WEBVTT

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- Hello everyone.

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Welcome to BREATH,
your 30 day yoga journey.

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It's Day 28,

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Trust.

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Do you trust me?

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Let's get started.

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(bright upbeat piano music)

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Let's begin today's practice
in a nice, comfortable seat.

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Thank you so
much for being here.

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Benji's gonna
find his seat as well.

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Alright.

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Take a second. 
Get settled in.

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Relax your shoulders.

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Get comfortable.

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And when you're ready,
bring the hands together.

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Anjali Mudra.

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Prayer position.

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Hands at the heart.

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You can close your eyes here.

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Gently tuck the chin, 
find a gentle reverent bow here

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as you start to drop in

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to this moment.

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And bring your
awareness to your breath.

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And as we bring our
awareness to the breath,

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of course, we probably have
noticed throughout this journey

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along the way that simply
by bringing our attention

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and our awareness
to it, it shifts.

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So you may start to
elongate your inhalations.

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Lengthen your exhalation.

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Taking this time 
to gently deepen

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the breath.

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And ultimately,

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sweeten and
deepen your relationship

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with your conscious breath.

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Take one more moment
here, just listening.

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And responding.

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Listening and responding.

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Now slowly release the
hands to the tops of the thighs

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and drop the head down a
little more, chin to chest.

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So full bow of the head

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as you draw the
shoulder blades together.

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Then just start to slowly
rock the head from side to side,

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a little gentle tick-tock.

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Elbows heavy here as 
you stretch through the

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trapezius.

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And then bring the
head up, open the eyes.

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Take a deep breath
in through the nose.

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And out through the mouth.

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In through the nose.

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And out through the mouth.

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And this time sealing lips. 
In through the nose.

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Long, exhale out
through the nose.

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Beautiful, slow and
steady coming to all fours.

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Using the breath in
the transitions here

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and moving into Cat-Cow
whenever you're ready.

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Using that inhale to
really open the chest,

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press into the tops of the feet.

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And exhale to
round through the spine.

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Now, take it away here.

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Find what feels good.

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Don't decide where it
ends and trust yourself.

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Trust your intuition.

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So we create this practice
of listening and responding,

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but ultimately, 
what are we listening to?

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Cues from Adriene, 
or cues from the teacher,

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or is there another layer
of the onion we can peel back?

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Snuggling up, 
getting a little bit closer to

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our hidden truth.

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Now that's interesting.

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Come to a nice
Tabletop Position

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and make your
way to Downward Dog.

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Listen to your body.

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You can trust your intuition.

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Stretch it out.

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Any thoughts that
are coming through,

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things that like distractions,

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items on the to-do list.

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Give yourself permission to

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be here now in the present.

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Use the anchor of
your breath, of course,

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to keep returning to the moment.

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One present moment is
kind of a window to the next,

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and we get to
practice that on the mat.

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Love it so much.

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I'm so grateful
for this practice.

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Let's walk to the
top nice and slow.

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Feet hip width apart
or flushed together.

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Forward fold.

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Couple breaths here. Listen.

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You can take the
hands underneath the feet

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as we've introduced.

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We can clasp opposite
elbow with opposite hand

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and rock a little side to side.

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We can find
exquisite stillness here

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allowing the breath
to be what moves us.

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Trust that whatever you're
coming to the mat with today

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is A-okay.

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Maybe embracing the mantra,

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"Everything is as it should be."

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Everything is as it should be.

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And what if that were true?

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Shake the head a
little yes gently,

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and no gently.

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And then when you're ready,
bend those knees,

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ground through the feet,

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and let's slowly
roll up to standing.

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As you arrive in Mountain today,

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go through a
little full body scan,

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starting at the feet.

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And just give
yourself an opportunity

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to see what you can find,
something new maybe.

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And just trust that process.

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You don't have to like
necessarily do anything big.

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It can be a subtle connection
or a subtle discovery,

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small discovery.

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Gently lifting up
through the heart space.

