WEBVTT

00:00:00.701 --> 00:00:02.602
- Hey everyone and 
welcome to Yoga With Adriene.

00:00:02.602 --> 00:00:05.539
I'm Adriene and this is Benji
and today we have an awesome

00:00:05.539 --> 00:00:09.209
practice to remind you that you
are awesome and you are loved so

00:00:09.209 --> 00:00:12.179
hop into something 
comfy and let's get started.

00:00:12.179 --> 00:00:15.782
(gentle music)

00:00:24.799 --> 00:00:28.470
Alright my darling friends,
let's begin seated.

00:00:28.470 --> 00:00:31.248
Come on down to the ground.

00:00:32.966 --> 00:00:35.302
Sit up nice and tall and just
take your time just getting

00:00:35.302 --> 00:00:36.896
settled in here.

00:00:36.896 --> 00:00:38.572
The fact that you 
selected this video,

00:00:38.572 --> 00:00:41.575
that you're taking a short
amount of time to just plug in

00:00:41.575 --> 00:00:45.345
and practice and 
find what feels good,

00:00:45.345 --> 00:00:46.113
it's a big deal.

00:00:46.113 --> 00:00:49.583
Especially if you're feeling a
little off or you're feeling

00:00:49.583 --> 00:00:52.853
like you could use some
healing or just some good vibes.

00:00:52.853 --> 00:00:56.173
So we're going to make sure to

00:00:56.173 --> 00:00:59.192
provide that today or at least

00:00:59.192 --> 00:01:04.397
aim to do our best to provide
you with an opportunity to just

00:01:04.397 --> 00:01:09.136
tend to whatever it is you're
feeling and hopefully you step

00:01:09.136 --> 00:01:14.127
off the mat with a 
connection to your heart

00:01:14.127 --> 00:01:18.139
and the connection to your power

00:01:18.139 --> 00:01:22.359
and a connection to

00:01:22.365 --> 00:01:24.506
how awesome you are.

00:01:24.511 --> 00:01:26.820
So hopefully by now 
you're on the ground here,

00:01:26.820 --> 00:01:28.655
sitting up nice and tall.

00:01:28.655 --> 00:01:30.958
We're gonna slowly draw the
hands together at the heart,

00:01:30.958 --> 00:01:32.932
Anjuli Mudra and close the eyes.

00:01:35.703 --> 00:01:38.966
We'll take a second here
together so I say together to

00:01:38.966 --> 00:01:42.169
remind you that 
you're not alone.

00:01:42.169 --> 00:01:44.845
And while you do have the task

00:01:44.845 --> 00:01:49.108
of tending to 
your individual self,

00:01:49.108 --> 00:01:53.097
there is this idea that we
embrace in yoga practice that

00:01:53.097 --> 00:01:56.857
we are one and that

00:01:56.861 --> 00:01:59.453
we are a reflection 
of one another.

00:02:01.929 --> 00:02:05.325
And particularly through Yoga
With Adriene channel and this

00:02:05.325 --> 00:02:10.030
community we have the 
opportunity to see and be

00:02:10.030 --> 00:02:13.900
reminded time and time 
again that you're not alone.

00:02:17.427 --> 00:02:21.398
So it's kind of a lot to chew on
here as you begin to settle in

00:02:21.398 --> 00:02:23.490
to the present moment.

00:02:24.659 --> 00:02:29.583
I invite you to start 
to notice your breath.

00:02:29.583 --> 00:02:32.619
And in this tune in you're just
taking a second to acknowledge

00:02:32.619 --> 00:02:37.121
whatever it is you're feeling
and do that in a way where you

00:02:37.121 --> 00:02:39.793
don't have to 
identify good or bad.

00:02:39.793 --> 00:02:42.891
Just simply notice what is.

00:02:53.340 --> 00:02:56.243
And then if you're 
feeling stuck here already,

00:02:56.243 --> 00:02:59.913
totally normal, 
you're not alone,

00:02:59.913 --> 00:03:02.732
start to listen to 
the sound of your breath.

00:03:02.732 --> 00:03:06.526
Your song. Your spirit.

00:03:09.156 --> 00:03:11.491
So we're gonna 
inhale deeply here.

00:03:11.491 --> 00:03:13.927
Breathe in.

00:03:13.927 --> 00:03:17.064
Listen, listen, listen 
and then as you exhale,

00:03:17.064 --> 00:03:20.216
keep listening, breathe out.

00:03:23.159 --> 00:03:27.789
And then slowly lift your heart
as you continue to breathe in.

00:03:30.343 --> 00:03:33.747
And welcome a 
softening of the shoulders,

00:03:33.747 --> 00:03:37.350
the head, the neck, just nice
and easy stacked over the heart

00:03:37.350 --> 00:03:39.352
as you breathe out.

