Total Body Yoga – Deep Stretch | Yoga With Adriene

– What’s up everyone and
welcome to Yoga With Adriene. I’m Adriene and that’s Benji. And today we have
an awesome deep stretchtotal body yoga for you
so this is gonna be amazingif you’re wanting to increase
flexibility in your body. This is gonna be
really awesome if you’rewanting to stabilize the joints,
everybody needs that. And this is a really
great time to just reallybe with your breath,
focus on alignment,and balance out whatever it isyou got going on in your life. So hop into something
comfy and let’s get started. Alright my darling friends,
let’s begin on our backs. Come to lie down. And right away
when you get down there,go ahead and
take a deep breath in. And as you exhale hug
the knees into your chest. And again take a deep
breath in and as you breath ina little deeper a little
more conscious breath here,right from the start think of
your breath in, your inhale,as an expansion and
then think of your exhaleas a bit of a contraction,
navel drawing in. So there’s the cycle of breaththat we’re gonna play with todayfor our deep stretch practice. That is inhale expansion and
exhale contraction. I’m joined today by my
assistant, Benji, Guru Benji. Thank you so much
for being here Benji. Alright we’re just
taking a couple of full breathsto settle in, squeeze the
knees up towards your chest. Notice the
quality of air in the roomor wherever you’re practicing. And so we’ll work
today with the breathto create a full 360all encompassing experience,that includes not just the
body, not just the physical,but the mind as well
and also your heart space. So that’s how we get
the most out of this time,the most out of this practice. And then it’s also a very
generous act of self love. So on the surface
we have the stretchbut beyond that
there’s just so much more. Take one more big
breath in and then againthinking contraction on
the exhale we’re gonna peelthe nose up toward the knees. Now you may get nowhere near
your knees and that’s all good. We’re working to create a
little bit of spaciousnessthrough each
vertebrae of the spine. You’re also feeling a
nice support of the lower back. We’re starting to tap
into the muscles of our core. And you can stay here
squeezing the knees up and inor release the fingertips,
palms faced up,you’re gonna reach
them towards the front. Breathing deep here, make sure
you’re not clenching the faceor shoulders, nice and relaxed. Might start to welcome
a little bit of heat here. Take one more deep breath in. And one long breath out. And then slowly release head
and shoulders to the earth. Alright grab your right knee,send your left
leg all the way out. Let it hover
just above the earth. Squeeze your right
knee in towards your chest,and then open it up just a bitup towards your right shoulder. And then again right
knee towards your chestor your figurative heart space,and then over
towards your right shoulder,so you’re just kind of
creating a little compressionin the front of
your right hip crease. Great take one
more deep breath in. Exhale to release,
left heel to the earth. Now when you’re in these shapes,we’re not just
hanging out, holding, waiting,but especially today
with our deep stretchwe’re using the
breath to move it forward,a little deeper,
allow it to unfold. So think
expansion on the inhale. And a bit of
contraction as you breathe out. Now close your eyes
and go ahead and softenthrough the toes and the feet. And again big inhalation in. And nice long exhale out. Great one more here,
big breath in. And long breath out. Fabulous now again
activate your left foot,so press into your left heel,and activate your right foot,
press into your right heel. And this time you’re
gonna grab the right hand,or take the right
hand and you’re gonna grabthe inner arch
of your right foot. Now if that doesn’t quite,if your hand
doesn’t quite make it there,just grab the inner calf
muscle here, the inner leg,you can just grab here. Creating a little one
legged stirrup posture here,so here kick your
right foot up towards the skyand then anchor
your right shoulder down. If this is way way way
way way too much in the hips,just lift your left
knee and firmly plantyour left foot on the ground
for a little more stability. Breathing deep, inhale. And exhale. Opening up through that right
hamstring, big inhalation. And long exhale. One more time big inhale. And long breath out. Awesome now
take that right foot,we’re gonna cross it over
the top of the left thigh. So just crossing over,creating a little
figure four shape here,peek at me if you need to. And then press the
palms down into the earth,connect to your
