WEBVTT 00:00:00.415 --> 00:00:01.464 - Hello everyone 00:00:01.464 --> 00:00:04.482 and welcome to True: Your 30 Day Yoga Journey. 00:00:04.482 --> 00:00:06.967 I'm Adriene and I'm so glad you came today 00:00:06.967 --> 00:00:10.508 because it's Day Eight, don't hate, meditate, feel great. 00:00:10.508 --> 00:00:13.317 We have the ultimate yoga salve for you today. 00:00:13.317 --> 00:00:15.221 So hop into something extra comfy, 00:00:15.221 --> 00:00:17.985 grab a pillow and a blanket if you have it, 00:00:17.985 --> 00:00:19.389 and let's get started. 00:00:19.389 --> 00:00:22.722 (upbeat, melodic music) 00:00:29.793 --> 00:00:34.228 All right homies let's begin in a nice, easy seat. 00:00:34.228 --> 00:00:35.978 Sit up nice and tall. 00:00:38.245 --> 00:00:39.578 Close your eyes. 00:00:41.682 --> 00:00:43.265 Let your hair down. 00:00:46.349 --> 00:00:49.432 And just begin to notice your breath. 00:00:52.061 --> 00:00:55.753 You can sit up on your blanket or pillow. 00:00:55.753 --> 00:00:59.170 Give your hips a little lift if you like. 00:01:00.339 --> 00:01:05.134 Try to sit up nice and tall, without creating rigidity, 00:01:05.134 --> 00:01:07.328 or any forcefulness in the body. 00:01:07.328 --> 00:01:09.778 So we're lifting up from the base of the spine 00:01:09.778 --> 00:01:12.695 but we're finding places to soften. 00:01:15.560 --> 00:01:17.789 And as you begin to notice your breath 00:01:17.789 --> 00:01:20.956 you might also discover that naturally 00:01:22.235 --> 00:01:23.902 it begins to deepen. 00:01:29.074 --> 00:01:31.070 The quality of your breath changes 00:01:31.070 --> 00:01:34.237 just by bringing your attention to it. 00:01:38.176 --> 00:01:42.889 So a lot of times it seems as though Pranayama or breath, 00:01:42.889 --> 00:01:47.056 and even in meditation practice, takes a lot of effort. 00:01:49.426 --> 00:01:53.118 But we're here today to prove that it doesn't have to. 00:01:53.118 --> 00:01:55.701 It can be an easy access thing, 00:01:59.770 --> 00:02:01.256 in that you can access it 00:02:01.256 --> 00:02:03.776 just by choosing to notice your breath. 00:02:03.776 --> 00:02:07.943 And a very natural, organic if you will, change occurs. 00:02:09.801 --> 00:02:11.218 Again no forcing. 00:02:18.764 --> 00:02:22.931 And as the quality of your breathing begins to change 00:02:24.337 --> 00:02:26.485 see if you can let go of the day thus far, 00:02:26.485 --> 00:02:28.540 (mouth exhalation) 00:02:28.540 --> 00:02:32.707 and really allow yourself to just enjoy this practice. 00:02:38.942 --> 00:02:41.357 We'll take one more 00:02:41.357 --> 00:02:44.318 quiet moment here to really just notice 00:02:44.318 --> 00:02:47.998 what's going on today, where your mind is going. 00:02:47.998 --> 00:02:49.031 Keep noticing your breath, 00:02:49.031 --> 00:02:52.828 and notice any sounds that might be around. 00:02:52.828 --> 00:02:53.954 If you're not in the perfect, 00:02:53.954 --> 00:02:57.983 quiet space for this yummy practice, it's okay. 00:02:57.983 --> 00:02:58.816 Take stock. 00:02:58.816 --> 00:03:01.535 Notice all the beautiful sounds that are around you 00:03:01.535 --> 00:03:04.118 or even not so beautiful sound. 00:03:05.216 --> 00:03:06.466 Take it all in. 00:03:25.684 --> 00:03:27.704 Then after you've taken a nice moment 00:03:27.704 --> 00:03:29.573 to really just become more aware 00:03:29.573 --> 00:03:31.656 in the body, in the mind, 00:03:33.753 --> 00:03:35.889 let's bring the hands together at the heart 00:03:35.889 --> 00:03:39.732 and bow the head to the hands, to the heart. 00:03:39.732 --> 00:03:44.272 Start to feel that deep stretch through the back of the neck 00:03:44.272 --> 00:03:46.048 and start to breathe a little deeper. 00:03:46.048 --> 00:03:49.298 (deep nasal breathing) 00:03:55.150 --> 00:03:56.483 Choose to let go 00:03:58.296 --> 00:04:01.296 of the things that feel hard, tight, 00:04:02.673 --> 00:04:03.590 restricted. 00:04:18.175 --> 00:04:19.661 Take a deep breath in. 00:04:19.661 --> 00:04:21.518 (deep nasal inhalation) 00:04:21.518 --> 00:04:26.441 And together we'll exhale, lift the head, open the eyes 00:04:26.441 --> 00:04:27.637 and rock and roll. 00:04:27.637 --> 00:04:30.330 Okay, soft and easy today is the name of the game. 00:04:30.330 --> 00:04:32.815 So we're gonna bring the left hand to the earth 00:04:32.815 --> 00:04:33.802 and just nice and easy 00:04:33.802 --> 00:04:36.692 float the right fingertips all the way up and over. 00:04:36.692 --> 00:04:38.782 Take one breath here. 00:04:38.782 --> 00:04:39.615 And then on the exhale 00:04:39.615 --> 00:04:41.638 you're gonna bring your right hand through center, 00:04:41.638 --> 00:04:45.191 draw the navel in and switch to the other side. 00:04:45.191 --> 00:04:49.080 Left fingertips draw over and behind. 