WEBVTT

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- Hello everyone and
welcome to Yoga With Adriene.

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I'm Adriene and this
is Benji and today we have

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a yoga practice to
melt your stress away.

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This is a really good practice
to align and find what feels

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good just in case
your day is going poorly.

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So hop into something
comfy and let's get started.

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(upbeat music)

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Okay, my darling friends,
let's begin in a nice seated

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position on the ground.

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So come on down to the earth,
we'll get some of those earth

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vibes and grounding
vibes to help

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transform the energy and

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just your overall vibe.

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Whatever's going
on with you today.

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So take some time, perfect that
my voice is nice and low today

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to guide this practice.

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Take some time to
just get settled in.

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Whether you feel scattered or
perhaps you've been kind of

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moving on a rigid schedule
and you need some time to just

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soften and expand, let's take a
moment to just sit up nice and

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tall as you're ready
and as you're comfortable,

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close your eyes
or soften your gaze

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and just allow the sound of

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my voice to guide you here
for the next minute or two.

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Allow the hands to rest gently
on the knees of the thighs

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wherever feels comfortable.

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And then, see if you can align
your head over your heart and

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your heart right over
your center of gravity.

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So we're sitting up tall but
were also bringing our awareness

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inward to this line that runs

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from the tail all
the way up to the crown.

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Alright, welcome everyone.

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Start to deepen your breath

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and just notice
what's coming up here.

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Maybe you already
want to quit the video.

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"Oh, I don't
have time for this."

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Let's stick with it.

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Let's see how we can transform

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or move our body and our energy

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so that when we step off the
mat we feel

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balanced, aligned.

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Continue to gently deepen your
breath and again just see if you

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can align head over heart,
heart over pelvis.

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So the practice of centering
isn't always just as we all know

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a flip of the switch.

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So just really take this
allotted time here to notice

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your breath and align up
through the spine and align with

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whatever you're feeling today.

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Now, on your next inhale

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let the breath be big and full.

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And on your next exhale, let
it be long and as you do that,

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big exhalation,
relax the shoulders

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and then just repeat that cycle.

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Big, big full inhale,

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find what feels good
as you breathe in and

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then on the exhale let it be
long and lengthy and allow your

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shoulders to relax

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and notice how already
perhaps there is an

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invitation for the
energetic body to soften

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and just kind of
lean into this practice.

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It does a body good.

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It does a soul good

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to take some time
to balance it all out.

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Alright, just a couple more
quiet moments playing

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with that cycle of breath.

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Big inhale and
long extended exhale,

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relaxing the shoulders.

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You might start
to sit up a little taller,

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lifting your heart,
opening your heart and mind.

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Great, go for one more cycle.

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Try to really listen to the
sound of your breath

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as you breathe in and out.

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Awesome, then we'll drop the
chin to the chest and you're

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gonna open your eyes here,
bat your eyelashes open

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and continue nice
buoyant breathing here as

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we stretch the back
of the head, the neck.

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So a lot of tension, a lot of
stress energy can collect in the

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back of the neck, the shoulders

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so we're gonna start
tending to that right away.

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Sitting up nice and tall.

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If you're rounding
through the spine here,

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sit up tall do
that center plumb line.

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One more breath cycle
here tugging the shoulders

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away from the ears.

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Awesome, then rather than
just looking up towards the sky,

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lead with the nose you're gonna
imagine you're pushing a little

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ball of yarn forward.

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You're gonna shift
forward all the way,

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draw a big line with
the nose all the way up.

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Head over heart,
heart over pelvis.

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You come back in alignment and
then drop the chin to the chest.

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Here we go again, big inhale.

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Smoothing the heart forward,
leading with the nose.

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Look all the way up.

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Create space through
the front of the neck.

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Stretch, stretch, stretch.

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And then exhale, chin to chest.

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Now we can start to round
through and kind of exaggerate

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this movement as it
works for you and you're body.

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Inhale to lift up, and
then exhale to round through,

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chin to chest.

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Now keep it going.

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Sync up with your breath.

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Stretching through the front
side of the neck as you inhale

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perhaps and then look up.

