Yoga For Comfort And Nourishment | 25-Minute Yoga Practice | Yoga With Adriene

Summary

In this episode of 'Yoga With Adriene,' Adriene guides viewers through a comforting and nourishing yoga practice. Starting with grounding exercises, she progresses to movements that encourage self-embrace and internal comfort. The session includes a mix of poses, breathwork, and gentle twists to release tension and promote relaxation. Adriene emphasizes the importance of breath and being present, culminating in a restorative pose and a mindful close.

Takeaways

• 🧘‍♀️ Start with comfort: Adriene emphasizes the importance of wearing comfortable clothing and using a blanket or towel for added comfort during the yoga practice.
• 🌟 Breathing first: The practice begins with focusing on deep breathing to center oneself and be present in the moment.
• 🤗 Self-compassion: Adriene reassures participants that it's okay to come to the mat with whatever they're feeling and that they don't have to do anything they don't want to.
• 🔄 Movement and energy: The practice involves movements to create energy and provide an anchor for the mind and soul.
• ❤️ Internal nourishment: The session aims to help participants find comfort and nourishment within themselves rather than seeking it externally.
• 🧘‍♂️ Embrace yourself: There's an emphasis on self-embrace and feeling one's own support, both physically and emotionally.
• 🌬️ Breath-centered practice: Throughout the session, Adriene reminds participants to prioritize their breath as a source of comfort and nourishment.
• 🌀 Slowing down: The practice encourages slowing down to enhance the experience and to be more present with one's sensations.
• 🔄 Cat and Cow variations: The script includes the Cat and Cow poses to help with spinal flexibility and to connect with the breath.
• 🐕‍🦺 Benji's presence: Adriene's dog Benji is part of the practice, providing a calming presence and a reminder to stay grounded and relaxed.
• 🧘 Downward Dog and variations: The script includes Downward Dog and its variations to stretch and strengthen the body.

Q & A

What is the name of the yoga practice being described in the script?

The name of the yoga practice is 'Yoga With Adriene'.

Who are the hosts leading the yoga practice?

The hosts leading the yoga practice are Adriene and Benji.

What is the purpose of the yoga practice described in the script?

The purpose of the yoga practice is to help bring comfort and nourishment into the practitioner's life.

What is the first physical action Adriene instructs the viewers to do?

The first physical action is to come down to the ground and sit on a folded blanket or towel to lift the hips.

How does Adriene encourage relaxation during the practice?

Adriene encourages relaxation by instructing the viewers to rub their hands together, relax their shoulders, and take deep breaths.

What is the significance of the phrase 'the hardest part is showing up' mentioned in the script?

The phrase 'the hardest part is showing up' is used to encourage viewers that simply starting the practice is the most challenging step, and they have already accomplished that.

What is the importance of the breath in this yoga practice?

The breath is considered the first priority in this yoga practice, as it provides comfort and nourishment, and is used to anchor the mind and soul.

How does Adriene guide the viewers to find comfort and nourishment within themselves?

Adriene guides the viewers to find comfort and nourishment within by encouraging them to trust the practice, be present with their feelings and sensations, and to explore self-embrace through various poses.

What is the specific pose Adriene describes as 'Kate Winslet in Titanic'?

The specific pose described as 'Kate Winslet in Titanic' is one where the arms are opened wide, the chest is opened up, and the armpit chest is lifted.

How does Adriene address the physical and energetic aspects of the practice?

Adriene addresses the physical aspects by guiding through various poses and movements, and the energetic aspects by encouraging the viewers to soften any gripping or holding in the body and to embody the experience through sensation.

What is the final pose or relaxation technique described in the script?

The final pose or relaxation technique is a constructive rest posture where the viewers are instructed to place their neck on a prop, extend their legs, and focus on their breath.

How does Adriene conclude the yoga session?

Adriene concludes the yoga session by having the viewers close their eyes, take a moment to feel their body and notice their breath, and say a loving, kind thing to themselves.

Outlines

00:00

🧘‍♀️ Introduction to Yoga Session

The script begins with a warm welcome to the yoga practice led by Adriene, who introduces herself and her dog Benji. She sets the tone for a comforting and nourishing yoga session. Adriene invites participants to wear comfortable clothing and to sit on a folded blanket or towel to elevate the hips. The session starts with a focus on hand movements to create energy and mental anchoring. She guides participants to close their eyes, bow their heads slightly, and trust the process, reassuring that they are not obligated to do anything they don't want to. The practice aims to reconnect and fill one's 'cup' with comfort and nourishment, emphasizing the importance of breath as the primary focus.

