WEBVTT

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- Howdy everyone and
welcome to Yoga With Adriene.

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I am Adriene and this is Benji
and today we have a special

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yoga for post traumatic stress.

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So for this practice I invite
you to bring a little folded

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towel or blanky to the mat and

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hop into something comfy
and let's get started.

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(gentle music)

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Okay my darling friends,

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let's begin in a nice
comfortable seat.

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You're gonna come on to the
ground and I encourage you to

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use a little blanket or use a
folded towel to lift the hips

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so you can find
length in your spine.

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So right away I would like
to invite you to slow down.

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Even just
getting set up for this.

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There's plenty of time.

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You don't need to rush.

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We're gonna do some affective
movements and affective breaths

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today that are gonna
get right to the point,

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calm the nervous system.

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Kind of get us out of that fight
or flight mode a little bit and

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yeah, just regulate everything.

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So a really affective thing
so you don't need to rush.

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We don't need to
try to master this or,

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you know, hurry.
We can enjoy

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just a little bit
taking this time

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for ourselves.

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So even getting in
this beginning position,

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just notice if you
were kind of rushed.

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There was kind of
this anxious energy.

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If there was,
it's totally normal.

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That's why I'm talking about
this so that we can slowly begin

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to use this time to just
become more aware of

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what our system's doing,

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how we're
reacting to things,

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and see if there is anything,
anything at all,

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that we might be able to do or
practice in order to make our

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lives a little easier,

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a little more present.

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And when I say easier,
I mean with more ease, right?

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Less struggle.

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Less stress.

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Less anxiety.

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So hopefully by now
you're in your spot.

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If not, again, take your time.

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But we're just gonna start
really easy by taking soft easy

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movement in the spine.

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So this might be a little
awkward at first but you can

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think of it as like a blade of
grass just kind of moving in the

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wind and just
softening a little bit

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in the face.

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So just softening
the skin of the face.

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Just doing your best
to take my invitation,

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take the cue,
you might not get everything.

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Maybe not
everything will resonate

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but that's totally okay.

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Just remember this is an
offering for millions of people

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so what might
resonate with one person

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might not resonate with the
other and so on and so forth.

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So just do your best.

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Take what you need
and start with some soft,

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easy movement here.
A little sway in the breeze.

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If you're feeling comfortable,

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you're in to it,
close your eyes.

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If this is super new, you're not
even sure if you should be doing

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this with your time, no worries,
keep your eyes open but everyone

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start to deepen your breath

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and think of this
line in the spine

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as you move
slowly back and forth.

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Benji, (snaps).

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Think of this line in the spine
and think of it if you can

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as this energetic highway

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or this energetic superhighway.

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Benji, you're gonna
settle down now, bro?

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Okay, thank you.

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And if you stopped swaying,
don't stop.

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Want to keep going.

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Again, just like a blade of
grass and you can allow your

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hands to rest gently on
the thighs or the knees.

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And if you can, we're just gonna
accentuate this sway a little

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more by connecting to
the shoulders a little bit.

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And you might
start to feel stuck

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in the side body
and that's okay.

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We're stretching
nice and slow today.

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But there are so many nerve
endings that come together along

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this, what I'm calling
today energetic superhighway.

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So rather than starting
off with a structured move,

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we're starting with
a soft, easy sway.

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And as you're willing, this
image of a blade of grass

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softly moving
amongst the breeze.

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As you're ready,
take a deep breath in.

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And a long breath out.

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And on your next inhale,

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bring the spine
upright into stillness.

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And use the sound of
my voice to gently guide

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you through these next few bits.

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So you can soften your gaze

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or close your eyes
if it feels right.

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Tuck the chin
gently into the chest

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and feel the back
of the neck grow long.

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On a breath in, any old inhale,

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lift your sternum,
your chest toward your chin.

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So again, we're tucking
the chin to lengthen

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the back of the neck.

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Then on an inhale,
any old inhale,

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we're lifting the chest,
the sternum,

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up towards the chin.

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And continue with
that a couple more beats,

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dropping the chin,
lifting the chest.

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As you do this,

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deepen your breath.

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Let your lower body be heavy.

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Spine nice and long.

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Then as you continue to
gently deepen your breath here,

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use your mind,
the power of your mind

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and we know
the mind is powerful.

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We would not have
selected this video,

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this practice if we did not know
how powerful our thoughts and

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our mind is so use those
thoughts and direct your energy

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to imagine your
lower body becoming

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really, really, really heavy.

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And then use your mind's eye to
draw a line from the base of the

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spine and from that heavy
grounding point begin to lift,

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draw energy all the
way up through the spine.

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So trace a line all the way
up past your belly button,

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up through the solar plexus.

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Pass through that
point we're already lifting,

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the heart, the chest,
up through that throat.

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All the way through the sinus
cavities all the way up through

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the third eye point

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and finally all the way
up through the crown.

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Now with your gaze
soft or your eyes closed,

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take a deep breath
in through the nose.

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And this time as you exhale blow
it out through the lips as if

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you were blowing out a candle.

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That's it.
Here we go again.

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Big inhale,
maintain this structure

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you've created in the body.

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In through the nostrils.

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And blowing it
out through the lips.

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And one more just like that.

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You're doing great.
Elongating the breaths.

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Here we go, inhale
in through the nose.

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Keep the chest lifted, chin
tucked as you blow it out.

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Awesome work.
Bring the palms together.

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And you're gonna press
the palms together actively,

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sending your
elbows left to right.

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Then inhale, lift the chin,

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open your eyes and exhale,

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drop the chin, look down.

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Inhale, lift the chin, look out.

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With the breath, exhale,
chin to chest.

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Yeah.
Inhale, lift it up.

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Exhale, chin to chest.

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Feel that stretch in
the back of the neck.

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Nice and easy,
one more time, inhale.

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Exhale, this time pause here.

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Close your eyes
or soften your gaze.

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Elbows are actively
reaching left to right.

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We're lifting up
through the sternum,

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lifting up
through the armpit chest,

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feeling that broad stretch
through the back of the neck.

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Lower body's heavy.

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And then inhale to
lift the chin and exhale,

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turn to look past
your right shoulder.

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Inhale to center.

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Exhale turn to look
past your left shoulder.

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Arms may be getting tired here,
stick with me.

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Inhale, look forward.

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Exhale to the right.

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Inhale.

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Exhale, blow it out to the left.

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With the breath
lift the sternum.

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Exhale, blow it out.

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Turn, inhale, and turn.

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One more time on each side.

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Good, inhale,
come back to center.

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Check it out.
Interlace the fingertips,

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bring the hands all
the way behind the head.

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Thumbs can go down
to brace the neck here.

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You're gonna open
up through the chest.

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Lift your heart.

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Elbows reach left to right here.

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You're gonna inhale in.

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Exhale, round everything in.

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Elbows come in,
chin to chest, navel draws back

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and we round through the spine.

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Inhale, open up
with your breath.

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Nice breath control here,
look up.

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Lift your chest.

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Exhale, rounding through.
Nice and slow.