core and slowly liftthe left leg up
high towards the sky. Now left leg does
not have to straighten,but both feet are
nice and active here. Inhale in, exhale lower it down. Inhale. Exhale, navel
draws in, lift it up. Now I’ll sync you up
with the breath, here we go. Inhale to lower. Exhale to lift. Inhale to lower. And exhale to lift, press the
palms into the earth firmly. One more time, inhale to lower. And exhale to lift. Awesome bend the left
knee, thread the needle,right fingertips go in
through the hole, interlace,and we’ll squeeze the legs up
towards the chest, the heart. Keep the feet active here and
now just nice full breaths,you got it. Start to let go
of the day thus far. Anything that you have
coming after this practiceor on the agenda,see if you can allow
the mind to be at ease,just give yourself permission
to be really present here,I know it’s tricky and tough
for someone to tell you that. But maybe it’s what you need. Just a little time and space,to stretch and
be with your breath. Alright releasing
left foot to the ground. And slowly taking
it to the other side. So what we’ll do is
we’ll start by liftingthe left knee in
towards the chest, squeeze,and send the
right leg out to hover. We start to tap into the muscles
of the abdominal wall here. Breathing deep. So if you’re a
beginner you’ll startto feel a little shake here. If you’ve been on
your mat for a whileplay with the subtle body,scoop the tail bone up,
draw the navel down,relax the shoulders,play with the natural
curvature of the spine,finding support from within. So there’s always so
much depth to play with here. Breathing deep. And then here we go,
if you haven’t already,start to draw
the left knee towardsthe left shoulder just a bit. This is a very small move here,and then in towards center. Again we’re creating
just a little massagein the front of
the right hip crease. We’re also challenging
our center of gravity. Gonna feel it in the
abductor here, oh yeah. Back and forth back and
forth with the left knee. And then take one
more deep breath in,bring your left knee
back in towards your center,so hug it in, and then exhale,slowly release the
right heel down to the earth. Alright left hand
comes to the left inner arch. Move nice and slow here,opening up through that hip. So left foot, sole of the
foot now goes towards the sky. You can bring the
right hand to the earthfor a little stability
or maybe on the frontof the right hip crease. We’re opening up left hamstring
up towards the heavens here. Strong bright energy through
the toes to protect the knee. And then I’m working again to
create a full body experience,not isolate experiences,so see if you can
relax your shoulders,see if you can let your ribcage
just be nice and heavy here,hips nice and heavy. And then reconnect with your
breath, find a new breath. Again if this is too much
you can bend the right knee,bring the sole of the
right foot to the groundfor a little stability. And then to
release nice and slow,take the hand away,cross the left ankle over
the top of the right thigh,so you’re opening
now left knee towardsthe bottom right
corner of your mat. Just take a
second to feel that out. If you’re super tight in
the hips all of this workalready has been
maybe a little bit intense,but all the more reason for
you to be here on your mat. And also the
reason that we’re startingnice and low to the
ground so that you’re nothaving to do a
bunch of weight bearingwork here in the beginning. Alright take a deep breath in,press your hands into the earth. You can also grab the
outer edges of the matif it was a little bit
hard for you last time. And inhale, lift
the legs all the way up. And then exhale
all the way down. Now let’s sync up
with the breath here,so big inhale at the bottom. Use the contraction to
lift back up and we flow. Inhale to lower. Exhale to lift. And eventually you
wanna try to slow this downso that you’re building strength
but just do your best hereso inhale to lower. Move in a rhythm that feels
good for you and exhale to lift. Tuck the chin. Try to keep length
from crown to tail hereso it’s just an awareness. Hug the lower ribs down and in. Use that
contraction of navel to spineto really lift the legs up
and hug the lower ribs down. If you’re
starting to sweat a littlehere or shake, awesome,beautiful, welcome that. It’s a sign of being
strong and alive, not weak. And then slowly
we’ll release, beautiful. Bend the right knee,sole of the right
foot comes to the ground,thread the needle,left fingertips are
gonna go through the hole here,hey yo and then
