WEBVTT

00:00:00.330 --> 00:00:01.040
- Hello everyone.

00:00:01.040 --> 00:00:03.610
Welcome to BREATH,
your 30 day yoga journey.

00:00:03.610 --> 00:00:07.942
It's Day 25, Love.

00:00:07.942 --> 00:00:12.965
♪ And I ♪

00:00:13.190 --> 00:00:18.151
♪ Will always love you ♪

00:00:18.151 --> 00:00:22.739
♪ I will always ♪

00:00:22.739 --> 00:00:27.257
♪ love you ♪

00:00:28.775 --> 00:00:31.416
♪ You ♪

00:00:31.416 --> 00:00:34.744
♪ My darlin', you ♪

00:00:34.744 --> 00:00:36.502
♪ Mm-mm ♪

00:00:38.051 --> 00:00:42.402
(bright upbeat piano music)

00:00:56.020 --> 00:00:58.470
Welcome, let's begin in
a nice, comfortable seat.

00:00:59.330 --> 00:01:00.735
It's okay to have fun.

00:01:00.735 --> 00:01:03.900
I think we're in the
home stretch of this journey

00:01:03.900 --> 00:01:07.263
and this is the perfect time to

00:01:07.263 --> 00:01:11.273
tap into some love. (laughs)

00:01:11.273 --> 00:01:14.399
Said that like a Texan,
some love.

00:01:14.399 --> 00:01:16.285
Some love.

00:01:16.285 --> 00:01:19.303
We'll do some love
for the lower back,

00:01:19.303 --> 00:01:21.240
love for the neck and shoulders,

00:01:21.240 --> 00:01:22.360
love for the hips,

00:01:22.360 --> 00:01:26.675
but really let this
practice be an invitation

00:01:26.675 --> 00:01:28.407
or a reminder

00:01:28.407 --> 00:01:32.083
that when you
show up for yourself,

00:01:32.083 --> 00:01:33.330
that's an act of love.

00:01:33.330 --> 00:01:35.373
It's a huge,

00:01:36.598 --> 00:01:38.383
humongous,

00:01:40.220 --> 00:01:44.436
Whitney Houston
high-note-sized (chuckles)

00:01:46.220 --> 00:01:47.520
act of love,

00:01:47.520 --> 00:01:50.184
and it's beautiful
and it's courageous.

00:01:52.068 --> 00:01:55.530
I very much believe that
half the battle is showing up,

00:01:55.530 --> 00:01:57.480
and we're here now.

00:01:57.480 --> 00:02:02.737
So I hope you begin to
feel the love that you deserve

00:02:05.110 --> 00:02:09.352
now and throughout
this practice and beyond.

00:02:11.370 --> 00:02:13.896
Bring the fingertips to
the shoulders, nice and easy.

00:02:13.896 --> 00:02:16.214
Take a deep breath in.

00:02:16.214 --> 00:02:18.480
As you exhale,
relax the shoulders.

00:02:18.480 --> 00:02:20.480
Feel the shoulder
blades getting heavy,

00:02:20.480 --> 00:02:22.377
melting down the back body.

00:02:23.170 --> 00:02:24.370
Sit up nice and tall,

00:02:24.370 --> 00:02:27.923
lengthening through all
four sides of the torso.

00:02:29.470 --> 00:02:32.450
Acknowledging this
lift in the front body

00:02:33.350 --> 00:02:35.660
and this grounding 
in the back body.

00:02:35.660 --> 00:02:39.890
And furthermore,
acknowledging just opposition,

00:02:39.890 --> 00:02:43.037
light and darkness,

00:02:43.037 --> 00:02:45.632
sun and moon,
masculine and feminine.

00:02:48.630 --> 00:02:51.550
And in your own time,
we'll start to inhale,

00:02:51.550 --> 00:02:53.790
bringing the
elbows together to kiss,

00:02:53.790 --> 00:02:55.744
and then taking them 
all the way up, around

00:02:55.744 --> 00:02:57.047
and back as you breathe out.

00:02:57.047 --> 00:03:00.470
And you can just follow
the rhythm of your breath here

00:03:00.470 --> 00:03:04.670
as we start to move
very slowly and gently.

00:03:10.170 --> 00:03:12.280
And then reversing
it one elbow at a time.

00:03:12.280 --> 00:03:16.417
You're gonna swim one elbow
forward and then the other.

00:03:23.810 --> 00:03:25.390
And then you're
gonna release that

00:03:25.390 --> 00:03:27.752
by, listen carefully, 
tossing in a way.

00:03:27.752 --> 00:03:29.311
So do it again.

00:03:29.311 --> 00:03:31.742
One more time, one more time

00:03:31.742 --> 00:03:34.031
toss away that
which no longer serves.

