WEBVTT

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- Hello, everyone.

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Welcome to Breath,
your 30 day yoga journey.

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I'm Adriene, this is
Benji and it's Day 2,

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Arrive.

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Let's get started.

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(bright upbeat piano music)

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Alrighty my friend,
welcome back.

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Come into a nice,
comfortable seat.

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Maybe lift the
hips up just a bit.

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Come on down to the ground.
Take your time,

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always, as we settle
into these practices.

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It's a really good idea to focus

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on your arrival from the get go.

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So the practice
has already begun.

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It doesn't begin in Downward Dog

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or with your first ocean breath.

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The invitation today is to

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really see each time you come

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to the mat as a new beginning,
and then within our practice

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to really celebrate
and embrace this idea that

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with each breath, we have
an opportunity to begin again,

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to arrive in the present moment.

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So, just a little
food for thought.

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As we get settled in here,
let's bring our left hand

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to the heart space and
right hand to the belly.

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And if you like, 
close your eyes here or

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gently bring your gaze down
diagonally past your nose.

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Just kind of
softening your focus.

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All of us arriving here today

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to bring our attention inward.

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So there may be a lot going on

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outside of you and this mat,

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the room or the area of the
earth that you're practicing in,

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but within this practice 
and with the breath

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we have this 
opportunity to go inward

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and to create an 
abundance of awareness

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for, or with rather, the

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inner world versus 
the outer world.

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So that's not necessarily
something that happens magically

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the minute you
hop on your yoga mat.

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So feel the warmth of
your hands on your chest

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and your belly.

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Close your eyes, 
soften your gaze.

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And if you like, you can gently
tuck the chin into the chest

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just lengthening through
the back of the neck a bit.

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Creating a little reverent bow.
We're cuing the brain.

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We're just kind
of slowing things down

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as we arrive here today.

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As you're ready, draw your
attention to your next breath.

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And see if you can
make it a little longer.

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Breathing in
through the nose and

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out through the nose here,
observing the breath.

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Spine is nice and tall.

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Shoulders are relaxed.

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As you continue to
gently deepen your breath,

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I invite you to mark each breath

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as a brand new arrival.

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Each time you cycle
through to a new breath,

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see if you can treat
it as a new arrival,

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whatever that means for you.

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You may notice
that it's difficult

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to focus on your breath today.

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You may

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feel that you can just drop

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in to a really yummy, 
conscious breath right away.

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Know that each time 
you arrive it'll be different.

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So we are 
continuing with a bit of

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preparation and foundation

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by simply honoring

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the arrival with
each new breath.

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And if this sounds kind of
crazy to you, just hang with me.

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I have a feeling that this idea,

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if it doesn't have a

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place in your heart right now,
it might find a place here

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throughout the practice 
or along the way.

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Let's take a deep
breath in together now.

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Inhaling in through the nose.

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And exhaling out
through the nose.

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And then slowly open
the eyes, release the palms

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to rest gently on the tops
of the thighs or the knees.

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And just take a second
to notice how you feel.

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So we're gonna get moving here,

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but I'll leave it to you 
to keep kind of chewing

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on this idea of
marking each new inhale,

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each new breath,
as a new arrival.

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So it's going to feel different.

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And through training
and through practice

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we'll be able to follow the
breath through the whole cycle,

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making it a full
conscious cycle of breath.

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Okay, but we'll
unravel that together.

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So nice and easy
dropping the chin to the chest.

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And then taking the nose for
a couple of circles all the way

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up and around and down.

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Up and around and down.

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So we're not doing big
eighties neck rolls here

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unless you like, but
then you're responsible.

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But rather thinking of the neck

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as an extension of the spine.

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And I like to use the
visual of the nose a lot,

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go ahead and
reverse your circle,

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because it helps me 
keep the neck integrated

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in my postures.

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So you'll hear me say,
"Push a little ball of yarn,"

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or "Carve a line with the
nose forward and up and back."

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Same thing here, drawing a
line one way and then the other.

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And if you find a little
catch or a little place where

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you feel like you want to work
it out, find what feels good.

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Good, then we'll just
shake the head a little no.

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Nice and slow.

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Don't be saying 
no, no, no, no, no.

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When it's really.

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Now we'll nod the head yes.

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Yeah, yeah, yeah, yeah, yeah.

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Alright. And finally resting the
left ear over the left shoulder.

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Just allow the weight
of your head to tilt here.

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We'll take the right fingertips,

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right hand over
towards the side,

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fingertips are
gonna kiss the earth.

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Inhale in.

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Exhale, press your pinky down.

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Good, then we'll lift the fingertips,
flex the right hand

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as if you were pressing
your right hand into a wall.

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And then we're gonna slowly
slide the right fingertips up

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in line with the shoulder,
hoo, hoo, hoo,

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and then all the way back
down in line with the hip.

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That's a lot.
Keep breathing.

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Inhale, slide the fingertips up.

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And exhale in line with the hip.

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Good, then let's let that go.
Shake it out if you need to.

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And other side, 
right ear over right shoulder.

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Breathing.

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Left fingertips to the ground,

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Press the left
pinky into the ground.

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Just kind of opening up
through the armpit chest.

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And then here we go.
Flexing the left hand.

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And breathing,
breathing, breathing.

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As we begin to
slide the left hand up

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in line with the
left shoulder, woo.

