WEBVTT

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- Hey everyone.

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Welcome to BREATH,
your 30 day yoga journey.

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It's Day 14, can you believe it?

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And today, 
we're talkin' about Space.

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Let's get started.

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(bright upbeat piano music)

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Alrighty my sweet friend,
come on down to the ground.

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Sit up nice and tall and
let's begin with a deep breath

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in through the nose,
and out through the nose.

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Just getting settled in here.

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Deep breath in through the nose.

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And out through the nose.

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And then wildcard,
breath in through the nose.

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And out through the
nose or mouth, your choice.

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Alright, drop the
chin to the chest.

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And you're just gonna tilt
the head a little left to right

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gently tick-tocking,
left ear to left shoulder,

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left ear to right shoulder 
with the chin down.

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And then, ooh yeah,

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come back to center.

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Lift the chin parallel 
to the earth and then

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carve a line with your nose
gently up towards the sky,

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but not directly up
so you're not crunching

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in the back of the neck.

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But just a lift to feel 
the throat open here.

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Neck get nice and 
long in the front.

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And then same thing,
tick-tocking.

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Left ear to left shoulder,
right ear to right shoulder

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and you're gonna feel
hopefully a nice good stretch

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in the front of the neck here.

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It's kinda like
you're pondering.

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It's like you're those cherubs,
those angels thinking.

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Okay, and then
bring the head back.

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Head over heart, 
heart over pelvis.

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Pay attention here
to this alignment.

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So you might find
yourself shifting forward

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or even hunched a little back.

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Don't forget to
sit up on something

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to help you sit
up nice and tall.

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And we're gonna 
bring the fingertips

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to the shoulders here.

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Bring the elbows
forward to kiss.

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As you inhale, they come 
up and around and back.

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Creating space here.

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As you inhale, they come 
forward, kiss together.

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Exhale, around and back,
and you can soften your gaze

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and close your eyes
here and start to feel,

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feel it out,
moving with the breath.

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Good, and then do one more.

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And then we're
gonna take it forward,

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but one elbow at a time.

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So first the right,
then the left.

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First, the right, then
the left like we're swimming,

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with the elbows leading the way.

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Great, then release that.

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Send the palms
out just for a second

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to stretch, stretch, stretch.

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Cross the right arm
over the body towards

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the left side of your mat.

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Take the left hand and
press it along the arm here

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to feel this stretch.

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And then when you feel
like you've found this,

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you're gonna drop
your right shoulder down.

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So chances are it's lifting up,

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you're gonna drop it down,

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and turn to look
past your right shoulder.

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Whoo, lots of space.

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The neck, 
the traps, the shoulders.

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Good, then release that.

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We're gonna take
it to the other side.

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We're gonna reach the left
arm over towards the right.

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Excuse me, right
hand's gonna help guide

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the arm all the way.

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A lot of us know this
stretch from, you know,

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maybe gym class or sports,

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but we're gonna
drop the shoulder down

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into socket here, and then
turn past the left shoulder.

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Breathe.

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Good, and then
slowly release, awesome.

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Fingertips are gonna come back

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to the tops of
the shoulders.

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Good, we're gonna open 
up through the chest so,

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feel this length up
through the side body.

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So we're growing long through
all four sides of the torso.

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The front, the sides, and
the back, lots of space here.

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We're gonna do a
little pranayama here

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to give us a little
energy to start moving.

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So we're gonna inhale,
turn to the right.

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We know to sit up nice and tall.

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Head over heart,
heart over pelvis.

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And then exhale, 
we rotate through center.

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Head, heart and
pelvis over to the left.

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And we're using the
elbows and the shoulders

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to help guide the movement.

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So inhale to right.

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Exhale to the left.

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Inhale to right.

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Exhale to the left.

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Now we're gonna speed it up.

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And keep the skin
of the face calm.

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Inhaling to the right.

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Exhaling to the left.

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Head, heart and pelvis,
staying in one line.

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Creating space
throughout the spine,

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the torso, massaging
the internal organs here.

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Keep the low body 
nice and heavy.

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Keep it going.

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Alright, 10 more seconds.

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See if you can find that upward
lift through the front body,

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grounding through the back body.

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And release,
relax the arms gently.

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Inhale in through both nostrils.

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Exhale through both nostrils.

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Just notice how you feel,
soft fingertips.

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Whoo, okay, here we go, coming
to all fours nice and slow.

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If the arms are a little
sore from our previous practices,

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we're working it out,
we're building strength,

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can start to
work with fists here.

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Inhaling to drop the belly.

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Creating space
through the front body.

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Exhaling to round 
through the spine.

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Think about creating space 
here through the back body.

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Good, inhale to drop the belly,
heart reaches forward.

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Exhale, use your
foundation to create that space.

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Just play.

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Inhaling, drop the belly.

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Exhale, round through the spine.

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The next time you inhale,
go ahead and inhale

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to Tabletop, nice
neutral spine here.

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And you're gonna curl
the right toes under,

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send the right toes back,
and then you're gonna slowly

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walk or slide rather,
slide the right toes

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all the way over towards
the left side of your mat,

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and then turn to
look at your left heel.

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Now use, this is a
great place to experiment,

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to practice
using the foundation,

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that which is
touching the earth,

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to really ground
and press away from

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so that you can
create more space

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and see what areas you
find can create more space

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by focusing or refocusing 
on your foundation

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and your breath as well.

