WEBVTT 00:00:00.068 --> 00:00:03.440 - Hello my sweet friends. Welcome to Yoga With Adriene. 00:00:03.440 --> 00:00:08.930 I'm Adriene. Today we have a very special practice for the new moon. 00:00:08.930 --> 00:00:12.880 So this is a blend of Hatha Yoga stretching 00:00:12.880 --> 00:00:15.480 with meditation and breathwork and 00:00:15.480 --> 00:00:18.920 a wonderful opportunity to check in with yourself before 00:00:18.920 --> 00:00:21.720 the next cycle of whatever's to come. 00:00:21.720 --> 00:00:23.800 So hop into something extra comfy. 00:00:23.800 --> 00:00:25.400 If you have a blanket, bring it. 00:00:25.400 --> 00:00:27.280 If you have a block, bring it. 00:00:27.280 --> 00:00:28.440 But if you don't have these things, 00:00:28.440 --> 00:00:30.380 you'll still be able to participate 00:00:30.380 --> 00:00:34.360 and receive nourishment from this practice. 00:00:34.360 --> 00:00:35.904 Let's get started. 00:00:35.904 --> 00:00:40.315 (upbeat music) 00:00:48.390 --> 00:00:53.160 Alright, we're gonna begin in a fetal position on either side, 00:00:53.160 --> 00:00:55.240 the left or the right. You get to choose. 00:00:55.240 --> 00:01:00.120 So, come on down to the ground, take your time. 00:01:00.120 --> 00:01:04.600 And you're gonna use your bottom arm as a pillow here. 00:01:04.600 --> 00:01:05.720 And if you brought some props, 00:01:05.720 --> 00:01:07.040 you can start to utilize them now, 00:01:07.040 --> 00:01:08.280 but we're not gonna be here too long 00:01:08.280 --> 00:01:12.880 so I think using your bottom arm as a pillow, 00:01:12.880 --> 00:01:16.920 top arm can rest in front of you, on your body, 00:01:16.920 --> 00:01:19.945 whatever feels good. Bend your knees. 00:01:21.560 --> 00:01:25.980 And let's dive in to this sweet, 00:01:25.980 --> 00:01:30.237 nourishing, I hope, practice for you. 00:01:31.600 --> 00:01:33.440 I'm honored to share it with you. 00:01:33.440 --> 00:01:35.880 So close your eyes if you feel comfortable 00:01:35.880 --> 00:01:38.880 or you can just start to look away from the video 00:01:38.880 --> 00:01:43.560 and soften your gaze down gently past your nose. 00:01:43.560 --> 00:01:46.779 Either one just coming into 00:01:48.273 --> 00:01:50.920 this internal space, 00:01:50.920 --> 00:01:53.430 which is where we're going to be 00:01:53.430 --> 00:01:58.499 invited to connect and play with today. 00:01:59.920 --> 00:02:01.960 There are other periods in the moon cycle 00:02:01.960 --> 00:02:04.890 where we are more 00:02:04.890 --> 00:02:08.320 externally focused, 00:02:08.320 --> 00:02:12.840 such as the full moon, perhaps. 00:02:12.840 --> 00:02:17.160 And in this stage, 00:02:17.160 --> 00:02:22.074 we give ourselves the opportunity to get quieter, 00:02:23.920 --> 00:02:26.894 to find stillness. 00:02:30.720 --> 00:02:35.496 Maybe inviting in a sense of 00:02:37.320 --> 00:02:40.230 feeling safe 00:02:40.230 --> 00:02:42.680 exactly where we are. 00:02:42.680 --> 00:02:46.235 So we're starting in this fetal position. 00:02:47.920 --> 00:02:49.840 The image of being in the womb. 00:02:49.840 --> 00:02:51.920 So you can get comfortable here 00:02:51.920 --> 00:02:55.840 as we start to tap into just our regular, 00:02:55.840 --> 00:02:58.800 natural, whatever's happening right now, 00:02:58.800 --> 00:03:00.898 rhythm of the breath. 