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 we have an awesome at-home

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yoga practice for anyone and
everyone who's wanting to just

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take some time to wind down,
(snaps) be cool,

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stay cool and
find what feels good.

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So definitely take a moment to
hop into some comfy clothes

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and let's get started.

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(gentle music)

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Alright my sweet friends, let's
begin seated on the ground.

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You're gonna come
down to the earth.

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Take your time.

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And as you do just start
to notice your breath and

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start to lean into the moment,

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really embracing this
time for yourself.

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So we're gonna
come on to the ground.

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And you're gonna
bring your hands behind you.

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Fingers are gonna
point towards your body.

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So rather than away
they're gonna come in.

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And then you're just
gonna bring your knees up,

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bring your feet to the ground.

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Take a deep breath in.

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And a long breath out.

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Kind of awkward
position here to start with.

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Let's embrace it by becoming a
little more fully present in it.

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So what that means is we're
gonna lift the sternum up,

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take a deep breath in.

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And then exhale,
close your eyes.

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And let's start
to take a load off.

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You're gonna nice and
slow bring the knees over

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to the left side of your mat.

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Just nice and easy.

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Right hip can come up off the
ground here as you windshield

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wiper to one side and then nice
and slow you're gonna come back

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through center, hands stay where
they are and you're gonna go all

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the way over to the
other side to the right.

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We're letting the
left hip come up here.

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Take a deep breath in.

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Nice work, come
all the way back.

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Now you're gonna flip the palms

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or flip the direction
of your fingers.

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You're gonna take
the fingertips back.

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Knees are up, feet
firmly planted on the earth.

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Benji's getting
Zen'ed out already.

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And then here we go just coming
more fully present in your body.

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Inhale to lift the chest.

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Exhale, draw the
shoulder blades together.

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Benji's getting relaxed too.

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And here we go,
this time we're gonna go

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to the right side first.

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You're gonna slowly send
your knees over to the right,

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left hip comes up.

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You can close your eyes here and
just imagine what's happening in

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your hip socket.

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And then coming back
through center, nice and slow.

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And then windshield wiper
over towards the opposite side.

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And then slowly
coming all the way back up.

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From here you're
gonna lift up off the hands.

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You're gonna take the hands to
the backs of the thighs here,

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and this is a wind down
practice, super relaxing.

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We're just gonna take a second
to just connect to our center by

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leaning back and you're
gonna use your hands here

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to lift your knees.

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And yogi's choice, you can bring
'em together and hold here

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or for just a
little more (snaps)

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of a turn on in your core,

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you'll keep the knees hip width
apart and maybe lift the shins

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up towards the sky.

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So we're here, just breathing,
balancing or here.

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Listen to your body.

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Find what feels good and take
just one more full cycle of

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breath here,
wherever you landed.

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Big inhale.

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Big exhale.

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And then slowly release.

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

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You're gonna come up to a nice,
seated posture.

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Great, it's here that we'll just
take a couple of breaths to be

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still and go inward.

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So tuck your
chin into your chest.

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Lengthen through
the back of the neck.

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Gently close your eyes.

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Relax your shoulders.

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Notice any spots where you
might be clenching or holding.

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Might be physical,
physical hold in the fingers,

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the wrists,
the toes or the ankles.

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The jaw.
The skin, the forehead.

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Or it might be more energetic.

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Feeling some tension or
tightness in the shoulders.

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Perhaps around your
heart space or around the hips.

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Maybe you don't realize
that you're holding

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your belly in here.

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Then nice and slow,
you'll draw the hands together

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at the heart,
Anjuli Mudra.

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Keep breathing here.

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Seeing if you can extend your
inhale and extend your exhale

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and make them nice
and long and smooth.

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Eyes closed.

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Soft and present.

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Smoothing out your breath.

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Welcoming a stillness.

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Welcoming a calm.

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A sense of calm.

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Just noticing where
you are today

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and inviting just a little

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quieting of the mind,
the mental chatter.

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Inhale in,

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exhale to release the palms,

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open the eyes and you're gonna

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come forward on to
all fours nice and slow.

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Hey buddy.

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Yeah, Benji's
winding it down too.

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Here we go, inhale,
drop the belly.

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Wrists underneath
the shoulders here.

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On an exhale, round it through.