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So for me, 
it's the fascia of the foot

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as I reach the right heel back.

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It's the arms as I claw 
through the fingertips,

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take pressure out of the wrists.

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As I turn to look
past my left shoulder,

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I feel that length 
in my side body.

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The right low back, even the
front of my right hip crease,

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and the psoas.

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So there's a lot there,
take a deep breath in.

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Exhale to bring it on back.

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Reset, draw the navel up and in.

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So a little center connection,

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and then left toes curl in,
we extend the left leg out.

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Reach back
through that left heel,

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and then nice and slow,
slide it over.

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Keep pressing in
to your left palm.

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And then send your gaze 
past your right shoulder,

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look at your left heel,
and same thing.

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What can you do,

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what actions can you play with

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to create more space,
and how can adding

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a conscious breath invite
that spaciousness in as well?

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And feel it out.

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Notice where you feel that
expansion and that stretch.

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That opening.

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Glorious, one more
breath here, inhale.

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Exhale.

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And then slowly release.

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Come back to all fours.

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Walk the palms forward.

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Then we're gonna slowly 
walk the knees back,

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and just gently come on to
the belly all the way down,

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all the way down,
all the way down.

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Beautiful, walk the elbows 
underneath the shoulders.

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So we've come to
Sphinx Pose before.

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Again, make sure the forearms 
are nice and parallel,

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the hands are
gonna wanna come in

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to accommodate
for tight shoulders.

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See if you can keep
them nice and parallel.

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Now dig down through the elbows,

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draw the
shoulder blades together,

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open up through the chest 
as you look forward, inhale.

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Exhale, slight tuck of the chin.

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Beautiful.

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Breathing here.

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Alright from here, we're
gonna take the left elbow

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a little bit wider and we're
gonna bring the right hand in.

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So now we're 
bringing the forearm

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of the right hand parallel 
with the front of the mat.

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Peek at me if you need to.

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Right elbow's still
underneath the right shoulder.

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I'm gonna bend my left knee,
reach back, grab my left ankle,

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and then kick back.

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Opening up through the
left shoulder, left pec.

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So I'm not trying to
grow a big pose here,

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I'm focusing on
feeling the sensation.

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Pressing down through the top
of the right foot for stability.

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Pressing away from the yoga mat.

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This is another great
example if you're collapsing,

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you're not gonna
feel supported or safe.

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But,

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with that action,
you will feel more supported

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and hopefully safe to play.

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Let's go ahead and release,
try it on the other side.

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So again, I'm gonna
bring my left form parallel

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with the front of the mat.

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And I'm still bringing left
elbow underneath the shoulder.

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And then I'll
bend my right knee,

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reach behind,
grab my right ankle,

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kick back with the right foot

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and you'll feel that opening
in your right armpit chest.

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Breathing deep here.

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With that inhale, 
breathing in to the belly.

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Exhale, kicking, kicking out.

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Good, and then slowly release.

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Draw the hands in
line with the ribcage.

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Inhale, baby Cobra,
just a baby one.

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Strengthening that back.

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And then exhale to release.

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Press up to all fours, drop
the elbows where the hands are,

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Puppy Posture as you
walk the knees back.

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Again, keep the 
forearms parallel.

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Don't let those hands come in,

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so even if it means
you don't go back as much.

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Let's start to open up,

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create space in the whole

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shoulder girdle.

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You can walk the hips,
excuse me,

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rock the hips a
little left to right here.

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Melt the heart down,
Heart to Earth Pose here.

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Inhaling deeply.

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And exhaling.

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Good.

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Draw the navel in and up.

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Slowly shift your heart forward.

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Keep the elbows where
they are, forearm Plank.

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As you curl the toes under,
we lift the knees.

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From here, see if you can
keep the forearms parallel,

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but if it feels more stable
to interlace the fingertips

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and bring them together,
if that's how you're used

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to practicing and 
you're craving it, go there.

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'Cause we're here for ten.

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Nine, press away
from the yoga mat.

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Eight, seven, six,

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five, four.

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Three, two, one, blast
off to space, just kidding.

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Lower the knees,
release the arms.

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Let's bring the
hands back to the earth.

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Curl the toes under, 
peel the hips up high and back,

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Downward Facing Dog.

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Take a deep breath in
here as you pedal the feet,

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bend the knees, work it out.

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Exhale.

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Inhale, carve a line with 
the nose to look forward.

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Exhale, make your 
way to the top.

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Feet flush together or 
hip width apart, (chuckles)

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your choice.

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Toes pointing forward.

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Slight bend in the knees,
clasp opposite elbow

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with opposite hand and then
let the weight of your head,

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your shoulders,
the torso hang over

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as you root through all
four corners of the feet

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and find a gentle
sway side to side.

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Mmm, creating all this 
yummy space in the low back

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after all this awesome work

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you've been
doing here on the mat.

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Balancing it out.

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You gotta bring the breath.

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Good, and when you're ready,
release the arms,

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and let's begin to
slowly roll it up.

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Enjoy the ride.

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Your best and most beautiful
Mountain Pose here, stand tall.

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Feel your breath.

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And then when you're ready,
stretch the hands,

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so spread the fingertips really
wide here to exaggerate it,

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create lots of space
between the fingers.

00:14:23.450 --> 00:14:25.780
As you inhale,
reach all the way up.

00:14:25.780 --> 00:14:28.060
Imagine you're holding
a big beach ball here.

