WEBVTT 00:00:00.300 --> 00:00:03.490 (werewolf howls) (thunder rumbling) 00:00:06.629 --> 00:00:09.518 (errie music) 00:00:17.744 --> 00:00:19.524 (electricity crackling) 00:00:19.524 --> 00:00:23.170 (evil laughter) 00:00:48.776 --> 00:00:53.000 - Let's begin on all fours. 00:00:53.000 --> 00:00:55.840 Come on down to the ground. 00:00:55.840 --> 00:00:59.560 Take your time getting there, hopefully with a little smile. 00:00:59.560 --> 00:01:01.680 Take a deep breath in. 00:01:01.680 --> 00:01:03.440 As you're ready, Cat-Cow. 00:01:03.440 --> 00:01:07.640 You're gonna drop the belly, open the chest, look forward. 00:01:07.640 --> 00:01:12.440 Exhale, round the spine, chin to chest. 00:01:12.440 --> 00:01:15.160 Navel draws up. 00:01:15.160 --> 00:01:17.160 Inhale, open the chest, 00:01:17.160 --> 00:01:18.960 press into the hands, press into feet, 00:01:18.960 --> 00:01:21.680 find extension through the crown. 00:01:21.680 --> 00:01:25.630 Exhale, round the spine, chin to chest, 00:01:25.630 --> 00:01:27.440 navel draws up. 00:01:27.440 --> 00:01:30.532 Couple more times here with your breath. 00:01:35.840 --> 00:01:39.760 Moving nice and slow. 00:01:39.760 --> 00:01:43.820 Starting to work out any sticky spots 00:01:43.820 --> 00:01:46.892 in the spinal column. 00:01:48.680 --> 00:01:50.800 And ultimately just taking a 00:01:50.800 --> 00:01:54.453 little time to connect to yourself. 00:01:56.480 --> 00:01:59.920 It's okay to have fun. 00:01:59.920 --> 00:02:02.080 Breathe deep and find what feels good. 00:02:02.080 --> 00:02:06.000 The next time you inhale, bring it to Tabletop Position. 00:02:06.000 --> 00:02:08.080 So the spine is nice and long. 00:02:08.080 --> 00:02:10.560 Crown of the head is reaching forward. 00:02:10.560 --> 00:02:12.920 Tailbone is reaching back. 00:02:12.920 --> 00:02:14.720 Curl the toes under, inhale in. 00:02:14.720 --> 00:02:16.480 As you exhale, lift your knee, 00:02:16.480 --> 00:02:18.440 so we're challenging ourselves here 00:02:18.440 --> 00:02:21.000 to hug the abs up to the spine 00:02:21.000 --> 00:02:23.840 and keep the neck long, tailbone reaching. 00:02:23.840 --> 00:02:25.240 You're here for three. 00:02:25.240 --> 00:02:28.760 You might start to shake and feel some heat, two. 00:02:28.760 --> 00:02:32.480 And one, lower the knees, press into the tops of the feet, 00:02:32.480 --> 00:02:35.240 send it back for a Child's Pose. 00:02:35.240 --> 00:02:38.769 Reach, reach, reach the fingertips forward. 00:02:40.840 --> 00:02:43.567 Inhale in deeply. 00:02:44.440 --> 00:02:48.905 Exhale, completely melting your heart towards the earth. 00:02:50.080 --> 00:02:53.800 Cool, inhale, rise back up to Tabletop Position. 00:02:53.800 --> 00:02:55.280 Find your alignment. 00:02:55.280 --> 00:02:58.080 Then bump your hips to the left here, 00:02:58.080 --> 00:03:01.120 and then slowly take your gaze 00:03:01.120 --> 00:03:04.880 to look past your right shoulder. 00:03:04.880 --> 00:03:07.440 Big stretch in the left side body here. 00:03:07.440 --> 00:03:09.760 Think about spinal extension here, 00:03:09.760 --> 00:03:13.640 so you're lengthening through the crown of the head. 00:03:13.640 --> 00:03:15.400 Good, then keep that extension 00:03:15.400 --> 00:03:18.280 as you come through center and then take it to the other side. 00:03:18.280 --> 00:03:19.680 Bump the hips to the right, 00:03:19.680 --> 00:03:22.240 turn to look past your left shoulder. 