WEBVTT

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- Hello everyone and 
welcome to Yoga with Adriene,

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I'm Adriene. Today we have an
awesome detoxifying flow.

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This is a quick little ditty to
just purify the energetic body

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and help you feel like 
yourself in your own skin.

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

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(upbeat music)

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Alright my friends, 
let's begin standing

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today at the top of the mat.

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Go ahead and take a 
look down at your sweet feet.

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Just step 'em a little bit 
wider than hip width apart.

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Start with a little space today,
toes pointing forward.

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Then you're gonna press in
all four corners of the feet,

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bend your knees, tuck your
chin down towards your chest.

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Feel that awesome stretch in
the back of the neck right away.

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And then press your 
feet into the earth.

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Slowly begin to 
straighten the legs,

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draw energy up 
from the pelvic floor,

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engage those muscles and we'll
slowly begin to rise up with

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awareness through the spine.

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Eventually lifting the head
and aligning head over heart,

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heart over your 
center of your pelvis.

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Great, right away 
today we're gonna swim

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the fingertips 
behind to interlace.

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Just right behind your back and
you're gonna draw the knuckles

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down and away and since this is
the beginning of our practice

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you might keep the 
wrist nice and square here.

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You don't have to necessarily
bring the palms together.

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So feel your feet on the earth,

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lift your heart 
up towards the sky.

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Open up through the chest,

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take a deep breath 
in and then exhale.

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Bend your knees 
and we're gonna slowly,

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nice and slow, bring the belly
to the tops of the thighs and

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allow the knuckles 
to draw a big line,

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a big rainbow, all the 
way up and overhead.

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Alright, here we are.
Now we're into it.

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Start to breathe 
a little deeper,

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welcome to your detox flow.

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Swift one here today so let's
tap into the breath right away.

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Nice work, press into the feet,
bend the knees,

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slowly digging into the heels
to rise all the way back up.

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So just reverse the action.

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This time you're 
gonna release the hands,

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fingertips reach all 
the way up towards the sky.

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Palms come together,
catch something.

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And then bring back 
down to your heart.

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Notice how you feel.

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Take a deep breath in.

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And a long breath out.

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Feet should not have moved.

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If they have go ahead and
replace them nice and mindfully

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and then we'll send the 
fingertips around this time

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opposite thumb that 
you did before on top.

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Knuckles will draw down and away
as we open up through the chest.

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Lengthen tailbone down,
breathe deep.

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Hello Benji.

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Then here we go.

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Nice firm footing here,
lift your chest.

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Look up, take a deep breath in
and slowly as you breathe out

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bend your knees, send your heart
slowly down towards the earth.

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Belly comes to 
the tops of the thighs

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and then we wring it out here.

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Shake the head 
a little yes, a little no.

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Nice cleansing breaths here.

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Out with the old,
in with the new.

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Just creating space.

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Kind of the image of wringing
the sponge here as we breathe in

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and out of our asana.

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Alright, take one more 
feel good breath here.

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And then grounding 
through the feet,

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bend your knees generously and
press into the earth to reverse

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the action once 
again and rise up strong.

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Lift your heart and 
then release the fingertips.

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You're gonna reach the 
fingertips all the way up,

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big stretch, big breath,
Volcano Pose.

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So we're lifting up 
through the front body.

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We're grounding 
through the back body.

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Palms are gonna face each
other here and then go ahead and

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create space by 
bringing the hands really wide,

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as if you're 
holding a big beach ball.

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Now, lift the 
kneecaps just a bit here.

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Tone the quads as you do so.

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Take a nice big breath in.

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Get really tall

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and then as you exhale 
bring the palms together

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and trace a line back 
down to your heart center.

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Namaste.

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Great, we'll release 
the fingertips here come

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to Mountain Pose, Tadasana.

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So such a great foundation for
all of your standing postures

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but I believe a simple 
Mountain Pose can also

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be a really 
nice palate cleanser.

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It can be a really 
nice grounding and

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even yes detoxifying, 
if you think of it in terms

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of energy, shape, right?

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We can't always get into the
twists just anywhere so you can

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take a moment here in Tadasana

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to really just 
find your footing.