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Practicing that
balance that dance between

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softening and engaging,

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Surrendering and staying active,

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this strength and grace,
effort and ease.

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And we'll keep
this practice going.

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As we inhale
reach the fingertips

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all the way up and overhead.

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Exhale, bend the elbows,
lift the chest.

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Inhale, reach to the sky again.

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Exhale, Forward Fold 
all the way down.

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Follow your breath.

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Inhale, we lift up halfway,

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gaze straight down
or slightly ahead.

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Lots of length in
the back of the neck.

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And exhale, soften and bow.

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Good, root to rise.
Bring it back up.

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Inhale to reach for the sky.

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And exhale, hands to heart.

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Close your eyes.

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Take a deep breath in.

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Strong connection to
the breath and body here

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as you breathe out.

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And then fingertips
go down to come up.

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Big breath, big stretch,
reach for the sky.

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Draw the
shoulder blades together,

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bend the elbows as you exhale,
thumbs back, pinkies forward,

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lift your heart.

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Good, inhale, reach it back up.

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And exhale, Forward Fold all
the way down, nice and easy.

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Inhale, lift up halfway,
long neck.

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Exhale, soften
and fold back inward.

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Good, bend the knees.

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Plant the palms,
step the left foot back.

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Just the left foot.

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Lower the left
knee to the earth.

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Good, inhale, reach for the sky.

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Exhale, bend the elbows,
lift your chest.

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Maybe look up.

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Good, inhale rise back up.

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Fingertips reach.

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And exhale, slow and steady,

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come back to
your nice low lunge.

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From here lift the back knee.

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Step the right foot back.

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Inhale to look forward,
shift forward.

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Exhale all the way
down to your belly.

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Plant the hands.

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So you can draw the hands
in line with the rib cage.

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Maybe you play with bringing
the fingertips off the mat.

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Follow your breath.
Inhale, rise up, Cobra.

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Take it easy to start.

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And then exhale,
soften and fold back down.

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Curl the toes under, inhale in.

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Exhale, Plank Pose.

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So navel draws up to
the spine as you rise up.

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Inhale in again.

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Exhale, Downward Facing Dog.

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Take a couple breaths here.

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Claw through the fingertips.

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Soften through
the skin of the face.

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Alright, from here,
nice and easy,

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step the left foot all
the way up into your lunge,

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lower the right knee down.

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On your next breath in,
sweep the fingertips

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forward, up and back.

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Exhale, bend the elbows,
navel draws in and up.

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Thumbs back, pinkies forward.

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Good, inhale,
reach for the sky again.

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And exhale, slow and steady,

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bring it back down to the earth.

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Lift the back knee.

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Step the left
toes back, Plank Pose.

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Inhale in deeply.

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Exhale, slowly
lower to the belly.

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Inhale, lift up Cobra.

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Exhale to soften and fold.

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Curl the toes under,
press up to all fours or Plank.

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And then send it up and
back Downward Facing Dog.

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So nice
refreshing breaths in here.

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Start to lean in.

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Focus on the
sound of your breath.

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Trust that you are exactly
where you were supposed to be.

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If you need to take
breaks at any time, own it.

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Right, use it.

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Keep breathing.

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When you're ready,
bend the knees generously.

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Send the hip creases
up towards the sky.

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Really reach 'em up.

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Then carve a line with the nose 
and look forward, inhale.

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Exhale, make your 
way to the top.

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Big inhale lifts you up halfway.

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Exhale to soften and fold.

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Root to rise here.

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Inhale, reach for the sky.

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And exhale, hands to heart.

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Close your eyes.
Observe the breath.

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Notice how you feel.

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Then soft bend in the knees here.

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Fingertips, go down.

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Here we go, inhale, reach it up.

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Big breath, big gesture,
big stretch.

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Good, exhale, 
Forward Fold all the way down.

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Inhale, halfway lift.

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Exhale to soften and fold.
Step the left foot back.

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This time back knee
lowered or lifted, your choice.

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We inhale, fingertips sweep
all the way up towards the sky.