squeeze the lower bodyup towards the chin, the chest. Breathe, breathe,
close your eyes. And breathe nice
long smooth deep breaths. Maybe find some soft gentle
movement in the head, the neck. And then release,
awesome, nice and slow release,hug both knees into the chest. Inhale in, exhale,
take your lower body,your legs, your knees,
all the way over to the left. Open the arms super wide,and turn to look
past your right hand. Deep breath in. Exhale, navel draws down
to the core of the earth,knees come through center and
take it to the other side. Knees fall to the
right, big stretch here,and turn to look
past your left fingertips,recline twist, inhale in. And exhale back to center,cross the right
ankle over the left,grab the outer
edges of your feet. We’re just gonna
stretch the tops of the feetby pointing the toes here and
lifting the heels up, up, up. Big breath in. We’re also creating nice strongmuscles that hug
around the joints,so nice stable joints here,
kick, kick, kick, kick, kick,point the toes,and then release and
switch left ankle on top,grab the outer
edges of the feet,and again point the toes,
lift the heels,and kick the feet
up just a bit here,we’re getting a nice
stretch in the tops of the feet,the ankles, but
also creating stabilityaround the knees, the joints. Deep breath in. And exhale to release, awesome. Bring the feet to the ground,nice and easy turn to one side,and slowly press
your way up to a seat. Alright sit up nice
and tall, legs are crossed,ankles crossed,
going right into it. We’re gonna bring
the left elbow downto the earth here nice and slow. Hi Benji. Benji’s got some
zenned out vibes today. Left elbow to the ground. So you’re gonna feel
this in the right side body,the back body, the hip. If this is too much
then we’ll just liftthe hand up here and come here. Once you feel
like you have this,start to bring your
breath into the picture,and allow your right glute,your right booty to get
really, really heavy here. Then notice we’re
just hanging out hereand the neck lengthen
through the crown of the head. Then when you’re ready
take the right fingertipsbehind the right ear and inhale,reach, reach, reach
toward the left side. Big stretch here, inhale in,exhale right hand’s
gonna come right to the front. Beautiful then take it
all the way, thumb back,pinky forward, all the way back,
open through the chest,and then reach
towards the front. Then you keep this movement
going just a couple more times. Right thumb back,
reach to the side. And your fingertips forwards,
and right thumb back. And fingertips forwards. And one more time, this
time try to really revolve,or rotate your heart all
the way up towards the sky,maybe look up towards the sky,
big stretch, big breath. And then exhale to
release everything. Just take a second here, head
over heart, heart over pelvis. Close your eyes and
just evaluate how you feel. Left side of the torso
and right side of the torso. Alright and then
when you’re readytake the right elbow down. This is a great one
to kind of build focuson sensation over your shape. If you’re just in
extended side angle,there’s temptation
to just really getinto that posture
and nail the asana. So here we are focusing on
the sensation over the shape. The left sits bone is
gonna wanna come up here. So see if you can
anchor, anchor, anchor,through the
power of your breath,create more space to
get that left glute down. Right shoulders over
the right elbow here. And again if this is too much,if we need to tap into
some deeper fuller breaths,and have more
weeks of regular practicein order to get that elbow
down then let that be the caseand lift your right hand to
the earth and take your time. There are so many shapes in yogaand just so many
experiences that I havethat I just never
thought I would have. I never thought my body
would have that spaciousness. In fact people
ask me all the time,”Have you always been flexible?”And the answer is no way Jose. So use your breath here,
in fact feel the inhale,feel the skin of your
left lower back stretch. Also really really
good for the body here. Not just your
muscles lengthening,but so great for the kidneys. Make sure that you’re not
dropping your right shoulder,but keeping that
awareness through the crown. And then now after
you’ve taken a solid momentto evaluate,
to notice the sensationand to check in
with your breath,take your left
fingertips and bring themright behind your left ear. It’s more fun this way too. And then reach out to
the right, big stretch,big, big, big stretch. Keep the left glute
heavy so you’re activelyanchoring down through the
top of the left thigh bone. And then here we go,
