WEBVTT

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- What's up everyone?
Welcome to Yoga With Adriene,

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I'm Adriene and this is Benji

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and today we have an awesome
Yoga for Creativity practice.

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

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(gentle music)

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Okay, hi everyone
and welcome.

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Let's begin seated today.

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So take your time
coming on down to the ground.

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And as you come into a
nice cross-legged seat,

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begin to notice
your breath immediately.

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And take your
time as you settle in.

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Allow the day thus far and

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whatever's happened up
until this present moment,

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allow it to slowly begin
to fade away.

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(chuckles)

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And as you gently begin
to deepen you breath here,

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coming into Sukhasana

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take a moment
to also politely put

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whatever you have on
the agenda for the future,

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just politely put it on hold.

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So obviously this
doesn't just snap into place.

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Boom, I'm here in the present
moment but it's the awareness

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and the conscious choice

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that brings us slowly

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but surely closer inward.

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And closer toward

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where we're going
to set our intentions

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to reside.

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So to summarize,

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let go of the day thus far.

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Get whatever you
have on the to-do list

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a gentle wave goodbye for now

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and choose to do
your very best throughout this

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practice to simply
reside in the present moment.

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Whatever that feels like,
whatever's going on in the body,

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whatever thoughts come up

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and we're gonna
use a Pranayama

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technique or a little
Pranayama breath count to anchor

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ourselves, our busy minds and
the body into the present moment

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so nice and slow as you're ready
you're gonna take your left hand

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to your heart center.

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And your right hand
gently to your lower belly.

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And then, of course, you can
peek at me whenever you need to

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but as always but particularly
with today's practice really see

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if you can allow the
sound of my voice to guide you.

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So won't always, perhaps,
need to look at the video.

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But of course look
at it whenever you need.

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(laughs)

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So tuck the chin gently,

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a little reverent bows you sit

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up nice and tall and
feel that lengthening

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in the back of the neck.

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And then as you're comfortable,
close your eyes or just maybe

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soften your gaze down your nose.

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So there's a definite normal
human need to kind of

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see what's going on.

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Just to see how it's done,
to be shown,

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and part of the creativity
practice today is to really

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challenge yourself to
use my voice to guide you.

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Again, there will be moments
where you need to look at the

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video and you should,
that's why I'm here.

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But I'm also here to guide you
to pull back another layer of

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the onion each time you
show up on your practice.

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Particularly if you've been
practicing with me for a while

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or in general for a while,
see if you can find some depth.

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And if you're new to the
practice and a bit worried about

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everything that
I'm saying, trust.

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Trust, trust me, trust yourself,
trust this practice

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and it's throughout this

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trust and this
willingness to really be in the

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present moment and
synchronize the breath

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with the body that we

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allow ourselves

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room for creativity.

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And creativity has so
many different flavors.

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So many different rasas.

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And can benefit so many
different types of people in so

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many different types of ways.

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So as you gently begin to deepen
your breath here breathing in to

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your belly, feeling the
expansion in the rib cage as you

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breathe in and the
softness as you breath out,

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see if you can keep an open mind
and again just commit to doing

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your best, commit to being
in the present moment

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and allow whatever's supposed to
happen throughout this practice,

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allow it to happen
without you necessarily

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having to do anything.

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Just see what comes up.

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You know, I think a lot of us
have been in that situation

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where you want something
creative to happen or you're

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looking for inspiration
and it always comes up in

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the most miraculous ways.

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Typically when
we're loosening our grip,

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present with our breath,
present in the moment,

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and allowing ourselves to
really fall into the flow.

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If you have not,
begin to deepen your breath.

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If you've tried
but maybe lost it,

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let's connect here with
a big inhale in together.

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Think of how many people are
breathing in together here in

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this moment all over the world.

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And then a long exhale.

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Again, breathing out with
people all over the world,

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connecting to the big picture.

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Good, again big inhale,
breathe in,

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feel that breath expand
throughout all four sides of the

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torso so nice, wide breath.

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And then exhale, release.

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Now we're gonna begin a little
Pranayama where we inhale for

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two counts, pause in the middle,
and then exhale for four.

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So we'll breathe in
and out for nothing

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and then I'll count us in.

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Peek at me when
you need to otherwise,

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again, use the sound
of my voice to guide you.

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So here we go, big inhale,
all together for nothing.

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And exhale, just
empty it out nice and easy,

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relax your shoulders.

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And inhale for two count,
here we go.

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Big breath in for one, two.

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Pause, retain the breath.

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And empty,
exhale for four, three,

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two, empty on the one.

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Big inhale for one, two.

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Pause,
lengthen through the crown

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and exhale for four,

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three, two, one.

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Nice work, Benji.
Big inhale for one, two.

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Pause.

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Exhale for four,
three, two, one.

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Again, big inhale for one, two.

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Pause.

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Empty it out on
four, three, two, one.

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Big inhale for one, two.

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Breathing into
the belly here, pause.

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Slow exhale for four, three,

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two, one.

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Last one, close your eyes,

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big inhale for one, two.

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Pause.

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Navel slowly draws
in for four, three,

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two and one.

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Beautiful, draw
the palms together.

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Take a deep breath in.

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And relax the
shoulders as you breathe out.

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Keep the pinkies pressing
together here if you have them.

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Press the thumbs
together if you have them.

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If you don't have
pinky or thumb here,

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get creative.

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Lean in.

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Coming to a little
Lotus Mudra here as

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you lift up gently
from the pelvic floor.

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Keep breathing deep.

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See if you can keep
that inhale deep and full like

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we did on the two count.

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And the exhale
a little bit longer like

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we did on the four count.

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Let the breath lead
the way, your spirit.

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Let it guide you throughout
our practice here today.

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This is your you time.

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The hard part is over,
you're here,

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you made it.
You're awesome.

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It's valiant,
it's beautiful, it's love.

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It's pure love showing up
here on the mat for yourself.

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It'll have an effect on you and
the way you move which then will

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have an effect on the way you
meet and greet others which then

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has an effect on our world!

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Okay, here we go deep breath in.

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Exhale, bow the
head to your hands,

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your Lotus Mudra here.

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Thumbs are gonna come
to your third eye point

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or just between the two brows.

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Yeah! So you create a little
shelf for your brow bone here.

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Start to feel a nice, long
stretch in the back of the neck.

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If your shoulders are creeping
up and your spine is starting to

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round forward here, see if you
can lift your sternum up to your

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chin and anchor some really
strong active weight in the

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shoulders so they're
drawing away from your ears.

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Keep breathing.

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Activate the upper back body

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by drawing the
shoulder blades together.

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It's gonna pull your
upper arm bones back in space.

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And then take another breath
here as we just get a little

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pressure on
that third eye point,

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that inner teacher,
that beautiful,

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beautiful chakra that
helps us

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move with inspiration,

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with wisdom.

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And this is a fun move.

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We're gonna draw up
from the pelvic floor,

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anchor the tops of the thighs.

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Again, use my breath
to guide (laughs)

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use my breath.

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Use my voice to guide you.
Move with your breath,

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here we go, inhale.

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Elbows are gonna draw forward.

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And then up and then
you'll release the thumbs,

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maybe trace your eyebrows
and open up through the chest.

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Draw the
shoulder blades together,

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thumbs back, pinkies forward.

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Big lift of the
heart all the way up,

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hug the elbows
into the side body.

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Nice and then
inhale reach for the sky.

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Exhale, squeeze
your wings back and in.

