WEBVTT 00:00:00.279 --> 00:00:02.100 - What's up everyone, Welcome to Yoga with Adriene. 00:00:02.100 --> 00:00:04.200 I'm Adriene, and today on the channel 00:00:04.200 --> 00:00:08.400 we have on the go yoga, or street yoga. 00:00:08.400 --> 00:00:12.740 Take your yoga off the mat and into your everyday. 00:00:12.740 --> 00:00:15.660 This is something that I thought fell in line with 00:00:15.660 --> 00:00:19.680 our Back to Basics month just remembering that yes, 00:00:19.680 --> 00:00:22.860 the yoga's about the poses, but we can take the principles 00:00:22.860 --> 00:00:25.170 of yoga and our experiences and the tools of yoga and 00:00:25.170 --> 00:00:26.880 all those yummy things that we 00:00:26.880 --> 00:00:28.880 talk about all the time off the mat too. 00:00:28.880 --> 00:00:34.170 And so, you can do this video in your street clothes. Yay! 00:00:34.170 --> 00:00:36.180 You can memorize these little things 00:00:36.180 --> 00:00:38.640 and let them inspire you to do things off your mat. 00:00:38.640 --> 00:00:39.960 Maybe you're waiting in line, 00:00:39.960 --> 00:00:42.110 maybe you're waiting for class to start, 00:00:42.110 --> 00:00:44.060 maybe it's a study break for you, 00:00:44.060 --> 00:00:47.220 maybe you're super pissed off and you exit a room to cool 00:00:47.220 --> 00:00:50.260 off and so you have these things at your fingertips. 00:00:50.260 --> 00:00:52.320 Kind of what you do with it is totally up to you, 00:00:52.320 --> 00:00:55.260 but this is just a reminder and a little play time for us all 00:00:55.260 --> 00:00:58.620 to remember that you don't have to always have 15 minutes, 00:00:58.620 --> 00:01:01.260 a yoga mat, and some shmancy tight pants on. 00:01:02.280 --> 00:01:03.900 Dang it, I'm wearing tight pants. 00:01:03.900 --> 00:01:05.800 But you can do this in your street clothes. 00:01:05.800 --> 00:01:09.060 Alright, let's hop on the mat, or not. 00:01:09.060 --> 00:01:12.761 Let's hop into our bodies and learn some street yoga. 00:01:13.658 --> 00:01:17.024 (upbeat music) 00:01:24.440 --> 00:01:27.420 Alright, so the first pose we're going to learn today 00:01:27.420 --> 00:01:30.050 or practice today is Mountain Pose. 00:01:30.050 --> 00:01:32.100 This is definitely a situation 00:01:32.100 --> 00:01:35.000 where there is more than meets the eye, 00:01:35.000 --> 00:01:36.600 kinda more always available. 00:01:36.600 --> 00:01:38.540 And this is the number one pose 00:01:38.540 --> 00:01:41.040 that I think I've taken into my everyday life. 00:01:41.040 --> 00:01:44.460 So I take off the mat and into my world. 00:01:44.460 --> 00:01:46.270 We're going to practice it together. 00:01:46.270 --> 00:01:50.820 This may be a beginning Mountain practice for you, 00:01:50.820 --> 00:01:53.830 so you might just start slow and begin to connect to the feet. 00:01:53.830 --> 00:01:55.310 If you're deepening your practice 00:01:55.310 --> 00:01:57.500 or you're reminding yourself of these principles, 00:01:57.500 --> 00:01:58.800 really start to breathe deep, 00:01:58.800 --> 00:02:00.600 even here, even in this quick little sequence, 00:02:00.600 --> 00:02:02.040 nice, full breaths. 00:02:02.040 --> 00:02:05.280 Everyone, let's come feet hip width apart to start. 00:02:05.280 --> 00:02:07.130 Go ahead and lift your toes. 00:02:07.130 --> 00:02:08.760 Press into all four corners of the feet 00:02:08.760 --> 00:02:10.290 so you're gonna press into the ball joint of 00:02:10.290 --> 00:02:13.170 the big toe then the ball joint of the pinky toe and 00:02:13.170 --> 00:02:15.900 then really shift your weight back into your heels. 