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(tranquil music)

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- Welcome my friends, let's[br]begin at the top of the mat.

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Bring your feet really together.

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We'll start in Mountain Pose.

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Again, arch to arch,[br]take a second

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to just send [br]awareness to the feet.

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Really pay attention, [br]you might lift the toes.

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And really there's [br]no right or wrong here,

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just to connect, right,[br]with the feet.

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Find those yogi toes.

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And then when you're ready,

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drawing energy up through the[br]front body, lift and lengthen.

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And then grounding [br]down through the back body.

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Take a second to [br]nod the head yes and no,

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and maybe take [br]some neck circles here

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by drawing big [br]circles with the nose,

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but still stay [br]connected to your feet here.

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Just easing into this practice.

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It's not a long practice[br]today so take time to connect.

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Use your breath as a tool

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to really focus [br]on what's going on

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in your mind [br]and your body today.

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And after you have [br]taken care of the neck,

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align head over heart,[br]heart over pelvis,

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close your eyes if [br]you're feeling brave,

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and stand up nice and tall.

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Turn the palms [br]face out and continue

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to stay connected with the feet,

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drawing energy up [br]through the front body

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and grounding down [br]through the back body.

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Then in our Mountain Pose today,

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feet firmly planted in [br]the earth, heart lifted.

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We take a second to [br]just slow down the breath,

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make the inhalations longer,

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and even them out [br]with your exhalations.

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And just take a quiet moment

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to stand confidently [br]in your own shoes,

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stand confidently [br]lifting through your dear heart

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and stand confidently

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accepting who you [br]are and where you are

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right here, right now.

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Keep breathing.

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And stay present,[br]use your breath.

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Big inhale when you're [br]ready to bend the knees

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and reach the fingertips up.

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Big, full body stretch here.

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Maybe slight back [br]bend if it feels right.

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Feel the skin of [br]the belly stretch,

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then lengthen the tailbone down.

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Big breath, exhale, [br]Forward Fold all the way down.

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And take a second here to [br]bend the knees generously,

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shake the head again,

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find a little [br]movement that feels good.

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You might walk the fingertips

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to one side of your yoga mat

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and then the other,[br]breathing deep.

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Then after a [br]little bit of movement,

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bend the knees, [br]plant through the heels,

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and tuck the [br]chin into the chest,

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slowly roll it up all the way,[br]up, up, up, up.

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Fingertips are gonna come all[br]the way back up to the sky,

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big, full body stretch.

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And then exhale all the way[br]down, Forward Fold, same thing.

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Couple breaths here [br]to find what feels good.

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Stretch out the places [br]that need some love here.

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Just lingering here for couple[br]more breaths, Uttanasana.

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Bend the knees, send [br]some love to the lower back,

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then maintain the strong [br]connection with your feet

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as you tuck the [br]chin into the chest

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and begin to [br]roll it up once again.

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And this time as you [br]roll up through the spine,

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we're gonna take the [br]hands to the waistline here

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and shift the [br]weight to the left leg.

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Start to open up [br]through the chest,

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so really opening up the chest

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kind of as if you had a [br]chest plate here, you know?

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You can put a big [br]emblem or initials on it.

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And we're just gonna slide[br]the right knee all the way up.

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So working on balance here,[br]breathing deep,

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open, open, open.

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And then slowly release.

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So we're really [br]wanting to maintain this lift

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up through the front body and [br]grounding through the back body.

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But we're starting to really[br]open up through the chest

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here again now [br]with the left side

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peeling up, [br]connecting to our balance today

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engaging all the [br]muscles in the legs

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and lifting up [br]through the sternum.

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And then one more [br]time on each side.

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Peeling up, lengthen [br]through that left hip crease.

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Maybe this time you [br]rotate the ankle one way

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and then the other.

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And then other side.

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Last time.

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Slow and steady, maybe [br]rotating the ankle one way

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and then the other.

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So again, I'm activating [br]the upper back body

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elbows pulling back, [br]opening up kind of superpower,

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superhero pose here.

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Superpower.

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And then we release, great job.

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Release the hands, [br]fingertips come down to come up.

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Big breath as you [br]sweep the arms all the way up

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and overhead, smile.

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Then exhale, let it go.

