WEBVTT 00:00:00.210 --> 00:00:02.200 - Hello and welcome to Yoga With Adriene. 00:00:02.200 --> 00:00:05.630 I'm Adriene and this is sweet Benji and today we have a 00:00:05.630 --> 00:00:09.240 prenatal yoga practice that's safe for all trimesters. 00:00:09.240 --> 00:00:11.040 So hop into something comfy. 00:00:11.040 --> 00:00:14.380 If you have a block or a pillow or a bolster handy, 00:00:14.380 --> 00:00:17.010 bring it to class but no worries if not. 00:00:17.010 --> 00:00:18.376 Let's get started. 00:00:18.376 --> 00:00:22.534 (upbeat music) 00:00:31.180 --> 00:00:34.587 Alright, let's begin in a comfortable seat. 00:00:34.587 --> 00:00:35.820 Come on down to the ground, 00:00:35.820 --> 00:00:39.180 take your time getting there and let's sit up on something 00:00:39.180 --> 00:00:42.660 if that feels good in your body today. 00:00:43.740 --> 00:00:45.240 I'm sitting up on a block. 00:00:45.240 --> 00:00:48.000 You can sit up on a block or two or on a bolster. 00:00:48.000 --> 00:00:52.600 Folded up blanket. Folded up towel. 00:00:54.660 --> 00:00:57.660 And we'll just begin nice and easy, 00:00:57.660 --> 00:01:01.472 you can draw the hands to your belly. 00:01:04.680 --> 00:01:06.814 And close your eyes. 00:01:08.340 --> 00:01:13.655 We'll take just a moment here to drop in together. 00:01:15.720 --> 00:01:18.588 Gently start to deepen your breath. 00:01:21.300 --> 00:01:24.429 Inhaling lots of love in. 00:01:26.400 --> 00:01:30.290 And exhaling lots of love out. 00:01:34.860 --> 00:01:38.472 Inhaling lots of love in. 00:01:40.740 --> 00:01:44.474 And exhaling lots of love out. 00:01:47.700 --> 00:01:50.870 And a couple more times on your own, 00:01:50.870 --> 00:01:54.102 sending that loving breath down. 00:01:57.000 --> 00:02:02.340 Feeling it also on the exhale, move up and out. 00:02:05.940 --> 00:02:08.649 Send love to baby. 00:02:11.940 --> 00:02:16.028 Nice, smooth, even breaths. 00:02:27.060 --> 00:02:30.000 Good, and then gently bat the eyelashes open. 00:02:30.000 --> 00:02:31.620 You can continue to breathe 00:02:31.620 --> 00:02:34.380 nice and easy in whatever way feels good, 00:02:34.380 --> 00:02:36.920 so it doesn't have to be too forced. 00:02:36.920 --> 00:02:41.540 And just gonna move into some work for the neck and the traps. 00:02:41.540 --> 00:02:44.120 So you can keep your hands on belly 00:02:44.120 --> 00:02:47.020 or you can release them to the tops of the thighs and 00:02:47.020 --> 00:02:50.340 we're just going to tick-tock very slowly. 00:02:50.340 --> 00:02:53.520 One ear over one shoulder and then 00:02:53.520 --> 00:02:57.345 move it through center and take it to the other side. 00:02:59.220 --> 00:03:01.440 Move nice and slow here and try 00:03:01.440 --> 00:03:04.020 to keep your shoulders actually relaxing down. 00:03:04.020 --> 00:03:08.547 So only the head is moving here. 00:03:10.200 --> 00:03:12.509 Finding that stretch. 00:03:16.440 --> 00:03:19.140 And then slowly drop the chin to the chest here. 00:03:19.140 --> 00:03:21.660 Draw the shoulder blades together. 00:03:21.660 --> 00:03:25.500 Right away, just see if you can hug belly in a hair 00:03:25.500 --> 00:03:28.300 to support your low back here as you 00:03:28.300 --> 00:03:30.818 drop the chin to the chest and breathe. 00:03:35.160 --> 00:03:37.680 And now we're gonna draw circles with the nose. 00:03:37.680 --> 00:03:41.580 So slow and steady wins the race here, 00:03:41.580 --> 00:03:44.373 drawing circles with the nose. 00:03:46.140 --> 00:03:49.108 Working out any kinks in the neck. 00:03:52.260 --> 00:03:54.829 And then reverse the circle. 