00:14:28.060 --> 00:14:29.670
Thumbs back, pinkies forward.

00:14:29.670 --> 00:14:32.320
Then you're gonna take
that big ball up and overhead,

00:14:32.320 --> 00:14:34.860
so careful not to have
too narrow of a grip here.

00:14:34.860 --> 00:14:35.940
Nice and wide.

00:14:35.940 --> 00:14:38.320
You're gonna take it up
and over towards the left here

00:14:38.320 --> 00:14:40.399
as you bump the
hips to the right.

00:14:42.110 --> 00:14:43.720
And then all the
way back to center,

00:14:43.720 --> 00:14:45.230
up and over to the right

00:14:45.230 --> 00:14:47.270
as you bump the
hips to the left.

00:14:49.107 --> 00:14:52.100
Then all the way back to center,
inhale, look up.

00:14:52.100 --> 00:14:55.703
Exhale slow and steady,
Forward Fold all the way down.

00:14:57.050 --> 00:14:59.060
Inhale, lifts you up halfway.

00:14:59.060 --> 00:15:02.090
Lots of space between 
the ears and the shoulders.

00:15:02.090 --> 00:15:05.430
And then exhale
to soften and fold.

00:15:05.430 --> 00:15:07.230
Bend the knees, plant the palms,

00:15:07.230 --> 00:15:10.070
step one foot back,
then the other, Plank Pose.

00:15:10.070 --> 00:15:14.350
Walk the toes
super wide, inhale in.

00:15:14.350 --> 00:15:16.420
Exhale, Downward Facing Dog.

00:15:16.420 --> 00:15:18.140
So, feet are nice and wide.

00:15:18.140 --> 00:15:20.880
Now turn the toes in slightly.

00:15:20.880 --> 00:15:23.110
Exaggerate this
external rotation

00:15:23.110 --> 00:15:24.210
of the upper arm bones.

00:15:24.210 --> 00:15:27.800
So we have the external
rotation of the upper arm bones

00:15:27.800 --> 00:15:30.740
and then the inner
rotation of the thigh bone,

00:15:30.740 --> 00:15:32.920
so two opposites again.

00:15:32.920 --> 00:15:34.558
Take a deep breath in here.

00:15:35.510 --> 00:15:39.060
Then exhale, slowly
lower to the knees.

00:15:39.060 --> 00:15:42.570
Walk the hands in
line with the shoulders,

00:15:42.570 --> 00:15:44.860
wrists underneath the shoulders,
excuse me.

00:15:44.860 --> 00:15:46.410
And here we go,
we're gonna inhale,

00:15:46.410 --> 00:15:48.530
kick the right foot
up towards the sky,

00:15:48.530 --> 00:15:50.173
keep the right knee bent.

00:15:51.520 --> 00:15:53.710
Open up the chest.

00:15:53.710 --> 00:15:56.187
Inhale, look forward again.

00:15:56.187 --> 00:15:56.990
Beautiful, exhale.

00:15:56.990 --> 00:15:59.120
Draw your navel up to
your spine for stability

00:15:59.120 --> 00:16:02.200
as you maybe reach
your left arm back

00:16:02.200 --> 00:16:04.480
to grab the top
of the right foot.

00:16:04.480 --> 00:16:06.960
And then we'll kick out
from here using the ground

00:16:06.960 --> 00:16:10.040
as we have been
practicing to really root down

00:16:10.040 --> 00:16:12.330
and lift out of to kick

00:16:12.330 --> 00:16:14.950
the right foot back 
and heart forward.

00:16:14.950 --> 00:16:17.891
Creating space
through the front body.

00:16:17.891 --> 00:16:19.204
Inhale in.

00:16:20.009 --> 00:16:23.433
And exhale to release, 
nice and slow with control.

00:16:24.570 --> 00:16:26.640
Beautiful, same
thing on the other side.

00:16:26.640 --> 00:16:29.479
Let's play, kick the left
foot up, breathe in.

00:16:29.479 --> 00:16:34.060
Exhale. Use that contraction to
really draw the navel up and in.

00:16:34.060 --> 00:16:35.520
Right hand reaches around.

00:16:35.520 --> 00:16:38.140
Maybe grabs the top
of the left foot.

00:16:38.140 --> 00:16:40.253
Can always just
work with the foot here.

00:16:41.120 --> 00:16:42.688
Both hands on the ground.

00:16:44.090 --> 00:16:47.810
Then use your
foundation to really root from,

00:16:47.810 --> 00:16:50.900
so grow from those roots as
you inhale, open the chest.

00:16:50.900 --> 00:16:52.760
Create space in the front body.

00:16:52.760 --> 00:16:55.333
Inhale, front line's 
nice and open.

00:16:56.220 --> 00:16:58.923
Exhale, connect to your center.

00:16:59.920 --> 00:17:02.930
Inhale in again,
maybe kick a little more.

00:17:02.930 --> 00:17:06.003
And then with control, 
exhale, release everything.

00:17:07.270 --> 00:17:10.150
Alright, walk the hands forward,
curl the toes under,

00:17:10.150 --> 00:17:11.840
send the hips up high and back.

00:17:11.840 --> 00:17:13.193
Inhale in deeply.

00:17:14.120 --> 00:17:16.383
As you exhale,
just let it all go.

00:17:18.210 --> 00:17:21.110
Good, inhale,
lift the right leg up high.