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Open through the [br]chest as you Forward Fold

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all the way down.

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Great, this time [br]inhale, halfway lift.

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Find length.

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One solid breath cycle in [br]and out here as you refine.

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Open through the chest,[br]again think about

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pulling the elbows [br]back, back, back, back, back.

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And then on an exhale,[br]Forward Fold.

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Great, this time, [br]bend the knees,[br]

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fingertips come to the mat,

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we're just gonna [br]slide the left foot back

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to a nice low lunge.

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Lower left knee on the ground,[br]front knee over front ankle

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and then walk [br]that right foot out

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so you have lots of space.

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Alright, once you feel like[br]you have your foundation,

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tuck the chin into the chest,

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open up through the shoulders[br]and find length in the neck.

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Big breath in.[br]Big breath out.

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Make sure you're not [br]crashing onto your fingertips,

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but starting to [br]tap into that core.

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Big breaths here.

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And then exhale, reverse it.

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Pull it back, flexion [br]through that front foot.

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Breathing deep here as you[br]draw the chin to the chest.

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And then rolling [br]through that right foot,

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come all the way [br]back to nice low lunge.

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This time option to [br]lift the back knee up.

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Now, loop the [br]shoulders once again,

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open through the chest,

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hug the lower ribs in,[br]and breathe deep.

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Beautiful, now plant the palms,[br]keep the navel drawing up

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as you step the right toes back,

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Plank Pose.

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Breathing deep here, refine,

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find length, [br]don't let the hips drop

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careful not to lift them up

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but find that head, heart,[br]pelvis connection.

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Take one more [br]deep breath in here

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and then slowly lower all [br]the way down to the belly.

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Flip the feet, press [br]into the tops of the feet

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press into your pubic [br]bone and we open the heart

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once again pulling [br]elbows back, Cobra.

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Inhale in, open the chest.

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Exhale, release.

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Gorgeous, curl the toes under

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press up to all fours.

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Take a deep breath in.

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Curl the toes under,

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exhale, Downward Facing Dog.

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Awesome work.

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Take a couple [br]moments here to work it out.

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Tops of the shoulders [br]roll away from the ears.

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Find length in the side body.

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Awareness all the [br]way through the crown.

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Big breath in.

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Big breath out. Beautiful.

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Then we're gonna just walk the[br]two big toes to the midline

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and then when you're ready[br]nice and easy nothin' fancy

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just step that right, [br]excuse me, left foot up

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and lower the right knee down.

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And then you have a [br]couple moments here,

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take your time to [br]really find your foundation

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so walk that left foot out.

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Check out what's [br]going on with the hip flexor.

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Psoas muscle, so no rush here.

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So nice long smooth deep breaths

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that only you can [br]provide for yourself

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as an act of self care.

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Power tool of pranayama,[br]of the breath.

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When you're ready

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come light on the [br]fingertips a little bit here,

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breathing deep, [br]pulling left hip crease back,

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open the chest, find length.

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And then when you're [br]ready exhale, reverse it,

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send the hips back.

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Left toes towards the sky.

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Stretch it out.

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Inhaling deeply [br]and exhale completely,

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rolling through [br]the left foot now

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coming nice and slowly back.

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Option here to [br]lift the back knee,

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and then when you're ready,[br]loop the shoulders,

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inhale, look forward, [br]smile, open the chest.

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And then exhale, plant the palms

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keep the navel drawing up.

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Press away from your yoga mat,

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so I'm not collapsing [br]down and the stepping back,

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I'm pressing away and then[br]stepping the left toes back

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nice and strong and in control.

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Big breath in. Big breath[br]out as you slowly lower down

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belly to Cobra or [br]Chaturanga to your Up Dog.

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Take a deep breath in [br]here as you open the chest

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feel that length [br]in the front body

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grounding through [br]the shoulder blades,

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and then exhale, Child's Pose.

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Knees together, heels together,

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send the fingertips all [br]the way back towards the toes

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and take a rest, [br]three full breaths.

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Last breath.

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And then we slowly [br]reach the fingertips up.

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Come back to all fours.

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Inhale in here.

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Exhale, curl the toes [br]under and send it back,

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Downward Facing Dog.

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Great, inhale in deeply.

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Exhale out through the mouth,[br]let something go.