00:04:05.220 --> 00:04:08.271 Nice and then bring the head back to center. 00:04:09.840 --> 00:04:13.110 Reach behind, interlace the fingertips 00:04:13.110 --> 00:04:14.880 and open up the chest. 00:04:14.880 --> 00:04:16.440 So there are a couple options here. 00:04:16.440 --> 00:04:18.300 You can interlace the fingertips, 00:04:18.300 --> 00:04:19.380 open up the chest. 00:04:19.380 --> 00:04:21.300 If that's not great for you, 00:04:21.300 --> 00:04:26.210 you can bring the fingertips to the earth behind you 00:04:26.210 --> 00:04:27.542 like so. 00:04:28.620 --> 00:04:30.000 Or if it's available, 00:04:30.000 --> 00:04:32.524 you can clasp opposite elbow 00:04:33.840 --> 00:04:36.240 with opposite hand and open up this way. 00:04:36.240 --> 00:04:39.960 So find what feels good here, opening up the chest. 00:04:39.960 --> 00:04:42.410 And if you want to find some more neck movement 00:04:42.410 --> 00:04:44.744 here connecting the two, 00:04:44.744 --> 00:04:46.920 that could feel nice as well. 00:04:48.840 --> 00:04:50.820 Breathe. 00:04:50.820 --> 00:04:55.224 Find a slight lift of the heart, of the sternum. 00:05:00.780 --> 00:05:03.940 And then we'll slowly release that. 00:05:03.940 --> 00:05:06.060 You're gonna come forward onto all fours. 00:05:06.060 --> 00:05:09.120 Go ahead and take your time here but grab that block if 00:05:09.120 --> 00:05:10.560 you had it or whatever prop you brought, 00:05:10.560 --> 00:05:11.580 you can just put it to the 00:05:11.580 --> 00:05:15.240 front of the mat and we'll come to all fours. 00:05:16.500 --> 00:05:18.240 Spread the fingertips wide, 00:05:18.240 --> 00:05:20.610 press into the tops of the feet. 00:05:20.610 --> 00:05:22.560 Inhale, drop the belly, 00:05:22.560 --> 00:05:26.160 look forward, open up through the chest. 00:05:26.160 --> 00:05:29.580 And then exhale, hug the belly up and in. 00:05:30.300 --> 00:05:33.670 Round through the spine gently for a Cat. 00:05:34.560 --> 00:05:38.080 Inhale, drop the belly, 00:05:38.080 --> 00:05:41.170 open the chest, extend through the crown of the head. 00:05:42.544 --> 00:05:45.712 And nice and easy, 00:05:45.712 --> 00:05:48.186 rounding through the spine. 00:05:50.160 --> 00:05:54.940 Lovely, then we're gonna inhale, come back to Tabletop Position. 00:05:54.940 --> 00:05:56.640 Focus on hugging the belly up 00:05:56.640 --> 00:05:59.490 just a bit to find that support in the low back. 00:05:59.490 --> 00:06:01.750 Then you're gonna curl your toes under, 00:06:01.750 --> 00:06:05.100 walk the palms forward just a couple of inches, 00:06:05.100 --> 00:06:07.260 and then nice and slow with 00:06:07.260 --> 00:06:09.480 that connection of hugging the belly to spine, 00:06:09.480 --> 00:06:12.870 we're gonna lift up to Downward Facing Dog. 00:06:14.050 --> 00:06:16.020 Breathe deep here. 00:06:16.020 --> 00:06:19.535 Support the low back by just connecting 00:06:20.683 --> 00:06:22.744 with center. 00:06:24.780 --> 00:06:27.193 Nice, and then from here, we're gonna slowly walk 00:06:27.193 --> 00:06:30.920 it all the way up to the top of the mat. 00:06:30.920 --> 00:06:33.780 Take your time, take your time. 00:06:33.780 --> 00:06:35.580 If you have that prop there, 00:06:35.580 --> 00:06:38.371 you can bring your hands to that prop. 00:06:39.600 --> 00:06:42.600 So we're in a wide-legged Forward Fold. 00:06:42.600 --> 00:06:45.840 Feet are a little bit wider than hip width apart, 00:06:45.840 --> 00:06:47.970 toes those pointing forward. 