WEBVTT

00:00:00.330 --> 00:00:01.250
- Hello, everyone.

00:00:01.250 --> 00:00:03.850
Welcome to BREATH,
your 30 day yoga journey.

00:00:03.850 --> 00:00:08.210
It's Day 24, Rejuvenate.

00:00:08.210 --> 00:00:10.262
Let's get started.

00:00:10.262 --> 00:00:14.391
(bright upbeat piano music)

00:00:28.060 --> 00:00:30.110
Alright, let's begin in a nice,

00:00:30.110 --> 00:00:32.190
comfortable seat of your choice.

00:00:32.190 --> 00:00:34.210
Sit up on a little
something if you like.

00:00:34.210 --> 00:00:36.830
Bring the hands to the belly.

00:00:36.830 --> 00:00:40.390
And we're gonna jump 
right in as we are kicking off

00:00:40.390 --> 00:00:44.350
our final week of BREATH,

00:00:44.350 --> 00:00:46.280
a 30 day yoga journey.

00:00:46.280 --> 00:00:47.923
Benji's on watch here.

00:00:49.010 --> 00:00:51.560
Start to lift up
through the heart,

00:00:51.560 --> 00:00:54.480
the chest kind of
lifting towards the chin.

00:00:54.480 --> 00:00:58.323
Chin gently lifting to the sky.

00:00:59.350 --> 00:01:01.180
Shoulder blades melting down.

00:01:01.180 --> 00:01:03.318
Tag a little
weight in the elbows.

00:01:05.580 --> 00:01:08.140
So to rejuvenate.

00:01:09.070 --> 00:01:12.880
The practice won't always
leave you feeling rejuvenated.

00:01:12.880 --> 00:01:13.989
Right?

00:01:15.170 --> 00:01:19.440
But I love this idea of
coming into close contact with

00:01:19.440 --> 00:01:22.030
what it feels like and kind
of understanding and knowing

00:01:22.030 --> 00:01:26.320
what it feels like
and what it means to

00:01:26.320 --> 00:01:30.990
bring new energy to
something or bring something,

00:01:30.990 --> 00:01:33.530
excuse me, bring
energy to something at all.

00:01:33.530 --> 00:01:36.290
So often we're kind
of energizing things

00:01:36.290 --> 00:01:38.560
that are not
serving us. (laughs)

00:01:38.560 --> 00:01:41.290
Whether it's through
our thoughts, actions,

00:01:41.290 --> 00:01:45.270
our daily rituals,
our habits, of course.

00:01:45.270 --> 00:01:49.670
So just a little
food for thought here

00:01:49.670 --> 00:01:52.230
as we move through
the practice today.

00:01:52.230 --> 00:01:54.210
We're gonna begin
with breath of fire,

00:01:54.210 --> 00:01:57.520
Kapalabhati, to stir the pot.

00:01:57.520 --> 00:02:02.685
Energetically give you a
little juice for today's flow.

00:02:04.930 --> 00:02:07.005
Inhale in through the nose.

00:02:08.370 --> 00:02:10.303
Exhale out through the nose.

00:02:11.980 --> 00:02:13.891
Inhale in through the nose.

00:02:15.290 --> 00:02:16.630
Exhale out through the nose.

00:02:16.630 --> 00:02:18.280
Place one hand
on top of the other

00:02:18.280 --> 00:02:22.260
so you have a nice little

00:02:22.260 --> 00:02:23.930
marker for where you're moving.

00:02:23.930 --> 00:02:25.310
You can even bring fists here.

00:02:25.310 --> 00:02:29.130
And just a reminder, 
on the exhale where we are,

00:02:29.130 --> 00:02:30.950
excuse me, drawing
the navel in sharply.

00:02:30.950 --> 00:02:33.313
Inhale is passive,
exhale is sharp.

00:02:34.170 --> 00:02:35.810
Sit up nice and tall.

00:02:35.810 --> 00:02:39.910
We'll try to lose this cool move

00:02:39.910 --> 00:02:41.710
and really
isolate it to the belly.

00:02:41.710 --> 00:02:44.070
And this is a practice
so just do your best.

00:02:44.070 --> 00:02:46.850
If you fall off the tracks

00:02:46.850 --> 00:02:49.080
just come back
whenever you're ready.

00:02:49.080 --> 00:02:50.753
Alright, here we go.

00:02:52.180 --> 00:02:54.403
Breath of fire,
Kapalabhati breath.

00:02:55.930 --> 00:02:58.880
Just inhale and exhale.

00:02:58.880 --> 00:03:02.720
Evenly for nothing 
and then we'll begin.

00:03:02.720 --> 00:03:04.100
Ready?

00:03:04.100 --> 00:03:05.743
Inhale in through the nose.

00:03:07.810 --> 00:03:10.590
And exhale out completely.

00:03:10.590 --> 00:03:12.491
And we begin.

00:03:40.740 --> 00:03:42.510
Keep it going.

00:03:42.510 --> 00:03:44.550
Soften your gaze. 
Close your eyes.