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Bringing mobility to
the joints, nice and slow.

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Regulating the breath.

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Inhale, opening
up through the chest.

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Stretching through the pecs.

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Again, you can extend your
thumbs here to brace your neck

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if you need a
little extra neck support.

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Exhale, rounding through.

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Elbows come in.

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Stretching through
the upper back body,

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lower body is heavy.

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Inhale to rise up.

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Taking any stress or tension out
of the upper back body with this

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exercise but you
got to bring the breath.

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Exhale, chin to chest.

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And one more round, inhale.
Open up.

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Exhale, chin to chest,
round through.

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Awesome, release the hands.

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You're gonna bring
them to the lower belly.

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Inhale, sit up nice and tall.

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Exhale, relax your
shoulders down, down, down.

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Again, inhale, sit up
nice and tall, find length.

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And using your exhale to

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relax the shoulders
down, down, down.

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Now breathing into the hands.

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So a little
diaphragmatic breath.

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So for today don't think
too much on the technical.

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Let's just focus on the
experience and again you can use

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the sound of my
voice to guide you.

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So you don't have to look
at the video unless you

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really, really need to.

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So hands are on the belly.

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Head is aligned over the heart,
heart right over the belly,

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the center of the pelvis.

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Tuck your chin again,
lift your chest again.

00:12:28.792 --> 00:12:31.583
And on your next inhale,
close your eyes,

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soften your gaze.

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Exhale, relax the shoulders.

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When you're ready you're gonna

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start breathing
down into the belly.

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So if you can, imagine when
you breathe in your breath

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traveling all the way
down into your belly,

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your hands expand and as you
exhale you use your hands to

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hold your belly
and the navel draws in.

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Inhale,
breathing into the belly.

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Think of it like a balloon,
expanding as you breathe in.

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And then as you exhale, slow and
gentle drawing in of the belly.

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Now keep it going, big inhale.

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Exhale.

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Try to breath with my cue,

00:13:21.625 --> 00:13:24.250
inhale, breathing
into the hands.

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Good, exhale,
drawing navel in gently.

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Nice active inhale,
breathe into the belly.

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And releasing.

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Inhale,
breathing into the belly.

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And releasing.

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Again, image of a balloon.

00:13:55.917 --> 00:13:59.917
Inhale, hands expand,
belly expands.

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Exhale, drawing in.

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Inhale.

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And exhale.

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Three more times.
We got this. Inhale.

00:14:21.500 --> 00:14:23.166
Exhale.

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Inhale.

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And exhale.

00:14:36.583 --> 00:14:38.500
Last one, inhale.

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And exhale, draw the navel in.

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Now release the hands,
palm face up this time.

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So a little bit of
a surrender, softening.

00:14:55.041 --> 00:14:57.250
And you can release the
diaphragmatic breath

00:14:57.250 --> 00:15:00.542
and just go back to
a normal soft easy breath.

00:15:04.834 --> 00:15:07.291
Just take a second
to notice how you feel.

00:15:07.291 --> 00:15:09.625
Keep the shoulders relaxed,
heart lifted.

00:15:09.625 --> 00:15:10.959
You're doing great.

00:15:14.959 --> 00:15:17.041
Great, inhale in.

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Exhale, go ahead and open
your eyes if they're closed.

00:15:20.542 --> 00:15:23.041
Then we're gonna
slowly shift forward.

00:15:23.041 --> 00:15:26.125
Come all the way
through to Tabletop Position.

00:15:26.125 --> 00:15:29.291
At this point you can
use your folded up towel

00:15:29.291 --> 00:15:31.917
or blanket as
padding for your knees

00:15:31.917 --> 00:15:33.875
or you can just gently
move it off to the side.

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You're gonna come to
all fours, nice and easy.

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Tabletop Position.

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Awesome, then we're gonna slowly
curl the toes under and we're

00:15:47.625 --> 00:15:50.875
just gonna send the
hips back towards the heels.

00:15:52.542 --> 00:15:54.708
Great, then reach
the hands out just a bit,

00:15:54.708 --> 00:15:57.583
melt your heart down just a bit.

00:15:57.583 --> 00:15:59.375
And then here we go,
we're gonna inhale

00:15:59.375 --> 00:16:01.417
come all the way up to Tabletop.

00:16:01.417 --> 00:16:05.000
Shoulders over the wrists,
look forward.

00:16:05.000 --> 00:16:06.917
Exhale, send the hips back.

00:16:06.917 --> 00:16:09.458
Stretch through
the fascia of the feet.

00:16:10.542 --> 00:16:12.583
Inhale, come forward.

00:16:14.166 --> 00:16:15.417
Exhale, send it back.

00:16:15.417 --> 00:16:19.125
So you're creating a
bit of sawing effect, right?

00:16:19.125 --> 00:16:23.291
A saw on a piece of wood and
you can use now Ujjayi breath.

00:16:23.291 --> 00:16:27.000
Inhale with a little
audible (growls) sound

00:16:27.000 --> 00:16:30.041
and exhale with
a little audible sound.

00:16:31.708 --> 00:16:34.750
So if you're not familiar with
Ujjayi breath just try to create

00:16:34.750 --> 00:16:37.667
a little soft restriction
in the back of the throat.

00:16:38.667 --> 00:16:41.834
Maybe like a soft hissing sound.

00:16:43.708 --> 00:16:45.959
Inhaling as you come forward.

00:16:47.542 --> 00:16:49.250
Exhaling as you come back.

00:16:51.625 --> 00:16:56.000
Don't so much worry
about the shape as much as the

00:16:56.000 --> 00:16:58.792
synchronizing with your breath,

00:16:58.792 --> 00:17:02.333
the synchronization of your
breath, with your breath.

00:17:02.333 --> 00:17:03.375
You get me.

00:17:03.375 --> 00:17:06.541
Inhaling as you come forward,
exhaling as you come back.

00:17:11.083 --> 00:17:13.165
Slowing it down.

00:17:16.000 --> 00:17:19.500
Now start to try to
press into the pinky toe.

00:17:19.500 --> 00:17:20.834
If you have your pinky toes,

00:17:20.834 --> 00:17:24.875
try to really press down
into that outer toe.

00:17:24.875 --> 00:17:27.250
And you may not be able
to but just the awareness,

00:17:27.250 --> 00:17:31.667
expanding the awareness
and then begin to

00:17:31.667 --> 00:17:34.000
send the upper
arm bones up and out.

00:17:34.000 --> 00:17:35.500
So they might be
kind of coming here,

00:17:35.500 --> 00:17:38.708
a little hunched over
in the upper back body.

00:17:38.708 --> 00:17:41.291
See if you can draw the
shoulder blades together.

00:17:41.291 --> 00:17:43.333
Upper arm bones rotating out.

00:17:45.708 --> 00:17:46.917
Awesome work everyone.

00:17:46.917 --> 00:17:51.291
So the next time
you're forward, look forward.

00:17:51.291 --> 00:17:53.125
And the next
time you send it back,

00:17:53.125 --> 00:17:55.834
this time lift the knees
and send the hips

00:17:55.834 --> 00:17:58.208
up and back for Downward Dog.