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To lift up 
through the pelvic floor,

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create a clear 
channel for the energy

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to flow up and down the body.

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Through that center plumb line.

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Yeah.

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So think of it 
as a good wash,

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a good war-sh, a palate cleanser
here as you maybe close your

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eyes or soften 
your gaze downwards.

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Just to go in, listen to 
the sound of your breath.

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Alright, nice work.

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Bend your knees gently 
and on your next big inhale,

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we'll send the 
fingertips back up.

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Big stretch, big breath.

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On the exhale, palms come
together and they're gonna slice

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right down through 
the midline, Forward Fold.

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Nice, inhale lift up halfway.

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Again, think about creating
a nice clear pathway for the

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energy to run up and 
down your spine here.

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So nice and easy and 
then exhale to soften and bow.

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Great, fingertips are 
gonna come to the earth.

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You're gonna slide just the
right toes back and lower the

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right knee to the ground.

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Great, right hand's gonna come
to the earth and then you're

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gonna inhale, lift the 
left fingertips up high.

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Breathe into your belly here.
Big twist, big stretch.

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So back knee's gonna 
stay down for this first one.

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Take a deep breath in here,
open up through the front body.

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Bring the 
shoulder blades together.

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Great, and then exhale, 
come all the way back down.

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Great, you're gonna lift the
back knee here and then you're

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just gonna step that back 
foot to meet the front.

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Plant your feet, Forward Fold.

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Nice, inhale, halfway lift.

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Catch a wave here and 
then exhale soften and bow.

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Bend the knees, ground to rise.

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Inhale, reach for the sky.

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And we're going 
right back down,

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palms come together, exhale.

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Slicing a line 
as you Forward Fold.

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Nice, inhale halfway lift.

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Find length in the neck

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and exhale, soften and fold.

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Fingertips come to the mat.

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Now, left toes 
slide back this time.

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Lower the left knee to the
ground and here we go left hand

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to the earth, right fingertips
reach towards the sky.

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Front knee stays 
right over that front ankle.

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And we breathe deep here,

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pulling that right 
hip crease back.

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We're not collapsing 
in the shoulder but

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pressing away from the earth.

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And then lean back here.

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Open up through the chest.

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Draw all the 
shoulder blades together.

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Find that expansion as 
you breathe downward

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into the belly, 
massaging the internal organs

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by taking nice, full breaths.

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Downward breaths.

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And then bring it 
all the way back, beautiful.

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Lift the back knee, once you
come to frame your right foot,

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open up through the chest.

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We'll give it a little rock,

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bend both knees 
and then step that back

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foot up to meet the front.

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Beautiful, inhale, halfway lift.
Catch a wave.

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Exhale, soften and bow.

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Once again, root to rise,
inhale, reach for the sky.

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Exhale, palms come 
together and we're gonna go all

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the way back down, 
bend the knees.

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Inhale, halfway lift,
your version.

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Exhale to fold.

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Fingertips to the earth, 
slide the right toes back.

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We'll start with the knee 
lowered at first then we'll

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bring the right hand to the
earth and inhale left fingertips

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up towards the sky.

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Now you can stay here.

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You can experiment 
lifting the back knee,

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pause, find your foundation.

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Then, with back 
knee lifted or lowered,

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you're gonna inhale, exhale.

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Bring the left fingertips,
you're gonna thread the needle

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here all the way 
underneath the right arm.

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Beautiful, inhale pull 
the left hip crease back,

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send the left fingertips up
towards the sky and then exhale,

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wringing out the sponge here.

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Again, back knee can 
be lowered or lifted here.

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Inhale, open up.

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Exhale, twist.

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Great, inhale, 
come back to center,

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frame the left foot.

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You're gonna look forward.

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Give it a rock and then exhale,

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step the feet 
back up to the front.

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Toes pointing forward.

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Great, inhale halfway lift.

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Exhale to soften and fold.

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Root to rise in here.

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Big breath, 
big stretch, take up space

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and then palms come together,

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Jai Namaste and down we go.

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Moving with your breath, 
inhale, halfway lift.

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Exhale, soften and fold.

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Fingertips to the earth, step 
or slide the left toes back.

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Start with that 
back knee lowered.

