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- Hello everyone,
welcome to Yoga With Adriene.

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I'm Adriene, and
this is little Benji

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and we're so excited to have you

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for yoga for a
flexible mind and body.

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So this is a nice, quick flow
that's going to get right to it.

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Help you connect to
your body, your spirit

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and your mind, in a way
that feels really good.

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Right? So thank you
so much for being here

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Hop into something comfy

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and let's get started.

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Thank you.

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(upbeat music)

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Alright, my sweet friend,
let's begin in a nice,

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comfortable seat. 
Take your time.

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Coming on down on
the ground, get settled in.

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Benji's nice and relaxed here.

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Flexible in mind

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and body already, I feel.

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Centered. Zen.

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We're gonna bring 
the hands together,

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in prayer to start,
and just bow the head.

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You'll start to
feel a stretch already

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in the neck,

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the traps, the shoulders,
the upper back body.

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Even all the way up
into the skull here.

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So starting with
a passive stretch

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in the neck and the shoulders,

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and then closing the eyes,

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taking a second here to just

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pause, relax the shoulders

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maybe soften
anything in the body that

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might be kind of
holding or gripping here.

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And you know that, like phrase,

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just take a second for yourself?

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Just take a second here

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for yourself.

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And we're just gonna
build on this second

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by taking a moment 
to just land here

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in the now.

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Whatever you're
bringing to the mat

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whatever you're
coming to the table with,

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it's great. This practice

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is here to catch you
in the present moment.

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So thank you for
choosing it and for spending

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a little bit of
time with me today.

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Let's take a deep breath in.

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And a long breath out.

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Then inhale again together.

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And an exhale out together
as we release the hands,

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lift the head, lift the heart

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and we're gonna come
forward onto all fours.

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Walk the knees as
wide as your yoga mat.

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You're gonna bring the toes in.

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We're gonna inhale 
drop the belly here

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with the knees, nice and wide.

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So taking up space.
As you breathe in here,

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just stay here for a bit.

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You're gonna try to feel
the lungs expand here.

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So you're gonna feel the ribcage

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move as you breathe in.

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And then as you
breathe out, go ahead and

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send it back.
Extended Child's Pose.

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Again, staying
here for a second,

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just breathing in and out.

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And now we'll marry
the action to the breath,

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the breath to the action.

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So inhale, slide forward,

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press into the
tops of the feet,

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open up through the throat.

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And exhale, send it back.

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Inhale to come forward.

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Exhale to come back.

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Inhale to come forward.

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And exhale to come back

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This time, stay here. 
Benji's clearly

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trying to assistant teach today.

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You're gonna walk 
the palms together,

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so that they press together,
just like we did when seated,

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and then we're going
to lift the palms up

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and behind the back
of the head, the neck.

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So like a little shark fin.

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And then you're
going to walk the elbows,

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You're gonna crawl 
the elbows forward

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towards the top edge of the mat

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so you start to feel a
deeper opening in the shoulders.

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Feel a stretch in the side body,

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all the way down to
the lower back body.

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And with the breath
here we will just notice

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how we feel, what's happening.

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Connecting the dots,
noticing the chains

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that work together
as one in the body.

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As we move today, as we breathe.

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Beautiful, then slowly 
releasing the hands,

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lifting the forehead.

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We're gonna come
all the way back up,

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nice and slow to all fours.

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And then we're gonna 
slowly, nice, and easy,

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walk the hands out and

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just slowly drop the hips down

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until you're all
the way on your belly.

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Beautiful, drag the
hands in line with the hips.

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Squeeze the elbows in,
pressing the tops of the feet.

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Inhale, Cobra, open the chest.

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Exhale to release, good.

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Curl the toes under
inhale in, check it out.

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Exhale, like a rocket ship,

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you're gonna power
up to a nice strong Plank.

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And then when you're ready,

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send it to Downward Facing Dog.

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Hips up high, heart melts 
towards the knees

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but we're not just
dumping the front body here.

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We're really
finding that containment,

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drawing the navel in and up

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feeling the
abdominal wall engage here.

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Beautiful. Then bend your knees,
inhale to look forward

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and then step or hop
to the top of the mat,

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feet hip width apart.

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Let the head hang heavy.

