WEBVTT

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- What's up dudes and dudettes?
Welcome to Yoga With Adriene.

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I'm Adriene and this is Benji
and today we have an awesome

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yoga for skaters or
yoga for skateboarders.

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So this is obviously great for
anyone who skates professionally

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or just for fun but this can
also be wonderful for anyone

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who's wanting to balance out the
left and right side of the body

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and connect to their center and
of course find what feels good.

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

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(gentle music)

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Alright, what's up?

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Let's begin lying
on our backs today. Yay!

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So come on down to the ground.

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Take your time getting there.

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Maybe you bones feel creaky
and your body feels tired and if

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that's the case,
(thumps head), ow.

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Just slammed my
head into the ground.

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If that's the case,
I got your back. Don't worry.

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That's why we're here.

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You're gonna come on to the back
and you're gonna actually bring

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your feet to the ground
and then you're gonna walk

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them as wide as your mat.

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If you have a mat and then allow
your knees to come in so that

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maybe the outer edges of your
feet come up off the ground.

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But you want to get it to where
you can relax and pretty much

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chill throughout
the whole lower body.

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So you're not
holding your legs up.

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Peek at me if you need to

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and then when you
feel like you have it,

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you're just gonna bring your
hands to rest gently on the ribs

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or the belly and again you're

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just gonna allow
the legs to relax.

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You're not holding or gripping
in the toes, the ankles.

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Allow the bowl of the pelvis
to really soften here

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and then you're gonna tuck
your chin into your chest.

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Just to make sure your chin's
not lifted here in the back of

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your neck is nice and long.

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So lengthen

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and then last but
not least take a deep breath in

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and allow your
shoulders to just let go,

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soften here, make any
adjustments that you need to so

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that you can come into a
nice still shape to tune in.

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When you feel settled,

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close your eyes if
you haven't already.

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And you have this awesome little
inner rotation in the hips

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and the chest nice and open.

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Soften through your jaw.

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And let's breathe.

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Take a big inhale,
in through your nose.

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That's the ticket,
even bigger, bigger breath,

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bigger breath and
then exhale, release.

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Again, close your eyes.

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Inhale, breathe deep.

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And exhale nice and slow.

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And for today you
can breathe in and out

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through the nose or mouth.

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So just whatever's
coming natural.

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Just want to tap into
your breath, slow it down.

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And take one more cycle here.

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Awesome, then
slowly we'll open the eyes.

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Stay connected to your breath.

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Try to keep that
depth of breath going

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and try to keep
it nice and slow.

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So you're trying to slow and
control your breath throughout

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this whole practice. Cool?

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Alright, opening up
through the chest and pecs.

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You're gonna bring the backs of
the hands to the earth and the

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elbows can either stay
hugged into the side body

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if that feels best for you.

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Kind of in a W or go ahead and
bring them all the way out like

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Cactus Arms so that
the elbows are in line

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with the shoulders
or slightly above.

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So either hugging
in or coming out here,

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your body will tell
you what feels best.

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And then take another deep
breath in and as you exhale,

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you're gonna slowly walk your
feet in towards the middle.

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And then nice and easy
extend the left leg out long and

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connecting to your
core here, right,

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we're gonna hug the
right knee up into the chest.

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So keep the arms where they are.

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Awesome, take a deep breath
in here and then exhale.

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Connecting to the core,
scoop your tailbone up,

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draw your navel
down nice and slow.

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You're gonna bring the left knee
in and kick the right leg out.

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Ooh yeah.

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Beautiful, inhale.

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Exhale, lower ribs get heavy.

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Connect to your core and switch.

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Big breath in.

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Exhale legs, not legs,
lower ribs get heavy and

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we connect to
the core and switch.

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Now just a couple more
nice and easy on your own.

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This is a really gentle way
to light up the abdominal wall

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while also
strengthening the back body.