00:17:58.208 --> 00:18:01.542
Now keep breathing here as
you pedal out through the feet.

00:18:01.542 --> 00:18:03.208
Stretching out
through your body.

00:18:06.083 --> 00:18:08.000
Shaking the head loose.

00:18:11.375 --> 00:18:13.583
Take one more
deep breath in here.

00:18:14.583 --> 00:18:18.375
And then slowly look forward and
you're just gonna walk all the

00:18:18.375 --> 00:18:20.375
way towards the
front of your mat.

00:18:21.917 --> 00:18:23.291
Feet are hip width apart.

00:18:23.291 --> 00:18:26.625
Take a deep breath in here and
then on your exhale roll it all

00:18:26.625 --> 00:18:29.333
the way up to standing.
Take your time. Nice and slow.

00:18:33.500 --> 00:18:38.000
Then stand up nice and
tall, take a deep breath in

00:18:38.000 --> 00:18:41.875
and welcome Benji everybody.

00:18:41.875 --> 00:18:43.458
Woo-hoo!

00:18:44.375 --> 00:18:47.125
My number on tool for regulating

00:18:47.125 --> 00:18:50.625
(laughs) my fight or flight

00:18:50.625 --> 00:18:52.500
system, my nervous system.

00:18:52.500 --> 00:18:54.375
Hey buddy. Benji.

00:18:55.083 --> 00:18:57.500
Hey buddy.
How's it going?

00:18:57.500 --> 00:18:59.250
Alright, by now you're standing.

00:18:59.250 --> 00:19:01.834
You're gonna make sure
the feet are hip width apart.

00:19:01.834 --> 00:19:03.417
You can even bring
them a little wider

00:19:03.417 --> 00:19:05.875
for this next little diddy.

00:19:07.959 --> 00:19:09.500
Take a second to really feel
your feet on the ground and

00:19:09.500 --> 00:19:12.583
you're gonna bring just
a soft bend to the knees.

00:19:13.500 --> 00:19:16.708
Then we're gonna loop the
shoulders forward, up and back.

00:19:16.708 --> 00:19:18.333
So just create
space in the shoulders.

00:19:18.333 --> 00:19:19.959
Draw your navel
in just slightly.

00:19:19.959 --> 00:19:22.375
Just find a slight
connection to your core.

00:19:22.375 --> 00:19:24.750
So again, soft
bend in the knees.

00:19:24.750 --> 00:19:26.166
Lots of space in the shoulders

00:19:26.166 --> 00:19:28.834
and just a little
awareness in your center.

00:19:28.834 --> 00:19:31.041
And we're gonna
send the fingertips to

00:19:31.041 --> 00:19:33.000
one side and then the other.

00:19:33.000 --> 00:19:37.750
And just create this
soft easy back and forth.

00:19:40.333 --> 00:19:42.959
Take a second to look at the
video and notice how Benji has

00:19:42.959 --> 00:19:47.250
found the one folded up blanket
in the whole house to lay on.

00:19:48.625 --> 00:19:50.750
And here we go,
soft bend in the knees here as

00:19:50.750 --> 00:19:52.750
you start to pick up the pace.

00:19:54.417 --> 00:19:55.750
Find your breath.

00:19:57.208 --> 00:19:59.417
And let your
arms just hang loose.

00:20:00.917 --> 00:20:03.750
So we call this
knocking on heaven's door.

00:20:05.583 --> 00:20:09.000
I'm sure it has other names,
too but we're finding soft,

00:20:09.000 --> 00:20:11.041
easiness in the upper body.

00:20:11.041 --> 00:20:14.125
That same lift in the
chest that you had before.

00:20:15.208 --> 00:20:18.250
And just notice if you're
a little bit rigid here

00:20:18.250 --> 00:20:21.333
and if you are
you are not alone, man.

00:20:21.333 --> 00:20:26.333
See if you can find ways
in your own mind to soften.

00:20:27.208 --> 00:20:28.542
To smooth it out.

00:20:28.542 --> 00:20:30.166
To find a
little bit of a groove.

00:20:30.166 --> 00:20:32.917
It's that moment when you're
on the dance floor and you go,

00:20:32.917 --> 00:20:34.750
"You know what?

00:20:34.750 --> 00:20:36.125
"I'm gonna enjoy."

00:20:38.000 --> 00:20:41.291
Again, soft bend in the knees
to protect the knee joints.

00:20:41.291 --> 00:20:43.750
You can start to pick up the
pace here and you should be

00:20:43.750 --> 00:20:45.750
listening to the
sound of your breath.

00:20:45.750 --> 00:20:47.208
(clears throat)
Your breath.

00:20:51.208 --> 00:20:53.208
Notice if the
chest is collapsed here.

00:20:53.208 --> 00:20:54.542
Keep it lifted.

00:20:56.583 --> 00:21:00.792
Great, catching a
little air between, maybe.

00:21:03.708 --> 00:21:05.750
Twisting through the spine.

00:21:08.166 --> 00:21:10.667
Maybe a couple more where
you try to look behind you.

00:21:10.667 --> 00:21:13.000
Imagine there's
a Benji behind you

00:21:13.000 --> 00:21:15.125
and you're trying
to look back at Benji.

00:21:17.875 --> 00:21:21.000
Great, then we're
gonna slowly slow it down,

00:21:21.000 --> 00:21:25.291
slow it down, slow it down and
slowly walk the feet together as

00:21:25.291 --> 00:21:26.333
you slow it down but try to

00:21:26.333 --> 00:21:28.166
keep it soft
and easy, not rigid.

00:21:29.500 --> 00:21:31.166
Good, then you're
gonna reach behind,

00:21:31.166 --> 00:21:34.667
interlace the fingertips, draw
the knuckles down and away

00:21:34.667 --> 00:21:35.542
and here we go.

00:21:35.542 --> 00:21:38.458
We're gonna find
this current of energy.

00:21:39.417 --> 00:21:41.417
So there's going to be a loop.

00:21:41.417 --> 00:21:44.500
The energy that lifts up is
coming up all the way up through

00:21:44.500 --> 00:21:46.000
the front side of your body.

00:21:46.000 --> 00:21:49.208
Try to imagine it.
Again, use your powerful mind.

00:21:49.208 --> 00:21:53.291
Imagine this upward current
of energy through the front.

00:21:53.291 --> 00:21:55.708
And then use
this bind in the back,

00:21:55.708 --> 00:21:58.583
even if it's hard for you to
find this bind you can imagine

00:21:58.583 --> 00:22:02.959
drawing the knuckles down,
lengthening tailbone down.

00:22:02.959 --> 00:22:06.417
Digging into the heels down
and dropping the shoulders down.

00:22:07.917 --> 00:22:09.542
So you have this loop.

00:22:09.542 --> 00:22:12.417
This lift through the front and
this grounding through

00:22:12.417 --> 00:22:13.708
the back of your energy.

00:22:13.708 --> 00:22:17.083
And then remember the
spine is nice and long here.

