens

to me all the time, in case you
feel a little bit hung out to

dry lately or just like super
spent or maybe a little bit

alone, take this moment here.

Do not bypass it to just close
your eyes and literally imagine

this firm ground rising
up to meet your back body,

supporting you in this moment.

And it seems so small,
it maybe even a little silly or

a little cheesy but when
we do things like this.

This small guided gestures.

You know,
we guide our thoughts,

we signal the brain,

"Ah, I'm held. I'm safe.
I'm supported."

Nice and slow we're
gonna lift the knees up,

bring the feet to the ground.

As if you were
prepping for Bridge Pose

but we're not gonna do Bridge.

Kick the right
foot up towards the sky.

Rotate that ankle.

One way and then the other.
Spread the toes.

Nobody had a game last night but
you know legs up the wall after

a game, super good,
super awesome.

Great, point and flex.

And then we'll cross
the right ankle over

the top of the left thigh.

And with this
Reclined One-Legged Pigeon.

So you're gonna
thread the needle.

Right fingertips are
gonna go through the whole.

I usually hey-oh there
to kind of, yeah, anyway.

And then squeeze your legs up to
your heart here and then imagine

you're kicking your
left foot to a wall.

Yeah.

So you should feel
kind of yummy sentation.

And then you can stay here,
ladies, breathing deep.

Or if you want a little
extra love in the hamstring,

we can start to
straighten that left leg.

It's just an option.

Might feel good to just stay
focused on that right hip.

All the while, no matter what's
going on in these stretches,

we're finding that sensation
of our yoga mats just kind of

rising up to meet our backs,
havin' our backs.

Feeling supported.

Let's take on more
big ol' breath here.

And then use the
exhale to slowly release.

Again, remember how
you move matters here

so the moments in-between count.

Yeah, really nice.

As you're ready, we'll unravel.

In your own time, moving
in a way that feels good.

Respecting your body.

Threading the needle.

And noticing how
the left hip feels.

Option to extend that
right leg if you like.

Take one more breath here.

And then when
you're ready, let's unravel.

Oh, yeah.

Then we're gonna
extend the right leg,

extend the left leg.

Then, I think we
all have room here,

big full body stretch.

Inhale, reach for the sky,
fingertips towards me.

Spread the fingertips,
spread the toes.

Have a moment of
gratitude for yourself,

for your body, for this time.

It's hard. We're busy.
We're ambitious.

We're sisters.
We're neighbors. We're teachers.

We're mothers.
We're partners.

And here, we're just ourselves.

As you're ready,
release the hands down.

We'll come to a
moment in Shavasana.

Won't be here long.

Hands can rest
wherever they feel good.

So really, truly, and
we make that connection.

Particularly when we are doing a
home practice or things on our

own, you have the traditional
arms at your side available to

you at any time,
when it feels right,

but you're also able
to direct your body to make

choices that feel awesome.

When we exercise that practice
of kind of making choices that

feel awesome then it
becomes easier off the mat.

Are you ever doing
something, you're like,

"Why am I doing this?

"I don't even want to
be doing this right now.

"(chuckles) I don't
even want this."

So, I'm gonna mind the time and
for one full minute we're just

going to, as you mentioned at
the beginning of class actually,

we're just gonna allow ourselves
permission to do absolutely

nothing for one full minute
and then we'll wrap it up.

We'll welcome the kids into the
ring for practice and we'll get

on with our days but for the
next minute I'm gonna shut up

and stop talking and we're just
gonna allow ourselves permission

to release

and let go
for just one single minute.

Take a deep breath in, and on
your exhale allow the weight of

your body to release completely
and fully into the earth.

Practice letting go.

Gently begin to
deepen your breath.

Inner smile starts to come back
or actual smile always welcome.

You never know.
Just depends on your mood.

Start to wiggle the toes.

The fingers.

And really, truly one last
moment 'cause you can just never

underestimate the
power of gratitude.

Thankful for your body,
for this practice.

Not just this yoga practice
but where we are here in your

practice space, for this space.

To aligning with
things that make us feel good,

that challenge us,
that inspire others and

that promote community,
togetherness.

Yes! Alright.

Hug the knees up to the
chest whenever you're ready.

We're gonna turn to
the left nice and slow.

And then use the palms to just
press up and come back to that

seated posture where we began.

Nice and easy.

In honor of Las Putas,
let's create a little fire.

Bring the palms together.
(laughs)

And just creating, welcoming a
little energy back to the body.

Take a second to check in
with the head and the neck.

Maybe this week as
we move on, me included,

we can just use an inhale to
sit up tall or stand up tall in

whatever we're doing an use
an exhale to just drop the

shoulders down in space
and let that be our dance.

Alright ladies, thank you
for having me in your space,

for your willingness to play
and share your valuable time.

I'm a huge fan so
this is really cool for me.

We'll finish by recognizing
how awesome you are

and how awesome I am

and how awesome
everyone has potential to be

so that's really what
Namaste means, right?

So let's bring
the palms together.

Bring that thumb, those thumbs
right up to the third eye.

And again, we just
recognize how amazing you are,

how amazing I am and
how amazing we are together.

So take a deep breath in.

And exhale to bow
all the way to the earth.

Namaste.
- [Women] Namaste.