00:03:22.240 --> 00:03:26.446 Press away from the earth with your palms. 00:03:29.080 --> 00:03:32.040 Then keep that extension through the cervical spine, 00:03:32.040 --> 00:03:33.200 neck nice and long. 00:03:33.200 --> 00:03:36.360 Draw your abs, your belly up to your spine here. 00:03:36.360 --> 00:03:39.720 And then drop your elbows where your hands are. 00:03:39.720 --> 00:03:43.480 Walk the knees back, tailbone to the sky, 00:03:43.480 --> 00:03:45.720 Puppy Posture. 00:03:45.720 --> 00:03:47.720 Melt your heart to the ground. 00:03:47.720 --> 00:03:51.176 Forehead might release, too, breathe in. 00:03:52.360 --> 00:03:54.440 Big stretch here. Big breath. 00:03:54.440 --> 00:03:56.339 Breathe out. 00:03:58.200 --> 00:04:00.320 Breathe in. 00:04:00.320 --> 00:04:03.070 Breathe out. Good job, Benji. 00:04:03.070 --> 00:04:06.320 Alright, come back up to Tabletop Position. 00:04:06.320 --> 00:04:08.760 This time we'll curl the toes under. 00:04:08.760 --> 00:04:09.680 Inhale in. 00:04:09.680 --> 00:04:14.720 Exhale, lift the tailbone high for Downward Facing Dog. 00:04:14.720 --> 00:04:19.560 Take a second here to pedal the feet. 00:04:19.560 --> 00:04:22.200 And think about that extension 00:04:22.200 --> 00:04:24.160 from the crown of the head even here. 00:04:24.160 --> 00:04:27.200 So you're not holding or gripping in the neck, 00:04:27.200 --> 00:04:29.600 but the spine is nice and long. 00:04:29.600 --> 00:04:34.640 You can hug your low ribcage in to support your back here. 00:04:34.640 --> 00:04:37.440 Draw your abs in. 00:04:37.440 --> 00:04:38.920 Nice. Now, listen carefully. 00:04:38.920 --> 00:04:41.080 Inhale in, bend both knees. 00:04:41.080 --> 00:04:45.060 Exhale, slowly walk the hands on the earth 00:04:45.060 --> 00:04:47.280 all the way back to meet your toes. 00:04:47.280 --> 00:04:50.040 So you're in a standing Forward Fold 00:04:50.040 --> 00:04:51.520 at the back edge of your mat. 00:04:51.520 --> 00:04:55.360 So I'm by Benji here. 00:04:55.360 --> 00:04:58.370 And you're gonna allow the spine 00:04:58.370 --> 00:05:00.720 to drape over the legs. 00:05:00.720 --> 00:05:04.320 Bend your knees as generously as you like here. 00:05:04.320 --> 00:05:06.400 Toes pointing forward. 00:05:06.400 --> 00:05:09.880 You might close your eyes or soften your gaze. 00:05:09.880 --> 00:05:13.480 Take three deep breaths here. 00:05:13.480 --> 00:05:17.570 Any soft swaying motion or easy movement 00:05:17.570 --> 00:05:20.040 that is calling your name, 00:05:20.040 --> 00:05:24.040 you can respond to finding what feels good 00:05:24.040 --> 00:05:29.480 in this Uttanasana, Standing Forward Fold. 00:05:38.640 --> 00:05:40.600 After your three cycles of breath, 00:05:40.600 --> 00:05:42.400 you're gonna bend the knees a lot 00:05:42.400 --> 00:05:46.040 to support your back and slowly roll up, 00:05:46.040 --> 00:05:49.840 pressing into all four corners of the feet, 00:05:49.840 --> 00:05:52.840 energizing through the legs. 00:05:52.840 --> 00:05:54.180 And then we'll tuck the tailbone 00:05:54.180 --> 00:05:56.600 and slowly stack up through the spine, 00:05:56.600 --> 00:05:58.480 one vertebra at a time, 00:05:58.480 --> 00:06:00.880 until the crown of the head is the very, 00:06:00.880 --> 00:06:04.960 very last thing to rise up. 00:06:04.960 --> 00:06:08.840 And then we stand up nice and tall, 00:06:08.840 --> 00:06:12.000 lengthening through the crown, 00:06:12.000 --> 00:06:17.390 or for me through the tip-top of my hair, 00:06:17.390 --> 00:06:20.360 do, hairdo. 