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So instead of being
in Plank here today,

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we're doing this on the back
so you're not putting

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any undue pressure on the
lower back hopefully.

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Scooping tailbone up.

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Anchoring through the core.

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Keep it going.

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You can keep it nice and slow
or if you want a little more for

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this next couple
cycles of breath,

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you can speed up
the rhythm a bit.

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You want to keep lower back
flush with the mat so again,

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lower ribs really heavy
connecting to your core.

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We're here for three, two,

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and on the one 
bring both knees in

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and then wrap your
arms around your knees

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and squeeze them in tight.

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Close your eyes here,
take a breath or two.

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And whatever
feels good maybe soft,

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gentle, rock side to side.

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Maybe you draw a couple gentle
circles with the knees one way

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and then the other or maybe it's
just straight up stillness using

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your breath to move you here.

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Nice, now release
left foot to the ground,

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kick the right leg up high.

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Right leg doesn't have
to straighten but in time,

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through regular practice, here
you'll be able to create length

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in the back of
the leg to straighten.

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Okay, but if you're here,
no worries,

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totally normal.

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So one more breath here.

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Then on an exhale, connect to
your center again and you're

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gonna cross right ankle over the
top of the left thigh and then

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we're gonna thread
the needle here, peel up.

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Right arm goes through the
hole here and you can interlace

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behind the back of
the leg or on the shin.

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If you have any
sensitivity in the knee,

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I suggest interlacing
behind the back of the leg

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instead of on the shin.

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Now, bring some energy through
to the feet, to your toes.

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Spread the toes, keep
the chest nice and open here.

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Again, if it feels good to rock
gently side to side do that.

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Or if it feels best to be still
and use your breath to really

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move you in
the posture, do that.

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Close your eyes
or soften your gaze

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and let's breathe deep here.

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Awesome, for the last cycle of
breath there's an option here to

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draw your left
foot up towards the sky.

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Again, it may not straighten
right away today but through

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regular practice you'll
create more length in those

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hammies to do just that.

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Trust with regular
practice anything is possible.

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Take one more breath.

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And then slowly release.

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Both feet come to the ground and
when you're ready we'll switch.

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Inhale, lift the
left leg up high.

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Exhale, navel draws down to the
earth to support your lower back

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and then you'll cross left ankle
over the top of the right thigh.

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Sweet, when
you're ready lift off.

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We're gonna reach
through the hole here.

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Interlace behind the right
hamstring or maybe the right

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shin but again if you have any
sensitivity in the knee joint,

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let's go behind the right hammy.

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And then
brighten through the feet.

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Lots of energy in the toes.

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And then close your eyes,

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keep the neck nice and
long and breathe deep.

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Pulling your legs
in towards the chest.

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Again seeing if you
can create depth with

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your breath and slow it down.

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This breath control so good for
your practice on the board or

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just in life in general.

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Great tool for managing stress,
keeping your mind right.

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Awesome, stay here for
the last cycle of breath.

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Got relaxed. Or extend right
foot up towards the sky.

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Just see where you're at.
Check in today.

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Essentially that's
what we're doing here.

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Just checkin' in.

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Mmmmm.

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And then here we go, slowly
releasing down with control.

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Nice. Both feet are
gonna come to the earth.

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Then we're gonna
lift the heels up,

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press the toes into the ground.

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Just activating through
the calves and the achilles,

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breathing deep here.

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Lift your heels, lift your heels
and then release the heels to

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the ground, flex the feet.

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Spread the toes.
Breathe, breathe, breathe.

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Lift your toes
towards your shins.

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One more breath.

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Woo! Awesome, now, walk the
soles of the feet together.

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Bring the hands
back the rib cage.

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We're just gonna let gravity do
a little bit of the work here.

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So Supta Baddakanasana,
Reclined Cobbler's Pose.

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You should feel your
lower back kind of lifting here.

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Sacrum, top of the tailbone
pressing into the earth.

