WEBVTT

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- Hello everyone,
welcome to Breath,

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your 30 day yoga journey.

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I'm Adriene, this is Benji,

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and we are so glad you are here.

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It is Day 1,

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setting the tone for the
whole beautiful story,

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Invite.

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Let's get started.

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(bright upbeat piano music)

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Hello my darling friends.
Welcome.

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Let's begin our Day 1 practice

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in a nice comfortable seat.

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And if you can, sit up on
a little blanket, or towel,

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or a block if you have one,

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maybe inviting the hips to be

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a little bit
higher than the knees.

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Thank you so
much for being here.

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As you're ready,
sit up nice and tall.

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And when you're ready,
just tuck your chin slightly

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to invite a lengthening
in the back of the neck.

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We're gonna start
nice and slow here,

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so just take a moment to land.

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Growing tall in the spine.

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And right away, begin to
notice if you're holding

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or clenching in
any areas of the body.

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Maybe the toes,
the fingers, the jaw,

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the shoulders, 
around the neck,

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in the trapezius
muscles perhaps.

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Maybe even in the
glutes or the hip area,

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feeling a holding
or a clenching.

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Just begin to
notice if you're holding

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or clenching in any area,

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and of course, just by
bringing our attention to that,

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we might invite a softening.

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We may not be able to
hit the relax button,

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but we're slowly
inviting our awareness

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inward.

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And responding to the
things that we notice,

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the things that we find.

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Then if you feel comfortable,
this is the beginning

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of a long and beautiful journey,

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so take your
time with everything,

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but if you feel comfortable,
close your eyes here.

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And

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from a very
real place of

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love, and care, and friendship,

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I know that sounds a
little cheesy, but I mean it,

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from a very real place,
from my heart we'll say,

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I invite us to bring our
attention to the breath.

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And if this
first day feels like,

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"Oh, when are we
gonna get moving,"

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just remember the theme
of our whole journey here.

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And if you were able to watch
the welcome video experience,

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the welcome video,

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keep in mind this 
idea of a slow burn.

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Inviting yourself to slip
into the role of the observer.

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When we tend to move fast,

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or add too many
things to the pot,

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it becomes a little
bit harder to reside

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in that role of the observer.

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So just observing
the breath as it is,

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you may have already felt inspired
to take a deeper breath,

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or a more conscious breath,
and if so, that's wonderful.

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Follow that urge.

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Just a couple more
quiet moments here.

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Simply inviting yourself

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to notice the breath.

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Inviting yourself

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to slip into the 
role of the observer.

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And if you did not close 
your eyes for this intro,

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this tuning in,
that's totally great,

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that's wonderful, no problem,

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but maybe I'll invite you
to just soften your gaze.

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Maybe you send your gaze,
your focus, down past your nose.

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Inviting the intention inwards.

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So tending to
your inner world here.

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Today's practice,
all about listening.

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So we're slowing it down.

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And we'll take Benji's cue,

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he just let out a big,
long, audible exhale,

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and we'll start
to breathe together.

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The beginning of this
journey's a special one

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because this is a theme

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that I think can really 
connect us as people,

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whether you are
into that or not,

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or whether you
signed up for this journey

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seeking that or not, 
it inevitably will connect us,

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so let's kick it
off here officially

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with a deep inhale in
together through the nose,

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breathe in, nice and easy.

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And for now exhale
out the nose or mouth,

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whatever feels good.

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And again, big inhale
in through the nostrils.

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And exhale out through the
nose or mouth, you choose.

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And one more deep breath in.

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And long breath out.

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Beautiful.

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Bring the palms together,

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drop the head down
towards the hands.

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Draw your chin actively 
in towards the chest,

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and remain nice and tall
from the base of the spine,

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all the way up to the
base of the neck here.

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So the core is already
working here a little bit,

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believe it or not.

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The palms are
gently pressing together.

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We're starting
to feel this stretch

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in the back of 
the neck, the traps

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as we draw the shoulders down,

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we can feel that
maybe a little more.

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Again, notice where
you're holding or clenching

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and invite a softening to
happen around those areas.

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Perhaps wrinkling 
the forehead or the brow,

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softening through the jaw.

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And we'll take
one more breath here,

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hands in prayer, head bowed.

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Inhale in.

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And exhale to slowly release.

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Lift the head, lift the chin.

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You can open the eyes here.

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So today's practice 
is nice and slow,

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setting the tone
for our journey.

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It will pick up with speed.

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You will have days
where you feel the burn,

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(laughs)

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but please be
patient with yourself,

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and please be patient
with me in this program

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as we take necessary steps 
to invite a deeper listening in,

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alright, with our 
Day 1 Invite practice.

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So we'll bring the fingertips
out here, left to right,

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sit up nice and tall.

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And nice and slow, inhale,
sweep the fingertips

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all the way up
through this halfway point,

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in line with the shoulders,

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and then all the way up towards
the sky as you breathe in.

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And then exhale, 
try to use the full exhale

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to float the fingertips down.

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So right away, we're synchronizing

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breath and movement.

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Inhale to lift it
up nice and slow.

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And exhale to float it down.

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So that's the vinyasa 
here in the warmup.

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You can close your eyes

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or invite that soft gaze
down past your nose

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as we inhale to lift up.

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And exhale to float it down.

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Now, I invite
you to find nuance,

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whatever that means to you.

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It will be individual.

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It will be unique to every body

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and energy level
arriving here today.

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Inhaling to sweep the arms up.

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And exhaling to float them down.

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So the arms may be
getting a little tired

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if you're new to the practice.

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Stick with it, you got this.
Inhale, reach it up.

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Exhale, float it down.

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Let's do these
last two together.

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So here we go, 
nice and slow, big inhale.

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Fingertips reach all the way up.

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And slow exhale,
fingertips gently float down,

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maybe fingertips kiss
the earth at the bottom.

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(mimics kissing)

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Last one, inhale. 
All the way up.

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And exhale to float it down.

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From here, bring the palms
face up on the knees or thighs.

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Just take a
second here to listen

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to the sound of your breath.

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Again, today's all about
just inviting that listening in,

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and if it feels challenging,
or difficult,

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or like you're ready
for some Chaturangas,

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I totally get it.

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But we're gonna
try to train ourselves

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to focus on the breath.

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Focus our 
awareness on the breath.

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Good, and then after a
little observation moment,

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a moment of stillness,

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we'll come forward onto
all fours, nice and easy.

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If it feels right
to pad the knees,

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you can use your bath towel,
or your blanket

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to create a little extra
cushion for the knees here.

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We're gonna come
to Tabletop Position,

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aligning the wrists
underneath the shoulders,

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the knees right
underneath the hip points.

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So not too wide, not too narrow.

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Feeling as
though you're creating

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a nice strong base for yourself.

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So we work to create a
nice foundation, the asana,

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building from the ground up.

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On this journey, 
same thing with the breath.

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Building a really
strong foundation

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with the awareness of breath

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so that as we start to
layer on breath technique

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and other fun stuff,
we've already started

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a lifelong romance,

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new flavor to the
relationship with the breath.

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Okay, I'm gonna
stop talking about that,

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and let's do
some spinal flexion.

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Here we go, drop the belly.

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Inhale, open the chest.

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Look forward.

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Nice and slow, exhale,
navel draws up.

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We press into the palms,

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press through the
tops of the feet,

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crown of the head drops down.

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Arching the back.