05:01

🌱 Embracing Self-Nourishment

In this paragraph, Adriene continues to guide the practice with a focus on self-embrace and self-nourishment. She encourages participants to find comfort and movement in the head and neck while maintaining a gentle breathing rhythm. The instructions include various arm positions to stretch the upper back and embrace oneself. Adriene emphasizes the importance of being present and experiencing the sensations during the practice. She also suggests that with patience and breath, yoga can help move through tight spots in the body, promoting a feeling of self-nourishment and comfort.

10:01

🌟 Exploring Body Sensations

Adriene leads the participants to explore their body sensations through a series of movements and stretches. She guides them to notice differences and similarities between the left and right sides of the body. The practice includes spinal stretches, shoulder rolls, and twists, all while maintaining awareness of the breath. Adriene encourages participants to be curious about their body's sensations and to embody the experience fully, which is essential for feeling nourished after the practice.

15:02

🐱 Cat-Cow Variation and Tabletop Position

This section introduces a variation of the Cat-Cow pose, which involves lifting the hips and dropping the belly to open the heart forward. Adriene then transitions into the Tabletop Position, where participants are instructed to draw the navel up towards the spine to support the lower back. The session includes extending one leg and arm while rounding the spine, followed by a return to the neutral Tabletop Position. The focus is on maintaining balance and breath control throughout the movements.

20:06

🌈 Advanced Poses and Twists

Adriene progresses to more advanced poses, including Downward Facing Dog and a series of twists. She provides detailed instructions on how to align the body and maintain stability, especially when interlacing fingers behind the head and pressing the elbows wide. The practice emphasizes the importance of a steady breath and maintaining a long neck to support the spine. Adriene encourages participants to feel the lift in the pelvic floor and to use their inner thigh strength to support the poses.

25:08

🧘‍♀️ Closing and Reflecting

The final paragraph of the script brings the practice to a close with a focus on relaxation and reflection. Adriene guides participants into a constructive rest posture, encouraging them to soften through the pelvis and relax their shoulders. She invites them to take deep, nourishing breaths and to extend their exhales as long as possible. The session ends with a moment of gratitude, where participants are encouraged to say something loving and kind to themselves. Adriene closes the practice with a gesture of bringing the palms together and expressing gratitude or love.

Keywords

💡Yoga

Yoga is a physical, mental, and spiritual practice or discipline which originated in India. It aims to transform and maintain a balanced lifestyle. In the context of the video, yoga serves as the central theme, with the host, Adriene, guiding viewers through various yoga poses and breathing exercises to promote comfort and nourishment. Examples from the script include instructions for poses like 'Downward Facing Dog' and 'Tabletop Position'.

💡Nourishment

Nourishment refers to the process of providing what is necessary for healthy growth and maintenance of life, often associated with food and drink. In the video's context, it extends to the emotional and spiritual well-being provided by yoga practice. Adriene mentions that the practice is 'all about creating some nourishment' and aims to 'fill your cup,' indicating that yoga can satisfy a deeper need for balance and well-being.

💡Comfort

Comfort in this video refers to a state of physical ease and freedom from pain or constraint. It is used to describe the sensation that the yoga practice is intended to provide. Adriene reassures viewers that they can find comfort in the practice, even if they are dealing with physical or emotional discomfort, by 'reconnecting and filling your cup' through the yoga session.

💡Presence

Presence means being fully engaged in and aware of one's surroundings and experiences in the current moment. The video emphasizes the importance of presence in yoga practice, encouraging viewers to be present with their feelings and sensations. Adriene invites viewers to 'allow yourself to be present' and to 'embody the experience,' highlighting the mindfulness aspect of yoga.

💡Breath

Breath is a vital aspect of yoga, often used as a tool to connect the body and mind. In the video, Adriene stresses that 'the breath comes first,' indicating its importance in the practice. The script includes various breathing exercises, such as 'deep breath in' and 'long exhale,' to help viewers anchor themselves in the present moment and find calmness.

💡Stretch

A stretch refers to the act of extending one's muscles to improve flexibility and range of motion. The video includes various stretches, such as 'send the fingertips out long' and 'big stretch in the front of that left hip crease,' to help viewers increase their flexibility and create space within the body for relaxation and release of tension.

💡Twist

Twist in yoga involves turning different parts of the body, often the spine, to stimulate internal organs and improve spinal flexibility. The script mentions 'twist to the right' and 'twist to the left,' which are movements designed to massage the internal organs and promote a sense of openness and release within the body.