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Thumbs back, pinkies forward.

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Nice and then inhale, reach.
Last one.

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Exhale, upper back body
activated here as

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you draw the
shoulder blades together,

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thumbs back, pinkies forward.

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Beautiful now
inhale all the way up.

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Exhale, rain it down.

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Fingertips are
gonna kiss the mat.

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Keep the fingertips on
the mat but keep the palms up.

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As you inhale, reach
right fingertips up and over,

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side body stretch.
Keep it soft here.

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Now listen carefully, inhale in.

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Find length, exhale.

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Right fingertips come to the
earth on the left side

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and we're gonna slowly swoosh.

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Very fancy term, swoosh
all the way through center.

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So if you want to get
creative you can imagine,

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you know, fingertips moving
through water or sand here as

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you come all the
way to the right.

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Right fingertips
press into the earth.

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We inhale, open up
through the left side,

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nice and soft and
easy breathing in and out.

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Mmmm.

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Then inhale to
lengthen through the crown.

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Exhale, left fingertips come
down to the earth and same

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thing, through water or sand
all the way through back

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over to the left side.

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Reach it up, inhale.

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And exhale,
right fingertips down,

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coming on through, last time.

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Side body stretch.

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Great, then
anchor navel to spine,

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lift your heart,
come back up to center.

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Take a deep breath in, squeeze
the shoulders up to the ears.

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And then exhale to
let everything go.

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Oh my God, we totally
exhaled at the same time Benji.

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Alright, let's come
forward on to all fours.

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Take your time,
move with your breath.

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Find what feels good.

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The transitions are everything
especially for our home yoga

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practice where you can
do whatever feels good,

00:12:51.625 --> 00:12:52.917
whatever you like.

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You can yawn.

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You can move at a
tempo that's yours.

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You can pet your

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furry friend
or your child, regular child.

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And once you get there
spread the fingertips wide.

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Knees underneath the hip points,
wrists underneath the shoulders,

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press away from your yoga mat.

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And then immediately,
let's go right into it,

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dropping the belly,
opening the chest,

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Cow Pose.

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And then for today's
practice pause here and

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really close your eyes.

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You know the image
here right for Cow,

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why we call it cow.

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You're dropping your
utters to the ground.

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Seems so vulgar but it's not.

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Free the nipple!
Okay, sorry.

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Inhale, open your chest.

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Exhale, draw the
shoulders away from the ears.

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But now let's flip the script,
navel draws up and in.

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We curl up through the spine,
tailbone lengthens down and then

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you're gonna take a
cycle of breath here too

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and think of this image.
Close your eyes.

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Arch your back like a

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black Halloween cat.

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(chuckles)

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Okay, inhale,
Tabletop Position.

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Curl the toes under,
Downward Facing Dog.

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Take your time getting there,
move with your breath.

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So you are in charge
of the transitions today

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and everyday but really today.

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And then when you get there,
find what feels good.

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What are you
bringing to the canvas today?

00:14:30.375 --> 00:14:32.250
I'm bringing some sore legs.

00:14:41.208 --> 00:14:42.542
Check in.

00:14:42.542 --> 00:14:44.041
Set yourself up for greatness.

00:14:44.041 --> 00:14:47.500
Spread the fingertips, elbow
creases shine forward so your

00:14:47.500 --> 00:14:49.708
upper arm bones go
away from the ears.

00:14:49.708 --> 00:14:52.208
Lots of space.

00:14:52.208 --> 00:14:53.875
Inner thighs spiral in and out

00:14:53.875 --> 00:14:55.542
towards the back
edge of your mat.

00:14:55.542 --> 00:14:57.375
And then we hug
the lower ribs in.

00:14:57.375 --> 00:15:00.250
Take all that awesome center
work we did last month

00:15:00.250 --> 00:15:01.792
and draw the
navel in and up here.

00:15:01.792 --> 00:15:03.333
Find that connection.

00:15:05.208 --> 00:15:07.834
Yes, then bend
the knees generously,

00:15:07.834 --> 00:15:09.583
bring the belly
towards the tops of the thighs,

00:15:09.583 --> 00:15:11.166
inhale, carve a
line with the nose,

00:15:11.166 --> 00:15:13.917
look forward and
exhale to step one foot up,

00:15:13.917 --> 00:15:16.000
then the other.
Ragdoll to the top.

00:15:17.500 --> 00:15:20.000
Clasp opposite elbows
with your hands here,

00:15:20.000 --> 00:15:22.333
bend your knees and
find what feels good.

00:15:22.333 --> 00:15:26.166
A freestyle moment
with control, with breath.

00:15:26.166 --> 00:15:29.458
You know people are often asking
me for more intermediate and

00:15:29.458 --> 00:15:32.667
advanced sessions
here on YouTube.

00:15:32.667 --> 00:15:34.750
And I usually say,
"Well go to the membership.

00:15:34.750 --> 00:15:37.041
"There's more of those there."

00:15:37.041 --> 00:15:39.750
But I also like to say,
are you breathing?

00:15:39.750 --> 00:15:42.542
Is your breath a priority?

00:15:42.542 --> 00:15:44.917
Is the movement
coming out of your breath?

00:15:44.917 --> 00:15:46.959
Or is it the opposite?

00:15:46.959 --> 00:15:48.667
That is intermediate.

00:15:48.667 --> 00:15:50.458
That is advanced.

00:15:50.458 --> 00:15:52.333
Breath first, breath first.

00:15:54.333 --> 00:15:56.875
So drop into your breath.

00:15:56.875 --> 00:15:59.208
And when you're ready,
release the fingertips,

00:15:59.208 --> 00:16:01.542
take a big inhale in.

00:16:01.542 --> 00:16:03.208
And a long breath out.

00:16:03.208 --> 00:16:06.458
Think four, three, two, one.

00:16:06.458 --> 00:16:09.417
And then when you're ready,
slowly roll it up.

00:16:09.417 --> 00:16:12.333
All the way to standing.
Take your time.

00:16:12.333 --> 00:16:13.542
There's no rush.

00:16:22.333 --> 00:16:26.250
And when you arrive
see if you can fully

00:16:26.250 --> 00:16:28.250
embody this Mountain Pose.

00:16:28.250 --> 00:16:31.291
Whatever that means to you.

00:16:31.291 --> 00:16:33.333
Let my invitation to fully

00:16:33.333 --> 00:16:36.000
embody this Tadasana.

00:16:37.417 --> 00:16:39.917
Change the way you exist and

00:16:39.917 --> 00:16:41.417
the way that we
breathe in this pose.

00:16:43.792 --> 00:16:46.583
So I often give
a ton of, you know,

00:16:46.583 --> 00:16:47.792
ideas for what to do here.

00:16:47.792 --> 00:16:51.166
Today I'm gonna allow
you to just find an image,

00:16:51.166 --> 00:16:55.250
find some actions, find a
breath that works for you here.

00:16:55.250 --> 00:16:57.708
Find a little inspiration
within this posture.

00:17:01.417 --> 00:17:04.040
I'll give you one hint,
prioritize your breath and then

00:17:04.040 --> 00:17:06.333
always think of your spine.

00:17:06.333 --> 00:17:08.791
The energy that runs
up and down the spine.

00:17:12.875 --> 00:17:15.916
Awesome.
Bend the knees softly.

00:17:15.916 --> 00:17:19.666
Inhale, big stretch, big
breath, reach for the sky.