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You can take a
couple breaths here to rock

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gently side to side,

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or maybe you find some
exquisite stillness here

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as you breathe deep.

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Nice bend in the knees

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feeling the expansive inhale.

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Letting any stress or tension

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that you might
be carrying around,

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just kind of slide off the
back body, off the shoulders

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and be out

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even spilling throughout
the crown of the head.

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You can use your imagination.

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Great, then bend 
your knees even more

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send the hips back just a bit,
feel your awareness,

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your weight spread through
all four corners of the feet

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evenly and we're
gonna tuck the chin.

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And from that kind
of place of connect,

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that power, 
roll it up to standing.

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When you arrive in

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your tall, beautiful, Mountain Pose

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keep that
connection with your feet.

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And you're just gonna
take a couple seconds

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here to check in with the neck.

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So left ear over left shoulder,
right ear over right shoulder.

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Maybe you take
some gentle circles

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with the nose one way

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and then the other.

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And after a little bit
of love with the neck,

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we will walk the feet together

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really together

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and let's flow.

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Inhale, reach the
fingers toward the sky.

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Nice and easy with the pace,
exhale, soften and bow.

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So you can really 
feel your way through.

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Inhale, halfway lift.

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Find a nice long neck here

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and then exhale, 
soften and bow in again.

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Plant the palms,
step the right foot back

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then step the left foot
back for your Plank Pose,

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strong and steady.

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Inhale to look forward.

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Exhale to lower all
the way to the belly.

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Press into the tops of the feet.

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Inhale, lift up, open the chest.

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Careful not to crunch
the back of the neck.

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Cobra, exhale, 
soften and release.

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Curl the toes under
like a rocket ship.

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Press up to Plank.

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Quietly whisper
to yourself here,

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"I am strong."
I am strong.

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And then send the
hips up high and back.

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Anchor through the left heel,

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inhale lift the right leg
up high, Three-Legged Dog.

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Take a breath cycle here.

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Anchor down
through the left heel.

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rotate your right inner
thigh up towards the sky.

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Really claw
through the fingertips

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to take pressure
out of the wrists.

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Hug the low ribs in
towards your spine.

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Find that
containment in your center.

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Good, then inhale in,
lift it a little higher.

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Exhale, bend your right knee,
shift it forward

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and then step it all the way up

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into a nice lunge.

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On your next breath,

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loop the shoulders 
forward, up and back.

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Sending your gaze forward.

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Opening up through the chest,
deep breath in here.

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Beautiful. On the exhale,

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listen carefully,
bend your left knee

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and then step to your back foot,

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your left foot, 
up to meet the right.

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Feet come together once again.

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Good, inhale, halfway lift.

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Nice flat back position.

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And then exhale to
soften and bow.

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Plant the palms,

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step the left foot
back then the right foot

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back to Plank Pose.
Strong center here.

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Good, then inhale
to look forward.

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Shift forward,
exhale to lower all the way

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down to the belly.

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Inhale for Cobra Pose.

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Exhale to soften and release.

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Curl the toes under, big inhale,
crocodile breath here.

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Feel your belly on the
earth as you breathe in.

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And then exhale,
power up, Plank Pose.

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Good, inhale in again,

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exhale, hips up high and
back, Downward Facing Dog.

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This time anchoring
through the right heel.

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So you're really feeling that
big stretch in the right leg.

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As you inhale, 
lift the left leg up high.

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Pressing into
both palms evenly here

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spiraling your left inner
thigh up towards the sky

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as you press into your 
fingertips, taking pressure

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out of the wrists, press
down through your knuckles.

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Good. Inhale, maybe lift
the left leg half an inch

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or an inch higher.

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And then exhale
shift it forward,

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hugging that knee
all the way up and in

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and then stepping the
left foot all the way up.

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Nice, low lunge.

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Pull the left hip
crease back just a bit.

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Loop the shoulders 
forward, up and back.

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Shoulder blades come together,

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so you can open your heart,
open the throat,

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send your gaze forward.

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Good, take a deep breath in.

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Nice, expansive breath here.

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Bend your back
knee and on the exhale,

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step the back foot up to
meet the front, feet together.

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Really together.

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Good, inhale, halfway lift here.