00:02:15.900 --> 00:02:17.400 Then release your toes down. 00:02:18.720 --> 00:02:20.930 And then we're just gonna rock front, 00:02:20.930 --> 00:02:23.580 rock back, rock front, rock back. 00:02:23.580 --> 00:02:25.230 And you might close your eyes once 00:02:25.230 --> 00:02:27.566 you know what you're doing (chuckles) 00:02:27.566 --> 00:02:30.420 and just feel where you're carrying your weight. 00:02:30.420 --> 00:02:33.860 And then, we'll soften the knees and see if we can spread 00:02:33.860 --> 00:02:36.380 awareness out through all four corners of the feet. 00:02:36.380 --> 00:02:38.160 So you might not close your eyes and rock front, 00:02:38.160 --> 00:02:40.520 rock back anywhere in place, 00:02:40.520 --> 00:02:44.540 but you can connect to your feet even if they're in shoes 00:02:44.540 --> 00:02:47.230 and just draw energy up from the earth as you spread 00:02:47.230 --> 00:02:50.760 awareness throughout the whole foot. 00:02:50.760 --> 00:02:53.160 Then to keep drawing energy up the body. 00:02:53.160 --> 00:02:54.600 And we'll just take a couple of breaths here as 00:02:54.600 --> 00:02:56.520 we loop the shoulders forward, up and back. 00:02:56.520 --> 00:02:59.340 So big breath in, soft knees. 00:02:59.340 --> 00:03:00.541 And on a big breath out, 00:03:00.541 --> 00:03:02.520 kinda tack a little weight in your fingertips here. 00:03:02.520 --> 00:03:05.880 Begin to open up through the ears, the shoulders. 00:03:05.880 --> 00:03:07.200 Open up through the ears? 00:03:07.200 --> 00:03:08.820 You know what I mean. 00:03:08.820 --> 00:03:12.210 So, a couple more loops here on your own. 00:03:12.210 --> 00:03:13.800 So we just tackled the feet, 00:03:13.800 --> 00:03:15.660 we drew energy up through the body, 00:03:15.660 --> 00:03:16.860 we looped the shoulders, 00:03:16.860 --> 00:03:18.600 we found a little energy in the fingertips. 00:03:18.600 --> 00:03:21.400 Now draw energy up through the crown of the head. 00:03:21.400 --> 00:03:23.220 And see if you can grow a little 00:03:23.220 --> 00:03:26.065 bit taller and longer through the torso. 00:03:27.360 --> 00:03:29.820 Now this is something you can do anytime anywhere, 00:03:29.820 --> 00:03:31.440 I think, within reason, 00:03:31.440 --> 00:03:34.490 so don't get all fancy on me in the comment box. 00:03:34.490 --> 00:03:37.260 Tuck your pelvis, let your tailbone grow heavy. 00:03:37.260 --> 00:03:38.820 Imagine the crown of the head 00:03:38.820 --> 00:03:40.860 is like the tip or the top of the mountain. 00:03:40.860 --> 00:03:45.648 The fingertips, the arms, gently down at the sides. 00:03:47.040 --> 00:03:51.160 Take a deep breath in, and a deep breath out. 00:03:52.380 --> 00:03:55.354 Deep breath in. 00:03:55.354 --> 00:03:58.800 Long breath out. 00:03:58.800 --> 00:04:00.360 Cool, to finish Mountain Pose today, 00:04:00.360 --> 00:04:02.340 this is a great thing I can do in line, 00:04:02.340 --> 00:04:04.240 waiting, or any time really. 00:04:04.240 --> 00:04:06.900 I'm gonna interlace the fingertips behind my tailbone 00:04:08.580 --> 00:04:12.150 and draw the knuckles down and away as I open out, 00:04:12.150 --> 00:04:14.160 just opening the chest. A lot of us do this naturally, 00:04:14.160 --> 00:04:16.910 so if you do this with a little awareness of your feet, 00:04:16.910 --> 00:04:18.240 a little softness in the knees, 00:04:18.240 --> 00:04:19.860 and an openness of the chest and heart, 00:04:19.860 --> 00:04:22.030 I think you can really turn your day around. 00:04:22.030 --> 00:04:23.520 So take a deep breath in here, 00:04:23.520 --> 00:04:26.473 lift your sternum up towards the sky. 00:04:26.473 --> 00:04:29.671 And then release. Shake it off. 00:04:30.790 --> 00:04:32.300 Alright, next thing we're gonna do, 00:04:32.300 --> 00:04:34.280 we're gonna keep the feet hip width apart 00:04:34.280 --> 00:04:36.910 so you can build this off of your Mountain. 