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Chin to chest,
navel draws in and up.

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Inhale, drop the belly.

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Exhale, Cat Pose, chin to chest.

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Then start to listen
to the sound of your

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breath as you move.

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Synchronize, sync
up with your breath.

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Close your eyes.

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Let go of the day thus far.

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Let go of any stress or tension
you might be carrying with you.

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And then from here you're gonna
take your Cat-Cow into just a

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moment or two of freestyle.

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Bumping the hips
from left to right.

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Taking slow, mindful,
kind gestures here.

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Find what feels good.

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Great, take one more
cycle of breath here.

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Moving in a way that feels
good for you in your body today.

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Then bring it back to center,
we'll curl the toes under and

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we're gonna nice and
slowly send hips back.

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You're gonna stretch through
the fascia of the foot here

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and you're gonna keep your hands
on the earth for starters.

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So try to press
into your pinky toe.

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This is great if you've been
on your feet all day

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or just on the go.

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And if you'd like a
little deeper stretch,

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you're gonna walk the
hands all the way up

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to the tops of the thighs.

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Stacking head over heart,
heart over pelvis.

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We're here,
pressing into the pinky toe or

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we're here working towards that.
Maybe one day.

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Breathing deep.

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Cool, take one more big inhale.

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Try to be true
to your breath here.

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So if you haven't
taken a deep breath yet,

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now is the time, you got it.

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Beautiful. Then we're gonna
shift all the way forward.

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Then we're gonna walk the knees
out and then just nice and slow,

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be mindful of your low back so
connect to your core as you come

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all the way on to your belly.

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Just nice and easy.

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Hands are gonna come
under the wrists here.

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And we're gonna press
into the tops of the feet.

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Really, really press.

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Great, tuck the chin.

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Follow you breath.

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Inhale, Baby Cobra.
(chuckles)

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Exhale, soften and
fold down forehead to the earth.

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Let it be a moving meditation.
Inhale, Baby Cobra.

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And exhale, slowly release.

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Now take it away on your own.

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Again, pressing into
the tops of the feet firmly.

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Pressing into your foundation.

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Inhaling to rise up,
catch a wave

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and exhale to fall and release.

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Moving the energy that
might be stuck or stagnant

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in the back body,
up and down the spine.

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And with the next time you
release you're gonna curl the

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toes under,
press into the palms,

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come back to all fours.

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Tabletop Position.

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This time we're gonna be super
meticulous about the knees so

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knees directly
underneath the hip points.

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Wrists underneath the shoulders.

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Claw through the fingertips,
upper arm bones rotate out.

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So biceps towards
the front of your mat.

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Inhale lots of love in.

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Exhale, press
into your foundation,

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press away from the earth.

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Good, then from here try not to
dump all your weight into your

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left side, you're just
gonna slowly extend your

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right leg out long, breathe.

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Rotate the right ankle
one way and then the other.

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Hold on to your foundation.

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Stay here working
just with the low body.

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Or option to inhale
lift the left fingertips,

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reach them towards the front
edge of your mat as if you were

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shaking someone's hand.

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Then tug your left shoulder in.

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Inhale, find this beautiful
energy in the lower back as you

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draw the navel up,
this awareness.

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Good and then exhale,
round everything in,

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chin to chest.
Nice and slow.

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Inhale to expand,
radiate energy throughout

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the fingertips and toes.

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Exhale, slow and steady.

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A moving meditation today,
knee to nose.

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Last one, inhale,
spread the fingers,

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spread the toes, expand.

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Exhale, knee to nose,
round it through.

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Think Cat Pose, press
away from your yoga mat.

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Good, then slowly release.

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Tabletop Position here,
take a big inhale.

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Big exhale.

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Find your foundation
and then when you're ready,

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send that left leg out.

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So again, careful not to dump
all your weight into the

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right side of the body.

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Press into your left palm.

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Stay here, you can just work
with the low body depending on

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your energy level or inhale,
right fingertips reach forward

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as if you're trying
to shake Benji's paw.

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Inhale, you're like (scoffs).

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Exhale, chin to chest.

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Sorry if I distracted you.

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Inhale to expand
throughout the whole body.

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And then exhale to contract
with control, round it in.

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Inhale to expand.

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And exhale,
navel draws in and up.