00:03:34.031 --> 00:03:37.100
And then we're gonna come
to lie flat on our backs.

00:03:37.100 --> 00:03:38.823
Nice and slow.

00:03:40.610 --> 00:03:44.440
When you get there, 
take a nice full body stretch,

00:03:44.440 --> 00:03:45.838
breathe in.

00:03:47.120 --> 00:03:48.010
And breathe out.

00:03:48.010 --> 00:03:49.980
Wiggle the fingers,
wiggle the toes

00:03:49.980 --> 00:03:52.910
rotate the ankles 
and the wrists.

00:03:52.910 --> 00:03:55.650
Feel the earth rising
up to meet your back body

00:03:55.650 --> 00:04:00.630
close your eyes and
just notice what it feels

00:04:00.630 --> 00:04:03.087
like for your mat to
kind of have your back here.

00:04:03.087 --> 00:04:04.357
I know that
sounds a little cheesy

00:04:04.357 --> 00:04:07.396
but truly this is

00:04:07.396 --> 00:04:12.470
a sacred space that
we've been cultivating here.

00:04:12.470 --> 00:04:15.880
So I'm inviting you
to acknowledge that.

00:04:15.880 --> 00:04:20.188
Feel held by that, in that.

00:04:21.217 --> 00:04:22.520
Bring the arms down.

00:04:22.520 --> 00:04:25.190
We're gonna hug the
knees into the chest.

00:04:25.190 --> 00:04:27.025
Take a deep breath in.

00:04:28.610 --> 00:04:30.620
And then deep
breath out to lower

00:04:30.620 --> 00:04:32.330
just the left
foot to the ground,

00:04:32.330 --> 00:04:33.983
left knee stays bent.

00:04:33.983 --> 00:04:37.418
Then we're gonna take
the right leg all the way up

00:04:37.418 --> 00:04:40.630
and cross it over the
top of the left thigh.

00:04:40.630 --> 00:04:43.544
So right ankle to the
top of the left thigh.

00:04:44.680 --> 00:04:47.441
Then we'll lift up
off the left foot,

00:04:47.441 --> 00:04:49.220
thread the needle here,
we've been here before.

00:04:49.220 --> 00:04:50.580
Nice and easy.

00:04:50.580 --> 00:04:52.320
No need to squeeze too hard.

00:04:52.320 --> 00:04:56.050
Just let it all
kind of unravel here

00:04:56.050 --> 00:04:58.828
as you deepen
your breath gently.

00:05:02.140 --> 00:05:04.861
Maybe you rock a
little side to side.

00:05:07.029 --> 00:05:09.230
With some energy
in the feet here,

00:05:09.230 --> 00:05:13.010
imagine you're pressing
your left foot into a wall

00:05:13.010 --> 00:05:15.900
as you gently draw your legs

00:05:15.900 --> 00:05:18.510
up towards your
heart or your chest.

00:05:21.980 --> 00:05:23.410
Now, on an inhale,

00:05:23.410 --> 00:05:25.460
extend the left leg
up towards the sky,

00:05:25.460 --> 00:05:27.350
point your left toes.

00:05:27.350 --> 00:05:31.440
And then slowly release, 
everything unravel.

00:05:31.440 --> 00:05:32.430
We'll bring it back down.

00:05:32.430 --> 00:05:33.910
Hug both knees into the chest.

00:05:33.910 --> 00:05:34.743
Breathe in.

00:05:35.750 --> 00:05:37.100
Right foot comes to the ground

00:05:37.100 --> 00:05:38.810
as you breathe out.

00:05:38.810 --> 00:05:41.770
Inhale, send the left
leg up towards the sky.

00:05:41.770 --> 00:05:44.020
Exhale, cross it over
the top of the right thigh.

00:05:44.020 --> 00:05:45.400
When you're ready,
lift the legs,

00:05:45.400 --> 00:05:49.853
thread the needle, and
maybe soft easy movement here.

00:05:50.950 --> 00:05:52.625
Breathing deep.

00:06:06.297 --> 00:06:09.010
Then inhale, extend the
right leg all the way up.

00:06:09.010 --> 00:06:11.916
Point the toes, 
point, point, point.

00:06:11.916 --> 00:06:14.100
And then exhale, unravel,

00:06:14.100 --> 00:06:15.910
bring it all back down.

00:06:15.910 --> 00:06:17.620
Hug the knees back in.

00:06:17.620 --> 00:06:19.760
This time, palms
to the knee caps

00:06:19.760 --> 00:06:22.720
then send the knees out,

00:06:22.720 --> 00:06:24.460
open the knees wide.

00:06:25.240 --> 00:06:28.170
Then bring them in
towards the chest.

00:06:28.170 --> 00:06:30.471
Nice and slow here to start out.