💡Release

Release in the context of yoga refers to letting go of physical tension and mental stress through relaxation and surrender to the present moment. Adriene guides viewers to 'release' during poses and breathing exercises, such as 'exhale to release' and 'release everything,' to encourage a state of relaxation and mental clarity.

💡Pranayama

Pranayama is the practice of breath control, which is an essential part of yoga. It is used to regulate the flow of prana, or life force, through the body. The video mentions pranayama as a way to 'move stagnant energy' and 'nourish' the body, suggesting that breath control is a key component in achieving the overall goal of the practice.

💡Tabletop Position

Tabletop Position is a foundational yoga pose where the body forms a tabletop shape, with the hands and knees on the ground, aligning the shoulders over the wrists and hips over the knees. The script uses this term to describe a pose that is used as a transition between other poses, illustrating the importance of foundational poses in building a strong yoga practice.

💡Downward Facing Dog

Downward Facing Dog is a popular yoga pose that inverts the body, with the hands and feet on the ground, and the body forming an inverted 'V' shape. The script mentions this pose as part of the practice, indicating its role in providing a full-body stretch and promoting circulation.

Highlights

Welcome to Yoga With Adriene, a practice designed for comfort and nourishment.

Begin by sitting on a folded blanket or towel to lift the hips.

Rub hands together to relax and start deep breathing.

The practice emphasizes nourishment and comfort, starting with hand movements.

Place hands on the chest and close eyes for a moment of reverence.

Trust the guidance and allow yourself to be present with your feelings.

Remember that the breath is the primary focus of the practice.

Shoulders should be relaxed, and any tension should be softened.

Notice your breath and release the hands to the kneecaps for a shoulder squeeze.

Embrace yourself with arms and close your eyes to feel the comfort.

Find internal nourishment and comfort rather than seeking it externally.

Stretch the upper back and lift the chest while embracing.

Release the embrace and prepare for a series of reaching movements.

Reach fingertips up and overhead, then float them down.

Cultivate energy with each reach, drawing shoulder blades down.

Open and close wrists in line with shoulders to engage the shoulder muscles.

Cross arms over the body and stretch from ear to shoulder.

Turn the head to look past the shoulder for a deeper trapezius stretch.

Open both arms wide and switch sides for a balanced stretch.

Close your eyes to enhance the sensation of the practice.

Inhale to lengthen the spine and exhale to release tension.

Draw circles with the nose to increase spinal flexibility.

Twist the torso to massage internal organs and maintain a long neck.

Increase the pace of twists to activate the core and warm up the body.

Return to a neutral spine and prepare for a sequence on all fours.

Drop the belly and open the chest, then round the spine to create a cat variation.

Lift the hips up and drop the belly to open the heart forward.

Transition to Tabletop Position and extend one leg and opposite arm.

Hold and squeeze for a count before releasing back to Tabletop Position.

Move into Downward Facing Dog and adjust the hands and feet for stability.

Press up through the thigh and interlace fingertips behind the head for a backbend.

Walk the knee back and lift the other leg up high for a single-leg balance.

Find a comfortable twist on the ground with one hand reaching up and the other to the sacrum.

Thread the needle to deepen the stretch in the upper back and shoulders.

Press back up and spiral the chest up towards the sky for a heart-opening stretch.

Release to a constructive rest posture with the neck supported and the legs wide.

Relax the body and focus on extending the exhale for a calming effect.

Gently move the knees to one side and cross the ankles for a gentle twist.

End the practice with a moment of self-compassion and gratitude.

Transcripts

- Hello, my darling friends

and welcome to Yoga With Adriene.

I'm Adriene and this is Benji.

And today we have a beautiful practice

to help bring comfort and nourishment into your life.

So hop into something comfy and let's get started.

(upbeat music)

Alright, and we have begun.

Come on down to the ground.

If you were able to bring a blanket or a towel,

go ahead and fold it up so you can sit on it here,

lifting the hips.

And then we're gonna bring the hands together

and just start by rubbing them.

Relax your shoulders here.

As you get settled in and join me,

start to take a deep breath in.

Maybe enjoy a nice long exhale

to really land here in the moment.

The hardest part is showing up, pressing play,

selecting your practice

and you've really done the hardest part.

So this practice is all about

creating some nourishment,

maybe a little bit of comfort.