00:06:47.970 --> 00:06:51.825 If you have a prop you can use it to bring the earth up to you. 00:06:53.400 --> 00:06:55.380 And then if it feels alright 00:06:55.380 --> 00:06:59.243 in your body today allow the weight of the head 00:06:59.243 --> 00:07:00.895 to release. 00:07:00.895 --> 00:07:04.040 And you might even shake the head a little yes 00:07:05.100 --> 00:07:07.041 and a little no. 00:07:13.600 --> 00:07:15.036 Breathe. 00:07:17.760 --> 00:07:20.940 Then we're gonna ground through all four corners of the feet. 00:07:20.940 --> 00:07:24.120 We'll slowly bring the hands to the waist. 00:07:24.120 --> 00:07:27.620 Support the low back by bending the knees generously 00:07:27.620 --> 00:07:30.850 and we'll rise up slowly to stand. 00:07:38.940 --> 00:07:40.260 When you get there, 00:07:40.260 --> 00:07:43.920 you can keep your hands on the waistline if it feels good or 00:07:43.920 --> 00:07:46.020 you can release them gently at your sides. 00:07:46.020 --> 00:07:48.420 We're just going to take three deep breaths here. 00:07:48.420 --> 00:07:50.820 Think about lifting up through the front body, 00:07:50.820 --> 00:07:53.040 so lifting the sternum. 00:07:53.040 --> 00:07:54.540 And think about grounding 00:07:54.540 --> 00:07:57.226 through the back body as you breathe here. 00:07:57.226 --> 00:07:59.460 Mountain Pose. 00:07:59.460 --> 00:08:02.022 Draw energy up from the arches of the feet. 00:08:04.200 --> 00:08:08.340 Just finding your center, relearning center, 00:08:08.340 --> 00:08:11.329 being present with today's center. 00:08:14.160 --> 00:08:16.200 Good, and then if you haven't released the arms already, 00:08:16.200 --> 00:08:19.310 go ahead and release them. Find a soft bend in the knees. 00:08:19.310 --> 00:08:22.560 We're just going to wake up the body with a little energy here 00:08:22.560 --> 00:08:25.360 by swinging the arms a little side to side. 00:08:25.360 --> 00:08:27.830 Feet are really wide here. 00:08:27.830 --> 00:08:32.020 You can start to bend one knee and then the other today. 00:08:32.020 --> 00:08:35.340 If that feels good, moving the hips a little left to right. 00:08:35.340 --> 00:08:37.800 Just creating a softness. 00:08:37.800 --> 00:08:40.987 If you want maybe some horsie lips here could be nice. 00:08:40.987 --> 00:08:43.027 (blows through lips) 00:08:48.600 --> 00:08:52.920 Good, then we're gonna step the feet in just hip width apart 00:08:52.920 --> 00:08:57.000 so now your heels are right underneath your hip points. 00:08:57.960 --> 00:09:01.800 And when you're ready, send the arms all the way up to the sky. 00:09:01.800 --> 00:09:05.170 Exhale, you're gonna step the left foot back so you're in a 00:09:05.170 --> 00:09:08.580 split stance here with the left heel down. 00:09:08.580 --> 00:09:09.960 Good, inhale in. 00:09:09.960 --> 00:09:11.940 Exhale, bend your front knee 00:09:11.940 --> 00:09:14.700 and you're gonna pivot your left foot out just a bit, 00:09:14.700 --> 00:09:18.628 so now you're in a Warrior I. Warrior I. 00:09:19.740 --> 00:09:21.720 Front knee's bent. 00:09:21.720 --> 00:09:24.270 You can make any little adjustments as you need. 00:09:24.270 --> 00:09:26.400 If the arms up over the head are too much today, 00:09:26.400 --> 00:09:27.969 just bring the hands right back down 00:09:27.969 --> 00:09:31.080 to the waistline or to the belly. 00:09:31.080 --> 00:09:35.040 So look for, search for the power of that back leg. 00:09:35.040 --> 00:09:37.020 Really reaching that left heel back, 00:09:37.020 --> 00:09:39.710 engaging through the left inner thigh. 