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And then exhale,
stretching through the backside,

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chin to chest as you round.

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So it doesn't have to
be a huge movement here.

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Allowing yourself

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to connect to the subtle body,

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not just the big gross movements
all the time on the mat.

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Really tuning
our listening skills, yes.

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Let's do one more, big inhale.

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Long exhale and then we'll
come all the way back to center.

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Sweet, bring the
palms together, Namaste.

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Breathing deep.

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Head over heart,
heart over pelvis.

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And just notice where your
thoughts go and then as you

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really use your breath to
keep coming back to this

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moment of meditation,
this moment of observation

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see if you can tap
into a little inner smile.

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Particularly helpful if you've

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been having a
rough day thus far.

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Great, take one
more breath here.

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Maybe tuck the
chin just a little.

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Lean back.

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Nice, then we'll release
the fingers to the sides.

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Nice and easy breezy.

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Plant the left palm,
reach the right fingertips

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all the way up and over.

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Reach up and over.

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So we're not really cranking
into the posture but creating

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space as we move into

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the side body stretch.

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Up and over, one more breath.

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Then all the way back to
center and the same thing.

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Right hand comes down,
think up and over.

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So rather than just
cutting into the pose.

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Create space, play with it

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and then find your
side body stretch.

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Continue to deepen your breath,
don't worry about how it looks.

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Focus on the sensation, how it
feels to get the most out of

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your practice and this
precious time for yourself.

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Take one more breath and bring
it all the way back to center.

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Again, hands come together.

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We'll quietly whisper Namaste.

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So so much power in Namaste

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because you're recognizing

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the divine or the highest
in yourself while still

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acknowledging it
in everyone else.

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Particularly helpful when you
feel like kind of everything is

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working against you.

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But Namaste reminds,

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you that we're one

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and we're working together.

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And that's the
beauty of this channel, too.

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That we're all
practicing together.

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So we're owning our
stuff while still recognizing,

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ah, we're supported.

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Now we'll
interlace the fingertips.

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We're gonna press the palms
forward, up and back.

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Inhale, keep that
gesture moving all the way up.

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Pinkies go all the way back.

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You're gonna lift, lift, lift.

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Engage the pelvic floor.

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Lift up, up, up.
Take a deep breath in.

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And a long breath out.

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Keep it lifted, deep breath in.

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Relax the shoulders
as you breath out.

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Now once more, big breath in.

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This time as you exhale,
release the fingertips,

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bend at the elbows and then

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pull the tops of the hands back,

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back, back as you
stretch through the pecs here.

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So you could take a
Mudra here if you like.

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Otherwise, just nice
awareness in the fingertips as

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you lift up through the chest.

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Draw the
shoulder blades together.

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One more breath, you got it.
Pull the elbows back.

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Sit up nice and tall.
Lift up from the pelvic floor.

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Great, now with awareness,

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slowly closing the
elbows together.

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Palms come together
and back down to the heart.

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And we quietly whisper,
you can close your eyes here.

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Namaste.

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Beautiful, alright come
forward on to all fours.

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Take your time.

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Move nice and easy
like you love yourself.

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You should definitely start to
feel really good that you're

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taking this time for yourself
instead of just adding more on

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to your plate, your load.

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This is a smart choice so
feel good about that choice and

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really take this
time for yourself.

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Drop the belly,
open the chest, inhale.

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Exhale round through
the spine, chin to chest.

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Claw through the fingertips.

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With your breath inhale,
drop the belly,

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open the chest, open the throat.

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Exhale round through.

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Tuck the tail, press
into the tops of the feet.

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Once more, inhale,
open the chest,

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open your heart.

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And exhale
rounding through.

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Cat Pose.

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Breathe out.

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Beautiful, inhale, you're
gonna come to a neutral spine.

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Claw through the fingertips or

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you can always
come to fists here.

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Here we go. We're gonna connect
to that center plumb line.

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We're gonna get realigned here,
balance it all out.

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Press into the top your left
foot firmly and then you're

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gonna slowly
lift the right knee.

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We're just gonna
draw big circles

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with the right knee one way.

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Now, don't rush this.

