WEBVTT 00:00:00.701 --> 00:00:02.502 - Hey everyone. Welcome to Yoga With Adriene. 00:00:02.502 --> 00:00:03.971 I'm Adriene and this is Benji 00:00:03.971 --> 00:00:07.207 and today we have yoga for the future. 00:00:07.207 --> 00:00:08.642 Mysterious. 00:00:08.642 --> 00:00:11.721 Hop in a something comfy and let's get started. 00:00:11.721 --> 00:00:15.037 (upbeat music) 00:00:24.458 --> 00:00:25.759 Alright my darling friends, 00:00:25.759 --> 00:00:29.429 let's begin today in Mountain Pose. 00:00:29.429 --> 00:00:31.698 Let's bring the feet hip width apart, 00:00:34.468 --> 00:00:35.969 arrive here on your mat. 00:00:35.969 --> 00:00:40.516 So the trick about yoga for the 00:00:40.516 --> 00:00:42.376 future is it's all about being 00:00:42.376 --> 00:00:44.645 in the present moment. 00:00:44.645 --> 00:00:47.848 Go ahead and take a look down your feet as you get settled in, 00:00:47.848 --> 00:00:50.517 lift the toes, spread them, 00:00:50.517 --> 00:00:53.220 press firmly in all four corners of the foot. 00:00:55.389 --> 00:00:58.825 And then start to just press away from the mat. 00:00:58.825 --> 00:01:02.087 Draw little energy up from the arches. 00:01:02.087 --> 00:01:06.600 And come into your best and most beautiful Mountain Pose. 00:01:06.600 --> 00:01:11.138 For those of you doing this in real time it's Earth Day today. 00:01:11.138 --> 00:01:14.157 Happened to fall right on a Yoga With Adriene Sunday 00:01:14.157 --> 00:01:16.577 so feel the ground beneath you, 00:01:16.577 --> 00:01:20.836 feel your feet pressing into the earth 00:01:20.836 --> 00:01:23.016 and close your eyes. 00:01:23.016 --> 00:01:28.089 You can direct energy down through the fingertips 00:01:28.089 --> 00:01:30.490 and position in your hands, your wrists, 00:01:30.490 --> 00:01:31.825 your arms in a way that feels good. 00:01:31.825 --> 00:01:34.594 So you make that choice. 00:01:41.034 --> 00:01:41.935 Then when you're ready, 00:01:41.935 --> 00:01:44.171 again, close your eyes if you're feeling brave. 00:01:44.171 --> 00:01:46.773 If that's not great for you, you can just soften your gaze and 00:01:46.773 --> 00:01:50.259 look past your nose here. 00:01:50.259 --> 00:01:53.639 And you're gonna start to breathe a little deeper, 00:01:53.639 --> 00:01:56.416 little more fully and just notice where your thoughts go 00:01:56.416 --> 00:01:57.968 here right away. 00:02:08.379 --> 00:02:10.594 The hardest part is over, showing up, 00:02:10.594 --> 00:02:13.970 pressing play, landing here. 00:02:15.702 --> 00:02:18.605 So you can start to breathe a little easier now 00:02:18.605 --> 00:02:22.481 knowing that the hard part's over. 00:02:24.261 --> 00:02:28.516 And today's practice really asks how can we take responsibility 00:02:29.282 --> 00:02:32.335 or take more responsibility 00:02:32.335 --> 00:02:34.855 for our future, 00:02:34.855 --> 00:02:36.583 the future 00:02:38.772 --> 00:02:43.495 by being really present and really conscious 00:02:45.065 --> 00:02:49.136 and doing our best today. 00:02:57.978 --> 00:03:01.281 When you're ready, slowly bring the hands to the heart. 00:03:01.281 --> 00:03:04.117 Tap into a little inner smile and find a soft, easy 00:03:04.117 --> 00:03:06.119 bend in the knees. 00:03:07.387 --> 00:03:10.546 When you're ready big inhale to reach for the sky. 00:03:11.736 --> 00:03:16.329 On an exhale, waterfall today, so we went from the mountain to 00:03:16.329 --> 00:03:19.766 the waterfall all the way down to your Forward Fold. 00:03:19.766 --> 00:03:21.201 If you're in the center of your mat like me, 00:03:21.201 --> 00:03:22.469 you can walk to the front. 00:03:22.469 --> 00:03:25.305 Some of you will already be there. 00:03:25.305 --> 00:03:28.375 Just take a second to hang loose, 00:03:28.375 --> 00:03:32.074 bend the knees, find a softness 00:03:32.074 --> 00:03:33.914 and start to deepen your breath 00:03:33.914 --> 00:03:34.748 a little more here. 00:03:34.748 --> 00:03:38.624 Maybe you find a version of this 00:03:38.624 --> 00:03:41.734 standing extended Forward Fold that feels awesome. 00:03:41.734 --> 00:03:44.825 Maybe you clasp the elbows, maybe you shake the head 00:03:44.825 --> 00:03:48.462 and you pet your dog. 00:03:48.462 --> 00:03:50.831 So find what brings you joy here, 00:03:50.831 --> 00:03:54.301 we're gonna begin soon with some Sun Salutations but take a 00:03:54.301 --> 00:03:56.503 little moment to set an intention. 00:03:56.503 --> 00:03:59.106 That's really what this practice is all about and just a reminder 00:03:59.106 --> 00:04:01.441 that by simply showing up on your mat, 00:04:01.441 --> 00:04:03.614 your carving out most valuable 00:04:03.614 --> 00:04:07.247 time and space for yourself so 00:04:07.247 --> 00:04:11.061 that you can have the energy that you need 00:04:12.748 --> 00:04:16.923 to help make the world a better place. 