00:17:20.875 --> 00:17:23.583
Exhale, bend the knees softly.

00:17:23.583 --> 00:17:26.666
Slowly come all the way down,
Forward Fold.

00:17:26.666 --> 00:17:28.125
Take your time.

00:17:29.542 --> 00:17:32.834
Slow and in control,
inhale, halfway lift.

00:17:32.834 --> 00:17:36.834
Find length in the back of
the neck and then pause here.

00:17:36.834 --> 00:17:39.667
See if you can lift your front
body up to meet your back body

00:17:39.667 --> 00:17:41.041
and if you don't
know what that means,

00:17:41.041 --> 00:17:42.083
find your center here.

00:17:42.083 --> 00:17:45.041
Draw the navel in and up,
hug the lower ribs in.

00:17:45.917 --> 00:17:49.250
Then everyone, drag your hands
to the tops of your thighs.

00:17:49.250 --> 00:17:52.208
Suck in the elbows and pull them
back like little grasshopper

00:17:52.208 --> 00:17:56.166
legs, create more space from
the crown to the tail here.

00:17:56.166 --> 00:17:59.583
So creating like a
figure 7 shape in the body.

00:17:59.583 --> 00:18:00.834
Pull back
through the hip creases.

00:18:00.834 --> 00:18:02.500
Keep breathing,
you're doing great.

00:18:02.500 --> 00:18:05.000
And softly bend the knees.

00:18:07.000 --> 00:18:08.667
Stay here, you're doing awesome.

00:18:08.667 --> 00:18:10.834
We're here creating awareness.

00:18:10.834 --> 00:18:14.667
We're promoting a
healthy flow of energy

00:18:14.667 --> 00:18:15.875
from the crown to the tail.

00:18:15.875 --> 00:18:18.750
We're here for three, two,

00:18:18.750 --> 00:18:21.333
and then slow 
and steady on the one

00:18:21.333 --> 00:18:22.708
take it all the way back down.

00:18:22.708 --> 00:18:24.500
Crown to the earth,
bend your knees

00:18:24.500 --> 00:18:27.041
as generously as you like here.

00:18:27.041 --> 00:18:28.083
Nice.

00:18:28.083 --> 00:18:30.041
Here we go, big wave
up towards the sky.

00:18:30.041 --> 00:18:31.667
Press into all four
corners of the feet.

00:18:31.667 --> 00:18:34.458
Inhale, reach up.

00:18:34.458 --> 00:18:36.333
And exhale, rain
it all the way down,

00:18:36.333 --> 00:18:38.417
bend the knees.

00:18:38.417 --> 00:18:39.875
Once again,
just a little quicker.

00:18:39.875 --> 00:18:41.917
Inhale, halfway lift.

00:18:41.917 --> 00:18:45.542
Pause, find integrity.

00:18:45.542 --> 00:18:47.583
Deepen your breath.

00:18:48.708 --> 00:18:51.875
Crown of the head shooting
forward like a fireball.

00:18:54.083 --> 00:18:56.583
And then here we go, inhale,
lift your heart a little bit,

00:18:56.583 --> 00:18:57.542
catch a wave here.

00:18:57.542 --> 00:19:00.458
A little crest of a
wave and then exhale,

00:19:00.458 --> 00:19:03.500
it crashes and falls down.

00:19:03.500 --> 00:19:05.542
'Kay, here we go, big stretch,
big breath all the way up

00:19:05.542 --> 00:19:07.667
towards the sky. Press into all
four corners of the feet,

00:19:07.667 --> 00:19:09.667
reach up.
Big stretch.

00:19:09.667 --> 00:19:11.834
Exhale, rain it down.

00:19:11.834 --> 00:19:14.750
Now in one breath inhale
halfway lift, your version.

00:19:14.750 --> 00:19:16.875
Find length in the neck.

00:19:16.875 --> 00:19:19.375
Exhale, soften and fold.

00:19:19.375 --> 00:19:22.250
Plant the palms,
step the right toes back.

00:19:22.250 --> 00:19:24.166
Step the left toes back,
Plank Pose.

00:19:24.166 --> 00:19:25.750
Don't panic.

00:19:25.750 --> 00:19:29.708
So finding a little warmth, a
little energy in your Hadda,

00:19:29.708 --> 00:19:32.208
your center, your belly,
this beautiful,

00:19:32.208 --> 00:19:37.333
beautiful place of
creativity around the pelvis,

00:19:37.333 --> 00:19:41.792
the belly, and the solar plexus.

00:19:41.792 --> 00:19:43.959
So these three chakras here.

00:19:43.959 --> 00:19:45.792
Here we go,
we're breathing deep.

00:19:45.792 --> 00:19:47.333
We're pressing
away from the yoga mat,

00:19:47.333 --> 00:19:49.375
shoulder blades
spreading left to right.

00:19:49.375 --> 00:19:51.250
You can always lower
the knees here if you need,

00:19:51.250 --> 00:19:52.458
Half Plank.

00:19:52.458 --> 00:19:55.208
Shoulders are
right over the hip,

00:19:55.208 --> 00:19:57.500
nope, the wrist here.
Sorry (chuckles).

00:19:57.500 --> 00:20:00.625
And we're reaching the heels
back if the knees are lifted.

00:20:00.625 --> 00:20:01.625
You're here for three.

00:20:01.625 --> 00:20:03.542
Welcome that heat,
that shake, two.

00:20:03.542 --> 00:20:05.583
Slowly lower on the one.

00:20:05.583 --> 00:20:07.792
Belly flops are welcome.

00:20:07.792 --> 00:20:10.917
Alright, drag the hands
in line with your rib cage.

00:20:10.917 --> 00:20:12.834
Press into the tops
of the feet and inhale,

00:20:12.834 --> 00:20:14.875
Baby Cobra.

00:20:14.875 --> 00:20:17.417
Exhale, soften and fold.

00:20:17.417 --> 00:20:19.083
Forehead to the earth.

00:20:19.083 --> 00:20:21.083
Inhale, Baby Cobra.

00:20:22.708 --> 00:20:25.875
Exhale, tuck the chin,
forehead to the earth.

00:20:25.875 --> 00:20:27.583
Last one, really
synchronize with your breath.

00:20:27.583 --> 00:20:28.708
You got this.

00:20:28.708 --> 00:20:31.708
Pubic bone to the earth,
inhale, rise up.

00:20:32.834 --> 00:20:36.250
Strengthening the back body so
you can move in a way that feels

00:20:36.250 --> 00:20:39.125
good both on and
off the mat, yes.

00:20:39.125 --> 00:20:40.333
Strong and steady, nice.

00:20:40.333 --> 00:20:43.500
Release it down, curl the toes,
lift the kneecaps,

00:20:43.500 --> 00:20:45.000
tone your quadriceps.

00:20:45.000 --> 00:20:46.875
Here we go, inhale in.

00:20:48.792 --> 00:20:52.166
Exhale, navel draws up,
press up to your Plank Pose.

00:20:52.166 --> 00:20:54.083
Quietly whisper
to yourself today,

00:20:54.083 --> 00:20:56.208
"I create."

00:20:56.208 --> 00:20:57.500
I create.

00:20:57.500 --> 00:21:00.291
Great work, Downward Facing Dog.

00:21:00.291 --> 00:21:01.792
Pedal it out here.

00:21:01.792 --> 00:21:03.500
Find what feels good.

00:21:03.500 --> 00:21:05.792
Start to stretch a little more
through the backs of the legs

00:21:05.792 --> 00:21:08.542
and then find that
stretch through the side body.