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Oh, Benji, you're so sweet.

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And here we go, left hand
to the earth, big twist.

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Open up to the right, inhale.

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Now, here, you can 
keep the back knee lowered.

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Maybe experiment lifting it up.

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If you do that, 
really reach your left heel

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towards the back edge.

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Take a deep breath 
in and then exhale,

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thread the needle.

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Big twist here, right fingertips
come in underneath the left arm.

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Big stretch.

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Great, here we go,
nice and slow.

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Careful not to rush this.
Inhale, reach up.

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Massaging the internal organs,
opening up through the hips.

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Exhale to twist.

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Beautiful, one more, you got it.

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Inhale, reach for the sky.

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Exhale, moving with the breath.

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Twist, awesome work.

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Frame the right foot,
come back to center,

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bend both knees, catch little
momentum here and then step the

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back foot up to meet 
the front and this time

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we're gonna 
bring the feet together.

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Really together, arch to arch.

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Bend your knees as generously
as you need as you Forward Fold.

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Extended over the front leg,

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Standing Extended 
Forward Fold, Uttanasana.

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Shake the head loose.

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And then, here we go,
catch a wave.

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Big inhale halfway lift.

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Integrate with
the breath, exhale, fold.

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Now, from here, bend the knees,
send the hips back.

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Inhale to reach forward,
send the hips back,

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Chair Pose, Utkatasana.

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Naval draws in and up.

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Send the hips back,
lift your toes.

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Now come into that big beach
ball shape again with the arms.

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So we're not really narrow.

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It's kind of, it's very 
specific here to you.

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Right, unique and 
specific in your body.

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Send the hips 
back a little more.

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Maybe bend the 
knees little more.

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Maybe lift the 
thumbs a little more.

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Inhale, and then exhale, 
palms come together and

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we're gonna slice it right down.

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Beautiful!

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Inhale halfway lift.

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Exhale, let it all go.

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From here we're gonna 
step the right toes back

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and then step the left
toes back. Plank Pose.

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Feel free to lower the 
knees for Half Plank here.

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Otherwise, keep 
the knees lifted.

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Press away from the yoga mat.

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Now we're gonna dial the 
fingertips out just a bit so

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that your index finger 
and thumb are facing towards

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the front edge of your mat.

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Upper arm bones follow suit.

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Now rock front, rock back.

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Rock front, and then here we go,
lift the hips up and back,

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Downward Facing Dog.

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Nice cleansing breath as you
find your Downward Dog here.

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Inhale in through the nose and
empty out through the mouth.

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Pedal it out here, 
claw through the fingertips.

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And then take a 
moment to find stillness.

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Close your eyes.

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Inner thighs rotate in.

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Upper arm bones rotate 
out away from your ears.

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Claw through the fingertips
for one more cycle of breath.

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Really listen to your breath.

00:12:52.038 --> 00:12:55.608
Feel that vibration, that Prana,
that energy moving in your body.

00:12:57.910 --> 00:12:59.245
Nice, then bend the knees.

00:12:59.245 --> 00:13:01.247
Belly comes towards 
the top of the thighs,

00:13:01.247 --> 00:13:02.815
inhale to look up.

00:13:02.815 --> 00:13:04.484
And exhale to 
make your way there.

00:13:04.484 --> 00:13:07.020
Feet together, really together.

00:13:07.020 --> 00:13:08.454
Inhale, halfway lift.

00:13:08.454 --> 00:13:11.858
Focus on the flush of energy,
the blood flow,

00:13:11.858 --> 00:13:16.095
the sensation as you exhale,
Forward Fold all the way down.

00:13:16.095 --> 00:13:17.463
Once again, root to rise.

00:13:17.463 --> 00:13:22.669
Inhale, reach it up,
straighten the legs.

00:13:22.669 --> 00:13:25.470
And exhale, soft

00:13:26.795 --> 00:13:28.875
landing hands to heart,

00:13:28.875 --> 00:13:30.777
Mountain Pose.

00:13:30.777 --> 00:13:32.812
Just take a second 
here to close your eyes.

00:13:32.812 --> 00:13:35.397
Observe your beautiful breath.