00:04:20.127 --> 00:04:22.863 Alright, release the hands if you have them clasped or if 00:04:22.863 --> 00:04:26.700 you're still petting your dog. Or cat. 00:04:26.700 --> 00:04:29.736 Or lizard, or bunny, or hedgehog. 00:04:29.736 --> 00:04:32.392 Bend the knees, tuck the chin into the chest and roll all the 00:04:32.392 --> 00:04:36.143 way up to your Mountain Pose. 00:04:36.143 --> 00:04:38.879 Big inhale in. 00:04:38.879 --> 00:04:40.920 Long exhale out. 00:04:40.920 --> 00:04:43.717 Inhale to reach for the sky. 00:04:43.717 --> 00:04:47.954 Exhale to waterfall it down, Forward Fold. 00:04:47.954 --> 00:04:49.990 This time you're gonna inhale, halfway lift, 00:04:49.990 --> 00:04:51.391 send the fingertips behind you. 00:04:51.391 --> 00:04:53.126 Soft bend in the knees. 00:04:53.126 --> 00:04:56.530 Try to create a nice, long line from the crown to the tail. 00:04:56.530 --> 00:04:58.832 Lift your heart space up between your shoulder blades, 00:04:58.832 --> 00:05:02.936 take a deep breath in and then exhale, fold. 00:05:02.936 --> 00:05:05.994 Inhale to reach for the sky 00:05:05.994 --> 00:05:08.074 and waterfall all the way back down, 00:05:08.074 --> 00:05:11.965 moving with your breath. Wiggle the fingertips. 00:05:11.965 --> 00:05:15.348 Nice, inhale, airplane arms, halfway lift. 00:05:15.348 --> 00:05:19.920 Lengthen through the crown, the neck and then exhale, fold. 00:05:19.920 --> 00:05:21.821 Great, this time bring your fingertips to the earth. 00:05:21.821 --> 00:05:23.924 You're gonna take just your right foot back. 00:05:23.924 --> 00:05:26.459 Pivot on the back foot, strong legs here, 00:05:26.459 --> 00:05:29.863 so engage your right inner thigh and then from here reverse 00:05:29.863 --> 00:05:32.032 waterfall all the way up towards the sky, 00:05:32.032 --> 00:05:33.934 reach the fingertips up high. 00:05:33.934 --> 00:05:36.169 Give yourself lots of spaciousness here. 00:05:36.169 --> 00:05:40.040 If you're feeling a little off-balance or tired you might 00:05:40.040 --> 00:05:42.609 keep the hands on the waistline. 00:05:42.609 --> 00:05:46.146 Everyone breathe deep, send some nice full loving breath down 00:05:46.146 --> 00:05:49.049 into your belly and the bowl of your pelvis. 00:05:49.049 --> 00:05:50.417 Front knee is bent. 00:05:50.417 --> 00:05:54.955 Nice strong Warrior I or Virabhadrasana I. 00:05:54.955 --> 00:05:58.825 Feel the strength, the power, grounding in that back leg. 00:06:01.494 --> 00:06:04.664 Then inhale to lift your chest up towards the sky and then 00:06:04.664 --> 00:06:08.501 exhale to lift the back heel and you're gonna slowly waterfall it 00:06:08.501 --> 00:06:10.337 all the way back down your lunge. 00:06:10.337 --> 00:06:11.471 Yes, beautiful. 00:06:11.471 --> 00:06:13.306 From here, inhale, open the chest, 00:06:13.306 --> 00:06:15.609 find length, feel that great big stretch in front of the right 00:06:15.609 --> 00:06:18.144 hip crease and then exhale, plant the palms, 00:06:18.144 --> 00:06:19.879 you're gonna step the left toes back. 00:06:19.879 --> 00:06:23.340 You can lower the knees here for a little Half Plank 00:06:23.340 --> 00:06:26.886 or keep the knees lifted, nice, strong Plank. 00:06:26.886 --> 00:06:31.491 Now, see a Plank from crown to tail then 00:06:31.491 --> 00:06:32.759 from sits bones to heels. 00:06:32.759 --> 00:06:35.795 Create one nice long line in the spine. 00:06:35.795 --> 00:06:38.265 We're here for five, breathe deep. 00:06:38.265 --> 00:06:39.933 Four, you got it. 00:06:39.933 --> 00:06:44.537 Three, awesome work. Two and one, beautiful. 00:06:44.537 --> 00:06:48.241 Send the hips up high and back, Downward Facing Dog. 00:06:48.241 --> 00:06:51.011 Now take your dog for a beautiful nature walk here. 00:06:51.011 --> 00:06:55.248 Close your eyes smile, I know I'm being goofy but come on, 00:06:55.248 --> 00:06:56.716 stretch it out. 00:06:56.716 --> 00:07:00.754 Get out of your head and in to my car. 00:07:00.754 --> 00:07:03.670 No, and into 00:07:03.670 --> 00:07:06.860 a vibe that feels supported and good where you can 00:07:06.860 --> 00:07:10.797 really just let loose and be in the moment for this practice. 00:07:13.633 --> 00:07:15.935 Great, when you're ready inhale to look forward. 00:07:15.935 --> 00:07:18.538 Exhale, ragdoll, step to the top of your mat. 00:07:18.538 --> 00:07:21.708 We're gonna keep the feet hip width apart here. 00:07:21.708 --> 00:07:24.544 Forward Fold, then inhale halfway lift, 00:07:24.544 --> 00:07:27.147 airplane, arms anyway. 00:07:27.147 --> 00:07:29.716 Send your gaze forward, looking forward. 