00:09:39.710 --> 00:09:42.815 See if you can get those left inner thigh muscles turned on. 00:09:44.280 --> 00:09:47.410 You should be able to see your right big toe. 00:09:47.410 --> 00:09:50.520 Front knee's bent, and the glutes are turning on a 00:09:50.520 --> 00:09:55.020 bit here as we pull the right hip crease back and aim to 00:09:55.020 --> 00:09:59.340 allow this internal rotation of the back hip here, 00:09:59.340 --> 00:10:01.383 just a bit guiding forward. 00:10:03.360 --> 00:10:06.660 Great, then we're gonna take it out to Warrior II from here, 00:10:06.660 --> 00:10:08.680 so if the arms are up and overhead, 00:10:08.680 --> 00:10:11.100 you're gonna open out left to right. 00:10:11.100 --> 00:10:12.660 You might widen your stance here 00:10:12.660 --> 00:10:14.930 but otherwise you can just keep it short. 00:10:14.930 --> 00:10:18.300 Maybe hands stay on the waist or the belly here for this one. 00:10:18.300 --> 00:10:22.440 And this one we have external rotation in both hips of course, 00:10:22.440 --> 00:10:23.640 breathing deep. 00:10:24.540 --> 00:10:26.640 Then keep the legs where they are, 00:10:26.640 --> 00:10:28.440 we're gonna send it into a 00:10:28.440 --> 00:10:31.500 Reverse Warrior with the front knee bent. 00:10:31.500 --> 00:10:34.130 So best you can take the right fingertips all the way up to 00:10:34.130 --> 00:10:37.170 the sky while the front knee stays bent. 00:10:37.170 --> 00:10:39.540 And then if you wanna take it all the way back, you can, 00:10:39.540 --> 00:10:42.750 reaching the right fingertips all the way back behind you. 00:10:42.750 --> 00:10:45.387 Stay strong in that left inner thigh. 00:10:46.740 --> 00:10:48.360 Nice, then we're gonna slowly 00:10:48.360 --> 00:10:52.390 bring it all the way back to Warrior I. 00:10:52.390 --> 00:10:54.207 Back toes turn in. 00:10:54.960 --> 00:10:58.390 Then we're gonna step up into that front leg, 00:10:58.390 --> 00:11:00.866 press into the power of that right heel 00:11:00.866 --> 00:11:03.590 and then bring it all the way back together, 00:11:03.590 --> 00:11:06.960 feet right underneath the hips. 00:11:06.960 --> 00:11:10.370 Excellent, release the arms to the waist, 00:11:10.370 --> 00:11:12.300 and then let's shift to the other side. 00:11:12.300 --> 00:11:14.100 So you're gonna step the right foot back, 00:11:14.100 --> 00:11:16.120 split stance to start. 00:11:16.120 --> 00:11:19.260 Just find the power of the legs, 00:11:19.260 --> 00:11:21.994 that connection all the way up from the arches of the feet. 00:11:23.220 --> 00:11:26.510 And reach the arms all the way up and overhead. 00:11:26.510 --> 00:11:30.120 Bend your front knee, and slowly pivot on your back foot. 00:11:31.920 --> 00:11:35.220 Adjust your stance as needed. 00:11:35.220 --> 00:11:38.240 Breathe, relax the shoulders. 00:11:39.350 --> 00:11:41.160 Virabhadrasana I. 00:11:41.160 --> 00:11:43.688 So again, find the power of the back leg here 00:11:43.688 --> 00:11:45.640 in this Warrior sequence. 00:11:45.640 --> 00:11:47.400 Press into the outer edge of the back foot, 00:11:47.400 --> 00:11:49.652 engage the right inner thigh. 00:11:54.240 --> 00:11:57.464 Lift through the front body, ground through the back body. 00:11:59.580 --> 00:12:02.378 And then we'll open up, Warrior II. 00:12:05.400 --> 00:12:09.660 Pressing into both heels, lengthening through the crown. 00:12:09.660 --> 00:12:13.820 Breathe. Sink deep into that front knee. 00:12:15.360 --> 00:12:17.040 And then we're gonna reverse it. 00:12:17.040 --> 00:12:18.680 Keep the front knee bent. 00:12:18.680 --> 00:12:20.640 Keep the right inner thigh active. 