And we'll begin to pick up the pace here with the hands,

creating some energy, just giving our souls an anchor

or the brain and the mind here.

Great, and then we're gonna take the hands

and bring them right to the chest,

your heart center, if you will.

You can close your eyes.

I invite you to tuck your chin slightly

and maybe just find a gentle,

almost slight reverent bow of the head.

Benji just sighed and landed here

and we are too, landing in this moment.

Whatever you're coming to the mat with today,

I invite you to trust me

and believe me when I say it's okay.

Whatever you're arriving here with,

it's all good.

You don't have to do anything you don't wanna do here.

This is merely an opportunity to

reconnect and to fill your cup.

Allow yourself to be present with whatever feelings

or sensations you may experience today.

And just remember above all,

the breath comes first.

So if all you do is sit here quietly and breathe,

that will be your comfort, your nourishment for today.

Once again, allow the shoulders to relax.

And if you're kind of holding

or gripping in any part of the body,

physically or even just a sensation,

kind of energetically, see if you can soften.

And now start to notice your breath.

And when you're ready, release the hands to the knee caps

and we'll lift the chin, we'll bat the eyelashes open.

Take a deep breath in

as you squeeze the shoulders up to the ear lobes.

And nice and slow, exhale, drop them down.

With the breath, inhale, squeeze and lift.

And exhale, drop them down.

Again, squeeze and lift, inhale.

And exhale, drop them down.

Now bring the fingertips to the sides.

We're gonna send the fingertips out long, inhale.

Exhale, right arm over the left, give yourself a big hug here.

Close your eyes and feel your own embrace,

whatever that means to you.

So we're often kind of looking for nourishment and comfort

outside of ourselves.

It's not really my place to comment on that here

as I guide the practice,

but instead, to offer you an opportunity

to find that comfort and that nourishment within.

So in this shape, you can find soft, easy movement

in the head, in the neck.

And again, continuing to gently deepen the breath

and just feel your own embrace.

I don't know how else to say it.

Also stretching the upper back body.

And lift your chest, inhale.

And exhale to release.

Fingertips kiss the earth again. Good.

Inhale, lift the wrists in line with the shoulders

and this time left arm over right as you exhale.

We wrap your limbs, your arms around the shoulders.

Keep the chest lifted.

And again, maybe soften your gaze or close your eyes

to just

explore what it feels like

to experience your own embrace.

Alright, and then we'll release.

Fingertips come back to the mat.

And then here we go,

big inhale to the reach the fingertips all the way up.

Just the fingertips are gonna kiss up and overhead,

peek if you need to.

And then exhale, float it down,

just the fingertips, kiss the earth.

If they don't reach because you've lifted

your hips super high, no problem.

You can just imagine them kissing the earth.

Inhale, we're cultivating some energy as we reach up.

Fingertips kiss and then exhale kind of clawing it down.

Inhale to lift, shoulder blades draw down,

melt down the back body.

And exhale to release.

And one more time, big inhale, reach it up.

And exhale.

Good. Now inhale, wrists in line with the shoulders.

We're just gonna open and close.

Open and close.

And you can start by thinking of this movement

with the hands, but eventually,

we wanna think of this movement happening

right in the shoulder.

So think of your armpit chest

kind of turning towards the back

and then turning towards the sky.

If your arms are getting tired here,

you're not alone, stick with it.

I'm not sure if my mic is picking him up

but my neighbor is practicing his opera.

Gotta love it.

Alright, and then release and shake it out,

literally give your hands, your fingers a little shake.

Alright, we're crossing the right arm over the body now,

we're plugging the right shoulder down

and we're dropping the left ear to the left shoulder.

Breathe, feel that stretch from the right ear

to the right shoulder.

Stay tall in your spine, chest lifts.

Good, now keep the right arm where it is.

We're just gonna turn the nose now

to look past the right shoulder.

You can feel that connection through the trapezius.

Breathe deep.

Wiggle the right fingertips, inhale in.

Exhale.

Inhale, open both arms wide.

And exhale, other side.

So we're gonna cross the left arm over the right.

This shoulder is gonna wanna hike up

so actively draw it down with your scapula

and right ear over right shoulder.

Breathe.

See if you can again, close your eyes.

The reason I keep repeating myself here,

close your eyes or soften your gaze

is to kind of get you into feeling the sensation

of whatever it is that we're doing.

So we're not just kind of doing it

hoping that it is good for us in the end

but we're really kind of embodying the experience.

And that's what kind of makes us feel nourished

after practice, is we've slowed everything down

and we've practiced being really present with sensation.