00:04:36.910 --> 00:04:38.340 And we're gonna take the hands to 00:04:38.340 --> 00:04:39.600 the hips here, loop the shoulders, 00:04:39.600 --> 00:04:41.640 open the chest, lift your heart. 00:04:41.640 --> 00:04:43.440 So coming out of this un-crumple. 00:04:43.440 --> 00:04:45.840 We tend to go into our habitual selves 00:04:45.840 --> 00:04:48.480 when we're waiting or just on the go, 00:04:48.480 --> 00:04:51.600 sinking into one hip, hunching over, of course, 00:04:51.600 --> 00:04:54.240 the cell phone back. 00:04:54.240 --> 00:04:55.980 We're trying to give ourselves 00:04:55.980 --> 00:04:58.560 a little stretch here to come out of that 00:04:58.560 --> 00:05:00.420 and re-program, hopefully. 00:05:00.420 --> 00:05:02.220 Hands come to the waistline here, 00:05:02.220 --> 00:05:03.840 we stand up nice and tall. 00:05:03.840 --> 00:05:05.400 Then I'll take my right fingertips, 00:05:05.400 --> 00:05:08.820 reach 'em up and over, nice and easy. 00:05:08.820 --> 00:05:12.480 This is something you can do in a public place. 00:05:12.480 --> 00:05:14.160 You can either really embrace it, 00:05:14.160 --> 00:05:17.400 or you can just close your eyes 00:05:17.400 --> 00:05:20.830 or soften your gaze and get a little side body stretch in. 00:05:20.830 --> 00:05:24.420 So take a deep breath in, and a long breath out. 00:05:24.420 --> 00:05:27.120 Relax your shoulders. One more deep breath in. 00:05:27.120 --> 00:05:29.400 And then we'll come to center and switch. 00:05:29.400 --> 00:05:32.085 Nothing fancy here, nice and easy. 00:05:35.177 --> 00:05:36.900 Stretching through the left side body now. 00:05:36.900 --> 00:05:39.259 Again, notice that the shoulders are starting to creep up here 00:05:39.259 --> 00:05:40.830 so relax them down. 00:05:40.830 --> 00:05:43.320 Find a little movement, find what feels good. 00:05:43.320 --> 00:05:46.080 And then we'll take a deep breath in, 00:05:46.080 --> 00:05:49.783 and then use the exhale to shake it off. 00:05:50.930 --> 00:05:53.190 Okay, the next thing we're gonna do is a nice quad stretch. 00:05:53.190 --> 00:05:54.870 Really connecting to the lower body 00:05:54.870 --> 00:05:57.660 and really doing it in a mindful way. 00:05:57.660 --> 00:06:00.060 Chances are you've done this stretch before naturally, 00:06:00.060 --> 00:06:03.894 especially if you like to run, walk, or jog. 00:06:05.130 --> 00:06:07.320 But we're gonna do it with a little more intention, 00:06:07.320 --> 00:06:08.880 so really spreading awareness 00:06:08.880 --> 00:06:10.560 through your left foot as you shift your weight over. 00:06:10.560 --> 00:06:13.080 So we're not just collapsing into that leg, 00:06:13.080 --> 00:06:15.850 but we're really keeping that lift that we connect to in 00:06:15.850 --> 00:06:18.739 Mountain Pose as we grab the right ankle, 00:06:18.739 --> 00:06:22.200 connect to our balance to hold onto that stability and focus 00:06:22.200 --> 00:06:25.140 you might find a little point on the floor, 00:06:25.140 --> 00:06:27.180 or on the wall, or something in front of you, 00:06:27.180 --> 00:06:31.547 around you, to place your gaze upon. 00:06:33.440 --> 00:06:35.140 And then, when you've caught up with me here 00:06:35.140 --> 00:06:37.303 we're going to connect to just that center channel 00:06:37.303 --> 00:06:39.690 of energy as it draws up. 00:06:39.690 --> 00:06:41.775 And you can do this kind of inconspicuously, 00:06:41.775 --> 00:06:45.120 or you can just go balls out. (chuckles) Right? 00:06:45.120 --> 00:06:48.960 I tend to go balls out a little bit more. 00:06:48.960 --> 00:06:50.580 I think this channel has just kinda opened me up 00:06:50.580 --> 00:06:54.840 to blammin' out some Warrior II at the taco stand. 00:06:54.840 --> 00:06:56.640 But you want to be true to yourself, 00:06:56.640 --> 00:06:57.960 you don't want to be annoying to other people. 