00:06:30.471 --> 00:06:31.823
Straighten the arms

00:06:33.334 --> 00:06:34.983
around,

00:06:35.740 --> 00:06:37.280
in,

00:06:37.280 --> 00:06:41.315
and then continuing in your
own rhythm with your breath.

00:06:42.700 --> 00:06:44.520
I encourage you
to move slow here,

00:06:44.520 --> 00:06:45.740
at least to start

00:06:45.740 --> 00:06:47.906
to really feel the sensation

00:06:47.906 --> 00:06:49.790
in the hip socket,

00:06:49.790 --> 00:06:51.850
and that connection

00:06:51.850 --> 00:06:53.511
to the lower body.

00:07:00.010 --> 00:07:02.660
Alright now, bring the
knees together, really together.

00:07:02.660 --> 00:07:04.570
Slide the hands to
the backs of the thighs.

00:07:04.570 --> 00:07:06.360
Try to move from center,

00:07:06.360 --> 00:07:08.160
from this place of connect.

00:07:08.160 --> 00:07:09.968
As we lift our heart up,

00:07:09.968 --> 00:07:11.510
hi Benji,

00:07:11.510 --> 00:07:12.630
and then rock it back.

00:07:12.630 --> 00:07:13.690
Give it a try.

00:07:13.690 --> 00:07:15.048
Lifting it up.

00:07:16.110 --> 00:07:16.943
And back.

00:07:16.943 --> 00:07:18.370
And if you don't make it,
you're not alone.

00:07:18.370 --> 00:07:20.894
And you can use your elbows,
your hands to help lift you up.

00:07:20.894 --> 00:07:22.430
I feel like this
is a great moment

00:07:22.430 --> 00:07:25.150
for our humility practice too,

00:07:25.150 --> 00:07:28.035
but we're rocking up and
down the length of the spine,

00:07:28.035 --> 00:07:29.990
your version.

00:07:29.990 --> 00:07:31.200
Getting a little massage

00:07:31.200 --> 00:07:32.450
and then the next
time you rock up,

00:07:32.450 --> 00:07:34.680
you'll cross the
right ankle over the left.

00:07:34.680 --> 00:07:36.380
Come through to all fours.

00:07:36.380 --> 00:07:38.430
Walk the knees back,
back the truck up,

00:07:38.430 --> 00:07:40.815
so you're nice and
centered on your mat.

00:07:43.282 --> 00:07:45.810
Wonderful. From here, 
we're gonna inhale.

00:07:45.810 --> 00:07:46.930
Kick just the right leg out.

00:07:46.930 --> 00:07:48.300
Kick it out.

00:07:48.300 --> 00:07:49.840
Exhale, bring it all the way up

00:07:49.840 --> 00:07:51.600
and into your nice low lunge.

00:07:51.600 --> 00:07:54.748
Walk the left knee back,
walk it back.

00:07:54.748 --> 00:07:55.840
And then here we go.

00:07:55.840 --> 00:07:58.016
Left hand comes to the earth.

00:07:58.016 --> 00:08:01.530
Inhale, right fingertips
all the way up towards the sky.

00:08:01.530 --> 00:08:04.529
Exhale, send the right
fingertips all the way back

00:08:04.529 --> 00:08:07.004
and then around and down.

00:08:07.004 --> 00:08:09.482
Pull the right hip crease back,

00:08:09.482 --> 00:08:12.674
flex your right toes 
towards your face.

00:08:12.674 --> 00:08:14.580
Inhale to look forward.

00:08:14.580 --> 00:08:17.589
Exhale, roll through 
that right foot.

00:08:17.589 --> 00:08:18.990
Left hand comes to the mat,

00:08:18.990 --> 00:08:22.020
right hand comes
over to meet the left.

00:08:22.020 --> 00:08:24.470
We're here in a nice low Lizard.

00:08:24.470 --> 00:08:26.777
Back knee stays
on the ground here.

00:08:26.777 --> 00:08:28.960
(Benji groans)
(Adriene chuckles)

00:08:28.960 --> 00:08:30.481
Breathing deep.

00:08:32.440 --> 00:08:35.033
Good, walk your right hand back.

00:08:35.033 --> 00:08:37.620
Walk your right
foot into center.

00:08:37.620 --> 00:08:39.430
So you're
framing your right foot.

00:08:39.430 --> 00:08:43.240
Curl the back toes under 
and here we go, Plank Pose.

00:08:43.240 --> 00:08:44.980
Lift your heart
up towards the sky,

00:08:44.980 --> 00:08:46.800
heart center up towards the sky.

00:08:46.800 --> 00:08:50.260
So upper back has
this nice doming position.

00:08:50.260 --> 00:08:53.222
Inhale in, exhale,
lower all the way to the belly.

00:08:54.150 --> 00:08:55.783
Inhale, Cobra.

00:08:56.752 --> 00:08:59.070
Exhale to release.