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Good, exhale,
bend the elbows again.

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Lift the chest, heart up 
towards the heavens.

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Good, inhale reach,
head over heart,

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heart over pelvis again.

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Then exhale, we come
all the way back down.

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On your next inhale,

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we twist right fingertips 
up towards the sky.

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And exhale, bring it back down.

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Beautiful.

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Plant the palms, 
step the right foot back.

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Inhale, shift forward,
look forward.

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Exhale, belly to Cobra or
Chaturanga to Upward Facing Dog.

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Use your inhale
to open your heart.

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And use your exhale, 
that contraction of the navel,

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to slowly make your way
back to Downward Facing Dog.

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Good, on your next inhale

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gently step the left
foot all the way up.

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Back knee lowered 
or lifted, your choice.

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Inhale, sweep the fingertips

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all the way up
towards the heavens.

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Exhale, bend the elbows

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as you lift your
sternum up towards the sky.

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Good, inhale, 
tuck the chin slightly.

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Reach back up, Crescent
Lunge or High Lunge rather.

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And then exhale, slow and
steady all the way back down

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into your twist.

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Inhale, left fingertips
up towards the sky, stretch.

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And exhale, slow and
steady left hand to the earth.

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Step the left toes back here.

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Plank Pose.

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Find a softness here if you can.

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Just trust a little
improvised movement here

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as you maybe shift the
hips a little left to right.

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So we're not doing
those hip dips again.

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This is something else.
Just see what happens.

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And if you find that
it's in your repertoire today

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to maybe turn
onto the outer edges,

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inner arch of the
foot like we did before,

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you might give it a try.

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And if you've already
collapsed to your belly,

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we're gonna meet you there now.

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So nice and easy belly
all the way to the earth.

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Good, inhale, Cobra.

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And exhale to
soften and release.

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Curl the toes under.

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Press up to Plank or all fours.

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And Downward Facing Dog.

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Upper arm bones are
externally rotating.

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Inner thighs are
internally rotating.

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Breathing nice wide
lateral breaths here.

00:15:43.240 --> 00:15:44.770
Good. Bend the knees generously.

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Lift the hip creases up high.

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

00:15:49.097 --> 00:15:51.533
And exhale, 
make your way to the top.

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Good, inhale, halfway lift.

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This time with airplane arms 
open the chest, look forward.

00:15:58.080 --> 00:16:01.750
And exhale, Forward Fold 
all the way back down.

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Root to rise here.
Inhale, reach for the sky.

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Big breath, big stretch,
catch something,

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a little magic overhead,
a little star,

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and then bring it back down,

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palms pressing
together at the heart space.

00:16:13.350 --> 00:16:14.860
Close your eyes.

00:16:14.860 --> 00:16:18.783
Pause, observe.
Listen to your breath.

00:16:34.390 --> 00:16:36.150
Alright, check it out.

00:16:36.150 --> 00:16:41.100
For this next
beat of our practice,

00:16:41.100 --> 00:16:43.160
I'd like to, let's bring
the hands to the waistline

00:16:43.160 --> 00:16:44.290
for a little stability.

00:16:44.290 --> 00:16:46.470
I'd like to invite you
to keep your focus out

00:16:46.470 --> 00:16:47.950
or even looking at me,

00:16:47.950 --> 00:16:49.550
but don't look down,
my darlings,

00:16:49.550 --> 00:16:51.310
unless you absolutely have to.

00:16:51.310 --> 00:16:53.470
Trust that the ground is
there behind you, right?

00:16:53.470 --> 00:16:54.970
We know that it's there.

00:16:54.970 --> 00:16:59.030
We've stepped back so
many times into these lunges.

00:16:59.030 --> 00:17:04.210
So trust. We're building this
360 awareness of our exterior,

00:17:04.210 --> 00:17:06.670
but we're doing it
from the inside out, right?

00:17:06.670 --> 00:17:09.970
So just a little practice,
a little training.