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Nice and slow.

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Creating space
in the lower back,

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opening up
through the hip of course.

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Finding a little core stability.

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Then once you've
established one way,

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let's go and reverse it.

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Take the other route.
Reversing the circle.

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Notice if you're collapsing
into your joints here.

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Can you lift up?

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Tuck the chin,
just as we did before.

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Lengthen through
the back of the neck.

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Sweet, then
we're gonna come down.

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You're gonna take a Child's Pose
in-between here so bring the big

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toes together,
open the knees wide.

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Carve a line with
the nose, inhale,

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drop the belly, look forward.

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Find this shape.

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Great, then round
through the spine

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and take it all the way back.

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You're gonna press
into the fingertips,

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lift the wrists up for a nice
stretch through the forearm.

00:12:43.917 --> 00:12:45.750
And then melt
your sweet heart down.

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You can find a soft sway here or
you can allow the head to just

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rest heavy into the earth.

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Take a moment here to really
breathe in with intention.

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So, if you like, you
can inhale lots of love in.

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And same thing
as you breathe out,

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lots of love out.

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Intentional breath.
Inhale, lots of love in.

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Opening up through the
chest and shoulders and exhale,

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lots of love out.

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Sweet, draw your
navel up to your spine.

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From there,
move from your center

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all the way back
up to all fours.

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Reestablish a
nice Tabletop Position

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with a nice neutral spine.

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Press into the top your
right foot and then here we go,

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lifting the left knee this time.

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Big circles, oh yeah.

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Now careful not to rush.

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I love a good song
or good you know push

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but that's not what
we're here for today.

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Listen to the
sound of your breath.

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Don't let anybody rush you here.

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Trust that this
time is super valuable.

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Notice if you're clinching
in the jaw or the forehead.

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And then notice that you've
established one route and then

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we're gonna switch it up,
go the other way.

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Also a nice little move
for your abdominal muscles

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and for your glute muscles.

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Yeah, yeah.

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Alright, and then
slow and with control,

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we'll lower that down.

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So left knee comes in
alignment with the right knee.

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Wrists are right
underneath the shoulders.

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One more time, drop the belly,
open the chest.

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Cow Pose.

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Breathe in and then exhale,
round through,

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chin to chest to Cat Pose.

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Nice, inhale.

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Nice neutral spine
and check it out

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you're gonna now
take the right toes.

00:14:58.500 --> 00:15:02.083
Stretch 'em all the way out,
so straighten your right leg.

00:15:02.083 --> 00:15:03.792
Now you're gonna
rock front to rock back.

00:15:03.792 --> 00:15:07.458
Stretch through
the back of the leg.

00:15:07.458 --> 00:15:09.166
And then here we go,
from your center

00:15:09.166 --> 00:15:10.875
so careful and to
just sling your leg.

00:15:10.875 --> 00:15:15.625
How you move is everything
so nice connected

00:15:15.625 --> 00:15:17.291
transitions here, movement.

00:15:17.291 --> 00:15:19.000
You're gonna
integrate with your breath,

00:15:19.000 --> 00:15:20.834
keep breathing
as you slowly bring

00:15:20.834 --> 00:15:21.834
your right foot all the way up.

00:15:21.834 --> 00:15:24.542
And if you have to use your
hand to bring that foot up,

00:15:24.542 --> 00:15:27.959
awesome, do it. No biggie.

00:15:27.959 --> 00:15:30.166
Then track that front
knee over the front ankle.

00:15:30.166 --> 00:15:32.917
Just working with a little
detail today to focus our energy

00:15:32.917 --> 00:15:34.875
and our mind on this movement

00:15:34.875 --> 00:15:38.250
and not on what's
going on off the mat.

00:15:38.250 --> 00:15:41.291
And then you're gonna slowly
bring your hands up to Namaste

00:15:41.291 --> 00:15:43.458
or Prayer Position
right at the heart.

00:15:43.458 --> 00:15:45.792
Keep that front knee
over the front ankle.

00:15:45.792 --> 00:15:48.166
And then you're gonna actually
make sure those toes are not

00:15:48.166 --> 00:15:51.542
curled under today but you're
gonna use the top of the foot to

00:15:51.542 --> 00:15:53.333
really ground down.