00:03:40.620 --> 00:03:44.391
And if you get sleepy here or
frustrated or whatever's coming

00:03:44.391 --> 00:03:48.649
up just embrace it 
with love and with care

00:03:48.649 --> 00:03:51.965
and commit to doing this 
whole practice until the end.

00:03:51.965 --> 00:03:53.967
It's not a long one.

00:03:57.804 --> 00:04:00.006
Great, take one 
more breath here.

00:04:00.006 --> 00:04:01.741
A quiet moment to yourself.

00:04:01.741 --> 00:04:05.078
Just acknowledging who you
are and where you are today.

00:04:05.078 --> 00:04:07.514
There's such power 
in just acknowledging

00:04:07.514 --> 00:04:08.582
exactly where you are.

00:04:08.582 --> 00:04:12.709
Not having to 
hide it or mask it.

00:04:17.743 --> 00:04:21.327
Sweet, then gently begin to
bow the head to the heart.

00:04:21.327 --> 00:04:23.897
Feel a nice long stretch
through the back of the neck.

00:04:26.324 --> 00:04:28.535
And then slowly 
bat the eyelashes.

00:04:28.535 --> 00:04:30.276
Flutter them open.

00:04:30.276 --> 00:04:34.841
And we'll come all the way
up to cross-legged position.

00:04:34.841 --> 00:04:38.044
Hands can rest gently 
on the knees or the thighs.

00:04:38.044 --> 00:04:41.214
Great, drop the 
chin to the chest.

00:04:41.214 --> 00:04:42.549
And then look 
up towards the sky.

00:04:42.549 --> 00:04:44.217
Careful not to 
crunch the back of the neck.

00:04:44.217 --> 00:04:48.321
Think about drawing a 
line with your nose down.

00:04:48.321 --> 00:04:50.323
And then up.

00:04:51.391 --> 00:04:54.018
Down.

00:04:54.018 --> 00:04:56.129
And then up.

00:04:56.129 --> 00:04:57.464
Great, bring it back to center.

00:04:57.464 --> 00:04:59.099
Now side to side.

00:04:59.099 --> 00:05:01.234
Look to the right.

00:05:01.234 --> 00:05:02.169
And then to the left.

00:05:02.169 --> 00:05:04.905
And then just again, think about
drawing a straight line with

00:05:04.905 --> 00:05:06.907
your nose back and forth.

00:05:09.376 --> 00:05:12.345
Keep the spine nice and long
here and if you need to close

00:05:12.345 --> 00:05:16.683
your eyes and really imagine
or visualize the muscles that

00:05:16.683 --> 00:05:20.554
you're stretching, 
the length that you're creating

00:05:20.554 --> 00:05:23.455
each loving gesture.

00:05:26.126 --> 00:05:27.627
Cool and come back to center.

00:05:27.627 --> 00:05:31.431
We're gonna slowly, lovingly
move forward on to all fours.

00:05:35.613 --> 00:05:38.838
And come into your power here
by syncing up with your breath.

00:05:38.838 --> 00:05:42.642
Inhale, drop the belly,
open the chest.

00:05:42.642 --> 00:05:44.644
And exhale, round through.

00:05:44.644 --> 00:05:48.604
Claw through the fingertips,
breathe out.

00:05:48.604 --> 00:05:52.750
Inhale, rolling 
through nice and slow.

00:05:54.043 --> 00:05:58.858
And exhale, rounding through,
nice and slow.

00:05:58.858 --> 00:06:02.254
One more time to the sound,
to the rhythm of your breath.

00:06:08.068 --> 00:06:10.570
And then inhale, come 
back to Tabletop Position.

00:06:10.570 --> 00:06:14.341
You're gonna curl just the right
toes under and kick them out.

00:06:14.341 --> 00:06:18.411
So right leg is straight, you
have a soft bend in both elbows.

00:06:18.411 --> 00:06:21.147
Now draw your navel 
in up towards your spine.

00:06:21.147 --> 00:06:23.583
Feel that connection 
around your solar plexus,

00:06:23.583 --> 00:06:25.819
your core, lighting 
just a little bit of a match,

00:06:25.819 --> 00:06:27.287
a little fire there.

00:06:27.287 --> 00:06:30.290
And then you're gonna rock front
to back and breath in and out

00:06:30.290 --> 00:06:31.891
like you love yourself.

00:06:31.891 --> 00:06:37.073
Slowly bringing your mind's eye,
your attention to the sensations

00:06:37.073 --> 00:06:40.107
of the body and not whatever
baggage or thoughts you've come

00:06:40.107 --> 00:06:42.702
on to the mat with.