00:22:17.083 --> 00:22:19.708
This energetic highway.

00:22:19.708 --> 00:22:22.750
So breathe deep.
Neck nice and long.

00:22:22.750 --> 00:22:24.959
No crunching in the neck.

00:22:24.959 --> 00:22:28.667
Sternum's lifting up.
We're connected to our center.

00:22:28.667 --> 00:22:30.625
Take one more breath in here.

00:22:31.542 --> 00:22:33.000
And then exhale.

00:22:33.000 --> 00:22:35.834
So take a deep breath in and
then on your breath out

00:22:35.834 --> 00:22:37.834
you're gonna draw
the chin to the chest,

00:22:37.834 --> 00:22:39.542
bend your knees generously.

00:22:39.542 --> 00:22:41.625
Send your hips back in space.

00:22:41.625 --> 00:22:44.667
Don't worry, you got this.
Send the hips back.

00:22:45.542 --> 00:22:49.083
And your fingers go all the way
towards the front of the room.

00:22:50.458 --> 00:22:54.750
Hold on to your foundation, let
the weight of your head go and

00:22:54.750 --> 00:22:59.333
kiss or work to kiss your belly
toward the tops of your thighs.

00:22:59.333 --> 00:23:00.500
There's a lot going on here.

00:23:00.500 --> 00:23:02.875
So essentially we're
in a Chair variation

00:23:02.875 --> 00:23:04.625
with the arms up and overhead.

00:23:05.750 --> 00:23:07.417
The head relaxed over.

00:23:08.959 --> 00:23:10.458
We're not holding in the neck.

00:23:10.458 --> 00:23:13.333
For stability we're
squeezing the legs together.

00:23:13.333 --> 00:23:15.792
We're connected to
our core, our center.

00:23:15.792 --> 00:23:18.166
We're pressing into all
four corners of the feet.

00:23:18.792 --> 00:23:21.250
Sit back a little more,
bend your knees.

00:23:21.250 --> 00:23:24.083
You got this.
You're here for three, two.

00:23:24.083 --> 00:23:25.625
Check it out,
on the one you're gonna

00:23:25.625 --> 00:23:28.125
release the arms with control.

00:23:28.125 --> 00:23:30.291
Ooh, let them
come all the way down,

00:23:30.291 --> 00:23:33.250
straighten through the legs.
Feel that rush.

00:23:33.250 --> 00:23:34.667
That fresh blood.

00:23:36.083 --> 00:23:39.125
Then on your next breath in,
inhale, halfway lift.

00:23:39.125 --> 00:23:41.125
Find length in the neck.

00:23:41.125 --> 00:23:42.667
Some of you might
be familiar with this.

00:23:42.667 --> 00:23:45.125
If this is your first time,
you're just working to create

00:23:45.125 --> 00:23:46.792
length in the neck,
length in the spine.

00:23:47.917 --> 00:23:50.708
And then exhale,
come all the way down.

00:23:50.708 --> 00:23:51.917
Bend your knees.

00:23:51.917 --> 00:23:54.583
You're gonna come into a
little crouch position here.

00:23:54.583 --> 00:23:56.792
If this is not
available to you in your body,

00:23:56.792 --> 00:24:00.417
then you'll just come,
stay in your Forward Fold.

00:24:00.417 --> 00:24:02.166
Sorry, you'll just
come to a Forward Fold.

00:24:02.166 --> 00:24:04.625
So you're here in your
Forward Fold still working,

00:24:04.625 --> 00:24:08.417
knees bent or you're coming
into a little crouched position.

00:24:09.250 --> 00:24:11.625
And whichever
variation you're in,

00:24:11.625 --> 00:24:14.458
bow the head down.
Relax the head over.

00:24:14.458 --> 00:24:15.959
Take one more breath.

00:24:17.166 --> 00:24:18.834
And then here we go,
starting with the feet,

00:24:18.834 --> 00:24:21.125
you're gonna ground
down through the feet.

00:24:21.125 --> 00:24:22.625
Tuck the chin
and once again,

00:24:22.625 --> 00:24:24.625
roll it all the way
up to Mountain.

00:24:28.542 --> 00:24:30.875
Reconnect with your breath here.

00:24:30.875 --> 00:24:32.458
Take a deep breath in.

00:24:33.208 --> 00:24:34.500
Long breath out.

00:24:35.792 --> 00:24:37.166
Inhale in.

00:24:39.041 --> 00:24:40.333
Empty it out.

00:24:42.000 --> 00:24:42.583
Nice.

00:24:42.583 --> 00:24:45.375
Now we're gonna inhale,
reach for the sky.

00:24:46.250 --> 00:24:50.917
This time interlace fingertips
up and overhead and on your

00:24:50.917 --> 00:24:53.500
breath, so any
inhale or any exhale,

00:24:53.500 --> 00:24:56.333
you're gonna start to
teeter-totter from side to side.

00:24:56.333 --> 00:24:58.250
So just sync up
with your breath.

00:24:58.250 --> 00:25:00.000
Creating space.

00:25:00.000 --> 00:25:01.834
Drawing the navel in and up.

00:25:01.834 --> 00:25:03.792
Pressing into all
four corners of the feet.

00:25:03.792 --> 00:25:04.917
You got it.

00:25:08.041 --> 00:25:09.625
Back and forth.

00:25:09.625 --> 00:25:11.750
Hugging into your midline.

00:25:14.500 --> 00:25:16.083
Then even it out.

00:25:16.834 --> 00:25:19.667
On your next inhale,
reach for the sky.

00:25:19.667 --> 00:25:23.166
Exhale, take it all the
way down, Forward Fold.

00:25:25.875 --> 00:25:29.333
On your next inhale,
again, halfway lift.

00:25:29.333 --> 00:25:31.708
Find length.
Just look out.

00:25:31.708 --> 00:25:33.583
Pull the shoulders
away from the ears.

00:25:33.583 --> 00:25:35.625
Keep the neck nice and long.

00:25:35.625 --> 00:25:37.834
And then exhale, let it go.

00:25:37.834 --> 00:25:41.125
Great, feel free to stay
here or here we go again.

00:25:41.125 --> 00:25:43.125
Coming into
that crouch position,

00:25:43.125 --> 00:25:45.834
lifting the heels,
rounding through.

00:25:45.834 --> 00:25:49.125
Bringing a sense of calm to
the nervous system as we gently

00:25:49.125 --> 00:25:51.250
relax the weight
of the head over.

00:25:52.041 --> 00:25:54.834
Full body stretch here.
Breathing, breathing, breathing.

00:25:56.708 --> 00:25:58.333
Great, then here we go.

00:25:58.333 --> 00:26:00.959
Dropping through the heels,
tucking the chin,

00:26:00.959 --> 00:26:02.500
slowly rolling up.

00:26:02.500 --> 00:26:06.000
Finding that energetic loop.

00:26:06.000 --> 00:26:09.583
So that lift through the
front body as you roll up tall.

00:26:10.250 --> 00:26:14.458
And that grounding through
the back body as you stand up.

00:26:15.375 --> 00:26:17.333
Great, take an inhale in here.