00:07:29.716 --> 00:07:33.019 Lift your heart space up so shoulder blades go left to right 00:07:33.019 --> 00:07:34.287 here little bit yes and 00:07:34.287 --> 00:07:37.057 then exhale release everything, awesome work. 00:07:37.057 --> 00:07:39.659 Slide the left toes back now. 00:07:39.659 --> 00:07:41.194 Pivot on the back foot. 00:07:41.194 --> 00:07:43.630 Reverse waterfall, reach of the sky, 00:07:43.630 --> 00:07:45.965 Warrior I on the opposite side. 00:07:45.965 --> 00:07:49.469 You should be able to feel the root of this posture 00:07:49.469 --> 00:07:50.470 in this back leg. 00:07:50.470 --> 00:07:55.008 If not, turn the left toes in, engage the left inner thigh and 00:07:55.008 --> 00:07:57.510 don't worry about crunching your hips towards the front. 00:07:57.510 --> 00:07:59.536 Remember our Ahimsa practice, 00:07:59.536 --> 00:08:02.816 just work from the ground up and 00:08:02.816 --> 00:08:06.553 in time you'll be able to create space and length so that we can 00:08:06.553 --> 00:08:09.322 dial this in and find that shape, maybe. 00:08:09.322 --> 00:08:11.558 It's not for everyone's body. 00:08:11.558 --> 00:08:15.362 It's kind of ridiculous right to think that every body shape was 00:08:15.362 --> 00:08:17.163 going to look the same or feel the same or 00:08:17.163 --> 00:08:19.332 have the same structure. 00:08:21.152 --> 00:08:22.869 That just doesn't make any sense. 00:08:22.869 --> 00:08:26.817 So drop that and focus on the sensation 00:08:29.795 --> 00:08:32.379 so Find What Feels Good is not like a free-for-all. 00:08:32.379 --> 00:08:35.674 It actually requires more discipline to listen to 00:08:35.674 --> 00:08:38.183 your body, your structure, honor that, 00:08:38.183 --> 00:08:41.020 and really do the work from the ground up. 00:08:41.020 --> 00:08:43.356 Hands on the waistline or fingertips reaching up towards 00:08:43.356 --> 00:08:45.158 the sky, take one more breath here. 00:08:45.158 --> 00:08:47.837 Inhale, Warrior I, 00:08:47.837 --> 00:08:50.397 nice and then exhale lift the back heel. 00:08:50.397 --> 00:08:52.599 Waterfall all the way down to your lunge. 00:08:52.599 --> 00:08:54.300 Front knee over front ankle. 00:08:54.300 --> 00:08:57.871 Big stretch here as you inhale, spiral the shoulders open, 00:08:57.871 --> 00:08:59.272 open the chest forward. 00:08:59.272 --> 00:09:01.441 Feel that stretch in the left hip crease. 00:09:01.441 --> 00:09:04.177 Nice, then here we go, big breath out as you plant the 00:09:04.177 --> 00:09:07.013 palms and step the right toes back. 00:09:07.013 --> 00:09:09.883 Again, you can lower the knees here but in Plank we're gonna 00:09:09.883 --> 00:09:11.744 press away from the yoga mat. 00:09:11.744 --> 00:09:15.088 So find that resistance, that pressing away. 00:09:16.218 --> 00:09:18.558 Lift your figurative heart space up towards the sky, 00:09:18.558 --> 00:09:21.861 create a little doming sensation in the upper back body. 00:09:21.861 --> 00:09:23.897 Really reach the heels towards the back edge of the mat. 00:09:23.897 --> 00:09:26.665 Really extend the crown towards the front 00:09:26.665 --> 00:09:27.987 and then find your breath. 00:09:27.987 --> 00:09:31.404 For five, four, strong core. 00:09:31.404 --> 00:09:35.075 Three, two, and up and back Downward Facing Dog. 00:09:35.075 --> 00:09:38.490 This time I invite you to find stillness in your dog. 00:09:38.490 --> 00:09:41.214 So set yourself up for greatness, 00:09:41.214 --> 00:09:42.816 upper arm bones rotate out. 00:09:42.816 --> 00:09:45.385 Inner thighs slight rotation in. 00:09:45.385 --> 00:09:48.788 Claw through the fingertips to relieve pressure on the wrists 00:09:48.788 --> 00:09:51.624 and then find your breath. 00:09:51.624 --> 00:09:54.394 Find your Drishti, your focus. 00:10:02.514 --> 00:10:03.997 Great, then bend the knees generously. 00:10:03.997 --> 00:10:06.606 Inhale to look forward and exhale to make 00:10:06.606 --> 00:10:07.407 your way to the top. 00:10:07.407 --> 00:10:09.642 You can step, dance, float, hop. 00:10:09.642 --> 00:10:11.110 This time we're gonna bring the feet together, 00:10:11.110 --> 00:10:11.878 really together. 00:10:11.878 --> 00:10:14.113 Zip 'em up and inhale, halfway lift, 00:10:14.113 --> 00:10:15.882 fingertips reach back. 00:10:15.882 --> 00:10:18.884 Strong and steady, exhale, fold. 00:10:18.884 --> 00:10:21.243 Inhale to reach for the sky. 00:10:21.243 --> 00:10:23.556 Catch a wave here and then exhale, 00:10:23.556 --> 00:10:26.025 waterfall it all the way down, nice. 00:10:26.025 --> 00:10:29.162 Inhale, halfway lift, catch a wave here with the breath. 