00:06:42.702 --> 00:06:44.137
So we've taken a 
second to tune in,

00:06:44.137 --> 00:06:46.673
now we're going to 
use the physical practice

00:06:46.673 --> 00:06:47.774
to guide the energy and

00:06:47.774 --> 00:06:52.112
hopefully flush out just 
a little bit of tension

00:06:52.112 --> 00:06:54.414
or stress or toxicity.

00:06:54.414 --> 00:06:56.216
Anything that you might be
carrying around that you just

00:06:56.216 --> 00:06:59.386
simply don't need any more
that might be making you feel a

00:06:59.386 --> 00:07:02.221
little less than.

00:07:03.356 --> 00:07:05.859
Which is totally normal,
totally human.

00:07:05.859 --> 00:07:07.236
Alright, here we go.

00:07:07.236 --> 00:07:09.529
You're gonna find stillness now
in the back leg and we're gonna

00:07:09.529 --> 00:07:11.731
send the left 
fingertips forward.

00:07:11.731 --> 00:07:14.834
Inhale in, exhale, lift 
the right inner thigh up.

00:07:14.834 --> 00:07:17.337
So right toes are 
hovering above the ground.

00:07:17.337 --> 00:07:18.938
Turn your toes 
down toward the earth.

00:07:18.938 --> 00:07:22.442
Inhale in again and 
then on your next exhale

00:07:22.442 --> 00:07:24.411
round everything through.

00:07:24.411 --> 00:07:27.447
Chin to chest, navel draws up,
knee to nose.

00:07:27.447 --> 00:07:30.917
Great, inhale, 
carving lines through space.

00:07:30.917 --> 00:07:34.287
Open and extend,
straighten the arm, the leg.

00:07:34.287 --> 00:07:36.723
And then exhale, 
bend elbow and knee.

00:07:36.723 --> 00:07:38.358
Bring it in.

00:07:38.358 --> 00:07:39.893
One more time, 
you got it, inhale,

00:07:39.893 --> 00:07:43.229
welcome a little heat 
to the body and exhale,

00:07:43.229 --> 00:07:46.065
focus on this gesture.

00:07:47.300 --> 00:07:50.737
Beautiful then slowly 
come back to Tabletop Position.

00:07:50.737 --> 00:07:54.674
Curl the left toes under 
and send the left leg out.

00:07:54.674 --> 00:07:58.411
Continue to focus and refocus
on the sound of your breath.

00:07:58.411 --> 00:08:01.014
We'll start to rock front
and back feeling that opening

00:08:01.014 --> 00:08:03.309
through the 
back of the left leg,

00:08:03.309 --> 00:08:06.052
the foot, the ankle.

00:08:06.052 --> 00:08:09.289
You also have and opportunity
here to find more integrity in

00:08:09.289 --> 00:08:13.393
the spine by lifting the front
body up to meet the back body as

00:08:13.393 --> 00:08:16.029
well as finding nice 
long length through your neck.

00:08:16.029 --> 00:08:19.065
Your gorgeous, gorgeous neck.

00:08:19.065 --> 00:08:23.269
This connection from our head,
mental energy,

00:08:23.269 --> 00:08:28.241
to the heart,
your emotional energy. Right?

00:08:28.241 --> 00:08:29.709
Okey doke, find stillness.

00:08:29.709 --> 00:08:32.511
When you're ready, find your
foundation nice and strong.

00:08:32.511 --> 00:08:34.780
Find support from within.
You got it.

00:08:34.780 --> 00:08:36.582
And then reach the 
right fingertips forward.

00:08:36.582 --> 00:08:38.118
Really, really reach.

00:08:38.118 --> 00:08:40.720
And then when you're ready,
inhale in, exhale, lift off.

00:08:40.720 --> 00:08:43.256
Left inner thigh lifting.

00:08:43.256 --> 00:08:44.791
Turn the left toes down,
you got it.

00:08:44.791 --> 00:08:48.361
Now we're creating a 
full body experience here.

00:08:48.361 --> 00:08:51.164
One more big breath in 
and on your next exhale,

00:08:51.164 --> 00:08:55.154
round and squeeze it 
through back to center.

00:08:55.154 --> 00:08:57.670
Nice, inhale, spread 
the fingers and toes,

00:08:57.670 --> 00:08:59.939
find extension.

00:08:59.939 --> 00:09:03.376
And exhale, rounding 
through chin to chest.

00:09:03.376 --> 00:09:05.045
Make the most of it.

00:09:05.045 --> 00:09:06.079
Nice, one more time.

00:09:06.079 --> 00:09:09.449
Strong and steady building
strength in that left arm.