00:21:08.542 --> 00:21:13.500
Ah, the lats, upper
arm bones rotate out.

00:21:13.500 --> 00:21:16.667
Again, inner thighs rotate in.

00:21:16.667 --> 00:21:19.291
One more cycle of breath
here to move in a way

00:21:19.291 --> 00:21:21.291
that feels you today.

00:21:23.417 --> 00:21:26.333
So if you're kind of
stiff and stuck and

00:21:26.333 --> 00:21:28.542
have a bad attitude,
that's all good.

00:21:28.542 --> 00:21:30.875
That's part of life but
just go, "Is this really me

00:21:30.875 --> 00:21:32.375
"or can I make an adjustment?

00:21:32.375 --> 00:21:34.667
"Can I get creative?"

00:21:34.667 --> 00:21:37.417
Yeah! Then here we go,
drop the left heel,

00:21:37.417 --> 00:21:39.917
inhale, lift the
right leg up high.

00:21:39.917 --> 00:21:41.959
Exhale, shift it forward.

00:21:41.959 --> 00:21:43.750
Knee to nose.

00:21:43.750 --> 00:21:47.041
Good, drop the left heel.
Inhale, lift it up high.

00:21:47.041 --> 00:21:48.500
Exhale, shift it forward.

00:21:48.500 --> 00:21:52.041
Right knee to right tricep.

00:21:52.041 --> 00:21:54.250
Good, inhale, shift it forward.

00:21:54.917 --> 00:21:57.166
And exhale, step it all
the way through into

00:21:57.166 --> 00:21:58.959
a nice, low lunge.

00:21:58.959 --> 00:22:01.000
Lunge that wasn't lunch.

00:22:01.000 --> 00:22:04.542
Nice, low lunge.
Low lunge.

00:22:04.542 --> 00:22:06.542
Lower the back knee.

00:22:06.542 --> 00:22:07.667
Interlace the fingertips,

00:22:07.667 --> 00:22:10.667
bring them to the
top of the right thigh.

00:22:10.667 --> 00:22:12.417
Great, inhale in here.

00:22:12.417 --> 00:22:15.208
Exhale, squeeze the
inner thighs in the midline.

00:22:15.208 --> 00:22:17.208
Then stay here with
hands on your thigh.

00:22:17.208 --> 00:22:20.417
Reach the fingertips forward,
up and back.

00:22:20.417 --> 00:22:22.500
Back toes can be
curled or uncurled,

00:22:22.500 --> 00:22:25.375
yogi's choice for this practice.

00:22:25.375 --> 00:22:27.792
Inhale, big beach
ball up and overhead.

00:22:27.792 --> 00:22:30.166
Exhale, bend the elbows,
squeeze into the side body,

00:22:30.166 --> 00:22:31.792
lift your chest.

00:22:31.792 --> 00:22:34.083
Beautiful, inhale, rise back up.

00:22:34.083 --> 00:22:37.166
Exhale, take it
all the way down.

00:22:37.166 --> 00:22:39.542
Great, plant the palms,
lift the back knee.

00:22:39.542 --> 00:22:41.375
Step the right
toes all the way back,

00:22:41.375 --> 00:22:42.917
Plank Pose.

00:22:42.917 --> 00:22:44.959
Here we go, inhale,
shift forward.

00:22:44.959 --> 00:22:47.917
Exhale, belly to Cobra
or Chatarunga to Up Dog.

00:22:47.917 --> 00:22:50.375
Use your inhale
to open your heart.

00:22:50.375 --> 00:22:53.166
And use your
exhale to journey back.

00:22:53.166 --> 00:22:54.834
Downward Facing Dog.

00:22:57.291 --> 00:22:59.500
When you get there take
a nice cleansing breath.

00:22:59.500 --> 00:23:01.333
This time give your
thinking mind a break.

00:23:01.333 --> 00:23:02.125
Clear your mind.

00:23:02.125 --> 00:23:05.500
Get into the sensations that
you're feeling in your body.

00:23:05.500 --> 00:23:06.583
Inhale.

00:23:07.834 --> 00:23:10.375
And empty it out
through the mouth, exhale.

00:23:14.333 --> 00:23:16.542
Nice, Benji didn't even flinch.

00:23:16.542 --> 00:23:18.125
Okay, anchor the right heel,
here we go,

00:23:18.125 --> 00:23:19.542
inhale, lift the
left leg up high.

00:23:19.542 --> 00:23:21.375
Little bit of strengthening,
you've got this.

00:23:21.375 --> 00:23:23.333
Claw through the fingertips.

00:23:23.333 --> 00:23:25.959
Alleviate pressure off
the wrists by clawing into the

00:23:25.959 --> 00:23:27.375
knuckles and fingertips.

00:23:27.375 --> 00:23:28.208
Take a deep breath in,

00:23:28.208 --> 00:23:30.625
maybe lift your left inner
thigh a little higher.

00:23:30.625 --> 00:23:32.750
Then exhale, shift forward,
knee to nose.

00:23:32.750 --> 00:23:34.917
Shoulders over the wrists.

00:23:34.917 --> 00:23:38.041
Inhale, rise up, anchor
through your right heel.

00:23:38.041 --> 00:23:40.625
Exhale, left
knee to left tricep.

00:23:40.625 --> 00:23:42.083
Again, upper body's in Plank.

00:23:43.166 --> 00:23:44.375
Good, inhale, lift it up.

00:23:44.375 --> 00:23:46.500
Three-Legged Dog, you got this.

00:23:46.500 --> 00:23:50.542
Exhale, shift it all the
way forward into your lunch.

00:23:50.542 --> 00:23:51.875
Just kidding, your lunge.

00:23:51.875 --> 00:23:54.125
Lower the right knee
down gently, with love.

00:23:54.125 --> 00:23:55.917
Front knee's over front ankle.

00:23:55.917 --> 00:23:57.917
Control your breath,
interlace the fingertips.

00:23:57.917 --> 00:24:00.041
Bring it to the
top of the left thigh.

00:24:00.041 --> 00:24:02.500
Then you're gonna need to pull
your left hip crease back and

00:24:02.500 --> 00:24:03.792
lift up from the pelvic floor.

00:24:03.792 --> 00:24:05.959
Find the integrity.

00:24:05.959 --> 00:24:08.250
Breathe, breathe, breathe.

00:24:08.250 --> 00:24:10.708
Squeeze the inner
thighs to the midline.

00:24:10.708 --> 00:24:13.041
You should be feeling these
muscles kind of turn on with all

00:24:13.041 --> 00:24:15.000
of those actions.

00:24:15.000 --> 00:24:17.500
And then stay here
if you're feeling like,

00:24:17.500 --> 00:24:20.000
"Okay, this is
new and exciting."

00:24:20.000 --> 00:24:22.208
And if you need a little
more, let's throw ourselves

00:24:22.208 --> 00:24:23.250
off balance by sending

00:24:23.250 --> 00:24:26.500
the fingertips forward,
up and back.

00:24:26.500 --> 00:24:27.959
Big beach ball up and overhead.

00:24:27.959 --> 00:24:29.000
Create space.

00:24:29.000 --> 00:24:31.375
Try to create a full body
experience so you're working

00:24:31.375 --> 00:24:33.333
with your whole self here.

00:24:34.667 --> 00:24:36.625
Inhale, lift your heart.