left thumb pulls back, inhale. Exhale, just take
your arm right to center. So you’re reaching right out
in front, and then here we go. Smoothing your left palm on
an imaginary surface here,pull the left thumb back. And find your breath as
you bring it back to center,and now continue
this on your own. So good for the posture. You’re gonna feel so
awesome after this man. Pull the left
thumb back, breath in. And exhale, smoothing
your palm on imaginary surface,reach forward. Alright and then next time
you pull your left thumb back,really pull it back, wrap that
left shoulder blade around,open, revolve,
chest up towards the sky,maybe look up, claw
through your right fingertips,inhale, and exhale, come
back to center nice and slow. Head over heart,
heart over pelvis. Just take a second toevaluate, feel it out,relax your shoulders,lift up through
your chest to your heart. Great inhale in, exhale,make your way to
all fours nice and slow. Tabletop Position. Wrists underneath the shoulders,knees directly
underneath your hip points,press into the tops of the feet,and claw through
the fingertips, strong. Then imagine your front
body really lifting up hereto meet your back body. So lift everything
up towards the skyso we’re not
collapsing to the groundbut rather defying gravity
and lifting up with awarenessall the way to the ceiling. Then keep that awareness as
you inhale drop the belly,and open the chest. Exhale, navel to spine,
crown to the earth. Inhale, drop the belly,
open the chest,move with your breath,
exhale, rounding through. Inhale, open the chest. And exhale round through. Awesome inhale to
Tabletop Position,bring the two big toes together,bring the knees
as wide as the mat,and then send the
hips back nice and slow,reach the fingertips
actively towards the front edgeof the mat or in
my case towards Benji. And then inhale and then
exhale melt your heart down. As you melt your heart down,option here to
really lift the palms upand just press
into the fingertips,get a little deeper stretch. And once again listening
to the sound of your breath. Thinking about
expansion as you inhale. And contraction as you exhale. And if that doesn’t
work for you just think aboutgetting bigger and think
full breath on the inhale,and then think about
getting softer on the exhale. So bigger fuller on the inhale. And then softer almost
a surrender on the exhale. Great now walk the
hands off your yoga matand over to the
left, big stretch. Let the hips remain heavy here. Inhale, and
exhale chin to chest. Beautiful inhale lift the chin,walk it all the way
over towards the right side. Hips nice and heavy here,
inhale, reach, look forward,and exhale, draw
your chin to your chest. Awesome, slowly release,
come back to center,press into the tops of the feet
to come all the way back up. Walk the knees underneath
the hips and here we go,Downward Facing Dog,
nice and slow,so set your hands up
with a meticulous love,and then curl
your toes the same way. And when you’re ready
peel the tail all the way up. Pedal it out, feel
a nice deep stretchthrough the backs of the legs. And see if you
can really be present,I know it’s hard to hear the
sometimes, with the sensation. So perhaps close your
eyes in order to do that. Create spaciousness
in the shoulders. Whatever that means to you,maybe opening the
elbow creases towardsthe front of your yoga mat. Maybe you’re turning
the big toes in just a bit. Maybe letting go of something
that’s been bugging you. Awesome then when you’re ready
anchor the left heel down,and send the right leg out,and then slowly bring the right
knee all the way up and inas you step your right foot up,
lower your left knee down. Fingertips are on the
yoga mat and we just find softeasy movement here. Maybe walk that left knee back. Maybe not. Front knee over front ankle,start to open up through
the chest, breathing deep. Great then plant your left palm. You’re gonna open the right
toes out towards the rightedge of your mat and inhale,reach your right arm all
the way up towards the sky,big stretch here,
opening up through the chest. And then exhale
bring your right elbowall the way down to the earth,coming into a
lizard variation here. So if the
forearms don’t come downyou can stay on the palms. Right toes stay turned out,and then I like to press into
the top of my left foot hereso I can get a deeper stretch. Listen to the
sound of your breath. And then soften the
skin of the face here,notice where you might be
holding or clenching or griping. Maybe allow the head,
the neck to relax down. And slowly make your way back
up really, really, really slow,hands to the earth.