00:09:09.449 --> 00:09:11.251
And exhale, 
connect to your core,

00:09:11.251 --> 00:09:12.552
navel draws up, up, up.

00:09:12.552 --> 00:09:14.621
Squeeze and lift,
squeeze and lift.

00:09:14.621 --> 00:09:16.356
And then release 
everything to the ground.

00:09:16.356 --> 00:09:18.057
Awesome, big toes come to touch.

00:09:18.057 --> 00:09:20.445
Knees super wide.

00:09:20.445 --> 00:09:23.039
Inhale, drop the belly, 
feel that stretch

00:09:23.039 --> 00:09:24.564
through the front body.

00:09:24.564 --> 00:09:26.399
And then exhale, 
send the hips back.

00:09:26.399 --> 00:09:29.436
You're gonna walk 
the fingertips forward and

00:09:29.436 --> 00:09:31.471
then melt your 
heart to the earth.

00:09:31.471 --> 00:09:33.106
Surrender, close your eyes.

00:09:33.106 --> 00:09:35.308
Allow yourself to 
really relax here.

00:09:36.631 --> 00:09:41.281
Calm the nervous 
system by keeping smooth,

00:09:41.281 --> 00:09:43.616
slow, controlled breaths going.

00:09:45.561 --> 00:09:48.793
And then here's just a lovely
little shape to close your eyes

00:09:48.793 --> 00:09:52.759
and really embody a surrender.

00:09:52.759 --> 00:09:55.434
Surrender to that 
which you can not control.

00:09:59.399 --> 00:10:01.401
Melt your heart to the earth.

00:10:02.902 --> 00:10:04.904
And trust.

00:10:06.406 --> 00:10:11.778
There's an opportunity here
to quietly say to yourself,

00:10:11.778 --> 00:10:14.848
you can either whisper it out
loud or just on the inside,

00:10:16.983 --> 00:10:19.921
"Everything is as it should be."

00:10:27.060 --> 00:10:30.296
Now activating this next 
motion from your lower ribs,

00:10:30.296 --> 00:10:33.266
that third chakra which 
is all about confidence.

00:10:33.266 --> 00:10:37.337
It's all about your personal
power so hug the lower ribs in,

00:10:37.337 --> 00:10:40.740
draw the lower belly in towards
the center and then let that be

00:10:40.740 --> 00:10:43.743
what lifts you up and you're
gonna slowly come forward,

00:10:43.743 --> 00:10:47.780
walk the knees in, and then nice
and easy you're gonna curl the

00:10:47.780 --> 00:10:52.418
toes under and then we're gonna
peel it up to Downward Dog.

00:10:52.418 --> 00:10:55.989
Same thing, try to keep those
lower ribs hugging in here.

00:10:55.989 --> 00:10:58.791
Connecting to that power point.

00:10:58.791 --> 00:11:00.960
Just above the navel.

00:11:00.960 --> 00:11:02.464
And then peddle it out.

00:11:02.464 --> 00:11:04.270
Find what feels good here.

00:11:04.270 --> 00:11:07.534
Upper arm bones rotate out.

00:11:07.534 --> 00:11:11.905
Nice, long refreshing breaths
in and out through the nose.

00:11:11.905 --> 00:11:14.374
Exhaling out through 
the mouth whenever you need.

00:11:14.374 --> 00:11:17.110
So don't be shy, 
give a nice sigh out

00:11:17.110 --> 00:11:20.013
whenever you need to let go.

00:11:20.013 --> 00:11:22.015
Surprise yourself.

00:11:24.284 --> 00:11:26.219
And then press into 
your fingerprints,

00:11:26.219 --> 00:11:28.521
press into your index 
finger and thumb firmly.

00:11:28.521 --> 00:11:32.125
You're gonna bring the big
toes in just a bit and then once

00:11:32.125 --> 00:11:35.195
again we're gonna connect to
that place just above the navel,

00:11:35.195 --> 00:11:37.730
the lower ribs hug in as you
squeeze right knee into chest.

00:11:37.730 --> 00:11:39.732
Just a little 
pike position here.

00:11:39.732 --> 00:11:40.934
Connecting to your core.

00:11:40.934 --> 00:11:43.339
Arms may start to shake 
or tremble here, you got it.

00:11:43.339 --> 00:11:47.240
Breathing deep 
for five, four, three.

00:11:47.240 --> 00:11:50.643
It's like a cross 
between a flamingo and a dog.

00:11:50.643 --> 00:11:53.913
And then release 
right toes to the ground.

00:11:53.913 --> 00:11:54.661
Stick with it.

00:11:54.661 --> 00:11:57.350
Upper arm bones rotate 
out so you have that brace.