00:24:36.625 --> 00:24:38.625
Exhale, bend the elbows,
squeeze 'em in.

00:24:38.625 --> 00:24:41.542
Upper back body activates,
you lift your chest.

00:24:41.542 --> 00:24:43.875
Yes, and then inhale,
tuck the chin,

00:24:43.875 --> 00:24:45.583
reach for the sky.

00:24:45.583 --> 00:24:47.875
Exhale, rain it
all the way back down.

00:24:47.875 --> 00:24:50.125
Plant the palms,
lift the back knee,

00:24:50.125 --> 00:24:50.834
keep breathing.

00:24:50.834 --> 00:24:53.375
Step your left toes back,
Plank Pose.

00:24:53.375 --> 00:24:55.041
Inhale to shift forward,
look forward.

00:24:55.041 --> 00:24:58.875
Exhale, Chatarunga to
Up Dog or belly to Cobra.

00:24:58.875 --> 00:25:00.750
Use an inhale
to open your chest.

00:25:00.750 --> 00:25:03.125
Lift the corners
of the mouth slightly.

00:25:03.125 --> 00:25:04.792
And then use an exhale everyone

00:25:04.792 --> 00:25:07.667
to take it all the way
back to Child's Pose.

00:25:07.667 --> 00:25:10.333
Knees wide or together,
yogi's choice.

00:25:11.875 --> 00:25:13.875
When you get there
close your eyes and

00:25:13.875 --> 00:25:15.208
listen to the sound
of your breath.

00:25:15.208 --> 00:25:17.208
Don't hold back.

00:25:19.917 --> 00:25:23.125
Option here if the knees
are wide to bring the palms

00:25:23.125 --> 00:25:25.041
together, walk
the elbows forward,

00:25:25.041 --> 00:25:27.166
feel that
length in the shoulder,

00:25:27.166 --> 00:25:30.792
the side body, the tricep and
then bring your palms up behind

00:25:30.792 --> 00:25:33.667
the back of the neck.
A little reverse prayer or

00:25:33.667 --> 00:25:35.375
as I like to call it

00:25:36.708 --> 00:25:38.750
Namaste shark fin.

00:25:40.875 --> 00:25:44.667
I like how I'm a grown woman and
like Namaste shark fin is just

00:25:44.667 --> 00:25:47.333
become, it's not
even silly to me.

00:25:47.333 --> 00:25:49.166
It's just a part
of my vocabulary.

00:25:49.166 --> 00:25:51.041
It's yoga, I love it.

00:25:51.875 --> 00:25:53.834
Just like we did
when we were kids.

00:25:55.041 --> 00:25:59.458
Pure, honest story
telling that connects.

00:26:01.708 --> 00:26:03.291
Yes, deep breath in.

00:26:04.542 --> 00:26:06.500
Empty it out.

00:26:06.500 --> 00:26:10.375
On your next inhale, plant the
palms and then slowly on the

00:26:10.375 --> 00:26:11.834
exhale rise up.

00:26:11.834 --> 00:26:13.583
Keep a nice
softeness in your neck.

00:26:13.583 --> 00:26:16.083
You're gonna come all
the way back to all fours.

00:26:16.083 --> 00:26:18.583
Curl the toes under

00:26:18.583 --> 00:26:21.875
and speaking
of childlike wonder,

00:26:21.875 --> 00:26:23.750
half the people are like,
"Yay! What? Yay!"

00:26:23.750 --> 00:26:24.834
and then half
the people are like,

00:26:24.834 --> 00:26:29.208
"Jesus, Adriene.
Just get me through this."

00:26:29.208 --> 00:26:31.875
So either one is fine but we all

00:26:31.875 --> 00:26:34.834
need it whether you're on one

00:26:34.834 --> 00:26:37.542
side of the fence or
the other so here we go,

00:26:37.542 --> 00:26:38.875
a lot of you have
done this with me before,

00:26:38.875 --> 00:26:39.917
you're gonna close your eyes.

00:26:39.917 --> 00:26:43.792
So curl your toes under, close
your eyes and then you're gonna

00:26:43.792 --> 00:26:47.583
press into your fingertips, send
your hips back and then imagine

00:26:47.583 --> 00:26:51.542
like a mama and I'm sorry
if you have mom stuff

00:26:51.542 --> 00:26:54.542
(laughs) just kidding.

00:26:54.542 --> 00:26:56.375
Everyone has some mom stuff.

00:26:56.375 --> 00:26:57.417
Even though mom I love you!

00:26:57.417 --> 00:27:00.500
If you're watching this, you're
the best mom in the whole world!

00:27:00.500 --> 00:27:01.583
But okay, here we go.

00:27:01.583 --> 00:27:03.250
You're gonna
peel up from the tail,

00:27:03.250 --> 00:27:07.125
you're gonna imagine a mama
peeling up their baby

00:27:08.375 --> 00:27:10.125
by their tail with their mouth.

00:27:10.125 --> 00:27:13.208
Pulling the tail up (laughs).

00:27:13.208 --> 00:27:15.667
This got out of control. Okay.

00:27:15.667 --> 00:27:18.208
Downward Facing Dog (laughs).

00:27:19.917 --> 00:27:23.291
This time please press
into all your fingers and

00:27:23.291 --> 00:27:25.667
draw your nose
towards your navel.

00:27:25.667 --> 00:27:27.041
Hopefully you're
giggling with me,

00:27:27.041 --> 00:27:29.458
I'm sorry if I distracted you.

00:27:30.583 --> 00:27:33.750
Alright, let's take a
moment to recenter here.

00:27:33.750 --> 00:27:35.166
Just find a little stillness.

00:27:35.166 --> 00:27:36.125
Find your breath.

00:27:36.125 --> 00:27:38.000
Let your breath be
your inspiration here.

00:27:38.000 --> 00:27:40.667
Trust that
synchronizing the breath...

00:27:44.917 --> 00:27:49.959
Brings so much to the brain
and the body relationship.

00:27:51.458 --> 00:27:53.458
Then when you're ready,

00:27:54.750 --> 00:27:56.542
let's move into
a little creative flow.

00:27:56.542 --> 00:27:58.000
Stay open.

00:27:58.000 --> 00:27:59.708
Peek at me when you need to.

00:27:59.708 --> 00:28:02.125
We're gonna anchor the
right heel down and here we go.

00:28:02.125 --> 00:28:04.625
Inhale, lift the
left leg up high.

00:28:04.625 --> 00:28:07.959
Exhale, shift forward,
you got this, knee to nose.

00:28:07.959 --> 00:28:10.625
Inhale, Three-Legged Dog.

00:28:10.625 --> 00:28:12.667
Find strength, exhale.

00:28:12.667 --> 00:28:15.333
Left knee to left tricep.

00:28:15.333 --> 00:28:16.792
Good, inhale, rise up.

00:28:16.792 --> 00:28:18.208
That's the last one.

00:28:18.208 --> 00:28:20.667
Exhale, you're gonna shift
your left palm over towards your

00:28:20.667 --> 00:28:24.166
right and then step your left
foot all the way up for a nice

00:28:24.166 --> 00:28:26.708
Lizard lunge or runner's lunge.

00:28:27.834 --> 00:28:29.125
Beautiful.

00:28:29.125 --> 00:28:30.708
Right hand to the earth here.

00:28:30.708 --> 00:28:33.291
With your breath,
reach your right heel back,

00:28:33.291 --> 00:28:35.250
pull your left hip crease
up just like we did in that

00:28:35.250 --> 00:28:38.000
Crescent Lunge earlier and then
send your left fingertips up

00:28:38.000 --> 00:28:41.166
towards the sky for
a nice, open twist.