00:03:44.550 --> 00:03:45.460
Find your rhythm.

00:03:45.460 --> 00:03:48.130
If you fall out of the rhythm,
you'll come right back to it.

00:03:48.130 --> 00:03:51.955
Keep the shoulders relaxed,
skin of the face relaxed.

00:04:12.050 --> 00:04:15.170
Then inhale in through the nose.

00:04:15.170 --> 00:04:16.880
Hands rest on
the knees or thighs

00:04:16.880 --> 00:04:19.459
as you slowly exhale
out through the nose.

00:04:21.200 --> 00:04:23.010
Pause, remain still.

00:04:23.010 --> 00:04:26.993
Just take one second
here to notice how you feel.

00:04:32.150 --> 00:04:34.690
And then bat the eyelashes open.

00:04:34.690 --> 00:04:39.510
Sway your head, your neck,
your shoulders a little one way

00:04:39.510 --> 00:04:41.087
and then the other.

00:04:42.810 --> 00:04:47.090
Alright, we have a
week more together,

00:04:47.090 --> 00:04:48.500
and then hopefully many more

00:04:48.500 --> 00:04:53.790
as this journey is
designed to inspire you

00:04:53.790 --> 00:04:57.593
to keep showing up for
regular home practice.

00:04:58.480 --> 00:05:00.330
We're swaying.

00:05:00.330 --> 00:05:02.793
Benji's up and so are we.
Let's join him.

00:05:02.793 --> 00:05:04.340
We're gonna use
that swaying motion

00:05:04.340 --> 00:05:07.940
to come forward onto all fours.

00:05:07.940 --> 00:05:11.480
You can push 
your pillow or blanket

00:05:11.480 --> 00:05:12.970
or block or towel aside

00:05:12.970 --> 00:05:16.120
and we're gonna find
Tabletop Position here,

00:05:16.120 --> 00:05:18.770
but we're gonna sway the
hips a little left to right.

00:05:19.750 --> 00:05:21.160
Knees underneath the hip points.

00:05:21.160 --> 00:05:23.540
Wrists underneath the shoulders.

00:05:23.540 --> 00:05:25.600
From here we're gonna
take this swaying motion,

00:05:25.600 --> 00:05:30.170
and we're gonna start to
move the rib cage in a circle.

00:05:30.170 --> 00:05:31.620
So we've been doing Cat-Cow.

00:05:31.620 --> 00:05:33.420
You're gonna think
about dropping the rib cage

00:05:33.420 --> 00:05:35.270
and then lifting it up.

00:05:35.270 --> 00:05:37.810
Dropping the rib cage 
and lifting it up.

00:05:37.810 --> 00:05:41.133
And see what that
does to the lumbar.

00:05:43.390 --> 00:05:47.337
Feel that sensation as you move

00:05:47.337 --> 00:05:51.150
the lower back,
the lower spine.

00:05:51.150 --> 00:05:55.265
And then pay attention to
any sensation in the mid back

00:05:58.070 --> 00:05:59.190
as well.

00:05:59.190 --> 00:06:02.350
Alright, reverse the
direction you're moving in.

00:06:02.350 --> 00:06:04.790
Gettin' funky in the final week.

00:06:04.790 --> 00:06:10.253
Moving at a nice pace
with your breath here.

00:06:14.350 --> 00:06:17.020
Alright, then bring
the big toes to touch.

00:06:17.020 --> 00:06:19.480
Walk the knees as
wide as your mat.

00:06:19.480 --> 00:06:21.470
Keep the left hand where it is.

00:06:21.470 --> 00:06:24.270
Press into the tops of
the feet and slowly inhale,

00:06:24.270 --> 00:06:26.760
reach the right fingertips
all the way up towards the sky.

00:06:26.760 --> 00:06:29.110
Big twist here, inhale in.

00:06:29.110 --> 00:06:30.890
Exhale, thread the needle.

00:06:30.890 --> 00:06:32.350
Right fingertips come in

00:06:32.350 --> 00:06:34.670
and underneath the
bridge of the left arm.

00:06:34.670 --> 00:06:36.840
You come to rest on.

00:06:36.840 --> 00:06:37.970
I'm eating my braid hair.

00:06:37.970 --> 00:06:39.113
Sorry, my ponytail.

00:06:40.550 --> 00:06:43.300
Come to rest on your right ear,
right shoulder, excuse me.

00:06:43.300 --> 00:06:44.820
Left fingertips are gonna reach

00:06:44.820 --> 00:06:46.870
all the way towards
the front of the mat.

00:06:48.290 --> 00:06:50.560
And then we're gonna
pull the right hip crease

00:06:50.560 --> 00:06:52.580
towards the right
side of your mat.

00:06:52.580 --> 00:06:54.208
Breathe deep here.

00:06:58.666 --> 00:07:01.310
And then slowly
press yourself back up.

00:07:01.310 --> 00:07:02.940
Right hand comes to the earth.

00:07:02.940 --> 00:07:05.050
Inhale, left fingertips 
up towards the sky.