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Exhale, soften and bow.

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Bend your knees generously.

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Send the hips back, back, back

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squeeze the legs together.

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Send the fingertips forward,
up and back for Chair Pose.

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Palms are facing 
towards each other as

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if you were holding a big
beach ball out in front of you.

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So you don't have to
crank the arms all the way

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up to the sky here.

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This is a variation.

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So we're holding a ball.

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We're sending the hips back.

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We're pressing into all
four corners of the feet.

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Good, inhale in.

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Exhale, let it all go. 
Forward Fold.

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Good. Inhale. Halfway lift.

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Nice long neck.

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Exhale to soften and fold.

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Bend the knees, plant the palms.

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Step one foot back
then the other, Plank Pose.

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Beautiful. Inhale to look
forward, shift forward.

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Exhale, lower all
the way to the belly.

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On your next breath in, Cobra.

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Exhale to soften and release.

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Curl the toes under,
inhale in, crocodile breath.

257
00:11:46,800 --> 00:11:49,380
Feel your belly on the 
earth as you breathe in.

258
00:11:50,090 --> 00:11:52,823
And then exhale the
press up, power up, Plank.

259
00:11:53,720 --> 00:11:55,620
Quietly whisper
to yourself here,

260
00:11:55,620 --> 00:11:57,420
"I am strong."

261
00:11:57,420 --> 00:12:00,250
Good, then send the
hips up high and back.

262
00:12:00,250 --> 00:12:02,095
Downward Facing Dog.

263
00:12:03,210 --> 00:12:05,880
Inhale, lift the
right leg up high.

264
00:12:05,880 --> 00:12:09,240
Exhale, shift it forward,
step it all the way up.

265
00:12:09,240 --> 00:12:11,200
This time, 
left hand on the earth.

266
00:12:11,200 --> 00:12:15,560
Right hand reaches to the sky,
as you breathe in, big twist.

267
00:12:15,560 --> 00:12:18,550
Good. Breathe out,
bring it back to center.

268
00:12:18,550 --> 00:12:20,160
From here, bend the back knee.

269
00:12:20,160 --> 00:12:22,770
But this time you're gonna 
step it up only halfway,

270
00:12:22,770 --> 00:12:25,040
to a little Pyramid Posture.

271
00:12:25,040 --> 00:12:28,360
If you have blocks, 
it can be very helpful here.

272
00:12:28,360 --> 00:12:30,052
Or you can use
makeshift blocks

273
00:12:30,052 --> 00:12:32,773
or even rolled
up towels or blankets.

274
00:12:33,750 --> 00:12:35,970
'Kay, come onto
the fingertips here.

275
00:12:35,970 --> 00:12:38,620
Everyone, pull the
right hip crease back.

276
00:12:38,620 --> 00:12:40,840
If you need to
lift that back heel

277
00:12:40,840 --> 00:12:43,410
to work mindfully
here do, otherwise,

278
00:12:43,410 --> 00:12:45,060
we're gonna
work to ground it.

279
00:12:47,000 --> 00:12:48,330
Good.

280
00:12:48,330 --> 00:12:52,863
Then hands might
gently come to center.

281
00:12:53,740 --> 00:12:55,630
Palm to palm at the heart

282
00:12:55,630 --> 00:12:58,230
and wherever you are,
quietly whisper to yourself,

283
00:12:58,230 --> 00:13:01,155
"I am flexible."
I am flexible.

284
00:13:02,610 --> 00:13:05,120
Good, then release
the hands back down.

285
00:13:05,120 --> 00:13:08,330
We're gonna step the
left foot back into our lunge

286
00:13:08,330 --> 00:13:11,170
and we're gonna step the
right foot back into Plank.

287
00:13:11,170 --> 00:13:14,850
Inhale in here,
exhale, lower to the belly.

288
00:13:14,850 --> 00:13:16,150
Inhale for a Cobra,

289
00:13:16,150 --> 00:13:17,850
you can keep it small.

290
00:13:17,850 --> 00:13:20,560
Exhale to soften and release.

291
00:13:20,560 --> 00:13:23,130
Inhale in here,
crocodile breath.

292
00:13:23,130 --> 00:13:26,000
Then exhale the
power up to Plank.