00:10:29.162 --> 00:10:32.665 Exhale, Forward Fold. 00:10:32.665 --> 00:10:35.635 Plant the palms, slide the right toes back, 00:10:35.635 --> 00:10:37.470 pivot on the back foot. 00:10:37.470 --> 00:10:39.272 Warrior I, reach for the sky. 00:10:39.272 --> 00:10:40.840 Big stretch. 00:10:40.840 --> 00:10:43.943 Inhale, lift the chest, lift the heart. 00:10:43.943 --> 00:10:48.181 Exhale, lift the back heel, waterfall it all the way down. 00:10:48.181 --> 00:10:49.449 Nice, adding a twist here. 00:10:49.449 --> 00:10:53.086 Inhale, left fingertips up towards the sky. 00:10:53.086 --> 00:10:54.821 Exhale all the way back down. 00:10:54.821 --> 00:10:58.024 Plant the palms, step it back, Plank Pose. 00:10:58.024 --> 00:10:59.618 Inhale in deeply. 00:10:59.618 --> 00:11:03.596 Exhale, belly to cobra or Chaturanga to Up Dog. 00:11:03.596 --> 00:11:06.799 Moving with your breath, inhale to open the chest, 00:11:06.799 --> 00:11:08.601 take it nice and easy. 00:11:08.601 --> 00:11:10.270 And then exhale to release. 00:11:10.270 --> 00:11:12.238 We'll meet in Downward Facing Dog. 00:11:12.238 --> 00:11:13.687 Hips up high, 00:11:13.687 --> 00:11:17.677 find a cycle of breath nice and still. 00:11:17.677 --> 00:11:20.205 Let the breath move you. 00:11:21.261 --> 00:11:23.683 After a beautiful cycle of breath in Down Dog, 00:11:23.683 --> 00:11:26.019 you'll bend the knees, inhale to look forward. 00:11:26.019 --> 00:11:28.721 Moving with the breath, exhale, all the way to the top. 00:11:28.721 --> 00:11:31.925 Feet together, really together. 00:11:31.925 --> 00:11:33.660 As you're ready, again with your breath, 00:11:33.660 --> 00:11:34.928 inhale, halfway lift. 00:11:34.928 --> 00:11:37.430 Send the fingertips back. 00:11:37.430 --> 00:11:39.899 Find that balance between the push and the pull, 00:11:39.899 --> 00:11:42.001 the reach and stretch. 00:11:42.001 --> 00:11:45.050 Nice and then exhale to release back down. 00:11:45.050 --> 00:11:46.739 Gorgeous, fingertips come to the mat. 00:11:46.739 --> 00:11:48.107 We're gonna slide the left toes back. 00:11:48.107 --> 00:11:51.177 This time pivot on the back foot, strong legs. 00:11:51.177 --> 00:11:52.445 Inhale, rise up. 00:11:52.445 --> 00:11:54.914 Reach up, Warrior I. Big stretch. 00:11:54.914 --> 00:11:58.484 Big breath with your sternum, your heart towards the sky. 00:11:58.484 --> 00:12:02.555 And then exhale to rain it down, pivot on the back foot. 00:12:02.555 --> 00:12:04.057 Coming into your twist, you got it. 00:12:04.057 --> 00:12:06.359 Inhale, right fingertips reach towards the sky. 00:12:06.359 --> 00:12:09.295 Lean back, lift your heart, full breath 00:12:09.295 --> 00:12:12.165 and then exhale all the way back down. 00:12:12.165 --> 00:12:14.567 Plant the palms, step the right toes back, 00:12:14.567 --> 00:12:17.236 strong and steady, inhale. 00:12:17.236 --> 00:12:19.839 Exhale, belly to cobra or Chaturanga to Up Dog. 00:12:19.839 --> 00:12:22.408 Move with your breath. 00:12:22.408 --> 00:12:25.178 Stay focused on the breath. 00:12:25.178 --> 00:12:26.846 Meet us in Downward Facing Dog. 00:12:26.846 --> 00:12:29.349 We're all in this together, hips up high. 00:12:29.349 --> 00:12:32.016 This time take a deep breath in through the nose 00:12:32.016 --> 00:12:34.354 and an exhale out through the mouth. 00:12:34.354 --> 00:12:36.851 Sigh it out. (exhales loudly) 00:12:36.851 --> 00:12:38.825 One more like that, big inhale, 00:12:38.825 --> 00:12:40.326 case you missed the first round. 00:12:40.326 --> 00:12:41.461 In case, not case. 00:12:41.461 --> 00:12:44.063 Case you missed the first round! 00:12:44.063 --> 00:12:45.865 Just in case you missed the first cleansing breath, 00:12:45.865 --> 00:12:48.568 here we go, big inhale in through the nose. 00:12:48.568 --> 00:12:50.203 Come on now, don't be shy, exhale, 00:12:50.203 --> 00:12:52.500 let something go. (exhales loudly) 00:12:52.500 --> 00:12:55.008 Awesome, inhale to look forward, bend the knees. 00:12:55.008 --> 00:12:57.944 Exhale, to step or hop to the top. 00:12:57.944 --> 00:12:59.345 Feet together, really together. 00:12:59.345 --> 00:13:01.948 This time we're gonna inhale, halfway lift. 00:13:01.948 --> 00:13:04.450 Fingertips reach back, you got it. 00:13:04.450 --> 00:13:06.285 Activate the upper back body. 00:13:06.285 --> 00:13:08.554 Then exhale, check it out, bend the knees, 00:13:08.554 --> 00:13:09.756 send the hips back. 00:13:09.756 --> 00:13:12.788 Fingertips are gonna go down 00:13:12.788 --> 00:13:15.428 to come up. 00:13:15.428 --> 00:13:19.298 Utkatasana, gather some energy here in your center. 00:13:19.298 --> 00:13:21.870 Send the hips back. 00:13:21.870 --> 00:13:24.871 Breathe deep. 00:13:24.871 --> 00:13:25.872 Great, one more breath. 