00:03:13.000 --> 00:03:17.206 Letting go of the day thus far. 00:03:19.200 --> 00:03:24.069 And just acknowledging how you feel in this moment. 00:03:25.200 --> 00:03:29.318 And then the biggest invitation of the day's practice is to 00:03:32.071 --> 00:03:36.893 be open. Set intentions to focus 00:03:36.893 --> 00:03:41.380 more on the curiosity 00:03:41.380 --> 00:03:45.240 than the expectation. 00:03:45.240 --> 00:03:47.360 As we enter new seasons of our life, 00:03:47.360 --> 00:03:50.748 as we enter new cycles, 00:03:52.539 --> 00:03:55.194 as we are with every new moon, 00:03:55.194 --> 00:03:58.537 can we stay more open 00:03:58.537 --> 00:04:03.400 to the curiosities of our life rather 00:04:03.400 --> 00:04:08.000 than these fixed points of expectation? 00:04:08.000 --> 00:04:09.320 Okay. 00:04:09.320 --> 00:04:12.371 Let's take a deep breath in together 00:04:12.371 --> 00:04:15.450 and use the exhale out together to take the top hand 00:04:15.450 --> 00:04:20.080 and press into the earth and slowly with as much ease. 00:04:20.080 --> 00:04:21.800 So try not to make it clunky as 00:04:21.800 --> 00:04:23.800 you move in and out of things here today. 00:04:23.800 --> 00:04:26.200 Just let that be part of the practice. 00:04:26.200 --> 00:04:30.160 We'll slowly come up to a cross-legged seat. 00:04:30.160 --> 00:04:32.790 And this is where you can start to recruit 00:04:32.790 --> 00:04:37.587 a blanket or a block if you like. 00:04:41.760 --> 00:04:46.680 Nice, and the legs are crossed here in any way that feels good. 00:04:46.680 --> 00:04:48.520 I'm gonna bring the palms together, 00:04:48.520 --> 00:04:52.800 start to rub them together as you sit up nice and tall. 00:04:52.800 --> 00:04:57.960 And I'm definitely planning to invite you to keep a soft gaze 00:04:57.960 --> 00:05:02.120 or even the eyes closed down for the duration of this practice 00:05:02.120 --> 00:05:04.640 and allowing just the sound of my voice to guide you. 00:05:04.640 --> 00:05:07.400 So I'll try to guide you in that way, 00:05:07.400 --> 00:05:09.240 while still being mindful, of course, 00:05:09.240 --> 00:05:13.640 of giving you quiet space and moments of silence. 00:05:13.640 --> 00:05:16.311 Okey-doke, we're gonna take the palms here 00:05:16.311 --> 00:05:18.197 and we'll start to pick up the pace just a little bit. 00:05:18.197 --> 00:05:22.120 Creating some warmth, some heat. 00:05:22.120 --> 00:05:24.920 And then we're actually gonna bring them over the eyes. 00:05:24.920 --> 00:05:28.503 So bring it over the eyes today here. 00:05:30.280 --> 00:05:33.480 And we'll start to invite some lateral breaths in. 00:05:33.480 --> 00:05:35.480 And those are just wide breaths 00:05:35.480 --> 00:05:39.360 where you feel all four sides of the torso, 00:05:39.360 --> 00:05:42.160 like this 360 breath. 00:05:42.160 --> 00:05:47.266 As you breathe in it expands, as you breathe out it softens. 00:05:49.120 --> 00:05:53.469 Give it a try, big 360 breath. 00:05:57.960 --> 00:06:01.596 And then slowly let your fingertips be light on your face 00:06:01.596 --> 00:06:05.240 and if you're comfortable you're gonna just allow the 00:06:05.240 --> 00:06:10.470 soft touch of your own fingers to fall down your face 00:06:10.470 --> 00:06:14.120 and down your neck and to your shoulders. 