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Breathe and then
slowly lowering it down.

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Getting into the
good stuff here.

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Sliding it out.

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And lowering it down.

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And one more time.

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Keep the fingers really
spread here on the left hand.

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And lowering it down.

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Excellent.

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Bring the head over the heart,
heart over the pelvis.

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Bring the palms to the knees.

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Take a deep breath in.

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And a long breath out.

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Good, we'll take the hands,
we're gonna create

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kind of an L-shape in both
hands here with the index finger

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and thumb and we're
gonna bring that L-shape

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to the rib cage here.

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And then if you want, 
you can extend

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your fingers so you can
kind of hold your rib cage here.

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Now, careful, if there's a
lot of tension in the shoulders

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you might already be stuck here.

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So watch out for that.
We're gonna drop the shoulders.

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Try to create a 
little bit of space here

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in the neck and shoulders.

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Alright, now with the hands 
here, use the hands here as

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a guide as you inhale, find
that nice wide lateral breath.

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So we're inhaling, feeling,

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literally feeling 
the rib cage expand.

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And exhale to 
soften and feel it

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draw inward. Good.

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Inhale, it draws out. 
It expands. Just play here.

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And exhale, it softens in.

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And one more time.
This is a workshop for you

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so get in there.
Here we go.

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Inhale, workshop
this wide lateral breath.

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All four sides of
the torso, expanding,

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getting big, big, big.

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And then exhale, softening.

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Beautiful.
Let's keep playing.

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Let's keep exploring.
Let's come forward.

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Arrive on all fours.

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Each time we come into
a new beat, a new shape

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of the physical
practice too, we have

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an opportunity to
begin again, to greet it

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and meet it and
find something new.

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So here we go.

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Spinal flexion, drop the belly,
inhale nice and slow.

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Cow Pose.

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And exhale, Cat Pose.

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Rounding through chin to chest,

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claw through the fingertips,
breathe out.

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Good, inhale, drop the belly.

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Lots of space between
the ears and shoulders.

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press into the tops of the feet.

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And exhale, smooth and steady
clawing through the fingertips.

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Pressing through the toes.

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Navel draws up, up, up.

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One more time. Inhale.

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Cow Pose.

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Opening up through 
the front of the neck.

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And exhale, really
exaggerate this one.

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Claw through the fingertips,
draw the chin into the chest.

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Press into the tops of the feet.

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Lovely, inhale,
Tabletop Position, check it out.

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You're gonna press
into both palms evenly.

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We're gonna hug
the lower ribs in

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so you have a slight
connection to your core.

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Stay really
connected to your left foot.

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We're gonna inhale,
curl the right toes under,

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send it out, 
extend through that right leg.

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And then without
dumping all of your weight

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into the left side of the body,
lift your right heel,

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your right leg up towards
the sky, keep your right toes,

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especially that
pinky toe, dialed down.

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Good, now open the toes
all the way to the right

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so the arch of the foot
is facing towards the ground.

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And then dial them back in.

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And two more like that.

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Peek at me, always,
if you need to.

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We're gonna turn
the right toes out.

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And then dial 'em back down.

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And instead of just
focusing on the toes,

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once you know kind
of what you're doing,

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bring your attention 
to that hip socket,

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that right hip socket opening.

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And then rolling inward.

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And this time
when you're rolling

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inward go ahead and stay here.

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We're waking up through the 
muscles of the legs, the glutes.

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Building the glute muscle up here.

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Soft bend in the elbows.

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You're here for three, two.

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On the one, lift your 
right heel a little bit higher.

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And then exhale, bring 
everything in, nose to knee.

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Rounding through the spine.
Squeeze and lift.

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And then relax the right
knee back down and reset.

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Arrive again,
nice neutral spine.

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Alright, same thing 
on the other side.

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So establish all fours, right?

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Nice and steady.
Then try to maintain that.

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Careful not to dump all
your weight into the right side

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as you curl the left toes under,
send that left leg out.

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Good, neck is
nice and long here.

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Again, you can
peek at me anytime,

00:14:20.870 --> 00:14:22.770
but we're not
dropping in the neck here.

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We're keeping
that nice, beautiful

00:14:24.810 --> 00:14:26.736
awareness from crown to tail.

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Okay, inhale in as you're ready.

00:14:30.020 --> 00:14:33.190
Exhale, hug onto the midline.

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So stay centered here.

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Pressing into your left palm 
as much as you are your right.

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As we lift the left heel up,

00:14:41.560 --> 00:14:43.742
dial the left toes
towards the ground.

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Excellent, just
check it out here.

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This is so important for
all of these standing poses.

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Even the Warriors, man.

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Not just balancing on one foot.

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Finding your rib cage
and drawing it up and in.

00:14:58.290 --> 00:15:03.740
Here we go, turning the toes now
towards the left, opening up.

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And then dialing them back down.

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And now opening it up. 
Nice and slow.

00:15:12.700 --> 00:15:13.920
And dialing it back down.

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We are building
strength everywhere here.

00:15:16.580 --> 00:15:18.790
Opening it up, last one.

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And dialing it back down.

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Stay here.

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Lift the left inner
thigh towards the sky.

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Nice and steady here.

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Working to level the hips.

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Inhale in, lift the
left heel a little higher.

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You're doing great!