00:11:57.350 --> 00:11:59.719
Press into the fingertips, take
pressure out of the wrists and

00:11:59.719 --> 00:12:01.387
slowly pike up 
through the left knee.

00:12:01.387 --> 00:12:03.022
Connect to your core.

00:12:03.022 --> 00:12:05.959
Lower abs and upper abs
cinching in towards the middle,

00:12:05.959 --> 00:12:08.428
towards that strong 
power point, your third chakra.

00:12:08.428 --> 00:12:12.265
We're here for three, two.

00:12:12.265 --> 00:12:14.650
Nice work, release on the one.

00:12:14.650 --> 00:12:18.671
Bend the knees, 
slowly lower to the ground.

00:12:18.671 --> 00:12:20.006
You're gonna bring 
the knees together,

00:12:20.006 --> 00:12:25.311
really together for Hero Pose
or if this shape is not for you,

00:12:25.311 --> 00:12:27.146
then you'll just come to 
a nice, comfortable seat.

00:12:27.146 --> 00:12:31.217
Everyone allow your palms to go
face up as you rest them gently

00:12:31.217 --> 00:12:32.928
on the knees or the thighs and

00:12:32.928 --> 00:12:35.555
feel that flush of energy 
in the body here.

00:12:35.555 --> 00:12:37.690
Close your eyes so 
you can really connect.

00:12:41.661 --> 00:12:45.995
So this shape
is called Virasana, the hero.

00:12:47.934 --> 00:12:50.937
So take a couple cycles of
breath to really embody this

00:12:50.937 --> 00:12:52.739
pose, whatever 
that means to you.

00:12:52.739 --> 00:12:55.541
Close your eyes.

00:12:55.541 --> 00:12:57.329
Listen to the 
sound of your breath.

00:13:07.285 --> 00:13:11.824
Nice, beautiful 
big breath in here.

00:13:11.824 --> 00:13:13.660
Exhale to flutter the eyelashes.

00:13:13.660 --> 00:13:14.894
Eyes open and you're just gonna

00:13:14.894 --> 00:13:16.829
take a nice easy 
twist to the left.

00:13:16.829 --> 00:13:19.432
Breathing into 
lower belly reserves.

00:13:19.432 --> 00:13:22.068
So lots of love 
in as you breath in,

00:13:22.068 --> 00:13:25.071
down, down, down 
towards the lower belly.

00:13:25.071 --> 00:13:28.741
And then lots of 
love out as you twist.

00:13:28.741 --> 00:13:32.930
One more time, 
inhale lots of love in.

00:13:32.930 --> 00:13:36.883
And exhale, twist.

00:13:36.883 --> 00:13:39.844
Back to center.
From your center, move.

00:13:39.844 --> 00:13:43.256
So keep the spine, 
midline connected here

00:13:43.256 --> 00:13:45.892
and then here we go inhale in.

00:13:45.892 --> 00:13:48.457
Exhale, twist to the right.

00:13:49.664 --> 00:13:53.266
Inhale to lift and lengthen.

00:13:53.266 --> 00:13:54.534
And exhale to twist.

00:13:54.534 --> 00:13:56.769
Now as you inhale,
drop awareness,

00:13:56.769 --> 00:14:00.840
drop that breath down into the
diaphragm down in to the belly,

00:14:00.840 --> 00:14:02.442
towards your guts.
Inhale.

00:14:02.442 --> 00:14:05.745
Think lots of love in.

00:14:05.745 --> 00:14:08.177
Exhale, lots of love out.

00:14:10.483 --> 00:14:13.286
Sweet, come back 
to center, very nice.

00:14:13.286 --> 00:14:15.688
We're gonna come 
forward into a Plank.

00:14:15.688 --> 00:14:19.762
So even if this little bit is 
a struggle here, stick with it.

00:14:19.762 --> 00:14:23.563
Stick with your breath and see
if you can push yourself to

00:14:23.563 --> 00:14:24.831
your appropriate 
edge here, right?

00:14:24.831 --> 00:14:27.567
This is designed 
this way for a reason.

00:14:27.567 --> 00:14:30.136
Want you to connect to your
power and we'll add a little

00:14:30.136 --> 00:14:32.930
mantra to it as well.
So here we go.

00:14:32.930 --> 00:14:35.427
Plank Position.
Or Half Plank!

00:14:35.427 --> 00:14:38.411
You can work in the same 
Plank posture in the spine,

00:14:38.411 --> 00:14:44.083
in the arms, and in the neck
with the toes up and knees down.

00:14:44.083 --> 00:14:45.351
So same thing.

00:14:45.351 --> 00:14:47.687
So find your 
version of Plank today.

00:14:47.687 --> 00:14:48.421
And here we go.