00:06:14.120 --> 00:06:15.120 Yay. 00:06:15.120 --> 00:06:17.040 And we're gonna open up through the chest here, 00:06:17.040 --> 00:06:19.160 drawing the shoulder blades together, 00:06:19.160 --> 00:06:22.320 elbows back, big breath in. 00:06:22.320 --> 00:06:25.520 And then coming in, back into our love cave, 00:06:25.520 --> 00:06:26.640 back into the womb, 00:06:26.640 --> 00:06:29.720 back into this quiet dark space. 00:06:29.720 --> 00:06:32.120 You're gonna round the spine, 00:06:32.120 --> 00:06:34.720 chin to chest, elbows, maybe kiss together, 00:06:34.720 --> 00:06:36.640 they come forward. 00:06:36.640 --> 00:06:41.001 And then we repeat, inhale, we open. 00:06:43.680 --> 00:06:46.584 And exhale, we close. 00:06:49.440 --> 00:06:53.040 And this is the rhythm, inhale, opening the wings. 00:06:53.040 --> 00:06:56.680 Think Cow Pose here in the spine. 00:06:56.680 --> 00:06:58.320 And then exhale, we round. 00:06:58.320 --> 00:07:00.240 You can think Cat Pose here in the spine. 00:07:00.240 --> 00:07:04.437 And try to sync up with an audible breath here. 00:07:08.080 --> 00:07:11.005 Moving slowly. 00:07:21.160 --> 00:07:25.279 Check in with the pelvis, the hips. 00:07:26.600 --> 00:07:30.961 Check in with the heart, the neck. 00:07:40.080 --> 00:07:42.843 And do one more round. 00:07:48.960 --> 00:07:50.560 And then we'll release. 00:07:50.560 --> 00:07:53.840 Send the fingertips out left to right. 00:07:53.840 --> 00:07:56.080 Crown of the head reaches 00:07:56.080 --> 00:08:00.160 all the way up towards the sky. 00:08:00.160 --> 00:08:03.440 Heart is open, chest lifts. 00:08:03.440 --> 00:08:06.334 Just pause here and breathe. 00:08:07.520 --> 00:08:09.720 Nowhere to go, nowhere to be, 00:08:09.720 --> 00:08:13.195 just in this present moment, observing. 00:08:14.640 --> 00:08:19.037 Allowing for some quiet space. 00:08:28.760 --> 00:08:32.840 Nice, and slowly we'll transition to all fours, 00:08:32.840 --> 00:08:34.720 really slow. 00:08:34.720 --> 00:08:39.550 Gonna come into a little Tabletop position. 00:08:43.760 --> 00:08:46.440 And when you get there, we're gonna curl the toes under 00:08:46.440 --> 00:08:50.400 and send the hips towards the heels. 00:08:50.400 --> 00:08:52.720 Stretching through the feet. 00:08:52.720 --> 00:08:54.912 Breathe. 00:09:06.480 --> 00:09:08.000 Sphinx Pose. 00:09:08.000 --> 00:09:11.280 Sliding the hands forward, dropping the elbows, 00:09:11.280 --> 00:09:13.000 slowly extending one leg and 00:09:13.000 --> 00:09:16.200 then the other as you come into your Sphinx Pose. 00:09:16.200 --> 00:09:18.080 Pressing into the tops of the feet. 00:09:18.080 --> 00:09:19.880 Pressing pubic bone into the earth 00:09:19.880 --> 00:09:23.160 and growing tall from your foundation here, 00:09:23.160 --> 00:09:25.200 lengthening through the crown. 00:09:25.200 --> 00:09:27.920 Now careful not to crunch the back of the neck here. 00:09:27.920 --> 00:09:29.360 So tuck the chin. 00:09:30.280 --> 00:09:33.620 Keep that length. 00:09:33.620 --> 00:09:36.430 And we get to press into our 00:09:36.430 --> 00:09:38.920 foundation here to open the heart. 00:09:38.920 --> 00:09:41.960 We might draw a line with the nose 00:09:41.960 --> 00:09:44.872 towards the right shoulder. 