00:08:59.070 --> 00:09:00.520
Curl the toes under,

00:09:00.520 --> 00:09:02.667
press it back up to all fours.

00:09:04.010 --> 00:09:05.733
Beautiful.
Here we go.

00:09:05.733 --> 00:09:07.950
Inhale, kick the left leg out.

00:09:07.950 --> 00:09:10.390
Exhale, guide it all the way up.

00:09:10.390 --> 00:09:11.223
Take your time.

00:09:11.223 --> 00:09:14.210
Remember you can use
your hands to guide it up.

00:09:14.210 --> 00:09:16.792
Stay connected to center.

00:09:16.792 --> 00:09:19.060
Nice and easy,
right hand to the earth.

00:09:19.060 --> 00:09:21.460
Inhale left fingertips 
up towards the sky.

00:09:21.460 --> 00:09:23.819
So don't let that
left knee splay out here.

00:09:23.819 --> 00:09:26.280
Left knee over left ankle.

00:09:26.280 --> 00:09:27.946
Good. Now on an exhale,

00:09:27.946 --> 00:09:30.530
guide the left
fingertips all the way back

00:09:30.530 --> 00:09:31.640
towards the back edge of the mat

00:09:31.640 --> 00:09:33.850
and then all the way back down.

00:09:33.850 --> 00:09:36.474
Beautiful. Pull the 
left hip crease back.

00:09:36.474 --> 00:09:39.988
Left toes flex
towards the face here.

00:09:39.988 --> 00:09:42.170
Inhale, look forward.

00:09:42.170 --> 00:09:46.350
Exhale, make your way
back to the nice low lunge.

00:09:46.350 --> 00:09:47.830
Go ahead and walk
that right knee back

00:09:47.830 --> 00:09:49.633
if you haven't already.
Just get a little deeper stretch.

00:09:49.633 --> 00:09:53.150
And then take the left hand,
bring it over to meet the right.

00:09:53.150 --> 00:09:55.200
we're breathing here.

00:09:55.200 --> 00:09:58.995
We're pressing down through
the front of that right foot.

00:10:02.306 --> 00:10:04.161
Good, inhale to look forward.

00:10:05.380 --> 00:10:06.870
Exhale, bring it back,

00:10:06.870 --> 00:10:08.450
framing the left
foot with the hands.

00:10:08.450 --> 00:10:10.540
Curl the right toes under,
lift the back knee.

00:10:10.540 --> 00:10:13.080
Here we go.
Step it back nice and strong,

00:10:13.080 --> 00:10:14.270
Inhale in deeply here.

00:10:14.270 --> 00:10:18.610
Exhale, belly to Cobra or 
Chaturanga to Upward Facing Dog.

00:10:18.610 --> 00:10:20.210
Inhale to open your heart.

00:10:20.210 --> 00:10:22.080
And exhale to send it back,

00:10:22.080 --> 00:10:23.670
Extended Child's Pose.

00:10:23.670 --> 00:10:25.930
So you walk the knees back,

00:10:25.930 --> 00:10:27.420
hips back towards the heels,

00:10:27.420 --> 00:10:29.153
heart melts to the earth.

00:10:30.050 --> 00:10:32.807
Take any variation you like
in the fingers and the arms,

00:10:32.807 --> 00:10:34.609
maybe soft fingers,

00:10:34.609 --> 00:10:37.184
or palms together, Namaste.

00:10:38.440 --> 00:10:40.210
Maybe you keep nice active arms

00:10:40.210 --> 00:10:42.577
if you have good
amount of energy today.

00:10:50.970 --> 00:10:52.965
Inhale, lots of love in.

00:10:54.410 --> 00:10:56.697
And exhale, lots of love out.

00:10:57.660 --> 00:10:58.900
Inhale to lift the heart,

00:10:58.900 --> 00:11:00.730
the head, chest back up.

00:11:00.730 --> 00:11:03.113
Walk the knees
underneath the hip points.

00:11:04.350 --> 00:11:05.680
Good, ground down here.

00:11:05.680 --> 00:11:07.360
On an exhale, draw your navel up

00:11:07.360 --> 00:11:09.763
so you have that strong
connection to your core.

00:11:10.670 --> 00:11:12.060
On your next breath,

00:11:12.060 --> 00:11:13.060
kick the right leg out.

00:11:13.060 --> 00:11:14.500
Inhale.

00:11:14.500 --> 00:11:17.310
Exhale, strong
connection to the core.

00:11:17.310 --> 00:11:19.993
Next breath, 
left fingertips reach out.

00:11:21.040 --> 00:11:23.370
And exhale, 
we're gonna reach behind.

00:11:23.370 --> 00:11:27.800
Left hand reaches out
to grab the right toes.