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Moving slow with purpose.

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So intentionally moving slower here.

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Inhale, drop the belly.

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And exhale.

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Hug those low ribs up, up, up.

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Feel the skin in
the back stretch.

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Press into the fingerprints.

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And one more slow one. 
Inhale, drop the belly.

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See if you can find nuance,
invite an awareness

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of nuance in.
Whatever that means to you.

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Exhaling.

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Arching the back,
drawing the navel up,

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pressing into the tops
of the feet and the palms.

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Excellent, now you can begin
to speed it up a little bit.

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Maybe find what feels good,
moving with your breath.

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Inhaling to drop the belly.

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Exhaling to round
through the spine.

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You can find a rhythm
here that feels good.

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But see if you can
follow your breath.

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Marrying the action, or
the movement, to the breath.

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Marrying the
breath to the action.

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Alright, from here come back

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to a nice neutral spine, 
Tabletop Position.

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We're gonna curl the toes under.

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We're gonna walk the hands back.

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Sits bones, hips go back,

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and we're gonna stretch through 
the fascia of the foot here.

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So keep the hands on
the ground here to start,

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especially if this is new,

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like your dogs are
going to be speaking to you.

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Take a breath or two here,

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and then if it feels right,

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you can walk the hands all
the way up to the hip creases.

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You might even take your hands,

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and get that pinky toe on
the ground if it's not there.

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Sit up nice and tall.

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If you take the
hands off the ground,

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lift up from the pelvic floor.

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Start to find that
midline even here.

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Let's take one
more deep breath in.

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Long breath out.

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And then come
forward back onto all fours.

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We will uncurl the toes.

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And from here we're
gonna take the right hand,

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we're gonna turn
it around clockwise,

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so that the fingertips are
facing towards my right knee.

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Use your left hand for
a little stability here,

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and nice and slow, we're gonna
move in a circular direction.

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So you can think about
moving your chest, or your core,

00:15:29.310 --> 00:15:33.853
your heart center, or your 
solar plexus in a circle.

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And you're gonna try to
keep all of your fingerprints

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on the ground for this.

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And this can be very small.

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Especially if you
have a lot of tightness

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in the wrists and the forearms.

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We have a fair amount 
of yoga ahead of us

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so we're setting
ourself up for greatness.

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Alright, reverse your
circle if you haven't already,

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and invite your awareness 
back to your breath.

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Alright, then
we'll release that,

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come back to Tabletop Position.

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Grounding now
through the right hand.

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We'll take the left fingers,

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turn them around
towards the body.

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Breathe here, pressing
into the fingerprints.

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Again, we're
using that right hand

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to kind of
support this movement,

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or this therapy in the left arm.

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And then nice and easy,
soft and easy,

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no need to push,

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moving in a circular direction.

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Keep an awareness
in the neck here.

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Notice I'm not
dropping the neck,

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but always remembering the neck

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is an extension of the spine.

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Reverse the circle,
nice and easy.

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This way could feel
a bit different too.

00:17:03.830 --> 00:17:04.770
This is so great.

00:17:04.770 --> 00:17:07.230
Think about all the time
we spend holding our phones,

00:17:07.230 --> 00:17:10.900
and on computers and

00:17:10.900 --> 00:17:12.500
even playing instruments.

00:17:12.500 --> 00:17:15.410
Just so nice, especially if
you want to get more into yoga,

00:17:15.410 --> 00:17:18.217
it's a good thing to
spend some time on the hands

00:17:18.217 --> 00:17:20.570
and the wrists
and the forearms,

00:17:20.570 --> 00:17:23.210
but also connect that to
the midline and the spine.

00:17:23.210 --> 00:17:25.200
That's why it's
good to get in the habit

00:17:25.200 --> 00:17:27.290
of not collapsing in the neck.

00:17:27.290 --> 00:17:29.390
Alright, let's
release that baby.

00:17:29.390 --> 00:17:32.370
Let's walk the knees
as wide as the yoga mat.

00:17:32.370 --> 00:17:36.330
Bring the big toes to touch,
send the hips back.

00:17:36.330 --> 00:17:38.760
Spider crawl the fingertips
towards the front of the mat.

00:17:38.760 --> 00:17:41.897
Take the deepest
breath you've taken all day.

00:17:43.840 --> 00:17:47.270
And as you exhale, melt your
heart down towards the ground,

00:17:47.270 --> 00:17:49.980
forehead towards the earth.

00:17:49.980 --> 00:17:55.427
Three deep breaths here
in Extended Child's Pose.

00:18:04.020 --> 00:18:07.396
This is a good shape to

00:18:07.396 --> 00:18:09.280
invite your awareness 
to your breath

00:18:09.280 --> 00:18:12.260
and see if you can breathe wide.

00:18:12.260 --> 00:18:14.580
What does that mean, Adriene?

00:18:14.580 --> 00:18:15.870
Find a lateral breath.

00:18:15.870 --> 00:18:20.713
One that feels like it fills the
lungs and expands the rib cage.

00:18:26.400 --> 00:18:29.390
And then press into the
tops of the feet slowly.

00:18:29.390 --> 00:18:32.263
Make your way back
to Tabletop Position.

00:18:33.370 --> 00:18:36.830
We have lots of time here to
play with that lateral breath,

00:18:36.830 --> 00:18:40.117
so no need to worry about

00:18:40.117 --> 00:18:42.330
getting in or 
doing it right here.

00:18:42.330 --> 00:18:44.110
We're gonna walk
the palms forward now

00:18:44.110 --> 00:18:46.570
from Tabletop
Position just a bit.

00:18:46.570 --> 00:18:48.990
Upper arm bones
rotate externally.

00:18:48.990 --> 00:18:50.420
We keep the knuckles

00:18:50.420 --> 00:18:52.610
and the fingerprints
rooted to the ground,

00:18:52.610 --> 00:18:54.170
as we curl the toes under,

00:18:54.170 --> 00:18:56.013
take a deep breath in here.

00:18:57.240 --> 00:19:01.260
And on an exhale, lift the
hips up high, nice and slow,

00:19:01.260 --> 00:19:05.570
and back, nice and slow,
Downward Facing Dog.

00:19:05.570 --> 00:19:10.150
Now keep that strong commitment
in the hands to the earth

00:19:10.150 --> 00:19:14.550
as you begin to bend
the knees one at a time.

00:19:14.550 --> 00:19:17.100
Again, waking up the feet,

00:19:17.100 --> 00:19:18.960
stretching through
the fascia the foot,

00:19:18.960 --> 00:19:23.163
the achilles, the ankle, 
of course, the calves,

00:19:24.660 --> 00:19:26.532
the backs of the knees.

00:19:28.400 --> 00:19:32.260
Inviting the 
hamstrings to lengthen

00:19:32.260 --> 00:19:34.612
ever so slightly.

00:19:36.010 --> 00:19:37.445
Mmm.

00:19:38.870 --> 00:19:41.200
External rotation
in the shoulders.

00:19:41.200 --> 00:19:43.963
Nice, strong
stable shoulders here.

00:19:44.920 --> 00:19:46.310
We're getting there,
we're getting there.

00:19:46.310 --> 00:19:49.220
Now from here, we're
gonna hug the low ribs just

00:19:49.220 --> 00:19:52.690
in a bit to feel the
core muscles turn on.

00:19:52.690 --> 00:19:55.540
So we're hugging the
low ribs in just a bit.