00:07:05.050 --> 00:07:06.647
Big breath, big stretch.

00:07:07.610 --> 00:07:09.629
Exhale, thread the needle.

00:07:11.020 --> 00:07:12.690
Right fingertips reach forward.

00:07:12.690 --> 00:07:16.660
Should feel this nice,
beautiful stretch

00:07:16.660 --> 00:07:20.160
and opening in the
left upper back body.

00:07:20.160 --> 00:07:23.543
That scap area, we're twisting.

00:07:26.480 --> 00:07:27.400
We're breathing.

00:07:27.400 --> 00:07:30.610
We're pulling
the left waistline,

00:07:30.610 --> 00:07:32.740
the left hip crease
towards the left here.

00:07:32.740 --> 00:07:35.600
Should feel nice love
in the left low back.

00:07:35.600 --> 00:07:39.220
Good, and then slow and
steady as you're ready,

00:07:39.220 --> 00:07:41.670
make your way back up.

00:07:41.670 --> 00:07:42.930
Spread the fingertips.

00:07:42.930 --> 00:07:44.740
Walk the knees back
underneath the hips.

00:07:44.740 --> 00:07:45.950
Curl the toes under.

00:07:45.950 --> 00:07:49.093
Hips up high and back,
Downward Facing Dog.

00:07:51.030 --> 00:07:52.900
Pedal it out here
for a couple of breaths.

00:07:52.900 --> 00:07:57.090
Keep pressing into the
knuckles and the fingerprints.

00:07:57.090 --> 00:08:00.051
So there's hardly any
pressure in the wrists here.

00:08:01.860 --> 00:08:02.998
Benji.

00:08:05.450 --> 00:08:06.501
Alright.

00:08:08.800 --> 00:08:09.990
Now find stillness.

00:08:09.990 --> 00:08:13.300
Turn your toes inward so
you feel that inner rotation

00:08:13.300 --> 00:08:15.543
of the shin, the knee,
the thighbone.

00:08:16.500 --> 00:08:18.263
The hip.

00:08:19.230 --> 00:08:21.470
Good, then you're gonna
bend just your right knee,

00:08:21.470 --> 00:08:25.070
just your right knee,
and slowly turn to look

00:08:25.970 --> 00:08:27.911
under your left armpit chest.

00:08:29.540 --> 00:08:30.700
Good. Then drop the right heel.

00:08:30.700 --> 00:08:32.320
Bend just the left knee,

00:08:32.320 --> 00:08:35.070
and move slowly, 
turn to look

00:08:35.070 --> 00:08:37.174
underneath your
right armpit chest.

00:08:38.760 --> 00:08:40.490
Good, then slowly
come back to center.

00:08:40.490 --> 00:08:43.130
Bend both knees,
inhale, look forward.

00:08:43.130 --> 00:08:45.917
And exhale to make
your way to the top.

00:08:47.850 --> 00:08:51.590
Uttanasana, Standing Forward
Fold at the top of your mat,

00:08:51.590 --> 00:08:53.170
feet hip width apart 
or flush together.

00:08:53.170 --> 00:08:55.252
You know what to
do here, breathe.

00:08:56.740 --> 00:08:59.960
Good. Spread awareness through
all four corners of the feet.

00:08:59.960 --> 00:09:02.090
Bend your knees.

00:09:02.090 --> 00:09:04.200
And then there's
an option here today

00:09:04.200 --> 00:09:07.420
to walk the hands
underneath the feet.

00:09:07.420 --> 00:09:08.530
Now, I'll walk you through it.

00:09:08.530 --> 00:09:10.870
So you're gonna take your hands,

00:09:10.870 --> 00:09:13.270
toes meet at the wrist line,

00:09:13.270 --> 00:09:16.280
and you can do one at a
time or both at the same time.

00:09:16.280 --> 00:09:19.010
If you feel pretty stable here,
or you've been here before,

00:09:19.010 --> 00:09:20.860
make sure to relax the
weight of your head over,

00:09:20.860 --> 00:09:26.110
and you can wiggle your
toes here to massage the wrists,

00:09:26.110 --> 00:09:27.543
base of the palm.

00:09:28.350 --> 00:09:31.720
Maybe shifting a
little forward and back.

00:09:34.870 --> 00:09:38.920
Getting intimate with the
sound of your breath here.

00:09:40.950 --> 00:09:46.383
Bringing a new
energy to the practice

00:09:48.440 --> 00:09:52.968
to your commitment
for this final week.

00:09:54.890 --> 00:09:57.750
Okay, release the
hands nice and slow

00:09:57.750 --> 00:10:00.246
and start to
roll it up to standing.

00:10:12.580 --> 00:10:15.020
Take a second to
check in with the head,

00:10:15.020 --> 00:10:17.530
the neck, the shoulders.

00:10:17.530 --> 00:10:21.085
Maybe looping the shoulders
one way and then the other.

00:10:22.620 --> 00:10:27.620
Then step your feet a little
bit wider than hip width apart.