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Then exhale, slow and steady.

00:15:38.810 --> 00:15:43.040
Bring it all in, knee to nose,
arching through the spine.

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And then releasing it,
left knee to the ground.

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Let's get you
off the wrists here.

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Let's curl the toes,
under walk the hands back.

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Sit back on the heels.

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Slowly come all the way up.

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Head over heart,
heart over pelvis.

00:15:56.480 --> 00:15:59.678
You can interlace
the fingertips here

00:15:59.678 --> 00:16:04.328
and then take it
for a little infinity.

00:16:06.550 --> 00:16:08.498
So a little figure eight.

00:16:12.330 --> 00:16:14.332
Good for the brain too.

00:16:16.520 --> 00:16:18.070
Alright, release that.

00:16:18.070 --> 00:16:21.142
A couple of circles
more if you need them.

00:16:22.430 --> 00:16:24.730
And then we're gonna
come to Downward Facing Dog.

00:16:24.730 --> 00:16:25.760
So take your time.

00:16:25.760 --> 00:16:28.820
Spread the fingertips,
curl the toes under.

00:16:28.820 --> 00:16:32.309
Follow your breath.
Inhale in.

00:16:32.309 --> 00:16:34.300
Follow it through to the exhale.

00:16:34.300 --> 00:16:36.960
Let that be what 
brings the hips up high

00:16:36.960 --> 00:16:39.740
and back, head down.

00:16:39.740 --> 00:16:41.860
Heart above the head here.

00:16:41.860 --> 00:16:43.830
So you got to bring
the breath to really

00:16:43.830 --> 00:16:48.681
bring the benefits of
this work is so amazing when

00:16:48.681 --> 00:16:53.181
we allow our practice
to be led by the breath.

00:16:53.181 --> 00:16:55.553
Wow, so healing.

00:17:00.121 --> 00:17:02.160
And after you've taken
a couple of breaths here

00:17:02.160 --> 00:17:04.370
in Downward Facing Dog,
go ahead and walk it

00:17:04.370 --> 00:17:05.830
all the way up to
the front of the mat.

00:17:05.830 --> 00:17:08.680
Nice and slow, nice and slow.

00:17:08.680 --> 00:17:13.020
Feet hip width apart in
a standing Forward Fold.

00:17:13.020 --> 00:17:14.880
Just take a couple breaths here

00:17:14.880 --> 00:17:17.110
to notice how you feel today.

00:17:17.110 --> 00:17:20.780
Maybe shake the head again,
a little yes, a little no.

00:17:20.780 --> 00:17:23.114
Rock a little side to side.

00:17:26.550 --> 00:17:30.370
And if you're coming 
with any stress (laughs)

00:17:30.370 --> 00:17:35.456
or any tension, 
any worry, anxiety,

00:17:36.105 --> 00:17:41.095
take a second here to hang

00:17:41.095 --> 00:17:45.475
and maybe choose to allow
the weight that you're carrying

00:17:45.475 --> 00:17:49.120
on your shoulders to
slip off just a bit here

00:17:49.120 --> 00:17:51.660
and allow your next inhale truly

00:17:51.660 --> 00:17:55.168
to be an arrival in
the present moment.

00:18:00.420 --> 00:18:01.553
Then notice what that did.

00:18:01.553 --> 00:18:03.960
For me, it was like 
I just released all

00:18:03.960 --> 00:18:06.344
of this tightness 
in my low back.

00:18:08.620 --> 00:18:10.612
Let's take one more breath here.

00:18:14.130 --> 00:18:16.570
Sweet, then when you feel ready
to go ahead and roll it up,

00:18:16.570 --> 00:18:20.028
nice and slow.
We'll meet in Mountain Pose.

00:18:25.450 --> 00:18:27.640
And now here again, my darling,

00:18:27.640 --> 00:18:30.210
you have an opportunity 
in Mountain Pose

00:18:30.210 --> 00:18:35.503
with a new breath to
mark this a new arrival.

00:18:37.580 --> 00:18:39.810
Notice how you feel.

00:18:39.810 --> 00:18:41.832
Lift your heart.

00:18:41.832 --> 00:18:44.533
Ground through your heels.

00:18:49.394 --> 00:18:50.447
And let's move.

00:18:50.447 --> 00:18:53.373
Inhale, reaching the
fingertips up towards the sky.

00:18:54.580 --> 00:18:59.390
Exhale, bend the knees.
Float it down, soft fingers.

00:18:59.390 --> 00:19:00.730
How about it?

00:19:00.730 --> 00:19:04.068
Inhale, halfway lift,
follow your breath.

00:19:05.090 --> 00:19:09.100
And then exhale,
soften and fold.

00:19:09.100 --> 00:19:11.730
From here, bend the knees,
plant the palms,

00:19:11.730 --> 00:19:15.295
step one foot back, 
then the other.

00:19:16.917 --> 00:19:20.750
Benji's like
"Plank Pose, I'm out." (laughs)

00:19:20.750 --> 00:19:21.890
"I'm up and out."

00:19:21.890 --> 00:19:24.300
In Plank Pose, we're going 
to reach the heels back,

00:19:24.300 --> 00:19:27.130
crown forward,
claw through the fingertips.