00:19:55.540 --> 00:19:57.160
Turning on the core.

00:19:57.160 --> 00:19:58.710
Then we're gonna
straighten both legs.

00:19:58.710 --> 00:20:00.890
Don't worry about the
heels touching the ground.

00:20:00.890 --> 00:20:01.950
Make sure you're not holding

00:20:01.950 --> 00:20:03.870
or gripping in
the head or the neck.

00:20:03.870 --> 00:20:06.420
We're here for three,
breathe deep.

00:20:06.420 --> 00:20:10.350
Two, an on the one, we're
gonna slowly bend both knees,

00:20:10.350 --> 00:20:13.460
and take baby steps 
slowly, slowly, slowly

00:20:13.460 --> 00:20:15.100
to the top of the mat.

00:20:17.230 --> 00:20:20.730
When you arrive, 
walk the feet hip width apart,

00:20:20.730 --> 00:20:23.011
so you have a nice bit of space

00:20:23.011 --> 00:20:24.500
between the arches of the feet,

00:20:24.500 --> 00:20:27.310
and then bend both
knees to relax the weight

00:20:27.310 --> 00:20:30.360
of your head over,
relax your shoulders.

00:20:30.360 --> 00:20:33.341
Relax the elbows, the hands,

00:20:34.410 --> 00:20:37.234
and soften through the jaw.

00:20:39.640 --> 00:20:43.273
Now bring your awareness
to the soles of your feet.

00:20:44.200 --> 00:20:48.030
To the way in which
your feet are connected now

00:20:48.030 --> 00:20:50.606
to the yoga mat
or to the ground.

00:20:51.840 --> 00:20:55.570
And see if you can really
exaggerate a bit of connection

00:20:56.540 --> 00:20:58.100
through the four
corners of the feet.

00:20:58.100 --> 00:21:01.000
So the ball joint
of the big toe mound,

00:21:01.000 --> 00:21:03.460
the ball joint of
the pinky toe mound,

00:21:03.460 --> 00:21:05.860
and the back two
corners of your heels.

00:21:05.860 --> 00:21:07.902
Glue them down.

00:21:11.510 --> 00:21:12.530
Then see what happens

00:21:12.530 --> 00:21:14.880
if you start to lift
up just energetically,

00:21:14.880 --> 00:21:17.213
just a little awareness 
from your arches.

00:21:18.180 --> 00:21:20.874
And then let
that energy continue

00:21:20.874 --> 00:21:23.360
up through the inner ankle,

00:21:23.360 --> 00:21:28.320
inner calf, the inseam of
the legs, the inner thigh.

00:21:28.320 --> 00:21:30.640
And then keep
that energy rolling up

00:21:30.640 --> 00:21:33.010
and let that be
what inspires you

00:21:33.010 --> 00:21:37.701
to slowly roll up to
standing like a ragdoll.

00:21:45.640 --> 00:21:49.011
Now as you slowly stack

00:21:50.853 --> 00:21:53.860
head over heart
and heart over pelvis,

00:21:53.860 --> 00:21:55.420
bring your attention back down

00:21:55.420 --> 00:21:57.170
to the four corners of the feet,

00:21:57.170 --> 00:21:59.460
and really, really
pin those four corners

00:21:59.460 --> 00:22:02.700
down, down, down,
and use that image

00:22:02.700 --> 00:22:05.452
to draw energy
up from the earth.

00:22:08.330 --> 00:22:13.310
It's just an invitation,
just a offering, right?

00:22:13.310 --> 00:22:15.525
Just to see what you can find.

00:22:18.895 --> 00:22:21.210
Something that could 
be very helpful (laughs)

00:22:21.210 --> 00:22:23.000
on this journey.

00:22:23.000 --> 00:22:26.403
Alright, here we go, take a
deep breath in, Mountain Pose.

00:22:27.350 --> 00:22:28.240
Big sip of air.

00:22:28.240 --> 00:22:30.900
Exhale, relax the 
shoulders down.

00:22:30.900 --> 00:22:32.440
We're nice and
grounded through the feet.

00:22:32.440 --> 00:22:36.100
We're lifting
energy up from the feet.

00:22:36.100 --> 00:22:40.170
We're finding
this sense of lifting

00:22:40.170 --> 00:22:41.560
and grounding right away,

00:22:41.560 --> 00:22:43.130
which we'll talk
more about later,

00:22:43.130 --> 00:22:46.230
but these two kind
of opposing energies,

00:22:46.230 --> 00:22:48.143
we invite awareness in.

00:22:50.960 --> 00:22:52.270
When you're ready, inhale,

00:22:52.270 --> 00:22:54.230
reach the fingertips 
up towards the sky.

00:22:54.230 --> 00:22:56.800
Big breath in, big stretch.

00:22:56.800 --> 00:22:59.990
Exhale, bend the knees,
wiggle the fingertips.

00:22:59.990 --> 00:23:01.970
Go ahead and float it
all the way back down

00:23:01.970 --> 00:23:03.668
into that Forward Fold.

00:23:04.640 --> 00:23:05.473
Excellent.

00:23:05.473 --> 00:23:09.740
Take a second here to
breathe into your belly.

00:23:09.740 --> 00:23:13.960
So inhale, see if you can feel
a deep breath into the belly.

00:23:13.960 --> 00:23:17.210
And as you play here with
a couple deep belly breaths,

00:23:17.210 --> 00:23:19.970
you might rock a
little side to side,

00:23:19.970 --> 00:23:23.610
clasping opposite elbow
with the opposite hand.

00:23:23.610 --> 00:23:27.190
You might shake the head
a little yes, a little no.

00:23:27.190 --> 00:23:28.880
You might have
found a little connection

00:23:28.880 --> 00:23:30.180
with four corners of the feet,

00:23:30.180 --> 00:23:32.510
and you might be
enjoying instead just working

00:23:32.510 --> 00:23:35.210
on the breath here in stillness.

00:23:35.210 --> 00:23:37.763
Making sure the
head is nice and heavy.

00:23:40.020 --> 00:23:42.453
After about three breaths here,

00:23:43.840 --> 00:23:46.686
we'll release the
arms if they're clasped.

00:23:47.850 --> 00:23:50.300
And we're gonna slide
the hands on an inhale

00:23:50.300 --> 00:23:52.930
all the way up past the shins,

00:23:52.930 --> 00:23:56.107
past the knee caps, 
to the tops of the thighs.

00:23:56.107 --> 00:23:59.585
Then we'll send the
crown of the head forward.

00:23:59.585 --> 00:24:02.220
Tug the elbows in and back.

00:24:02.220 --> 00:24:04.140
Draw the shoulders
away from the ears.

00:24:04.140 --> 00:24:05.450
Find length in the spine,

00:24:05.450 --> 00:24:07.380
as if you were in
that Tabletop Position.

00:24:07.380 --> 00:24:12.380
So there's a nice long line
from the crown to the tail.

00:24:13.200 --> 00:24:15.930
Good, then inhale, draw
the shoulder blades together.

00:24:15.930 --> 00:24:17.950
One more breath here.

00:24:17.950 --> 00:24:20.890
And then exhale, 
slide it all down, let it all go,

00:24:20.890 --> 00:24:22.990
and that was a great experiment.

00:24:22.990 --> 00:24:24.555
Beautiful, root to rise here.

00:24:24.555 --> 00:24:25.810
Ground through the feet.

00:24:25.810 --> 00:24:27.040
Back up the way we came.