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Let the thigh bones
get really heavy here.

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Your strong quads nice and
heavy and then when you feel

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comfortable, close
your eyes and breathe.

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Opening through the hips.

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You might walk your shoulder
blades just snuggle them a

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little more underneath
your chest if that feels good,

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open up through the pecs.

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And you job is to
find that slow deep breath.

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(rhythmic breathing)

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Beautiful,take one
more big inhale in here.

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And then as you exhale,
connect to your center,

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bring the feet together,
press the feet together,

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excuse me, and then
slowly draw the knees

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all the way up
towards the chest.

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Great. Slide the hands
behind the thighs.

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We're gonna rock up and
down the length of the spine.

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Take your time,
massage through your back body.

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Do it as many
times as feels awesome.

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And then check it out, we're
gonna come from this rock and

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roll position all the
way up to a Forward Fold.

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So you get a little momentum.

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If you have to use
your hands, no biggie.

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But you find that momentum and

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rock all the way
up to a Forward Fold.

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Feet hip width apart,
toes pointing forward.

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And then clasp
opposite elbows here.

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Shake the head loose.

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Bend your knees super generously
so that you can get a nice

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awesome release
in the lower back.

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Yeah, then start to
breathe like you love yourself.

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Soften through the
skin of the forehead,

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relax your jaw.

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Breathe into the lower back.

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And then breathe
into that mid-back.

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And then breathe
into the upper back.

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And then shake the head a loose.

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Neck nice and loose and then
release the arms whenever you're

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ready to the
earth and nice and slow,

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with a connection
to your center,

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your core stability,
begin to roll it up.

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Tuck your chin into the chest,

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stack up through the spine,
take your time.

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Come to stand nice and tall,
Mountain Pose.

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And best you can,
whatever this means to you,

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just really try to spread
awareness throughout all four

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sides of your feet.

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So we, a lot of us, tend to

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stand a certain way
on the feet, right?

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You can see it in
the soles of your shoes.

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So a little helpful tool
actually is to lift all of your

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toes up and try to spread
awareness through the ball joint

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of your big toe, ball joint of
your pinky toe and then the back

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two corners of the heel.

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And even if you don't
notice a super big change,

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you will bring more awareness to
the soles of the feet which is

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gonna be great as we

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connect to our
full body, lifting up.

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Standing up super tall
and then when you're ready,

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slowly sending the
fingertips forward,

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up and back to stand in Volcano.

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Now lengthen tailbone down
and draw your navel in and up.

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So you're finding
that connection

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to your center, your balance.

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Connecting,
hugging to the midline.

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Take a deep breath in here.

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Lengthening through all
four sides of the torso.

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And then here we go,
on an exhale,

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just the left arm we're
gonna bend the left elbow coming

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through that Cactus Arm.

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And then all the way
in towards the side body.

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We call this gecko so it's
kind of like a gecko arm coming

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through and you're spreading
through the fingertips.

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You're pressing down through the
heels and we squeeze that left

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elbow into the side body and
then as you do this reach the

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right arm up and over.

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Press into your heels.

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Big side body stretch.

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Great, and then
we're gonna slowly,

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careful not to rush here,
come all the way back through.

00:14:32.291 --> 00:14:35.625
Reach both arms up and then just
same thing on the other side.

00:14:35.625 --> 00:14:37.291
Hug the lower
ribs in just a bit,

00:14:37.291 --> 00:14:39.041
stay connected to your center.

00:14:39.041 --> 00:14:42.000
And then here we go,
bending through the right elbow.

00:14:42.000 --> 00:14:43.625
Keep breathing.

00:14:43.625 --> 00:14:45.667
Go through that Cactus Arm.

00:14:45.667 --> 00:14:46.792
Then find gecko here.

00:14:46.792 --> 00:14:51.500
First really squeezing
right shoulder blade.

00:14:51.500 --> 00:14:53.708
Connecting to that lat,
that rhomboid.