00:15:53.333 --> 00:15:56.125
Start to feel that opening
through the front of the left

00:15:56.125 --> 00:16:00.166
thigh and the hip
crease up through the psoas,

00:16:00.166 --> 00:16:01.542
as all that good stuff.

00:16:01.542 --> 00:16:03.208
And then to
support that stretch,

00:16:03.208 --> 00:16:06.375
we'll squeeze the inner thighs
in and you should feel

00:16:06.375 --> 00:16:07.542
a sense of power here.

00:16:07.542 --> 00:16:10.333
So even if you feel
an intense deep stretch,

00:16:10.333 --> 00:16:14.166
feel how you can
connect to your power,

00:16:14.166 --> 00:16:19.250
your inner support system,
by hugging into the centerline.

00:16:19.250 --> 00:16:21.625
So we get really
stressed out you know,

00:16:21.625 --> 00:16:24.291
our nervous
system starts to fray,

00:16:24.291 --> 00:16:26.333
cortisol levels
start to change fast

00:16:26.333 --> 00:16:28.708
when things get
too spread out. Right?

00:16:28.708 --> 00:16:30.875
It's too taxing on the inside

00:16:30.875 --> 00:16:35.000
so use this very simple shape

00:16:35.000 --> 00:16:36.542
to find that
support from within.

00:16:36.542 --> 00:16:39.375
Lengthen your tailbone down,
lift your heart up towards the

00:16:39.375 --> 00:16:43.291
sky and then if you
can engage your core here.

00:16:43.291 --> 00:16:45.083
So imagine maybe your lower ribs

00:16:45.083 --> 00:16:48.792
getting really
heavy and hugging in.

00:16:48.792 --> 00:16:52.542
Make sure you can
see your front big toe.

00:16:52.542 --> 00:16:56.667
Inhale, lift the sternum
to the thumbs and exhale,

00:16:56.667 --> 00:16:59.625
relax the shoulders down.

00:16:59.625 --> 00:17:02.708
Inhale, maybe you draw a line
with the nose all the way up

00:17:02.708 --> 00:17:07.625
towards the sky and exhale draw
your shoulder blades together.

00:17:07.625 --> 00:17:11.750
Imagine you're pitching a pencil
just behind your heart space.

00:17:11.750 --> 00:17:13.375
Awesome, one more breath here.

00:17:13.375 --> 00:17:15.375
Press into the top
your back foot, you got it.

00:17:15.375 --> 00:17:19.125
Inhale, create length, space.

00:17:19.125 --> 00:17:23.625
Then exhale, relax
the shoulders down.

00:17:23.625 --> 00:17:27.666
Nice, slow and with
control take your heart forward.

00:17:27.666 --> 00:17:30.208
Fingertips come to the mat.
You're gonna lift the back knee.

00:17:30.208 --> 00:17:32.542
Stretch left heel towards
the back edge of your mat.

00:17:32.542 --> 00:17:35.000
Notice if you're
collapsing on yourself here.

00:17:35.000 --> 00:17:37.375
Even if you're having a
hard day let's see what happens

00:17:37.375 --> 00:17:39.542
we slowly start to open up

00:17:39.542 --> 00:17:42.083
and keep this awareness
from the crown of the head

00:17:42.083 --> 00:17:43.917
to the tip of the tail.

00:17:43.917 --> 00:17:45.959
Tip of the tail.

00:17:45.959 --> 00:17:47.917
Pull the right hip crease back.
One more breath.

00:17:47.917 --> 00:17:51.250
Really lift your
left knee up, up, up.

00:17:51.250 --> 00:17:54.041
And then slowly lower down.

00:17:54.041 --> 00:17:54.959
Plant the palms.

00:17:54.959 --> 00:17:58.125
Just come right back
to that Tabletop Position.

00:17:58.125 --> 00:17:59.834
Nice, neutral spine.

00:17:59.834 --> 00:18:00.750
Alright, you're doing awesome.

00:18:00.750 --> 00:18:03.667
Inhale, drop the belly,
open the chest.