00:26:18.959 --> 00:26:20.834
And an exhale.

00:26:22.458 --> 00:26:24.542
Beautiful, inhale.

00:26:26.375 --> 00:26:27.708
And an exhale.

00:26:29.500 --> 00:26:30.375
Awesome.

00:26:30.375 --> 00:26:32.583
So now we're gonna come
to step wide on the mat.

00:26:32.583 --> 00:26:34.792
So you can move
your little blanky aside.

00:26:34.792 --> 00:26:38.333
You're gonna step
as wide as your mat

00:26:38.333 --> 00:26:40.041
and you're gonna
bring the feet parallel.

00:26:40.041 --> 00:26:43.333
Maybe even turn the
toes in just slightly.

00:26:45.291 --> 00:26:48.667
Hands come to the waistline here
and we're gonna play again with

00:26:48.667 --> 00:26:52.708
that energetic loop of lifting
up through the front body

00:26:52.708 --> 00:26:55.166
and grounding
through the back body.

00:26:55.166 --> 00:26:56.625
So this is a balance.

00:26:56.625 --> 00:26:59.792
We're balancing the
ups and the downs here.

00:26:59.792 --> 00:27:02.708
That lift and that ground.

00:27:02.708 --> 00:27:06.333
Lift your sternum, draw
the shoulder blades together.

00:27:06.333 --> 00:27:07.917
Inhale in.

00:27:07.917 --> 00:27:12.708
Exhale soft bend in the knees as
you slowly send your hips back

00:27:12.708 --> 00:27:15.417
and look forward
into an imaginary pond.

00:27:15.417 --> 00:27:18.500
I just felt some awesome
movement in my hip sockets here.

00:27:18.500 --> 00:27:20.083
Looking forward.

00:27:20.083 --> 00:27:21.625
Great, then dig into the heels

00:27:21.625 --> 00:27:24.959
and slowly we rise
back up and we reset.

00:27:24.959 --> 00:27:27.125
We find that
energetic loop again.

00:27:27.125 --> 00:27:28.792
Okay, inhale.

00:27:28.792 --> 00:27:30.333
Pressing away from the earth.

00:27:30.333 --> 00:27:32.667
Drawing energy up
through the arches of the feet,

00:27:32.667 --> 00:27:35.625
through the inseam
and then here we go.

00:27:35.625 --> 00:27:37.208
Sending the hips back.

00:27:37.208 --> 00:27:41.208
Draw the elbows back
here too as you look forward.

00:27:41.208 --> 00:27:45.458
Beautiful. Then pressing
back up nice and slow.

00:27:45.458 --> 00:27:47.291
Coming into this
superhero posture,

00:27:47.291 --> 00:27:50.041
take a deep breath in.
Find that loop.

00:27:50.041 --> 00:27:50.875
So you're working here.

00:27:50.875 --> 00:27:52.834
You're not just
kind of like coming back.

00:27:52.834 --> 00:27:56.834
You're welcoming
this connection,

00:27:56.834 --> 00:27:58.959
this deeper relationship
to your energetic body

00:27:58.959 --> 00:28:01.959
which is gonna
serve you off the mat.

00:28:01.959 --> 00:28:05.000
Particularly when things
happen that you feel like

00:28:05.000 --> 00:28:06.291
they're out of your control.

00:28:06.291 --> 00:28:08.333
Responses, memories,

00:28:08.333 --> 00:28:12.291
reactions, feelings. 'Kay?

00:28:12.291 --> 00:28:14.834
So make sure when you
come back to this moment

00:28:14.834 --> 00:28:16.834
you reset with that loop.
Okay, here we go.

00:28:16.834 --> 00:28:18.375
Sending hip creases back.

00:28:18.375 --> 00:28:20.417
Draw the shoulder
blades together, look forward.

00:28:20.417 --> 00:28:22.542
Imagine you're
looking into a pond here.

00:28:22.542 --> 00:28:24.917
Strong feet, strong legs.

00:28:24.917 --> 00:28:26.542
And then all the way back up.

00:28:28.875 --> 00:28:30.000
Moving with your breath.

00:28:30.000 --> 00:28:31.875
There's no right or
wrong with the breath here.

00:28:31.875 --> 00:28:35.000
Just keep breathing.
Here we go, looking forward.

00:28:35.000 --> 00:28:38.375
Sending the heart forward,
hips back.

00:28:38.375 --> 00:28:40.625
Digging into the
heels to come back up.

00:28:42.542 --> 00:28:46.208
Alright, from here send the
fingertips down and then on an

00:28:46.208 --> 00:28:47.875
inhale go ahead
and take up space.

00:28:47.875 --> 00:28:50.625
Nice and smooth
movement as you inhale.

00:28:50.625 --> 00:28:53.000
Reach all the way
up towards the sky.

00:28:53.000 --> 00:28:53.875
Dig into the heels.

00:28:53.875 --> 00:28:57.166
You should feel your quad
muscles kind of tone here.

00:28:57.166 --> 00:28:59.291
It's 'cause you're working
on your energetic loop as you

00:28:59.291 --> 00:29:00.625
inhale, reach up.

00:29:00.625 --> 00:29:02.000
And then exhale,
with the breath,

00:29:02.000 --> 00:29:03.500
float the fingertips down.

00:29:04.959 --> 00:29:06.208
That's it.

00:29:06.208 --> 00:29:08.500
Inhale, reach all the
way up with your breath.

00:29:11.291 --> 00:29:13.083
Exhale, float it down.

00:29:16.708 --> 00:29:18.542
Inhale, reach it up.

00:29:21.875 --> 00:29:23.375
Exhale, float it down.

00:29:26.208 --> 00:29:28.917
More with the breath.
Inhale, reach it up.

00:29:32.000 --> 00:29:34.208
Exhale, float it down.

00:29:37.125 --> 00:29:38.792
Inhale, reach it up.

00:29:42.000 --> 00:29:43.542
Exhale, float it down.

00:29:43.542 --> 00:29:46.250
This time, fingertips
interlace behind the back,

00:29:46.250 --> 00:29:48.166
opposite thumb on top.

00:29:48.166 --> 00:29:49.583
Just the one that
feels kind of funky.

00:29:49.583 --> 00:29:51.417
Just kind of
checking with the brain,

00:29:51.417 --> 00:29:53.750
brain and body connection.

00:29:53.750 --> 00:29:55.417
We're gonna lift the chest.

00:29:55.417 --> 00:29:57.792
Lift the heart.
Take a deep breath in.

00:29:57.792 --> 00:30:00.333
Draw your navel in
for core connection.

00:30:00.333 --> 00:30:02.875
And then here we go,
all the way down.

00:30:02.875 --> 00:30:05.291
Big therapeutic posture here.

00:30:05.291 --> 00:30:07.834
You're gonna bring the crown
of the head towards the earth,

00:30:07.834 --> 00:30:10.125
knuckles reach
actively towards the sky.

00:30:10.959 --> 00:30:13.792
In time you might be able
to work towards the earth.