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Awesome, find some [br]movement that feels good here

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and then in your own style,[br]rock your style,

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you might walk the feet slowly

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you might bend the knees,[br]hop, float, jump to the top.

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Maybe you do a little boogie.

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Maybe you have attempted a[br]hop and it's very humbling,

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so you laugh it off.

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We'll meet in Forward Fold.

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Deep breaths, guys, in and out

0:11:36.129,0:11:37.101
like you mean it.

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Honoring the [br]power tool of the breath

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that lives inside, [br]that keeps us going.

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One more big breath [br]here in Forward Fold.

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Super calming for the[br]nervous system, grounding.

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Great, then bend [br]the knees and inhale,

0:11:57.517,0:12:00.653
halfway lift, this time [br]send the fingertips back

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airplane arms, as [br]you find that length.

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Inhale, halfway lift.

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Exhale, release, all the down.

0:12:08.461,0:12:10.930
Inhale, Chair Pose, cultivate,

0:12:10.930,0:12:12.398
create a little space [br]between the heels here

0:12:12.398,0:12:15.068
as you send the hips back,[br]stay nice and low today

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and open up through the chest.

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Now all this opening [br]we've done through the chest

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here and lengthening, keep it[br]here as you challenge yourself

0:12:22.582,0:12:24.644
Utkatasana, Chair.

0:12:24.644,0:12:25.712
Big breaths.

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Beautiful, bring [br]the palms together.

0:12:31.751,0:12:33.620
Seated twist.[br]We're gonna inhale

0:12:33.620,0:12:36.222
lift the sternum, [br]cultivate all that length,

0:12:36.222,0:12:38.057
strength by sinking in deep,

0:12:38.057,0:12:39.392
and then we'll twist to the left

0:12:39.392,0:12:40.927
whenever you're ready [br]bring in the outer edge

0:12:40.927,0:12:44.864
of the right arm to the [br]outer edge of that left leg.

0:12:44.864,0:12:46.566
Sit back into the hips.

0:12:46.566,0:12:48.368
Try to bring the [br]knees over the heels here,

0:12:48.368,0:12:51.204
breathe deep as [br]you create space.

0:12:51.204,0:12:53.039
Maybe bottom [br]hand comes to a fist

0:12:53.039,0:12:55.241
you find a [br]little resistance there,

0:12:55.241,0:12:57.685
breathing deep.

0:12:57.685,0:12:58.945
And then exhale, release,

0:12:58.945,0:13:01.881
all the way back to [br]center, Forward Fold.

0:13:01.881,0:13:04.884
Great, deep breath in.

0:13:04.884,0:13:06.185
Long breath out.

0:13:07.854,0:13:09.622
Here we go, bend [br]the knees generously.

0:13:09.622,0:13:11.824
Inhale, Chair Pose, big breath

0:13:11.824,0:13:13.226
as we sweep the [br]arms all the way up,

0:13:13.226,0:13:15.307
sink nice and low, smile.

0:13:19.098,0:13:20.733
Then palms come [br]together whenever you're ready

0:13:20.733,0:13:22.935
we inhale, find [br]length through the front body

0:13:22.935,0:13:25.605
and exhale, twist to the right.

0:13:25.605,0:13:27.140
Bottom hand might [br]become a fist here,

0:13:27.140,0:13:30.677
might be helpful to find a[br]little length here in the spine.

0:13:30.677,0:13:31.978
Remember, the [br]knees are an indication

0:13:31.978,0:13:32.912
of what's going [br]on with the hips,

0:13:32.912,0:13:34.714
so try to keep [br]the knees in a line,

0:13:34.714,0:13:37.884
sit down nice and low,[br]one more breath in.

0:13:37.884,0:13:40.153
Great, and then [br]exhale release everything.

0:13:41.454,0:13:44.390
Inhale, halfway lift,[br]long beautiful neck.

0:13:45.325,0:13:46.392
Exhale, fold.

0:13:47.794,0:13:50.063
Tuck the chin into [br]the chest, soft knees,

0:13:50.063,0:13:52.231
slowly roll it up.

0:13:52.231,0:13:55.301
Take your time, you [br]might close your eyes here.

0:13:55.301,0:13:57.937
So therapeutic to just [br]take this time for yourself

0:13:57.937,0:13:59.272
and really feel.