00:09:46.920 --> 00:09:48.680 And then coming back through center, 00:09:48.680 --> 00:09:52.000 we might take it to the left. 00:09:53.949 --> 00:09:55.440 And then come to center, 00:09:55.440 --> 00:09:59.320 take another cycle of breath or two here. 00:10:08.840 --> 00:10:09.960 Beautiful. 00:10:09.960 --> 00:10:12.480 From here, keep the hands, the forearms, 00:10:12.480 --> 00:10:14.440 and the elbows where they are. 00:10:14.440 --> 00:10:16.240 You're gonna curl the toes under. 00:10:16.240 --> 00:10:18.080 Use your core strength to lift 00:10:18.080 --> 00:10:22.440 the hips up high and come into Puppy Pose. 00:10:22.440 --> 00:10:24.160 So we come onto the knees. 00:10:24.160 --> 00:10:26.000 We walk it back so that the 00:10:26.000 --> 00:10:28.200 heart starts to melt to the earth. 00:10:28.200 --> 00:10:31.120 Maybe the forehead comes to the mat or you can grab a blanket 00:10:31.120 --> 00:10:35.777 or a block here to rest the forehead on. 00:10:35.777 --> 00:10:39.400 And we come into this cave here, 00:10:39.400 --> 00:10:42.710 this quiet 00:10:42.710 --> 00:10:46.680 darkness and not to say dark energy, 00:10:46.680 --> 00:10:51.760 just this closing down, 00:10:51.760 --> 00:10:56.469 this coming, traveling inward. 00:10:57.880 --> 00:11:02.012 The removal of all the distractions. 00:11:23.440 --> 00:11:25.520 And then press into the palms, 00:11:25.520 --> 00:11:28.000 connect to your core to come all the way back up 00:11:28.000 --> 00:11:30.560 to Tabletop Position where we'll 00:11:30.560 --> 00:11:34.600 take it from our Puppy Pose into a Downward Facing Dog. 00:11:34.600 --> 00:11:37.236 So hips up high and back. 00:11:38.600 --> 00:11:43.451 You can find some soft, easy movement here if it feels good. 00:11:50.320 --> 00:11:51.720 If you're wearing a baggy shirt, 00:11:51.720 --> 00:11:54.600 you get a little new moon practice bonus 00:11:54.600 --> 00:11:57.720 by coming into a little cave here. 00:11:57.720 --> 00:11:59.367 I love it. I'll take it. 00:12:00.440 --> 00:12:02.486 Breathe. 00:12:04.000 --> 00:12:08.640 And then slow descend of the knees to kiss the earth. 00:12:08.640 --> 00:12:11.600 We'll swing the legs to one side, any side, 00:12:11.600 --> 00:12:15.200 and send the legs out long. 00:12:15.200 --> 00:12:18.560 Great moment to sit up on a blanket or a block here 00:12:18.560 --> 00:12:23.480 as we prepare for Paschimottanasana, 00:12:23.480 --> 00:12:25.040 Seated Forward Fold. 00:12:25.040 --> 00:12:28.040 So you can lift the hips up a little bit if you like. 00:12:28.040 --> 00:12:31.400 Inhale, reach the fingertips all the way towards the sky. 00:12:31.400 --> 00:12:33.720 Exhale, soften through the knees 00:12:33.720 --> 00:12:37.000 as you send the heart forward and we can relax the 00:12:37.000 --> 00:12:42.547 weight of the head down here for three cycles of breath. 00:12:47.720 --> 00:12:52.571 Maybe bringing back that 360 breath here. 00:13:05.480 --> 00:13:08.360 After three breaths, tuck your chin to your chest, 00:13:08.360 --> 00:13:11.560 navel to spine and we'll roll it up slowly. 00:13:11.560 --> 00:13:12.880 Capturing the right knee, 00:13:12.880 --> 00:13:15.600 bringing the right foot to the earth. 