00:06:57.960 --> 00:06:59.730 You want it to feel good, 00:06:59.730 --> 00:07:01.800 but also, just be mindful of others. 00:07:01.800 --> 00:07:04.920 Whatever, stretch. Do your yoga, be bold. 00:07:04.920 --> 00:07:07.500 What's that quote, that Marianne Cummings quote 00:07:07.500 --> 00:07:10.630 that Nelson Mandela shares? 00:07:10.630 --> 00:07:12.900 Anyway, rambling, quad stretch. 00:07:12.900 --> 00:07:14.400 Hug the right knee into the center, 00:07:14.400 --> 00:07:16.020 lift your heart. 00:07:16.020 --> 00:07:18.900 Stand up nice and tall and then just notice if you are rolling, 00:07:18.900 --> 00:07:20.220 this is a hard core tendency 00:07:20.220 --> 00:07:23.180 onto the outer edge of your standing leg or the inner arch, 00:07:23.180 --> 00:07:25.150 and see if you can really spread awareness through 00:07:25.150 --> 00:07:29.520 all four corners of the feet just as we did in our Mountain Pose. 00:07:29.520 --> 00:07:31.380 Then breathe deep here, wherever you are, 00:07:31.380 --> 00:07:33.180 just be where you are today so 00:07:33.180 --> 00:07:35.190 if your heel's not coming into the buttock, 00:07:35.190 --> 00:07:38.100 no worries, in time that muscle will get nice and long. 00:07:38.100 --> 00:07:40.370 If you're feeling adventurous, reach your left fingertips 00:07:40.370 --> 00:07:44.040 around to interlace with your right. 00:07:44.040 --> 00:07:47.700 Then loop the shoulders and lift the armpit chest. 00:07:47.700 --> 00:07:49.136 So we're here. 00:07:50.280 --> 00:07:51.950 Breathe deep, 00:07:51.950 --> 00:07:53.700 bring a little energy to your right foot, 00:07:53.700 --> 00:07:55.500 so you might flex that right foot strong, 00:07:55.500 --> 00:07:56.940 or you can point the toes, 00:07:56.940 --> 00:08:00.020 but nice full body connect here. 00:08:00.020 --> 00:08:02.835 Take one more deep breath. 00:08:02.835 --> 00:08:04.830 And then exhale, release. 00:08:04.830 --> 00:08:06.240 Awesome, same thing on the other side. 00:08:06.240 --> 00:08:07.537 Super easy here as we 00:08:07.537 --> 00:08:09.780 spread awareness through the right foot, 00:08:09.780 --> 00:08:11.800 catch the left ankle, 00:08:11.800 --> 00:08:13.920 squeeze that left knee into the center line, 00:08:13.920 --> 00:08:16.732 and then find the energetic body, super important. 00:08:18.240 --> 00:08:20.100 For me that's what makes it 00:08:20.100 --> 00:08:24.000 yoga on the go really as opposed to just stretching 00:08:24.000 --> 00:08:27.840 when you're bored or trying to use your time wisely, 00:08:27.840 --> 00:08:29.520 whatever that means to you. 00:08:29.520 --> 00:08:31.080 It's about connecting to your breath 00:08:31.080 --> 00:08:32.940 and your energetic body as well. 00:08:32.940 --> 00:08:34.020 We give it a stretch here. 00:08:34.020 --> 00:08:36.840 Again, reaching the right fingertips around to interlace, 00:08:36.840 --> 00:08:39.900 if it feels good. If not, might keep that hand on the waist 00:08:39.900 --> 00:08:45.400 or on a chair, or wall, or window sill. 00:08:45.400 --> 00:08:49.080 Take one more deep breath in, full body experience. 00:08:49.080 --> 00:08:52.379 And then exhale, shake it off. 00:08:53.380 --> 00:08:54.660 Okay, the next thing we're gonna do 00:08:54.660 --> 00:08:56.820 is a little neck and shoulder love, okay? 00:08:56.820 --> 00:09:00.660 I do this all the time, any time, any where. 00:09:00.660 --> 00:09:03.720 I'm a neck and shoulder whore. 00:09:03.720 --> 00:09:04.440 Can I say that? 00:09:04.440 --> 00:09:06.660 Okay, drop your chin to your chest. 