00:04:49.080 --> 00:04:51.855 Now keep it going, going back and forth in you own time, 00:04:51.855 --> 00:04:54.272 inhaling to sweep the arm up, 00:04:55.488 --> 00:04:59.076 and exhale, navel to spine to come through, 00:04:59.076 --> 00:05:02.501 and then inhale to sweep the arm up. 00:05:02.501 --> 00:05:05.241 And then exhale, sweep the arm through. 00:05:05.241 --> 00:05:06.355 And as you do this, 00:05:06.355 --> 00:05:07.598 it's really obvious to me at least 00:05:07.598 --> 00:05:09.304 when I do this type of movement 00:05:09.304 --> 00:05:10.918 where I'm holding, where I'm gripping. 00:05:10.918 --> 00:05:12.532 So keep breathing deep. 00:05:12.532 --> 00:05:14.645 And even if you feel a little silly, 00:05:14.645 --> 00:05:17.978 trust the process, as we've been saying. 00:05:18.836 --> 00:05:21.382 And see if you can really find what feels good. 00:05:21.382 --> 00:05:24.447 Find where there's a block. 00:05:24.447 --> 00:05:28.290 When you do this on the mat it's gonna happen off the mat. 00:05:28.290 --> 00:05:30.809 So for me it's a win-win. 00:05:30.809 --> 00:05:31.642 Keep it going. 00:05:31.642 --> 00:05:33.712 Make it your own. 00:05:33.712 --> 00:05:36.324 Maybe you're a little sore from previous practice, 00:05:36.324 --> 00:05:38.878 for something else you've picked up recently, 00:05:38.878 --> 00:05:41.966 or maybe you're just tight from lack of movement. 00:05:41.966 --> 00:05:43.476 (mouth exhalation) 00:05:43.476 --> 00:05:45.594 Or maybe it's really not so much about this, 00:05:45.594 --> 00:05:48.369 but there's something again going on, off the mat 00:05:48.369 --> 00:05:52.607 that we need to move past, (chuckles) 00:05:52.607 --> 00:05:54.857 that's kind of blocking us. 00:05:56.833 --> 00:05:59.305 All right even it out, 00:05:59.305 --> 00:06:02.254 and then we'll come back to center. 00:06:02.254 --> 00:06:04.298 Head over heart, heart over pelvis. 00:06:04.298 --> 00:06:07.865 Now take your fingers, your peace fingers, 00:06:07.865 --> 00:06:08.698 peace, 00:06:09.681 --> 00:06:12.572 and you're gonna take them to your temples. 00:06:12.572 --> 00:06:17.021 And you're gonna draw small circles with your temple. 00:06:17.021 --> 00:06:18.681 I mean with your fingers. (laughs) 00:06:18.681 --> 00:06:19.514 That was quick. 00:06:19.514 --> 00:06:21.305 God's into, you know. 00:06:21.305 --> 00:06:23.213 Draw small circles. 00:06:23.213 --> 00:06:26.151 And please, if you will, just notice if here with this task 00:06:26.151 --> 00:06:27.149 you've started to collapse. 00:06:27.149 --> 00:06:28.416 See if we can, 00:06:28.416 --> 00:06:30.780 life asks us to spin a lot of plates, 00:06:30.780 --> 00:06:32.713 so see if you can spin 00:06:32.713 --> 00:06:35.374 just these two plates here a little bit. 00:06:35.374 --> 00:06:37.359 Mindfully of sitting up nice and tall 00:06:37.359 --> 00:06:38.973 through all four sides of the torso 00:06:38.973 --> 00:06:41.039 as you massage your temples. 00:06:41.039 --> 00:06:44.539 (gentle mouth exhalation) 00:06:47.123 --> 00:06:49.561 Then inhale, open the elbows out wide. 00:06:49.561 --> 00:06:50.478 Big stretch. 00:06:50.478 --> 00:06:52.881 Maybe you yawn here. 00:06:52.881 --> 00:06:54.484 Release the fingers. 00:06:54.484 --> 00:06:57.734 And now peace fingers again to thy jaw. 00:07:00.323 --> 00:07:02.889 And this could be a big one for most people. 00:07:02.889 --> 00:07:05.374 So just take a second to really explore. 00:07:05.374 --> 00:07:06.639 Oh yeah! 00:07:06.639 --> 00:07:07.605 It's all connected. 00:07:07.605 --> 00:07:08.470 Sometimes it's like 00:07:08.470 --> 00:07:09.794 something shows up in the scapula or the back 00:07:09.794 --> 00:07:11.961 but really it starts here. 00:07:15.192 --> 00:07:16.859 What does that mean? 00:07:20.359 --> 00:07:21.192 And then, 00:07:22.170 --> 00:07:23.598 no offense if you're doing this, 00:07:23.598 --> 00:07:25.200 but just notice as you massage the jaw 00:07:25.200 --> 00:07:27.719 if you're actually holding your jaw. 00:07:27.719 --> 00:07:30.636 And see if you can, ahh, let it go. 00:07:34.233 --> 00:07:35.483 Just explorin'. 00:07:40.638 --> 00:07:41.471 Okay, awesome. 