00:14:53.708 --> 00:14:57.417
Squeezing right elbow in, in,
in and then after you find your

00:14:57.417 --> 00:14:59.458
gecko you can find big
side body stretch here.

00:14:59.458 --> 00:15:01.750
Inhale, feeling' it.

00:15:01.750 --> 00:15:04.375
Exhale, maybe more
of a tilt to the right.

00:15:04.375 --> 00:15:07.250
Oh yes.

00:15:07.250 --> 00:15:09.667
Awesome, then slowly
press into your feet,

00:15:09.667 --> 00:15:11.792
come back up, inhale.

00:15:11.792 --> 00:15:14.542
Exhale, let it all go.
Should feel good.

00:15:14.542 --> 00:15:16.750
Wiggle the fingertips,
come all the way down

00:15:16.750 --> 00:15:18.625
to a standing Forward Fold.

00:15:19.708 --> 00:15:22.667
Awesome, take a
deep breath in here.

00:15:23.834 --> 00:15:26.166
Bend your knees as
generously as you need.

00:15:26.166 --> 00:15:28.375
Finding that
release in the back body,

00:15:28.375 --> 00:15:30.417
the waistline, the legs.

00:15:31.750 --> 00:15:32.667
Yes!

00:15:32.667 --> 00:15:35.583
Then we're gonna slowly
bring the palms to the earth,

00:15:35.583 --> 00:15:38.750
walk the right foot back,
then the left foot back.

00:15:38.750 --> 00:15:41.125
And then yay,
slowly lower the knees.

00:15:41.125 --> 00:15:43.125
Come to Tabletop Position.

00:15:45.041 --> 00:15:46.375
Wrists underneath the shoulders,

00:15:46.375 --> 00:15:48.625
knees directly
underneath the hips.

00:15:48.625 --> 00:15:50.959
Press into the
tops of the feet here.

00:15:50.959 --> 00:15:52.750
Engage through the calves.

00:15:53.875 --> 00:15:56.333
And then spread
the palms super wide.

00:15:56.333 --> 00:15:58.583
Upper arm bones rotating out.

00:15:58.583 --> 00:16:01.208
Inhale, reach the
right fingertips forward,

00:16:01.208 --> 00:16:03.959
press away from the
mat with your left hand.

00:16:04.667 --> 00:16:05.959
And then same thing as before,

00:16:05.959 --> 00:16:07.291
we're gonna
bend the right elbow,

00:16:07.291 --> 00:16:09.583
squeeze it in, going
through that Cactus Arm

00:16:09.583 --> 00:16:11.708
and then squeeze it in gecko.

00:16:13.083 --> 00:16:14.917
Great, now keep it going.

00:16:14.917 --> 00:16:18.041
You're gonna turn to look
past your right shoulders.

00:16:18.041 --> 00:16:21.125
Squeeze, squeeze,
squeeze and then inhale,

00:16:21.125 --> 00:16:25.041
right fingertips reach
all the way up and out.

00:16:25.041 --> 00:16:27.041
And then exhale,
right hand down.

00:16:27.041 --> 00:16:28.792
Let's do that same
little dance on the other side.

00:16:28.792 --> 00:16:31.000
Inhale, left
fingertips reach forward.

00:16:31.000 --> 00:16:33.208
You're pressing away
with your right hand.

00:16:34.458 --> 00:16:36.875
Here we go, bending
with the left elbow.

00:16:36.875 --> 00:16:39.125
Trying to keep it lifted.

00:16:39.125 --> 00:16:41.500
Squeezing, squeezing, squeezing.

00:16:41.500 --> 00:16:43.208
Then coming into gecko.

00:16:43.208 --> 00:16:46.875
Squeeze left elbow into the side
body and then turn to gaze past

00:16:46.875 --> 00:16:48.208
your left shoulder.

00:16:49.250 --> 00:16:51.333
Squeeze, squeeze, squeeze.