00:17:21.110 --> 00:17:23.450
Exhale, step it all
the way up into your lunge.

00:17:23.450 --> 00:17:26.040
Pivot on the
back foot, Warrior I.

00:17:26.040 --> 00:17:29.740
Big breath as you take your
big beach ball up and overhead.

00:17:29.740 --> 00:17:32.078
So nice wide

00:17:32.078 --> 00:17:34.860
grip on the ball, (laughs)
up over head,

00:17:34.860 --> 00:17:36.290
not too small.

00:17:36.290 --> 00:17:37.850
Give yourself some space.

00:17:37.850 --> 00:17:39.620
Front knee over front ankle.

00:17:39.620 --> 00:17:41.350
Legs are strong.

00:17:41.350 --> 00:17:44.310
Lengthening the tailbone 
down as you lift the heart up.

00:17:44.310 --> 00:17:45.699
Inhale in here.

00:17:45.699 --> 00:17:48.840
Exhale, Warrior II, 
take up space.

00:17:48.840 --> 00:17:50.410
So imagine energy really

00:17:50.410 --> 00:17:53.216
kind of going
beyond the fingertips here

00:17:53.216 --> 00:17:56.270
as you spread the
fingertips nice and wide,

00:17:56.270 --> 00:17:58.800
drop the shoulders,
and lift the heart.

00:17:58.800 --> 00:18:01.030
Look forward, inhale in.

00:18:01.030 --> 00:18:03.650
Exhale, Reverse Warrior, 
straighten the front leg.

00:18:03.650 --> 00:18:06.740
Reach up and back
with the right arm.

00:18:06.740 --> 00:18:09.540
And then exhale, take up space
here in this transition today

00:18:09.540 --> 00:18:14.240
as you cartwheel all the way
forward and into your twist.

00:18:14.240 --> 00:18:16.940
Big inhale to reach 
the right fingertips up,

00:18:16.940 --> 00:18:19.021
send the left heel back.

00:18:19.021 --> 00:18:21.490
And exhale, right hand 
to the earth.

00:18:21.490 --> 00:18:23.790
Step the right toes back,
belly to Cobra

00:18:23.790 --> 00:18:26.370
or Chaturanga to
Upward Facing Dog.

00:18:26.370 --> 00:18:30.330
Use your breath to open
the chest, to open the heart.

00:18:30.330 --> 00:18:34.520
As you breathe in,
follow the breath

00:18:34.520 --> 00:18:36.740
to send the hips
up high and back,

00:18:36.740 --> 00:18:39.102
Downward Facing Dog
as you breathe out.

00:18:45.440 --> 00:18:48.350
Alright, inhale, 
lift the left leg up high.

00:18:48.350 --> 00:18:50.490
Exhale, step it all the way up.

00:18:50.490 --> 00:18:53.560
Pivot on the
back foot, Warrior I.

00:18:53.560 --> 00:18:56.460
With your big inhale,
fingertips reach up,

00:18:56.460 --> 00:18:58.100
big beach ball up and overhead.

00:18:58.100 --> 00:19:00.036
Thumbs back, pinkies forward.

00:19:01.110 --> 00:19:02.580
Front knee is over front ankle.

00:19:02.580 --> 00:19:05.220
I'm pressing into the 
outer edge of my back foot.

00:19:05.220 --> 00:19:07.750
Legs are charged.

00:19:07.750 --> 00:19:09.532
Face is calm.

00:19:11.470 --> 00:19:15.070
Hang on to your focus as
you open it up, Warrior II.

00:19:15.070 --> 00:19:16.384
Pull the pinkies back.

00:19:16.384 --> 00:19:18.854
Head over heart, 
heart over pelvis.

00:19:20.323 --> 00:19:21.280
Breathing.

00:19:21.280 --> 00:19:22.970
Take up space but again,

00:19:22.970 --> 00:19:27.123
imagine your fingertips being
pulled in opposite directions.

00:19:29.450 --> 00:19:31.470
And then straighten
the front leg, inhale,

00:19:31.470 --> 00:19:33.750
reach the left fingertips
all the way up first.

00:19:33.750 --> 00:19:37.000
Create space in the left side
waist and then all the way back.

00:19:37.000 --> 00:19:38.488
Nice and long in the neck,

00:19:38.488 --> 00:19:41.200
lots of integrity there 
as you inhale in.

00:19:41.200 --> 00:19:44.220
Exhale, take up as much
space as possible, baby,

00:19:44.220 --> 00:19:48.030
as you cartwheel all
the way into your twist,

00:19:48.030 --> 00:19:49.760
pivoting on the back foot.

00:19:49.760 --> 00:19:52.080
Big inhale lifts
the left fingertips up,

00:19:52.080 --> 00:19:53.728
squeeze the left knee in.

00:19:54.500 --> 00:19:56.870
And then exhale, 
left hand to the ground.

00:19:56.870 --> 00:19:59.130
Beautiful. Plant the palms, 
step it back.

00:19:59.130 --> 00:20:02.540
Belly to Cobra or Chaturanga
to Upward Facing Dog.

00:20:02.540 --> 00:20:05.223
Using that inhale
to open your heart.

00:20:06.250 --> 00:20:08.090
And using the exhale

00:20:08.090 --> 00:20:11.560
to meet me in Downward
Facing Dog, beautiful.

00:20:11.560 --> 00:20:12.952
Deep breath in.

00:20:13.893 --> 00:20:15.778
Long breath out.