00:19:27.130 --> 00:19:29.370
Feel free to drop the
knees here, but keep your core

00:19:29.370 --> 00:19:31.680
engaged by hugging
the lower ribs in.

00:19:31.680 --> 00:19:35.130
Everyone keep that
neck nice and long.

00:19:35.130 --> 00:19:36.630
Inhale in here.

00:19:36.630 --> 00:19:40.310
Exhale, slowly lower
all the way to the belly.

00:19:40.310 --> 00:19:41.500
Follow your breath.

00:19:41.500 --> 00:19:43.760
Inhale, lift it up.

00:19:43.760 --> 00:19:46.120
Just a small Cobra here.

00:19:46.120 --> 00:19:48.015
Exhale to release.

00:19:48.015 --> 00:19:51.790
Inhale to all fours 
or Plank Pose.

00:19:51.790 --> 00:19:53.620
Nice and strong.

00:19:53.620 --> 00:19:58.670
And then exhale, empty it
all out, Downward Facing Dog.

00:19:59.770 --> 00:20:02.650
Good. Press into
both palms evenly.

00:20:02.650 --> 00:20:06.320
Anchor through the left heel.
Hug your low ribs in.

00:20:06.320 --> 00:20:10.910
Inhale deeply as you
slowly slide the right leg

00:20:10.910 --> 00:20:14.780
all the way up, right heel
up and dial the toes down.

00:20:14.780 --> 00:20:17.400
So just once here, go
ahead and open to one side

00:20:17.400 --> 00:20:19.870
so you can kind of
feel the hip stacking

00:20:19.870 --> 00:20:24.240
and then dial it back down
so you can bring that right hip

00:20:24.240 --> 00:20:29.240
and the right glute in line
with your left hip, left glute.

00:20:29.700 --> 00:20:31.303
We're building strength.
You're doing great.

00:20:31.303 --> 00:20:33.800
Inhale, lift the
right heel a little higher.

00:20:33.800 --> 00:20:36.140
Exhale, bring it
all the way through.

00:20:36.140 --> 00:20:39.970
Keep reaching the left
heel back, nose to knee here.

00:20:39.970 --> 00:20:41.910
Upper body's in Plank. Awesome!

00:20:41.910 --> 00:20:44.120
Then step the right
foot all the way up.

00:20:44.120 --> 00:20:46.130
Lower the left knee down.

00:20:46.130 --> 00:20:48.720
And on your next inhale,
sweep the arms

00:20:48.720 --> 00:20:50.460
all the way forward,
up and back.

00:20:50.460 --> 00:20:52.617
Big breath, big stretch.

00:20:52.617 --> 00:20:55.800
Good, then exhale, 
paint a wall with the palms.

00:20:55.800 --> 00:20:59.380
Just a little relief for
the wrists all the way down.

00:20:59.380 --> 00:21:01.780
Good, pull the
right hip crease back.

00:21:01.780 --> 00:21:03.060
Inhale to look forward.

00:21:03.060 --> 00:21:04.850
Flex your right foot.

00:21:04.850 --> 00:21:05.910
And then exhale,

00:21:05.910 --> 00:21:10.910
bow the chin in towards
the chest, bow the head.

00:21:11.650 --> 00:21:14.470
Then roll it
through nice and easy.

00:21:14.470 --> 00:21:16.120
Plant the left palm.

00:21:16.120 --> 00:21:18.550
We're gonna lift the
back knee, as we inhale,

00:21:18.550 --> 00:21:21.390
reach the right
fingertips all the way up.

00:21:21.390 --> 00:21:23.210
The new arrival here.

00:21:23.210 --> 00:21:25.980
And then exhale 
all the way back down.

00:21:25.980 --> 00:21:28.279
Plant the palms, 
step the right toes back,

00:21:28.279 --> 00:21:30.667
Plank Pose or Half Plank.

00:21:30.667 --> 00:21:33.482
Inhale in to shift forward, 
look forward.

00:21:33.482 --> 00:21:35.810
This time nice and slow, exhale,

00:21:35.810 --> 00:21:37.610
squeeze the elbows
into the side body

00:21:37.610 --> 00:21:40.950
as long as possible as
you slowly lower down.

00:21:40.950 --> 00:21:44.380
Good, inhale, Cobra.
Follow your breath.

00:21:44.380 --> 00:21:49.110
Exhale, slowly bring 
the forehead down.

00:21:49.110 --> 00:21:53.410
Inhale to all fours
or Plank, your choice.

00:21:53.410 --> 00:21:57.360
And exhale, hips up high and
back in Downward Facing Dog.

00:21:57.360 --> 00:21:59.300
So we're working to
take the pressure out

00:21:59.300 --> 00:22:02.440
of the wrists here by really
rooting through the knuckles,

00:22:02.440 --> 00:22:05.474
clawing through the
fingertips and then connecting

00:22:05.474 --> 00:22:07.630
with that midline,
that core line,

00:22:07.630 --> 00:22:12.900
that plumb line here,
even in a Downward Facing Dog.

00:22:12.900 --> 00:22:14.540
Okay, anchor through
the right heel.

00:22:14.540 --> 00:22:18.940
Inhale, lift the left leg
up nice and high.

00:22:18.940 --> 00:22:20.570
Take a second here to open up,

00:22:20.570 --> 00:22:22.510
stack the hips just
so you can feel that.