00:16:51.333 --> 00:16:53.667
Nice, hugging into
the midline all the way.

00:16:54.458 --> 00:16:57.000
Great, inhale all the way back.

00:16:58.000 --> 00:17:01.959
Left fingertips forward
and exhale all the way down.

00:17:01.959 --> 00:17:03.708
Awesome, bring
the big toes to touch.

00:17:03.708 --> 00:17:05.125
Knees as wide as the mat.

00:17:05.125 --> 00:17:07.333
Inhale, reach the
right fingertips up high,

00:17:07.333 --> 00:17:09.375
open through
the chest, the pecs.

00:17:09.375 --> 00:17:11.791
Lengthen tailbone
back and then exhale,

00:17:11.791 --> 00:17:12.541
thread the needle.

00:17:12.541 --> 00:17:14.290
Right fingertips in
and underneath

00:17:14.290 --> 00:17:16.165
the bridge of the left arm.

00:17:16.165 --> 00:17:18.083
Pause here, use your left hand.

00:17:18.083 --> 00:17:20.666
Really press, press,
press into the earth.

00:17:20.666 --> 00:17:22.583
Left elbow up towards the sky.

00:17:24.083 --> 00:17:28.625
Now find that relaxing chill,
spa-like breath here.

00:17:32.500 --> 00:17:35.417
Nice and then slowly pressing
into the left palm to come back

00:17:35.417 --> 00:17:37.208
up right on to the other side.

00:17:37.208 --> 00:17:38.875
So right hand
comes to the earth,

00:17:38.875 --> 00:17:41.166
left fingertips
sweep up to the sky.

00:17:41.166 --> 00:17:43.000
You find that nice, open chest.

00:17:43.000 --> 00:17:45.500
Upper back body's activated.

00:17:45.500 --> 00:17:47.750
And then navel comes
in connect to your center,

00:17:47.750 --> 00:17:51.291
your core as you round
coming through underneath

00:17:51.291 --> 00:17:54.333
the bridge of the right arm.
Same thing, using left palm to

00:17:54.333 --> 00:17:56.208
really press into
the ground here.

00:17:57.250 --> 00:17:58.917
Right elbow towards the sky.

00:17:58.917 --> 00:18:01.000
Now close your eyes and breathe.

00:18:13.750 --> 00:18:17.000
And then from your center,
press into your right palm.

00:18:17.000 --> 00:18:19.792
Come back and
we'll walk the knees in.

00:18:20.834 --> 00:18:22.583
Great, curl the toes under.

00:18:22.583 --> 00:18:24.667
As you're ready,
peel up from the tail,

00:18:24.667 --> 00:18:27.125
Downward Facing Dog.

00:18:27.125 --> 00:18:30.000
Benji and I nailing
this today together.

00:18:30.000 --> 00:18:35.083
Wearing my Benji shirt
too so I'm a super nerd.

00:18:35.083 --> 00:18:37.917
From here you're gonna
dial the toes in just a bit

00:18:37.917 --> 00:18:39.667
and bend your knees just a bit.

00:18:41.875 --> 00:18:44.417
Tick-tock the hips
just a little left to right.

00:18:47.000 --> 00:18:50.583
And then when you're ready,
inhale look forward and exhale,

00:18:50.583 --> 00:18:52.417
baby steps to
the top of your mat.

00:18:52.417 --> 00:18:54.708
So you don't want to bypass
this awesome journey here.

00:18:54.708 --> 00:18:58.959
Just stretch through the fascia
of your foot to stretch through

00:18:58.959 --> 00:19:03.250
the Achilles, the calf,
the back of the knee,

00:19:03.250 --> 00:19:07.333
and then eventually when you get
to the top of your mat into the

00:19:07.333 --> 00:19:09.291
meaty part of that hamstring.

00:19:10.667 --> 00:19:13.333
Forward Fold, take your
time getting there. No rush.