00:20:17.590 --> 00:20:19.940
One more time,
inhale lots of love in.

00:20:19.940 --> 00:20:21.697
Claw through the fingertips.

00:20:22.667 --> 00:20:24.397
Exhale lots of love out.

00:20:25.370 --> 00:20:27.320
Good, bend the knees, inhale.

00:20:27.320 --> 00:20:29.720
Carve a line with the
nose to look forward.

00:20:29.720 --> 00:20:31.893
Exhale, make your 
way to the top.

00:20:32.790 --> 00:20:35.543
Inhale, lift up halfway.

00:20:36.419 --> 00:20:38.432
Exhale to soften and fold.

00:20:39.660 --> 00:20:41.690
Bend the knees, 
send the hips back.

00:20:41.690 --> 00:20:44.410
Chair Pose, send the 
fingertips forward.

00:20:44.410 --> 00:20:47.330
Here we go, nice and low,
dig in to the heels.

00:20:47.330 --> 00:20:48.750
Hip creases pull back.

00:20:48.750 --> 00:20:51.840
Big beach ball here
so you have lots of space.

00:20:51.840 --> 00:20:52.790
Inhale in.

00:20:52.790 --> 00:20:55.220
Exhale, root to rise,
straighten the legs,

00:20:55.220 --> 00:20:56.580
reach for the sky.

00:20:56.580 --> 00:20:59.350
And hands are gonna
float down to the heart here.

00:20:59.350 --> 00:21:02.344
When they do, take a
second to observe the breath.

00:21:09.590 --> 00:21:11.460
Then we're gonna
turn over one shoulder

00:21:11.460 --> 00:21:14.270
and we're gonna take
up some space by bringing

00:21:14.270 --> 00:21:17.373
the legs nice
and wide on the mat.

00:21:18.450 --> 00:21:22.060
And toes can point
forward to the edge of your mat.

00:21:22.060 --> 00:21:23.870
We're gonna press
into the knife edge,

00:21:23.870 --> 00:21:26.290
the outer edge of the feet.

00:21:26.290 --> 00:21:28.060
Draw energy up from the arches.

00:21:28.060 --> 00:21:30.620
And then inhale,
fingertips go down to come up,

00:21:30.620 --> 00:21:33.700
we're gonna come in to
Star Pose, so it's a big X.

00:21:33.700 --> 00:21:35.807
Talk about taking up space here.

00:21:38.580 --> 00:21:42.110
So pull the backs and
the hands back just a bit.

00:21:42.110 --> 00:21:45.033
Open up through this area
that we have been tending to.

00:21:46.070 --> 00:21:49.730
Getting a healthy flow of lymph.

00:21:49.730 --> 00:21:52.140
Also releasing buildup

00:21:52.140 --> 00:21:54.360
of stress and
tension around the neck,

00:21:54.360 --> 00:21:57.850
the shoulders, even the ribcage.

00:22:00.000 --> 00:22:03.970
Close your eyes here and
just a little contemplation

00:22:04.900 --> 00:22:09.680
for this practice
of taking up space.

00:22:09.680 --> 00:22:12.360
If the arms get tired,
you're not alone.

00:22:12.360 --> 00:22:14.990
Breathing here,
lifting the ribcage up, up, up.

00:22:14.990 --> 00:22:17.720
Lifting your heart.
We're not here long.

00:22:17.720 --> 00:22:19.390
You got this.

00:22:19.390 --> 00:22:21.488
Length in the back of the neck.

00:22:22.690 --> 00:22:23.889
Inhale in.

00:22:24.818 --> 00:22:26.469
Exhale, hands to heart.

00:22:27.640 --> 00:22:29.593
Good. Inhale in again.

00:22:30.303 --> 00:22:32.793
Exhale, relax the 
shoulders down.

00:22:34.080 --> 00:22:37.470
Inhale in, lift the heart,
the sternum up to the thumbs.

00:22:37.470 --> 00:22:40.970
Feel that connection of your
thumbs on your heart center,

00:22:40.970 --> 00:22:43.139
you might even
feel your heart beat.

00:22:44.380 --> 00:22:46.040
Then soft bend in the knees,

00:22:46.040 --> 00:22:47.750
you're gonna bring your heels

00:22:47.750 --> 00:22:51.750
a little bit wider than 
your toes, so toes turn in.

00:22:51.750 --> 00:22:55.440
And Standing Wide-Legged 
Forward Fold, so therapeutic.

00:22:55.440 --> 00:22:59.140
Soft bend in the knees as
we send the hip creases back.

00:22:59.140 --> 00:23:02.280
And today, we'll move
through that flat back position

00:23:02.280 --> 00:23:05.300
so you can take a breath
at that flat back position,

00:23:05.300 --> 00:23:06.920
and then find
your version today.

00:23:06.920 --> 00:23:10.640
So you might use your blanket
to bring the earth up to you.

00:23:10.640 --> 00:23:13.623
If you have blocks or books,
you might use them here.

00:23:14.920 --> 00:23:17.279
Maybe fingertips
come into the earth.

00:23:19.010 --> 00:23:23.860
Strong legs, full conscious
breath here guiding the way.

00:23:23.860 --> 00:23:25.720
Maybe the hands
come all the way down.

00:23:25.720 --> 00:23:29.190
And maybe even we are
able to walk the hands

00:23:29.190 --> 00:23:32.760
with practice in line
with the arches of the feet.