00:06:20.360 --> 00:06:22.840 Alright, inhale in. 00:06:22.840 --> 00:06:24.960 Exhale, we're gonna go right back down the way we came. 00:06:24.960 --> 00:06:28.960 So you're gonna start with the chin to chest. 00:06:28.960 --> 00:06:30.400 And slow and steady, 00:06:30.400 --> 00:06:34.640 see if you can isolate through each vertebra, 00:06:34.640 --> 00:06:35.520 one at a time, 00:06:35.520 --> 00:06:41.000 noticing where you might have some stickiness. 00:06:41.000 --> 00:06:45.240 And then slowly back down into the fold we go. 00:06:45.240 --> 00:06:46.760 This time we're gonna walk the 00:06:46.760 --> 00:06:50.280 palms all the way out through to, 00:06:50.280 --> 00:06:52.760 yep, you guessed it, Plank. 00:06:52.760 --> 00:06:56.640 Plank Pose, feel free to lower the knees here for Half Plank. 00:06:56.640 --> 00:06:59.400 Lengthening through the crown of the head. 00:06:59.400 --> 00:07:01.720 We're in full Plank or Half Plank, 00:07:01.720 --> 00:07:04.320 breathing deep, inhale in. 00:07:04.320 --> 00:07:06.520 Extend through the crown. 00:07:06.520 --> 00:07:09.960 On the exhale, reach the heels back if the knees are lifted. 00:07:09.960 --> 00:07:11.760 Press away from the palms, everyone. 00:07:11.760 --> 00:07:14.520 You're here for three, breathe deep. 00:07:14.520 --> 00:07:16.080 Two, one. 00:07:16.080 --> 00:07:17.880 Lift the knees if they're lowered. 00:07:17.880 --> 00:07:20.810 Slowly begin to walk your hands back up towards 00:07:20.810 --> 00:07:24.360 the back edge of your mat into the Forward Fold. 00:07:24.360 --> 00:07:26.360 Nice, bend the knees generously. 00:07:26.360 --> 00:07:28.840 Draw the navel to the spine to support the low back 00:07:28.840 --> 00:07:33.340 as you roll up slowly to standing. 00:07:34.480 --> 00:07:37.440 This time when you come to your standing position, inhale, 00:07:37.440 --> 00:07:40.720 squeeze the shoulders up to the ears and on a sharp exhale, 00:07:40.720 --> 00:07:42.800 let them drop. 00:07:42.800 --> 00:07:44.560 Good, again, inhale. 00:07:44.560 --> 00:07:46.360 Squeeze and lift. 00:07:46.360 --> 00:07:48.640 Exhale, let it go. 00:07:48.640 --> 00:07:53.040 One more time, inhale, squeeze and lift. 00:07:53.040 --> 00:07:55.080 Exhale, let it go. 00:07:55.080 --> 00:07:56.440 Drop the chin to the chest. 00:07:56.440 --> 00:07:58.800 Start to slowly roll it down. 00:07:58.800 --> 00:08:00.680 As slow as you can go. 00:08:00.680 --> 00:08:03.520 One vertebra at a time. 00:08:03.520 --> 00:08:04.800 Forward Fold. 00:08:04.800 --> 00:08:06.640 From the Forward Fold, once again, 00:08:06.640 --> 00:08:09.400 we start to walk the hands out to our Plank. 00:08:09.400 --> 00:08:13.680 Maybe this time you lift the knees in full Plank. 00:08:13.680 --> 00:08:15.890 Breathe deeply. 00:08:19.880 --> 00:08:23.080 Good, now from here, we're gonna turn the heels to the 00:08:23.080 --> 00:08:26.640 right and take the left hand to the left waistline. 00:08:26.640 --> 00:08:29.280 Breathe deep, Side Plank. 00:08:29.280 --> 00:08:33.000 And then come through center, take it to the other side. 00:08:33.000 --> 00:08:36.400 Right hand to right waist. 00:08:36.400 --> 00:08:38.120 Good, slowly lower it down, 00:08:38.120 --> 00:08:41.040 walk the hands back towards the toes, 00:08:41.040 --> 00:08:44.200 meet in the Forward Fold. 00:08:44.200 --> 00:08:45.950 Good, bend the knees, 00:08:45.950 --> 00:08:50.080 slowly rise up. Roll it up to standing. 