0:14:00.506,0:14:02.909
So if you're a little nervous[br]or anxious about anything

0:14:02.909,0:14:04.244
before you [br]started this practice,

0:14:04.244,0:14:07.246
this is an opportunity to [br]just transform that energy

0:14:07.246,0:14:09.349
so that it can be [br]something that is useful

0:14:10.316,0:14:13.419
and supportive for you [br]so you can feel confident

0:14:14.520,0:14:16.689
and ready to [br]rock your best self.

0:14:17.924,0:14:20.860
Eventually we roll [br]up to Mountain Pose.

0:14:20.860,0:14:21.894
Find a nice lift,

0:14:21.894,0:14:23.129
not just with [br]the sternum this time

0:14:23.129,0:14:24.764
but right through [br]the armpit chest

0:14:24.764,0:14:26.799
and sometimes it's nice to[br]bring the thumbs right here

0:14:26.799,0:14:29.635
to just give yourself a little[br]self-adjustment and lift.

0:14:31.604,0:14:34.240
And close your eyes [br]and observe your breath.

0:14:40.346,0:14:42.415
Great work, soft knees, inhale.

0:14:42.415,0:14:45.952
Sweep the arms up[br]towards the sky, big breath.

0:14:47.420,0:14:50.089
Exhale, Forward Fold,[br]down you go.

0:14:51.991,0:14:55.361
Inhale, lift up halfway.

0:14:55.361,0:14:56.891
Exhale, fold.

0:14:59.332,0:15:00.800
Fingertips come to the mat,

0:15:00.800,0:15:02.301
we're gonna step [br]the left foot back,

0:15:02.301,0:15:03.669
lower the left knee.

0:15:05.071,0:15:07.707
Inhale, sweep the arms [br]all the way up and overhead.

0:15:08.608,0:15:12.445
Building again, this[br]practice of not just shapes

0:15:12.445,0:15:14.147
but embodiment of the pose.

0:15:14.147,0:15:16.415
So think upward [br]current through the front body,

0:15:16.415,0:15:17.416
grounding through the back,

0:15:17.416,0:15:21.821
strong foundation, big, [br]big open heart, open chest.

0:15:21.821,0:15:23.460
Inhale.

0:15:23.460,0:15:25.625
Exhale, release.

0:15:25.625,0:15:27.360
Gorgeous, plant the palms,

0:15:27.360,0:15:29.362
curl the back toes under,[br]lift that back knee,

0:15:29.362,0:15:30.963
and we'll move [br]through a vinyasa here

0:15:30.963,0:15:32.999
or you can take it [br]straight to Down Dog.

0:15:34.367,0:15:36.435
Nice and easy, [br]moving with the breath.

0:15:38.371,0:15:40.106
We'll meet in [br]Downward Facing Dog.

0:15:45.912,0:15:48.915
Tops of the thighs [br]have this inner rotation,

0:15:48.915,0:15:52.385
shoulders have an [br]outer spiral, outer rotation.

0:15:52.385,0:15:55.138
Deep breath in.

0:15:55.138,0:15:56.937
Deep breath out.

0:15:58.491,0:16:00.046
Great, when you're ready,[br]nice and easy,

0:16:00.046,0:16:01.594
step the left foot up

0:16:01.594,0:16:03.529
lower the right knee down.

0:16:03.529,0:16:06.032
Anjaneyasana, here we go,[br]find your footing

0:16:06.032,0:16:08.634
and when you're ready [br]big inhale to sweep the arms

0:16:08.634,0:16:10.503
all the way up and overhead.

0:16:10.503,0:16:13.606
Open the chest, find [br]that support from within,

0:16:13.606,0:16:16.342
that containment in [br]the torso as you zip up.

0:16:16.342,0:16:19.579
Big breath in, [br]own it, own it, own it.

0:16:20.947,0:16:23.416
Big breath out as you slowly,[br]with control,

0:16:23.416,0:16:24.684
so squeezing your [br]thighs in the midline

0:16:24.684,0:16:26.385
as you rain it down.

0:16:26.385,0:16:28.221
Awesome, curl [br]the back toes under,

0:16:28.221,0:16:29.722
lift that back knee,[br]step it back,

0:16:29.722,0:16:31.991
opportunity for [br]one last vinyasa here.