00:24:27.040 --> 00:24:31.240
Inhale, send the fingertips 
forward, up, and back.

00:24:31.240 --> 00:24:35.460
This time you might stand a
little taller, open the chest.

00:24:35.460 --> 00:24:37.590
And exhale, we're gonna
go right back down in it.

00:24:37.590 --> 00:24:40.552
So wiggle the fingertips,
Forward Fold.

00:24:40.552 --> 00:24:42.300
Bowing the head.

00:24:42.300 --> 00:24:44.860
Good, inhale. Slide the 
hands all the way up

00:24:44.860 --> 00:24:46.370
to the tops of the thighs.

00:24:46.370 --> 00:24:49.610
Pull the elbows in and back
like little grasshopper legs.

00:24:49.610 --> 00:24:51.580
Find length in the neck.

00:24:51.580 --> 00:24:54.940
And on an exhale,
soften and fold.

00:24:54.940 --> 00:24:57.470
Bring everything back in.

00:24:57.470 --> 00:24:58.670
Good, root to rise here.

00:24:58.670 --> 00:25:01.500
Inhale, reach for the sky,
spread the fingertips,

00:25:01.500 --> 00:25:04.160
open the chest, lift your heart.

00:25:04.160 --> 00:25:06.930
And exhale, diving back in.

00:25:06.930 --> 00:25:08.250
Forward Fold.

00:25:08.250 --> 00:25:11.340
This time, inhale, slide the 
palms just to the shins.

00:25:11.340 --> 00:25:13.880
Stay rooted through all
four corners of the feet.

00:25:13.880 --> 00:25:15.730
Inhale, find length in the neck,

00:25:15.730 --> 00:25:18.480
nice flat back position 
or working toward it.

00:25:18.480 --> 00:25:20.512
Good, and exhale, let it go.

00:25:21.233 --> 00:25:22.380
Good, inhale.

00:25:22.380 --> 00:25:24.893
Reach for the sky,
big breath in.

00:25:26.390 --> 00:25:29.480
And exhale, Forward Fold,
all the way down.

00:25:29.480 --> 00:25:33.370
This time fingertips on the mat,
just another variation.

00:25:33.370 --> 00:25:34.630
Keep the fingertips on the mat

00:25:34.630 --> 00:25:37.078
as you inhale, look forward.

00:25:37.078 --> 00:25:38.950
Careful not to crunch
the back of the neck here.

00:25:38.950 --> 00:25:41.610
I have a great Benji view here.

00:25:41.610 --> 00:25:42.880
Not complaining.

00:25:42.880 --> 00:25:45.060
And then exhale, Forward Fold.

00:25:45.060 --> 00:25:48.069
Alright, last one, inhale,
reach all the way up.

00:25:48.069 --> 00:25:51.870
Big breath, big stretch,
fill the lungs.

00:25:51.870 --> 00:25:54.880
And exhale, rain it down,
Forward Fold.

00:25:54.880 --> 00:25:57.050
Soft fingers maybe here.

00:25:57.050 --> 00:26:00.810
Good, inhale, halfway lift,
check it out, your choice.

00:26:00.810 --> 00:26:02.930
You get to decide
where you put the palms.

00:26:02.930 --> 00:26:06.200
I'm gonna just invite
you to move with your breath

00:26:06.200 --> 00:26:08.800
when we come to
this part in the future,

00:26:08.800 --> 00:26:12.740
and find nice length
from the crown to the tail.

00:26:12.740 --> 00:26:15.910
So release it if you
haven't already, Forward Fold.

00:26:15.910 --> 00:26:17.786
Alright, we're gonna slowly

00:26:17.786 --> 00:26:19.180
bring the fingertips to the mat.

00:26:19.180 --> 00:26:21.470
We're gonna send
the left toes back,

00:26:21.470 --> 00:26:22.980
but you can move
nice and slow here.

00:26:22.980 --> 00:26:26.750
There's no reason to super
rush through these transitions.

00:26:26.750 --> 00:26:27.960
In fact, take your time,

00:26:27.960 --> 00:26:30.350
always really mindfully moving.

00:26:30.350 --> 00:26:33.990
Kind of simplifying
where we can, always.

00:26:33.990 --> 00:26:36.920
So left toes are back,
back knee is lifted here

00:26:36.920 --> 00:26:41.290
as we reach the left heel towards
the back edge of the mat.

00:26:41.290 --> 00:26:42.900
Good, then notice
if you're crashing

00:26:42.900 --> 00:26:44.340
down on your fingertips.

00:26:44.340 --> 00:26:46.790
See if there is anything,
there may not be,

00:26:46.790 --> 00:26:48.220
but see if there's
anything you can do

00:26:48.220 --> 00:26:50.040
to take some weight
off your fingertips

00:26:50.040 --> 00:26:53.263
by maybe engaging the
muscles of the thigh,

00:26:54.470 --> 00:26:58.910
the glutes, the core,
maybe squeezing the inner thighs

00:26:58.910 --> 00:27:00.320
to the center of the mat,

00:27:00.320 --> 00:27:03.610
so that you can come off
the fingertips just a bit.

00:27:03.610 --> 00:27:06.310
Beautiful, now inhale,
carve a line with your nose

00:27:06.310 --> 00:27:08.170
look forward,
kind of open the chest

00:27:08.170 --> 00:27:09.630
towards the front of your mat.

00:27:09.630 --> 00:27:10.463
You're doing great.

00:27:10.463 --> 00:27:12.790
If you're shaking here
already you're not alone.

00:27:12.790 --> 00:27:13.910
I promise you.

00:27:13.910 --> 00:27:15.433
Take a deep breath in.

00:27:15.433 --> 00:27:19.300
And then exhale, 
lower the left knee to the mat.

00:27:19.300 --> 00:27:22.430
Come on to the top
of that left foot.

00:27:22.430 --> 00:27:24.370
Beautiful, and on
your next breath in,

00:27:24.370 --> 00:27:26.600
ground through all four
corners of your right foot

00:27:26.600 --> 00:27:30.690
as you sweep the fingertips 
forward, up, and back.

00:27:30.690 --> 00:27:33.070
Now careful not to
dump all of your weight

00:27:33.070 --> 00:27:34.939
into that front hip.

00:27:34.939 --> 00:27:37.700
Pull the right hip crease
back and find your center.

00:27:37.700 --> 00:27:39.470
Find a little bit
of core engagement,

00:27:39.470 --> 00:27:42.323
even if it's way deep, deep,
deep, deep, deep down in there.

00:27:42.323 --> 00:27:43.580
(chuckles)

00:27:43.580 --> 00:27:45.240
Thumbs back, pinkies forward.

00:27:45.240 --> 00:27:47.830
Inhale, you might
carve a line with your nose

00:27:47.830 --> 00:27:51.370
up to look up towards
the ceiling or the sky.

00:27:51.370 --> 00:27:52.530
And then exhale,

00:27:52.530 --> 00:27:54.836
soften the fingertips,
bend the elbows.

00:27:54.836 --> 00:27:58.670
Bring it all the way back
down to your nice low lunge.

00:27:58.670 --> 00:28:01.490
You're doing great.
Inhale to look forward.

00:28:01.490 --> 00:28:04.710
Benji view for me,
and then exhale,

00:28:04.710 --> 00:28:06.290
pull the right hip crease back

00:28:06.290 --> 00:28:08.504
as you send the hips back,

00:28:08.504 --> 00:28:11.586
keeping this right
foot nice and flexed.