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Up, up, up, up, up.
Round it through.

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Awesome.
Release, Tabletop Position.

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Bring the two big toes together.

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Knees as wide as the yoga mat,
send the hips back.

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Take a rest.
Extended Child's Pose.

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Actively, if you can,
reach, reach,

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reach fingertips towards the
front edge of the mat and then

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melt your heart, your head and
breathe like you love yourself.

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Now, nice active breath here.

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Breathe into the back body.
What does that mean?

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Sending awareness
to the low back.

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Sending breath
downward you breath in.

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Down into your belly,
into the diaphragm.

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Feeling the lungs expand.

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And then softening
and letting everything go

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as you breathe out.

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Let that be your practice for
the next three to five breaths.

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Inhaling to fill and expand.

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And exhaling to
soften and let go.

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Inhaling.

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Breathing down into the belly.

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And using that
nice, long exhalation

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to let go of any tightness,

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any tension,
any stagnant energy,

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emotional energy.

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Take two more cycles of breath.

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Try to be really
true to your breath here.

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Notice how the posture changes

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when we really
focus on our breath.

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Beautiful then notice
how you're feeling here.

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Start to rock the forehead,

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little side to side
on your yoga mat.

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If the head doesn't come
to the earth, no worries.

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Just check in with your neck.

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Just bring
awareness to your neck.

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Cool, then we're
gonna slowly rise back up.

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Awesome work.
Awesome work.

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Walk the knees,
Tabletop Position.

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And this time you're
gonna kick the right leg out.

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I'll let you catch up here.

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And then on your exhale, round
it through but then we're gonna

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step it all the way up
into a nice, low, lunge.

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Cool. So first thing's first,
walk the knee back

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just a bit if it feels good.

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And then pull your
right hip crease back

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just a bit if it feels alright.

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Check to make sure your front
knee's over your front ankle and

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then yogi's choice, you can keep
the back toes curled under

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or you can press
firmly into the earth.

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Then interlace the fingertips,
bring them to the top of the

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right thigh and you're gonna

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lift your heart all the
way up, big breath.

00:14:24.083 --> 00:14:27.208
And then exhale.
Maybe just sink a little deeper.

00:14:27.208 --> 00:14:29.583
Pulling that
right hip crease back.

00:14:29.583 --> 00:14:31.834
Inhale, press into that
front foot. Rise up.

00:14:31.834 --> 00:14:34.208
Subtle movement
here, guys, subtle, subtle.

00:14:34.208 --> 00:14:36.667
Exhale, (sighs).

00:14:36.667 --> 00:14:37.917
And one more, inhale.

00:14:39.708 --> 00:14:42.000
And exhale, (sighs).

00:14:42.000 --> 00:14:44.458
Great, fingertips come
to frame the right foot.

00:14:44.458 --> 00:14:46.875
You're gonna swing your
left toes over towards

00:14:46.875 --> 00:14:48.250
the right side of your mat.

00:14:49.834 --> 00:14:53.250
Then right elbow
comes to the right thigh.

00:14:53.250 --> 00:14:54.875
And you're just gonna
send your left fingertips

00:14:54.875 --> 00:14:55.792
all the way up towards the sky.

00:14:55.792 --> 00:14:56.708
Big stretch.

00:15:02.291 --> 00:15:03.917
Then take your left thumb.

00:15:03.917 --> 00:15:07.041
Turn it back, so thumb back,
pinky forward and then you're

00:15:07.041 --> 00:15:09.333
just gonna reach your left arm
all the way up towards

00:15:09.333 --> 00:15:10.417
the front edge of your mat.

00:15:11.792 --> 00:15:14.333
Feeling that whole chain
stretch and turn on here

00:15:14.333 --> 00:15:16.041
in the left side body.
Breathe deep.

00:15:17.667 --> 00:15:19.417
Reach, reach,
reach and then exhale,

00:15:19.417 --> 00:15:20.834
we're gonna melt
it all the way back.

00:15:20.834 --> 00:15:24.417
Frame the right foot, bring
the left toes back around.

00:15:24.417 --> 00:15:25.542
Left hand to the earth.

00:15:25.542 --> 00:15:27.333
Inhale, right
fingertips to the sky.

00:15:27.333 --> 00:15:29.375
Just a little
counter twist here.