00:13:25.872 --> 00:13:28.107 Maybe open the palms a little bit here. 00:13:28.107 --> 00:13:30.109 You got the whole world in your hands. 00:13:32.111 --> 00:13:36.082 And then on an exhale, let everything go, awesome. 00:13:36.082 --> 00:13:37.917 Forward Fold. 00:13:37.917 --> 00:13:40.019 Beautiful, from here we're gonna plant the palms, 00:13:40.019 --> 00:13:42.021 we're gonna step it to Plank Pose. 00:13:43.589 --> 00:13:45.191 Press away from your yoga mat. 00:13:45.191 --> 00:13:47.841 So we need you to be strong 00:13:47.841 --> 00:13:51.197 in (clears throat) all parts. 00:13:51.197 --> 00:13:53.733 I felt a dirty joke coming on there. 00:13:53.733 --> 00:13:55.635 Need you to be strong. 00:13:55.635 --> 00:13:57.336 The world needs you at your best. 00:13:57.336 --> 00:13:58.271 So here we go. 00:13:58.271 --> 00:14:00.606 Actually, let's come on to our elbows for this. 00:14:00.606 --> 00:14:01.974 So come on to your forearms. 00:14:01.974 --> 00:14:04.010 You can bring the hands together. 00:14:04.010 --> 00:14:05.578 Some of you know what's coming, here we go. 00:14:05.578 --> 00:14:07.346 Dip the hips to the right. 00:14:07.346 --> 00:14:08.815 Strong and steady. 00:14:08.815 --> 00:14:12.385 Come back up through center, dip the hips to the left. 00:14:12.385 --> 00:14:15.497 Back up through center, keep it going. 00:14:15.497 --> 00:14:18.887 Now, listen to your song, the sound of your breath here. 00:14:18.887 --> 00:14:22.028 You're gonna do as many as possible and then we'll come to 00:14:22.028 --> 00:14:23.196 a Downward Facing Dog. 00:14:23.196 --> 00:14:26.599 Many as possible and we'll come to a Down Dog. 00:14:27.624 --> 00:14:30.203 If you're already going to Down Dog, awesome. 00:14:30.203 --> 00:14:31.904 Keep it going if you're still going, 00:14:31.904 --> 00:14:33.772 you're doing awesome. 00:14:33.772 --> 00:14:36.375 Listen to your body. 00:14:36.375 --> 00:14:39.912 When you feel like you've hit your as many hip dips as 00:14:39.912 --> 00:14:42.348 possible, you're gonna come to Downward Facing Dog. 00:14:42.348 --> 00:14:45.418 And that's where you'll take that big sigh of relief. 00:14:49.829 --> 00:14:53.921 We'll get a second to let everyone catch up. 00:14:57.830 --> 00:14:59.832 Control your breath. 00:15:06.773 --> 00:15:09.675 Nice, and then nice and slow and steady, 00:15:09.675 --> 00:15:11.077 you're gonna send your gaze forward, 00:15:11.077 --> 00:15:13.045 bend your knees, and as you're ready, 00:15:13.045 --> 00:15:16.949 slow and soft landing descend ofthe knees down. 00:15:16.949 --> 00:15:18.518 You'll bring the big toes to touch, 00:15:18.518 --> 00:15:22.955 knees nice and wide, inhale to look forward, smile. 00:15:22.955 --> 00:15:26.859 Exhale, empty the breath out as you send the hips back. 00:15:26.859 --> 00:15:30.897 Fingertips still actively reaching forward. 00:15:30.897 --> 00:15:32.899 Extended Child's Pose. 00:15:35.668 --> 00:15:37.270 Press in to the tops of the feet, 00:15:37.270 --> 00:15:39.305 lift your palms so that just the 00:15:39.305 --> 00:15:41.307 fingertips are pressing into the earth. 00:15:43.209 --> 00:15:44.811 Nice and active in the arms here, 00:15:44.811 --> 00:15:45.912 (clears throat) excuse me, 00:15:45.912 --> 00:15:49.905 as you continue to breathe deep and close your eyes. 00:15:49.905 --> 00:15:53.219 Feel that slight pressure on the forehead if the head is coming 00:15:53.219 --> 00:15:55.221 to the ground here. 00:15:56.722 --> 00:15:59.659 Tug the shoulders back away from the ears so you have a 00:15:59.659 --> 00:16:01.828 little resistance of the fingertips on the earth 00:16:01.828 --> 00:16:04.130 and the shoulders tugging back. 00:16:04.130 --> 00:16:07.620 Now breathe into all four sides the torso deeply, fully. 00:16:10.770 --> 00:16:14.574 Now I invite you to consider, once again, 00:16:17.435 --> 00:16:21.861 just this invitation, this idea, this question, 00:16:21.861 --> 00:16:26.586 "How can we be more responsible for the future 00:16:26.586 --> 00:16:28.905 "by the choices we make today? 00:16:31.390 --> 00:16:34.720 "How can we be more responsible for the future 00:16:37.170 --> 00:16:39.125 "by the choices we make today?" 00:16:43.262 --> 00:16:44.937 Go ahead and release the hands into the earth, 00:16:44.937 --> 00:16:48.174 take a cycle of breath or two with the arms, 00:16:48.174 --> 00:16:50.776 the hands, the wrist relaxed and easy. 00:16:57.617 --> 00:17:00.868 Start to feel the wave of the breath 00:17:02.740 --> 00:17:06.586 and then when you're ready, lift the head back up. 00:17:06.586 --> 00:17:08.461 We're gonna come on to all fours. 