00:17:09.970 --> 00:17:11.720
Lift the heart.

00:17:11.720 --> 00:17:14.520
Find your Mountain Pose
with the hands on the waistline.

00:17:15.390 --> 00:17:16.890
Deep breath in.

00:17:16.890 --> 00:17:20.820
Exhale. No need to look back
unless you absolutely have to.

00:17:20.820 --> 00:17:22.510
Nice and easy, 
trust the ground is there.

00:17:22.510 --> 00:17:24.990
We're gonna lift the left
knee up on our marionette string

00:17:24.990 --> 00:17:25.970
as we've been doing,

00:17:25.970 --> 00:17:27.790
and then we're
gonna slowly step it

00:17:27.790 --> 00:17:30.140
all the way back into a lunge.

00:17:30.140 --> 00:17:34.020
If we get here and we find that
squeezing the thighs together

00:17:34.020 --> 00:17:36.340
is not enough to feel stable,

00:17:36.340 --> 00:17:38.520
then we can lower
onto this back knee.

00:17:38.520 --> 00:17:39.880
Super awesome.

00:17:39.880 --> 00:17:41.560
Otherwise, we're here.

00:17:43.150 --> 00:17:44.040
Good.

00:17:44.040 --> 00:17:46.240
If you have the back knee lifted,
bend it for a second.

00:17:46.240 --> 00:17:47.640
Get your center underneath you.

00:17:47.640 --> 00:17:51.190
Feel that power, 
that strength in the legs.

00:17:51.190 --> 00:17:52.210
And then here we go again

00:17:52.210 --> 00:17:54.420
reaching the fingertips 
forward, up, and back.

00:17:54.420 --> 00:17:56.090
Careful that you're
not too narrow here.

00:17:56.090 --> 00:17:58.210
Lots of space in the shoulders.

00:17:58.210 --> 00:18:00.470
Thumbs back, pinkies forward.

00:18:00.470 --> 00:18:01.480
Great, inhale in again.

00:18:01.480 --> 00:18:04.660
Imagine someone's just
gently pulling your fingers

00:18:04.660 --> 00:18:05.493
or your wrists up.

00:18:05.493 --> 00:18:08.820
So we have lots of
space between the waistline

00:18:08.820 --> 00:18:10.690
and the shoulder girdle.

00:18:10.690 --> 00:18:13.890
And then we'll bend 
the elbows, lift the chest.

00:18:13.890 --> 00:18:16.630
Slowly squeezing the
shoulder blades together.

00:18:16.630 --> 00:18:18.630
Now pause here and breathe.

00:18:18.630 --> 00:18:20.440
Neck is nice and long.

00:18:20.440 --> 00:18:23.060
We've done a lot
of beautiful work

00:18:23.060 --> 00:18:25.430
not crunching the
back of the neck,

00:18:25.430 --> 00:18:28.980
but keeping the neck
in beautiful extension

00:18:28.980 --> 00:18:31.100
of the rest of the spine.

00:18:31.100 --> 00:18:33.580
Squeeze the inner
thighs to the midline.

00:18:33.580 --> 00:18:35.210
Breathe wide here.

00:18:35.210 --> 00:18:37.150
You got it. 
This is challenging.

00:18:37.150 --> 00:18:39.670
Find that breath
in the back body.

00:18:39.670 --> 00:18:41.650
What? Okay, inhale,
reach for the sky.

00:18:41.650 --> 00:18:42.850
Stay here.

00:18:42.850 --> 00:18:46.040
Exhale, left fingertips forward,
right fingertips back.

00:18:46.040 --> 00:18:50.084
Again, it's okay to gently
come onto the left knee here.

00:18:51.780 --> 00:18:53.530
You got this.

00:18:53.530 --> 00:18:54.900
Right fingertips down.

00:18:54.900 --> 00:18:56.020
Left fingertips up.

00:18:56.020 --> 00:18:58.400
Big stretch, inhale in.