00:13:41.421 --> 00:13:45.091
Alright, gently release the arms
and we're gonna come to turn on

00:13:45.091 --> 00:13:49.429
our mat now for a 
standing wide legged position.

00:13:49.429 --> 00:13:51.264
So step back on 
your mat just a bit

00:13:51.264 --> 00:13:53.266
so you have some 
room to fold forward.

00:13:53.266 --> 00:13:57.303
And you're just gonna 
bring your feet nice and wide.

00:13:57.303 --> 00:14:00.173
Turn the toes in just a 
bit so that you can feel that

00:14:00.173 --> 00:14:02.108
connection to the 
outer edge of the feet.

00:14:02.108 --> 00:14:05.478
Then draw energy up 
through the inner thighs,

00:14:05.478 --> 00:14:07.947
stand up nice and tall and
you're gonna bring your left

00:14:07.947 --> 00:14:10.083
hand to your heart and 
your right hand to your belly.

00:14:10.083 --> 00:14:12.985
And you can actually use this
right hand to just check in with

00:14:12.985 --> 00:14:14.987
the tilt of your pelvis.

00:14:17.623 --> 00:14:20.426
And I won't tell you exactly
what to do here but rather to

00:14:20.426 --> 00:14:23.629
just pay attention to the tilt
of the pelvis and find something

00:14:23.629 --> 00:14:27.170
that feels supportive for you
that turns on the muscles of

00:14:27.170 --> 00:14:31.104
your abdominal wall just a bit.

00:14:31.104 --> 00:14:33.806
And then once you've taken a
moment to find your foundation

00:14:33.806 --> 00:14:36.609
here, we'll inhale 
in and then exhale,

00:14:36.609 --> 00:14:40.446
you're gonna send the hips back,
press the right hand into your

00:14:40.446 --> 00:14:44.717
lower belly and then press your
heart in towards your left hand.

00:14:44.717 --> 00:14:47.720
You're gonna just 
come forward halfway

00:14:47.720 --> 00:14:50.656
and then come all the way up.

00:14:50.656 --> 00:14:52.291
Great, let's check it out again.

00:14:52.291 --> 00:14:54.427
Coming forward all the way.

00:14:54.427 --> 00:14:57.463
Press your right hand into
your lower belly and then try to

00:14:57.463 --> 00:15:00.239
reach your sternum 
into your left hand.

00:15:00.239 --> 00:15:02.402
So playing with a
little bit of opposition here.

00:15:02.402 --> 00:15:04.370
Back up we come.

00:15:04.370 --> 00:15:06.139
And last time, here we go.

00:15:06.139 --> 00:15:08.274
Hold onto your 
foundation nice and strong,

00:15:08.274 --> 00:15:10.143
engage the inner thighs.

00:15:10.143 --> 00:15:12.145
Right hand 
presses into lower belly.

00:15:12.145 --> 00:15:15.915
Heart really reaches forward.

00:15:15.915 --> 00:15:18.985
Great, and then this time we're
gonna release the hands and

00:15:18.985 --> 00:15:20.086
bring them to the earth.

00:15:20.086 --> 00:15:23.356
If you need to bend 
your knees here please do.

00:15:23.356 --> 00:15:25.787
Nice deep breaths.

00:15:25.787 --> 00:15:28.361
If you need to pause the video,
maybe grab a book or block so

00:15:28.361 --> 00:15:30.683
you can practice this

00:15:30.683 --> 00:15:33.933
Standing Wide-Legged 
Forward Fold with a

00:15:33.933 --> 00:15:36.602
little prop you can do that.

00:15:36.602 --> 00:15:39.272
When you're ready, you're gonna
take the left fingertips or the

00:15:39.272 --> 00:15:43.948
left palm to the center,
just below your nose.

00:15:45.628 --> 00:15:47.914
And then as you're ready 
big sweeping motion here,

00:15:47.914 --> 00:15:49.882
inhale, right 
fingertips to the sky.

00:15:49.882 --> 00:15:53.319
Pause here, find that expansion
that we had before the lunge and

00:15:53.319 --> 00:15:55.493
breathe into your belly.

00:15:55.493 --> 00:15:58.925
Inhale, exhale, 
right hand replaces the left.