00:15:29.375 --> 00:15:31.417
And then all the way back down.

00:15:31.417 --> 00:15:34.333
Beautiful. Plant the palms,
connect to your core.

00:15:34.333 --> 00:15:35.959
Bring the right knee back.

00:15:35.959 --> 00:15:39.625
Then send the left leg
out long. Breathe in.

00:15:39.625 --> 00:15:41.834
Breathe out, round it through.

00:15:41.834 --> 00:15:42.959
Step it up.

00:15:44.291 --> 00:15:46.208
Take a second to
really find your foundation.

00:15:46.208 --> 00:15:48.375
Not necessarily because this is
how we do it right but this is

00:15:48.375 --> 00:15:52.458
how we set ourself up to
really benefit from the posture.

00:15:52.458 --> 00:15:54.750
So check front
knee's over front ankle.

00:15:54.750 --> 00:15:57.166
You might walk that knee back.

00:15:57.166 --> 00:15:59.542
Then pull left hip crease back.

00:15:59.542 --> 00:16:01.208
Start to engage up
through the pelvic floor.

00:16:01.208 --> 00:16:03.083
When you're ready,
interlace the fingertips,

00:16:03.083 --> 00:16:04.959
bring them to the
top of the left thigh.

00:16:06.250 --> 00:16:07.542
And we rise up.

00:16:08.375 --> 00:16:11.250
Now the breath comes first so
reconnect with your breath.

00:16:15.583 --> 00:16:17.417
And here we go, inhale in.

00:16:17.417 --> 00:16:18.583
Lift the heart.

00:16:18.583 --> 00:16:20.333
Exhale, just
sink a little deeper.

00:16:21.708 --> 00:16:23.291
Inhale, lift it up.

00:16:24.583 --> 00:16:25.959
And exhale,
sink a little deeper.

00:16:25.959 --> 00:16:29.208
Front knee's not
going over the toes.

00:16:29.208 --> 00:16:30.875
Inhale, lift it up.

00:16:32.375 --> 00:16:36.542
Ooh, letting go of that which is
just no longer vibing with you.

00:16:36.542 --> 00:16:40.208
It's no longer really necessary.

00:16:40.208 --> 00:16:42.417
Awesome.
From here we're gonna inhale.

00:16:42.417 --> 00:16:45.625
Exhale, send the fingertips
down to frame the left foot.

00:16:46.500 --> 00:16:48.458
And you're gonna swing your
right toes all the way over

00:16:48.458 --> 00:16:49.792
towards the left
side of your mat.

00:16:49.792 --> 00:16:52.083
Move nice and slow, be kind.

00:16:52.083 --> 00:16:55.208
And then here we go, once you
feel like you have connection

00:16:55.208 --> 00:16:56.583
with the earth,
strong foundation,

00:16:56.583 --> 00:16:59.041
you're gonna bring your
left elbow all the way up.

00:17:00.792 --> 00:17:02.125
Lifting up from
the pelvic floor,

00:17:02.125 --> 00:17:05.375
lengthen tailbone down,
lift the chest up and

00:17:05.375 --> 00:17:08.125
reach the fingertips, right
fingertips towards the sky.

00:17:09.083 --> 00:17:11.416
Focus on the sensation
over the shape here.

00:17:12.750 --> 00:17:15.458
The body knows, big breath.

00:17:15.458 --> 00:17:19.125
Awake through your foundation
so I'm pressing into both feet.

00:17:20.666 --> 00:17:23.125
Good, inhale, expand.

00:17:23.125 --> 00:17:25.583
Exhale, turn
your right thumb back.

00:17:25.583 --> 00:17:26.916
Right pinky forward.

00:17:26.916 --> 00:17:28.834
And then take it
all the way up and over.

00:17:28.834 --> 00:17:31.333
Big stretch as you
press into your right knee,

00:17:31.333 --> 00:17:33.208
press into your right foot.
Breathe deep.

00:17:34.083 --> 00:17:36.166
Make sure to stay
aware of the neck here.

00:17:36.875 --> 00:17:38.250
Inhale, reach a little further.

00:17:38.250 --> 00:17:40.750
Big breath, big stretch.

00:17:40.750 --> 00:17:42.917
Mmmm, nice psoas opening there.