00:28:12.730 --> 00:28:16.270
So whether you've been in
this runner's stretch before,

00:28:16.270 --> 00:28:20.240
or not, see if you can
really give a nice deep bend

00:28:20.240 --> 00:28:22.678
to that right knee,
and then find an inhale

00:28:22.678 --> 00:28:25.290
to look forward.

00:28:25.290 --> 00:28:29.710
And an exhale to bow the
head in towards the heart.

00:28:29.710 --> 00:28:30.990
So again, maybe in the past,

00:28:30.990 --> 00:28:32.630
you've kept a
nice lock knee here.

00:28:32.630 --> 00:28:34.990
See if you can bend
it pretty generously.

00:28:34.990 --> 00:28:37.913
Pull the right hip crease back,
inhale, look forward.

00:28:39.520 --> 00:28:42.206
And exhale, draw the
chin into the chest.

00:28:43.890 --> 00:28:45.850
Good, one more time.
Inhale, look forward.

00:28:45.850 --> 00:28:48.293
Careful to not crash
on the fingertips here.

00:28:49.350 --> 00:28:51.880
Exhale, chin to chest.

00:28:51.880 --> 00:28:55.260
Good, then inhale the
roll all the way through.

00:28:55.260 --> 00:28:57.730
Left hand comes to the mat.

00:28:57.730 --> 00:29:01.540
Right thumb comes to
the right hip crease.

00:29:01.540 --> 00:29:05.530
Now use that thumb to pull
the right hip crease back.

00:29:05.530 --> 00:29:08.270
Right knee is
over the right ankle.

00:29:08.270 --> 00:29:10.460
Good, then maybe from here
we send the right fingertips

00:29:10.460 --> 00:29:12.407
all the way up towards the sky.

00:29:12.407 --> 00:29:14.050
And you can keep
the back knee lowered,

00:29:14.050 --> 00:29:15.780
or maybe from here,

00:29:15.780 --> 00:29:16.980
following our breath,

00:29:16.980 --> 00:29:21.203
we curl the toes under
and lift that left knee up.

00:29:22.060 --> 00:29:24.440
Squeeze the inner
thighs towards the mid line.

00:29:24.440 --> 00:29:26.200
You might find
more rotation here,

00:29:26.200 --> 00:29:29.827
as you slowly
breathe in and out.

00:29:29.827 --> 00:29:34.560
Finding a sweet rotation in
the rib cage, in the spine.

00:29:34.560 --> 00:29:36.950
Maybe eventually
turning your gaze

00:29:36.950 --> 00:29:38.700
all the way up towards the sky.

00:29:39.670 --> 00:29:41.290
Good, inhale.

00:29:41.290 --> 00:29:44.480
Fill it up, 
nice big wide breath.

00:29:44.480 --> 00:29:46.730
And then use the
exhale to soften,

00:29:46.730 --> 00:29:49.100
and bring it all back down.

00:29:49.100 --> 00:29:49.933
Alright, here we go.

00:29:49.933 --> 00:29:54.083
Plant the palms, step the 
right toes back for Plank Pose.

00:29:55.190 --> 00:29:57.230
So we're pressing
into the knuckles,

00:29:57.230 --> 00:30:00.270
we're pressing into the space

00:30:00.270 --> 00:30:02.210
between the index
finger and thumb.

00:30:02.210 --> 00:30:04.230
We're clawing
through the fingertips.

00:30:04.230 --> 00:30:07.810
Basically the hand to earth 
connection here is strong.

00:30:07.810 --> 00:30:09.859
We're reaching the heels back.

00:30:11.760 --> 00:30:13.427
And then we can bring
it onto the knees here

00:30:13.427 --> 00:30:15.570
if we want, and maybe
even lifting the toes,

00:30:15.570 --> 00:30:17.600
crossing the ankles for fun.

00:30:17.600 --> 00:30:20.220
So you're in a Plank
with the knees lifted,

00:30:20.220 --> 00:30:23.670
or you're in a Half Plank with
the knees on the ground here.

00:30:23.670 --> 00:30:25.948
I highly recommend
lowering the knees

00:30:25.948 --> 00:30:28.320
if you are new to the practice

00:30:28.320 --> 00:30:31.673
or building stability,
in addition to strength.

00:30:33.320 --> 00:30:36.650
Alright, we're here
for three, two, one.

00:30:36.650 --> 00:30:38.540
Everyone lower all
the way to the belly.

00:30:38.540 --> 00:30:39.960
Take a deep breath in.

00:30:39.960 --> 00:30:42.230
Ooh, there's a
little heat there.

00:30:42.230 --> 00:30:44.389
Long breath out.

00:30:44.389 --> 00:30:46.912
Walk the hands in
line with the rib cage.

00:30:46.912 --> 00:30:48.637
Press the tops of the feet,

00:30:48.637 --> 00:30:50.820
the pubic bone into the earth,

00:30:50.820 --> 00:30:55.263
press into your hands and
slowly inhale, Baby Cobra.

00:30:56.780 --> 00:31:00.300
Oh man, this is the
best Benji view ever.

00:31:00.300 --> 00:31:02.529
Exhale, forehead kisses the mat.

00:31:04.139 --> 00:31:06.520
Two more like that,
strong foundation here.

00:31:06.520 --> 00:31:08.130
Inhale, lift it up.

00:31:08.130 --> 00:31:09.604
Maybe a little higher.

00:31:10.830 --> 00:31:13.330
And exhale, forehead kisses mat.

00:31:13.330 --> 00:31:16.340
Last one, squeeze those
elbows into the rib cage.

00:31:16.340 --> 00:31:19.393
Use your foundation,
inhale, we rise up.

00:31:20.810 --> 00:31:24.620
Building strong back,
nice and mindfully.

00:31:24.620 --> 00:31:27.530
And exhale to release, gorgeous.

00:31:27.530 --> 00:31:29.370
Curl the toes under.

00:31:29.370 --> 00:31:32.300
Option here to
press up to all fours.

00:31:32.300 --> 00:31:34.603
Tabletop Position,
or press up to Plank.

00:31:35.901 --> 00:31:37.180
Once you've made your choice,

00:31:37.180 --> 00:31:40.300
take a deep breath in,
nice wide lateral breath,

00:31:40.300 --> 00:31:42.300
and use the
exhale to send the hips

00:31:42.300 --> 00:31:44.713
up high and back,
Downward Facing Dog.

00:31:46.210 --> 00:31:48.914
Great, inhale in
through the nose here.

00:31:50.240 --> 00:31:52.590
And exhale out
through the mouth.

00:31:53.800 --> 00:31:56.705
Now seal the lips, 
in through the nostrils.

00:31:58.940 --> 00:32:00.782
And out through the nostrils.

00:32:03.405 --> 00:32:04.290
Beautiful.

00:32:04.290 --> 00:32:07.208
One more time, 
big inhale in through the nose.

00:32:09.700 --> 00:32:11.511
And out through the nose.

00:32:13.780 --> 00:32:15.780
Beautiful, bend the knees.

00:32:15.780 --> 00:32:17.620
Inhale to look forward.