It's amazing how much we can experience

when we slow things down.

Okay, and then turning your gaze

or your nose past your left shoulder.

And paying attention to the right

and the left side of the body.

If you've been practicing for a while,

this could be something that you start to implement

a little more into your asana practice,

really taking notes, becoming a more curious student

about the left and the right side of your body,

how they differ, how they match up.

Inhale in, lengthen through the spine.

Exhale to release.

Inhale. Open your arms, send the fingertips back.

This is Kate Winslet in "Titanic."

Open up through the chest,

lift up through your armpit chest.

And then let it go.

Awesome work. Okay.

Draw your chin to your chest here,

just allow the weight of your head to bow down.

Notice if the shoulders are rounding forward

and see what adjustments can you make

to draw the shoulders back in space to support the chest,

the upper back body.

Think of your spine.

Then let's go for a little ride here.

So nice and slow, drawing circles with the nose

all the way up and around.

And closing the eyes to really feel what's going on today.

And reversing the circle as you're ready.

And then bring it back to center.

Okay, this time fingertips come to the shoulders,

the deltoids, the shoulders.

Then we're gonna draw the elbows together to kiss

or to try to kiss,

Up, around, really exaggerate this movement slowly

and back down.

Just a couple of circles here.

Keep long in your side waist.

And the next time you come up around and down

we're gonna keep them down, heart lifted, trapezius,

this muscle here, nice and relaxed.

Hey, buddy.

We're gonna inhale, twist to the right

so turn your heart and your chest to look to the right.

Exhale, twist to the left, slow to start.

Inhale to the right.

Exhale to the left.

Now we're gonna start to pick it up here.

Inhale, right.

Exhale, left.

Inhale.

Exhale. Keep it going.

Start to pick up the pace.

Massage the internal organs.

Keep the neck, particularly the back of the neck

nice and long by tucking your chin.

Your gaze, your heart, your center all stay in line.

Alright, keep it going.

You've just now dropped in, you got this.

Inhaling to the right, exhaling sharply to the left.

Same thing, really feel

what this is potentially asking you

to look at or feel in your body.

Just notice the sensation.

We're here for 10,

nine,

eight,

seven,

six,

five,

four,

three,

two and release.

Allow the fingers to rest gently

at your sides or on your lap. Take a deep breath in.

And exhale, let it go.

Just take a moment to pause and notice how you feel.

So I find that pranayama, that exercise,

particularly nourishing.

It kind of moves stagnant energy

that I feel like might collected in my chest

or kind of thoracic spine area.

I can feel my lungs.

Okay.

And then as you're ready, nice and slow

let's come forward on to all fours.

You can feel free to use blanket to pad the knees

since you have it here, why not.

If you don't need it or don't want it rather,

you can toss it to the side for now.

And we'll drop the belly, open the chest to look forward.

Exhale, send the hips back, round through the spine,

chin to chest.

So a little Cat variation.

Lift the hips up, drop the belly, open the heart forward.

Breathe in.

And exhale, round the spine, send the hips back,

maybe claw through the fingertips.

Again, hips up, heart forward, long belly here.

Breathe in.

And exhale, send the hips back, claw through the fingertips,

hug those low ribs in.

Good. Inhale to a nice neutral spine now, Tabletop Position.

We'll walk the toes in line with the hips,

really draw the navel up to the spine

to support your low back.

Inhale, extend the right foot out, left arm forward.

Exhale round through.

Inhale, extend.

Exhale round through.

Inhale, extend.

Exhale round through.

Hold it here, squeeze and lift for three, two

and on the one, we release back down to Tabletop Position.

Here we go.

Inhale, extend the left leg, right fingertips forward.

Exhale round it through. Find your breath.

Inhale, extend it forward.

Exhale round it through.

Inhale, extend.

And exhale, round it through.

Hold it here, squeeze and lift for three, two,

press away from your left palm

and then on the one, release everything.

Walk the hands forward, curl the toes under,

send the hips of high and back, Downward Facing Dog.

Now walk your hands out as wide as your mat here.

Press firmly into your index finger and thumb.

Keep that rooted as you then move

your upper arm bones externally left to right.

So in a way you're connecting with the palms,

you're keeping the elbow creases shining forward

and then you're extending the upper arms

to move a little more externally left to right.

There's a lot going on there.

So we're creating stability.

Now bend your knees, send your hips up high and back

and melt your heart towards the tops of your thighs.