293
00:13:26,000 --> 00:13:27,660
Inhale in again.

294
00:13:27,660 --> 00:13:29,610
Exhale, hips up high and back

295
00:13:29,610 --> 00:13:31,362
Downward Facing Dog.

296
00:13:32,610 --> 00:13:33,820
Anchor through the right heel.

297
00:13:33,820 --> 00:13:36,320
Inhale, lift the
left leg up high.

298
00:13:36,320 --> 00:13:40,503
Exhale, step it all the
way up into your lunge.

299
00:13:41,360 --> 00:13:43,790
Right hand on the
earth on your next inhale

300
00:13:43,790 --> 00:13:45,820
send the left fingertips 
up towards the sky.

301
00:13:45,820 --> 00:13:48,460
Big breath, big twist.

302
00:13:48,460 --> 00:13:51,300
Good, then exhale,
bring it back down.

303
00:13:51,300 --> 00:13:52,310
Bend your right knee.

304
00:13:52,310 --> 00:13:55,150
Nice and easy,
step it up halfway.

305
00:13:55,150 --> 00:13:56,960
If the right heel
needs to come up,

306
00:13:56,960 --> 00:13:59,830
you can let it but we're
working to ground it down.

307
00:13:59,830 --> 00:14:01,763
Pull the left hip crease back.

308
00:14:02,850 --> 00:14:05,333
Hands on blocks or fingertips.

309
00:14:06,780 --> 00:14:08,800
And then when you're ready,

310
00:14:08,800 --> 00:14:10,980
drawing the hands
to heart center.

311
00:14:10,980 --> 00:14:13,460
Drawing the
shoulder blades together,

312
00:14:13,460 --> 00:14:15,763
again, pulling that
left hip crease back.

313
00:14:17,780 --> 00:14:20,030
So we're not locked
through the knees here.

314
00:14:20,030 --> 00:14:21,410
We're gonna quietly whisper

315
00:14:21,410 --> 00:14:24,713
"I am flexible."
I am flexible.

316
00:14:25,540 --> 00:14:27,793
And then slowly release.

317
00:14:28,810 --> 00:14:30,700
Step the right toes back.

318
00:14:31,610 --> 00:14:33,350
With the palms firmly planted,

319
00:14:33,350 --> 00:14:36,620
step the left
toes back, Plank Pose.

320
00:14:36,620 --> 00:14:39,030
Breathe here,
reach the heels back.

321
00:14:39,030 --> 00:14:41,220
Send the crown of
the head forward.

322
00:14:41,220 --> 00:14:43,170
From here,
you're gonna slowly

323
00:14:43,170 --> 00:14:45,830
come onto the outer
edge of your left foot,

324
00:14:45,830 --> 00:14:47,430
inner arch of your right foot.

325
00:14:47,430 --> 00:14:50,750
And then come through center
and over to the other side.

326
00:14:50,750 --> 00:14:53,593
Just little tick-tock,
back and forth.

327
00:14:55,010 --> 00:14:57,590
Firing up the breath of it here.
You got it.

328
00:14:59,030 --> 00:15:01,090
Stay focused.

329
00:15:01,090 --> 00:15:04,020
Okay, even it out and then
we'll come back to Plank Pose,

330
00:15:04,020 --> 00:15:06,510
slowly lower to the belly.

331
00:15:06,510 --> 00:15:08,163
Good. Inhale, Cobra.

332
00:15:09,290 --> 00:15:11,580
And exhale to
soften and release.

333
00:15:11,580 --> 00:15:14,470
Big breath in here.
Curl the toes under.

334
00:15:14,470 --> 00:15:16,920
And exhale, 
nice strong Plank.

335
00:15:16,920 --> 00:15:18,383
Good, inhale in again.

336
00:15:19,332 --> 00:15:21,180
And exhale, Downward Facing Dog.

337
00:15:21,180 --> 00:15:22,160
Awesome work.

338
00:15:22,160 --> 00:15:23,693
Take a deep breath in here.

339
00:15:24,790 --> 00:15:26,939
And exhale to let something go.

340
00:15:29,550 --> 00:15:31,080
Beautiful, bend the knees.

341
00:15:31,080 --> 00:15:32,530
Inhale to look forward.