00:19:15.333 --> 00:19:18.041
Great, as you're ready dig into
all four corners of the feet.

00:19:18.041 --> 00:19:21.667
Careful not to crunch through
the toes so let the toes be soft

00:19:21.667 --> 00:19:23.041
while you spread
awareness through

00:19:23.041 --> 00:19:25.125
all four corners of your foot.

00:19:25.125 --> 00:19:26.917
And then when you're
ready bend the knees,

00:19:26.917 --> 00:19:29.041
we'll sweep the arms
all the way up towards

00:19:29.041 --> 00:19:31.583
the sky back to
that Volcano Pose.

00:19:31.583 --> 00:19:33.458
And then exhale
hands to your heart. Ah.

00:19:35.542 --> 00:19:37.125
Great, pause here.

00:19:37.125 --> 00:19:39.583
Take a nice deep
inhale in through the nose.

00:19:40.750 --> 00:19:42.208
And out through
the nose or mouth.

00:19:44.083 --> 00:19:45.959
Good, now keep
your gaze forward,

00:19:45.959 --> 00:19:48.500
strong focus
out like the fierce,

00:19:48.500 --> 00:19:50.250
awesome person that you are.

00:19:50.250 --> 00:19:52.208
Don't look down as you
bring your feet together,

00:19:52.208 --> 00:19:54.917
really together, arch to arch.

00:19:54.917 --> 00:19:57.208
Zip up through the legs.

00:19:59.166 --> 00:20:00.875
Beautiful.

00:20:00.875 --> 00:20:02.375
And then nice and
slow you're gonna shift

00:20:02.375 --> 00:20:04.792
your weight to your left foot.

00:20:04.792 --> 00:20:08.125
Oh yeah, inhale, fingertips
reach up high and as you do this

00:20:08.125 --> 00:20:09.625
bring yoru right
knee up with you.

00:20:09.625 --> 00:20:11.583
Standing One-Legged Tadasana.

00:20:12.542 --> 00:20:15.208
My voice is so low today.
(laughs)

00:20:15.208 --> 00:20:17.667
Here we go, inhale in, exhale.

00:20:17.667 --> 00:20:19.792
You're gonna cross the
right ankle over the left,

00:20:19.792 --> 00:20:22.917
challenging here but we've
already done this on out backs.

00:20:22.917 --> 00:20:24.250
So we're opening
up through the hip.

00:20:24.250 --> 00:20:25.834
We find the figure four.

00:20:27.333 --> 00:20:29.375
Strong focus, you got it.

00:20:29.375 --> 00:20:32.291
Keep awareness through
your right toes, breathing.

00:20:33.625 --> 00:20:35.333
Then stay here or option to

00:20:35.333 --> 00:20:37.542
deepen the bend
in the left knee.

00:20:37.542 --> 00:20:39.959
Send the hips back,
try to keep the chest open,

00:20:39.959 --> 00:20:43.875
heart open as you
send the hips back.

00:20:46.959 --> 00:20:49.000
You're doing great,
press into that standing leg.

00:20:49.000 --> 00:20:51.000
One more breath here.

00:20:51.917 --> 00:20:53.834
And then exhale,
dig into your left heel.

00:20:53.834 --> 00:20:55.208
Bring the right
knee all the way up,

00:20:55.208 --> 00:20:56.208
fingertips all the way up.

00:20:56.208 --> 00:20:58.792
Back to that
Standing One-Legged Tadasana.

00:20:58.792 --> 00:21:00.875
And then hands come
together as you release,

00:21:00.875 --> 00:21:03.333
right foot to the ground.
Feet together, really together.

00:21:03.333 --> 00:21:05.458
Trust the ground is there.
You don't need to look down.

00:21:06.166 --> 00:21:08.250
If you did, it's okay.
Completely normal.

00:21:10.792 --> 00:21:15.667
Lot of benefits to
practicing without the eyeballs.