00:07:41.471 --> 00:07:43.213 Now inhale, open the elbows out wide. 00:07:43.213 --> 00:07:44.862 Big chest, big stretch here we go. 00:07:44.862 --> 00:07:46.011 (deep nasal inhalation) 00:07:46.011 --> 00:07:47.207 (hums) 00:07:47.207 --> 00:07:48.333 Maybe you yawn here. 00:07:48.333 --> 00:07:50.000 If you do, fabulous. 00:07:51.781 --> 00:07:54.080 Right hand to left knee. 00:07:54.080 --> 00:07:56.890 Inhale, reach the left fingertips up high. 00:07:56.890 --> 00:07:57.888 And then exhale, 00:07:57.888 --> 00:08:00.942 bring them behind you for a nice, easy twist. 00:08:00.942 --> 00:08:02.892 So you're not gonna push or force. 00:08:02.892 --> 00:08:05.156 Why start doing that now, eh? 00:08:05.156 --> 00:08:05.989 Day eight. 00:08:08.477 --> 00:08:09.777 Sit up nice and tall. 00:08:09.777 --> 00:08:10.860 Breathe deep. 00:08:15.861 --> 00:08:17.312 Then on your next breath in 00:08:17.312 --> 00:08:19.703 reach the left fingertips back up towards the sky. 00:08:19.703 --> 00:08:20.667 You're gonna get a big stretch 00:08:20.667 --> 00:08:22.432 as you reach the left fingertips up 00:08:22.432 --> 00:08:24.765 and over to your right knee. 00:08:27.679 --> 00:08:29.444 I have lots of awareness in the shoulders 00:08:29.444 --> 00:08:30.977 so a little bit's gonna be different for everyone. 00:08:30.977 --> 00:08:33.078 Just awareness in the shoulders. 00:08:33.078 --> 00:08:35.180 Maybe relaxing them down a bit here. 00:08:35.180 --> 00:08:37.652 Inhale, the look forward, smile. 00:08:37.652 --> 00:08:39.464 Stick your tailbone out. 00:08:39.464 --> 00:08:42.935 And then exhale, scoop the tailbone in and bow the head. 00:08:42.935 --> 00:08:43.768 Breathe deep. 00:08:43.768 --> 00:08:47.045 Listen to the sound of your sweet breath. 00:08:47.045 --> 00:08:49.146 Big stretch in the back of the neck. 00:08:49.146 --> 00:08:52.146 Feel that length through your spine. 00:08:53.071 --> 00:08:56.321 (deep nasal breathing) 00:09:01.755 --> 00:09:04.402 All right let's do one more cycle of breath here together. 00:09:04.402 --> 00:09:05.482 So here we go. 00:09:05.482 --> 00:09:07.374 Big inhale, fill 'er up. 00:09:07.374 --> 00:09:09.348 (deep nasal inhalation) 00:09:09.348 --> 00:09:12.413 And a nice long easy breath out. 00:09:12.413 --> 00:09:15.280 (mouth exhalation). 00:09:15.280 --> 00:09:16.186 Sweet. 00:09:16.186 --> 00:09:17.544 Now check it out. 00:09:17.544 --> 00:09:19.599 Press down through your sits bones, 00:09:19.599 --> 00:09:21.782 release the fingertips up towards the sky. 00:09:21.782 --> 00:09:23.721 Big stretch, elbows out wide. 00:09:23.721 --> 00:09:24.801 Yawn if you like. 00:09:24.801 --> 00:09:26.078 Open the chest. 00:09:26.078 --> 00:09:27.161 Oh yeah baby! 00:09:28.771 --> 00:09:32.196 Left hand's now gonna come to the top of the right knee 00:09:32.196 --> 00:09:34.216 and right fingertips reach up towards the sky. 00:09:34.216 --> 00:09:35.216 Big stretch. 00:09:36.318 --> 00:09:38.709 Exhale. (mouth exhalation) 00:09:38.709 --> 00:09:41.113 Plant the right fingertips down on the earth 00:09:41.113 --> 00:09:44.816 and then check out your nice gentle twist on this side. 00:09:44.816 --> 00:09:48.233 (gentle nasal breathing) 00:09:52.548 --> 00:09:56.427 People often think it's gotta be a big, big shebang 00:09:56.427 --> 00:09:58.166 to get value. 00:09:58.166 --> 00:10:00.256 The body's so smart 00:10:00.256 --> 00:10:01.963 and then the mind and the body connection, 00:10:01.963 --> 00:10:03.240 don't even get me started, right. 00:10:03.240 --> 00:10:05.713 So it's just a little, gentle twist every day 00:10:05.713 --> 00:10:08.963 with your spine is magic, game changer. 00:10:10.879 --> 00:10:12.540 Thanks for being here. 00:10:12.540 --> 00:10:14.827 You inspire me to show up too, and do this every day. 00:10:14.827 --> 00:10:16.023 So I appreciate it. 00:10:16.023 --> 00:10:16.856 Inhale. 00:10:17.845 --> 00:10:18.716 And exhale. 00:10:18.716 --> 00:10:21.026 Inhale, reach the right fingertips up. 00:10:21.026 --> 00:10:22.176 Maximize the stretch here. 00:10:22.176 --> 00:10:23.801 Really reach for the sky. 00:10:23.801 --> 00:10:24.634 Reach, reach, reach. 00:10:24.634 --> 00:10:27.226 And then up and over we go. 00:10:27.226 --> 00:10:28.886 Oh yeah, my lats. 00:10:28.886 --> 00:10:30.709 And here we are again. 00:10:30.709 --> 00:10:32.792 Inhale to open the chest. 00:10:33.670 --> 00:10:35.910 And then exhale to round through. 00:10:35.910 --> 00:10:37.077 Tuck the tail. 00:10:38.267 --> 00:10:39.219 Bow the head. 00:10:39.219 --> 00:10:40.531 And go ahead and close your eyes here 00:10:40.531 --> 00:10:42.110 since you've been here before. 