Awesome, nice work. We’re gonna keep the
right hand where it is,we’re gonna look
back to the left toes. We’re gonna lift
the hip points back up,excuse me, and then
slowly we’re gonna shift,so lift the hip
points up just to come back,and then lift
the left toes and seeif you can grab your
left foot with your left hand. If you’re good here, you
might continue the stretchby slowly sinking the hips
back all the way up forward. Okay, if this is too much maybe
you walk your right heel in. Another option is
to come against a walland bring your left
foot right to the wall,so you can kinda
work your way backand forth up to the wall. We need to do a wall series. Great, last but not least,
you might flip the handso that it comes
to the left arch hereand then just open up here,
open up through the chest,just an option, just trying
to give different variationsfor different folks. Breathing deep,
breathing deep, breathing deep. Notice the awareness I have
through my danda, crown to tail. So again a full body experience. We’ll slowly
release the left foot. Hands will come to the earth,
I’ll curl the toes under,lift the back knee. Send the right toes back,
take a deep breath in,Plank Pose, exhale, lower
all the way to your belly. Inhale, Cobra, press
into the tops of the feet,moving nice and slow, listen
to the sound of your breath. And exhale, release. Curl the toes under, press
back up to Tabletop Position,all fours and then Downward
Facing Dog, nice and slow. Enjoy the journey,
how you get there. Listen to your breath, start
to get a little weird here. Surprise yourself,
feel your fingertips reallypressing into the
earth, stretching. Go there, find a
little more depth. And then as you’re
ready anchor the right heeland send the left leg out. And then slowly bring
that left knee all the way inas you step the left foot up,
lower your right knee down. So just do a
little housekeeping,get your alignment,
find your breath,and slowly start to
open up through the chest. Walk the right knee back
if you need a little more. And squeeze the inner
thighs to the mid line. Now as you’re ready
right hand comes downand left toes open up towards
the left side of the mat. Big inhale, think expansion,so pull the left hip
crease back and open the leftfingertips towards the sky,again inhalation
means expansion,full, open,
big breath, big stretch. And then exhale,
bring your left,gotta bring your left hand over,so bring your left
elbow all the way in,all the way in, all
the way in and down. Elbows come to the ground,
forearms to the ground,if not maybe hands on the earth,or even fingertips
on the ground or block. You can open your
left foot out a little moreif it feels right in
your hip, breath deep. And then pressing into
the top of your right footfor a little stability here. Keeping the
shoulders full of awareness. So that just means
that we bring our attentionto our shoulders so
they’re no just clenching here. But again we’re thinking of
the body as one moving part. Finding that yoga, that union. That’s what
allows us to go deep. And then once you feel
like you’re situated here,for lack of better words,soften your gaze
or close your eyes,and maybe bow your head,relax the neck, and
breathe longer fuller breaths. Notice where your
thoughts go and noticehow you feel in your chest
and your heart and your belly,keeping the tension. We’ll slowly release,
take your time, come out. Left hand’s gonna
stay on the earth,we’re gonna bring the
hips up and back just a bit,so that we can safely
come to lift the right toes upand reach the
right fingertips back. Now you might not make
it and you might have topad the knee or
double up on the mat here,but I’m on the front here
and I’m just reaching back,just checking to
see if I can grab it,if not I’ll save
it for another day. Being up on a block
here on the left handdoes help give
you a little space. And then if you feel alright
here create a little stabilityby opening up through the chest,lengthening through the crown. Yogi’s choice to drop
the hips a little deeper. But listen to your
body and let your breathbe that constant barometer. So we revolved
the chest earlier,you might find that
opening bringing the right handto the inner arch