00:18:03.667 --> 00:18:04.875
Now check it out, stay here.

00:18:04.875 --> 00:18:07.542
This time time stick your
tongue out as you breathe out

00:18:07.542 --> 00:18:09.959
and look up
towards your third eye.

00:18:12.208 --> 00:18:15.125
Once more, the ultimate
stress buster, dudes.

00:18:15.125 --> 00:18:19.250
Here we go, Lion's Breath.
Inhale, drop the belly.

00:18:19.250 --> 00:18:24.291
Exhale, tug the shoulders
back, stick your tongue out.

00:18:24.291 --> 00:18:25.625
Sweet.

00:18:25.625 --> 00:18:30.166
Draw the navel up to the spine
and as you're ready curl the

00:18:30.166 --> 00:18:34.875
left under,
stretch your left leg out.

00:18:34.875 --> 00:18:36.375
If the muscles
are a little tight,

00:18:36.375 --> 00:18:40.625
little sore you can
rock a little front to back,

00:18:40.625 --> 00:18:42.000
and front to back.

00:18:42.000 --> 00:18:46.041
And when you're
ready with intention,

00:18:46.041 --> 00:18:48.375
we'll bring that
left leg all the way up.

00:18:48.375 --> 00:18:51.333
If you have to use your hand,
awesome, do it.

00:18:51.333 --> 00:18:54.458
Own it.

00:18:54.458 --> 00:18:57.667
Own it all is the idea.

00:18:57.667 --> 00:18:58.417
Be aware.

00:18:58.417 --> 00:19:01.375
You know owning it is just
really having the awareness and

00:19:01.375 --> 00:19:04.250
having the lens
of love on, you know?

00:19:04.250 --> 00:19:06.333
Squeezing to the midline,
as you're ready,

00:19:06.333 --> 00:19:08.208
track front knee
over front ankle.

00:19:08.208 --> 00:19:10.583
We'll bring the
palms together in Namaste.

00:19:10.583 --> 00:19:13.583
You might even quietly
whisper to yourself again,

00:19:13.583 --> 00:19:17.125
Namaste.

00:19:17.125 --> 00:19:19.708
So I'm going there but you know
when we do things like that it's

00:19:19.708 --> 00:19:22.041
just a little reminder,
even subconsciously,

00:19:22.041 --> 00:19:25.000
that the words
we speak to ourself

00:19:25.000 --> 00:19:27.083
are the words we
speak to everyone else.

00:19:27.083 --> 00:19:29.166
We're all a
reflection of one another.

00:19:29.166 --> 00:19:30.750
You know, how we treat ourselves

00:19:30.750 --> 00:19:34.041
and how we care
ourselves matters.

00:19:34.041 --> 00:19:39.291
How we talk to ourselves kind of
depicts how we speak to others.

00:19:39.291 --> 00:19:42.166
The vocabulary that's available.

00:19:42.166 --> 00:19:47.250
So you know, Ru Paul
says it best (clears throat)

00:19:47.250 --> 00:19:50.500
but here we go.
Squeeze into the midline.

00:19:50.500 --> 00:19:52.583
So we know the actions,
we've done it on one side.

00:19:52.583 --> 00:19:56.708
See if you can play
with it on this side.

00:19:56.708 --> 00:19:59.333
So the first thing is like okay,
there's the stretch and the

00:19:59.333 --> 00:20:01.291
second thing is oh,
how am I gonna be here for

00:20:01.291 --> 00:20:02.083
longer than a breath?

00:20:02.083 --> 00:20:06.041
Okay, I got to find my anchor
which is in the back foot.

00:20:06.041 --> 00:20:08.750
I got to connect to
my inner support system.

00:20:08.750 --> 00:20:11.792
I'm not looking
for it outside of me.

00:20:11.792 --> 00:20:13.792
It's right here.

00:20:15.458 --> 00:20:18.667
Then align everything by
squeezing into the midline,

00:20:18.667 --> 00:20:20.667
hug the inner thighs in.

00:20:20.667 --> 00:20:22.208
And then as you're
ready you can begin

00:20:22.208 --> 00:20:24.875
to lift the sternum
up to the thumbs.