00:12:20.640 --> 00:12:22.440 Find length in the side body, 00:12:22.440 --> 00:12:23.940 length through the crown of the head. 00:12:23.940 --> 00:12:26.026 Reach back maybe. 00:12:27.540 --> 00:12:31.800 And then slowly from center, come back to Warrior I. 00:12:31.800 --> 00:12:35.534 So make your adjustments, come back to that first Warrior. 00:12:37.560 --> 00:12:40.380 Then we're gonna press in all four corners of that front foot, 00:12:40.380 --> 00:12:43.170 dig into that left heel to slide 00:12:43.170 --> 00:12:46.290 or step the left foot back up. 00:12:46.290 --> 00:12:48.420 Inhale in to straighten both legs, 00:12:48.420 --> 00:12:51.000 and exhale, fingertips at your side. 00:12:51.000 --> 00:12:55.475 That's beautiful. Interlace the fingertips behind you now. 00:12:55.475 --> 00:12:58.178 Knuckles are gonna go down and away. 00:12:58.178 --> 00:13:00.240 Widen your stance if you need to here, 00:13:00.240 --> 00:13:03.551 as we open up through the chest, the pecs. 00:13:05.100 --> 00:13:09.960 Finding any soft movement in the neck that feels good. 00:13:15.060 --> 00:13:16.440 Then inhale in. 00:13:16.440 --> 00:13:19.080 Exhale, bend your knees, release your grip, 00:13:19.080 --> 00:13:21.900 fingertips go down and forward now 00:13:21.900 --> 00:13:25.225 for a wide-legged Chair Pose. 00:13:25.225 --> 00:13:28.020 Gently hug the belly in to 00:13:28.020 --> 00:13:30.836 lengthen the tailbone and low back just a bit. 00:13:32.040 --> 00:13:34.942 Good, and then slowly release. 00:13:34.942 --> 00:13:37.260 Come back into your Forward Fold. 00:13:37.260 --> 00:13:39.600 If you have a prop there, you can use it. 00:13:40.440 --> 00:13:42.660 Bring your hands to the prop, 00:13:42.660 --> 00:13:46.438 or maybe fingertips to the mat, and release. 00:13:48.180 --> 00:13:49.758 Breathe in. 00:13:50.580 --> 00:13:52.481 And breathe out. 00:13:54.120 --> 00:13:55.380 Now from here, 00:13:55.380 --> 00:13:59.220 slowly inch your toes and heels out just a bit so your feet 00:13:59.220 --> 00:14:02.340 are now a little bit wider than hip width apart. 00:14:02.340 --> 00:14:04.093 You're gonna take your right hand to the center 00:14:04.093 --> 00:14:06.710 of your mat or the center of your prop and 00:14:06.710 --> 00:14:09.120 inhale as if you were pulling a bow and arrow, 00:14:09.120 --> 00:14:10.140 slight bend in the knees, 00:14:10.140 --> 00:14:13.140 you're gonna open up through the chest here, 00:14:13.140 --> 00:14:15.720 sending the left fingertips all the way up towards the sky. 00:14:15.720 --> 00:14:17.220 If they don't make it all the way up to the sky, 00:14:17.220 --> 00:14:21.829 just go wherever feels good as you open up through the chest. 00:14:21.829 --> 00:14:25.020 So strengthening the back, breathe in. 00:14:25.020 --> 00:14:26.220 And then breathe out, 00:14:26.220 --> 00:14:28.380 bring it back to center take it to the other side. 00:14:28.380 --> 00:14:30.720 Keep the crown of the head extended here. 00:14:31.740 --> 00:14:33.865 Soft bend in the knees. 00:14:36.720 --> 00:14:37.860 Lovely. 00:14:37.860 --> 00:14:40.296 Now slowly bring it back to center. 00:14:40.296 --> 00:14:41.760 Keep the heels where they are. 00:14:41.760 --> 00:14:43.260 You're gonna turn the toes out. 00:14:43.260 --> 00:14:44.760 If you have a prop, 00:14:44.760 --> 00:14:47.700 you're gonna slide it behind you to become a little seat. 00:14:47.700 --> 00:14:50.100 If you don't, you're going to use your fingertips. 00:14:50.100 --> 00:14:51.950 And as we all slowly bend our knees 00:14:51.950 --> 00:14:54.840 to come into this yogic squat. 