here, breathing deep. And then slowly
releasing, come back. Lift the back knee
up as you’re ready. And here we go, stepping
left toes back, Plank Pose. Create one nice long piece
from the crown to the tail,claw through the
fingertips, inhale. Exhale, lower all the
way down to the belly. Loop the shoulders, pull the
elbows back, big inhale, Cobra,and then exhale, release. Nice, press up to all fours. Bring the knees into
the center of your mat,and we’ll send it back balasana. Belly to the tops of the thighs. Fingertips all the way to
the back edge of your mat,rest your forehead on the earthand allow your shoulders
to get really heavy here. Awesome, slowly take
your time coming back up,bring the hands in front,
walk the knees out,and actually let’s
go ahead and turn to,come to the side of our mat,or rather longways on the mat. So your hands
will come off the matand your knees
will stay on the mat. And then you’re gonna
walk the knees out just a bit. Little bit wider than the hips,and you’re just gonna check
out how you’re feeling here. And then if you feel good
you’re gonna open the toesright to left and
we’re gonna slowly comeinto a little
froggy variation here. Maybe you come onto the elbows. And the breath is so
very, very, very important hereas you drop the
heels down to the earth. Then you can use a block or
pillow here for your foreheador your elbows if
you wanna do this,outside of this practice but
just breathing deep,we’re not gonna
be here for long,so breathe, breathe deep. Some people will be
able to go a lot deeper here,but just take your time. Notice what comes up. And then take the last
three, four, five breathsto go ahead and close
your eyes and allow the headand the neck to relax here. Keep the feet active please,just a little
energy in the toes. Lots of
awareness in the shoulders. Breathing deep. And then this is when you
wanna give up before it’s overso stick with it for one more
cycle of breath, you got it,you got it, you got it. Alright from your core
strength navel draws up,and that’s what brings
us out of it nice and slow,pressing into the palms,
walking the knees back. Alright curl the toes under
and for just a momentyou’re gonna send the
hips back on the heels,and you’re gonna use the palmsto walk up, up, up,
up, up the thighs. And you just knead the
top of your hip crease herejust a couple of times. Sweet, awesome,
we’re gonna come forward,you’re gonna walk
the right knee in front,you’re gonna
pick the left knee up,and you’re
gonna cross it around. So if this is new for you,
take your time, peek at me. We have the right
knee in front of the left. Then I’m gonna bring my
toes as wide as the mat,so you’ll come back to
face the front of your mat. And here we go sending the
hips back Gomukhasan, Cow Legs. So I love coming into
this shape from all fours,it helps me quite a
bit so give it a try,keep the toes active,
send the hips back. And then you can stay here,
fingertips reaching forward. You can also tuck the chin. Maybe you bring the
hands behind the back,clasp opposite elbows,
open the chest. Maybe hands come to the arches. So whatever variation
you’re choosing today,make sure you are syncing
up with your breath here. Give the thinking mind a
break now, and just breathe. Our practice is almost done,
you’re doing amazing. Bringing peace and
harmony to the bodybecause, well, you deserve it. To come out slowly
reach the fingertips forward,lift your center up in space,
send your heart forward. Then nice and easy we’ll
unravel, come back to all fours,reset, you can take a
Cat-Cow here if you like. And we’ll take it to the other
side whenever you’re readyby bringing the
left knee forward,lifting the right
knee up bringing it behind. And finding your Gomukhasan,
Cow Legs on the other side. So take it nice and slow,
keep the toes awake. Notice how this side
is perhaps very different. This is such a great
shape even though it canbe a little bit of a bugger,because if you do
a lot of activity,like you put a strong
load on your body a lot,like say you play a sport or
you do active strength trainingthen it’s great for you. But it’s also
great if you don’t,if you just sit
at a desk all day,and you’re wanting to bring