00:10:27.620 --> 00:10:28.930
Hands come to the waistline,

00:10:28.930 --> 00:10:32.800
and we're gonna move the
hips in a circular motion one way

00:10:35.200 --> 00:10:36.760
and then the other.

00:10:41.180 --> 00:10:43.410
So think about what
it means to rejuvenate,

00:10:43.410 --> 00:10:45.840
like bring new energy.

00:10:45.840 --> 00:10:48.473
Can you kind of
get out of your head?

00:10:49.540 --> 00:10:51.460
♪ And into my car ♪
Just Kidding.

00:10:51.460 --> 00:10:52.130
Get out of your head

00:10:52.130 --> 00:10:54.540
and kind of into your body in
a new way for this final week.

00:10:54.540 --> 00:10:55.993
Can we just be open to that?

00:10:58.380 --> 00:11:00.237
Take it the other way.

00:11:02.320 --> 00:11:06.170
And then one more time
switching the directions

00:11:06.170 --> 00:11:08.368
like you're hula-hooping here.

00:11:10.360 --> 00:11:11.730
Alright, then
without looking down,

00:11:11.730 --> 00:11:12.810
you know the ground is there.

00:11:12.810 --> 00:11:15.480
Again, see feelingly as
you bring the feet together

00:11:15.480 --> 00:11:17.843
really together and inhale,
reach for the sky.

00:11:18.740 --> 00:11:21.672
Good, exhale, Forward Fold 
all the way down.

00:11:22.790 --> 00:11:25.680
Inhale, halfway lift 
with airplane arms.

00:11:25.680 --> 00:11:27.930
Now, pause here. 
Keep breathing.

00:11:27.930 --> 00:11:30.450
So the front body is
hugging up to meet the back body

00:11:30.450 --> 00:11:33.640
so that the low back
is nice and long here.

00:11:33.640 --> 00:11:35.130
I just caught myself
locking out my knees.

00:11:35.130 --> 00:11:38.770
So soft bend in the knees,
airplane arms.

00:11:38.770 --> 00:11:41.250
Imagine you're
pressing the palms face down

00:11:41.250 --> 00:11:43.210
into a hard surface.

00:11:43.210 --> 00:11:45.980
It's imaginary obviously,
but pressing here.

00:11:45.980 --> 00:11:47.420
So there's energy.

00:11:47.420 --> 00:11:49.870
And then lengthen a little
more through the neck if you can

00:11:49.870 --> 00:11:51.590
as you draw the
shoulder blades together.

00:11:51.590 --> 00:11:52.550
It's a lot.

00:11:52.550 --> 00:11:54.810
Good, inhale in here again.

00:11:54.810 --> 00:11:56.590
And exhale to let it all go.

00:11:56.590 --> 00:11:59.791
Shake the head loose.
Wiggle the fingertips.

00:12:01.543 --> 00:12:03.470
Fingertips come to the earth.

00:12:03.470 --> 00:12:05.430
We're gonna slide
the left toes back.

00:12:05.430 --> 00:12:07.560
Slide the left toes back.

00:12:07.560 --> 00:12:10.360
And a nice and easy, 
left hand comes to the ground.

00:12:10.360 --> 00:12:12.810
Right fingertips up to
the sky as you breathe in.

00:12:14.170 --> 00:12:18.260
Exhale, right hand down,
right foot back, Plank Pose.

00:12:18.260 --> 00:12:20.730
Big breath in here.

00:12:20.730 --> 00:12:23.025
Exhale, Downward Facing Dog.

00:12:26.110 --> 00:12:29.110
Beautiful. Inhale in again.

00:12:29.110 --> 00:12:31.270
Exhale, you're just
gonna slide the left foot up

00:12:31.270 --> 00:12:32.679
nice and easy.

00:12:34.540 --> 00:12:36.130
Right hand to the earth.

00:12:36.130 --> 00:12:39.870
Inhale, left fingertips up high. 
Big breath, big twist here.

00:12:39.870 --> 00:12:42.090
And exhale nice and easy.

00:12:42.090 --> 00:12:44.880
Left hand comes down,
stepping the left foot back.

00:12:44.880 --> 00:12:47.480
We're warming up
here nice and slow.

00:12:47.480 --> 00:12:49.320
I'm gonna invite
you to rock front

00:12:49.320 --> 00:12:54.030
and then back in the toes.
Front and back, front and back,

00:12:54.030 --> 00:12:55.690
front, and then the
next time you go back,

00:12:55.690 --> 00:12:59.405
send the hips up high and
back, Downward Facing Dog.

00:13:02.847 --> 00:13:05.830
Beautiful. 
Drop the left heel, inhale,

00:13:05.830 --> 00:13:07.470
lift the right leg up high.

00:13:07.470 --> 00:13:10.010
Bend the right knee.
Stack the hips here.

00:13:10.010 --> 00:13:13.170
So you're gonna bring the
right hip over the left here.

00:13:13.170 --> 00:13:15.410
I'm gonna try to press
into both palms evenly

00:13:15.410 --> 00:13:17.670
and drop my right shoulder.