00:22:22.510 --> 00:22:25.170
And then dial the
left toes back in,

00:22:25.170 --> 00:22:27.560
working to level the hips.

00:22:27.560 --> 00:22:29.960
This may be very
challenging and takes a lot

00:22:29.960 --> 00:22:32.660
of integrity at first, but
through practice you'll find it.

00:22:32.660 --> 00:22:35.668
And this

00:22:35.668 --> 00:22:38.640
recognition of core and midline,

00:22:38.640 --> 00:22:41.620
balancing the body,
will create a more

00:22:41.620 --> 00:22:44.650
stable practice
for you to grow on.

00:22:44.650 --> 00:22:47.320
Alright, here we go.
Inhale, lift the left heel.

00:22:47.320 --> 00:22:48.940
Exhale, shift it forward.

00:22:48.940 --> 00:22:52.410
Building strength, squeeze.
Right heel's reaching back.

00:22:52.410 --> 00:22:54.400
Nose to knee here.
Lift, lift, lift.

00:22:54.400 --> 00:22:56.630
And then step up
left foot all the way up.

00:22:56.630 --> 00:23:00.120
Awesome work. 
Lower the right knee down.

00:23:00.120 --> 00:23:02.410
On your next breath in,
follow the inhale.

00:23:02.410 --> 00:23:05.500
Sweep the arms 
forward, up and back.

00:23:05.500 --> 00:23:07.323
Front knee over front ankle.

00:23:08.210 --> 00:23:10.610
Beautiful. 
Big breath, big stretch.

00:23:10.610 --> 00:23:12.020
Lift your heart.

00:23:12.020 --> 00:23:13.860
Open up and then exhale.

00:23:13.860 --> 00:23:15.850
Paint a wall
here with your palms.

00:23:15.850 --> 00:23:17.630
A little relief for the wrists

00:23:17.630 --> 00:23:19.930
as you slowly
come all the way back.

00:23:19.930 --> 00:23:20.850
Gorgeous.

00:23:20.850 --> 00:23:22.530
Pull the left hip crease back.

00:23:22.530 --> 00:23:24.270
Flex the left toes,
towards the face.

00:23:24.270 --> 00:23:26.700
Inhale, catch a 
little wave with the breath.

00:23:26.700 --> 00:23:30.883
Look forward.
Exhale, bow inward.

00:23:32.210 --> 00:23:35.293
Good, roll through the
left heel nice and slow.

00:23:36.150 --> 00:23:38.030
Then we're gonna try to
do these two things at once.

00:23:38.030 --> 00:23:41.910
Right hand on the earth
as we lift the left knee,

00:23:41.910 --> 00:23:46.520
the left fingertips go all
the way up towards the sky.

00:23:46.520 --> 00:23:48.280
Big twist. Inhale in.

00:23:48.280 --> 00:23:50.623
Breathe into all 
four sides of the torso.

00:23:51.640 --> 00:23:52.783
So good for you.

00:23:52.783 --> 00:23:55.610
And exhale, 
slowly bring it back down.

00:23:55.610 --> 00:23:56.710
Plant the palms.

00:23:56.710 --> 00:23:58.757
Step the left toes back.

00:23:58.757 --> 00:24:01.590
Inhale in here in Plank.

00:24:01.590 --> 00:24:05.430
And so with each inhale,
we mark a new arrival.

00:24:05.430 --> 00:24:10.100
Give your thinking mind a
break and use that inhale

00:24:10.100 --> 00:24:13.900
as an opportunity to
enter the present moment.

00:24:13.900 --> 00:24:15.770
Just one present
moment after the other.

00:24:15.770 --> 00:24:17.980
We're building strength here.

00:24:17.980 --> 00:24:19.800
We're gonna be here
for 30 more seconds

00:24:19.800 --> 00:24:22.620
and then we're gonna come
onto our backs and relax.

00:24:22.620 --> 00:24:27.090
So you can stay here or
for this last 15 seconds

00:24:27.090 --> 00:24:31.530
we might do some
mindful Mountain climbers.

00:24:31.530 --> 00:24:33.360
So just nice, slow pace here.

00:24:33.360 --> 00:24:34.770
Of course, you can
always speed it up

00:24:34.770 --> 00:24:37.050
if you're craving
fire on any given day.

00:24:37.050 --> 00:24:41.465
Nice, slow climbing.
Hugging the knee into the chest

00:24:41.465 --> 00:24:43.700
but we're not bringing
the nose to knee on these.

00:24:43.700 --> 00:24:45.693
We're keeping the
neck nice and long.

00:24:46.810 --> 00:24:48.150
Keep it going.

00:24:48.150 --> 00:24:51.990
Could just be in a Half Plank
with the knees on the ground

00:24:51.990 --> 00:24:56.320
or nice steady Plank
taking breaks when you need to.

00:24:56.320 --> 00:24:57.893
You're doing great.

00:24:58.960 --> 00:25:01.399
Alright, even it out.

00:25:04.650 --> 00:25:07.340
And release,
bring the knees down.

00:25:07.340 --> 00:25:09.740
Swing the legs
to one side, any side.

00:25:09.740 --> 00:25:12.482
Come all the way
through to a seat.

00:25:14.340 --> 00:25:16.000
Alright, we're gonna
set our legs out in front.