00:28:41.166 --> 00:28:43.500
Now you're gonna imagine
squeezing the elbows into the

00:28:43.500 --> 00:28:45.542
side body just
like we did before.

00:28:45.542 --> 00:28:46.875
Draw the
shoulder blades together,

00:28:46.875 --> 00:28:48.208
lean back, lift your heart.

00:28:48.208 --> 00:28:49.417
Big inhale.

00:28:49.417 --> 00:28:52.417
Now check it out, nice,
slow transition here.

00:28:52.417 --> 00:28:53.667
Be in the moment.

00:28:53.667 --> 00:28:56.917
Nice and slow with your breath.
Left fingertips come down.

00:28:56.917 --> 00:28:58.000
We turn the left toes in.

00:28:58.000 --> 00:29:00.417
You're gonna heel-toe the feet,
so keep the feet on the ground

00:29:00.417 --> 00:29:02.417
here as you transition through a

00:29:02.417 --> 00:29:05.625
nice wide-legged
Forward Fold, Prasarita.

00:29:06.291 --> 00:29:09.000
Then you're gonna
keep it going. What?!?

00:29:09.000 --> 00:29:11.500
All the way towards
the back edge of your mat.

00:29:11.500 --> 00:29:14.000
Coming through
a nice, low lunge.

00:29:14.000 --> 00:29:15.583
And then here we go.

00:29:15.583 --> 00:29:18.000
When you get there, inhale,
reach the right fingertips

00:29:18.000 --> 00:29:21.291
forward, Horizon Lunge all the
way up and you're drawing a big

00:29:21.291 --> 00:29:23.708
horizon line all the way up and
over as you come on to the outer

00:29:23.708 --> 00:29:25.083
edge of your left foot.

00:29:25.083 --> 00:29:27.000
Sinking left hip to the ground.

00:29:27.000 --> 00:29:28.375
Right toes turn out.

00:29:28.375 --> 00:29:30.291
Keep both feet active here.

00:29:30.291 --> 00:29:32.667
Horizon Lunge.

00:29:32.667 --> 00:29:35.667
Looking back now
towards your left foot,

00:29:35.667 --> 00:29:38.917
towards the front of your mat,
towards Benji.

00:29:40.500 --> 00:29:43.125
Yes and then from
your center here you go,

00:29:43.125 --> 00:29:46.166
inhale in. Exhale,
bend that left knee.

00:29:46.166 --> 00:29:48.291
You're gonna come
all the way through.

00:29:48.291 --> 00:29:50.500
Check it out, right
fingertips come to the ground.

00:29:50.500 --> 00:29:52.583
Keep that direction going
and left fingertips reach

00:29:52.583 --> 00:29:55.291
all the way up and over.
Side body stretch.

00:29:56.208 --> 00:29:58.250
Yes.

00:29:59.583 --> 00:30:02.458
Inhale, pull the left thumb
back, lift your chest.

00:30:02.458 --> 00:30:04.375
Exhale, come all the
way back through center.

00:30:04.375 --> 00:30:07.792
You're gonna plant the palms
on the back edge of your mat.

00:30:07.792 --> 00:30:10.291
Tap into your core,
pivot on your left foot,

00:30:10.291 --> 00:30:12.125
right knee to right tricep.

00:30:12.125 --> 00:30:13.458
We've been here before.

00:30:13.458 --> 00:30:15.166
Beautiful, inhale in.

00:30:15.166 --> 00:30:16.834
Exhale, anchor
through the left heel.

00:30:16.834 --> 00:30:19.208
Lift it up, Three-Legged Dog.

00:30:19.208 --> 00:30:22.792
Exhale, slowly with control
lower the right foot down.

00:30:22.792 --> 00:30:24.959
You are amazing!

00:30:24.959 --> 00:30:27.667
Breathe in
Breathe out.

00:30:27.667 --> 00:30:28.875
Even if you struggle,
stay present.

00:30:28.875 --> 00:30:30.333
You got it, you got it.

00:30:30.333 --> 00:30:33.667
Breathe in and breathe out.

00:30:38.458 --> 00:30:40.542
Awesome.

00:30:40.542 --> 00:30:42.959
Okie doke.
Claw through the fingertips.

00:30:42.959 --> 00:30:45.583
Here we go.
Anchor the left heel.

00:30:45.583 --> 00:30:48.083
Inhale, lift the
right leg up high.

00:30:48.083 --> 00:30:50.417
Exhale, shift forward,
knee to nose.

00:30:50.417 --> 00:30:52.083
Nice and slow, don't rush.

00:30:52.083 --> 00:30:54.583
Inhale, rise up.

00:30:54.583 --> 00:30:56.417
Exhale, right
knee to right tricep.

00:30:56.417 --> 00:30:58.708
You got this.

00:30:58.708 --> 00:31:01.208
Inhale, lift it up,
Three-Legged Dog.

00:31:01.208 --> 00:31:03.625
Shift your right hand
over towards your left.

00:31:03.625 --> 00:31:06.000
Exhale, step your
right foot all the way up.

00:31:06.000 --> 00:31:09.542
Lizard Lunge,
runner's lunge, nice and low.

00:31:09.542 --> 00:31:11.250
Front knee over front ankle.

00:31:11.250 --> 00:31:12.583
Left hand to the earth.

00:31:12.583 --> 00:31:14.375
Inhale, squeeze the
inner thighs to the midline,

00:31:14.375 --> 00:31:16.708
pull your right hip crease back
and send your right fingertips

00:31:16.708 --> 00:31:17.834
up towards the sky.

00:31:17.834 --> 00:31:19.500
Nice big open twist here.

00:31:19.500 --> 00:31:21.542
Left heel reaching back.

00:31:21.542 --> 00:31:24.250
So you should feel
your left glute turned on.

00:31:24.250 --> 00:31:27.000
Hey-o, inhale, lift
your heart a little more.

00:31:27.000 --> 00:31:28.208
Open up.

00:31:28.208 --> 00:31:32.917
Exhale, slow and
steady come all the way down.

00:31:32.917 --> 00:31:34.166
Keep the feet on the ground.

00:31:34.166 --> 00:31:35.959
You're gonna walk
back through Prasarita,

00:31:35.959 --> 00:31:39.166
Standing Wide-Legged
Forward Fold.

00:31:39.166 --> 00:31:42.333
Dun, dun, dun, and then
all the way back and through.

00:31:42.333 --> 00:31:44.792
Right hand comes to the
earth to come back to our lunge.

00:31:44.792 --> 00:31:47.458
Left fingertips
this time reach forward,

00:31:47.458 --> 00:31:51.583
up, big horizon line all the way
around and back now towards the

00:31:51.583 --> 00:31:53.583
back edge of your mat,
your right foot.

00:31:53.583 --> 00:31:56.000
Sink the hips down low here.
Strong and steady.

00:31:56.000 --> 00:31:58.667
Welcome that heat.
You're doing great.

00:32:00.250 --> 00:32:02.917
Inhale in, exhale,
keep the feet active.

00:32:02.917 --> 00:32:05.333
Bend the bottom leg.
Slowly come through.

00:32:05.333 --> 00:32:07.542
You don't have to worry about
getting the knees together here.