342
00:15:32,530 --> 00:15:34,890
Exhale to step for
help to the top of the mat.

343
00:15:36,150 --> 00:15:38,333
Feet together, really together.

344
00:15:39,330 --> 00:15:40,550
Good. Here we go again.

345
00:15:40,550 --> 00:15:43,360
Bending the knees,
sending the hips way back.

346
00:15:43,360 --> 00:15:45,150
Fingertips come forward.

347
00:15:45,150 --> 00:15:48,450
Chair Pose,
squeeze the legs together.

348
00:15:48,450 --> 00:15:49,660
Lean back.

349
00:15:49,660 --> 00:15:51,340
We feel that weight
in your heels here.

350
00:15:51,340 --> 00:15:54,330
You're holding your big
beach ball up and overhead.

351
00:15:54,330 --> 00:15:56,335
Stay here. Deep breath.

352
00:15:59,050 --> 00:16:00,870
Beautiful. Palms come together.

353
00:16:00,870 --> 00:16:01,970
Listen carefully.

354
00:16:01,970 --> 00:16:05,500
Right elbow to the
outer edge of the left leg.

355
00:16:05,500 --> 00:16:08,550
Here we open up for a
twist deep, breath in.

356
00:16:08,550 --> 00:16:11,550
Come back to Chair Pose,
fingertips forward.

357
00:16:11,550 --> 00:16:13,210
Here we go. 
Palms come together.

358
00:16:13,210 --> 00:16:14,043
Stick with me.

359
00:16:14,043 --> 00:16:16,240
Outer edge of the left elbow

360
00:16:16,240 --> 00:16:17,950
to the outer edge
of the right thigh.

361
00:16:17,950 --> 00:16:19,340
Here we go. Big twist.

362
00:16:19,340 --> 00:16:21,340
Drop the hips.

363
00:16:21,340 --> 00:16:23,060
Good, and then
back to Chair Pose

364
00:16:23,060 --> 00:16:24,790
squeeze, squeeze, squeeze,
sink, a little deeper.

365
00:16:24,790 --> 00:16:26,266
And then here we go,
we root to rise.

366
00:16:26,266 --> 00:16:29,700
We rise all the way up, big
beach ball up and overhead.

367
00:16:29,700 --> 00:16:33,320
And then palms come
together and slow and steady

368
00:16:33,320 --> 00:16:36,900
we slide 'em back
down to heart center.

369
00:16:36,900 --> 00:16:39,678
Close your eyes,
observe your breath.

370
00:16:55,106 --> 00:16:55,759
Beautiful.

371
00:16:55,759 --> 00:16:58,972
Release your fingertips
down gently at your sides.

372
00:17:01,910 --> 00:17:05,340
And then we're gonna turn to 
step sideways on our mat here.

373
00:17:05,340 --> 00:17:08,470
You're gonna walk
the feet out super wide.

374
00:17:08,470 --> 00:17:11,240
And we're gonna
take up some space here,

375
00:17:11,240 --> 00:17:15,170
expanding our
limbs in all directions.

376
00:17:15,170 --> 00:17:16,833
Star Pose.

377
00:17:17,970 --> 00:17:19,673
Feet nice and wide.

378
00:17:20,550 --> 00:17:21,890
Let's make the feet parallel.

379
00:17:21,890 --> 00:17:23,940
So the toes are
pointing forward.

380
00:17:23,940 --> 00:17:26,666
We're spreading
the fingertips here.

381
00:17:27,780 --> 00:17:29,313
Ground through the feet.

382
00:17:29,313 --> 00:17:30,680
Draw energy up 
through the arches.

383
00:17:30,680 --> 00:17:32,690
So you feel the
inner thighs engaged.

384
00:17:32,690 --> 00:17:35,370
So there's this active lift
all the way from the ground

385
00:17:35,370 --> 00:17:39,180
all the way up from the
arches to the pelvic floor

386
00:17:39,180 --> 00:17:41,990
and all the way up
through the front body.

387
00:17:41,990 --> 00:17:43,763
Taking up space here.

388
00:17:45,260 --> 00:17:47,550
If you want, you can
quietly whisper to yourself,

389
00:17:47,550 --> 00:17:48,765
"I am worthy."