more activity in your life,this is just a win win for
me in my opinion, Gomukhasan. So get down low. And find the variation
on this side that works,that feels good for you today. And once again give
your thinking mind a break. Literally listen to
the sound of your breathand welcome peace and
harmony and spaciousnessto your body, to your mind. You deserve it. From your center,
so from your middle,so you’re not just pressing
your hands into the earth,but it’s coming
from a real place. Again, create a full body
experience, begin to roll up. And this time from
here unravel the legs,we’re gonna take
them nice and wide. So you might, depending on whereyou are in your
room or your space,or maybe you’re on the
beach, if you are, awesome. Just gonna take
the legs nice and wideand so you can
stay facing forwardor you can bring it to the side. And if you’re like me
I used to try to alwayslike prove something,
I’d like wanna showI could do the splits. Back up off just
a bit, back up off. And take the toes
up towards the sky,and the thigh
bones nice and heavy. And then fingertips will start
to come forward nice and slowkeeping the toes
up towards the skyand the thigh
bones nice and heavy. You’ll begin to come forwardand maybe you come onto
the forearms here, maybe not. Maybe in time you
come lower to the ground. I highly recommend listening
to the sound of your breathbut also finding soft easy
movement here that feels good. Just keep those
toes up towards the sky. Thigh bones nice and heavy and
you’ll be nice and safe here. Keep breathing
deep, eventually lettingthe crown of the head relax. And maybe even the
corners of the mouthbegin to lift a little bit here. This is our last stretch so,see if you can
really bring the yoga part. Listen to your body, listen
to your breath, your spirit. For me, deep
stretch is not just aboutoh the deep stretch the muscle,it’s about creating
depth in practice,waking up to the
experience that is your,body and breath synchronizing. Your nervous system,calming, slowing down. Everything. Take a second if you haven’t
already to close your eyes,and just witness the
unfolding as you breathe deep. Softening through the jaw,
relaxing through the shoulders. Finding a fullness and
expansion as you inhale,and a softness, a surrender,maybe the heart
melting down as you exhale. Notice how by just
sticking with it here,you already begin
to create more space. And if the mind is strong today,just know you’re not alone. That’s where you
are and that’s whatyou’re working your way through. Strong mind. Slowly bring your
awareness to the spacebetween your
navel and your spine,and from there begin to
slowly make your way back up. Awesome work, bring the
legs together nice and slow,and come to lie
flat on your back. Bring the feet as wide as your
yoga mat, and let the knees,so don’t hug your
knees up to the chest,but keep your
feet on the ground,we’re doing something
different than before. And allow your knees
to fall to the right,so you’re creating
like a 90 degree angle,or what feels like a 90
degree angle with the legs. Breathing deep, let
your hands just rest gentlyon your belly or your ribs. And then windshield
wiper over to the left. Nice long smooth deep breaths. Go ahead and
bring it back to center. And send the legs
out long one at a time,arms out gently by your side. Snuggle the shoulder blades
underneath your heart space,your chest, and take the deepest
breath you’ve taken all dayall morning, noon or night,
whenever you’re practicing. Use your exhale to
relax the weight of your bodycompletely and
fully into the mat. And close your eyes. And see if you can soften
everything, relax everything. Take a second to
notice how you feel. You did awesome work today. Repeat this
practice regularly to witnessthe unfolding and
to grow your practice. So a lot of times
these heavy vinyasa classesneed the backup of a
nice in depth stretchy,slow breath
pranayama focus practice,so repeat this one regularly,stay here as long as you can,otherwise start to wiggle
the toes, wiggle the fingers. And bring the hands
together and we’ll bringthe thumbs right
up to the third eye. The light in me recognizes
and honors the light in you. From my heart and Benji’s heart,
to yours, namaste.