00:10:42.110 --> 00:10:44.339 You now know you can 00:10:44.339 --> 00:10:48.066 really breathe deeply, safely here. 00:10:48.066 --> 00:10:49.796 Relaxing the jaw. 00:10:49.796 --> 00:10:53.046 (deep nasal breathing) 00:11:03.078 --> 00:11:05.562 And let's take one more cycle of breath together. 00:11:05.562 --> 00:11:06.395 Here we go. 00:11:06.395 --> 00:11:07.942 Ready, big inhale. 00:11:07.942 --> 00:11:11.901 (deep nasal inhalation) 00:11:11.901 --> 00:11:13.387 And long exhale. 00:11:13.387 --> 00:11:16.720 (deep nasal exhalation) 00:11:18.449 --> 00:11:19.773 Now go ahead and activate. 00:11:19.773 --> 00:11:21.469 So tops of the thighs draw down, 00:11:21.469 --> 00:11:22.992 we lift up from the pelvic floor. 00:11:22.992 --> 00:11:26.197 Create a full body experience as you release the fingertips. 00:11:26.197 --> 00:11:27.973 Reach up towards the sky. 00:11:27.973 --> 00:11:28.844 Big stretch. 00:11:28.844 --> 00:11:30.666 Find what feels good. 00:11:30.666 --> 00:11:34.083 And then exhale, release everything down. 00:11:35.264 --> 00:11:36.425 Awesome. 00:11:36.425 --> 00:11:37.533 Okay. 00:11:37.533 --> 00:11:39.762 Hug that left heel in towards your center. 00:11:39.762 --> 00:11:41.121 If your back's getting tired here, 00:11:41.121 --> 00:11:43.814 you're new to sitting up tall on the ground, 00:11:43.814 --> 00:11:46.731 go ahead and sit up on your pillow. 00:11:47.843 --> 00:11:48.865 There are worse things, right? 00:11:48.865 --> 00:11:50.296 Than go ahead and sit up on your pillow. 00:11:50.296 --> 00:11:51.388 That's not so bad. 00:11:51.388 --> 00:11:52.677 So draw the left heel in 00:11:52.677 --> 00:11:55.128 and your gonna send the right leg out. 00:11:55.128 --> 00:11:56.651 As we've said before in this series, 00:11:56.651 --> 00:11:58.520 there's no need to kind of hit, 00:11:58.520 --> 00:12:00.145 there's no photographer here, 00:12:00.145 --> 00:12:02.728 so just find a place that feels 00:12:03.570 --> 00:12:06.554 like it's gonna be a great spot to start 00:12:06.554 --> 00:12:10.246 and then you can always open out from there. 00:12:10.246 --> 00:12:11.546 Left heel in, right leg out. 00:12:11.546 --> 00:12:13.129 Activate both feet. 00:12:15.935 --> 00:12:17.479 Then inhale, palms come together. 00:12:17.479 --> 00:12:19.229 Sit up nice and tall. 00:12:20.416 --> 00:12:23.458 Now find that sits bone connection, draw down, 00:12:23.458 --> 00:12:26.175 and then lift your sternum up to your thumbs 00:12:26.175 --> 00:12:30.342 so the muscles of the leg start to turn on a little bit. 00:12:33.837 --> 00:12:35.416 Day eight. 00:12:35.416 --> 00:12:36.333 Feel great. 00:12:37.762 --> 00:12:40.734 And then return to your breath. 00:12:40.734 --> 00:12:43.056 What if I was purposefully distracting you 00:12:43.056 --> 00:12:45.749 so that you could keep returning back to your breath 00:12:45.749 --> 00:12:47.862 and you could exercise that muscle 00:12:47.862 --> 00:12:52.029 of returning back to your spirit, your breath every time? 00:12:53.284 --> 00:12:55.676 Okay, inhale, lots of love in. 00:12:55.676 --> 00:12:57.406 (deep nasal inhalation) 00:12:57.406 --> 00:13:02.003 And as you exhale relax any stress, any tension. 00:13:02.003 --> 00:13:04.920 Anything that's hard or restricted, 00:13:06.055 --> 00:13:07.555 stressing you out. 00:13:10.478 --> 00:13:11.311 And when you're ready, 00:13:11.311 --> 00:13:13.126 gently release the left hand to the earth, 00:13:13.126 --> 00:13:17.688 and inhale, reach the right fingertips up and over. 00:13:17.688 --> 00:13:19.836 Now we'll come back through center, keep breathing. 00:13:19.836 --> 00:13:23.099 And we're gonna tip and take it to the other side. 00:13:23.099 --> 00:13:24.434 Then sync up with your breath. 00:13:24.434 --> 00:13:26.454 So I won't dictate how you breathe here, 00:13:26.454 --> 00:13:28.950 but sync up with your breath. 00:13:28.950 --> 00:13:30.784 Moving back and forth. 00:13:30.784 --> 00:13:32.697 Listening to that exhale. 00:13:32.697 --> 00:13:35.043 Using the inhale to fill your cup. 00:13:35.043 --> 00:13:38.364 And using that exhale to let go of any stress, 00:13:38.364 --> 00:13:42.253 any tightness that might be collecting in the body. 00:13:42.253 --> 00:13:45.330 Manifesting in your poor, sweet, gorgeous little container. 00:13:45.330 --> 00:13:48.963 So get into it here, basically is what I'm saying. 