00:17:08.461 --> 00:17:12.603 Keep the knees and toes where they are. 00:17:12.603 --> 00:17:14.567 And when you're ready we're just gonna thread the needle here. 00:17:14.567 --> 00:17:16.935 Right fingertips are gonna go in and underneath the bridge of the 00:17:16.935 --> 00:17:19.906 left arm and then you can make choices here. 00:17:19.906 --> 00:17:22.808 You can use the left hand to press and 00:17:22.808 --> 00:17:24.310 find a little deeper stretch. 00:17:24.310 --> 00:17:26.212 You can reach left fingertips up and around 00:17:26.212 --> 00:17:28.547 to find a little bind. 00:17:28.547 --> 00:17:32.230 Anything else, maybe overhead also feels good. 00:17:32.230 --> 00:17:37.256 So the choices you create now have an impact on the future and 00:17:37.256 --> 00:17:40.192 if we are not empowered to make choices that feel good and that 00:17:40.192 --> 00:17:45.097 are conscious, you know, it's a bit of an impossible task. 00:17:45.097 --> 00:17:49.802 So may seem small but the work you do on your mat matters. 00:17:49.802 --> 00:17:52.772 It's a great tool bag. 00:17:52.772 --> 00:17:53.599 What'd you call me? 00:17:53.599 --> 00:17:56.342 Okay, come back to center and we're just gonna take it on the 00:17:56.342 --> 00:17:58.010 other side in your own time. 00:17:58.010 --> 00:18:01.147 And again, I invite you to thread the needle 00:18:01.147 --> 00:18:03.049 and then make a choice. 00:18:11.277 --> 00:18:13.188 Breathe deep. 00:18:23.111 --> 00:18:24.637 And then take one more breath. 00:18:24.637 --> 00:18:27.273 Really sending some awareness to 00:18:27.273 --> 00:18:29.542 the upper back body right behind your heart space. 00:18:31.152 --> 00:18:33.646 And then we'll come all the way back to center. 00:18:33.646 --> 00:18:36.382 Beautiful, walk the knees underneath the hip points and 00:18:36.382 --> 00:18:38.751 you're gonna swing the legs to one side and come all the way 00:18:38.751 --> 00:18:43.522 through to Butterfly Position or Cobbler's Pose. 00:18:45.179 --> 00:18:48.060 Baddha Konasana, we bring the soles of the feet together. 00:18:48.060 --> 00:18:51.030 Think Butterfly might be little more fitting today. 00:18:51.030 --> 00:18:52.741 Bit of a hip opener here. 00:18:55.077 --> 00:18:57.803 And then you're gonna take your thumbs to your arches and just 00:18:57.803 --> 00:18:59.271 give yourself a little foot massage. 00:18:59.271 --> 00:19:02.842 If this is super weird for you, you're not alone but trust me 00:19:02.842 --> 00:19:08.247 just like everything in yoga with regular practice becomes 00:19:08.247 --> 00:19:10.249 more second nature. 00:19:12.752 --> 00:19:14.967 More kindness 00:19:17.049 --> 00:19:19.361 and self-love. 00:19:25.865 --> 00:19:29.514 It's allergy season here in Austin, Texas so 00:19:32.129 --> 00:19:34.540 usually at some point in the day I end up sounding a 00:19:34.540 --> 00:19:37.585 little bit like ScarJo. 00:19:37.585 --> 00:19:39.414 (clears throat) 00:19:41.847 --> 00:19:43.949 After you've taken a moment to give yourself 00:19:43.949 --> 00:19:47.119 a little foot massage, let it go. 00:19:47.119 --> 00:19:49.321 Grab the ankles, loop the shoulders, 00:19:49.321 --> 00:19:50.423 sit up nice and tall. 00:19:50.423 --> 00:19:52.291 If you want a deeper stretch you can draw the heels 00:19:52.291 --> 00:19:54.527 in towards your center. 00:19:54.527 --> 00:19:58.998 If you're finding that there's a magnet in your spine pulling you 00:19:58.998 --> 00:20:02.068 (chuckles) towards the back, you're not alone here. 00:20:02.068 --> 00:20:06.105 So give yourself a little more room by pulling the heels out, 00:20:06.105 --> 00:20:10.109 creating a bigger diamond here and then everyone engage the 00:20:10.109 --> 00:20:12.745 muscles of the pelvic floor to sit up nice and tall. 00:20:12.745 --> 00:20:13.813 Just do your best. 00:20:13.813 --> 00:20:15.730 That's all we can do. 00:20:15.730 --> 00:20:17.817 A lot of people think they can't do yoga 'cause they're not 00:20:17.817 --> 00:20:20.786 flexible, they're not strong, they're not good at it. 00:20:20.786 --> 00:20:23.618 These are all the reasons why we should do yoga 00:20:23.618 --> 00:20:27.290 so that we can look in the mirror, 00:20:27.290 --> 00:20:31.393 come up against whatever it is we're dealing with 00:20:31.393 --> 00:20:33.933 and then hopefully with regular practice walk off 00:20:33.933 --> 00:20:38.499 the mat feeling empowered to make choices 00:20:38.499 --> 00:20:43.359 that are meaningful and that contribute, 00:20:47.150 --> 00:20:48.600 meaningfully, 00:20:49.957 --> 00:20:52.927 to the world and to the earth. 00:20:52.927 --> 00:20:55.108 We are the world. 00:21:00.148 --> 00:21:01.861 Keep breathing here. 00:21:01.861 --> 00:21:03.863 Let the quads get really, really heavy. 