00:23:32.760 --> 00:23:37.120
Maintain an external
rotation in the upper arm bones

00:23:37.120 --> 00:23:40.490
and maybe one day bring the
crown of the head to the earth.

00:23:40.490 --> 00:23:43.313
We're working in your
variation today fully.

00:23:47.630 --> 00:23:50.455
Breathing into all
four sides of the torso.

00:23:55.460 --> 00:23:57.497
Creating space.

00:23:58.833 --> 00:24:01.669
Owning it,
owning where we are today.

00:24:06.130 --> 00:24:09.404
Take one more breath
wherever you are, nice and easy.

00:24:12.860 --> 00:24:14.260
Then start with the feet.

00:24:14.260 --> 00:24:17.720
Connect all four corners 
down to the earth.

00:24:17.720 --> 00:24:20.210
We draw energy up 
through the arches,

00:24:20.210 --> 00:24:23.460
through the inseam
until we get to the belly,

00:24:23.460 --> 00:24:25.310
we connect with the core,
help the guide the way

00:24:25.310 --> 00:24:27.390
as we bring the
hands back to heart center

00:24:27.390 --> 00:24:29.947
and slowly rise back up.

00:24:31.180 --> 00:24:34.343
Star Pose, inhale,
send the fingertips out.

00:24:35.570 --> 00:24:37.506
Exhale, stay here.

00:24:38.920 --> 00:24:40.894
Twice more, inhale.

00:24:42.390 --> 00:24:45.260
Take up space and exhale.

00:24:46.990 --> 00:24:49.220
You are more than
worthy of this space.

00:24:49.220 --> 00:24:51.520
Own it, here we go,
one last breath.

00:24:55.320 --> 00:24:57.480
Good, float the palms together.

00:24:57.480 --> 00:25:00.510
You can hop the feet
together here if that's your jam

00:25:00.510 --> 00:25:03.767
or slowly inch 
the heels and the toes

00:25:03.767 --> 00:25:05.650
back to Mountain Pose.

00:25:05.650 --> 00:25:07.280
That's where we'll meet.

00:25:07.280 --> 00:25:09.620
Relax the hands
gently at your sides.

00:25:09.620 --> 00:25:12.056
We'll walk to the
front of the mat here.

00:25:14.290 --> 00:25:15.760
Hmm, good.

00:25:15.760 --> 00:25:18.850
On an inhale,
reach for the sky.

00:25:18.850 --> 00:25:20.903
On an exhale, fold it down.

00:25:21.800 --> 00:25:23.810
Fingertips come to the
mat here, check it out.

00:25:23.810 --> 00:25:25.110
We're gonna lift the heels

00:25:25.110 --> 00:25:27.560
and drop your
center all the way down

00:25:27.560 --> 00:25:30.323
into a crouched position.

00:25:30.323 --> 00:25:32.570
That's right, 
a crouched position.

00:25:32.570 --> 00:25:35.580
So heels are lifted, you can
keep the feet hip width apart

00:25:35.580 --> 00:25:37.510
or if you wanna
challenge yourself,

00:25:37.510 --> 00:25:38.810
if it feels right in your body,

00:25:38.810 --> 00:25:40.230
it's not gonna feel
right for everyone,

00:25:40.230 --> 00:25:41.070
I'll tell you that right now,

00:25:41.070 --> 00:25:43.976
you can bring the 
feet together, really together.

00:25:43.976 --> 00:25:45.419
Then lift the heels.

00:25:47.180 --> 00:25:48.905
So we're focused on sensation

00:25:48.905 --> 00:25:51.380
and creating
spaciousness in the body

00:25:51.380 --> 00:25:54.285
so that when we get off
the mat we can move and groove

00:25:54.285 --> 00:25:57.830
and live and learn
and serve with more ease.

00:25:57.830 --> 00:25:59.320
So don't get too caught up in,

00:25:59.320 --> 00:26:01.220
"Oh, I wanna get 
my feet together," you know?

00:26:01.220 --> 00:26:03.722
Just, let's come
into this crouch position

00:26:03.722 --> 00:26:08.230
and feel this spaciousness 
in the low back.

00:26:08.230 --> 00:26:09.570
The whole back really.

00:26:09.570 --> 00:26:13.184
And in the fascia of the foot.

00:26:14.660 --> 00:26:16.510
And from there,

00:26:16.510 --> 00:26:20.390
we're gonna draw some
energy up from the pelvic floor

00:26:20.390 --> 00:26:22.871
and come on to the fingertips.

00:26:24.680 --> 00:26:29.360
And then from there, we'll
revisit this maybe another day

00:26:29.360 --> 00:26:31.170
if it's not right
for you, but from there,

00:26:31.170 --> 00:26:35.530
you might lift one
hand up and then the other

00:26:36.840 --> 00:26:39.010
into a little toe stand.

00:26:39.010 --> 00:26:40.510
So we're either
staying in a crouch

00:26:40.510 --> 00:26:42.250
or we're practicing
a little toe stand.

00:26:42.250 --> 00:26:44.555
Just getting some
fun things to play with

00:26:44.555 --> 00:26:46.750
as we create space.

00:26:46.750 --> 00:26:50.883
But remembering that our
goal is to be in the sensation.

00:26:52.020 --> 00:26:54.675
And then follow the sensation.

00:26:56.180 --> 00:26:58.513
That keeps me in
a state of play.