00:14:48.421 --> 00:14:50.823
We're gonna go 
left hand to the ground,

00:14:50.823 --> 00:14:53.726
come on to the outer 
edge of your left foot.

00:14:53.726 --> 00:14:54.961
Turn.

00:14:54.961 --> 00:14:57.697
Inhale, open right 
fingertips to the sky.

00:14:58.910 --> 00:15:02.135
And then exhale, bring it down.

00:15:02.135 --> 00:15:04.270
Now, right hand 
comes to the earth.

00:15:04.270 --> 00:15:07.406
We turn on to the 
outer edge of the right foot.

00:15:07.406 --> 00:15:10.877
Inhale, left fingertips 
reach up towards the sky.

00:15:11.921 --> 00:15:13.479
And back to center.

00:15:13.479 --> 00:15:15.248
Now keep it going,
nice and slow.

00:15:16.761 --> 00:15:18.851
So how you handle 
yourself here is everything.

00:15:18.851 --> 00:15:22.722
Lift the hips, 
if you're on the knees,

00:15:22.722 --> 00:15:25.358
you're gonna slowly 
just come on to one side.

00:15:25.358 --> 00:15:27.693
Inhale, pull up 
and do a twist here.

00:15:27.693 --> 00:15:31.097
Keep head, heart and pelvis
in one line and then slowly,

00:15:31.097 --> 00:15:33.166
gently, come through center.

00:15:33.166 --> 00:15:36.202
Stack and lift.

00:15:36.202 --> 00:15:37.637
So keep it going here.

00:15:37.637 --> 00:15:39.138
Connect to your core.

00:15:43.160 --> 00:15:43.876
You're doing great.

00:15:43.876 --> 00:15:48.681
Inhale to reach up, 
exhale to come back down.

00:15:48.681 --> 00:15:51.684
And the next time you're on
the outer edge of the left foot,

00:15:51.684 --> 00:15:54.503
right fingertips
towards the sky, pause.

00:15:54.503 --> 00:15:56.022
Lift the hips up.

00:15:56.022 --> 00:15:57.523
Lengthen through 
the crown of the head,

00:15:57.523 --> 00:16:00.126
reach your tail towards 
the back edge of your mat.

00:16:00.126 --> 00:16:03.095
Now check it out, you're gonna
slowly come all the way back

00:16:03.095 --> 00:16:06.699
down, lower the knees, 
and thread the needle here.

00:16:06.699 --> 00:16:08.534
Come on to your right ear.

00:16:09.921 --> 00:16:12.672
Press into your left palm.

00:16:12.672 --> 00:16:15.241
Left elbow towards the sky.

00:16:15.241 --> 00:16:17.944
Detox, breathe into your belly.

00:16:17.944 --> 00:16:20.847
And exhale to let something go.

00:16:20.847 --> 00:16:22.444
Nice, come back to center.

00:16:22.444 --> 00:16:25.218
Return to your 
Plank or Half Plank.

00:16:25.218 --> 00:16:27.987
Right hand comes to the earth,
inhale turn on to the outer edge

00:16:27.987 --> 00:16:28.921
of your right foot.

00:16:28.921 --> 00:16:31.123
Reach towards the 
sky here and pause.

00:16:31.123 --> 00:16:32.658
Draw the shoulders 
away from the ears.

00:16:32.658 --> 00:16:34.126
Welcome that shake,
that tremble.

00:16:34.126 --> 00:16:37.530
We're flushing out the body,
moving the energy so you can

00:16:37.530 --> 00:16:40.132
feel good when you step up off
the mat so you feel confident

00:16:40.132 --> 00:16:42.435
and comfortable 
in your own skin.

00:16:42.435 --> 00:16:44.403
Inhale, lift the hips.

00:16:44.403 --> 00:16:46.105
Exhale, nice and slow.

00:16:46.105 --> 00:16:47.173
Negotiate.

00:16:47.173 --> 00:16:48.241
Knees come to the ground.

00:16:48.241 --> 00:16:50.943
Thread the needle, left
fingertips go in and underneath

00:16:50.943 --> 00:16:51.777
the bridge of the right arm.

00:16:51.777 --> 00:16:56.849
Press into your right hand 
and an amazing twist.

00:16:56.849 --> 00:17:01.020
Moving the energy that 
runs up and down the spine.

00:17:01.020 --> 00:17:03.194
Inhale deeply.

00:17:03.194 --> 00:17:04.757
Exhale completely.

00:17:05.891 --> 00:17:06.934
Awesome.

00:17:06.934 --> 00:17:09.262
Come back to center,
stick with me guys.

00:17:09.262 --> 00:17:10.529
Here we go, right into it.

00:17:10.529 --> 00:17:13.366
Just flicked my hair. (laughs)

00:17:13.366 --> 00:17:14.567
It's working!