00:13:48.963 --> 00:13:52.213 (deep nasal breathing) 00:14:00.132 --> 00:14:01.882 And then do one more. 00:14:02.744 --> 00:14:04.660 And the next time 00:14:04.660 --> 00:14:06.924 you reach over to the right, stay there. 00:14:06.924 --> 00:14:09.049 And it might be here. (mouth exhalation) 00:14:09.049 --> 00:14:12.632 Maybe it might come down to the right foot, 00:14:14.053 --> 00:14:14.886 but it doesn't have to. 00:14:14.886 --> 00:14:15.864 And then maybe in time 00:14:15.864 --> 00:14:18.383 you rotate your heart up towards the sky. 00:14:18.383 --> 00:14:20.450 But just playing with where you are today. 00:14:20.450 --> 00:14:23.367 Breathing into the lower back body. 00:14:27.323 --> 00:14:30.887 And then we'll slowly come up to release. 00:14:30.887 --> 00:14:32.501 We'll bring the right heel in 00:14:32.501 --> 00:14:36.668 and we'll send the left leg out long, easy breezy. 00:14:38.805 --> 00:14:39.638 Pardon me. 00:14:41.951 --> 00:14:42.784 Kids. 00:14:44.180 --> 00:14:45.539 Bring your hands together. 00:14:45.539 --> 00:14:46.944 Activate through your left foot. 00:14:46.944 --> 00:14:48.023 Both feet really activate. 00:14:48.023 --> 00:14:48.894 We lift up. 00:14:48.894 --> 00:14:51.077 So the body's not just spilling out here, 00:14:51.077 --> 00:14:52.656 we're kind of drawing some energy up. 00:14:52.656 --> 00:14:54.943 We're creating a little support system from within 00:14:54.943 --> 00:14:56.638 in the subtle body, right? 00:14:56.638 --> 00:14:58.774 So we have the gross movements, the big movements, 00:14:58.774 --> 00:15:00.342 and then we have the subtle body movements. 00:15:00.342 --> 00:15:02.617 So we're really trying to work on things 00:15:02.617 --> 00:15:04.867 from the inside out, right? 00:15:06.994 --> 00:15:07.827 Deep breath in. 00:15:07.827 --> 00:15:09.746 (deep nasal inhalation) 00:15:09.746 --> 00:15:10.988 Long breath out again. 00:15:10.988 --> 00:15:13.728 Opportunity to relax, to let something go, 00:15:13.728 --> 00:15:17.645 (mouth exhalation) to unblock. 00:15:18.639 --> 00:15:20.752 Great, then we'll reach the right fingertips down, 00:15:20.752 --> 00:15:24.096 inhale, reach the left fingertips up and over. 00:15:24.096 --> 00:15:25.048 And then here we go, 00:15:25.048 --> 00:15:27.335 finding your little dance back and forth. 00:15:27.335 --> 00:15:29.773 Synchronizing with your breath. 00:15:29.773 --> 00:15:32.223 So be really kind and honest. 00:15:32.223 --> 00:15:33.790 True to yourself here. 00:15:33.790 --> 00:15:34.823 Are you holding your breath? 00:15:34.823 --> 00:15:36.031 What's the deal-io? 00:15:36.031 --> 00:15:37.842 Can we breathe a little deeper? 00:15:37.842 --> 00:15:39.409 (mouth exhalation) 00:15:39.409 --> 00:15:41.429 (deep nasal inhalation) 00:15:41.429 --> 00:15:43.596 Can we find something new? 00:15:53.736 --> 00:15:55.593 Then the best way to go deeper in your practice 00:15:55.593 --> 00:15:58.343 is to breathe deeper, more fully. 00:16:14.762 --> 00:16:15.633 All right, awesome. 00:16:15.633 --> 00:16:19.778 And the next time you shift over towards your left leg 00:16:19.778 --> 00:16:23.017 stay there and notice what it's like here. 00:16:23.017 --> 00:16:27.208 And then don't worry about binding into the pose. 00:16:27.208 --> 00:16:28.729 And if your hands go there awesome. 00:16:28.729 --> 00:16:31.979 If it feels good to do that, wonderful. 00:16:34.984 --> 00:16:37.067 But you know what to do. 00:16:44.117 --> 00:16:45.778 And inhale. 00:16:45.778 --> 00:16:47.531 Come all the way up. 00:16:47.531 --> 00:16:49.516 And exhale, release. 00:16:49.516 --> 00:16:50.793 Bring both feet in. 00:16:50.793 --> 00:16:52.862 We're just gonna take a quiet moment here. 00:16:52.862 --> 00:16:54.842 So the idea here 00:16:54.842 --> 00:16:57.535 would be to actually bring the opposite ankle in front 00:16:57.535 --> 00:16:59.202 that you had before. 00:17:00.345 --> 00:17:04.176 And then bring the palms together and sit up nice and tall. 00:17:04.176 --> 00:17:06.742 Inhale, lots of love in. 00:17:06.742 --> 00:17:08.774 Exhale, again relax your shoulders. 00:17:08.774 --> 00:17:10.724 And by choosing to relax your shoulders 00:17:10.724 --> 00:17:13.592 we're also sending a little subconscious memo like, 00:17:13.592 --> 00:17:16.878 "You can also relax in other areas if you want, 00:17:16.878 --> 00:17:20.045 "that are tight, blocked, restricted." 00:17:22.021 --> 00:17:25.436 Are there things in your life that maybe are 00:17:25.436 --> 00:17:28.205 on hold, and they don't need to be on hold anymore, 00:17:28.205 --> 00:17:29.455 they need to be 00:17:31.026 --> 00:17:32.629 nourished, 00:17:32.629 --> 00:17:33.462 nurtured? 