00:26:59.710 --> 00:27:02.120
Alright, let that go.

00:27:02.120 --> 00:27:05.980
Use the hands to come all
the way back on to the bum.

00:27:05.980 --> 00:27:08.940
Center your bum in
the center of your mat.

00:27:08.940 --> 00:27:10.740
Then reach the fingertips forward

00:27:10.740 --> 00:27:15.710
as you slowly, slowly, slowly,
one vertebrae at a time here,

00:27:15.710 --> 00:27:17.340
roll it down.

00:27:17.340 --> 00:27:21.010
Controlling the muscles
in the center of the body

00:27:21.010 --> 00:27:23.300
until you come all 
the way down to the ground.

00:27:23.300 --> 00:27:25.130
We'll take a big full 
body stretch here

00:27:25.130 --> 00:27:27.520
reaching the arms all 
the way up and overhead.

00:27:27.520 --> 00:27:31.620
Point and flex the feet,
rotate the ankles.

00:27:31.620 --> 00:27:34.311
Rotate the wrists too 
if that feels good.

00:27:39.470 --> 00:27:41.560
Then slowly
float the hands down,

00:27:41.560 --> 00:27:42.700
palms on the earth.

00:27:42.700 --> 00:27:46.213
We'll lift the knees back up,
soles of the feet on the mat.

00:27:48.090 --> 00:27:51.030
So opening up through
the front line here again.

00:27:51.030 --> 00:27:53.980
Finding space as we press into
all four corners of the feet.

00:27:53.980 --> 00:27:56.750
Press into the hands,
and slowly begin

00:27:56.750 --> 00:27:59.540
to lift the hip points 
up towards the sky.

00:27:59.540 --> 00:28:02.660
Crawl the shoulder
blades underneath you.

00:28:02.660 --> 00:28:05.230
Bridge pose, shins forward.

00:28:05.230 --> 00:28:07.580
Hip points lifting.

00:28:07.580 --> 00:28:10.960
Chest lifts to the chin
and the chin lifts to the sky.

00:28:10.960 --> 00:28:15.036
It's almost as if you're
feeling as though you could tear

00:28:15.036 --> 00:28:17.200
the center of your yoga mat.

00:28:17.200 --> 00:28:19.640
So tearing the
mat into two pieces,

00:28:19.640 --> 00:28:23.100
that's how strong the
connection is in the feet.

00:28:23.100 --> 00:28:26.890
Can take the bind by
interlacing the fingertips.

00:28:26.890 --> 00:28:30.669
Still creating space in the chest,

00:28:30.669 --> 00:28:31.920
the shoulders.

00:28:31.920 --> 00:28:33.197
Inhale in.

00:28:34.805 --> 00:28:38.400
And exhale to slowly release.

00:28:38.400 --> 00:28:41.440
Make your way all the
way back down to the earth.

00:28:41.440 --> 00:28:45.320
Open the knees wide,
Reclined Cobbler's pose.

00:28:45.320 --> 00:28:48.000
Let the hands rest
gently on the belly.

00:28:48.000 --> 00:28:53.143
Feel your inhale,
the belly rises.

00:28:54.730 --> 00:28:57.460
And feel out your exhale

00:28:57.460 --> 00:29:01.180
as the belly slowly falls,
close your eyes.

00:29:16.225 --> 00:29:19.530
Then bring the fingertips to
the outer edges of the legs.

00:29:19.530 --> 00:29:22.290
Close the knees slowly.

00:29:22.290 --> 00:29:24.610
Hug both legs up 
towards the chest.

00:29:24.610 --> 00:29:27.603
You can rock around a little
bit here if it feels good.

00:29:28.800 --> 00:29:31.599
Massaging the low back.

00:29:33.700 --> 00:29:36.220
Maybe taking knees

00:29:36.220 --> 00:29:38.800
one way in a circular motion

00:29:38.800 --> 00:29:40.863
and then the other.

00:29:42.335 --> 00:29:44.641
Palms on the kneecaps.

00:29:49.360 --> 00:29:51.870
Then hug the right knee in,
send the left leg out long.

00:29:51.870 --> 00:29:53.624
Take a deep breath in.

00:29:53.624 --> 00:29:55.380
Exhale, supine twist.

00:29:55.380 --> 00:29:57.640
Guide the right knee
over towards the left side

00:29:57.640 --> 00:29:59.065
of your yoga mat.

00:30:01.640 --> 00:30:04.440
And open up
through your right wing.

00:30:04.440 --> 00:30:06.653
Maybe turn on
towards your right ear.

00:30:07.630 --> 00:30:10.177
Breathe deep into your belly.

00:30:12.180 --> 00:30:15.416
And breathe out,
letting something go.

00:30:19.800 --> 00:30:21.633
Inhale in again.

00:30:24.260 --> 00:30:27.190
And in the twist,
have an opportunity here

00:30:27.190 --> 00:30:31.540
always on the exhale to
let go of maybe something

00:30:31.540 --> 00:30:35.488
that is just no
longer serving you.

00:30:35.488 --> 00:30:39.060
Maybe it had a purpose once
before and you can honor that

00:30:39.060 --> 00:30:43.390
and then use a nice 
exhale as an opportunity

00:30:43.390 --> 00:30:46.693
to let it go, 
say thank you and let it go.

00:30:48.534 --> 00:30:50.563
And come back to center.

00:30:51.750 --> 00:30:54.220
Hug the left knee
all the way up and in.