00:14:54.840 --> 00:14:56.820 We might come to sit on our prop. 00:14:56.820 --> 00:14:59.780 We might come to hover with the 00:14:59.780 --> 00:15:03.540 palms together elbows pressing into the knees. 00:15:04.380 --> 00:15:06.480 And if this is not in our body today, 00:15:06.480 --> 00:15:09.423 we might just start to come to a seat. 00:15:10.440 --> 00:15:14.340 So if you're hovering above a prop or without a prop, 00:15:14.340 --> 00:15:16.710 squeeze your legs into your elbows 00:15:16.710 --> 00:15:19.270 and press your elbows into your legs. 00:15:19.270 --> 00:15:21.240 You can do this on the prop as well. 00:15:21.240 --> 00:15:25.162 Actually, everyone engaging the inner thighs just a bit. 00:15:26.460 --> 00:15:28.530 And then find your breath. 00:15:29.640 --> 00:15:31.680 Gently lift up from the pelvic floor, 00:15:31.680 --> 00:15:33.420 find length on an inhale. 00:15:34.080 --> 00:15:37.320 On an exhale, slowly release. To come out of the pose, 00:15:37.320 --> 00:15:40.294 you're gonna take one hand back then the other. 00:15:40.294 --> 00:15:41.340 If you're on a prop, 00:15:41.340 --> 00:15:44.968 you'll just lift the hips up and come off of it like so. 00:15:46.320 --> 00:15:48.652 We'll take the prop to the side. 00:15:50.240 --> 00:15:54.900 And we're gonna scoot back and come back onto all fours here. 00:15:54.900 --> 00:15:59.460 Benji has taken up some nice real estate here. 00:15:59.460 --> 00:16:01.980 So come back to all fours. 00:16:01.980 --> 00:16:04.660 Widen the knees as wide as your mat. 00:16:04.660 --> 00:16:06.060 Excuse me, buddy. 00:16:06.060 --> 00:16:07.970 And we're gonna send the hips back 00:16:07.970 --> 00:16:10.390 for an Extended Child's Pose. 00:16:10.390 --> 00:16:14.267 You get to choose whether you want to curl the toes under 00:16:15.228 --> 00:16:16.860 or release them to the earth, 00:16:16.860 --> 00:16:21.780 so, sorry buddy, choose what feels good here. 00:16:22.800 --> 00:16:25.440 And then melt your heart. 00:16:25.440 --> 00:16:29.263 Rest your forehead on the mat or on your block. 00:16:31.020 --> 00:16:32.600 And breathe. 00:16:41.580 --> 00:16:44.077 Inhale, lots of love in. 00:16:45.300 --> 00:16:47.873 Exhale, lots of love out. 00:16:50.160 --> 00:16:52.920 Inhale to rise back up. 00:16:52.920 --> 00:16:55.260 If you have a prop there, move it out of the way. 00:16:55.260 --> 00:16:56.220 You're gonna inhale, 00:16:56.220 --> 00:16:58.620 reach your right fingertips all the way up towards the sky. 00:16:58.620 --> 00:17:01.040 Keep the hips facing down. 00:17:01.040 --> 00:17:03.840 So just the chest is opening up. 00:17:03.840 --> 00:17:05.580 Exhale, thread the needle. 00:17:05.580 --> 00:17:08.610 Some love for the upper back body coming in hot. 00:17:08.610 --> 00:17:11.640 Rest your head on the earth, 00:17:11.640 --> 00:17:14.529 right ear to the earth and breathe. 00:17:18.364 --> 00:17:22.868 You can start to soften your gaze or close your eyes here. 00:17:27.480 --> 00:17:30.120 And then slowly press into the left palm, 00:17:30.120 --> 00:17:32.956 Press into the tops of the feet to come back to center, 00:17:32.956 --> 00:17:33.840 and we'll switch. 00:17:33.840 --> 00:17:38.220 Opening up through the left wing this time as you breathe in. 00:17:38.220 --> 00:17:42.944 And threading the needle as you breathe out. 00:17:44.820 --> 00:17:46.445 Hi, buddy. 00:17:58.920 --> 00:18:01.670 Inhale lots of love in. 00:18:04.920 --> 00:18:07.891 Exhale lots of love out. 00:18:10.440 --> 00:18:12.540 Slowly begin to unravel. 