00:17:37.818 --> 00:17:41.151 If you haven't already, close your eyes. 00:17:42.137 --> 00:17:43.804 Notice how you feel. 00:17:45.202 --> 00:17:48.488 Keep listening to the sound of your breath. 00:17:48.488 --> 00:17:51.920 And if it's hard for you to just be still and quiet, 00:17:51.920 --> 00:17:53.420 no biggie, welcome 00:17:54.266 --> 00:17:57.946 to humanity. (laughs) 00:17:57.946 --> 00:17:59.026 It's all good. 00:17:59.026 --> 00:18:01.609 It's why we're here practicing. 00:18:13.399 --> 00:18:16.316 Take one more cycle of breath here. 00:18:18.774 --> 00:18:19.691 Breathe in. 00:18:21.433 --> 00:18:24.045 Nice long, easy exhale. 00:18:24.045 --> 00:18:26.962 (mouth exhalation) 00:18:27.935 --> 00:18:29.003 Awesome. 00:18:29.003 --> 00:18:33.020 Then gently open your eyes, release the fingertips, 00:18:33.020 --> 00:18:34.994 and we're gonna send both legs out long. 00:18:34.994 --> 00:18:36.577 I'll turn this way. 00:18:39.254 --> 00:18:41.240 Then bring your feet hip width apart, 00:18:41.240 --> 00:18:43.260 your heels hip width apart. 00:18:43.260 --> 00:18:47.416 And then you're actually going to lean your hands back. 00:18:47.416 --> 00:18:48.937 I love this yoga pose. 00:18:48.937 --> 00:18:50.104 It's so chill. 00:18:51.364 --> 00:18:55.531 So chill, yeah, come on, bolster that breathes behind me. 00:18:57.087 --> 00:18:59.479 1999, the bolster that breathes. 00:18:59.479 --> 00:19:00.733 Okay and then sit up nice and tall. 00:19:00.733 --> 00:19:02.056 Lift up through your armpit, chest. 00:19:02.056 --> 00:19:05.598 We've done all this great side body work here so lift up. 00:19:05.598 --> 00:19:08.846 And then you're gonna bend one knee and then the other. 00:19:08.846 --> 00:19:09.798 Inhale. 00:19:09.798 --> 00:19:12.457 And then exhale, take the knees to the left. 00:19:12.457 --> 00:19:13.290 Oh yeah. 00:19:15.568 --> 00:19:17.008 And then keep the chest lifted here. 00:19:17.008 --> 00:19:17.948 If you'd like a little more 00:19:17.948 --> 00:19:20.340 you can cross the left ankle over the right. 00:19:20.340 --> 00:19:24.404 Key here would be to keep both feet active. 00:19:24.404 --> 00:19:26.563 So maybe you could practice those yogi toes, 00:19:26.563 --> 00:19:29.480 spreading the toes, lots of energy. 00:19:30.615 --> 00:19:32.763 Then inhale in, lift the chin. 00:19:32.763 --> 00:19:35.212 And then exhale, bow the head to the heart. 00:19:35.212 --> 00:19:38.212 Press into all of your fingerprints. 00:19:40.518 --> 00:19:42.283 And then get a little quiet here. 00:19:42.283 --> 00:19:45.058 (deep nasal inhalation) 00:19:45.058 --> 00:19:47.975 (mouth exhalation) 00:19:54.740 --> 00:19:56.900 And then slowly release. 00:19:56.900 --> 00:19:59.141 Come back to center and take it to the other side. 00:19:59.141 --> 00:20:03.610 So now the knees are gonna go onto the right. 00:20:03.610 --> 00:20:06.141 Maybe you cross the top ankle over. 00:20:06.141 --> 00:20:07.744 Keep the toes active. 00:20:07.744 --> 00:20:10.472 Inhale, lift up through your heart, your chest. 00:20:10.472 --> 00:20:11.639 Lift the chin. 00:20:12.620 --> 00:20:14.370 And then exhale, bow. 00:20:16.660 --> 00:20:18.493 A moment of reverence. 00:20:23.487 --> 00:20:27.654 Press into your fingertips. (chuckles) 00:20:37.102 --> 00:20:37.935 Beautiful. 00:20:37.935 --> 00:20:39.459 Inhale. (deep nasal inhalation) 00:20:39.459 --> 00:20:42.338 Exhale, release, come back. 00:20:42.338 --> 00:20:44.451 Bring the soles of the feet together. 00:20:44.451 --> 00:20:47.319 Lift the arms and bring them to your toes. 00:20:47.319 --> 00:20:50.210 Interlace the fingertips around your darling toes 00:20:50.210 --> 00:20:52.741 and then inhale to draw the heels in a little more 00:20:52.741 --> 00:20:54.824 and sit up nice and tall. 00:20:56.479 --> 00:20:58.836 So actively draw your thighs down, 00:20:58.836 --> 00:21:01.460 but lift your heart, find stillness. 00:21:01.460 --> 00:21:04.188 And again a little quiet moment here 00:21:04.188 --> 00:21:07.688 as you breathe fully, deeply and lovingly. 00:21:22.671 --> 00:21:24.958 Inhale to lift your heart. 00:21:24.958 --> 00:21:27.095 Exhale to bend your elbows left to right 00:21:27.095 --> 00:21:28.093 and send it forward. 00:21:28.093 --> 00:21:29.289 Look down. 00:21:29.289 --> 00:21:31.263 Gaze into your pond. 00:21:31.263 --> 00:21:32.842 See your reflection. 