00:25:16.000 --> 00:25:17.880
If you want to grab
your blanket to lift

00:25:17.880 --> 00:25:21.074
the hips up here,
this would be a good time.

00:25:22.480 --> 00:25:23.950
Feet are hip width apart.

00:25:23.950 --> 00:25:25.840
Flex the feet,
bend the knees slightly.

00:25:25.840 --> 00:25:28.810
Inhale, reach the
fingertips behind the ears

00:25:28.810 --> 00:25:30.550
and then all the
way up towards the sky.

00:25:30.550 --> 00:25:32.470
And then exhale,
think up and over.

00:25:32.470 --> 00:25:34.040
So draw your navel in and up.

00:25:34.040 --> 00:25:35.960
We call this Uddiyana Bandha.

00:25:35.960 --> 00:25:40.050
In and up as you 
slowly reach towards

00:25:40.050 --> 00:25:44.864
the shins, the ankles
or maybe the feet or toes.

00:25:45.870 --> 00:25:48.920
Then inhale to look 
forward wherever you are.

00:25:48.920 --> 00:25:51.350
And exhale to fold in.

00:25:51.350 --> 00:25:55.163
Maybe work to straighten 
the legs in time. Maybe not.

00:25:55.163 --> 00:25:58.563
Close your eyes and 
yep, you guessed it.

00:26:00.041 --> 00:26:05.110
Arrive with a new breath.

00:26:08.190 --> 00:26:10.910
Take three cycles of
breath here and see again

00:26:10.910 --> 00:26:14.580
if you can mark each cycle anew.

00:26:14.580 --> 00:26:17.040
So you follow,
you're training your brain

00:26:17.040 --> 00:26:20.598
to follow through with
the breath consciously.

00:26:22.050 --> 00:26:26.076
To the next breath
and to the next breath.

00:26:30.250 --> 00:26:32.588
Relaxing the
weight of the head over.

00:26:35.410 --> 00:26:38.790
And then slowly releasing,
drawing the chin

00:26:38.790 --> 00:26:42.450
to the chest and
rolling back up.

00:26:42.450 --> 00:26:43.283
Awesome work.

00:26:43.283 --> 00:26:47.610
So following the breath through,
it seems so simple,

00:26:47.610 --> 00:26:51.270
but can actually be quite
difficult to follow through.

00:26:51.270 --> 00:26:55.000
So we'll be introducing
some like breath ratio

00:26:55.000 --> 00:26:57.130
later on that will
help you practice that.

00:26:57.130 --> 00:26:58.400
But just to get an idea,

00:26:58.400 --> 00:27:01.700
treat each new
breath as a new arrival.

00:27:01.700 --> 00:27:04.090
It reminds me of that beautiful

00:27:04.090 --> 00:27:06.253
poem by Rumi, "The Guest House".

00:27:08.314 --> 00:27:09.540
Okay, so here we go.

00:27:09.540 --> 00:27:11.370
Let's come onto our backs.

00:27:11.370 --> 00:27:13.878
Right away, hug the
knees into the chest.

00:27:17.530 --> 00:27:19.677
Rock a little side to side.

00:27:23.820 --> 00:27:27.100
And then continuing
with a little balancing

00:27:27.100 --> 00:27:28.750
of left and right
side of the body,

00:27:28.750 --> 00:27:32.440
let's extend the left
leg out as you maintain

00:27:32.440 --> 00:27:34.954
the hugging in of 
the right knee. (chuckles)

00:27:34.954 --> 00:27:37.678
I just had to center
myself a little bit on my mat.

00:27:39.020 --> 00:27:42.470
And then inhale in. 
Exhale, contract the navel

00:27:42.470 --> 00:27:46.380
in towards the spine as
you slowly peel the head up.

00:27:46.380 --> 00:27:50.216
Now the nose can come toward
the knee, but it's really,

00:27:50.216 --> 00:27:52.730
it's not about kind
of reaching that goal.

00:27:52.730 --> 00:27:55.810
It's about giving the
spine that love here,

00:27:55.810 --> 00:27:58.270
the space, engaging the core.

00:27:58.270 --> 00:28:00.170
If you want to
challenge yourself, you can lift

00:28:00.170 --> 00:28:02.830
the left heel, 
let it hover just a bit.

00:28:02.830 --> 00:28:05.250
Shoulders are relaxed.

00:28:05.250 --> 00:28:07.320
Skin of the face is relaxed.

00:28:07.320 --> 00:28:09.073
My feet are engaged.

00:28:11.830 --> 00:28:15.220
Ooh yeah, waking up those
little intercostals, especially

00:28:15.220 --> 00:28:17.985
in the low belly as 
I lift my left heel.

00:28:17.985 --> 00:28:21.718
Scooping, finding that 
kind of hollow front body.

00:28:23.310 --> 00:28:26.690
And inhaling in here and
then exhaling to release.

00:28:26.690 --> 00:28:28.930
Listen carefully, I'm gonna 
take this right knee

00:28:28.930 --> 00:28:31.190
and I'm gonna cross
this baby all the way over

00:28:31.190 --> 00:28:33.730
towards the left side,
move my hips to the right side

00:28:33.730 --> 00:28:37.030
so I can accentuate that,
and then hallelu,

00:28:37.030 --> 00:28:38.640
I'm gonna send
my right fingertips

00:28:38.640 --> 00:28:43.030
all the way out and
maybe turn on my right ear

00:28:44.590 --> 00:28:47.600
so that I can take
my next brand new,

00:28:47.600 --> 00:28:50.600
beautiful breath here in

00:28:50.600 --> 00:28:54.520
this supine twist.