0:16:31.991,0:16:33.559
Feel free to [br]take it or leave it

0:16:33.559,0:16:36.662
depending on how you feel today.

0:16:41.033,0:16:42.501
Downward Facing Dog.

0:16:44.570,0:16:46.135
Big breath in. [br]

0:16:46.899,0:16:48.158
Big breath out.

0:16:49.342,0:16:51.010
Awesome, this time [br]we're gonna walk the feet

0:16:51.010,0:16:53.613
just right to the midline,[br]or to the middle of your mat,

0:16:53.613,0:16:55.456
excuse me, and then from there,

0:16:55.456,0:16:57.350
inhale, halfway lift.

0:16:58.220,0:16:59.690
Exhale, fold.

0:17:00.920,0:17:02.321
Now this time bend the knees,

0:17:02.321,0:17:04.223
fingertips are gonna [br]go out left to right,

0:17:04.223,0:17:06.826
and then we inhale, sweep [br]the arms all the way up,

0:17:06.826,0:17:08.160
this time really taking up

0:17:08.160,0:17:09.862
some mega mega [br]awesome space here.

0:17:11.030,0:17:13.299
And then gathering it all in,

0:17:13.299,0:17:17.344
and then down [br]towards the heart, Namaste.

0:17:18.237,0:17:19.605
Beautiful.

0:17:19.605,0:17:22.241
Turn lengthwise on your [br]mat and we'll nice and easy,

0:17:22.241,0:17:26.012
heel-toe, heel-toe, or you can[br]hop the toes all the way out.

0:17:26.012,0:17:28.748
Standing wide-legged [br]Forward Fold.

0:17:28.748,0:17:32.919
So bring the two big [br]toes to spiral inward

0:17:32.919,0:17:34.954
and you can really feel this[br]awesome spiral in the hips.

0:17:34.954,0:17:36.389
So we start at the bottom

0:17:36.389,0:17:38.724
and slowly work our [br]way up, up, up, up, up.

0:17:39.959,0:17:42.061
And so there is gonna be [br]a lot of different options

0:17:42.061,0:17:43.930
to finish practice today,

0:17:43.930,0:17:46.566
so I'll guide you [br]into a couple options

0:17:46.566,0:17:48.234
and then ask you to [br]listen to your heart

0:17:48.234,0:17:50.703
and tend to whatever [br]it is you need today.

0:17:50.703,0:17:54.407
Mindfully, safely, and [br]in the most loving way.

0:17:54.407,0:17:56.375
So we'll start by [br]turning the two big toes in,

0:17:56.375,0:17:58.844
really feeling [br]that strong foundation

0:17:58.844,0:18:00.446
engaging through [br]the inner thighs

0:18:00.446,0:18:02.048
and hands will [br]come to the waistline

0:18:02.048,0:18:04.784
as you inhale, come [br]into your superhero posture.

0:18:04.784,0:18:06.886
(chuckles)

0:18:08.721,0:18:12.858
Now I like to really promote[br]being present and leaning in,

0:18:12.858,0:18:14.994
accepting what is,

0:18:14.994,0:18:17.430
but sometimes [br]there's this opportunity

0:18:17.430,0:18:22.642
to use your mind

0:18:23.985,0:18:25.738
and your intention

0:18:25.738,0:18:28.474
to positively make change.

0:18:28.474,0:18:30.710
Another way of saying that,[br]you might have heard it before,

0:18:30.710,0:18:33.446
is called fake it [br]'til you make it (laughs).

0:18:33.446,0:18:35.715
So I like this power pose here

0:18:35.715,0:18:38.084
and I like the mantra,[br]"I am confident"

0:18:38.084,0:18:41.087
because you're not [br]always feeling confident,

0:18:41.087,0:18:43.623
but instead of saying [br]things that don't support us,

0:18:43.623,0:18:45.925
we take the time [br]to say things that do,

0:18:45.925,0:18:47.626
and sometimes fake [br]it 'til you make it,

0:18:47.626,0:18:50.225
until you're like, "Dang!"

0:18:50.225,0:18:51.831
"Look at that arm muscle!"

0:18:51.831,0:18:53.532
Or whatever it is, right?