00:08:50.080 --> 00:08:52.880 And this time we're gonna take three shoulder circles. 00:08:52.880 --> 00:08:56.760 So you'll just slowly circle forward, up and back. 00:08:56.760 --> 00:08:58.480 And each time you take the shoulders back, 00:08:58.480 --> 00:09:01.640 see if you can find a lift in your chest. 00:09:01.640 --> 00:09:05.900 Nice lengthening through the crown of the head still. 00:09:07.760 --> 00:09:10.120 And after three circles, we'll drop the chin to the 00:09:10.120 --> 00:09:14.360 chest and we'll roll it down slowly. 00:09:14.360 --> 00:09:16.757 Walk it out to Plank. 00:09:17.920 --> 00:09:19.440 Turn the heels to the right, 00:09:19.440 --> 00:09:23.160 maybe this time the left fingertips reach up. 00:09:23.160 --> 00:09:25.080 And then all the way through to center, 00:09:25.080 --> 00:09:28.560 maybe this time the right fingertips reach up. 00:09:28.560 --> 00:09:30.440 Good. Now back to center. 00:09:30.440 --> 00:09:31.720 Lower the knees. 00:09:31.720 --> 00:09:34.040 Lower all the way to the belly. 00:09:34.040 --> 00:09:38.120 Good. Inhale, Cobra, find extension in the spine. 00:09:39.000 --> 00:09:41.200 Exhale, release. 00:09:41.200 --> 00:09:44.280 Press up to all fours. 00:09:44.280 --> 00:09:48.400 Tabletop Position once again. 00:09:48.400 --> 00:09:49.840 Good, curl the left toes under, 00:09:49.840 --> 00:09:53.560 extend the left leg, just the left leg. 00:09:53.560 --> 00:09:55.080 Nice. Now, inhale in. 00:09:55.080 --> 00:09:56.840 Exhale, slow and steady, 00:09:56.840 --> 00:10:00.520 you're gonna look past your right shoulder. 00:10:00.520 --> 00:10:01.800 And then back to center, 00:10:01.800 --> 00:10:05.200 keeping that spinal extension through the crown of the head, 00:10:05.200 --> 00:10:08.120 look past your left shoulder. 00:10:08.120 --> 00:10:11.560 Good, then reel that left knee back in and repeat. 00:10:11.560 --> 00:10:13.760 Right toes go out. 00:10:13.760 --> 00:10:17.883 Inhale in, look past your left shoulder. 00:10:20.160 --> 00:10:24.347 Bring it back through center and look past your right shoulder. 00:10:25.480 --> 00:10:28.320 Now reel that right knee back in. 00:10:28.320 --> 00:10:31.320 Once again, extension through the crown of the head, 00:10:31.320 --> 00:10:32.480 lengthening through the tail. 00:10:32.480 --> 00:10:35.280 Curl the toes under, send it up and back, 00:10:35.280 --> 00:10:37.680 Downward Facing Dog. 00:10:37.680 --> 00:10:39.500 Now from here you're gonna draw your navel 00:10:39.500 --> 00:10:43.200 up to your spine and slowly roll up and over an 00:10:43.200 --> 00:10:45.720 imaginary hurdle to come to your Plank. 00:10:45.720 --> 00:10:46.640 Breathe in. 00:10:46.640 --> 00:10:49.640 As you exhale, go up and over that hurdle 00:10:49.640 --> 00:10:51.640 to send the hips up high and back, 00:10:51.640 --> 00:10:53.080 Downward Facing Dog. 00:10:53.080 --> 00:10:56.880 Again, inhale, navel and abdominals lift up. 00:10:56.880 --> 00:11:00.560 We take it up and over, rolling through the spine. 00:11:00.560 --> 00:11:03.720 And then send it back, Downward Facing Dog. 00:11:03.720 --> 00:11:04.680 Do one more. 00:11:04.680 --> 00:11:07.040 Finding an articulation through 00:11:07.040 --> 00:11:11.524 the spine as you move with your breath. 