00:13:15.600 --> 00:13:16.880 You have a couple options here. 00:13:16.880 --> 00:13:20.360 You can hook the left elbow to the right knee, 00:13:20.360 --> 00:13:22.360 sit up nice and tall. 00:13:22.360 --> 00:13:25.800 Right fingertips come behind, option one. 00:13:25.800 --> 00:13:27.760 Option two, take the outer edge 00:13:27.760 --> 00:13:32.520 of your left elbow to the outer edge of your right knee. 00:13:32.520 --> 00:13:35.400 Right fingertips behind, we sit up nice and tall. 00:13:35.400 --> 00:13:37.452 Breathe deep. 00:13:43.200 --> 00:13:46.580 Maybe closing the eyes for a moment to imagine 00:13:46.580 --> 00:13:49.960 this energetic channel, 00:13:49.960 --> 00:13:53.587 this line of the spine. 00:13:58.760 --> 00:14:00.450 And then we'll come through center 00:14:00.450 --> 00:14:01.800 and take it to the other side. 00:14:01.800 --> 00:14:04.007 Bend the left knee. 00:14:04.007 --> 00:14:07.600 And you have two options here for your twist. 00:14:13.200 --> 00:14:16.640 Again, just inviting the 00:14:16.640 --> 00:14:20.405 inward attention, 00:14:20.405 --> 00:14:25.720 finding an opportunity here to focus on 00:14:27.144 --> 00:14:30.080 what's happening inside. 00:14:30.080 --> 00:14:33.670 Thinking about the spine, 00:14:33.670 --> 00:14:36.560 your organs here. 00:14:36.560 --> 00:14:40.513 Breathing wide into the torso. 00:14:43.770 --> 00:14:48.216 Observing any sensation that comes. 00:14:51.160 --> 00:14:53.480 Taking stock, alright, release. 00:14:53.480 --> 00:14:56.640 Soles of the feet come together for Baddha Konasana. 00:14:56.640 --> 00:14:59.960 Benji does a great big stretch here as well. 00:14:59.960 --> 00:15:02.720 Sit up nice and tall. 00:15:02.720 --> 00:15:05.560 And we breathe here. You can use your thumbs to give 00:15:05.560 --> 00:15:07.600 yourself a little massage in the ankles, 00:15:07.600 --> 00:15:09.747 the achilles, or even the arches of the feet 00:15:09.747 --> 00:15:12.437 if that feels good. 00:15:21.320 --> 00:15:22.360 Lovely. 00:15:22.360 --> 00:15:23.640 And then we'll release this and 00:15:23.640 --> 00:15:27.880 we're gonna come back to lying down. 00:15:27.880 --> 00:15:29.720 But this time we're gonna come on our backs. 00:15:29.720 --> 00:15:31.800 Just have your block handy. 00:15:31.800 --> 00:15:33.760 Hey buddy. (kisses Benji) 00:15:33.760 --> 00:15:35.880 Thanks for being here. 00:15:35.880 --> 00:15:40.000 We're gonna bend the knees, come to the back 00:15:40.000 --> 00:15:44.520 and prepare for Setu Bandhasana, a little Bridge Pose. 00:15:44.520 --> 00:15:46.960 So palms are on the ground here to start again. 00:15:46.960 --> 00:15:51.547 If you have your block close, that would be delightful. 00:15:53.760 --> 00:15:54.640 And when you're ready, 00:15:54.640 --> 00:15:57.440 we're gonna start peeling up through the tailbone, 00:15:57.440 --> 00:16:02.470 one vertebra at a time, lifting the hips up high. 00:16:04.200 --> 00:16:07.560 All the way to the sky, taking a breath in and 00:16:07.560 --> 00:16:11.975 then slowly lowering them all the way down. 00:16:13.720 --> 00:16:14.960 And again with your breath, 00:16:14.960 --> 00:16:20.018 inhaling to slowly lift the hips up high. 00:16:21.940 --> 00:16:26.818 (chuckles at Benji) And exhaling to slowly lower. 