0:18:53.532,0:18:55.668
Okay, so you're [br]standing here in your power pose

0:18:55.668,0:18:58.838
breathing deep, wondering,[br]"What is Adriene talking about?"

0:18:58.838,0:19:00.239
(laughs)

0:19:00.239,0:19:01.340
You're gonna [br]take a deep breath in,

0:19:01.340,0:19:03.209
find this lift [br]through the front body.

0:19:03.209,0:19:04.644
And then when you're ready,

0:19:04.644,0:19:08.514
slowly keeping the [br]spine long and the back flat

0:19:08.514,0:19:10.483
as long as possible,

0:19:10.483,0:19:12.184
come down halfway.

0:19:12.184,0:19:13.319
So pull the elbows back,

0:19:13.319,0:19:15.688
activate through the upper[br]back body and breathe deep here

0:19:15.688,0:19:18.424
sitting bones [br]shining left to right.

0:19:18.424,0:19:20.526
Take one more deep breath in.

0:19:20.526,0:19:23.029
And then exhale with control,[br]with grace even

0:19:23.029,0:19:24.764
release the fingertips down,

0:19:24.764,0:19:27.066
you might use a [br]chair or block here,

0:19:27.066,0:19:28.000
to bring the earth up to you,

0:19:28.000,0:19:31.203
or you might bring the [br]fingertips right to your mat.

0:19:31.203,0:19:33.873
Then continue the [br]journey down trying best you can

0:19:33.873,0:19:36.709
to maintain this length in[br]all four sides of the torso.

0:19:36.709,0:19:40.680
We're coming into a wide-legged [br]standing Forward Fold.

0:19:40.680,0:19:43.049
Hello amazing tree [br]behind me, wow.

0:19:44.583,0:19:48.821
So, from here, you [br]might just breathe deep.

0:19:48.821,0:19:51.891
You might take a moment [br]to twist, if you're like,

0:19:51.891,0:19:53.459
"I know I need that."

0:19:53.459,0:19:55.694
If you have an [br]inversion practice,

0:19:55.694,0:19:58.297
you might slowly [br]work to bring the hands

0:19:58.297,0:20:00.099
in line with the [br]arches of the feet

0:20:00.099,0:20:01.400
and then eventually one day

0:20:01.400,0:20:03.469
keep the elbows [br]really square here

0:20:03.469,0:20:05.704
and eventually one day [br]bring the crown of the head

0:20:05.704,0:20:06.906
down to the earth.

0:20:06.906,0:20:08.207
And even if you [br]don't pick the feet up,

0:20:08.207,0:20:10.209
this is a nice [br]place to work towards.

0:20:12.445,0:20:15.347
So we're working here [br]for about five breaths

0:20:15.347,0:20:18.184
long, smooth, loving breaths.

0:20:23.722,0:20:27.359
Refining, listening,[br]paying attention.

0:20:46.212,0:20:49.949
Then wherever you are, take[br]one more nice long deep breath,

0:20:49.949,0:20:53.953
and the use your [br]exhale to slowly come back.

0:20:55.321,0:20:58.424
W alking the palms out,[br]fingertips up.

0:20:58.424,0:21:00.459
Then connect to [br]your center, your core,

0:21:00.459,0:21:01.827
we'll find a little [br]softness in the knee,

0:21:01.827,0:21:03.182
so careful not to lock 'em out,

0:21:03.182,0:21:05.231
and then when you're [br]ready hands come to the waistline

0:21:05.231,0:21:07.343
so we're using the [br]core again and the feet,

0:21:07.343,0:21:09.502
and then slowly coming back up

0:21:09.502,0:21:12.905
just the way we [br]came down nice and slow

0:21:12.905,0:21:15.574
really making sure to not put[br]it into the lower back there

0:21:15.574,0:21:17.943
but stay [br]connected to your center.

0:21:17.943,0:21:21.647
Ah, and then feel the [br]awesome sensations of yoga.

0:21:21.647,0:21:22.815
(laughs)

0:21:22.815,0:21:25.084
Beautiful energy,

0:21:25.084,0:21:27.686
blood flowing [br]opposite direction.