00:17:14.567 --> 00:17:17.303
We're gonna come 
onto the forearms here.

00:17:17.303 --> 00:17:19.038
You can either interlace 
the fingertips here

00:17:19.038 --> 00:17:20.705
or keep them wide.

00:17:20.705 --> 00:17:23.175
I'm gonna recommend interlacing
and then if you don't like that

00:17:23.175 --> 00:17:25.345
you can change 
it but start there.

00:17:25.345 --> 00:17:29.782
And then we're gonna 
slowly send the heels back.

00:17:29.782 --> 00:17:34.253
And straighten through the
legs and we come here to breath.

00:17:34.253 --> 00:17:36.489
To shake.

00:17:36.489 --> 00:17:39.292
To focus our gaze downward.

00:17:39.292 --> 00:17:41.727
Think about your lower belly.

00:17:41.727 --> 00:17:45.865
Drawing in and up and then your
upper abdominals drawing down.

00:17:45.865 --> 00:17:48.200
So everything cinching 
towards the middle here.

00:17:48.200 --> 00:17:51.370
Hip points try to 
shine up towards your face.

00:17:51.370 --> 00:17:54.373
And we're here for 
five, four, you got it.

00:17:54.373 --> 00:17:55.207
Stick with me.

00:17:55.207 --> 00:17:59.946
Three, two and then lower 
everything down on the one.

00:17:59.946 --> 00:18:01.957
Awesome work.

00:18:01.957 --> 00:18:05.551
You're gonna create a little
pillow for your forehead with

00:18:05.551 --> 00:18:09.254
your palms and then just rest
your forehead on your palms.

00:18:09.254 --> 00:18:11.524
Bring the big toes 
to touch and then allow,

00:18:11.524 --> 00:18:13.593
you can physically 
adjust so it feels really good.

00:18:13.593 --> 00:18:17.496
Allow your heels to splay out
left to right and you soften and

00:18:17.496 --> 00:18:19.498
you breath into your belly.

00:18:30.396 --> 00:18:33.279
Nice and then 
slowly lift the forehead,

00:18:33.279 --> 00:18:34.947
bat the eyelashes open.

00:18:34.947 --> 00:18:37.383
One more time we're gonna 
come to that Forearm Plank.

00:18:37.383 --> 00:18:39.685
If you want to try a different
variation here you can,

00:18:39.685 --> 00:18:41.587
otherwise 
interlace the fingertips,

00:18:41.587 --> 00:18:43.522
curl the toes under, inhale in.

00:18:43.522 --> 00:18:46.459
Exhale, draw the navel up and in
and this is where our mantra's

00:18:46.459 --> 00:18:48.127
gonna come into play.

00:18:48.127 --> 00:18:51.230
So here we go, we're really
reaching sits bones to heels.

00:18:51.230 --> 00:18:53.099
We're reaching the 
heels actively back.

00:18:53.099 --> 00:18:54.867
Tail really reaching back.

00:18:54.867 --> 00:18:56.869
Crown really reaching forward.

00:18:56.869 --> 00:18:58.371
Now press into your elbows,

00:18:58.371 --> 00:19:00.573
draw your shoulders 
away from the ears.

00:19:00.573 --> 00:19:02.174
Lower belly draws in.

00:19:02.174 --> 00:19:04.577
Upper abs down in 
towards the middle.

00:19:04.577 --> 00:19:07.329
Everything's cinching in 
towards that third chakra.

00:19:07.329 --> 00:19:09.682
And the mantra here is,
"I am strong."

00:19:09.682 --> 00:19:12.752
Quietly whisper to yourself,
"I am strong."

00:19:12.752 --> 00:19:15.087
I am strong.

00:19:15.087 --> 00:19:16.322
Good, we're here for five.

00:19:16.322 --> 00:19:17.623
Repeat the mantra if you like.

00:19:17.623 --> 00:19:21.727
Four, three, two.

00:19:21.727 --> 00:19:23.829
Awesome, release on the one.

00:19:23.829 --> 00:19:26.832
Come all the way 
down back to your pillow,

00:19:26.832 --> 00:19:29.001
big toes to touch,
heels splay out.

00:19:29.001 --> 00:19:31.570
This time shake 
the hips a little.

00:19:31.570 --> 00:19:33.522
Shake your booty a 
little left to right.

00:19:34.920 --> 00:19:37.948
Let your breath do what it wants
to do here which is probably

00:19:37.950 --> 00:19:42.488
nice, big, deep, full 
loving inhalations and

00:19:42.488 --> 00:19:47.610
nice, long, releasing exhales.

00:19:52.345 --> 00:19:55.144
Relax your back.