00:16:28.520 --> 00:16:31.190 Now, that's a great spot. 00:16:35.160 --> 00:16:38.895 Alright, and the next time your hips are up high, my friends, 00:16:40.640 --> 00:16:42.230 we're gonna take the block 00:16:42.230 --> 00:16:45.490 and bring it underneath the sacrum here 00:16:46.621 --> 00:16:49.880 and you can pick any level that feels right for you. 00:16:49.880 --> 00:16:52.160 Low, medium, high. 00:16:52.160 --> 00:16:56.200 Palms pressed to the earth to help us with a little stability. 00:16:56.200 --> 00:16:57.360 And then we're just gonna take 00:16:57.360 --> 00:16:59.240 one leg all the way up to the sky. 00:16:59.240 --> 00:17:00.160 Let's start with the right, 00:17:00.160 --> 00:17:03.000 keeping the left foot on the ground. 00:17:03.000 --> 00:17:04.768 Breathe. 00:17:06.000 --> 00:17:09.080 And then lower that leg down, switch. 00:17:09.080 --> 00:17:12.546 Left leg reaches up high. 00:17:17.360 --> 00:17:18.360 And switch. 00:17:18.360 --> 00:17:20.360 Right leg reaches up high. 00:17:20.360 --> 00:17:22.560 This time keep the right leg up here. 00:17:22.560 --> 00:17:25.000 Use your hands on the ground 00:17:25.000 --> 00:17:28.360 for some stability and we'll slowly bring the left leg up 00:17:28.360 --> 00:17:31.720 to join for a little Waterfall pose. 00:17:31.720 --> 00:17:33.080 If you're close to a wall and 00:17:33.080 --> 00:17:36.120 you want to switch to legs up the wall here, 00:17:36.120 --> 00:17:38.740 that would be great. That could be wonderful. 00:17:38.740 --> 00:17:42.240 And we're breathing here. 00:17:42.240 --> 00:17:46.543 This can absolutely be done without the block too. 00:17:48.280 --> 00:17:51.600 And coming into some quiet space here for a couple breaths. 00:17:51.600 --> 00:17:54.145 You got this. 00:18:16.230 --> 00:18:19.880 Beautiful, slowly bend one knee then the other. 00:18:19.880 --> 00:18:22.560 Place the feet back down to the earth. 00:18:22.560 --> 00:18:24.480 We can remove the block. 00:18:24.480 --> 00:18:28.800 And now we're gonna come into our reclined Baddha Konasana. 00:18:28.800 --> 00:18:30.960 So same shape we just did, soles of the feet together. 00:18:30.960 --> 00:18:34.160 But this time we are lying down flat on the ground. 00:18:34.160 --> 00:18:37.480 Hands can come to the belly or somewhere on your body. 00:18:37.480 --> 00:18:40.360 We take a deep breath in. 00:18:40.360 --> 00:18:44.879 And a long breath out. 00:18:51.759 --> 00:18:55.240 And Benji just did a nice long exhale too. 00:18:55.240 --> 00:18:58.200 Great job, buddy. 00:18:58.200 --> 00:19:01.440 So you can stay here to close 00:19:01.440 --> 00:19:06.359 or you can come back to the fetal position, 00:19:08.160 --> 00:19:09.440 which is what I'm gonna do. 00:19:09.440 --> 00:19:11.640 And this time we can use our props. 00:19:11.640 --> 00:19:15.840 So we can use a blanket for a pillow. 00:19:15.840 --> 00:19:19.890 If it happens to be chilly in the season 00:19:19.890 --> 00:19:23.200 or the place where you're practicing. 00:19:23.200 --> 00:19:26.720 Maybe you wrap your whole body in the blanket. 00:19:26.720 --> 00:19:31.160 Come into that beautiful cocoon. 00:19:31.160 --> 00:19:33.784 Connect with something 00:19:34.844 --> 00:19:37.320 bigger than yourself here in this final moment. 00:19:37.320 --> 00:19:38.560 Whatever that means to you. 00:19:38.560 --> 00:19:40.520 So this is our final pose. 00:19:40.520 --> 00:19:43.520 Coming back into the fetal position. 