00:15:58.925 --> 00:16:01.861
Nice and easy, strong foundation
in the legs as you inhale,

00:16:01.861 --> 00:16:04.330
left fingertips up high.

00:16:04.330 --> 00:16:06.736
Breathing into 
the belly here, inhale.

00:16:06.736 --> 00:16:09.969
Exhale, left hand 
replaces the right.

00:16:09.969 --> 00:16:13.072
Try to go a little deeper each
time finding more ex--

00:16:13.072 --> 00:16:15.931
expansion as you inhale.
(laughs)

00:16:15.931 --> 00:16:19.478
That was a blend 
of extension and expansion.

00:16:19.478 --> 00:16:24.016
And then a deeper fold 
as you exhale and switch.

00:16:24.016 --> 00:16:26.686
And this will evolve, of course,
through regular practice and

00:16:26.686 --> 00:16:29.121
time so just be kind and gentle.

00:16:29.121 --> 00:16:31.057
We'll go one more 
round on each side.

00:16:31.057 --> 00:16:33.192
Make sure you're 
breathing into your belly here.

00:16:33.192 --> 00:16:36.062
Inhale to reach.

00:16:36.062 --> 00:16:38.231
Exhale to soften and switch.

00:16:41.767 --> 00:16:46.105
Nice work and then bring it back
to center and we'll bring the

00:16:46.105 --> 00:16:50.877
hands or the fingertips 
just below the shoulders.

00:16:50.877 --> 00:16:54.180
Now, check it out, 
soft bend in the knees.

00:16:54.180 --> 00:16:57.917
You're gonna slide your right
fingertips maybe to grab your

00:16:57.917 --> 00:17:01.587
big toe here and then 
slide your left fingertips

00:17:01.587 --> 00:17:03.022
maybe to grab your big toe.

00:17:03.022 --> 00:17:06.358
If that is absolutely 
just not in the reach,

00:17:06.358 --> 00:17:09.328
like not all, you're gonna bend
your knees and you're gonna work

00:17:09.328 --> 00:17:11.076
on your fingertips here.

00:17:11.076 --> 00:17:14.409
And you're just gonna 
walk the fingertips one way

00:17:14.409 --> 00:17:16.269
and then walk 
the fingertips the other.

00:17:16.269 --> 00:17:19.438
If you are able to take your
peace fingers and grab your two

00:17:19.438 --> 00:17:23.776
big toes you might play with
bending your elbows and slowly

00:17:23.776 --> 00:17:28.247
one day working to bring the
crown of your head to the earth.

00:17:28.247 --> 00:17:32.626
So we're here or working here.

00:17:33.648 --> 00:17:38.373
Both great options, both options
kind of challenging our breath

00:17:38.373 --> 00:17:41.494
here so make sure 
not holding your breath.

00:17:41.494 --> 00:17:44.072
But staying connected.

00:17:44.072 --> 00:17:46.428
If you're holding 
onto the big toes,

00:17:46.428 --> 00:17:50.403
say one more 
cycle of breath here.

00:17:50.403 --> 00:17:53.706
Big inhale, big exhale 
and then everyone press

00:17:53.706 --> 00:17:55.474
into the outer 
edges of the feet.

00:17:55.474 --> 00:17:59.812
Come back to wrists 
underneath the shoulders.

00:17:59.812 --> 00:18:03.482
Then find that soft 
micro bend as you slowly,

00:18:03.482 --> 00:18:05.885
slowly press into the 
outer edges of the feet,

00:18:05.885 --> 00:18:08.554
bring the hands to the waistline

00:18:08.554 --> 00:18:11.357
and then rise up nice 
and slow and strong.

00:18:11.357 --> 00:18:15.194
Feel that flush of 
energy so don't fidget here.

00:18:15.194 --> 00:18:17.430
Notice how you feel, 
stand up nice and tall.

00:18:17.430 --> 00:18:19.647
Big superhero pose.

00:18:23.710 --> 00:18:27.106
And so you have your 
center energy activated here,

00:18:27.106 --> 00:18:29.008
whether you realize it or not.

00:18:29.008 --> 00:18:30.676
So don't let it spill out.