00:30:13.792 --> 00:30:15.375
Crown of the head
kissing the earth.

00:30:16.667 --> 00:30:18.500
Don't worry about it.

00:30:18.500 --> 00:30:19.917
Breathe deep.

00:30:19.917 --> 00:30:21.792
Work on your energetic loop.

00:30:22.875 --> 00:30:24.417
Breathing into your belly.

00:30:25.542 --> 00:30:27.583
Balancing opposites here

00:30:28.458 --> 00:30:30.875
as you press into
the knife edge of

00:30:30.875 --> 00:30:35.083
your foot and then draw
up through the inner arch.

00:30:35.083 --> 00:30:37.125
Take one more
breath wherever you are.

00:30:38.166 --> 00:30:42.208
And then exhale to release
the fingertips with control.

00:30:42.208 --> 00:30:44.291
Use the hands or fingertips,

00:30:44.291 --> 00:30:47.000
pressing into the
earth to find length.

00:30:47.000 --> 00:30:48.500
Inhale in.

00:30:49.458 --> 00:30:50.917
And then exhale.

00:30:50.917 --> 00:30:55.667
You're gonna slowly bring both
heels in towards the center line

00:30:55.667 --> 00:30:59.542
once and then both toes in
towards the center line once.

00:31:00.583 --> 00:31:04.250
Again, heels in towards the
center line once and then toes.

00:31:04.250 --> 00:31:05.917
And then you're just
gonna keep that going.

00:31:05.917 --> 00:31:09.000
Heel, toe, heel,
toe, heel, toe

00:31:09.000 --> 00:31:12.083
all the way back to
feet hip width apart.

00:31:13.917 --> 00:31:16.291
Then let everything go.

00:31:16.291 --> 00:31:19.291
Walk the hands underneath
the soles of the feet

00:31:19.291 --> 00:31:21.417
if you like here.
Just an option.

00:31:21.417 --> 00:31:25.250
Wiggle the toes, massage the
wrists and breathe deep here.

00:31:28.125 --> 00:31:30.250
Bend your knees as
generously as you need.

00:31:30.250 --> 00:31:31.792
Listen to the
sound of your breath.

00:31:33.625 --> 00:31:36.583
Soften your gaze
or close your eyes.

00:31:39.917 --> 00:31:42.625
And then slowly release.

00:31:42.625 --> 00:31:44.708
And we're gonna come
all the way to a seat.

00:31:44.708 --> 00:31:46.834
So you can come through
that crouch position

00:31:46.834 --> 00:31:49.083
if it's available to you.
Bowing the head.

00:31:50.166 --> 00:31:55.375
Mind intelligence kind of bowing
into the body intelligence.

00:31:58.583 --> 00:32:02.125
And then we'll reach for
our blanket or our towel,

00:32:02.125 --> 00:32:05.083
if you have one.
If not, that's okay.

00:32:05.083 --> 00:32:08.500
And we're gonna come
to sit on it once again.

00:32:08.500 --> 00:32:09.708
Okay, you're doing great.

00:32:09.708 --> 00:32:12.959
If you're feeling any stress or
tension creep up, that's okay.

00:32:12.959 --> 00:32:14.959
We're kind of
moving things around.

00:32:14.959 --> 00:32:18.750
What's really, really, really
beneficial is regular practice.

00:32:18.750 --> 00:32:22.458
So returning to this video or
other videos on a regular basis

00:32:22.458 --> 00:32:25.041
is really gonna
bring some results.

00:32:25.041 --> 00:32:28.208
So, this is a
great place to start

00:32:28.208 --> 00:32:31.000
or to re-commit
and you're doing awesome.

00:32:31.000 --> 00:32:33.792
You're gonna come to a nice seat
here and now we're gonna come in

00:32:33.792 --> 00:32:36.500
to what we call Baddha
Konasana or Cobbler's Pose.

00:32:38.667 --> 00:32:40.917
Soles of the feet come together
and if you're really tight in

00:32:40.917 --> 00:32:44.708
the hips it does help to sit up
on that blanky or towel and it

00:32:44.708 --> 00:32:47.291
also helps if you're really
tight in the hips to just give

00:32:47.291 --> 00:32:48.291
yourself some space, man.

00:32:48.291 --> 00:32:50.083
Like walk your heels out so you

00:32:50.083 --> 00:32:54.166
have a nice big diamond shape.

00:32:55.333 --> 00:32:56.166
I didn't mean that dirty.

00:32:56.166 --> 00:32:57.375
I mean that like
diamond in the rough

00:32:57.375 --> 00:33:00.000
but then it came off
a little dirty. Okay.

00:33:00.000 --> 00:33:04.125
So here we go, so you're either
here or in time you can work to

00:33:04.125 --> 00:33:07.333
bring those heels a little bit
closer to your center and then

00:33:07.333 --> 00:33:09.583
eventually even open
up through the feet

00:33:09.583 --> 00:33:11.083
and open up through the hips.

00:33:11.083 --> 00:33:13.875
I have a video,
maybe it's even the first,

00:33:13.875 --> 00:33:17.375
no, the second video
ever of just this pose.

00:33:17.375 --> 00:33:19.250
And you can see
my hips were really,

00:33:19.250 --> 00:33:20.917
really tight back then.

00:33:20.917 --> 00:33:23.625
Just slowly but surely
your regular practice

00:33:23.625 --> 00:33:24.792
will open this up.

00:33:25.917 --> 00:33:26.625
And this is great.

00:33:26.625 --> 00:33:28.959
It gives us
hope because if this,

00:33:28.959 --> 00:33:33.125
we can see this, this type of
shift and change in the body,

00:33:33.125 --> 00:33:37.000
in the muscular body, the
physical body then we know that

00:33:37.000 --> 00:33:41.166
it could be possible for us to
also create shift and change in

00:33:41.166 --> 00:33:46.166
our energetic body,
our neurology, our...

00:33:50.125 --> 00:33:51.542
You get it.

00:33:55.583 --> 00:33:58.583
Our other intelligences as
well, not just the physical.

00:33:59.583 --> 00:34:00.792
Okay, Adriene, here we go.

00:34:00.792 --> 00:34:03.792
At the very least you're getting
a great hip stretch, right?

00:34:03.792 --> 00:34:06.583
Grab your ankles,
loop the shoulders.

00:34:06.583 --> 00:34:10.041
Once again, same thing, you're
gonna lift the sternum up

00:34:10.041 --> 00:34:11.792
and you're gonna
draw the chin in.

00:34:13.417 --> 00:34:15.792
So this is a great thing
you can do any time, anywhere.

00:34:15.792 --> 00:34:18.542
Not necessarily Baddha Konasana
but the lifting the sternum up

00:34:18.542 --> 00:34:22.291
and dropping the chin in to just
bring more length and awareness

00:34:22.291 --> 00:34:24.583
to your energetic highway,
to your spine.

00:34:25.625 --> 00:34:28.083
Changing your posture
will change your breath.

00:34:30.000 --> 00:34:33.500
And changing your breath will
have an effect on how your feel

00:34:33.500 --> 00:34:37.041
or the way you are
responding to things.