00:13:17.670 --> 00:13:19.430
Great, inhale in here.

00:13:19.430 --> 00:13:21.397
Exhale, step your
right foot all the way up

00:13:21.397 --> 00:13:22.950
and through again.

00:13:22.950 --> 00:13:24.150
Pivot on the back foot.

00:13:24.150 --> 00:13:27.300
Inhale, fingertips 
reach up, Warrior I.

00:13:27.300 --> 00:13:28.600
Front knee stays bent.

00:13:28.600 --> 00:13:32.380
As you exhale, open up 
to the left, Warrior II.

00:13:32.380 --> 00:13:34.070
Pull the pinkies back.

00:13:34.070 --> 00:13:37.100
Front knee stays bent,
strong legs.

00:13:37.100 --> 00:13:38.840
Right fingertips all
the way up and over.

00:13:38.840 --> 00:13:41.210
Peaceful Warrior, inhale in.

00:13:41.210 --> 00:13:44.180
And exhale,
cartwheel all the way back.

00:13:44.180 --> 00:13:46.210
Allow the hands
to frame the foot.

00:13:46.210 --> 00:13:47.710
Come up on the fingertips.

00:13:47.710 --> 00:13:50.100
Then we're gonna step
that back foot in halfway

00:13:50.100 --> 00:13:53.350
for a little Pyramid
or modified Pyramid.

00:13:53.350 --> 00:13:55.360
So you can keep the heel lifted

00:13:55.360 --> 00:13:57.840
if the legs are
feeling really tight,

00:13:57.840 --> 00:13:59.930
or we can drop that back heel

00:13:59.930 --> 00:14:02.120
and start to work
for that Pyramid Pose.

00:14:02.120 --> 00:14:05.140
So it just depends on how
long your muscles are today.

00:14:05.140 --> 00:14:08.656
Breathe deep, everyone.
Pull the right hip crease back.

00:14:10.170 --> 00:14:13.160
Alright, option to bring 
the palms together here

00:14:13.160 --> 00:14:15.990
at the heart.
Inhale, halfway lift.

00:14:15.990 --> 00:14:19.430
And then exhale, fingertips,
hands back to the mat.

00:14:19.430 --> 00:14:22.390
We'll kick the left foot back,
come back to our lunge.

00:14:22.390 --> 00:14:24.140
Beautiful. Plant the palms here.

00:14:24.140 --> 00:14:25.800
Step the right toes back

00:14:25.800 --> 00:14:29.940
and sending it all the way 
to the belly with control.

00:14:29.940 --> 00:14:31.450
Good. Inhale, Cobra.

00:14:31.450 --> 00:14:34.040
Breathe in, press into 
the tops of the feet.

00:14:34.040 --> 00:14:36.430
Exhale, slowly release.

00:14:36.430 --> 00:14:38.640
Inhale, back up to Plank.

00:14:38.640 --> 00:14:41.503
Quietly whisper to yourself,
"I am strong."

00:14:42.390 --> 00:14:43.600
I am strong.

00:14:43.600 --> 00:14:45.830
And then send the
hips up high and back.

00:14:45.830 --> 00:14:48.600
If you missed the
whisper that time,

00:14:48.600 --> 00:14:50.464
you'll have another chance.

00:14:51.630 --> 00:14:53.270
Anchor the right heel.

00:14:53.270 --> 00:14:54.580
Inhale, Three-Legged Dog.

00:14:54.580 --> 00:14:56.430
We lift the left leg up high.

00:14:56.430 --> 00:15:00.160
So feel here, this even 
distribution of weight

00:15:00.160 --> 00:15:01.530
between both palms.

00:15:01.530 --> 00:15:04.780
Shoulders are in the same plane.

00:15:04.780 --> 00:15:06.690
And then we'll bend the
left knee, stack the hips,

00:15:06.690 --> 00:15:09.800
try to maintain
that connection though,

00:15:09.800 --> 00:15:11.780
even distribution of
weight in the hands,

00:15:11.780 --> 00:15:13.180
shoulders in the same plane.

00:15:14.600 --> 00:15:15.921
Breathe.

00:15:18.830 --> 00:15:21.570
And then slowly,
guiding that left knee

00:15:21.570 --> 00:15:23.110
all the way up and through,

00:15:23.110 --> 00:15:25.090
stepping it
lightly all the way up.

00:15:25.090 --> 00:15:27.530
Reminder, you can
always use your left hand

00:15:27.530 --> 00:15:29.040
to guide that
foot all the way up.

00:15:29.040 --> 00:15:30.840
And when you're ready,
pivot on the back foot.

00:15:30.840 --> 00:15:32.760
Strong legs.

00:15:32.760 --> 00:15:34.430
Sweep the fingertips forward,

00:15:34.430 --> 00:15:36.674
up and back, Warrior I.

00:15:37.790 --> 00:15:40.520
Press into the 
outer edge of your right foot.

00:15:40.520 --> 00:15:44.850
And exhale, here we go, 
Warrior II, open it up wide.