00:32:07.542 --> 00:32:09.333
In time maybe
you Gomukhasan legs,

00:32:09.333 --> 00:32:13.083
don't worry and then left hand
comes to the earth and right

00:32:13.083 --> 00:32:15.708
fingertips reach all the way up.

00:32:15.708 --> 00:32:17.917
Side body stretch,
pull the right thumb back,

00:32:17.917 --> 00:32:20.417
lift your chest,
lift your heart.

00:32:20.417 --> 00:32:23.125
Take a deep breath in
and then exhale all

00:32:23.125 --> 00:32:24.208
the way back and through.

00:32:24.208 --> 00:32:26.250
Plant your hands.

00:32:26.250 --> 00:32:28.083
Here we go, pivot
on the right foot.

00:32:28.083 --> 00:32:30.583
Left knee squeezes up and in.

00:32:30.583 --> 00:32:31.417
You got this.

00:32:31.417 --> 00:32:32.834
Gaze forward, you got this.

00:32:32.834 --> 00:32:34.959
Lift up from
the upper back body.

00:32:34.959 --> 00:32:37.875
Yes, and then kick it up,
Three-Legged Dog.

00:32:37.875 --> 00:32:40.708
You got this, claw
through the fingertips, inhale.

00:32:40.708 --> 00:32:44.000
Exhale with
control left foot down.

00:32:45.166 --> 00:32:47.500
Pause here, find your Down Dog.

00:32:47.500 --> 00:32:48.708
Inhale in deeply.

00:32:50.166 --> 00:32:53.208
And exhale, sigh it out. (sighs)

00:32:53.208 --> 00:32:54.875
Two more, inhale in.

00:32:56.125 --> 00:32:57.792
Exhale, sigh it out.

00:32:59.041 --> 00:33:00.625
Inhale.

00:33:03.375 --> 00:33:04.667
Awesome, awesome.

00:33:04.667 --> 00:33:07.583
Slowly lower the
knees down to the earth.

00:33:07.583 --> 00:33:10.458
With control, bring them
together, really together.

00:33:10.458 --> 00:33:12.041
Arch to arch,
feet come together.

00:33:12.041 --> 00:33:14.583
Then you're gonna paint your
yoga mat here as you tuck the

00:33:14.583 --> 00:33:17.333
chin and roll up to
Vrasana, Hero Pose.

00:33:18.417 --> 00:33:21.750
Hands come back
together in the Lotus Mudra.

00:33:24.083 --> 00:33:27.208
So hopefully you're practicing
and not just watching although

00:33:27.208 --> 00:33:28.708
if you are just
watching that's all good.

00:33:28.708 --> 00:33:30.458
Good inspiration,
get the juices flowing,

00:33:30.458 --> 00:33:31.875
breathe with us.

00:33:31.875 --> 00:33:34.917
But Benji was
totally exhaling with me.

00:33:36.375 --> 00:33:38.583
Wow.

00:33:38.583 --> 00:33:40.417
He's amazing. Okay.

00:33:42.125 --> 00:33:44.875
Alright, so from here, if this
is not good on your knees

00:33:44.875 --> 00:33:47.291
which is true for the majority,

00:33:47.291 --> 00:33:49.291
you'll just come to
a nice, comfortable seat.

00:33:49.291 --> 00:33:52.500
Although we're headed into one
more active posture before we

00:33:52.500 --> 00:33:55.583
cool it down, before we relax.

00:33:55.583 --> 00:33:57.875
So from here,
we'll take a deep breath in.

00:33:59.291 --> 00:34:01.583
And a long breath out.

00:34:01.583 --> 00:34:04.291
Just re-center,
find your breath again.

00:34:04.291 --> 00:34:06.333
And then we'll slowly
come all the way forward.

00:34:06.333 --> 00:34:08.792
You're gonna
come on to the toes.

00:34:08.792 --> 00:34:11.208
Then keep your center engaged
here so if you're just spilling

00:34:11.208 --> 00:34:12.542
all your guts here this is gonna

00:34:12.542 --> 00:34:14.083
be a little bit of a
tricky transition.

00:34:14.083 --> 00:34:17.500
But it's gonna be a lot easier,
meaning with more ease,

00:34:17.500 --> 00:34:21.041
as you draw the navel up
and in and from your core,

00:34:21.041 --> 00:34:23.708
your center of gravity
move back with the knees.

00:34:23.708 --> 00:34:25.375
Open them wide.

00:34:25.375 --> 00:34:26.875
Whoa!

00:34:26.875 --> 00:34:27.750
So we're here.

00:34:27.750 --> 00:34:31.750
We can come into this
yummy little Froggy variation.

00:34:31.750 --> 00:34:35.000
Maybe doing more a surrender
pose instead of an active pose.

00:34:35.000 --> 00:34:37.208
You could be here.

00:34:37.208 --> 00:34:40.125
If you're in a seated posture,
you could be doing a nice seated

00:34:40.125 --> 00:34:44.917
twist or you can
come to a Child's Pose.

00:34:44.917 --> 00:34:47.000
If you're ready to
give Bakasana a try,

00:34:47.000 --> 00:34:48.750
you're certainly warmed up.

00:34:48.750 --> 00:34:51.125
And again, it's not about
actually doing the pose

00:34:51.125 --> 00:34:53.625
but it's about the process.

00:34:53.625 --> 00:34:57.333
Literally the creative
process that has to happen,

00:34:57.333 --> 00:35:01.542
the agreement between
all of yourselves to try

00:35:01.542 --> 00:35:04.417
to do something difficult.

00:35:04.417 --> 00:35:07.208
Something of value.

00:35:08.792 --> 00:35:11.375
Okay, I'm going there.

00:35:11.375 --> 00:35:14.000
Here we go, bring the
two big toes together.

00:35:14.000 --> 00:35:16.083
Plant the palms wide.

00:35:16.083 --> 00:35:20.000
A lot of times I see
hands too close or too far.

00:35:20.000 --> 00:35:22.000
So all this Plank
work that we've been doing,

00:35:22.000 --> 00:35:24.000
building a nice,
strong foundation,

00:35:24.000 --> 00:35:27.667
you want to find that here so
that when you shift forward your

00:35:27.667 --> 00:35:29.750
shoulders are over
your wrists to start.

00:35:31.583 --> 00:35:33.417
So fingertips spread wide.

00:35:35.000 --> 00:35:38.291
Then you're gonna slowly
from your center power up,

00:35:38.291 --> 00:35:40.625
inhale in, think
about a rocket ship.

00:35:40.625 --> 00:35:42.333
Lifting your center up.

00:35:42.333 --> 00:35:44.917
Send your gaze forward.
Keep the neck nice and long.

00:35:44.917 --> 00:35:47.500
Think about that
halfway lift shape we did here.

00:35:47.500 --> 00:35:50.500
Hug the front body up to meet
the back body and you're gonna

00:35:50.500 --> 00:35:52.917
walk your knees up
toward your armpit chest.

00:35:54.000 --> 00:35:55.834
Then the spirals that
we do in Downward Dog,

00:35:55.834 --> 00:35:59.375
find them here and then don't
worry about doing the shape.

00:35:59.375 --> 00:36:02.458
Let's just have some fun.
Focus on the process here.

00:36:02.458 --> 00:36:05.458
Easier said than done
but again with practice

00:36:05.458 --> 00:36:08.750
it gets more

00:36:08.750 --> 00:36:13.125
enjoyable at the practice of
doing something difficult.

00:36:13.125 --> 00:36:13.708
Which is why showing up on

00:36:13.708 --> 00:36:15.917
your mat is such a great
thing for creativity.