00:11:27.800 --> 00:11:29.110
We press into the earth

00:11:29.110 --> 00:11:31.640
as we work to kick
the right toes back.

00:11:31.640 --> 00:11:34.276
If this is not working for you,
you're gonna pulse

00:11:34.276 --> 00:11:35.710
just the right leg.

00:11:35.710 --> 00:11:37.820
Pulsing, pulsing, pulsing here.

00:11:37.820 --> 00:11:40.135
So we're here pulsing
with both hands on the ground,

00:11:40.135 --> 00:11:42.883
or we're working
in a little bow.

00:11:44.662 --> 00:11:46.920
Breathing deep.

00:11:46.920 --> 00:11:48.690
Lots of awareness in
the neck and shoulders.

00:11:48.690 --> 00:11:51.514
Draw those shoulders 
away from the ears.

00:11:53.100 --> 00:11:55.640
And then slowly
release wherever you are.

00:11:55.640 --> 00:11:57.313
Let's all come
back to all fours.

00:11:58.260 --> 00:12:00.180
Second side.

00:12:00.180 --> 00:12:02.410
Inhale, extend the left leg out.

00:12:02.410 --> 00:12:04.210
Dial the left toes down.

00:12:04.210 --> 00:12:07.215
Find your core
connection on that exhale.

00:12:07.215 --> 00:12:09.673
Inhale, reach the
right fingertips forward.

00:12:10.520 --> 00:12:12.930
Exhale, bend the left knee.
Bend the right elbow.

00:12:12.930 --> 00:12:15.350
Reach behind.
Grab the top of the foot.

00:12:15.350 --> 00:12:17.670
Kick out. If we're not
doing the bind today,

00:12:17.670 --> 00:12:20.455
both hands are on the
ground and we're pulsing here.

00:12:21.600 --> 00:12:22.983
Pulsing, pulsing, pulsing.

00:12:23.940 --> 00:12:26.460
Breathing deep,
everyone trying to breed.

00:12:26.460 --> 00:12:28.717
Breathe, breed, whoa.

00:12:28.717 --> 00:12:31.230
Freudian slip.
Just kidding, breathe wide,

00:12:31.230 --> 00:12:33.185
so nice lateral breath.

00:12:35.080 --> 00:12:36.990
Feel the rib cage expand.

00:12:38.130 --> 00:12:40.776
Front body, 
side body, back body.

00:12:44.260 --> 00:12:46.333
(laughs) Then slowly release.

00:12:47.300 --> 00:12:48.653
Nice and steady.

00:12:49.550 --> 00:12:52.010
Gorgeous. Walk the 
hands out in front.

00:12:52.010 --> 00:12:54.170
Curl the toes under,
send the hips up and back,

00:12:54.170 --> 00:12:55.745
Downward Facing Dog.

00:12:56.600 --> 00:12:58.824
Inhale, lots of love in here.

00:13:00.590 --> 00:13:02.649
And exhale lots of love out.

00:13:04.350 --> 00:13:07.012
Again, lots of
love in, big breath.

00:13:08.960 --> 00:13:10.434
Lots of love out.

00:13:11.170 --> 00:13:13.010
It's okay if that
love for yourself

00:13:13.010 --> 00:13:15.460
isn't already all there.

00:13:15.460 --> 00:13:16.810
We're here to cultivate that.

00:13:16.810 --> 00:13:18.290
We're here to uncover it,

00:13:18.290 --> 00:13:20.100
to nurture it.

00:13:20.100 --> 00:13:22.339
So you're doing great.

00:13:23.100 --> 00:13:25.130
Inhale, lift the right leg high.

00:13:25.130 --> 00:13:26.560
Exhale, step it all the way up.

00:13:26.560 --> 00:13:28.390
Lower the back knee.

00:13:28.390 --> 00:13:31.560
Again, inhale, right fingertips 
up towards the sky.

00:13:31.560 --> 00:13:34.232
Option, right hand comes behind

00:13:34.232 --> 00:13:37.325
and to the small of the back,

00:13:37.325 --> 00:13:39.010
or it comes behind,

00:13:39.010 --> 00:13:40.170
we bend the left knee

00:13:40.170 --> 00:13:44.400
and we reach for the
top of the left foot.

00:13:44.400 --> 00:13:46.380
So we're here,

00:13:46.380 --> 00:13:47.350
or we're here.

00:13:47.350 --> 00:13:50.420
And we're all opening
up through the chest here.

00:13:50.420 --> 00:13:54.644
Breathing deep, obviously big
opening in the left side, quad,

00:13:56.040 --> 00:13:59.150
left hip crease,
core connection is here.

00:13:59.150 --> 00:14:01.940
Opening up through
the chest, lifting.