00:18:58.400 --> 00:18:59.790
Then exhale,
we're gonna cartwheel

00:18:59.790 --> 00:19:02.070
all the way back
down to our lunge.

00:19:02.070 --> 00:19:04.770
Beautiful. Step the 
back foot up to meet the front.

00:19:04.770 --> 00:19:07.060
Inhale, halfway lift 
to rinse it out.

00:19:07.060 --> 00:19:09.390
Exhale, soften and fold.

00:19:09.390 --> 00:19:10.640
Root to rise here.

00:19:10.640 --> 00:19:13.453
Inhale, reach for the sky. 
Maybe hook the thumbs.

00:19:14.410 --> 00:19:16.775
And then exhale, hands to heart.

00:19:18.230 --> 00:19:20.688
Take a second. Observe.

00:19:21.770 --> 00:19:26.130
Trust that you are exactly
where you are supposed to be.

00:19:26.130 --> 00:19:27.910
No one said it was gonna be easy

00:19:27.910 --> 00:19:31.294
showing up for
this type of work.

00:19:33.020 --> 00:19:34.910
But when we really
trust the process,

00:19:34.910 --> 00:19:37.580
trust that it's valuable,

00:19:37.580 --> 00:19:42.040
trust that the mere fact
that we're coming to the mat

00:19:42.040 --> 00:19:44.388
with intention

00:19:46.400 --> 00:19:49.620
to be with our breath,
slow down our heart rate,

00:19:49.620 --> 00:19:51.703
to uncover our hidden truth,

00:19:52.590 --> 00:19:54.256
dude, so good.
Okay, here we go.

00:19:54.256 --> 00:19:57.010
Hands the waistline again.
Trust that that ground is there.

00:19:57.010 --> 00:19:58.750
You got this. Mountain Pose.

00:19:58.750 --> 00:20:00.760
Stand up nice and tall.

00:20:00.760 --> 00:20:03.973
Inhale in, lift the right knee
up on your marionette string.

00:20:05.340 --> 00:20:08.290
And then slowly step
it back nice and easy

00:20:08.290 --> 00:20:09.720
into your high lunge.

00:20:09.720 --> 00:20:11.770
You can always bring
that back knee down.

00:20:13.010 --> 00:20:15.347
Great. If the knee is lifted,
bend it just a bit.

00:20:15.347 --> 00:20:17.040
Get your center underneath you.

00:20:17.040 --> 00:20:18.940
Find that connection,

00:20:18.940 --> 00:20:20.300
that lift through 
the front body,

00:20:20.300 --> 00:20:22.120
that grounding
through the back body.

00:20:22.120 --> 00:20:25.160
Pull the elbows back
a bit here. Breathe.

00:20:25.160 --> 00:20:26.700
Start to straighten
the back leg again.

00:20:26.700 --> 00:20:30.220
As you inhale, reach the
fingertips all the way up.

00:20:32.620 --> 00:20:35.820
So in the static hold, 
it's really never static, right?

00:20:35.820 --> 00:20:38.550
Because the breath is
actually getting a chance

00:20:38.550 --> 00:20:42.420
to be the star of the show,
the prima ballerina.

00:20:42.420 --> 00:20:43.890
So we're here,

00:20:43.890 --> 00:20:45.940
and when you're ready,
we're gonna bend the elbows.

00:20:45.940 --> 00:20:48.100
Draw the
shoulder blades together,

00:20:48.100 --> 00:20:50.530
lifting the heart,
a backbend here.

00:20:50.530 --> 00:20:51.890
Wow.

00:20:51.890 --> 00:20:54.330
Grounding through all four
corners of the front foot,

00:20:54.330 --> 00:20:56.050
and we breathe.

00:20:56.050 --> 00:20:58.870
We practice nice
wide lateral breath,

00:20:58.870 --> 00:21:02.770
breathing down as you inhale.

00:21:02.770 --> 00:21:05.545
Keeping a nice long
neck as you exhale.

00:21:08.840 --> 00:21:11.900
You got this, squeeze the inner 
thighs towards the midline.