00:28:54.520 --> 00:28:57.890
Nice Reclined Twist.

00:28:57.890 --> 00:29:00.042
Breathe into your belly.

00:29:06.340 --> 00:29:08.960
Take one more enjoyable breath.

00:29:08.960 --> 00:29:12.535
Big stretch here in 
the right armpit chest.

00:29:12.535 --> 00:29:14.939
And the right pec.

00:29:15.963 --> 00:29:19.410
And then slowly
follow your exhale.

00:29:19.410 --> 00:29:20.955
Bring it back.

00:29:21.620 --> 00:29:25.425
Center yourself on the mat,
hug both knees into the chest.

00:29:26.470 --> 00:29:28.640
And then maintain the
squeezing in of the left knee

00:29:28.640 --> 00:29:30.944
as you extend the
right leg out along.

00:29:31.940 --> 00:29:33.790
Keep the shoulders relaxed.

00:29:33.790 --> 00:29:37.450
Inhale in. Exhale,
sharp exhale to really feel

00:29:37.450 --> 00:29:39.970
that connection maybe
of the navel drawing in.

00:29:39.970 --> 00:29:41.410
We'll work on this more later,

00:29:41.410 --> 00:29:43.660
but just connecting 
that contraction,

00:29:43.660 --> 00:29:47.590
and that's what brings the
nose up towards the left knee.

00:29:47.590 --> 00:29:49.219
Again, it doesn't have to touch.

00:29:49.219 --> 00:29:52.621
Just creating more 
length in the spine.

00:29:52.621 --> 00:29:55.870
Thoracic spine and 
the upper back as well.

00:29:55.870 --> 00:29:58.170
Breathing here,
shoulders relaxed.

00:29:58.170 --> 00:30:00.860
Option to lift the
right heel, let it hover.

00:30:00.860 --> 00:30:02.920
When you do, 
find that hollow body.

00:30:02.920 --> 00:30:06.677
Feel the low belly
get engaged here.

00:30:09.150 --> 00:30:11.516
We're breathing steadily.

00:30:23.720 --> 00:30:28.924
Nice. And then slowly release
right heel to the ground.

00:30:28.924 --> 00:30:31.900
Head comes down and we're
gonna guide the right knee now

00:30:31.900 --> 00:30:34.360
over towards the right.
I might shift my hips over

00:30:34.360 --> 00:30:38.530
towards the left and
find my twist on either side,

00:30:38.530 --> 00:30:42.412
extending the
left fingertips out.

00:30:42.412 --> 00:30:48.220
And maybe turning
onto the left ear here.

00:30:48.220 --> 00:30:50.707
Close your eyes.

00:30:50.707 --> 00:30:52.982
Soften through your jaw.

00:30:54.240 --> 00:30:55.857
And breathe, breathe, breathe.

00:30:55.857 --> 00:30:59.496
Noticing the sensation 
with each inhale.

00:30:59.496 --> 00:31:02.760
And each exhale.

00:31:02.760 --> 00:31:05.010
So much opportunity.

00:31:12.500 --> 00:31:14.730
So much opportunity 
with each inhalation,

00:31:14.730 --> 00:31:17.808
with each exhalation. 
You start to

00:31:19.157 --> 00:31:21.610
get really fascinated and curious

00:31:21.610 --> 00:31:23.580
about all that you
can discover within

00:31:23.580 --> 00:31:26.533
the cycle of a breath
in your yoga practice.

00:31:33.420 --> 00:31:36.960
Take one more delicious,
yummy breath in. (chuckles)

00:31:36.960 --> 00:31:38.658
Sorry, I couldn't help myself.

00:31:39.860 --> 00:31:42.260
Certainly evokes a feeling,
and then exhale.

00:31:42.260 --> 00:31:44.850
Let it guide you back.

00:31:44.850 --> 00:31:47.020
Alright, check it out.
Center yourself on the mat.

00:31:47.020 --> 00:31:48.770
And then you're gonna hug
the knees up to the chest

00:31:48.770 --> 00:31:52.620
but you're gonna bring
the palms to the kneecaps.

00:31:52.620 --> 00:31:55.230
And then we're
gonna open them wide.

00:31:55.230 --> 00:31:57.740
And then we're gonna
bring them in and around

00:31:57.740 --> 00:31:59.419
and then squeeze 'em in.

00:31:59.419 --> 00:32:03.231
Open 'em wide
and around and in.

00:32:03.231 --> 00:32:06.650
And then reverse the circle out.

00:32:06.650 --> 00:32:10.743
Just neutralizing the spine
a little bit. Around and in.

00:32:11.610 --> 00:32:13.360
Careful not to
clench the jaw here.

00:32:13.360 --> 00:32:16.710
Out, around and in.

00:32:16.710 --> 00:32:18.257
And one more time.

00:32:22.850 --> 00:32:25.792
Awesome. Then flex the feet.

00:32:25.792 --> 00:32:30.090
Point the toes and 
then relax the feet.

00:32:30.090 --> 00:32:32.771
And allow them to
drop down to the earth.