00:17:42.917 --> 00:17:45.041
And then all the way back down.

00:17:46.375 --> 00:17:49.250
Nice and steady come
back to your nice low, lunge.

00:17:49.250 --> 00:17:52.125
Big, open twist,
pull the left hip crease back,

00:17:52.125 --> 00:17:55.000
reach for the sky.
Inhale.

00:17:55.000 --> 00:17:56.417
Smile.

00:17:56.417 --> 00:17:58.166
Exhale, bring it
all the way back down.

00:17:58.166 --> 00:17:59.667
Awesome work.

00:17:59.667 --> 00:18:01.542
Great work, Benji.
Here we go.

00:18:01.542 --> 00:18:02.708
Connect to your core.

00:18:02.708 --> 00:18:04.625
Bring that left
knee all the way back.

00:18:05.834 --> 00:18:09.708
From here you're
gonna cross, ooh,

00:18:09.708 --> 00:18:11.166
right ankle over left.

00:18:11.166 --> 00:18:12.417
Yes, got it. (chuckles)

00:18:12.417 --> 00:18:14.125
And then we're
gonna come through.

00:18:16.375 --> 00:18:18.500
And then you're gonna come
all the way to Baddha Konasana.

00:18:18.500 --> 00:18:21.083
So you're gonna bring
the soles of the feet together

00:18:22.500 --> 00:18:24.375
and grab the ankles.

00:18:25.417 --> 00:18:27.583
Take it away, Benji everybody.

00:18:30.083 --> 00:18:32.917
Now take your thumbs to
the arches of your feet.

00:18:34.500 --> 00:18:35.792
Forget about me for a second.

00:18:35.792 --> 00:18:37.542
Forget about Benji.
I know it's challenging.

00:18:37.542 --> 00:18:38.917
Oh good.

00:18:38.917 --> 00:18:40.917
See, he's a good teacher.

00:18:40.917 --> 00:18:43.166
He's going away for this moment
'cause this moment is for you.

00:18:43.166 --> 00:18:47.417
This moment is for you to take a
couple more loving breaths

00:18:49.125 --> 00:18:53.917
and say quietly to yourself,
"I love you,"

00:18:53.917 --> 00:18:56.041
as you massage your feet.

00:18:57.166 --> 00:18:58.917
Then really massage 'em
like you love yourself.

00:18:58.917 --> 00:19:00.166
Get in there.

00:19:00.166 --> 00:19:02.458
Even if your feet are dirty, you
can wash your hands after this.

00:19:03.458 --> 00:19:05.333
We don't need
anyone to massage our feet.

00:19:05.333 --> 00:19:08.000
If you have someone to
massage your feet, that's great.

00:19:08.792 --> 00:19:11.583
But this idea of

00:19:11.583 --> 00:19:14.250
taking some time to wind down,

00:19:14.250 --> 00:19:15.959
tend to yourself,

00:19:15.959 --> 00:19:19.208
and self soothe,

00:19:20.417 --> 00:19:22.291
balance through self care.

00:19:23.542 --> 00:19:25.291
So take your gaze
down to your feet.

00:19:25.291 --> 00:19:28.000
Couple of cycles of
breath here massaging the feet.

00:19:30.458 --> 00:19:31.750
Like you love yourself.

00:19:39.291 --> 00:19:41.000
And just notice where
your thoughts go here

00:19:41.000 --> 00:19:42.875
and return to your breath.

00:19:45.166 --> 00:19:46.708
If you're wondering
if you're doing it right,

00:19:46.708 --> 00:19:47.834
you're doing it right.

00:19:55.000 --> 00:19:57.750
Okay. Nice work.

00:19:57.750 --> 00:20:00.166
Grab the ankles or you can
interlace the fingertips

00:20:00.166 --> 00:20:01.000
and grab the toes.

00:20:01.000 --> 00:20:03.625
You're gonna draw your
heels in if it feels right.

00:20:03.625 --> 00:20:08.041
Inhale in, exhale, draw the tops
of the thighs down as you

00:20:08.041 --> 00:20:09.792
lift up from the pelvic floor.

00:20:12.959 --> 00:20:15.291
Full disclosure, I took some
allergy medicine today which is

00:20:15.291 --> 00:20:17.708
why I'm, (clears throat)

00:20:17.708 --> 00:20:20.333
my vocal quality
is a little different.