00:32:17.620 --> 00:32:19.533
Exhale, you're gonna
repeat the baby steps

00:32:19.533 --> 00:32:21.200
like we did before,

00:32:21.200 --> 00:32:24.530
or you can take two steps,
a little bit of a ragdoll,

00:32:24.530 --> 00:32:28.321
or four steps, or if you
want to start to integrate a hop,

00:32:28.321 --> 00:32:30.363
we'll meet at 
the top of the mat.

00:32:31.650 --> 00:32:34.000
Feet together, really together.

00:32:34.000 --> 00:32:36.145
Take your time though,
there's no rush.

00:32:37.750 --> 00:32:40.640
And when you get there,
follow that inhale,

00:32:40.640 --> 00:32:44.683
lift up to a nice flat
back position, your version.

00:32:45.600 --> 00:32:48.730
Nice long neck, and then
exhale to soften and fold,

00:32:48.730 --> 00:32:50.630
let everything go.

00:32:50.630 --> 00:32:51.700
Beautiful.

00:32:51.700 --> 00:32:54.770
Fingertips on the earth, 
we slowly, don't rush it here,

00:32:54.770 --> 00:32:57.550
step the right toes back.

00:32:57.550 --> 00:32:59.777
Front knee over front ankle.

00:33:02.620 --> 00:33:05.850
Right heel reaches back
as we slowly carve a line

00:33:05.850 --> 00:33:09.433
with the nose forward,
opening up through the chest.

00:33:11.660 --> 00:33:16.660
Mmm, and opening up
through those front neck muscles,

00:33:18.120 --> 00:33:19.310
and throat.

00:33:19.310 --> 00:33:24.100
Alright, really taking the
time to breathe deep here.

00:33:24.100 --> 00:33:25.753
Moving nice and slow.

00:33:26.620 --> 00:33:27.773
Inhale in.

00:33:29.010 --> 00:33:33.050
And on an exhale, slowly lower
the right knee to the earth.

00:33:33.050 --> 00:33:34.810
Flip onto the top
of the right foot.

00:33:34.810 --> 00:33:37.150
Let this be part of
the root of this posture.

00:33:37.150 --> 00:33:39.550
So really strong connection
with that right foot.

00:33:39.550 --> 00:33:41.520
Can even give it a
little tap if you like.

00:33:41.520 --> 00:33:44.210
Squeeze the inner
thighs towards the midline,

00:33:44.210 --> 00:33:47.640
engage the muscles of
the thighs, the glutes.

00:33:47.640 --> 00:33:49.500
It can feel sometimes
as though you're pulling

00:33:49.500 --> 00:33:50.710
the left foot back,

00:33:50.710 --> 00:33:52.670
and dragging the
right knee forward.

00:33:52.670 --> 00:33:56.720
And then from a place
of connect, we'll inhale,

00:33:56.720 --> 00:34:01.187
reach the fingertips 
forward, up, and back.

00:34:03.960 --> 00:34:07.320
Crescent Lunge, lifting the 
heart up towards the sky.

00:34:07.320 --> 00:34:09.180
Maybe following your breath.

00:34:09.180 --> 00:34:12.622
Again, letting the breath lead
you here, best you can.

00:34:12.622 --> 00:34:14.880
Maybe following the breath,

00:34:14.880 --> 00:34:18.880
and sending the gaze all
the way up towards the ceiling,

00:34:18.880 --> 00:34:20.505
towards the sky.

00:34:21.940 --> 00:34:23.960
And then when you're ready,
follow an exhale.

00:34:23.960 --> 00:34:25.700
So inhale in big.

00:34:25.700 --> 00:34:29.010
Follow the exhale 
all the way down.

00:34:29.010 --> 00:34:31.010
Fingertips come
back to the earth,

00:34:31.010 --> 00:34:34.335
and we'll pull the left
hip crease back this time.

00:34:34.335 --> 00:34:37.120
Really flexing the
left toes towards the face,

00:34:37.120 --> 00:34:39.100
so towards your forehead.

00:34:39.100 --> 00:34:42.320
Then bring a generous
bend into that left knee,

00:34:42.320 --> 00:34:44.140
super generous,
and you can find,

00:34:44.140 --> 00:34:45.510
since you've already
done this on the other side,

00:34:45.510 --> 00:34:47.290
you can find kind
of a soft gaze here,

00:34:47.290 --> 00:34:48.580
or even close your eyes,

00:34:48.580 --> 00:34:52.132
and notice what giving
that generous bend does.

00:34:52.132 --> 00:34:55.910
Find the sensation 
and get curious

00:34:55.910 --> 00:34:59.528
about the musculature

00:34:59.528 --> 00:35:01.895
here as you breathe.

00:35:03.551 --> 00:35:07.290
And inhale in here 
to look forward.

00:35:07.290 --> 00:35:10.535
Exhaling to draw the
chin into the chest.

00:35:13.250 --> 00:35:16.270
Inhaling to look forward.

00:35:17.320 --> 00:35:20.902
And exhaling to round it in.

00:35:25.100 --> 00:35:28.448
Great, inhale slowly
roll through the left foot.

00:35:30.612 --> 00:35:33.360
And we'll send the
right hand to the earth.

00:35:33.360 --> 00:35:36.890
Left thumb to the left
hip crease, pull it back,

00:35:36.890 --> 00:35:38.600
so find your nice alignment,

00:35:38.600 --> 00:35:40.460
and so this left
shin is stacked.

00:35:40.460 --> 00:35:42.470
We're gonna use this
throughout the whole journey.

00:35:42.470 --> 00:35:45.640
And we start to spiral,
big twist in the spine.

00:35:45.640 --> 00:35:49.020
Spiral the heart up,
maybe the gaze up.

00:35:49.020 --> 00:35:52.120
I'm pressing away from my
yoga mat with my right hand,

00:35:52.120 --> 00:35:55.010
I'm not clenching my left toes.

00:35:55.010 --> 00:35:57.870
I'm breathing, 
the neck is nice and long.

00:35:57.870 --> 00:36:00.670
Maybe I send left
fingertips up towards the sky.

00:36:00.670 --> 00:36:02.880
Ooh, opening up
through the chest,

00:36:02.880 --> 00:36:05.900
scapula, side body.

00:36:05.900 --> 00:36:08.390
And maybe I curl the 
right toes under, inhale in.

00:36:08.390 --> 00:36:11.476
Exhale, lifting the back knee up.

00:36:14.540 --> 00:36:16.717
Tuck the chin slightly.

00:36:18.300 --> 00:36:23.270
Stay positive,
stay present, stay one.

00:36:23.270 --> 00:36:28.270
Just building a really beautiful
foundation with integrity.

00:36:29.160 --> 00:36:30.540
Good, inhale.

00:36:30.540 --> 00:36:33.230
Big, wide breath.

00:36:33.230 --> 00:36:35.790
And exhale to bring
it all the way down.

00:36:35.790 --> 00:36:37.043
Ooh, awesome!

00:36:37.860 --> 00:36:41.140
Plant the palms,
here we go, step it back.

00:36:41.140 --> 00:36:43.890
So we are in a Plank,
and you know,

00:36:43.890 --> 00:36:45.910
the thing is we're never
really holding in a Plank

00:36:45.910 --> 00:36:47.750
or Half Plank
because we're breathing,

00:36:47.750 --> 00:36:49.720
we're letting
the breath move us.

00:36:49.720 --> 00:36:53.700
So top of the Plank here,
heels are reaching back.

00:36:53.700 --> 00:36:55.400
Whether the knees
are lowered or lifted

00:36:55.400 --> 00:36:58.080
we're all working to
keep the neck nice and long.