00:32:33.980 --> 00:32:35.960
Good, extend one leg.

00:32:35.960 --> 00:32:37.589
And then the other.

00:32:38.810 --> 00:32:41.150
You can use your
blanket or your towel here.

00:32:41.150 --> 00:32:42.590
I don't think I mentioned
this yesterday, but you can

00:32:42.590 --> 00:32:47.230
always use your blanket
underneath the knees here.

00:32:47.230 --> 00:32:49.610
Kind of nice for the low back.

00:32:49.610 --> 00:32:54.240
Give you a little
prop for relaxation.

00:32:54.240 --> 00:32:57.250
And we're gonna allow
the hands to rest gently,

00:32:57.250 --> 00:33:01.601
palms face up here as we
close out today's practice.

00:33:04.210 --> 00:33:07.616
Take a second 
to notice how you feel.

00:33:08.532 --> 00:33:10.873
And close your eyes.

00:33:13.130 --> 00:33:18.543
And just let the breath
return to its natural rhythm.

00:33:24.000 --> 00:33:28.143
So you can remain
aware of the rhythm,

00:33:30.020 --> 00:33:33.280
but there's this allowing, 
just kind of allowing,

00:33:33.280 --> 00:33:36.387
the breath to
flow here naturally.

00:33:40.346 --> 00:33:42.905
Relaxing the weight
of your body completely

00:33:42.905 --> 00:33:46.470
and fully into the
earth and giving thanks

00:33:46.470 --> 00:33:50.360
for this time that you've 
carved out for yourself to

00:33:50.360 --> 00:33:52.485
connect with your body.

00:33:54.118 --> 00:33:56.221
Honoring your breath.

00:33:58.870 --> 00:34:01.687
And embrace this idea that

00:34:03.550 --> 00:34:08.471
with each new breath we arrive.

00:34:30.430 --> 00:34:33.951
Take one more moment
here to rest your heart.

00:34:42.730 --> 00:34:45.863
And then inhale deeply with me.

00:34:47.510 --> 00:34:50.873
And as you exhale, 
sigh it out, just a little ahh.

00:34:53.001 --> 00:34:58.170
Again, inhale deeply all of
us together around the world.

00:34:58.170 --> 00:35:00.020
What's up?

00:35:00.020 --> 00:35:03.123
The exhale to sigh it out, ahh.

00:35:05.290 --> 00:35:07.610
Good, lift one knee.

00:35:07.610 --> 00:35:09.390
Then the other.

00:35:09.390 --> 00:35:10.980
We'll turn into 
one side and really

00:35:10.980 --> 00:35:13.170
come into a fetal position.

00:35:13.170 --> 00:35:16.474
Really hike those knees 
up towards your heart.

00:35:20.370 --> 00:35:22.057
Rest your head.

00:35:25.290 --> 00:35:27.640
And take a second
to just contemplate,

00:35:27.640 --> 00:35:32.309
meditate, today's theme.

00:35:35.420 --> 00:35:39.333
I hope that you can
take this invitation,

00:35:41.250 --> 00:35:44.580
and today's focus with
you off the mat into the rest

00:35:44.580 --> 00:35:48.120
of your day or night, and
we'll definitely bring it back

00:35:48.120 --> 00:35:50.942
into play for
tomorrow's practice.

00:35:52.810 --> 00:35:55.300
Knowing that the
hardest part is showing up.

00:35:55.300 --> 00:36:00.309
So really celebrating,
committing to the arrival.

00:36:02.610 --> 00:36:04.187
Feels good.

00:36:05.880 --> 00:36:08.063
Press into one palm 
and then the other.

00:36:08.063 --> 00:36:11.230
We'll rise back up.

00:36:11.230 --> 00:36:12.720
We'll bring the palms together

00:36:12.720 --> 00:36:16.485
at the heart space to
close out the practice.

00:36:18.620 --> 00:36:21.180
So each practice
will be very different.

00:36:21.180 --> 00:36:24.210
No doubt, almost
every time you consider

00:36:24.210 --> 00:36:26.530
showing up on the mat,
you might have a moment

00:36:26.530 --> 00:36:30.300
where you think
you may not show up.

00:36:30.300 --> 00:36:33.710
So remember that that is
sometimes the hardest part.

00:36:33.710 --> 00:36:36.270
And we can remember all we have

00:36:36.270 --> 00:36:37.840
to do is breathe
in these practices.

00:36:37.840 --> 00:36:40.206
So arrive,

00:36:40.206 --> 00:36:43.870
show up and
then see what happens.

00:36:43.870 --> 00:36:45.451
The rest will just unfold

00:36:45.451 --> 00:36:48.223
but you have to arrive 
with each new breath.

00:36:49.870 --> 00:36:53.270
Thank you so much for
sharing your time and energy

00:36:53.270 --> 00:36:56.624
with me and with
everyone who's practicing

00:36:58.945 --> 00:37:00.781
BREATH.

00:37:02.490 --> 00:37:04.595
Inhale in deeply.

00:37:05.714 --> 00:37:09.205
And exhale to bow the head.

00:37:09.920 --> 00:37:12.144
We'll finish by whispering

00:37:12.144 --> 00:37:13.866
Namaste.

00:37:14.858 --> 00:37:19.636
(bright upbeat piano music)