390
00:17:51,340 --> 00:17:52,480
When you know you are worthy,

391
00:17:52,480 --> 00:17:54,740
it's much easier,
you can find more ease

392
00:17:54,740 --> 00:17:57,610
in navigating things that
you weren't planning for.

393
00:17:57,610 --> 00:17:58,953
You can be more flexible

394
00:17:58,953 --> 00:18:00,480
in your mind and your body

395
00:18:00,480 --> 00:18:03,360
when you know
yourself and you know

396
00:18:03,360 --> 00:18:05,183
your self worth.

397
00:18:08,660 --> 00:18:09,917
Inhale in.

398
00:18:09,917 --> 00:18:11,930
Exhale, we're gonna 
go to Warrior II

399
00:18:11,930 --> 00:18:14,110
turning the right toes out

400
00:18:14,110 --> 00:18:16,303
left toes in
bend the front knee.

401
00:18:17,170 --> 00:18:18,356
Bend the right knee.

402
00:18:19,170 --> 00:18:21,610
Pull the pinkies back. 
Lift your chest.

403
00:18:21,610 --> 00:18:23,100
Three breaths here.

404
00:18:23,100 --> 00:18:26,538
Strong focus out past
your right fingertips.

405
00:18:35,550 --> 00:18:37,270
Good, straighten the right leg.

406
00:18:37,270 --> 00:18:40,240
Go back to 
Star Pose, feet parallel.

407
00:18:40,240 --> 00:18:41,590
Your arms might be
getting tired here

408
00:18:41,590 --> 00:18:43,147
but we got this. 
Inhale in.

409
00:18:43,147 --> 00:18:45,900
Exhale, Warrior II to the left

410
00:18:45,900 --> 00:18:48,740
left toes turned out,
right toes turn in, in, in.

411
00:18:48,740 --> 00:18:51,900
We bend the left knee, 
pull the pinkies back.

412
00:18:51,900 --> 00:18:53,290
So we want to stack the spine.

413
00:18:53,290 --> 00:18:55,720
So it's head over heart,
heart over pelvis.

414
00:18:55,720 --> 00:18:58,410
So you really feel
this lift of energy going

415
00:18:58,410 --> 00:19:00,330
up in a nice straight line.

416
00:19:00,330 --> 00:19:02,830
So, check to make sure
you're not leaning forward

417
00:19:02,830 --> 00:19:04,850
or pulling back,

418
00:19:04,850 --> 00:19:06,720
but we're keeping this channel

419
00:19:06,720 --> 00:19:09,333
this energetic highway,
nice and stacked.

420
00:19:11,430 --> 00:19:12,830
Alright.

421
00:19:12,830 --> 00:19:13,930
Inhale in.

422
00:19:13,930 --> 00:19:16,820
Exhale, just bring the 
hands to the waistline.

423
00:19:16,820 --> 00:19:21,360
We're gonna bring 
the toes back forward

424
00:19:21,360 --> 00:19:22,360
feet parallel

425
00:19:22,360 --> 00:19:24,960
and you can bend the knees
and hop the feet together.

426
00:19:24,960 --> 00:19:28,163
Or you can slowly inch the
toes and the heels together.

427
00:19:29,630 --> 00:19:32,020
Good. From here, we're
gonna hug the right knee

428
00:19:32,020 --> 00:19:33,660
up into the chest.

429
00:19:33,660 --> 00:19:37,040
Deep breath in. Just see if
you can catch a moment.

430
00:19:37,040 --> 00:19:39,940
And release, 
left knee up into the chest.

431
00:19:39,940 --> 00:19:41,460
Deep breath in.

432
00:19:41,460 --> 00:19:45,232
Little balancing
posture and release.

433
00:19:45,232 --> 00:19:47,490
Alright, now walk the
feet a little bit wider

434
00:19:47,490 --> 00:19:48,880
than hip width apart.

435
00:19:48,880 --> 00:19:50,730
Let your arms be soft and easy.

436
00:19:50,730 --> 00:19:53,150
We're gonna start a little
gentle sway, left to right.

437
00:19:53,150 --> 00:19:54,520
Don't think too hard.

438
00:19:54,520 --> 00:19:56,730
Just follow here.
Say yes.