00:09:06.660 --> 00:09:09.420 This one you can sit down for, this one you can do in the car, 00:09:09.420 --> 00:09:12.740 this one's a great one for your yoga tool belt. 00:09:12.740 --> 00:09:13.980 I'm gonna stay standing in Mountain, 00:09:13.980 --> 00:09:15.240 drop my chin to my chest, 00:09:15.240 --> 00:09:18.420 I'm gonna lean front, lean into the toes. 00:09:18.420 --> 00:09:19.560 I'm gonna lean back, 00:09:19.560 --> 00:09:22.560 and then I'm gonna try to square off through the feet. 00:09:22.560 --> 00:09:25.560 If you're seated, just see if you can stack 00:09:25.560 --> 00:09:28.860 neck over heart, heart over pelvis. 00:09:28.860 --> 00:09:32.230 Close your eyes here, trust, take a deep breath in. 00:09:32.230 --> 00:09:34.020 Breathe into the back of the neck. 00:09:34.020 --> 00:09:36.870 Feel this line from the crown of the head to the tip of the 00:09:36.870 --> 00:09:39.964 tailbone all the way down to your two heels. 00:09:42.170 --> 00:09:45.700 And then we'll slowly rock right ear over right shoulder 00:09:45.700 --> 00:09:49.500 stretching through the left side, 00:09:49.500 --> 00:09:53.813 also connecting to a longer breath here if it feels good. 00:09:55.800 --> 00:09:57.900 And then through center, chin to chest, 00:09:57.900 --> 00:09:59.720 and left ear over left shoulder, 00:09:59.720 --> 00:10:00.960 and I just don't know how you 00:10:00.960 --> 00:10:03.060 don't connect to a longer breath here. 00:10:03.060 --> 00:10:04.860 This is one of those things that's so simple, 00:10:04.860 --> 00:10:06.840 but it's like… 00:10:06.840 --> 00:10:10.380 Okay, calm down, or be patient, or… 00:10:11.640 --> 00:10:15.720 Okay, chin to chest, and then we'll lift the head back up. 00:10:15.720 --> 00:10:19.440 Fingertips come to the shoulders, elbows squeeze in. 00:10:19.440 --> 00:10:22.500 Inhale, lift your heart, stand up nice and tall. 00:10:22.500 --> 00:10:25.680 Exhale, ground through all four corners of the feet. 00:10:25.680 --> 00:10:27.820 Here we go, drawing big cirlces. 00:10:27.820 --> 00:10:31.500 Elbows reach forward, up, and back. 00:10:31.500 --> 00:10:34.920 Taking your time here, finding what feels good. 00:10:34.920 --> 00:10:36.680 Careful not to lock the knees. 00:10:36.680 --> 00:10:38.555 So these can grow larger and larger. 00:10:38.555 --> 00:10:41.640 If you feel inspired to move the head and the neck here, 00:10:41.640 --> 00:10:46.020 please do. And you might here some, 00:10:49.320 --> 00:10:51.340 crackles (chuckles) 00:10:51.340 --> 00:10:54.420 with this movement, a little soundtrack. 00:10:55.920 --> 00:10:57.480 And I don't know if this is right or wrong, 00:10:57.480 --> 00:10:59.520 but what I do in my personal life is, 00:10:59.520 --> 00:11:02.580 I do these things, same with the neck rolls. 00:11:02.580 --> 00:11:04.080 I do them nice and slow and mindful, 00:11:04.080 --> 00:11:07.997 but I do it until the sounds stop. 00:11:09.250 --> 00:11:12.180 So if you think that's bad and I need to stop then let me know 00:11:12.180 --> 00:11:13.320 in the comments and tell me why, 00:11:13.320 --> 00:11:14.492 but it's kind of nice. 00:11:14.492 --> 00:11:16.980 Like, I work out all the kinks, that's how I know when to stop, 00:11:16.980 --> 00:11:19.020 and then I'm like, okay, 00:11:19.020 --> 00:11:22.680 all that cartilage soundtrack is gone. 00:11:22.680 --> 00:11:24.863 Release, Mountain. 00:11:26.340 --> 00:11:30.400 Okay, last thing we're gonna do is Uttanasana, a Forward Fold. 00:11:30.400 --> 00:11:31.910 This is awesome. 00:11:31.910 --> 00:11:35.760 I can't tell you how many times I've taken the liberty to do a 00:11:35.760 --> 00:11:37.560 Forward Fold in a grocery store. 00:11:37.560 --> 00:11:41.160 So, apologies to the person behind me, 00:11:41.160 --> 00:11:43.250 or your welcome, anyway. 00:11:43.250 --> 00:11:46.620 Okay, so we are going to keep the feet hip width apart here 00:11:46.620 --> 00:11:48.120 for now, of course you can bring your feet together. 