00:36:58.080 --> 00:36:59.910
Tugging the shoulders 
away from the ears.

00:36:59.910 --> 00:37:02.913
Maybe sending your gaze 
out just a little bit in front.

00:37:03.860 --> 00:37:05.100
We're here for three.

00:37:05.100 --> 00:37:07.990
Breathe deep,
hug the low ribs in.

00:37:07.990 --> 00:37:09.870
Two, and one.

00:37:09.870 --> 00:37:13.000
Slowly lower all 
the way to the belly.

00:37:13.000 --> 00:37:15.668
Inhale in, let out a
sigh if you need to.

00:37:17.735 --> 00:37:20.430
Bring the hands in
line with the rib cage.

00:37:20.430 --> 00:37:21.980
Hug the elbows in.

00:37:21.980 --> 00:37:23.780
Just one Bhujangasana here.

00:37:23.780 --> 00:37:25.970
Inhale to open the heart.

00:37:25.970 --> 00:37:28.363
Look forward, soften your gaze.

00:37:29.310 --> 00:37:31.270
Maybe coming a
little bit higher.

00:37:31.270 --> 00:37:36.270
And then using your exhale
to follow the breath down.

00:37:37.140 --> 00:37:39.930
Lovely, from here, curl the 
toes under nice and easy,

00:37:39.930 --> 00:37:40.950
keep it nice and low.

00:37:40.950 --> 00:37:44.690
We're gonna come to all fours,
Tabletop Position.

00:37:44.690 --> 00:37:47.150
Then we'll cross one
ankle over the other,

00:37:47.150 --> 00:37:50.210
and we'll use the hands
to guide us all the way back

00:37:50.210 --> 00:37:54.515
through to a nice
cross-legged seat.

00:37:56.460 --> 00:37:59.620
When you get there,
interlace your fingertips.

00:37:59.620 --> 00:38:02.410
Then you're gonna
press the palms forward,

00:38:02.410 --> 00:38:04.523
up and back, big breath in.

00:38:05.690 --> 00:38:08.100
Exhale, release it down.

00:38:08.100 --> 00:38:11.093
We're gonna flip the
palms so they're facing you.

00:38:11.093 --> 00:38:13.419
Then you're gonna take one
thumb to the center of the palm,

00:38:13.419 --> 00:38:16.240
and you're just gonna
give it a little massage.

00:38:16.240 --> 00:38:18.164
Little self massage.

00:38:21.060 --> 00:38:23.112
This is something
you can do at nighttime,

00:38:23.112 --> 00:38:24.840
as you're going on this journey.

00:38:24.840 --> 00:38:25.890
You're gonna be on your hands

00:38:25.890 --> 00:38:29.053
a little bit more
maybe even than normal.

00:38:31.086 --> 00:38:33.880
Be patient with your
wrists and the hands.

00:38:33.880 --> 00:38:36.000
They will adapt.

00:38:36.000 --> 00:38:38.110
We'll be mindful,
everyone's different of course.

00:38:38.110 --> 00:38:39.383
Okay, let's switch.

00:38:39.383 --> 00:38:42.450
Opposite thumb to opposite palm.

00:38:43.580 --> 00:38:45.220
But yeah, you're gonna
be feeling some things,

00:38:45.220 --> 00:38:48.340
so try not to give up.
Try to stick with it.

00:38:48.340 --> 00:38:49.920
I'll give some
modifications too,

00:38:49.920 --> 00:38:53.300
for people who do want to
tend to some fussy wrists

00:38:53.300 --> 00:38:55.700
but this is a great
move that I wanted to share

00:38:55.700 --> 00:38:59.275
with you on Day 1 so that 
you could do it on your own,

00:38:59.275 --> 00:39:01.332
in the shower, the bath,
with some soap.

00:39:01.332 --> 00:39:04.230
(laughs)

00:39:04.230 --> 00:39:07.773
Hey-yo! First hey-yo 
of the journey.

00:39:09.635 --> 00:39:11.632
Excuse me, 
but in all seriousness,

00:39:11.632 --> 00:39:13.690
this is a great thing to do

00:39:13.690 --> 00:39:16.170
with a little lotion,
or a little soap,

00:39:16.170 --> 00:39:18.510
washing your hands,
keeping 'em clean.

00:39:18.510 --> 00:39:23.283
Seems relevant, 
or maybe, yeah, in bed.

00:39:23.283 --> 00:39:24.283
(laughs)

00:39:26.610 --> 00:39:28.360
You guys know what I'm saying.
Okay, this is great.

00:39:28.360 --> 00:39:30.590
So after a little self massage,

00:39:30.590 --> 00:39:34.300
let's take one more breath
to press the palms forward,

00:39:34.300 --> 00:39:36.080
lift it up and back,

00:39:36.080 --> 00:39:39.530
and see if you can really
feel the rib cage expand here

00:39:39.530 --> 00:39:41.167
as you breathe in.

00:39:42.390 --> 00:39:46.150
Those back ribs
expanding and softening

00:39:46.150 --> 00:39:47.590
as you breathe out.

00:39:47.590 --> 00:39:50.220
Good, then we'll just
release this, release it all,

00:39:50.220 --> 00:39:53.010
and come on down to the ground.

00:39:53.010 --> 00:39:56.360
We are almost done with
this beautiful Day 1 practice.

00:39:56.360 --> 00:39:57.794
Hi Benji.

00:39:58.770 --> 00:40:00.990
Alright, if you have a blanket
or a towel, keep it handy.

00:40:00.990 --> 00:40:03.987
We're gonna bring it underneath
the backs of the knees,

00:40:03.987 --> 00:40:05.860
optional, of course, in a moment,

00:40:05.860 --> 00:40:08.133
but come on down to the ground.

00:40:09.410 --> 00:40:11.880
When you get there,
bend the knees,

00:40:11.880 --> 00:40:14.543
walk the heels
close up towards the bum.

00:40:16.300 --> 00:40:18.120
Plant the palms on the earth,

00:40:18.120 --> 00:40:20.940
root through all
four corners of the feet.

00:40:20.940 --> 00:40:23.783
And here we go, 
a little Bridge Pose.

00:40:24.750 --> 00:40:28.960
Lifting the hips up high,
nice and slow as you're ready.

00:40:28.960 --> 00:40:31.380
This isn't gonna be
a huge Bridge Pose,

00:40:31.380 --> 00:40:32.900
so just a little
one here to start.

00:40:32.900 --> 00:40:34.800
We'll grow this
throughout the journey.

00:40:34.800 --> 00:40:36.910
Lifting the hip points up.

00:40:36.910 --> 00:40:40.547
Think about your
shins moving forward.

00:40:42.560 --> 00:40:44.920
And maybe we
interlace the fingertips,

00:40:44.920 --> 00:40:46.910
draw the
shoulder blades together.

00:40:46.910 --> 00:40:49.130
If it doesn't feel
right for your body,

00:40:49.130 --> 00:40:52.490
let's go ahead
and hold off on that.

00:40:52.490 --> 00:40:54.293
Breathing deep here.

00:40:55.128 --> 00:40:58.950
And the last action is to

00:40:58.950 --> 00:41:01.724
lift the chest toward the chin.

00:41:02.321 --> 00:41:05.633
And then lift the
chin up towards the sky.

00:41:06.840 --> 00:41:11.013
So chest to chin, chin to sky,
take a deep breath in.