00:20:20.333 --> 00:20:23.125
So I'm having to really
focus on my words today.

00:20:23.125 --> 00:20:25.875
So this is a good practice
for me to do so thank you for

00:20:25.875 --> 00:20:28.291
letting me share it with you.

00:20:28.291 --> 00:20:31.000
And as always thank you for
sharing it with me and sharing

00:20:31.000 --> 00:20:33.917
your time with all of

00:20:33.917 --> 00:20:36.750
the thousands
of people practicing

00:20:36.750 --> 00:20:38.750
with us in this moment.

00:20:43.291 --> 00:20:45.250
So if you're just hanging
out here, it's all good.

00:20:45.250 --> 00:20:46.834
Let's take one
more breath to inhale,

00:20:46.834 --> 00:20:48.959
lift up from the
pelvic floor and exhale,

00:20:48.959 --> 00:20:51.041
actively draw the
tops of the thighs,

00:20:51.041 --> 00:20:52.458
the femurs, down.

00:20:53.834 --> 00:20:55.333
Just creating a
little stability in the hips.

00:20:57.166 --> 00:20:58.834
And then bend your
elbows left to right,

00:20:58.834 --> 00:21:02.041
dive forward, round
through nice and slow.

00:21:02.041 --> 00:21:03.417
Breathe deep.

00:21:03.417 --> 00:21:04.792
Little love for the lower back.

00:21:04.792 --> 00:21:06.583
Drop your head.

00:21:06.583 --> 00:21:08.667
Softly drop your chin.

00:21:10.083 --> 00:21:11.333
Close your eyes.

00:21:12.959 --> 00:21:15.083
Make a wish

00:21:15.083 --> 00:21:18.750
and blow out the candlelight.

00:21:21.125 --> 00:21:26.333
For tonight, I could be the bass
of the Boyz II Men group today.

00:21:27.625 --> 00:21:28.917
Hey, Baby.

00:21:29.917 --> 00:21:31.625
Wish I knew it.

00:21:31.625 --> 00:21:33.542
Hey Baby, you
looking good today.

00:21:33.542 --> 00:21:35.875
I can't even do it, okay.

00:21:35.875 --> 00:21:39.417
Roll it on up. (laughs)

00:21:39.417 --> 00:21:41.000
And let's release.

00:21:41.000 --> 00:21:42.375
We're gonna bring
the knees together.

00:21:44.166 --> 00:21:47.875
And option to catch just
one more Boat variation

00:21:47.875 --> 00:21:49.667
here if you want.

00:21:52.083 --> 00:21:53.458
Oh yeah.

00:21:55.125 --> 00:21:58.041
And then come all the
way down to your back.

00:21:58.041 --> 00:21:59.375
Nice and slow.

00:22:02.750 --> 00:22:05.250
When you get there, take your
arms all the way up and over

00:22:05.250 --> 00:22:07.875
your head for a
nice full body stretch.

00:22:07.875 --> 00:22:11.000
And then take any soft, fluid
movement that feels good here.

00:22:11.000 --> 00:22:12.792
Your body will know.

00:22:12.792 --> 00:22:17.375
This is at-home yoga,
man, so you don't,

00:22:17.375 --> 00:22:18.834
you don't need to
be self conscious.

00:22:18.834 --> 00:22:20.875
Just find what feels good here.

00:22:20.875 --> 00:22:24.083
A little stretch,
a little hug, a little yawn.

00:22:24.083 --> 00:22:26.792
Just allow your body to
kind of relax into the earth.

00:22:29.208 --> 00:22:31.208
And then you're gonna
release your hands down,

00:22:31.208 --> 00:22:33.125
slowly but surely.

00:22:33.125 --> 00:22:35.000
And nice and easy
take your right knee up,

00:22:35.000 --> 00:22:36.708
squeeze it in.

00:22:37.750 --> 00:22:39.917
And then extend it out.

00:22:39.917 --> 00:22:42.333
Nice and easy,
bring your left knee up.

00:22:42.333 --> 00:22:43.500
Squeeze it in.

00:22:45.083 --> 00:22:47.208
Good job and then let it go.

00:22:47.208 --> 00:22:49.959
And then you're gonna grab the
outer edge of your mat here.