00:19:55.144 --> 00:19:58.097
Relax your shoulders.

00:19:58.097 --> 00:19:59.465
And since you're 
kind of safe here,

00:19:59.465 --> 00:20:01.667
hidden, in case you're
practicing with someone and you

00:20:01.667 --> 00:20:04.804
just feel a little 
insecure still just (sighs)

00:20:04.804 --> 00:20:08.598
open the mouth.
Let your jaw just soften.

00:20:13.947 --> 00:20:18.951
So fearful 
thoughts are a part of life.

00:20:21.666 --> 00:20:26.759
That wave of anxiety that 
can blanket each and

00:20:26.759 --> 00:20:31.265
every one of us, a part of life.

00:20:32.665 --> 00:20:36.235
But the yoga practice 
offers us so many tools

00:20:36.235 --> 00:20:40.773
and an opportunity
to move that energy.

00:20:45.711 --> 00:20:50.816
Nice and slow, lift the head and
you'll bring the toes and heels

00:20:50.816 --> 00:20:53.819
in line with the hip points and
we're just going to slide the

00:20:53.819 --> 00:20:55.588
hands right 
underneath the shoulders.

00:20:55.588 --> 00:20:58.924
Tuck the elbows into the 
side body and catch a wave.

00:20:58.924 --> 00:21:01.652
Here we go.
Inhale, Baby Cobra.

00:21:03.178 --> 00:21:05.807
Exhale to release.

00:21:07.099 --> 00:21:09.034
Here we go, inhale.

00:21:09.034 --> 00:21:12.793
Mama Cobra or just 
a little bit higher.

00:21:12.793 --> 00:21:13.906
Oh yeah.

00:21:13.906 --> 00:21:16.991
Strengthening through the spine.

00:21:16.991 --> 00:21:18.463
And then last one.

00:21:18.463 --> 00:21:20.412
Careful not to push it.

00:21:20.412 --> 00:21:22.274
Just meet your 
appropriate edge here.

00:21:26.437 --> 00:21:27.386
Nice.

00:21:27.386 --> 00:21:29.221
Curl the toes under.

00:21:29.221 --> 00:21:32.825
Press up to all fours.

00:21:32.825 --> 00:21:34.793
Walk the knees together.

00:21:34.793 --> 00:21:36.896
Send the sits bones back.

00:21:36.896 --> 00:21:39.732
Paint your yoga 
mat beautiful color.

00:21:39.732 --> 00:21:43.269
Paint the fingertips all the
way down and come into Balasana.

00:21:45.096 --> 00:21:48.340
Alright, last beats 
of the practice here.

00:21:51.547 --> 00:21:55.281
Let your shoulders relax.

00:21:55.281 --> 00:21:57.496
Feel your breath.

00:22:01.945 --> 00:22:07.389
Quietly whisper to yourself,
"I got this."

00:22:17.979 --> 00:22:21.707
Then when you're ready, press
into the ground and try to move

00:22:21.707 --> 00:22:26.245
from your center as 
you slowly, articulately,

00:22:26.245 --> 00:22:28.247
roll up through the spine.

00:22:29.715 --> 00:22:33.519
Again, if Hero Pose is not good
for your knees or your body,

00:22:33.519 --> 00:22:36.551
you'll find your own Hero Pose

00:22:37.740 --> 00:22:41.894
and we'll meet there with 
hands back at the heart.

00:22:46.065 --> 00:22:47.366
Alright, nice active breath.

00:22:47.366 --> 00:22:49.071
Inhale lots of love in.

00:22:50.148 --> 00:22:53.606
Exhale lots of love out.

00:22:53.606 --> 00:22:56.742
Let us know how you're feeling
after this practice in the

00:22:56.742 --> 00:22:58.110
comments section down below.

00:22:58.110 --> 00:23:00.568
Let's connect.
Let's keep talking.

00:23:00.568 --> 00:23:02.548
Let's make sure 
to remember that

00:23:02.548 --> 00:23:05.284
this is about having
a conversation.

00:23:05.284 --> 00:23:10.089
Keepin' it real so that 
we can find what feels good,

00:23:10.089 --> 00:23:12.671
serve ourselves 
and serve each other.

00:23:12.671 --> 00:23:13.859
Alright, I love you guys.

00:23:13.859 --> 00:23:15.294
Bring the thumbs 
right up to the third eye.

00:23:15.294 --> 00:23:18.018
You did great work.
Thank you for being here.

00:23:18.719 --> 00:23:21.415
One last breath in.

00:23:21.415 --> 00:23:23.837
And then we breathe out to bow.

00:23:25.846 --> 00:23:27.591
Namaste.

00:23:27.591 --> 00:23:32.261
(gentle music)