00:19:43.520 --> 00:19:46.280 And I actually love that about traditional Shavasanas. 00:19:46.280 --> 00:19:48.240 It really is, right? The Corpse Pose. 00:19:48.240 --> 00:19:51.530 You really take a 00:19:51.530 --> 00:19:54.880 symbolic gesture of surrender. 00:19:54.880 --> 00:19:59.290 And I love just that we end 00:19:59.290 --> 00:20:01.600 the phase or the cycle of our practice with that. 00:20:01.600 --> 00:20:05.720 So I'm gonna do a version of that here today. 00:20:05.720 --> 00:20:07.120 So come into your fetal position. 00:20:07.120 --> 00:20:11.680 Really take a good moment to get yourself comfortable. 00:20:11.680 --> 00:20:13.520 And don't worry about getting too tired. 00:20:13.520 --> 00:20:14.880 You can shake your body and 00:20:14.880 --> 00:20:17.520 take some energetic breaths when you're done with this. 00:20:17.520 --> 00:20:21.320 But do give yourself a full chance to relax here. 00:20:21.320 --> 00:20:23.280 If you're practicing this in the morning, 00:20:23.280 --> 00:20:28.000 maybe it's a great moment to just plant the seeds for your 00:20:28.000 --> 00:20:32.320 day and for this next cycle of the moon. 00:20:32.320 --> 00:20:34.320 If you're practicing this in the evening, 00:20:34.320 --> 00:20:38.200 perhaps it's a wonderful opportunity to allow your body 00:20:38.200 --> 00:20:41.480 to relax and to give thanks for this past cycle, 00:20:41.480 --> 00:20:44.720 for this past day. 00:20:44.720 --> 00:20:48.360 As you prepare your mind and 00:20:48.360 --> 00:20:50.966 your heart and your body 00:20:50.966 --> 00:20:55.577 for the journey of this next wave. 00:20:57.800 --> 00:21:00.560 Alright, I'm gonna stop talking here and just allow us 00:21:00.560 --> 00:21:04.680 a couple quiet breaths here before we sign off. 00:21:04.680 --> 00:21:07.360 You can close your eyes. 00:21:07.360 --> 00:21:10.320 Inhale lots of love in. 00:21:11.390 --> 00:21:15.160 Exhale lots of love out. 00:21:15.160 --> 00:21:17.487 Keep it going. 00:21:44.360 --> 00:21:46.880 And if you're feeling really just like, oh, 00:21:46.880 --> 00:21:51.840 you're starting to just now seep into this solace, 00:21:51.840 --> 00:21:54.560 this quietness, 00:21:54.560 --> 00:21:57.778 pause the video and stay here longer. 00:21:59.680 --> 00:22:02.640 But if you're ready to wrap it up, 00:22:02.640 --> 00:22:06.720 we'll slowly use the top hand to press into the earth, 00:22:06.720 --> 00:22:08.920 then the bottom hand to support, 00:22:08.920 --> 00:22:12.810 and we'll come back up to a comfortable seat. 00:22:14.920 --> 00:22:19.450 Bring the palms together at the heart, Anjuli Mudra. 00:22:21.320 --> 00:22:24.992 And we inhale, lift the thumbs up to the third eye. 00:22:24.992 --> 00:22:27.160 And we exhale to bow fully. 00:22:27.160 --> 00:22:28.680 Closing this session, 00:22:28.680 --> 00:22:33.920 I wish you just all the nourishment and love and 00:22:33.920 --> 00:22:36.800 friendship as you step into 00:22:38.710 --> 00:22:41.730 what's ahead, the next cycle, 00:22:41.730 --> 00:22:44.720 whatever it may bring. 00:22:44.720 --> 00:22:46.880 Thanks for sharing this practice with me. 00:22:46.880 --> 00:22:48.758 Namaste. 00:22:49.889 --> 00:22:54.706 (upbeat music)