00:18:30.676 --> 00:18:32.578
See if you can 
contain that by bringing

00:18:32.578 --> 00:18:35.548
one heel in first 
and then the other.

00:18:37.425 --> 00:18:39.618
Great, now the 
toes are pointing out,

00:18:39.618 --> 00:18:41.654
heels are in.

00:18:41.654 --> 00:18:43.823
We're gonna inhale 
in here and then exhale,

00:18:43.823 --> 00:18:45.491
bend the knees, 
drop your center down.

00:18:45.491 --> 00:18:47.660
If you need to walk 
your feet in just little bit,

00:18:47.660 --> 00:18:51.630
you can here but stay 
connected to your core.

00:18:51.630 --> 00:18:53.866
Great, inhale reach 
the fingertips up high

00:18:53.866 --> 00:18:55.267
as you bend the knees.

00:18:55.267 --> 00:18:56.869
And then exhale float them down.

00:18:56.869 --> 00:18:58.504
Keep the knees bent.

00:18:58.504 --> 00:19:01.240
Inhale, reach up high,
you got it.

00:19:01.240 --> 00:19:03.776
And then exhale, bent,
keep 'em bent.

00:19:03.776 --> 00:19:05.911
Sorry, inhale, reach 
the fingertips up high.

00:19:05.911 --> 00:19:08.247
This time exhale hands to heart.

00:19:08.247 --> 00:19:10.799
Horse Pose or Goddess Pose.

00:19:10.799 --> 00:19:11.917
You got it.

00:19:11.917 --> 00:19:15.087
Kind of welcoming 
that shake, that fire,

00:19:15.087 --> 00:19:17.890
that burn, that Prana.
You got it.

00:19:17.890 --> 00:19:20.760
Take a deep breath in here,
keep the knees bent.

00:19:20.760 --> 00:19:23.162
Exhale, hands come to 
the tops of the thighs.

00:19:23.162 --> 00:19:25.264
Bend the knees a little 
more and then you're gonna

00:19:25.264 --> 00:19:26.532
drop your left shoulder in.

00:19:26.532 --> 00:19:28.067
Last bit of twists here.

00:19:28.067 --> 00:19:30.436
Right shoulder out, inhale.

00:19:30.436 --> 00:19:33.406
Exhale, come back to center,
keep the knees bent.

00:19:33.406 --> 00:19:35.875
Inhale, exhale.

00:19:35.875 --> 00:19:39.078
And then right shoulder down,
left shoulder open.

00:19:41.274 --> 00:19:43.722
Nice, beautiful, inhale.
Come back to center.

00:19:43.722 --> 00:19:45.484
Now you're gonna go 
twice more on each side.

00:19:45.484 --> 00:19:47.319
I'll let you do 
it in your own time,

00:19:47.319 --> 00:19:49.321
with the rhythm of your breath.

00:19:56.896 --> 00:19:58.898
Last one.

00:20:03.135 --> 00:20:04.670
Awesome and then slowly,

00:20:04.670 --> 00:20:07.173
hands come back to center, 
you got this.

00:20:07.173 --> 00:20:10.276
With control, 
stand up nice and tall.

00:20:10.276 --> 00:20:12.011
Beautiful, nice and easy.

00:20:12.011 --> 00:20:16.975
You're gonna heel-toe the 
feet in towards each other.

00:20:16.975 --> 00:20:20.686
And then zip the 
legs up super duper tight.

00:20:20.686 --> 00:20:23.322
Squeeze the legs together.

00:20:23.322 --> 00:20:25.791
Inhale in, exhale,
bend the knees,

00:20:25.791 --> 00:20:26.659
send your hips back.

00:20:26.659 --> 00:20:29.028
Fingertips are 
gonna reach forward.

00:20:29.028 --> 00:20:30.867
Right arm's gonna come 
underneath the left

00:20:30.867 --> 00:20:32.098
for Eagle Arms here.

00:20:32.098 --> 00:20:35.634
You can keep it just like this
or you can maybe double cross.

00:20:37.636 --> 00:20:40.272
Then here we go, drop 
your center even more.

00:20:40.272 --> 00:20:41.774
Shift your weight 
to your left foot,

00:20:41.774 --> 00:20:42.608
lift your right heel.