00:22:49.959 --> 00:22:51.208
Inhale in.

00:22:51.208 --> 00:22:54.000
Exhale from your core,
slowly lift the knees up.

00:22:54.000 --> 00:22:56.834
Either one at a
time or both together.

00:22:56.834 --> 00:22:58.083
Beautiful.

00:22:58.083 --> 00:23:01.875
And then you're gonna slide your
arms out to a Texas T and take

00:23:01.875 --> 00:23:03.917
the knees over to the left.

00:23:03.917 --> 00:23:05.500
Reclined Twist.

00:23:05.500 --> 00:23:08.500
Left hand can come
on top of the right thigh

00:23:08.500 --> 00:23:11.417
and you're gonna
turn on to your right ear.

00:23:11.417 --> 00:23:12.667
Big breath in.

00:23:13.458 --> 00:23:15.625
Sigh it out through the mouth.
(sighs)

00:23:15.625 --> 00:23:19.667
Come back to center
and then over to the right.

00:23:22.208 --> 00:23:25.083
Same thing, over
on to your left ear.

00:23:25.083 --> 00:23:26.500
Big breath in.

00:23:27.291 --> 00:23:29.834
Sigh it out through the mouth.
(sighs)

00:23:29.834 --> 00:23:31.917
And then back to center.

00:23:31.917 --> 00:23:34.125
And then feet
come to the ground.

00:23:34.125 --> 00:23:37.000
We'll extend one leg long,
then the other one.

00:23:37.000 --> 00:23:39.208
Walk your legs out as
wide as your mat here.

00:23:40.875 --> 00:23:42.792
And then open your arms.

00:23:42.792 --> 00:23:44.166
Palms up towards the sky.

00:23:45.250 --> 00:23:47.417
Snuggle your
shoulder blades together,

00:23:47.417 --> 00:23:49.708
tuck your chin, close your eyes.

00:23:49.708 --> 00:23:51.291
Take a deep breath in.

00:23:52.667 --> 00:23:55.083
And exhale out through
the mouth, a little sigh.

00:23:55.083 --> 00:23:56.750
(sighs)

00:23:56.750 --> 00:23:59.792
Come on, don't be shy now.
Here we go, big inhale.

00:23:59.792 --> 00:24:01.542
Last one, make it awesome.

00:24:01.542 --> 00:24:04.875
Exhale, sigh it out.(sighs)

00:24:09.625 --> 00:24:10.500
Nice work.

00:24:10.500 --> 00:24:13.291
Take a moment to just relax the
weight of your body completely

00:24:13.291 --> 00:24:14.708
and fully into the earth.

00:24:16.750 --> 00:24:19.083
Breathe in love.

00:24:19.083 --> 00:24:22.500
Welcome a sense of, a
true feeling of gratitude for

00:24:22.500 --> 00:24:25.500
yourself for taking
this time to practice.

00:24:27.500 --> 00:24:31.500
To slow down, to recalibrate,
rejuvenate, restore.

00:24:36.542 --> 00:24:38.542
A little goes a long way and

00:24:40.125 --> 00:24:41.417
if I do say so myself,

00:24:41.417 --> 00:24:44.458
you're pretty awesome
for taking this time

00:24:48.125 --> 00:24:49.708
for your yoga.

00:24:52.125 --> 00:24:54.291
Stay here, you might
reach to pause the video

00:24:54.291 --> 00:24:56.208
and just chill out for a bit.

00:24:57.542 --> 00:25:00.166
If you're ready to move on,
you'll bring the hands together.

00:25:00.166 --> 00:25:02.166
Bring the thumbs
right up to the third eye.

00:25:03.542 --> 00:25:06.250
And we're gonna end
with a big thank you.

00:25:06.250 --> 00:25:07.959
So inhaling in,

00:25:09.291 --> 00:25:12.375
and exhaling lots of gratitude.

00:25:14.792 --> 00:25:18.208
Share this practice with someone
you think might enjoy it.

00:25:18.208 --> 00:25:20.750
Be sure to subscribe to the
channel if you haven't already.

00:25:20.750 --> 00:25:23.875
And I love you so much.
Just thank you.

00:25:23.875 --> 00:25:26.625
Namaste.

00:25:26.625 --> 00:25:30.875
(gentle music)