0:21:27.686,0:21:29.021
Nice and slow, we're gonna just

0:21:29.021,0:21:31.891
slowly bring the heels right[br]underneath the hip points,

0:21:31.891,0:21:35.294
but keep the toes out, so[br]heel-toe all the way back in.

0:21:36.395,0:21:37.229
And you can stay where you're at

0:21:37.229,0:21:39.899
or turn to the [br]side one more time.

0:21:42.401,0:21:43.836
And then nice and easy,[br]I'm gonna,

0:21:43.836,0:21:45.604
so my toes are kinda [br]spilling off the mat here,

0:21:45.604,0:21:48.140
I'm slowly gonna keep [br]an awareness of that lift

0:21:48.140,0:21:50.843
and send my fingertips down,[br]kind of like a big plie,

0:21:50.843,0:21:54.813
and I'm gonna come [br]into a nice low yogi squat.

0:21:54.813,0:21:56.215
Squawck. (laughs)

0:21:56.215,0:21:58.150
Plug the shoulder in, [br]bring the palms together,

0:21:58.150,0:22:01.353
Namaste, and then press [br]the elbows into the legs

0:22:01.353,0:22:03.455
and squeeze the [br]legs into the elbows.

0:22:05.891,0:22:09.361
Then whether or not you can come[br]into this exact shape or not,

0:22:09.361,0:22:11.030
find a modification [br]that works for you

0:22:11.030,0:22:13.799
and find an opening [br]through the chest, the heart.

0:22:15.935,0:22:16.936
This expansion.

0:22:18.637,0:22:20.339
And align your [br]head over your heart,

0:22:20.339,0:22:22.074
and your heart over your pelvis.

0:22:26.445,0:22:27.646
And wherever you are,

0:22:30.549,0:22:34.854
take a moment to [br]connect with your breath

0:22:34.854,0:22:37.022
one last time [br]before we hop off the mat

0:22:37.022,0:22:38.891
and into the [br]rest of our busy day,

0:22:38.891,0:22:40.759
take one last [br]time to close your eyes

0:22:40.759,0:22:43.295
and take the biggest [br]breath you've taken in all day.

0:22:45.331,0:22:47.933
And on that [br]exhale we'll release,

0:22:47.933,0:22:49.068
press into the heels

0:22:49.068,0:22:51.570
swim the [br]fingertips around behind,

0:22:52.404,0:22:54.807
and slowly come to seated.

0:22:54.807,0:22:57.009
Send the legs out long,

0:22:57.009,0:22:58.143
palms come to the earth,

0:22:58.143,0:22:59.945
I'm just gonna windshield [br]wiper the legs a little bit

0:22:59.945,0:23:00.779
left to right.

0:23:02.014,0:23:04.016
Keep a lift and openness[br]through the heart, the chest,

0:23:04.016,0:23:05.351
we're not collapsing here.

0:23:06.551,0:23:08.587
Breathing deep.

0:23:08.587,0:23:11.323
Give thanks for your body,

0:23:11.323,0:23:13.225
for this time that [br]you took to connect

0:23:14.093,0:23:15.394
with what's important.

0:23:17.463,0:23:20.499
Eventually, we'll come [br]all the way onto our backs

0:23:21.433,0:23:22.835
and go ahead and [br]squeeze the right knee

0:23:22.835,0:23:24.570
all the way up [br]towards the chest,

0:23:24.570,0:23:26.824
whenever you're ready so you [br]have one leg in and one leg out.

0:23:29.475,0:23:31.110
Interlace the fingertips,

0:23:31.110,0:23:33.145
keep (audio cuts out)

0:23:33.145,0:23:36.682
and I like to end on [br]the back for this one today

0:23:36.682,0:23:39.318
because I want you to [br]feel supported by the earth.

0:23:39.318,0:23:42.154
I want you to take these [br]last moments for yourself

0:23:43.055,0:23:46.292
to really fill your [br]cup with what feels good,

0:23:46.292,0:23:49.128
conscious energy,[br]conscious breath.

0:23:51.864,0:23:55.741
Calming the nervous system,[br]quieting the mind.

0:23:55.741,0:23:57.036
Take that right knee over

0:23:57.036,0:23:58.704
towards the left [br]side of your yoga mat

0:23:58.704,0:24:00.906
find a twist here, supine twist

0:24:00.906,0:24:03.575
breathing deep. [br]Maybe take your gaze

0:24:03.575,0:24:07.246
out beyond your right [br]fingertips, or close your eyes.