00:20:24.875 --> 00:20:26.875
Staying connected to your core.

00:20:33.792 --> 00:20:37.250
Make sure you can see your front
big toe and then once you feel

00:20:37.250 --> 00:20:41.625
like you have your foundation,
maybe then you carve a line with

00:20:41.625 --> 00:20:45.959
the nose forward, up and back.

00:20:45.959 --> 00:20:49.250
Again, press into
all of your back foot.

00:20:49.250 --> 00:20:50.417
Let that be your anchor.

00:20:50.417 --> 00:20:53.208
Press into that
big toe and pinky toe.

00:20:53.208 --> 00:20:55.166
Find your full
expression here today.

00:20:55.166 --> 00:20:57.959
Focus on what's
going on here right now.

00:20:57.959 --> 00:21:00.125
Big breath in.

00:21:00.125 --> 00:21:01.750
Relax the shoulders down.

00:21:01.750 --> 00:21:06.208
Big breath out.
One more time, big breath in.

00:21:06.208 --> 00:21:08.166
Maybe draw the
should blades together.

00:21:08.166 --> 00:21:11.083
Big breath out.

00:21:11.083 --> 00:21:14.125
Sweet, now slowly with control,
send your heart forward.

00:21:14.125 --> 00:21:16.542
Fingertips come to
the mat gently, with care.

00:21:16.542 --> 00:21:20.250
We'll curl the right toes under,
lift that back knee and really

00:21:20.250 --> 00:21:22.500
stretch, stretch, stretch
your right heel towards

00:21:22.500 --> 00:21:24.166
the back edge of your mat.

00:21:24.166 --> 00:21:26.750
Front knee stays
over front ankle.

00:21:26.750 --> 00:21:30.417
There's this attention to detail
not to get it right

00:21:30.417 --> 00:21:31.875
and not to just be safe.

00:21:31.875 --> 00:21:34.917
Of course, we want to be safe
in our body because moving with

00:21:34.917 --> 00:21:37.834
intention on the mat

00:21:37.834 --> 00:21:40.083
provides us with
a vocabulary and the

00:21:40.083 --> 00:21:43.834
experience to move
with intention off the mat.

00:21:43.834 --> 00:21:47.333
So you don't have to be so
stressed out and out of control.

00:21:47.333 --> 00:21:49.375
We can dial it back in.

00:21:49.375 --> 00:21:52.125
It happens though, I know.
Inhale, look forward.

00:21:52.125 --> 00:21:54.083
Lift your back knee up, up, up.

00:21:54.083 --> 00:21:55.834
And then exhale,
plant the palms.

00:21:55.834 --> 00:21:59.500
Yep, we're gonna do one Plank
so step the left toes back.

00:21:59.500 --> 00:22:02.250
Strong Plank Pose.

00:22:02.250 --> 00:22:05.208
So this is a pose that
can cause a bit of stress.

00:22:05.208 --> 00:22:06.667
So find your breath here.

00:22:06.667 --> 00:22:08.708
Tug the shoulders
away from the ears.

00:22:08.708 --> 00:22:11.417
Find that length in the side
body that we created before.

00:22:11.417 --> 00:22:13.250
Find the length in
the front of the neck,

00:22:13.250 --> 00:22:15.792
the back of the neck,
that we created before.

00:22:15.792 --> 00:22:20.125
Now, lift your heart up, stretch
your heels back and then send

00:22:20.125 --> 00:22:23.291
your gaze slightly
forward as we're here for five.

00:22:23.291 --> 00:22:25.917
Breathe deep, four.

00:22:25.917 --> 00:22:29.750
Three, two, soft
landing on the one.

00:22:29.750 --> 00:22:31.125
Lower the knees.

00:22:31.125 --> 00:22:33.208
Bring them together,
really together.

00:22:33.208 --> 00:22:37.083
Inhale to look forward,
lift the wrists.

00:22:37.083 --> 00:22:41.125
And then exhale to swim it
all the way around and down.

00:22:41.125 --> 00:22:43.125
Balasana, Child's Pose.