00:34:42.166 --> 00:34:45.333
So it is complex
but the practice

00:34:45.333 --> 00:34:47.375
can be simple and effective.

00:34:48.542 --> 00:34:49.958
So we're sitting
up nice and tall.

00:34:49.958 --> 00:34:51.375
We're lifting the sternum up.

00:34:51.375 --> 00:34:53.833
We're dropping the chin down.
We're breathing deep.

00:34:55.708 --> 00:34:57.542
Then in the beginning
of this practice we said

00:34:57.542 --> 00:35:00.166
imagine lower body
super heavy-like.

00:35:00.166 --> 00:35:02.375
See if you can find that again.

00:35:02.375 --> 00:35:05.792
And then we're gonan draw a line
up from the base of the pelvis

00:35:05.792 --> 00:35:07.208
all the way up
through the crown.

00:35:08.000 --> 00:35:09.583
Take a deep breath in.

00:35:10.542 --> 00:35:13.625
Long breath out to
drop the shoulders down.

00:35:13.625 --> 00:35:15.208
Then inhale in.

00:35:15.208 --> 00:35:16.834
Lift the sternum.

00:35:16.834 --> 00:35:20.000
Exhale, you're gonna bend the
elbows left to right and you're

00:35:20.000 --> 00:35:24.542
gonna peek on into
that small pond once again.

00:35:25.500 --> 00:35:28.208
So you're here, you can actually
use the weight of your elbows to

00:35:28.208 --> 00:35:31.083
kind of just press the legs down
a bit if you need a little more,

00:35:31.083 --> 00:35:33.458
got to have more stretch,
totally cool just bring your

00:35:33.458 --> 00:35:37.125
hands to the toes and you can
send your elbows out left to

00:35:37.125 --> 00:35:39.250
right here and
find more of a stretch.

00:35:40.208 --> 00:35:42.291
Now bring the
breath back into it.

00:35:42.291 --> 00:35:44.959
Smooth and calm.
In through the nose.

00:35:46.500 --> 00:35:48.917
And out through
the nose or mouth.

00:36:04.375 --> 00:36:07.166
Good, then slowly tuck
the chin into the chest.

00:36:08.125 --> 00:36:09.458
Roll it up.

00:36:10.375 --> 00:36:13.625
If you know me then you
know that this is upcoming.

00:36:13.625 --> 00:36:16.166
What we're gonna do is one of
my all time favorite yoga poses.

00:36:16.166 --> 00:36:17.542
So you're gonna
bring the fingertips,

00:36:17.542 --> 00:36:20.041
the hands to the
outer edges of your legs.

00:36:20.041 --> 00:36:22.500
Just feel that yummy
ball and socket kind of,

00:36:22.500 --> 00:36:25.542
get a little action as
you bring the knees in.

00:36:27.291 --> 00:36:29.083
And then, I'll turn to the
side so you can see me

00:36:29.083 --> 00:36:31.041
but nice and easy from here.

00:36:31.041 --> 00:36:33.875
Here it comes, you're
gonna walk the feet out.

00:36:35.708 --> 00:36:37.875
You're gonna grab
behind the thighs.

00:36:37.875 --> 00:36:40.917
You're gonna inhale in
and you're gonna exhale,

00:36:40.917 --> 00:36:43.083
just fold over. Oh.

00:36:44.542 --> 00:36:46.166
That's it. Breathe.

00:36:47.166 --> 00:36:48.959
Soften the skin of the forehead.

00:36:49.792 --> 00:36:51.458
Press into your feet.

00:36:53.750 --> 00:36:55.917
Here's an important cue.

00:36:57.250 --> 00:36:59.125
As you inhale,

00:37:00.834 --> 00:37:03.208
think, "I can."

00:37:05.166 --> 00:37:07.083
And as you exhale

00:37:08.291 --> 00:37:11.166
quietly say, "I am safe."

00:37:15.041 --> 00:37:17.583
Just once more, inhale.

00:37:17.583 --> 00:37:19.500
Soften the skin of the forehead.

00:37:20.417 --> 00:37:22.792
Affirm, "I can."

00:37:25.333 --> 00:37:28.542
And exhale,

00:37:28.542 --> 00:37:31.291
quietly whisper to yourself,

00:37:31.291 --> 00:37:32.708
"I am safe."

00:37:37.500 --> 00:37:38.708
Awesome.

00:37:38.708 --> 00:37:40.458
Dig into the heels.

00:37:40.458 --> 00:37:42.750
Let the low body
be heavy once again.

00:37:42.750 --> 00:37:46.083
Release the arms, tuck
the chin and roll it up.

00:37:46.083 --> 00:37:47.458
Amazing work.

00:37:47.458 --> 00:37:50.041
We're gonna come
on to our backs now, yay!

00:37:50.041 --> 00:37:53.583
And you can use your folded up
towel or blanket as a little

00:37:53.583 --> 00:37:58.125
pillow or pill-ah as we
like to say here in Texas.

00:38:00.000 --> 00:38:02.667
You're gonna come
all the way to your back.

00:38:02.667 --> 00:38:04.792
Rest your head on your pill-ah.

00:38:05.708 --> 00:38:09.542
(chuckles) Benji, come here.
(whistles)

00:38:09.542 --> 00:38:11.458
You're gonna bring the
knees up towards the sky,

00:38:11.458 --> 00:38:14.041
walk the heels up
towards your sits bones.

00:38:14.041 --> 00:38:16.875
Last active move here
and then we're gonna chill.

00:38:16.875 --> 00:38:18.959
So palms come to the earth.

00:38:18.959 --> 00:38:20.417
We're gonna snuggle
the shoulder blades

00:38:20.417 --> 00:38:22.375
underneath your heart space.

00:38:22.375 --> 00:38:23.792
Press the palms into the earth.

00:38:23.792 --> 00:38:25.875
Press the heels into
the earth and here we go.

00:38:25.875 --> 00:38:28.041
Shins forward,
lift your hip points up.

00:38:29.000 --> 00:38:30.917
Bridge Pose.

00:38:30.917 --> 00:38:33.625
Lift the hip points up.
Shins forward.

00:38:33.625 --> 00:38:36.041
Don't worry about creating
a huge, huge arc here.

00:38:36.041 --> 00:38:37.750
Just focus on the sensation.

00:38:37.750 --> 00:38:39.291
You're gonna snuggle
your shoulder blades

00:38:39.291 --> 00:38:40.875
underneath your heart space.

00:38:40.875 --> 00:38:43.875
Squeeze the inner thighs
together in space as if you were

00:38:43.875 --> 00:38:46.875
squeezing a little
ball or block there.

00:38:46.875 --> 00:38:49.458
Then here we go,
you've heard this cue before,

00:38:49.458 --> 00:38:52.625
lift your chest to your chin.

00:38:52.625 --> 00:38:55.000
But now this time
lift your chin to the sky.

00:38:55.917 --> 00:38:58.500
Just a gentle move.
Chest to the chin.

00:38:58.500 --> 00:39:01.333
Chin to the sky.
One more breath, you got it.