00:15:44.850 --> 00:15:46.100
Front knee stays bent.

00:15:46.100 --> 00:15:51.081
Inhale, left fingertips reach
forward, up and back, way back.

00:15:51.081 --> 00:15:54.200
And then exhale,
cartwheel it all the way down.

00:15:54.200 --> 00:15:56.880
Frame the left foot
with your fingertips.

00:15:56.880 --> 00:15:59.700
Step the back foot
up halfway for Pyramid

00:15:59.700 --> 00:16:01.993
or modified Pyramid 
with the heel up.

00:16:03.140 --> 00:16:06.600
So there's a tiny micro
bend in that front knee,

00:16:06.600 --> 00:16:10.173
and we're all actively pulling
the left hip crease back.

00:16:11.540 --> 00:16:14.500
We're not letting the rib
cage splay down and forward

00:16:14.500 --> 00:16:17.440
but hugging it in,
finding that containment,

00:16:17.440 --> 00:16:19.244
finding our center.

00:16:20.820 --> 00:16:22.080
Beautiful. Breathe here.

00:16:22.080 --> 00:16:26.220
Option to inhale, halfway lift
palms together at the heart.

00:16:26.220 --> 00:16:29.683
Long, beautiful neck.
Lots of core connection.

00:16:30.810 --> 00:16:33.280
And then exhale, release.

00:16:33.280 --> 00:16:35.640
Everyone, kick that
right foot all the way back

00:16:35.640 --> 00:16:36.960
into your lunge.

00:16:36.960 --> 00:16:40.300
Plant the palms.
Step the left toes back.

00:16:40.300 --> 00:16:41.420
Okay, listen carefully.

00:16:41.420 --> 00:16:44.180
From here, we're gonna turn onto

00:16:44.180 --> 00:16:46.060
the outer edge
of the right foot,

00:16:46.060 --> 00:16:47.800
inner arch of the left foot.

00:16:47.800 --> 00:16:49.690
Peek at me if you need to.

00:16:49.690 --> 00:16:51.880
Now press away from your
yoga mat with the right hand.

00:16:51.880 --> 00:16:54.370
Take your left hand
to your right rib cage.

00:16:54.370 --> 00:16:56.460
You got this.
Then with your left hand,

00:16:56.460 --> 00:16:58.760
imagine you're smearing 
honey on your rib cage

00:16:58.760 --> 00:17:02.200
as you open left fingertips
all the way up towards the sky.

00:17:02.200 --> 00:17:03.840
You can stack the feet here.

00:17:03.840 --> 00:17:07.230
If this is much too much,
bend your top knee,

00:17:07.230 --> 00:17:09.430
left foot comes to the
ground for a nice kickstand.

00:17:09.430 --> 00:17:11.080
Everyone lift your hips,

00:17:11.080 --> 00:17:12.520
lengthen through
the crown of the head.

00:17:12.520 --> 00:17:14.690
Neck is nice and long.
You got this.

00:17:14.690 --> 00:17:17.420
Smile if you can. Lift the 
corners of the mouth.

00:17:17.420 --> 00:17:18.510
You're awesome.

00:17:18.510 --> 00:17:21.150
Make adjustments if you need to.

00:17:21.150 --> 00:17:22.810
And then slowly release.

00:17:22.810 --> 00:17:25.040
Beautiful, we're taking
it right to the other side.

00:17:25.040 --> 00:17:27.960
Outer edge of the left foot,
inner arch of the right foot,

00:17:27.960 --> 00:17:30.320
press away from your
yoga mat with your left hand.

00:17:30.320 --> 00:17:32.260
Right hand comes
to the left rib cage,

00:17:32.260 --> 00:17:35.160
and we smear that
honey all the way across.

00:17:35.160 --> 00:17:36.620
Right fingertips
up towards the sky.

00:17:36.620 --> 00:17:38.413
We might stack the feet here,

00:17:39.380 --> 00:17:40.970
or we might bend the right knee.

00:17:40.970 --> 00:17:43.240
Bring the right foot to the
ground for a nice kickstand.

00:17:43.240 --> 00:17:44.700
Everyone lift your hips.

00:17:44.700 --> 00:17:46.620
Turn on those obliques.

00:17:46.620 --> 00:17:47.453
You got this.

00:17:47.453 --> 00:17:51.320
Maybe looking up past
your right fingertips.

00:17:51.320 --> 00:17:52.450
Breathing.

00:17:52.450 --> 00:17:54.340
And then slow and with control

00:17:54.340 --> 00:17:55.870
bring it all the way back down.

00:17:55.870 --> 00:17:57.840
Inhale to look forward,
shift forward.

00:17:57.840 --> 00:17:59.422
Exhale, lower to the belly.

00:18:00.160 --> 00:18:03.620
Inhale for Cobra, your version.

00:18:03.620 --> 00:18:05.830
And exhale to
soften and release.

00:18:05.830 --> 00:18:09.310
Listen up, we got this.
Curl the toes under, inhale.