00:18:13.500 --> 00:18:14.880 You have an option here. 00:18:14.880 --> 00:18:18.000 We can come back to a seated meditation, 00:18:18.000 --> 00:18:20.320 so you can come to sit on your blanket 00:18:20.320 --> 00:18:23.940 or your block or we can come to rest on our side 00:18:23.940 --> 00:18:27.960 using the blanket or block as a pillow. 00:18:27.960 --> 00:18:29.640 Maybe you have another blanket 00:18:29.640 --> 00:18:33.227 or a bolster you'd like to bring into the picture. 00:18:33.227 --> 00:18:36.000 Just gonna come to either rest on one side, 00:18:36.000 --> 00:18:40.020 maybe bringing a pillow or bolster in between the legs. 00:18:41.340 --> 00:18:44.400 Benji. (laughs) Thank you, buddy. 00:18:45.480 --> 00:18:46.800 So we're in a comfortable seat 00:18:46.800 --> 00:18:48.690 and we're coming to rest on one side. 00:18:48.690 --> 00:18:52.425 Come into a final resting pose that feels good for you. 00:18:54.720 --> 00:18:57.448 So it may not be one of these. 00:18:59.040 --> 00:19:02.460 And we're just gonna come into a little bit of breathwork here. 00:19:02.460 --> 00:19:06.480 So you can close your eyes, relax your shoulders. 00:19:06.480 --> 00:19:10.020 If you're seated, maybe you bring both hands to belly. 00:19:10.020 --> 00:19:12.764 If you're lying down, maybe you bring one hand. 00:19:16.080 --> 00:19:20.520 And we're gonna inhale for a four count. 00:19:20.520 --> 00:19:24.200 And then we're gonna exhale for a four count. 00:19:24.200 --> 00:19:27.060 So a nice even breath and I'll count us out. 00:19:27.060 --> 00:19:28.860 So here we go. 00:19:28.860 --> 00:19:33.274 Slow inhale for four, three, 00:19:33.274 --> 00:19:35.280 two, one. 00:19:35.280 --> 00:19:39.222 Exhale, four, three, 00:19:39.875 --> 00:19:41.760 two, one. 00:19:41.760 --> 00:19:43.200 Relax your body. 00:19:43.200 --> 00:19:47.760 Inhale for four, three, 00:19:47.760 --> 00:19:50.120 two, one. 00:19:50.120 --> 00:19:53.172 Exhale for four, 00:19:53.172 --> 00:19:54.900 three, 00:19:54.900 --> 00:19:56.760 two, one. 00:19:56.760 --> 00:19:58.680 Soften the skin of the face. 00:19:58.680 --> 00:20:03.060 Inhale, four, three, 00:20:03.060 --> 00:20:05.471 two, one. 00:20:05.471 --> 00:20:06.720 Relax your jaw. 00:20:06.720 --> 00:20:10.920 Exhale, four, three, 00:20:10.920 --> 00:20:14.280 two, one. 00:20:14.280 --> 00:20:18.000 Inhale, lots of love in, four, 00:20:18.000 --> 00:20:19.620 three, 00:20:19.620 --> 00:20:21.780 two, one. 00:20:21.780 --> 00:20:25.651 Exhale lots of love out, four, 00:20:25.651 --> 00:20:27.400 three, 00:20:27.400 --> 00:20:30.540 two, one. 00:20:30.540 --> 00:20:34.560 Inhale, four, three, 00:20:34.560 --> 00:20:36.420 two, one. 00:20:36.420 --> 00:20:39.540 Final breath out for four, 00:20:39.540 --> 00:20:41.220 three, 00:20:41.220 --> 00:20:42.960 two, one. 00:20:42.960 --> 00:20:47.160 Continue to breathe easy now, just on your own. 00:20:49.800 --> 00:20:54.996 Taking a couple more moments here to connect. 00:21:11.190 --> 00:21:13.680 Way to show up today. 00:21:13.680 --> 00:21:16.800 It's an honor to be here, rooting for you. 00:21:16.800 --> 00:21:19.140 I'm in your corner. 00:21:19.140 --> 00:21:22.958 Thank you for sharing this time and energy with me. 00:21:24.540 --> 00:21:26.130 We'll close the practice by 00:21:26.130 --> 00:21:28.975 taking one final breath in together. 00:21:30.480 --> 00:21:32.280 And this time as you exhale, 00:21:32.280 --> 00:21:35.145 maybe let it go out through the mouth. 00:21:38.040 --> 00:21:39.000 Great work. 00:21:39.840 --> 00:21:41.129 Namaste. 00:21:43.205 --> 00:21:47.486 (upbeat music)