Now take a second here to shake the head gently,

very gently.

Yes, maybe nod no.

Beautiful. Then lower the knees to the ground.

Send the right foot up towards the sky.

Walk the left knee back just a bit

so you feel a nice big stretch

in the front of that left hip crease

and the right knee is over the right ankle.

Beautiful, we're gonna press up

to the top of the right thigh.

Interlace the fingertips, bring them behind the head.

Lift the chest as you press your head back into your hands,

elbows nice and wide.

Inhale in here and exhale to release.

Nice and easy, you're just gonna walk the right knee back

and then send the left leg up high.

Inch the right knee back just a little bit.

And when you're ready, squeeze the inner thighs.

Feel that lift in the pelvic floor

to support you as you press up.

Interlace the fingertips, maybe try opposite binds

so maybe opposite thumb on top here

as you come into this little neck hammock here.

Press the head firmly into the hands

as you open the elbows wide.

Inhale, breathe in, breathe in, breathe in.

Good, and then exhale.

Find your way back to Tabletop Position.

Walk the knees wide. Bring the toes together.

Left hand to the center of the mat

as the right fingertips come behind to the sacrum.

Inhale, open the chest.

Spiral your heart up towards the sky.

Careful not to crunch the neck here.

Stay here for a couple breaths.

And on your next breath,

reach the right arm up towards the sky.

As you exhale, thread the needle here.

You're gonna bring your right ear, right shoulder

to the earth.

Left fingertips press into the yoga mat

as a way of really kind of pushing into the earth

to create a deeper stretch in the upper back body

and the shoulder.

Find comfort in the sound of your breath.

And then plant your left palm all the way on to the ground,

use it to press slowly back up.

Right hand comes to the earth.

We'll take the left hand to the lower back to the sacrum.

And careful not to collapse in your right shoulder here.

So you wanna create lots of space

between the right ear and the right shoulder

and then will start to spiral the chest,

the heart up towards the sky.

And you'll find your edge here in the spine.

Breathing deep here.

So we tend to kind of twist the parts of the spine

that are easy and more malleable.

And yoga practice with patience and with breath

can allow us to kind of move through

some of these more tight places,

push along stagnant energy

and ultimately leave us feeling more like ourselves,

more comfortable in our skin and nourished.

On your next inhale,

send the left fingertips, ooh, up towards the sky

and exhale to thread the needle on the other side.

Left shoulder, left ear coming down to the ground.

Right fingertips finding the mat for a little leverage.

Breathe nice, wide lateral breath here.

Think about if you had gills,

just breathing into the sides of the torso.

And then slowly pressing into your right palm,

coming all the way back up.

We're gonna walk the knees forward.

Swing the legs to one side, any side.

If you have a blanket or a towel,

you're gonna roll it up now or fold it out

depending on what you have

to be a little prop for your neck.

And then you're gonna come on down back to the ground,

place your neck on your prop

and allow the feet to come as wide as the yoga mat

with the knees falling in towards center.

Soften through the bowl of the pelvis,

bring your hands to your belly.

And relax your shoulders.

Take a deep breath in.

And exhale to empty it out.

Coming into a

constructive rest posture here,

belly rises as you breathe in fully.

And then think of your exhale here like a tea kettle,

just a slow, soft, even hiss.

And really see how long you can extend that exhale

before it's time to take a nice nourishing fresh

in breath.

Take one more cycle here,

inhaling deeply

and then exhaling slowly, completely.

And then just allow your breath to return once again

to a nice, natural, easy rhythm,

whatever comes easy.

Like petals opening up, blossoming,

you're gonna slowly send your right palm to the right

and left palm to the left.

So your hands are now open, palm face up.

And keep your head heavy, shoulders relaxed

as you allow both knees,

you can keep the feet where they are,

keep the feet where they are as you allow both knees

to melt over towards the right.

Option here, to take the right ankle cross it

over the top of the left thigh.

Breathe in.

And breathe out to release and over to the other side.

Breathe in.

And exhale to release.

Extend the legs out long

or you can return to that constructive rest posture.

We've come to the end of our practice.

So close your eyes here

and in the spirit of today's theme,

just take one last moment to feel

your body,

to notice your breath

and say one loving,

kind thing to yourself.

As you're ready, bring the palms together.

Thumbs up to the forehead.

Feel the pressure of your thumbs right there

between the brows.

Wiggle your toes. Take a deep breath in

and we'll close by whispering thank you

or I love you or we did it

or Namaste.

(upbeat music)