00:21:07.500 --> 00:21:10.569 Maybe take a couple moments to work out some kinks in the head, 00:21:10.569 --> 00:21:12.984 the neck, not the head but the neck. 00:21:12.984 --> 00:21:14.267 Whatever. 00:21:16.842 --> 00:21:21.347 And then taking it from a butterfly to a flower. 00:21:22.207 --> 00:21:23.415 This one's gonna be great for the kids 00:21:23.415 --> 00:21:25.985 but also for the kid in all of us. 00:21:25.985 --> 00:21:29.622 So with the hands on the ankles still you're gonna draw the 00:21:29.622 --> 00:21:31.957 naval in and up so find, we call this Uddiyana Bandha, 00:21:31.957 --> 00:21:33.626 but really you're just waking up your center 00:21:33.626 --> 00:21:35.194 a bit which is also good. 00:21:35.194 --> 00:21:38.798 We need to have access to this part of the body if we want to 00:21:38.798 --> 00:21:42.134 find our meaningful contribution in life and if you don't know 00:21:42.134 --> 00:21:43.636 what that is yet, you are not alone. 00:21:43.636 --> 00:21:45.271 It's all good. 00:21:45.271 --> 00:21:48.874 But at least by committing to the journey, 00:21:48.874 --> 00:21:51.944 we can go to bed at night knowing we did our best. 00:21:51.944 --> 00:21:55.514 That and also ditching all single use plastic guys. 00:21:55.514 --> 00:21:56.958 Let's do it. More on that in the letter. 00:21:56.958 --> 00:21:59.985 Okay, so lean back, way back. 00:21:59.985 --> 00:22:04.290 Get laid back and then slowly we're gonna lift the toes up. 00:22:04.290 --> 00:22:05.624 You still have your diamond going on here 00:22:05.624 --> 00:22:07.092 if you've already fallen, 00:22:07.092 --> 00:22:10.396 if you've fallen and farted and giggled, 00:22:10.396 --> 00:22:11.864 it's all good, this takes time. 00:22:11.864 --> 00:22:14.166 So you'll wake up these muscles eventually. 00:22:14.166 --> 00:22:16.635 Give it a go if you did fall, come back to give it another go. 00:22:16.635 --> 00:22:19.605 And then we're gonna send the fingertips through and around we 00:22:19.605 --> 00:22:23.008 spread the toes like crazy people, (chuckles) 00:22:23.008 --> 00:22:25.311 crazy good and spread the fingertips and 00:22:25.311 --> 00:22:26.278 lift up through the chest. 00:22:26.278 --> 00:22:28.047 You're gonna want to collapse here and you're gonna go all the 00:22:28.047 --> 00:22:31.317 way back if you do so lift the chest up, 00:22:31.317 --> 00:22:32.851 spread the fingers, spread the toes, 00:22:32.851 --> 00:22:35.154 awareness throughout the entire body. 00:22:35.154 --> 00:22:37.856 Conscious, alive, ready to rock 'n' roll. 00:22:37.856 --> 00:22:38.924 Breathe deep. 00:22:38.924 --> 00:22:41.760 We're here for a couple more cycles of breaths. 00:22:41.760 --> 00:22:43.782 You might as well find that cycle. 00:22:43.782 --> 00:22:45.798 That ebb and flow. 00:22:45.798 --> 00:22:48.234 If you want to take another variation here you can. 00:22:48.234 --> 00:22:49.766 Maybe, 00:22:49.766 --> 00:22:51.296 I don't want to do that one on camera 00:22:51.296 --> 00:22:56.075 but take it away, brothers and sisters. 00:23:00.327 --> 00:23:02.281 And then we'll take one more breath, 00:23:02.281 --> 00:23:05.184 inhale in, exhale stay in control here. 00:23:05.184 --> 00:23:06.585 You're gonna come from your flower 00:23:06.585 --> 00:23:08.988 to a low boat, low boat. 00:23:08.988 --> 00:23:10.489 Ooh, I'm sore too so this is tough. 00:23:10.489 --> 00:23:15.494 Low boat, low boat, low boat, low boat and then to the ground. 00:23:15.494 --> 00:23:16.929 Release, come on down to the ground. 00:23:16.929 --> 00:23:18.597 Spill your guts. 00:23:18.597 --> 00:23:21.145 Take a deep breath in. 00:23:21.145 --> 00:23:23.535 And as you exhale just relax everything. 00:23:23.535 --> 00:23:25.537 Let everything go, soften. 00:23:27.072 --> 00:23:30.776 So we need to be active, we need to be fighting for what we 00:23:30.776 --> 00:23:33.913 believe in but we also need to take time to soften and balance 00:23:33.913 --> 00:23:38.798 out the energy so the ritual of yoga practice especially 00:23:38.798 --> 00:23:42.454 Hatha yoga practice is such a great tool 00:23:42.454 --> 00:23:45.357 for learning how to balance. 00:23:45.357 --> 00:23:48.694 So basically don't shortchange yourself these moments. 00:23:48.694 --> 00:23:50.729 Sometimes a 15 minute workout is awesome. 00:23:50.729 --> 00:23:53.335 Sometimes do a 10 minute Shavasana 00:23:53.335 --> 00:23:56.335 and a 5 minute workout. 00:23:56.335 --> 00:23:58.630 Maybe in the opposite order though. (laughs) 00:23:58.630 --> 00:24:00.439 Okay, we're gonna hug the knees into the chest. 