00:41:12.320 --> 00:41:17.173
And on the exhale, follow
the breath all the way down.

00:41:18.120 --> 00:41:21.320
Beautiful, walk the feet together,
open the knees wide.

00:41:21.320 --> 00:41:23.884
Bring your hands to
rest on the belly here.

00:41:24.980 --> 00:41:29.559
Close your eyes, 
and invite your awareness

00:41:30.204 --> 00:41:31.740
to your belly.

00:41:31.740 --> 00:41:35.258
Feel the warmth of
your hands on the belly.

00:41:37.120 --> 00:41:40.920
Let gravity do the work
here in this final hip opener.

00:41:40.920 --> 00:41:43.210
So thighs are nice and heavy.

00:41:46.270 --> 00:41:48.990
Tuck the chin, lengthen
through the back of the neck,

00:41:48.990 --> 00:41:52.610
and take a deep
breath in, fill the belly.

00:41:52.610 --> 00:41:55.290
So feel the hands 
maybe even rise

00:41:56.708 --> 00:42:00.203
and fall as you exhale.

00:42:01.050 --> 00:42:05.127
We'll definitely 
be getting into more

00:42:05.127 --> 00:42:09.610
belly breathing,
more diaphragmatic breath work.

00:42:09.610 --> 00:42:12.380
But for now, just give
it a couple little passes,

00:42:12.380 --> 00:42:16.688
feeling the belly rise,
perhaps as you breathe in.

00:42:18.740 --> 00:42:20.441
And fall

00:42:21.690 --> 00:42:23.050
as you breathe out.

00:42:30.780 --> 00:42:33.139
And then bringing the fingertips

00:42:33.139 --> 00:42:35.513
to the outer edge of the legs,

00:42:36.550 --> 00:42:37.850
outer edges of the legs,

00:42:37.850 --> 00:42:39.803
hug the knees into the chest.

00:42:40.940 --> 00:42:42.480
Wrap the arms around the shins,

00:42:42.480 --> 00:42:44.634
and give
yourself a big hug here.

00:42:46.150 --> 00:42:47.830
Rock a little side to side.

00:42:47.830 --> 00:42:50.360
Massaging the low back.

00:42:50.360 --> 00:42:53.063
Stretching through the glutes.

00:42:55.840 --> 00:42:58.550
Relax your shoulders.

00:42:58.550 --> 00:43:01.620
Soften through your jaw.

00:43:01.620 --> 00:43:04.540
And then slowly let
the feet come to the earth

00:43:04.540 --> 00:43:06.745
with a little thud.

00:43:08.210 --> 00:43:11.420
And if that felt good, you
can do it a couple more times.

00:43:11.420 --> 00:43:15.800
And then we'll extend one leg, 
and then the other,

00:43:15.800 --> 00:43:20.721
and allow the hands to
rest gently at our sides.

00:43:23.070 --> 00:43:26.480
Relaxing the weight
of the body fully now

00:43:26.480 --> 00:43:30.373
into the earth for the
final posture, the Corpse Pose.

00:43:32.990 --> 00:43:35.317
Take a second to
maybe lick your lips.

00:43:35.317 --> 00:43:37.070
I know it's silly,
but lick the lips

00:43:37.070 --> 00:43:42.030
and then intentionally 
relax the tongue

00:43:42.030 --> 00:43:43.565
in the base of the mouth.

00:43:45.520 --> 00:43:48.863
Close your eyes and
soften the skin of the forehead.

00:43:51.730 --> 00:43:55.940
And I invite you to just
take a quick moment here

00:43:57.060 --> 00:43:59.974
to see what happens when

00:43:59.974 --> 00:44:04.140
you invite yourself to let go.

00:44:04.140 --> 00:44:05.480
Easier said than done, I know,

00:44:05.480 --> 00:44:07.705
but that's why
we're here to practice.

00:44:08.810 --> 00:44:11.653
Can you give yourself 
even just a moment?

00:44:12.920 --> 00:44:16.144
The invitation to
do absolutely nothing.

00:44:24.690 --> 00:44:27.770
Let your breath return to just

00:44:27.770 --> 00:44:30.103
a natural rhythm, natural flow.

00:44:32.520 --> 00:44:34.330
Letting go of any areas

00:44:34.330 --> 00:44:36.897
where you might be
holding or clenching.

00:44:43.070 --> 00:44:45.906
Inviting the body,

00:44:45.906 --> 00:44:48.110
the mind and your spirit

00:44:48.110 --> 00:44:51.862
or your heart, 
for a second here to just

00:44:53.380 --> 00:44:55.778
be in existence.

00:45:29.580 --> 00:45:33.057
Now gently invite your
awareness back to your breath.

00:45:37.051 --> 00:45:39.968
And notice how
you feel about that.

00:45:41.520 --> 00:45:46.203
Embarking on a
journey for yourself,

00:45:49.440 --> 00:45:53.030
where on Day 1

00:45:53.030 --> 00:45:55.764
the entire premise

00:45:57.670 --> 00:46:00.283
is an invitation.

00:46:04.330 --> 00:46:07.230
I can't wait to
see where it goes.

00:46:10.330 --> 00:46:13.293
As you continue to
gently deepen the breath,

00:46:15.500 --> 00:46:16.810
invite a little energy,

00:46:16.810 --> 00:46:21.070
a little movement back
to the fingertips and toes.

00:46:21.070 --> 00:46:24.363
Then the ankles and the wrists.

00:46:25.820 --> 00:46:28.920
And then we'll lift one
knee up, and then the other.

00:46:28.920 --> 00:46:33.380
Turn onto one side, 
a little fetal position moment.

00:46:33.380 --> 00:46:35.450
Hold me. (laughs)

00:46:35.450 --> 00:46:39.515
Just kidding, and then press
all the way up to a nice seat.

00:46:46.940 --> 00:46:49.477
Bring the hands
together at the heart space.

00:46:51.930 --> 00:46:54.470
Just a quiet moment here
with the palms in prayer

00:46:54.470 --> 00:46:56.130
to say thank you.

00:46:57.710 --> 00:47:00.211
First to yourself
for showing up here.

00:47:01.920 --> 00:47:06.054
Saying yes to this journey.

00:47:08.560 --> 00:47:10.470
And then just a
little nod to one another.

00:47:10.470 --> 00:47:12.880
Thank you so
much for joining me,

00:47:12.880 --> 00:47:14.250
and sharing this connection

00:47:14.250 --> 00:47:16.970
with so many
people around the world.

00:47:16.970 --> 00:47:21.660
I hope that it is a
fun and meaningful story

00:47:21.660 --> 00:47:23.590
that you write in
the next 30 days.

00:47:23.590 --> 00:47:25.910
I'll be here to guide you

00:47:25.910 --> 00:47:28.350
and it is my honor and pleasure.

00:47:28.350 --> 00:47:31.879
So on that note, one final 
big inhale in together.

00:47:33.970 --> 00:47:35.927
And exhale together.

00:47:35.927 --> 00:47:38.760
We bow the head to the heart.

00:47:38.760 --> 00:47:41.521
And there's an
invitation here to whisper.

00:47:43.134 --> 00:47:44.424
Namaste.

00:47:46.034 --> 00:47:47.610
Thanks everyone.

00:47:47.610 --> 00:47:49.499
I'll see you tomorrow.

00:47:49.499 --> 00:47:53.099
(bright upbeat piano music)