00:11:48.120 --> 00:11:50.400 If you're wearing heels and you're doing this, 00:11:50.400 --> 00:11:52.320 (snaps) I think of everything, 00:11:52.320 --> 00:11:54.000 you need to be super mindful, okay? 00:11:54.000 --> 00:11:55.860 You need to close your eyes and 00:11:55.860 --> 00:11:59.460 visualize your anatomical body and maybe slip your shoes off 00:11:59.460 --> 00:12:00.540 if you're in a place where you can, 00:12:00.540 --> 00:12:02.520 or bend your knees super generously, 00:12:02.520 --> 00:12:04.640 and keep the palms on the tops of the thighs. 00:12:04.640 --> 00:12:05.640 Alright, you know what to do. 00:12:05.640 --> 00:12:07.577 Deep breath in. 00:12:07.577 --> 00:12:09.824 Big breath out. 00:12:09.824 --> 00:12:11.640 Deep breath in. 00:12:11.640 --> 00:12:14.102 And diving in. 00:12:16.110 --> 00:12:18.724 So some of these yoga on the go poses 00:12:18.724 --> 00:12:21.480 we blast through in class so it's nice to remember 00:12:21.480 --> 00:12:25.170 you always have the tools of yoga at your fingertips. 00:12:25.170 --> 00:12:27.240 So I'm bending my knees super generously here, 00:12:27.240 --> 00:12:31.229 bringing the belly to the tops of the thighs. 00:12:31.229 --> 00:12:33.260 You can grab your ankles. 00:12:33.260 --> 00:12:35.620 If you're in a festival setting it's always nice to give your 00:12:35.620 --> 00:12:37.740 ankles a little massage and take, 00:12:37.740 --> 00:12:39.880 even if it's 30 seconds here, 00:12:39.880 --> 00:12:43.620 to release the weight of the head and shake it no and yes 00:12:43.620 --> 00:12:46.530 and maybe so. 00:12:46.530 --> 00:12:49.440 And you can be here as long as time allows, 00:12:49.440 --> 00:12:52.200 or come out, of course, nice and slow, 00:12:52.200 --> 00:12:54.406 you don't want to get a crazy head rush, 00:12:54.406 --> 00:12:56.820 and we press into all four corners of the feet. 00:12:56.820 --> 00:13:01.560 We do have the opportunity to really pay attention to the 00:13:01.560 --> 00:13:04.200 foundations of yoga even off the mat. 00:13:04.200 --> 00:13:07.380 It's really gonna help with foot pain, 00:13:07.380 --> 00:13:11.100 hip pain, back pain, emotional stress, 00:13:11.100 --> 00:13:13.120 all this stuff, so it's super great. 00:13:13.120 --> 00:13:14.320 And then when you rise up to that 00:13:14.320 --> 00:13:15.840 Uttanasana you're literally at 00:13:15.840 --> 00:13:17.760 a place to repeat this cycle over. 00:13:17.760 --> 00:13:19.320 So if you're practicing this at home, 00:13:19.320 --> 00:13:22.140 just to get these in your yoga toolbelt, 00:13:22.140 --> 00:13:25.200 you can repeat all the poses that we just did now, 00:13:25.200 --> 00:13:27.360 rolling up, so doing it as a sequence. 00:13:27.360 --> 00:13:29.566 Rolling up, finding your Mountain, 00:13:29.566 --> 00:13:34.675 swimming the fingertips behind, opening, side body stretch… 00:13:36.180 --> 00:13:37.440 Sorry, I had a little itch. 00:13:37.440 --> 00:13:40.140 Quad stretch, Uttanasana. 00:13:41.460 --> 00:13:44.760 Awesome, you can always take a second to ground to the big 00:13:44.760 --> 00:13:47.340 picture, and we'll do that to sign off today. 00:13:47.340 --> 00:13:49.260 So bring the palms together. 00:13:50.520 --> 00:13:51.510 Take a deep breath in, 00:13:51.510 --> 00:13:54.300 and we lift the sternum to the thumbs. 00:13:54.300 --> 00:13:58.620 Take a deep breath out and we bow the head to the heart, 00:13:58.620 --> 00:14:01.130 surrendering to the big picture. 00:14:01.130 --> 00:14:03.551 Connecting to the big picture 00:14:03.551 --> 00:14:06.190 and also honoring ourselves and one another. 00:14:06.190 --> 00:14:07.620 Thanks for sharing your practice with me. 00:14:07.620 --> 00:14:11.620 Take your yoga off your mat and into the everyday! 00:14:11.620 --> 00:14:12.650 Good luck. 00:14:12.650 --> 00:14:14.640 Namaste. 00:14:14.640 --> 00:14:19.936 (upbeat music)