00:14:01.940 --> 00:14:04.130
And then slowly releasing

00:14:04.130 --> 00:14:06.730
whether you have the hand on
the low back or on the foot,

00:14:06.730 --> 00:14:09.060
let's bring it all the way back.

00:14:09.060 --> 00:14:12.610
We're gonna slowly drag the
right foot back to all fours,

00:14:12.610 --> 00:14:14.030
curl the toes under,

00:14:14.030 --> 00:14:15.823
send the hips up high and back.

00:14:16.660 --> 00:14:19.100
Now I cannot believe
it's taken me this long

00:14:19.100 --> 00:14:21.050
to share this with
you on this journey.

00:14:21.050 --> 00:14:23.060
But we pick the
love day because this

00:14:23.060 --> 00:14:27.830
is one of my most
favorite breath techniques.

00:14:27.830 --> 00:14:30.700
The one I love the most,

00:14:30.700 --> 00:14:31.870
it's called horsey lips.

00:14:31.870 --> 00:14:34.697
It's very intelligent

00:14:34.697 --> 00:14:37.300
astute technique.

00:14:37.300 --> 00:14:39.760
You inhale in through the nose.

00:14:39.760 --> 00:14:41.852
When you exhale out
through the lips like so.

00:14:41.852 --> 00:14:43.480
(horse snorting)

00:14:43.480 --> 00:14:45.190
Give it a try, inhale.

00:14:46.210 --> 00:14:48.433
And exhale.
(horse snorting)

00:14:48.433 --> 00:14:50.930
Good inhale, 
lift the left leg up high.

00:14:50.930 --> 00:14:52.840
Slowly, exhale,
bring it all the way up.

00:14:52.840 --> 00:14:54.339
Lower the right knee down.

00:14:55.350 --> 00:14:57.830
Inhale, reach
left fingertips up.

00:14:57.830 --> 00:14:59.810
So left knee squeezes in

00:14:59.810 --> 00:15:01.070
and we have options here.

00:15:01.070 --> 00:15:04.160
We can bring the left
hand to the low back,

00:15:04.160 --> 00:15:05.990
or we can bend that right knee.

00:15:05.990 --> 00:15:06.870
Reach behind.

00:15:06.870 --> 00:15:09.224
Grab the top of the left toes

00:15:09.224 --> 00:15:10.500
and play here.

00:15:10.500 --> 00:15:12.100
Everyone, lift your chest.

00:15:12.100 --> 00:15:14.010
Breathe wide.

00:15:14.010 --> 00:15:15.887
Inhale, lots of love in.

00:15:17.155 --> 00:15:19.422
And exhale lots of love out.

00:15:26.380 --> 00:15:28.250
Take one more
cycle of breath here.

00:15:28.250 --> 00:15:30.960
Think about spiraling
your heart up towards the sky.

00:15:30.960 --> 00:15:34.164
Or imagine that honey on
the rib cage that we had

00:15:34.164 --> 00:15:37.163
before spiraling
your chest up, up, up.

00:15:38.200 --> 00:15:39.470
Then slow and with control,

00:15:39.470 --> 00:15:41.881
slowly bring it
back to your lunge.

00:15:41.881 --> 00:15:44.138
We're gonna plant both palms,

00:15:44.138 --> 00:15:46.755
both knees come back,

00:15:46.755 --> 00:15:48.340
all fours here.

00:15:48.340 --> 00:15:51.510
Now from here, walk the
knees together, really together.

00:15:51.510 --> 00:15:53.930
Then shift your weight
forward to this half push-up

00:15:53.930 --> 00:15:56.530
that we've been in before.
Inhale to look forward.

00:15:56.530 --> 00:16:00.850
Exhale, slowly lower down
all the way to the belly.

00:16:00.850 --> 00:16:03.219
Lower the tops of
the feet to the ground,

00:16:03.219 --> 00:16:07.140
fingertips and palms
drag back just a bit

00:16:07.140 --> 00:16:09.690
in line with the rib cage
as you squeeze the elbows in,

00:16:09.690 --> 00:16:12.805
just refining a little,
and inhale, Cobra.

00:16:13.840 --> 00:16:16.210
Exhale, soften and release.

00:16:16.210 --> 00:16:17.140
Beautiful.

00:16:17.140 --> 00:16:19.841
Slowly, press
back up to all fours.

00:16:20.820 --> 00:16:22.523
Curl the toes under

00:16:22.523 --> 00:16:24.170
and Downward Facing Dog.

00:16:24.170 --> 00:16:26.510
Let's do it again.
Big inhale in through the nose.

00:16:28.010 --> 00:16:31.123
And release little horsey
lips out through the mouth.

00:16:31.123 --> 00:16:33.620
(horse snorting)

00:16:33.620 --> 00:16:35.126
Inhale in.

00:16:36.890 --> 00:16:38.930
Horsey lips on our love day.