00:21:32.842 --> 00:21:34.037 Tuck the chin slightly 00:21:34.037 --> 00:21:37.454 to lengthen through the back of the neck. 00:21:40.330 --> 00:21:41.363 Believe it. 00:21:41.363 --> 00:21:44.463 What you see is awesome and beautiful, 00:21:44.463 --> 00:21:48.236 and totally worth this time of self-reflection. 00:21:48.236 --> 00:21:49.432 Take a deep breath in. 00:21:49.432 --> 00:21:50.500 (deep nasal inhalation) 00:21:50.500 --> 00:21:54.413 And then exhale to release and come back. 00:21:54.413 --> 00:21:56.758 And you were saying amen, amen to that. 00:21:56.758 --> 00:21:58.860 Extend the legs out long. 00:21:58.860 --> 00:22:00.648 You're gonna bend the knees right away here. 00:22:00.648 --> 00:22:02.974 Then you're gonna take the fingertips 00:22:02.974 --> 00:22:05.041 to interlace behind your thighs. 00:22:05.041 --> 00:22:06.748 Then inhale, lift the chest 00:22:06.748 --> 00:22:08.965 and exhale, forward fold. 00:22:08.965 --> 00:22:12.611 Maybe you clasp opposite elbows here. 00:22:12.611 --> 00:22:15.490 All around, nose towards the knees. 00:22:15.490 --> 00:22:16.323 And then from here 00:22:16.323 --> 00:22:19.344 if you'd like to straighten out a little bit, you can. 00:22:19.344 --> 00:22:20.575 Should feel really yummy. 00:22:20.575 --> 00:22:24.658 If it doesn't then pick the knees up just a hair. 00:22:26.206 --> 00:22:29.410 Big, big stretch through the back, 00:22:29.410 --> 00:22:30.243 the spine. 00:22:34.147 --> 00:22:36.725 Flex your toes towards your sweet head. 00:22:36.725 --> 00:22:38.002 Take one more breath. 00:22:38.002 --> 00:22:40.718 (deep nasal inhalation) 00:22:40.718 --> 00:22:43.087 And then exhale, press into your sits bones. 00:22:43.087 --> 00:22:44.863 Release the hands. 00:22:44.863 --> 00:22:49.030 Let the legs be soft and you're come to lie on your back. 00:22:50.169 --> 00:22:51.919 Now, grab your pilla, 00:22:53.304 --> 00:22:56.160 and, Benji do you mind if I put the pillow here lovey? 00:22:56.160 --> 00:22:57.065 Here buddy, you little bear. 00:22:57.065 --> 00:22:58.398 Oh, sorry buddy. 00:22:59.434 --> 00:23:02.545 Call animal control. (laughs) 00:23:02.545 --> 00:23:03.578 Just kidding. 00:23:03.578 --> 00:23:04.519 He lives a good life. 00:23:04.519 --> 00:23:05.352 He's a good teacher. 00:23:05.352 --> 00:23:08.397 He's taught me a lot of compassion and softness. 00:23:08.397 --> 00:23:09.523 So you're gonna come on to your back 00:23:09.523 --> 00:23:12.367 and you're gonna use the pillow as an actual pillow. 00:23:12.367 --> 00:23:13.450 Imagine that. 00:23:16.873 --> 00:23:18.521 Ooh yeah! 00:23:18.521 --> 00:23:21.726 This is my actual pillow that I use in my bed. 00:23:21.726 --> 00:23:23.622 So this is not a prop. 00:23:23.622 --> 00:23:26.622 Can always count on yoga with Adriene to 00:23:28.448 --> 00:23:29.597 keep it real. 00:23:29.597 --> 00:23:30.931 All right, go ahead and come to your back. 00:23:30.931 --> 00:23:34.928 Let your hands rest gently on your belly or your ribs. 00:23:34.928 --> 00:23:38.445 So somewhere in here that feels really, really awesome. 00:23:38.445 --> 00:23:40.268 And then we're gonna repeat the little ditty 00:23:40.268 --> 00:23:41.313 that we just did seated. 00:23:41.313 --> 00:23:43.980 So you're gonna bend both knees. 00:23:46.294 --> 00:23:49.022 And maybe scoop the tailbone up to support your lower back. 00:23:49.022 --> 00:23:50.439 So these sort of little movements 00:23:50.439 --> 00:23:53.666 become intuitive throughout more regular practice, 00:23:53.666 --> 00:23:57.555 which is why at home yoga's so radical. 00:23:57.555 --> 00:23:59.808 Take a deep breath in, look up. 00:23:59.808 --> 00:24:03.291 And then exhale, slowly allow the knees to turn to the left. 00:24:03.291 --> 00:24:05.822 We might repeat the cross here. 00:24:05.822 --> 00:24:09.739 And this time we might turn onto our right ear. 00:24:11.627 --> 00:24:14.210 And then breathe, life is good. 00:24:15.493 --> 00:24:17.652 It there are things that are not in alignment, 00:24:17.652 --> 00:24:19.066 trust that they will align, 00:24:19.066 --> 00:24:21.649 that's the flow, ups and downs. 00:24:24.929 --> 00:24:25.762 Inhale. 00:24:25.762 --> 00:24:27.344 (deep nasal inhalation) 00:24:27.344 --> 00:24:30.200 Exhale to come back to center. 00:24:30.200 --> 00:24:33.117 And then take it to the other side. 00:24:36.191 --> 00:24:37.274 Breathe deep. 00:24:54.465 --> 00:24:56.044 And then inhale. 00:24:56.044 --> 00:24:56.877 Come back to center. 00:24:56.877 --> 00:24:58.226 Keep the left foot where it is. 00:24:58.226 --> 00:25:01.066 Send the right leg up high 00:25:01.066 --> 00:25:04.549 and you're gonna interlace behind your hamstring. 