00:36:15.917 --> 00:36:18.208
Okay, hug those knees up
in towards the armpit chest.

00:36:18.208 --> 00:36:19.542
You might come
on to the toes here.

00:36:19.542 --> 00:36:21.583
Maybe you're already
working, looking forward.

00:36:21.583 --> 00:36:23.291
You defintiely want to
keep your gaze forward.

00:36:23.291 --> 00:36:25.291
You're shifting back and forth.

00:36:25.291 --> 00:36:29.959
And maybe with your breath one
time you lift one two off and

00:36:29.959 --> 00:36:32.708
then maybe one day,
maybe not today even,

00:36:32.708 --> 00:36:34.500
you create two litlte
shelves for your legs

00:36:34.500 --> 00:36:36.125
and you lift both toes off.

00:36:37.667 --> 00:36:39.417
Breathe deep here.

00:36:41.291 --> 00:36:42.792
Little play time.

00:36:42.792 --> 00:36:44.917
Catch some air.
Working.

00:36:44.917 --> 00:36:46.917
This has to come
from your center.

00:36:51.125 --> 00:36:54.834
Okay, wherever you are, 
slowly begin to melt out.

00:36:54.834 --> 00:36:58.041
Wherever you are walk your feet
as wide as your yoga mat and

00:36:58.041 --> 00:37:01.542
we're gonna end together
with a nice root chakra lift.

00:37:01.542 --> 00:37:04.667
So you can do this in your
seated pose that you're in if

00:37:04.667 --> 00:37:06.041
you're in the seated
or you're gonna come

00:37:06.041 --> 00:37:08.458
to this Malasana variation.

00:37:08.458 --> 00:37:12.417
Palms come together
or fingertips on the mat.

00:37:12.417 --> 00:37:16.750
Heels can stay lifted in Froggy
or ground down to the mat.

00:37:16.750 --> 00:37:18.750
So make it yours.

00:37:20.250 --> 00:37:21.625
Then find that reverent bow.

00:37:21.625 --> 00:37:24.750
Tuck your chin into your chest,
breathe deep here.

00:37:26.083 --> 00:37:29.250
And we'll end with
this little root chakra,

00:37:29.250 --> 00:37:33.959
not little, it's pretty grand,
root chakra pose.

00:37:35.375 --> 00:37:37.041
Drawing energy up
from the pelvic floor.

00:37:37.041 --> 00:37:39.333
Starting to really
amplify your breath.

00:37:39.333 --> 00:37:41.375
You gotta bring the breath here.

00:37:41.375 --> 00:37:42.708
Connecting, introducing,

00:37:42.708 --> 00:37:45.667
re-introducing the
brain and the body.

00:37:47.208 --> 00:37:52.041
Magnifying the
quality of their relationship.

00:37:53.625 --> 00:37:56.875
And then last but not least
finding a little inspiration

00:37:56.875 --> 00:37:59.208
here by lifting the heart all
the way up towards the sky.

00:37:59.208 --> 00:38:00.291
Give it your best shot.

00:38:01.667 --> 00:38:03.417
Send your gaze all the way up.

00:38:03.417 --> 00:38:04.917
Lift your heart.

00:38:04.917 --> 00:38:07.500
And then activate the toes,
slowly release.

00:38:07.500 --> 00:38:10.375
Use your fingertips to come
all the way to the ground.

00:38:10.375 --> 00:38:12.250
Keep the toes active and

00:38:12.250 --> 00:38:15.458
let's bring it all
the way to the ground.

00:38:17.000 --> 00:38:17.792
Nice and slow.

00:38:17.792 --> 00:38:22.417
When you get there, let any
sounds that want to come out

00:38:22.417 --> 00:38:24.750
(sighs) come out.

00:38:24.750 --> 00:38:27.458
You're gonna walk the
feet as wide as the yoga mat.

00:38:27.458 --> 00:38:29.125
And you're gonna
allow the knees to come in.

00:38:29.125 --> 00:38:30.708
So we just did
external rotation,

00:38:30.708 --> 00:38:34.041
now it should feel really yummy
in the hip socket to gently

00:38:34.041 --> 00:38:36.417
bring the knees together and
allow the outer edges of the

00:38:36.417 --> 00:38:37.583
feet to kind of pop up.

00:38:38.750 --> 00:38:41.667
So you want to let your
whole lower body relax here.

00:38:42.917 --> 00:38:44.375
So that's why bringing
the feet wide and

00:38:44.375 --> 00:38:47.208
letting the knees
fall in is good.

00:38:47.208 --> 00:38:50.542
If the feet are too close you're
not gonna be able to do that.

00:38:50.542 --> 00:38:53.750
Then gently bring your
left hand to your heart,

00:38:53.750 --> 00:38:54.875
your right hand to your belly.

00:38:54.875 --> 00:38:57.875
Press your head, physically
press it into the yoga mat.

00:38:57.875 --> 00:38:59.917
Lift your chest, draw your
shoulder blades together

00:38:59.917 --> 00:39:01.458
and down, elbows down.

00:39:02.542 --> 00:39:07.166
And then, yes Benji, take a deep
breath in and out and relax the

00:39:07.166 --> 00:39:09.792
weight of your body completely
and fully into the earth.

00:39:12.333 --> 00:39:16.125
Take a second to observe your
breath and notice how you feel.

00:39:17.834 --> 00:39:23.041
Lean in, notice if the energetic
body has shifted or changed

00:39:23.041 --> 00:39:25.875
since before you
started this practice.

00:39:25.875 --> 00:39:28.417
Feel the warmth on
your skin and notice,

00:39:30.583 --> 00:39:34.125
notice what it feels
like to be alive today.

00:39:37.625 --> 00:39:41.834
And when you're really in tune
with the creative process

00:39:41.834 --> 00:39:43.875
you don't take
anything for granted.

00:39:43.875 --> 00:39:47.625
Not a single breath,
not a single gesture,

00:39:48.667 --> 00:39:50.667
not a single day.

00:39:54.750 --> 00:39:58.708
In an honest and rich creative
relationship anything is

00:39:58.708 --> 00:40:02.875
possible and all
ideas are welcome.

00:40:14.875 --> 00:40:17.542
Take one more quiet breath here.

00:40:17.542 --> 00:40:20.458
Feel the warmth of
your hands on your

00:40:20.458 --> 00:40:22.125
heart space and on your belly.

00:40:22.125 --> 00:40:27.125
Two deep listening points and
may we all take this

00:40:29.125 --> 00:40:34.333
creative energy in all
it's magnificient powers

00:40:34.333 --> 00:40:37.083
with us off the mat and
into the rest of our day.

00:40:37.083 --> 00:40:39.625
Keep an open mind.

00:40:39.625 --> 00:40:42.875
Work to maintain an open heart.

00:40:42.875 --> 00:40:45.834
And as always,
find what feels good.

00:40:49.125 --> 00:40:50.959
Gently bring the palms together.

00:40:50.959 --> 00:40:53.333
Thumbs right up
to the third eye.

00:40:57.250 --> 00:41:01.208
One last big group breath,
people all around the world.

00:41:01.208 --> 00:41:03.500
We are one, let's
take a deep breath in.

00:41:05.959 --> 00:41:09.417
And we finish today's
practice by whispering

00:41:11.166 --> 00:41:12.458
Namaste.

00:41:12.458 --> 00:41:16.208
(gentle music)