00:18:09.310 --> 00:18:11.220
Exhale, press up,
power up, Plank.

00:18:11.220 --> 00:18:14.260
Quietly, whisper to
yourself here, "I am strong."

00:18:14.260 --> 00:18:16.050
I am strong. Affirm.

00:18:16.050 --> 00:18:18.620
And then send the
hips up high and back.

00:18:18.620 --> 00:18:20.880
Inhale in deeply.

00:18:20.880 --> 00:18:22.600
And exhale completely.

00:18:22.600 --> 00:18:23.790
Listen carefully.

00:18:23.790 --> 00:18:27.400
Walk the feet to the middle
of your mat, hip width apart,

00:18:27.400 --> 00:18:30.101
and slowly inhale, halfway lift.

00:18:31.020 --> 00:18:32.853
Slowly Forward Fold.

00:18:34.000 --> 00:18:35.810
Hands come to the waistline.

00:18:35.810 --> 00:18:38.710
And nice and slow here,
root to rise,

00:18:38.710 --> 00:18:41.270
ground through the feet,
lift from your heart,

00:18:41.270 --> 00:18:43.270
come all the way to standing.

00:18:43.270 --> 00:18:45.040
Pull the elbows back.

00:18:45.040 --> 00:18:48.240
Start to open up
through the pecs, the chest.

00:18:48.240 --> 00:18:51.326
Boom, superhero pose.

00:18:58.041 --> 00:18:59.700
Mhmm, mhmm.

00:18:59.700 --> 00:19:02.980
Alright, from here,
lift your center.

00:19:02.980 --> 00:19:05.340
Think up and over as you
shift to that right foot.

00:19:05.340 --> 00:19:07.637
We're not collapsing here. 
We know this.

00:19:07.637 --> 00:19:09.986
Alright, all the
way up and over.

00:19:10.900 --> 00:19:13.770
Hands are on the waist.
I'm gonna take my left toes out.

00:19:13.770 --> 00:19:15.450
Again, not collapsing 
in that right foot

00:19:15.450 --> 00:19:18.260
but feeling the muscles 
of this right leg turn on.

00:19:18.260 --> 00:19:20.000
The glute's nice and strong.

00:19:20.000 --> 00:19:22.310
Holding onto that
midline connection here.

00:19:22.310 --> 00:19:25.010
I'm gonna send my right
fingertips up on a diagonal,

00:19:25.010 --> 00:19:28.430
and left fingertips out
as if I was in Warrior II.

00:19:28.430 --> 00:19:31.430
Inhale in here, expand.

00:19:31.430 --> 00:19:33.160
Exhale, nice and slow,

00:19:33.160 --> 00:19:37.260
I'm gonna work to bring my
right elbow to my left knee,

00:19:37.260 --> 00:19:40.060
rounding through the
spine as if I were in Cat Pose.

00:19:40.060 --> 00:19:43.183
Good, inhale to
expand and extend.

00:19:44.170 --> 00:19:45.150
Exhale, bring it in.

00:19:45.150 --> 00:19:48.200
And left arm is
nice and steady here.

00:19:48.200 --> 00:19:50.197
Inhale to expand.

00:19:51.130 --> 00:19:53.140
Exhale, contract.

00:19:53.140 --> 00:19:54.270
Now, to challenge yourself,

00:19:54.270 --> 00:19:56.840
you can keep the left
toes lifted as you expand.

00:19:56.840 --> 00:19:59.580
Inhale and exhale.

00:20:00.680 --> 00:20:04.441
Or left toes on the
ground to hold steady.

00:20:06.390 --> 00:20:08.381
Three more with your breath.

00:20:14.050 --> 00:20:17.930
Really contracting, feeling
that low belly as you come in.

00:20:17.930 --> 00:20:19.335
Last one.

00:20:21.880 --> 00:20:23.170
And release.

00:20:23.170 --> 00:20:24.890
Mountain Pose.
Take a deep breath in.

00:20:24.890 --> 00:20:26.740
Squeeze the 
shoulders up to the ears.

00:20:26.740 --> 00:20:29.880
And exhale, drop it with an 
exhale out through the mouth.

00:20:30.750 --> 00:20:32.851
Good, again like that.
Squeeze and lift.

00:20:33.960 --> 00:20:35.253
And exhale, sigh it out.

00:20:36.160 --> 00:20:38.318
Good. Shifting over 
to the left foot.

00:20:39.580 --> 00:20:41.403
Hand start on the waistline.

00:20:43.130 --> 00:20:44.902
Right toes point out.

00:20:45.860 --> 00:20:48.090
Lift through the front body,
grounding through the back body.

00:20:48.090 --> 00:20:49.323
So I'm not here.

00:20:51.120 --> 00:20:52.640
I'm working with opposition.

00:20:52.640 --> 00:20:57.380
I'm marrying this
strength with the grace, right?

00:20:57.380 --> 00:21:02.476
The effort and the ease 
weaving together. (chuckles)

00:21:03.750 --> 00:21:06.530
Left fingertips all
the way up on a diagonal.