00:11:13.680 --> 00:11:15.780 Nice. Then we'll walk the hands 00:11:15.780 --> 00:11:18.200 all the way back to the toes 00:11:18.200 --> 00:11:21.123 and last time, bend the knees generously, 00:11:21.123 --> 00:11:24.680 strong legs, roll it up. 00:11:24.680 --> 00:11:27.320 Good. Inhale in here. 00:11:27.320 --> 00:11:30.880 Exhale, relax the shoulders down. 00:11:30.880 --> 00:11:33.000 Inhale in. Exhale, drop the chin. 00:11:33.000 --> 00:11:36.240 Roll it down nice and slow. 00:11:36.240 --> 00:11:40.440 Walk it out to Plank. This is your last one. 00:11:40.440 --> 00:11:41.920 Inhale in. 00:11:41.920 --> 00:11:46.840 Exhale, slowly turn the heels to the right. 00:11:46.840 --> 00:11:49.960 Left hand can come to the waistline or up to the sky and 00:11:49.960 --> 00:11:54.120 maybe you take the top foot and lift it up to a Tree Pose 00:11:54.120 --> 00:11:58.280 or maybe it kicks out towards the back edge of your mat. 00:11:58.280 --> 00:12:00.930 And then you come back to center 00:12:00.930 --> 00:12:05.160 and same thing here, finding a version of 00:12:05.160 --> 00:12:10.640 Side Plank here that's challenging and fun. 00:12:10.640 --> 00:12:12.840 And then bring it back to center, 00:12:12.840 --> 00:12:15.720 slowly lower to the belly. 00:12:15.720 --> 00:12:19.480 Inhale, extend through the crown for Cobra. 00:12:19.480 --> 00:12:22.120 Exhale to soften and release. 00:12:22.120 --> 00:12:24.560 This time, press to all fours. 00:12:24.560 --> 00:12:27.520 Walk the knees together. 00:12:27.520 --> 00:12:31.240 And then paint your yoga mat with your hands as you flick 00:12:31.240 --> 00:12:34.800 the fingertips back behind you and rest your heart, 00:12:34.800 --> 00:12:40.160 your head, the shoulders round in Balasana. 00:12:40.160 --> 00:12:42.760 If Balasana is not a good shape for you, 00:12:42.760 --> 00:12:46.120 you can come to a cross-legged seat 00:12:46.120 --> 00:12:48.680 or come to lie on your back. 00:12:48.680 --> 00:12:51.764 Hugging your knees into your chest. 00:12:53.000 --> 00:12:55.787 Also, way to go, guys. Take a deep breath in. 00:12:56.640 --> 00:12:59.356 And exhale, let it go. 00:13:00.680 --> 00:13:03.990 As you breathe in, feel the skin 00:13:03.990 --> 00:13:06.833 of your back body stretch. 00:13:08.080 --> 00:13:11.878 As you breathe out, feel it soften and release. 00:13:13.080 --> 00:13:16.320 Sweet. Press into the palms if you're in Child's Pose. 00:13:16.320 --> 00:13:21.058 Go ahead and come out and let's all meet on our backs. 00:13:22.520 --> 00:13:25.080 Bend your knees when you get there. 00:13:25.080 --> 00:13:27.040 Feet firmly planted on the earth. 00:13:27.040 --> 00:13:28.760 Excuse me, buddy. 00:13:29.800 --> 00:13:33.160 Palms pressing gently at your sides. 00:13:34.080 --> 00:13:36.280 Nice and slow, ground through the feet, 00:13:36.280 --> 00:13:39.760 inhale, start by lifting just the tailbone. 00:13:39.760 --> 00:13:42.650 Then the sacrum and continue 00:13:42.650 --> 00:13:45.320 to lift up through the spine, 00:13:45.320 --> 00:13:47.760 one vertebra at a time. 00:13:47.760 --> 00:13:49.000 And then when you get to the top, 00:13:49.000 --> 00:13:50.200 pause, breathe. 00:13:50.200 --> 00:13:54.160 Lift the chest to the chin, and the chin to the sky. 00:13:55.120 --> 00:13:58.800 Inhale in. Exhale, soften through the sternum, 00:13:58.800 --> 00:14:02.418 and slowly roll it back down. 00:14:03.320 --> 00:14:06.280 Again, inhale, we lift. 00:14:06.280 --> 00:14:08.840 Roll it up, shins forward, 00:14:08.840 --> 00:14:13.482 chest lifts, chin to sky. 00:14:14.850 --> 00:14:18.245 Then softening through the sternum. 