00:24:00.439 --> 00:24:01.840 Great, big bear hug. 00:24:01.840 --> 00:24:03.976 You can move around here, close your eyes and imagine you're a 00:24:03.976 --> 00:24:07.579 little bear cub for big bear cub. 00:24:07.579 --> 00:24:09.544 Whatever your vibin' on. 00:24:09.544 --> 00:24:12.885 Scratching or rubbing his back on the tree so you might draw 00:24:12.885 --> 00:24:14.486 the shoulder blades in and together and 00:24:14.486 --> 00:24:16.155 down a little bit here. 00:24:16.155 --> 00:24:18.791 Feel supported because you are supported. 00:24:18.791 --> 00:24:21.660 If you're doing this video, you have a friend in me. 00:24:21.660 --> 00:24:24.196 You likely have a ton of friends you haven't met yet through the 00:24:24.196 --> 00:24:28.434 community so get involved. 00:24:28.434 --> 00:24:29.401 It's not hard. 00:24:29.401 --> 00:24:33.038 We've made it really easy and you're not alone. 00:24:33.038 --> 00:24:36.375 We're all in this together and we should go to bed at night and 00:24:36.375 --> 00:24:38.820 wake up in the morning feeling that because it's true. 00:24:42.069 --> 00:24:44.216 Alright, release the legs. 00:24:44.216 --> 00:24:46.785 You're gonna windshield wiper the knees just to one side and 00:24:46.785 --> 00:24:50.222 then the other naturally until the legs go all the way down 00:24:50.222 --> 00:24:52.224 back to extended. 00:24:56.729 --> 00:25:00.232 When you get there come into a Shavasana. 00:25:00.232 --> 00:25:02.501 Relaxed throughout the entire body, 00:25:02.501 --> 00:25:06.672 through the feet, the hands, the ankles, the wrist. 00:25:06.672 --> 00:25:08.674 Then close your eyes, take a deep breath in. 00:25:11.043 --> 00:25:13.245 And as you exhale, relax. 00:25:13.245 --> 00:25:15.013 The weight of your body completely 00:25:15.013 --> 00:25:17.342 and fully into the mat. A total surrender. 00:25:23.989 --> 00:25:27.493 An offering, a symbol. 00:25:31.163 --> 00:25:35.901 Surrender, just kind of letting go that which is beyond your 00:25:35.901 --> 00:25:39.371 control and I love it because it's also, 00:25:39.371 --> 00:25:42.341 to me in this day and age, a way of acknowledging that there are 00:25:42.341 --> 00:25:46.845 things that are within your control and the more we practice 00:25:46.845 --> 00:25:50.478 surrendering to the things that are not in our control, 00:25:50.478 --> 00:25:55.187 the more aware we become of the things that are, 00:25:55.187 --> 00:25:58.724 that we can do to contribute. 00:25:58.724 --> 00:25:59.591 Okay, I'll shut up now. 00:25:59.591 --> 00:26:02.127 Take a deep breath in one more time. 00:26:02.127 --> 00:26:07.666 Just take a quiet moment or two just relaxing, 00:26:07.666 --> 00:26:11.128 softening, letting go. 00:26:30.469 --> 00:26:35.794 If you're falling into a really nice place and you have the time 00:26:35.794 --> 00:26:39.498 and can afford to be here a little longer, 00:26:39.498 --> 00:26:42.167 practice like a little modern dance and reach, 00:26:42.167 --> 00:26:44.577 pause the video and then stay here for longer. 00:26:47.940 --> 00:26:52.678 Otherwise, I invite you to start bringing a little energy back to 00:26:52.678 --> 00:26:56.148 the body by wiggling the fingers and toes. 00:26:56.148 --> 00:26:59.151 Moving the tongue around in your mouth. 00:26:59.151 --> 00:27:01.729 Gently begin to deepen the breath again. 00:27:01.729 --> 00:27:04.656 And find movement in the body that feels awesome, 00:27:06.725 --> 00:27:11.163 eventually coming to one side, fetal position. 00:27:11.163 --> 00:27:14.191 That little seedling, 'kay? 00:27:18.437 --> 00:27:20.239 Take a moment to just rest your heart 00:27:20.239 --> 00:27:22.241 in this little seedling posture. 00:27:25.377 --> 00:27:30.382 And then quietly to yourself 00:27:32.324 --> 00:27:37.145 whisper, "I can. 00:27:39.992 --> 00:27:42.083 "I choose. 00:27:43.643 --> 00:27:45.397 "I will." 00:27:46.900 --> 00:27:51.103 Yes, and then bat the eyelashes open and let's slowly press into 00:27:51.103 --> 00:27:56.308 the earth and grow up into a nice cross-legged seat where 00:27:56.308 --> 00:27:57.843 we'll bring our hands together. 00:27:57.843 --> 00:27:59.537 Rub them together, really together. 00:28:02.407 --> 00:28:07.619 The ultimate sign of respect for each other, 00:28:07.619 --> 00:28:12.109 the world and all things, 00:28:12.109 --> 00:28:13.916 a reverent bow so bring the 00:28:13.916 --> 00:28:17.909 thumbs up to the sternum here. Take a deep breath in. 00:28:19.059 --> 00:28:21.103 A long breath out. 00:28:22.348 --> 00:28:23.891 Deep breath in. 00:28:25.372 --> 00:28:27.351 And exhale to bow. 00:28:29.871 --> 00:28:31.930 Thank you everyone. 00:28:33.003 --> 00:28:35.429 Be well. Do good. 00:28:35.429 --> 00:28:38.159 Spread the love and the light. I'll see you next time. 00:28:38.159 --> 00:28:40.455 Namaste. 00:28:40.455 --> 00:28:45.878 (upbeat music)