439
00:19:56,730 --> 00:20:00,380
See if you can be flexible
in the mind and the spirit.

440
00:20:00,380 --> 00:20:03,160
And now the body
here with loose arms

441
00:20:03,160 --> 00:20:05,595
kind of like noodles,
soft knees,

442
00:20:05,595 --> 00:20:07,520
really movable feet here

443
00:20:07,520 --> 00:20:09,330
as you swing a
little left to right.

444
00:20:09,330 --> 00:20:10,860
Nice and easy.

445
00:20:10,860 --> 00:20:14,260
You might smack your own hip
or smack your own booty here.

446
00:20:14,260 --> 00:20:16,070
It's a perk of this practice.

447
00:20:16,070 --> 00:20:18,070
And nice and soft
and easy in the spine.

448
00:20:18,070 --> 00:20:20,770
We're massaging internal organs

449
00:20:20,770 --> 00:20:22,900
and we're syncing up
with the breath here.

450
00:20:22,900 --> 00:20:25,230
Maybe inhaling as
you move to one side

451
00:20:25,230 --> 00:20:28,510
and exhaling as
you move to the other.

452
00:20:28,510 --> 00:20:29,850
Again, don't
think too hard though.

453
00:20:29,850 --> 00:20:31,410
Just make sure you're breathing.

454
00:20:31,410 --> 00:20:34,650
And we're gonna start to pick
up the pace a little bit here.

455
00:20:34,650 --> 00:20:36,382
Again, soft knees.

456
00:20:39,360 --> 00:20:42,940
And then start to slowly,
slow it down, that's redundant.

457
00:20:42,940 --> 00:20:44,917
Start to slowly, slow it down

458
00:20:46,120 --> 00:20:48,840
and let it get
softer and softer.

459
00:20:48,840 --> 00:20:52,900
Until finally, you walk the
feet together, really together

460
00:20:52,900 --> 00:20:56,800
or hip width apart If you need 
a little more of a base and

461
00:20:56,800 --> 00:21:00,302
find stillness,
Mountain Pose, capture it.

462
00:21:02,900 --> 00:21:04,860
If you feel comfortable,
close your eyes.

463
00:21:04,860 --> 00:21:06,560
Everyone relax your shoulders.

464
00:21:06,560 --> 00:21:08,383
Maybe open the palms up.

465
00:21:12,040 --> 00:21:13,402
Observe your breath.

466
00:21:27,100 --> 00:21:29,113
A little goes a long way.

467
00:21:30,430 --> 00:21:32,590
And that daily, 
regular practice

468
00:21:32,590 --> 00:21:34,250
showing up for yourself

469
00:21:35,350 --> 00:21:37,310
really influences
how you're able to

470
00:21:37,310 --> 00:21:39,397
show up for your community.

471
00:21:43,100 --> 00:21:45,370
If you want to take a
little relaxation after this

472
00:21:45,370 --> 00:21:48,236
you can come on down to the
ground and set a little timer

473
00:21:48,236 --> 00:21:50,683
and just be, just breathe.

474
00:21:52,450 --> 00:21:54,580
But if you're ready
to hop off the mat and

475
00:21:54,580 --> 00:21:56,850
into the next beat of your day,

476
00:21:56,850 --> 00:21:58,940
let's bring the palms together.

477
00:21:58,940 --> 00:22:00,683
Everyone acknowledging,

478
00:22:03,200 --> 00:22:06,280
this valuable time
and energy that we have

479
00:22:07,530 --> 00:22:09,893
shared together
through practice.

480
00:22:11,170 --> 00:22:13,550
Let's take one
final breath in together.

481
00:22:13,550 --> 00:22:15,671
Here we go.
Inhale, lots of love in.

482
00:22:18,080 --> 00:22:20,690
And as I send you on your way,

483
00:22:20,690 --> 00:22:23,590
lots of love out, 
bow the head to the heart.

484
00:22:23,590 --> 00:22:24,423
Thank you.

485
00:22:24,423 --> 00:22:26,900
Invitation here to say

486
00:22:26,900 --> 00:22:27,733
Namaste.

487
00:22:29,891 --> 00:22:33,046
(upbeat music)