00:16:38.930 --> 00:16:40.780
(horse snorting)

00:16:40.780 --> 00:16:42.381
One more time.

00:16:43.171 --> 00:16:44.800
(horse snorting)

00:16:44.800 --> 00:16:47.730
Good, slowly lower to the knees.

00:16:47.730 --> 00:16:51.134
Swing the legs to one side.

00:16:51.134 --> 00:16:52.620
Then bring the soles
of the feet together.

00:16:52.620 --> 00:16:54.920
You can sit up on your
blanket here if you like,

00:16:54.920 --> 00:16:56.837
Cobbler's Pose.

00:16:56.837 --> 00:16:59.334
So every day is love day.

00:16:59.334 --> 00:17:03.441
It's just so great
to remember to have fun

00:17:04.458 --> 00:17:07.891
and that while it is

00:17:07.891 --> 00:17:11.226
challenging to 
show up for yourself,

00:17:12.010 --> 00:17:15.697
and courageous to love
yourself for who you really are,

00:17:17.910 --> 00:17:20.910
it's not a chore.

00:17:20.910 --> 00:17:22.990
We don't have to
see it as a chore.

00:17:22.990 --> 00:17:26.310
That's why I call this a
journey and not a challenge.

00:17:26.310 --> 00:17:28.494
Doesn't mean
it's not challenging.

00:17:30.880 --> 00:17:34.440
Grab the ankles or
the toes, your choice.

00:17:34.440 --> 00:17:38.030
You can sneak in a little
foot massage as I am doing here.

00:17:38.030 --> 00:17:40.560
Sit up nice and tall,
deep breath in.

00:17:40.560 --> 00:17:42.550
Exhale, begin to lean forward.

00:17:42.550 --> 00:17:45.100
Maybe elbows bend left to right.

00:17:45.100 --> 00:17:48.160
So actively draw the
tops of the thighs down.

00:17:48.160 --> 00:17:50.540
Try not round
through the spine here,

00:17:50.540 --> 00:17:53.490
but keep a nice
beautiful line of integrity

00:17:53.490 --> 00:17:55.730
from the crown through the neck

00:17:55.730 --> 00:17:58.885
all the way down
the torso to the tail.

00:18:01.740 --> 00:18:04.000
And then here you are,

00:18:04.000 --> 00:18:07.758
back at that pond looking down,

00:18:07.758 --> 00:18:09.611
your reflection.

00:18:17.080 --> 00:18:18.487
Delighted

00:18:20.460 --> 00:18:22.868
by your own beauty.

00:18:31.050 --> 00:18:32.836
Take a deep breath in here.

00:18:33.890 --> 00:18:34.970
And then exhale,

00:18:34.970 --> 00:18:38.040
draw the chin to 
the chest and roll it up.

00:18:40.000 --> 00:18:42.550
Recognizing your beauty,

00:18:42.550 --> 00:18:46.270
investing in a
relationship of loving yourself

00:18:46.270 --> 00:18:48.860
truly and deeply and sincerely

00:18:48.860 --> 00:18:53.580
so that you can love others

00:18:53.580 --> 00:18:57.524
in that way and see
others for who they truly are.

00:18:58.600 --> 00:19:01.130
Let's bring the hands to
the outer edges of the legs.

00:19:01.130 --> 00:19:02.760
Let's bring the knees together.

00:19:02.760 --> 00:19:05.000
Now send the legs out in front.

00:19:05.000 --> 00:19:06.560
You can stay on
top of your blanket.

00:19:06.560 --> 00:19:08.170
Benji reveal.

00:19:08.170 --> 00:19:09.582
Ta-da.

00:19:11.700 --> 00:19:13.020
Paschimottanasana.

00:19:13.020 --> 00:19:14.180
We're gonna flex the feet.

00:19:14.180 --> 00:19:17.160
Heels are gonna be in
line with the hip points.

00:19:17.160 --> 00:19:19.030
So a little bit of space.

00:19:19.030 --> 00:19:22.500
Inhale, reach for the sky,
sit up nice and tall.

00:19:22.500 --> 00:19:26.020
Dandasana, we have this long,
beautiful line of integrity

00:19:26.020 --> 00:19:27.230
from crown to tail.

00:19:27.230 --> 00:19:29.280
And then bend your
knees if you need to.

00:19:29.280 --> 00:19:31.560
We're gonna 
slowly shift forward.

00:19:31.560 --> 00:19:35.238
Heart stays open towards
the front as long as possible.

00:19:36.820 --> 00:19:38.150
Maybe we reached the shins,

00:19:38.150 --> 00:19:41.391
the ankles, the toes,
the outer edges of the feet.

00:19:41.391 --> 00:19:42.990
Take a deep breath in here.

00:19:42.990 --> 00:19:44.650
Find a little more extension,

00:19:44.650 --> 00:19:47.200
just play and then exhale,
round it through.