00:20:42.608 --> 00:20:45.945
You might just stay here, 
breathing into your belly.

00:20:45.945 --> 00:20:48.147
That low diaphragmatic breath.

00:20:48.147 --> 00:20:51.150
Or maybe we lift the 
right knee up and cross it over.

00:20:51.150 --> 00:20:53.285
Again, you can wrap 
again here if you like here.

00:20:53.285 --> 00:20:57.723
Really focus on the 
sensation rather than just

00:20:57.723 --> 00:21:00.326
choo trying to get there.

00:21:00.326 --> 00:21:03.796
Beautiful, lift your heart,
lift your chest.

00:21:03.796 --> 00:21:05.898
Sink a little deeper,
one more breath.

00:21:05.898 --> 00:21:07.235
Inhale.

00:21:07.235 --> 00:21:09.915
And then exhale to unravel.

00:21:09.915 --> 00:21:11.203
Mountain Pose.

00:21:11.203 --> 00:21:13.468
Deep breath in.

00:21:13.468 --> 00:21:15.941
Long breath out.

00:21:15.941 --> 00:21:17.529
Beautiful, bend the knees.

00:21:17.529 --> 00:21:19.512
Send the fingertips forward.

00:21:19.512 --> 00:21:21.480
This time left arm's 
gonna come underneath.

00:21:21.480 --> 00:21:24.183
We're ending with Eagle Pose 
today so stay focused.

00:21:24.183 --> 00:21:25.251
Stay with me.

00:21:25.251 --> 00:21:28.073
Lift your left heel up.

00:21:28.073 --> 00:21:30.322
Connect to your center.

00:21:30.322 --> 00:21:32.424
Then here we go, 
squeeze and lift.

00:21:32.424 --> 00:21:33.759
Maybe shift your 
weight to your right foot,

00:21:33.759 --> 00:21:35.661
lift your left knee up high.

00:21:35.661 --> 00:21:36.395
Cross it over.

00:21:36.395 --> 00:21:38.731
You can keep this big 
toe on the ground here too.

00:21:40.389 --> 00:21:43.602
And here we go, sinking 
a little bit deeper here.

00:21:43.602 --> 00:21:45.604
Hold on to your focus.

00:21:47.406 --> 00:21:50.476
Welcome that heat.

00:21:50.476 --> 00:21:53.045
Burning away that 
which no longer serves.

00:21:53.045 --> 00:21:55.247
Purifying, detoxifying.

00:21:55.247 --> 00:21:58.317
Not just the physical body but
the energetic body as well with

00:21:58.317 --> 00:22:00.916
our practice and our focus

00:22:00.916 --> 00:22:04.156
and our dedication 
to our breath.

00:22:04.156 --> 00:22:05.558
Nice, slowly release.

00:22:05.558 --> 00:22:09.395
Bring both feet 
to the ground, unravel.

00:22:09.395 --> 00:22:10.996
Mountain Pose.

00:22:10.996 --> 00:22:12.398
Now, close your eyes.

00:22:12.398 --> 00:22:14.932
Observe your breath here.

00:22:14.932 --> 00:22:17.622
Try not to fidget.

00:22:17.622 --> 00:22:21.807
And just take a 
second to be yourself.

00:22:21.807 --> 00:22:24.310
Whatever that feels like today.

00:22:24.310 --> 00:22:26.445
Whatever that looks like.

00:22:28.781 --> 00:22:31.550
Drop the, just drop everything.

00:22:42.974 --> 00:22:46.473
Alright, listen to your body,
listen to your heart.

00:22:50.669 --> 00:22:52.238
Slowly draw the hands together.

00:22:53.601 --> 00:22:55.708
And we'll bring the thumbs 
right up to the third eye.

00:22:55.708 --> 00:22:57.676
Listen to that inner teacher.

00:22:57.676 --> 00:22:59.712
That third eye, your intuition.

00:23:02.114 --> 00:23:04.721
Take a deep breath in.

00:23:04.721 --> 00:23:09.225
And together we bow 
and whisper Namaste.

00:23:09.225 --> 00:23:13.547
(upbeat music)