00:21:19.834 --> 00:21:22.667
Keep your
eyeballs if you have them.

00:21:22.667 --> 00:21:24.667
But, okay.

00:21:25.834 --> 00:21:28.208
Shifting to the right side.

00:21:28.208 --> 00:21:29.375
Find your breath, inhale.

00:21:31.000 --> 00:21:33.208
And exhale.

00:21:33.208 --> 00:21:35.166
Next inhale to
connect to your center.

00:21:35.166 --> 00:21:37.667
Shift your weight and send
the fingertips all the way up

00:21:37.667 --> 00:21:38.875
towards the sky.

00:21:38.875 --> 00:21:40.917
Lift left knee all
the way up with you.

00:21:40.917 --> 00:21:44.125
Press into your
right heel firmly.

00:21:44.125 --> 00:21:46.750
Keep your center underneath you,
super important, right?

00:21:46.750 --> 00:21:49.291
So, lengthen tailbone down,
navel draws in,

00:21:49.291 --> 00:21:50.708
squeeze and lift,
squeeze and lift.

00:21:50.708 --> 00:21:54.250
We're also strengthening the
front of that left hip crease.

00:21:54.250 --> 00:21:55.583
Breathing deep here.

00:21:57.708 --> 00:22:00.875
So lots of isometric movement
here and then when you're ready

00:22:00.875 --> 00:22:04.542
crossing left ankle over
the top of the right thigh.

00:22:04.542 --> 00:22:07.041
Hands come to the heart

00:22:07.041 --> 00:22:09.375
and we find the figure
four on this side.

00:22:15.458 --> 00:22:19.083
Option to sink a little
bit deeper into the shape.

00:22:19.083 --> 00:22:20.542
Breathe deep here.

00:22:20.542 --> 00:22:23.000
Keep the neck nice and long,
chest open.

00:22:28.375 --> 00:22:33.333
One more breath,
press into that standing foot.

00:22:33.333 --> 00:22:34.792
Your foundation.

00:22:36.792 --> 00:22:38.959
Great, and then digging into
that right heel even more.

00:22:38.959 --> 00:22:41.125
We're gonna come all the way
back up the way we went in,

00:22:41.125 --> 00:22:44.083
lifting left knee,
lifting fingertips to the skies.

00:22:44.083 --> 00:22:45.667
Squeeze and lift,
squeeze and lift,

00:22:45.667 --> 00:22:48.959
press into that standing leg and
then bring the palms together

00:22:48.959 --> 00:22:53.625
and with control best you can
both feet now firmly planted

00:22:53.625 --> 00:22:55.125
hands at the heart.

00:22:55.125 --> 00:22:57.333
Close your eyes
here for a moment.

00:22:57.333 --> 00:22:59.333
Soften through
the skin of the face.

00:23:02.125 --> 00:23:04.250
Observe your breath.

00:23:07.917 --> 00:23:08.959
Awesome work.

00:23:08.959 --> 00:23:10.542
Now we'll swim
the fingertips around to

00:23:10.542 --> 00:23:13.542
interlace behind the back body.

00:23:13.542 --> 00:23:17.125
You're gonna come to stand
sideways on your mat and then

00:23:17.125 --> 00:23:20.417
nice and slow you can hop
or step the feet super wide.

00:23:22.417 --> 00:23:25.834
This is our last little
jig here today together

00:23:25.834 --> 00:23:28.542
so breathe deep,
give it your all.

00:23:28.542 --> 00:23:29.542
Give it your attention.

00:23:29.542 --> 00:23:31.417
Try not to get
distracted with other thoughts.

00:23:31.417 --> 00:23:34.500
Just stay present with
the sound of your breath.

00:23:34.500 --> 00:23:38.166
As you're ready, you're
gonna turn the big toes in

00:23:38.166 --> 00:23:39.625
and light up through the arches.