00:21:06.530 --> 00:21:08.890
Right fingertips
out to hold you steady.

00:21:08.890 --> 00:21:11.160
Inhale, expand, blossom.

00:21:11.160 --> 00:21:12.710
Exhale, here we go.

00:21:12.710 --> 00:21:15.850
Left elbow to
right knee, squeeze.

00:21:15.850 --> 00:21:18.840
Inhale to expand.
Strong standing leg.

00:21:18.840 --> 00:21:20.579
Exhale to contract.

00:21:21.800 --> 00:21:23.246
Inhale.

00:21:24.750 --> 00:21:26.173
Exhale.

00:21:27.750 --> 00:21:29.109
Inhale.

00:21:30.600 --> 00:21:32.610
And exhale.

00:21:32.610 --> 00:21:35.332
Just taking stock. 
You got this. Inhale.

00:21:36.610 --> 00:21:41.120
Exhale, you might start to
keep that right foot lifted,

00:21:41.120 --> 00:21:42.840
and you might not.

00:21:42.840 --> 00:21:44.186
No worries.

00:21:48.790 --> 00:21:51.300
Pressing into all four
corners of the right foot.

00:21:51.300 --> 00:21:53.900
Don't forget about the
back two corners of the heel.

00:21:54.940 --> 00:21:57.026
Three more. We got this.

00:22:08.520 --> 00:22:10.140
And slowly release.

00:22:10.140 --> 00:22:11.620
Mountain Pose.

00:22:11.620 --> 00:22:14.707
This time, inhale, send the
fingertips out left to right,

00:22:14.707 --> 00:22:16.860
then all the way up 
towards the sky.

00:22:16.860 --> 00:22:20.690
And exhale, hands
back down to the heart.

00:22:20.690 --> 00:22:22.090
Good, again, inhale.

00:22:22.090 --> 00:22:24.780
Send it out, reach it up,

00:22:24.780 --> 00:22:26.913
gather it, and bring it back in.

00:22:27.950 --> 00:22:31.040
Then again, 
send it down and out.

00:22:31.040 --> 00:22:33.550
Gather it and bring it back in.

00:22:33.550 --> 00:22:34.900
Walk the feet together.

00:22:34.900 --> 00:22:36.830
No need to look down. 
You know that earth is there.

00:22:36.830 --> 00:22:38.270
Your awareness
is so awesome now.

00:22:38.270 --> 00:22:39.940
You're like, got it.

00:22:39.940 --> 00:22:41.350
There's magic, right?

00:22:41.350 --> 00:22:42.870
Fingertips go down to come up.

00:22:42.870 --> 00:22:46.990
Inhale, gather it,
bring it back in.

00:22:46.990 --> 00:22:49.490
Send the fingertips out wide.

00:22:49.490 --> 00:22:52.873
Catch a falling star,
put it in your pocket.

00:22:54.410 --> 00:22:57.758
Save it for a rainy day.
Palms together at the heart.

00:22:59.514 --> 00:23:00.864
(chuckles)

00:23:01.970 --> 00:23:04.480
And take a second to notice.

00:23:06.400 --> 00:23:09.797
What does this moment
feel like, the present?

00:23:13.650 --> 00:23:18.910
What is your relationship
or your regard to your own

00:23:18.910 --> 00:23:21.878
very beautiful,

00:23:21.878 --> 00:23:25.370
if I might slip in that word,

00:23:25.370 --> 00:23:28.014
your own very
beautiful presence?

00:23:33.980 --> 00:23:37.190
I feel like people who
are aware of their presence

00:23:37.190 --> 00:23:39.253
are so precious, right?

00:23:40.070 --> 00:23:43.740
So I hope that this
practice is rejuvenating

00:23:44.820 --> 00:23:47.160
for you, bringing a new
energy to your awareness,

00:23:47.160 --> 00:23:52.026
maybe even your interests
of your own precious presence.

00:23:55.050 --> 00:23:57.890
Alright, I look forward
to seeing you tomorrow.

00:23:57.890 --> 00:24:00.900
Bring the thumbs
right up to the forehead.

00:24:00.900 --> 00:24:02.364
Take a deep breath in.

00:24:03.400 --> 00:24:04.750
And a long breath out.

00:24:04.750 --> 00:24:07.340
Drop the thumbs
right to the lips.

00:24:07.340 --> 00:24:09.116
Take a deep breath in.

00:24:10.360 --> 00:24:12.453
Long sweet breath out.

00:24:14.089 --> 00:24:16.970
And one last breath cycle as you
draw the hands to the heart.

00:24:16.970 --> 00:24:18.966
Inhale, lots of love in.

00:24:20.470 --> 00:24:22.610
Relax your shoulders 
as you bow the head

00:24:22.610 --> 00:24:24.843
and breathe lots of love out.

00:24:25.929 --> 00:24:27.326
Thank you.

00:24:27.326 --> 00:24:28.702
Namaste.

00:24:30.894 --> 00:24:35.843
(bright upbeat piano music)