00:22:45.583 --> 00:22:46.917
Awesome work.

00:22:46.917 --> 00:22:48.875
Close your eyes.

00:22:52.333 --> 00:22:55.708
And once again,
befriend your breath.

00:22:55.708 --> 00:22:59.834
Feel the rise and
the fall of your spirit.

00:22:59.834 --> 00:23:03.708
Your guide.

00:23:03.708 --> 00:23:07.125
Such a powerful
tool in this day and age.

00:23:07.125 --> 00:23:09.125
(laughs) Especially.

00:23:14.625 --> 00:23:18.166
Relax your shoulders,
relax your neck.

00:23:18.166 --> 00:23:20.500
And once again,
inhale lots of love in.

00:23:23.083 --> 00:23:25.542
Exhale lots of love out.

00:23:30.792 --> 00:23:35.041
Alright my friends, now draw
your hands nice and slow

00:23:35.041 --> 00:23:37.792
back underneath your shoulders.

00:23:37.792 --> 00:23:41.083
And close your eyes

00:23:41.083 --> 00:23:45.834
and think of this
next movement as a Phoenix

00:23:45.834 --> 00:23:47.542
rising up from the ashes here.

00:23:47.542 --> 00:23:50.750
So press the tops of
your feet into the earth.

00:23:50.750 --> 00:23:53.750
Really feel your
hands on your mat.

00:23:53.750 --> 00:23:58.583
And connect to the ground as
you slowly begin to rise up.

00:24:01.375 --> 00:24:03.083
Then we'll slowly
make our way

00:24:03.083 --> 00:24:05.083
to a nice, comfortable seat.

00:24:07.500 --> 00:24:09.583
Back to one.

00:24:12.375 --> 00:24:13.917
Sit up nice and tall here.

00:24:13.917 --> 00:24:17.125
Allow the hands rest gently
wherever they naturally fall.

00:24:18.959 --> 00:24:20.792
And just take a
moment here to take stock.

00:24:20.792 --> 00:24:22.875
Oh, my, my, my.

00:24:22.875 --> 00:24:25.583
How a little really
does go a long way.

00:24:28.083 --> 00:24:31.583
Tap into that inner smile again.
You should feel proud.

00:24:34.625 --> 00:24:36.959
Happy.

00:24:36.959 --> 00:24:39.917
Supported.

00:24:39.917 --> 00:24:41.542
And I admire and respect you

00:24:41.542 --> 00:24:45.417
for taking this
time to tend to it.

00:24:49.417 --> 00:24:53.041
Take a deep breath in

00:24:53.041 --> 00:24:55.208
and exhale, relax the shoulders.

00:24:55.208 --> 00:24:59.125
Bring the hands together at the
heart one last time here today.

00:24:59.125 --> 00:25:01.083
Palms in Prayer Position.

00:25:02.875 --> 00:25:07.917
You can take this moment to set
a little intention for yourself.

00:25:07.917 --> 00:25:11.333
You could maybe
finish the sentence,

00:25:11.333 --> 00:25:13.959
"I choose..."

00:25:18.000 --> 00:25:20.959
Something unique
and authentic to your energy

00:25:20.959 --> 00:25:24.166
and where you're at today.

00:25:24.166 --> 00:25:27.000
Something
positive and supportive.

00:25:36.834 --> 00:25:41.291
Then consider it already done,
already so and we'll sign off by

00:25:41.291 --> 00:25:44.834
bringing the thumbs
right up to the third eye.

00:25:44.834 --> 00:25:49.834
Take a deep breath in,
long breath out.

00:25:52.125 --> 00:25:55.166
Thank you so much for sharing
your time and your energy with

00:25:55.166 --> 00:25:57.750
me and with all the beautiful
people around the world

00:25:57.750 --> 00:25:59.583
practicing here together.

00:25:59.583 --> 00:26:00.792
We'll take one final breath.

00:26:00.792 --> 00:26:05.458
Sit up nice and
tall and exhale to bow.

00:26:06.875 --> 00:26:09.291
Namaste.

00:26:09.291 --> 00:26:14.417
(upbeat music)