00:14:18.245 --> 00:14:21.640 Slowly rolling down. 00:14:21.640 --> 00:14:24.160 From here, we'll hug the right knee into the chest, 00:14:24.160 --> 00:14:26.280 extend the left leg out long. 00:14:26.280 --> 00:14:29.240 Inhale in. As you exhale, take your right knee across 00:14:29.240 --> 00:14:32.360 the body for a supine twist. 00:14:32.360 --> 00:14:36.400 Turn to look past your right shoulder, 00:14:36.400 --> 00:14:39.140 anchor your right shoulder to the ground. 00:14:39.140 --> 00:14:43.513 On each exhale, breathe into your belly. 00:14:46.440 --> 00:14:47.880 Then release it. 00:14:47.880 --> 00:14:49.480 Come back to center. 00:14:49.480 --> 00:14:52.145 We'll take it to the other side. 00:14:55.440 --> 00:14:56.520 Supine twist. 00:14:56.520 --> 00:14:58.280 You can start to close your eyes here. 00:14:58.280 --> 00:15:00.560 Soften your gaze. 00:15:00.560 --> 00:15:03.970 And as we near the end of this practice, 00:15:05.800 --> 00:15:08.316 take a couple breaths 00:15:08.316 --> 00:15:13.440 that feel really just like you, 00:15:13.440 --> 00:15:14.680 like whatever, 00:15:14.680 --> 00:15:16.800 notice what it feels like to be alive today, 00:15:16.800 --> 00:15:19.385 to be you today. 00:15:22.520 --> 00:15:25.626 In this body with this breath. 00:15:28.680 --> 00:15:30.080 And then as you melt back to center, 00:15:30.080 --> 00:15:32.390 we're gonna bring the hands to the belly 00:15:32.390 --> 00:15:35.662 and legs can extend out long. 00:15:38.160 --> 00:15:40.560 And we're gonna inhale lots of love in. 00:15:40.560 --> 00:15:43.585 Fill your belly with air. 00:15:45.400 --> 00:15:48.928 And exhale lots of love out. 00:15:50.880 --> 00:15:54.624 Inhale, fill your belly 00:15:54.624 --> 00:15:57.328 with love. 00:15:59.080 --> 00:16:02.120 And exhale lots of love out. 00:16:02.120 --> 00:16:04.880 These practices 00:16:04.880 --> 00:16:09.120 are just a reminder that it can look like 00:16:09.120 --> 00:16:11.560 whatever you need it to look like. 00:16:11.560 --> 00:16:13.783 It can be fun, it can be silly. 00:16:14.840 --> 00:16:18.920 Whatever it takes to get you to 00:16:18.920 --> 00:16:23.640 take some time for yourself to connect to your body, 00:16:23.640 --> 00:16:28.850 connect to your breath and your spirit. 00:16:32.040 --> 00:16:35.667 Just allow the weight of the body to relax fully 00:16:35.667 --> 00:16:38.393 for one more moment here. 00:16:48.160 --> 00:16:52.120 And then slowly begin to wiggle the toes. 00:16:52.120 --> 00:16:55.300 Begin wiggle your fingers 00:16:55.300 --> 00:16:58.480 and open your eyes. 00:16:58.480 --> 00:17:00.400 Bring the palms together, 00:17:00.400 --> 00:17:03.200 thumbs all the way up to the third eye. 00:17:04.448 --> 00:17:07.760 A little bit of gratitude for yourself for having some fun, 00:17:07.760 --> 00:17:09.480 showing up for practice today. 00:17:09.480 --> 00:17:12.200 I certainly am grateful and 00:17:12.200 --> 00:17:15.720 I love moving through this life 00:17:15.720 --> 00:17:18.720 with you guys so thank you so much. 00:17:18.720 --> 00:17:21.530 Share this fun video with your pals if you like 00:17:21.530 --> 00:17:25.073 and we will see you again soon. 00:17:26.163 --> 00:17:28.806 (upbeat music) 00:17:28.806 --> 00:17:32.456 (lightning crackling) (thunder rumbling)