00:25:04.549 --> 00:25:05.780 You're gonna press your hamstring 00:25:05.780 --> 00:25:07.011 into your hands a little bit 00:25:07.011 --> 00:25:09.704 so there's a little resistance there. 00:25:09.704 --> 00:25:12.978 Resist-awnce, as I prefer to say. 00:25:12.978 --> 00:25:14.499 And then you're gonna flex your right foot 00:25:14.499 --> 00:25:15.660 and then yogi's choice here, 00:25:15.660 --> 00:25:19.770 you can stay here or you can extend the left leg out long. 00:25:19.770 --> 00:25:21.628 You can keep your head on the pillow 00:25:21.628 --> 00:25:23.241 or if you prefer to go a little deeper, 00:25:23.241 --> 00:25:27.408 slide your hands up and pull the nose up towards the knee. 00:25:29.337 --> 00:25:31.159 Each breath is an I Love You here. 00:25:31.159 --> 00:25:32.992 So treat it like that. 00:25:35.722 --> 00:25:37.972 Whatever that means to you. 00:25:43.292 --> 00:25:45.292 And then gently release. 00:25:46.345 --> 00:25:47.178 Interlace 00:25:48.040 --> 00:25:50.943 behind the left thigh, and send the left leg up high. 00:25:50.943 --> 00:25:51.930 Same thing. 00:25:51.930 --> 00:25:53.497 (mouth exhalation) 00:25:53.497 --> 00:25:56.330 Find what feels good on this side. 00:26:15.945 --> 00:26:17.303 And then when you're ready, release. 00:26:17.303 --> 00:26:18.719 Bring the soles of the feet together. 00:26:18.719 --> 00:26:21.041 Hands return to the belly or the ribcage. 00:26:21.041 --> 00:26:22.208 Knees go wide. 00:26:23.120 --> 00:26:27.287 And this is where we will be finishing our practice today. 00:26:32.036 --> 00:26:34.973 So, if you're chilly, before you get settled in, 00:26:34.973 --> 00:26:36.599 you could take your blanket 00:26:36.599 --> 00:26:40.453 and you could bring it to the tops of the hip creases 00:26:40.453 --> 00:26:42.230 to cover the legs and the feet. 00:26:42.230 --> 00:26:46.397 You could roll up in your blanket like a little burrito. 00:26:47.663 --> 00:26:50.913 (deep nasal breathing) 00:26:51.994 --> 00:26:53.155 And then if you like, 00:26:53.155 --> 00:26:56.394 arms can come to the hip creases 00:26:56.394 --> 00:26:59.482 or to rest gently at your side. 00:26:59.482 --> 00:27:01.061 And the idea here 00:27:01.061 --> 00:27:04.509 is to allow everything to soften and relax. 00:27:04.509 --> 00:27:06.820 A complete and total surrender. 00:27:06.820 --> 00:27:09.803 So we open up through the hips 00:27:09.803 --> 00:27:12.880 and, actually let's all bring the hands out to our sides, 00:27:12.880 --> 00:27:15.283 unless you're like, "No girl, I'm good here!" 00:27:15.283 --> 00:27:16.116 That's fine. 00:27:16.116 --> 00:27:17.756 But I'm gonna go ahead and invite us to do this 00:27:17.756 --> 00:27:19.207 so that we can take a little mudra 00:27:19.207 --> 00:27:23.120 of index finger and thumb coming together. 00:27:23.120 --> 00:27:27.287 Index finger and thumb completely optional of course. 00:27:28.693 --> 00:27:30.806 Just once you find the specificity of that 00:27:30.806 --> 00:27:33.223 see if you can relax in that. 00:27:36.042 --> 00:27:37.709 And close your eyes. 00:27:39.862 --> 00:27:40.695 Get quiet. 00:27:46.607 --> 00:27:50.253 If your surroundings are not quiet 00:27:50.253 --> 00:27:51.086 that's okay. 00:27:51.086 --> 00:27:55.500 You don't need that to be quiet in order to practice. 00:27:55.500 --> 00:27:58.496 Finding a moment with a breath or two 00:27:58.496 --> 00:27:59.496 to be still. 00:28:25.703 --> 00:28:27.444 Now slowly begin to rub your thumbprint 00:28:27.444 --> 00:28:29.694 on your other fingerprints. 00:28:50.894 --> 00:28:52.867 And take a deep breath in. 00:28:52.867 --> 00:28:55.143 (deep nasal inhalation) 00:28:55.143 --> 00:28:56.501 And a long breath out. 00:28:56.501 --> 00:28:59.418 (mouth exhalation) 00:29:01.679 --> 00:29:04.179 Slowly begin to open your eyes 00:29:05.940 --> 00:29:07.940 and notice how you feel. 00:29:12.337 --> 00:29:15.762 Nice and easy, bring the hands together. 00:29:15.762 --> 00:29:17.597 Bring the thumbs right up to that third eye. 00:29:17.597 --> 00:29:21.207 (peaceful, serene music) 00:29:21.207 --> 00:29:22.577 Take a deep breath in. 00:29:22.577 --> 00:29:24.528 (deep nasal inhalation) 00:29:24.528 --> 00:29:25.695 And we whisper 00:29:27.787 --> 00:29:28.620 namaste. 00:29:32.072 --> 00:29:33.509 Awesome work everyone. 00:29:33.509 --> 00:29:35.030 Have a great day or great evening 00:29:35.030 --> 00:29:37.197 and I'll see you tomorrow.