00:23:39.625 --> 00:23:41.291
So draw energy
up from the arches.

00:23:41.291 --> 00:23:44.375
Press into the
outer edges of your feet.

00:23:44.375 --> 00:23:47.291
Work, in time
through repetition,

00:23:47.291 --> 00:23:48.750
to bring the
palms together here.

00:23:48.750 --> 00:23:50.500
But if thye're not
coming close, don't worry.

00:23:52.708 --> 00:23:55.458
And then here we go,
inhale to dig into the heels,

00:23:55.458 --> 00:23:56.625
look forward.

00:23:56.625 --> 00:24:00.125
Exhale, soft micro-bend in the
knees as you send your heart

00:24:00.125 --> 00:24:04.875
forward and your bum,
your hips back.

00:24:04.875 --> 00:24:06.291
Nice flat back here.

00:24:06.291 --> 00:24:08.375
Pause here, hug
the lower ribs in.

00:24:08.375 --> 00:24:09.750
Peek at me if you need to.

00:24:10.917 --> 00:24:12.166
Then when you
feel like you have it,

00:24:12.166 --> 00:24:13.834
lengthen through
the back of the neck.

00:24:13.834 --> 00:24:16.166
Send your gaze straight down.

00:24:16.166 --> 00:24:18.291
One more breath, you got it.

00:24:18.291 --> 00:24:20.542
Now with control
release the fingers,

00:24:20.542 --> 00:24:22.041
release the hands.

00:24:22.041 --> 00:24:23.000
Bring them to the earth.

00:24:23.000 --> 00:24:26.000
If they don't come to the earth
you can bring hands to the tops

00:24:26.000 --> 00:24:28.000
of the thighs here.

00:24:31.250 --> 00:24:33.375
Pressing into the
outer edges of the feet.

00:24:33.375 --> 00:24:38.083
One more breath and then connect
to your center to slowly come

00:24:38.083 --> 00:24:40.083
all the way back up.

00:24:40.083 --> 00:24:42.917
Bring the hands to the waistline
everyone, nice and easy.

00:24:42.917 --> 00:24:46.834
Feel that flush, that rush of
blood and fresh energy flowing

00:24:46.834 --> 00:24:50.083
up and down the spine. Yes!

00:24:50.083 --> 00:24:53.250
And then slowly hop or
step the feet together,

00:24:53.250 --> 00:24:55.250
back at the center of your mat.

00:24:58.792 --> 00:24:59.750
Inhale in.

00:25:01.583 --> 00:25:03.375
And exhale out.

00:25:05.125 --> 00:25:07.708
Nice work, bring the
palms together at your heart.

00:25:07.708 --> 00:25:09.708
Bring the feet together,
really together.

00:25:13.792 --> 00:25:16.625
Take one more moment
as we finish up here

00:25:16.625 --> 00:25:18.000
to just connect to your breath.

00:25:18.000 --> 00:25:20.000
Listen to the
sound of your breath.

00:25:32.792 --> 00:25:35.583
And after you've taken a
moment to connect to yourself,

00:25:37.417 --> 00:25:39.625
take a moment to just
give thanks

00:25:41.625 --> 00:25:42.959
for your body,

00:25:43.959 --> 00:25:45.250
for your life.

00:25:48.500 --> 00:25:51.708
And if you want, you can drop
down into a Shavasana after this

00:25:51.708 --> 00:25:54.708
or come into a nice, comfortable
seat for a little meditation.

00:25:55.917 --> 00:25:57.375
But if you're
ready to close it out,

00:25:57.375 --> 00:25:59.375
we're gonna bring the
thumbs up to the third eye.

00:26:02.417 --> 00:26:04.417
Take a deep breath in.

00:26:06.041 --> 00:26:09.625
And exhale to bow,
head to heart.

00:26:09.625 --> 00:26:13.750
And we say, Namaste.

00:26:13.750 --> 00:26:18.750
(gentle music)