00:30:54.220 --> 00:30:57.210
Right leg extends, inhale.

00:30:57.210 --> 00:30:59.190
Exhale to the twist.

00:30:59.190 --> 00:31:02.680
Same thing, opening up
now through your left wing,

00:31:02.680 --> 00:31:04.765
turning on your left shoulder.

00:31:07.510 --> 00:31:10.040
Inhaling, feeling all four sides

00:31:10.040 --> 00:31:12.563
of the torso
receive that breath.

00:31:13.920 --> 00:31:16.997
And then exhaling
to let something go.

00:31:21.590 --> 00:31:23.393
Inhale in.

00:31:26.158 --> 00:31:31.613
And exhale, letting go
of that which no longer serves

00:31:32.990 --> 00:31:36.097
so that you can create space

00:31:37.333 --> 00:31:40.204
for the incoming gifts.

00:31:41.760 --> 00:31:43.656
One more breath in.

00:31:45.550 --> 00:31:48.140
Seriously, this exhale,
nice conscious exhale,

00:31:48.140 --> 00:31:51.650
opportunity to get
rid of some old clothes,

00:31:51.650 --> 00:31:54.690
old shoes, things that
no longer fit in your life

00:31:54.690 --> 00:31:59.140
to make room for the
next bits and pieces

00:31:59.140 --> 00:32:00.826
you wanna try on.

00:32:02.290 --> 00:32:04.170
In other words, thank you, next.

00:32:04.170 --> 00:32:07.153
Okay, here we go. (laughs)
Come back to center.

00:32:08.520 --> 00:32:11.350
And if you want, let's
do a little Happy Baby here

00:32:11.350 --> 00:32:13.110
before we extend
the legs out long.

00:32:13.110 --> 00:32:14.960
So grab the outer
edges of the feet,

00:32:14.960 --> 00:32:17.753
lengthen the tailbone towards
the front edge of the mat.

00:32:18.690 --> 00:32:20.409
Deep breath in.

00:32:20.409 --> 00:32:22.537
Long breath out.

00:32:23.900 --> 00:32:27.373
And when you're ready,
extending the legs out long.

00:32:28.660 --> 00:32:31.904
Allowing the arms 
to rest gently

00:32:33.643 --> 00:32:34.660
at your side.

00:32:34.660 --> 00:32:38.600
Maybe you take your blanket,
bring it underneath the head

00:32:38.600 --> 00:32:40.810
or underneath the knees.

00:32:45.870 --> 00:32:49.261
Coming in to relaxation.

00:32:53.598 --> 00:32:56.085
Allowing the benefits,

00:32:56.085 --> 00:33:00.280
the myriad of
benefits this practice,

00:33:00.280 --> 00:33:03.143
working on so
many different levels,

00:33:04.700 --> 00:33:08.505
allowing it all to
kind of come together

00:33:09.699 --> 00:33:12.380
here in the Corpse Pose.

00:33:12.380 --> 00:33:14.210
Receiving the benefits

00:33:14.210 --> 00:33:17.972
and the nutrients of
this amazing practice.

00:33:19.880 --> 00:33:24.140
Simply allowing here
in the final posture,

00:33:24.140 --> 00:33:26.023
you don't have to do anything.

00:33:28.500 --> 00:33:30.240
Take a deep breath in.

00:33:30.240 --> 00:33:32.100
And use your next exhale

00:33:32.100 --> 00:33:36.960
as one final full opportunity
to let everything go.

00:33:36.960 --> 00:33:39.050
Relaxing the weight of
your body completely

00:33:39.050 --> 00:33:41.037
and fully into the earth.

00:34:17.560 --> 00:34:20.588
And just a couple of
more quiet moments here

00:34:22.240 --> 00:34:24.183
to just be.

00:34:34.600 --> 00:34:38.253
And as you're ready, gently
begin to deepen your breath.

00:34:42.530 --> 00:34:47.290
Start to rub your
thumbprint on your index finger,

00:34:47.290 --> 00:34:49.180
middle finger,
ring finger, pinky.

00:34:49.180 --> 00:34:52.930
And just move back and forth
there as you invite some energy

00:34:52.930 --> 00:34:56.888
back to the toes,
wiggling the toes as well.

00:35:02.591 --> 00:35:05.491
Then we'll bring
the hands together.

00:35:05.491 --> 00:35:09.407
Thumbs right up to the
forehead or that third eye.

00:35:11.500 --> 00:35:14.383
We'll take a final
breath in here together.

00:35:15.430 --> 00:35:17.240
Inhale, lots of love in.

00:35:17.240 --> 00:35:20.300
Make space for all the love

00:35:20.300 --> 00:35:22.420
that you're worthy of.

00:35:22.420 --> 00:35:25.710
Get ready to receive incoming.

00:35:28.890 --> 00:35:33.760
And of course, take it
upon yourself to exhale

00:35:33.760 --> 00:35:36.105
lots of love out. Spread love.

00:35:38.030 --> 00:35:39.574
And we'll keep it going.

00:35:40.780 --> 00:35:43.150
Whoo hoo, almost
to the halfway mark.

00:35:43.150 --> 00:35:44.760
I can't wait to
see you tomorrow.

00:35:44.760 --> 00:35:47.654
Until then, take good care.

00:35:47.654 --> 00:35:48.984
Namaste.

00:35:50.677 --> 00:35:54.992
(bright upbeat piano music)