00:19:47.200 --> 00:19:48.530
And you can bend the knees again

00:19:48.530 --> 00:19:50.690
as generously as you like here.

00:19:50.690 --> 00:19:52.531
Now, close your eyes.

00:19:53.800 --> 00:19:54.633
As you breathe in,

00:19:54.633 --> 00:19:58.753
feel the skin of
the back stretch.

00:20:00.487 --> 00:20:03.518
And as you breathe out,
feel it soften.

00:20:07.040 --> 00:20:09.116
Relax the weight of the head.

00:20:11.400 --> 00:20:13.700
An intimate moment with
the sound of your breath.

00:20:13.700 --> 00:20:14.877
Listen.

00:20:26.300 --> 00:20:30.270
And then begin to slowly
roll it up, nice and slow.

00:20:30.270 --> 00:20:32.030
Move like you love yourself.

00:20:32.030 --> 00:20:34.130
Breathe like you love yourself.

00:20:34.130 --> 00:20:36.770
We say it all the time in
this beautiful community.

00:20:36.770 --> 00:20:38.100
We're gonna just, 
nice and easy,

00:20:38.100 --> 00:20:41.758
take a little counter twist
to the left, nice and easy.

00:20:41.758 --> 00:20:44.352
And to the right.

00:20:44.352 --> 00:20:46.310
Hola Benji.

00:20:46.310 --> 00:20:48.400
And then we're
gonna come our backs.

00:20:48.400 --> 00:20:49.410
If you have a blanket,

00:20:49.410 --> 00:20:52.983
you might unravel it and
wrap up like a burrito today.

00:20:54.050 --> 00:20:57.161
Or you can bring it
underneath your head

00:20:57.161 --> 00:21:00.768
or the legs, of course.

00:21:00.768 --> 00:21:02.240
In an act of self love,

00:21:02.240 --> 00:21:04.726
I'm gonna go burrito style.

00:21:07.410 --> 00:21:10.167
Tucking myself in,

00:21:10.167 --> 00:21:13.400
using this time in my practice

00:21:13.400 --> 00:21:18.878
to learn how to
love myself, right?

00:21:19.930 --> 00:21:21.880
It's like, sometimes you
feel like you need something.

00:21:21.880 --> 00:21:23.720
You're like, "Oh babe,
do this for me."

00:21:23.720 --> 00:21:26.090
Or, "Why isn't this happening?"
Or, "They didn't think of me,"

00:21:26.090 --> 00:21:28.280
or when sometimes we can,

00:21:28.280 --> 00:21:31.336
the nurturing we
seek is actually within,

00:21:31.336 --> 00:21:34.242
the attention and the love
we seek is actually within.

00:21:37.970 --> 00:21:39.565
Close your eyes.

00:21:41.480 --> 00:21:43.778
Inhale, lots of love in.

00:21:47.530 --> 00:21:49.617
Exhale, lots of love out.

00:21:55.580 --> 00:21:59.950
Feel the earth rising
up to meet your back body

00:21:59.950 --> 00:22:04.086
and know that your
practice has your back.

00:22:09.709 --> 00:22:12.290
And so do I.

00:22:12.290 --> 00:22:14.755
Thank you for
showing up here today.

00:22:17.410 --> 00:22:20.160
Look forward to
seeing you again tomorrow.

00:22:20.160 --> 00:22:21.739
Until then,

00:22:24.140 --> 00:22:25.910
move like you love yourself.

00:22:27.440 --> 00:22:29.907
Breathe like you love yourself.

00:22:32.705 --> 00:22:35.469
Keep an open mind, stay open

00:22:38.440 --> 00:22:42.019
to the idea that you are love.

00:22:47.670 --> 00:22:50.155
Alright, slowly bring 
the palms together.

00:22:51.280 --> 00:22:54.150
Palm to palm is
holy palmers' kiss.

00:22:54.150 --> 00:22:55.340
You might even open your eyes

00:22:55.340 --> 00:22:58.100
and look at your
beautiful hands today.

00:22:58.100 --> 00:22:58.963
Let's do it.

00:22:59.840 --> 00:23:01.410
Look at the backs of the hands.

00:23:01.410 --> 00:23:03.816
Look at the palms.

00:23:05.470 --> 00:23:06.910
And kiss them back together.

00:23:06.910 --> 00:23:09.150
Thumbs to third eye.

00:23:09.150 --> 00:23:11.105
Inhale lots of love in.

00:23:12.630 --> 00:23:13.760
Thanks for hanging with me.

00:23:13.760 --> 00:23:15.944
Exhale lots of love out.

00:23:17.686 --> 00:23:19.474
Namaste.

00:23:21.360 --> 00:23:26.374
(bright upbeat piano music)