00:39:01.333 --> 00:39:02.625
Inhale in.

00:39:02.625 --> 00:39:05.250
Exhale, lower everything down.

00:39:05.250 --> 00:39:06.792
Amazing.

00:39:06.792 --> 00:39:09.166
Soles of the feet come together.

00:39:09.166 --> 00:39:13.333
Knees nice and wide and
hands come back to the belly.

00:39:13.333 --> 00:39:14.166
Yay.

00:39:15.291 --> 00:39:16.375
Tuck the chin slightly.

00:39:16.375 --> 00:39:18.875
Take a deep inhale
in through the nose

00:39:20.041 --> 00:39:22.166
and exhale out through
the mouth as you

00:39:22.166 --> 00:39:24.458
close your eyes
and relax the weight of your

00:39:24.458 --> 00:39:26.375
body completely into the earth.

00:39:27.959 --> 00:39:29.291
Breathe into your hands.

00:39:29.291 --> 00:39:31.291
As you inhale,
the hands gently rise.

00:39:33.750 --> 00:39:35.750
And as you exhale,
they gently fall.

00:39:38.000 --> 00:39:40.291
Inhale,
breathing into the hands.

00:39:42.750 --> 00:39:44.959
Close your eyes as you exhale.

00:39:44.959 --> 00:39:46.250
Let everything go.

00:39:47.667 --> 00:39:49.208
One more time, big inhale.

00:39:51.333 --> 00:39:52.667
And exhale.

00:39:55.375 --> 00:39:57.417
Now release your arms,
one at a time,

00:39:57.417 --> 00:39:59.708
gently to your sides.

00:39:59.708 --> 00:40:01.917
Slowly press the
feet together to draw

00:40:01.917 --> 00:40:03.917
the knees in towards center.

00:40:05.583 --> 00:40:08.125
Nice.
You're gonna send one leg out.

00:40:08.125 --> 00:40:10.458
Then the other all the way.

00:40:10.458 --> 00:40:11.708
And then if it feels good,

00:40:11.708 --> 00:40:14.083
just turn the toes in
and out a couple times.

00:40:14.083 --> 00:40:15.583
Little windshield wiper.

00:40:20.375 --> 00:40:22.750
And then allow your body
to come into stillness.

00:40:22.750 --> 00:40:24.917
We're not gonna be here too long
so you don't need to worry about

00:40:24.917 --> 00:40:26.834
the video time or anything.

00:40:26.834 --> 00:40:30.208
Just see if you can
finish in stillness.

00:40:30.208 --> 00:40:31.917
And I know it
can be challenging.

00:40:34.291 --> 00:40:37.500
But let a wave, a wash of love

00:40:37.500 --> 00:40:42.000
and mindfulness sweep across

00:40:42.000 --> 00:40:44.875
your body from the soles of your
feet all the way up through the

00:40:44.875 --> 00:40:47.000
hips, all the way up through
the shoulders and all the way up

00:40:47.000 --> 00:40:48.375
through the crown.

00:40:52.542 --> 00:40:56.333
Soften everything,
relax everything

00:40:56.333 --> 00:40:59.125
and let your body just
return to a natural rhythm

00:40:59.125 --> 00:41:00.917
and natural ebb and flow.

00:41:16.625 --> 00:41:19.166
Great, then just take
one more full beat

00:41:19.166 --> 00:41:21.291
here of exquisite stillness.

00:41:21.291 --> 00:41:23.000
Just let everything go.

00:41:40.041 --> 00:41:41.500
Then listen carefully.

00:41:42.583 --> 00:41:45.708
Starting just with the toes, so
just isolating the toes

00:41:45.708 --> 00:41:47.083
you're gonna wiggle the toes.

00:41:50.959 --> 00:41:52.041
And now the feet.

00:41:52.041 --> 00:41:54.458
Just isolating the
feet and the ankles.

00:41:54.458 --> 00:41:56.542
You'll start to
move through the feet,

00:41:56.542 --> 00:41:57.834
the toes, the ankles.

00:42:01.542 --> 00:42:03.875
Now lift your knees up,
bend your knees.

00:42:03.875 --> 00:42:06.708
Bring your feet to the earth
and you're just gonna windshield

00:42:06.708 --> 00:42:09.708
wiper the legs to one
side and then the other.

00:42:10.458 --> 00:42:12.708
Isolating just
from the waist down.

00:42:12.708 --> 00:42:14.083
Back and forth.

00:42:20.083 --> 00:42:22.000
And then bring the
knees up to center.

00:42:22.000 --> 00:42:23.250
Just the fingertips.

00:42:23.250 --> 00:42:25.375
Just moving the fingertips.

00:42:25.375 --> 00:42:27.041
Everything else is still.

00:42:29.542 --> 00:42:31.667
And now the
hands and the wrists.

00:42:31.667 --> 00:42:33.208
The arms.

00:42:34.834 --> 00:42:38.000
And then when you're ready, side
body and shoulders as you reach

00:42:38.000 --> 00:42:40.583
the fingertips all the
way up towards the back.

00:42:41.458 --> 00:42:43.834
And exhale, hug the
knees in to the chest.

00:42:43.834 --> 00:42:47.041
Ah, open your eyes, smile a bit.

00:42:47.041 --> 00:42:50.500
Take a deep breath in
and a long breath out.

00:42:51.917 --> 00:42:54.417
Turn on to one side.
Fetal position.

00:42:55.917 --> 00:42:58.000
Feel this sweet
little shape here.

00:42:59.708 --> 00:43:01.667
And when you're ready,
slowly press up.

00:43:07.000 --> 00:43:08.458
Bring the hands to the heart.

00:43:08.458 --> 00:43:10.750
Take a deep breath in.
Notice how you feel.

00:43:12.750 --> 00:43:14.208
Long breath out.

00:43:17.792 --> 00:43:20.875
Thank you for sharing your time
and your energy with me and with

00:43:20.875 --> 00:43:26.083
all of the beautiful people who
were brave and bold enough to

00:43:26.083 --> 00:43:29.333
show up on the mat
today and work it out.

00:43:29.333 --> 00:43:32.000
Again, I highly recommend
you make a commitment to

00:43:32.000 --> 00:43:33.458
show up on a regular basis.

00:43:33.458 --> 00:43:36.000
Just do what you
can when you can

00:43:36.000 --> 00:43:39.083
so that you can
find what feels good.

00:43:39.083 --> 00:43:42.208
Not just on your yoga mat and in
your yoga practice but

00:43:42.208 --> 00:43:45.542
off the mat and in
your daily life as well.

00:43:45.542 --> 00:43:46.333
I love you so much.

00:43:46.333 --> 00:43:49.667
Let us know how it went down
below in the comments section.

00:43:49.667 --> 00:43:51.500
Be sure to subscribe
to the YouTube channel

00:43:51.500 --> 00:43:54.333
if you haven't already
and I'll see you next time.

00:43:54.333 --> 00:43:56.583
Namaste.

00:43:56.583 --> 00:43:59.792
(gentle music)