0:24:08.981,0:24:11.317
And rolling back through center,

0:24:11.317,0:24:13.419
squeeze the right knee up,[br]and then we'll switch,

0:24:13.419,0:24:14.787
sending right leg out

0:24:14.787,0:24:17.189
and squeezing left [br]knee up towards the chest

0:24:17.189,0:24:18.611
whenever you're ready.

0:24:22.428,0:24:25.998
You bring the breath,[br]nice conscious breath.

0:24:27.666,0:24:29.435
When you're ready [br]taking that left knee

0:24:29.435,0:24:33.038
over towards the right side,[br]opening up into your twist.

0:24:35.574,0:24:36.925
Nice and easy.

0:24:41.680,0:24:45.050
Awesome work, and then [br]rolling back to center.

0:24:45.050,0:24:47.319
Hug the left knee [br]up towards your heart.

0:24:48.954,0:24:51.623
Then allow the [br]right knee to join,

0:24:51.623,0:24:55.160
big squeeze here, big hug as[br]you snuggle the shoulder blades

0:24:55.160,0:24:57.444
underneath the heart space.

0:24:57.444,0:25:00.627
And then from here I'd like [br]you to bring the palms to the

0:25:00.627,0:25:02.634
knees and then send the knees

0:25:02.634,0:25:03.936
out towards the [br]front edge of your mat.

0:25:03.936,0:25:05.137
Just finding neutral

0:25:07.539,0:25:10.275
spine here, really [br]letting the lower back come up.

0:25:10.275,0:25:13.412
And then from here, [br]I'd like you to dig deep

0:25:13.412,0:25:15.614
and ask yourself what [br]do you need right now?

0:25:17.583,0:25:19.451
Besides a margarita [br]and a million dollars.

0:25:19.451,0:25:21.687
No, what do you need [br](laughs) just kidding.

0:25:21.687,0:25:25.524
What do you need right now,[br]maybe some yogi bicycles

0:25:25.524,0:25:27.659
to wake up your core,[br]fire up that,

0:25:28.761,0:25:33.766
the center, sorry, your [br]Agni is what I was gonna say.

0:25:34.542,0:25:38.070
And that way before savasana,

0:25:38.070,0:25:40.906
or maybe you take a Bridge Pose

0:25:40.906,0:25:45.911
or a Happy Baby, maybe you come[br]to a reclined Cobbler's Pose

0:25:46.345,0:25:50.282
or maybe you're ready to [br]rock and roll all the way up

0:25:50.282,0:25:51.750
and into meditation.

0:25:53.485,0:25:56.125
So really, this is an[br]opportunity for you to

0:25:56.125,0:25:58.123
ask yourself what do [br]you need, and listen.

0:26:01.059,0:26:03.495
And then be [br]confident in yourself

0:26:03.495,0:26:05.197
knowing that [br]you've taken this time

0:26:05.197,0:26:08.267
to really [br]connect to your breath,

0:26:09.701,0:26:12.638
and your body and [br]the more we do this,

0:26:12.638,0:26:15.073
the more we're able [br]to develop our intuition.

0:26:15.073,0:26:17.543
And the more we're able to[br]listen and develop our intuition

0:26:17.543,0:26:20.220
the more we can [br]trust our hearts, our guts,

0:26:20.220,0:26:23.615
trust ourselves [br]and be confident.

0:26:24.516,0:26:26.752
So, I'm gonna leave you to it,

0:26:26.752,0:26:28.320
but before that we'll [br]bring the palms together

0:26:28.320,0:26:31.190
wherever you are, and bring[br]'em right up to the third eye.

0:26:32.424,0:26:34.353
Inhale in.

0:26:34.353,0:26:36.795
And exhale.

0:26:36.795,0:26:39.264
Inhale, whisper [br]quietly to yourself,

0:26:39.264,0:26:41.107
"I am confident."

0:26:43.876,0:26:46.371
Thank you for sharing [br]your time and your energy

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and your awesome self with me

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and the rest of the [br]Yoga With Adriene community.

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Have an awesome day,[br]you got this.

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Namaste.

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(tranquil music)