00:21:11.900 --> 00:21:14.060
Hug those low ribs in.

00:21:14.060 --> 00:21:15.320
Spread the fingertips.

00:21:15.320 --> 00:21:17.883
Notice what it feels
like to be alive today.

00:21:18.750 --> 00:21:21.563
Sweet, and then inhale,
reach all the way up.

00:21:22.470 --> 00:21:23.700
And exhale, here we go.

00:21:23.700 --> 00:21:26.180
Left fingertips back,
right fingertips forward.

00:21:26.180 --> 00:21:28.203
Pull that left hip crease back.

00:21:29.290 --> 00:21:31.620
Think of all those beautiful 
twists you've been doing.

00:21:31.620 --> 00:21:34.580
Such a wonderful 
gift for the spine.

00:21:34.580 --> 00:21:36.280
Draw your navel in and up.

00:21:36.280 --> 00:21:38.700
You got this. 
Left fingertips go down.

00:21:38.700 --> 00:21:40.340
Right fingertips reach up.

00:21:40.340 --> 00:21:43.081
Big breath, big stretch here.

00:21:44.040 --> 00:21:47.950
And then slowly cartwheeling
all the way back down.

00:21:47.950 --> 00:21:51.050
Rock the back foot
up to meet the front.

00:21:51.050 --> 00:21:52.821
Forward Fold.

00:21:53.670 --> 00:21:56.713
Now inhale, halfway lift,
your version.

00:21:57.950 --> 00:22:02.623
Exhale to soften and
fold everything back in.

00:22:04.170 --> 00:22:05.440
Lovely.

00:22:05.440 --> 00:22:07.120
Fingertips come on the mat here.

00:22:07.120 --> 00:22:08.360
We're gonna bend
the knees so much

00:22:08.360 --> 00:22:11.823
so that we come
down into a low crouch.

00:22:12.700 --> 00:22:14.230
Walk the fingertips forward.

00:22:14.230 --> 00:22:16.050
Inhale to look forward.

00:22:16.050 --> 00:22:17.958
Exhale to bow the head.

00:22:19.090 --> 00:22:20.120
Breathing deep here.

00:22:20.120 --> 00:22:23.139
Try to press
into your pinky toe.

00:22:29.250 --> 00:22:31.070
Nice, then drop the heels.

00:22:31.070 --> 00:22:34.440
Lift the hips up high,
Forward Fold.

00:22:34.440 --> 00:22:36.060
Root to rise here.

00:22:36.060 --> 00:22:37.483
Big breath in as you
ground through the feet.

00:22:37.483 --> 00:22:39.240
Squeeze the legs,
send the fingertips

00:22:39.240 --> 00:22:41.200
all the way up towards the sky.

00:22:41.200 --> 00:22:45.290
Catch a star and bring
it all the way back down

00:22:45.290 --> 00:22:48.420
toward your heart.

00:22:48.420 --> 00:22:51.585
Close your eyes
or soften your gaze.

00:22:53.060 --> 00:22:54.529
And listen.

00:23:06.110 --> 00:23:09.240
Alright, fingertips are
gonna come down left to right.

00:23:09.240 --> 00:23:11.487
You might take a little
step back, but don't look down.

00:23:11.487 --> 00:23:13.480
You can even bring 
a little attitude to it.

00:23:13.480 --> 00:23:16.300
I will demo this again.

00:23:16.300 --> 00:23:19.303
You can just step
back without looking.

00:23:20.180 --> 00:23:21.410
And I'll just do
it one more time.

00:23:21.410 --> 00:23:23.420
When you just step back,

00:23:23.420 --> 00:23:27.510
and you're like, 
"I have all of my awareness

00:23:27.510 --> 00:23:30.060
"or my willingness to
have self-awareness."

00:23:30.060 --> 00:23:33.130
And it really does bring a
little magic to your energy.

00:23:33.130 --> 00:23:35.610
Right? It's like when
someone walks in a room

00:23:35.610 --> 00:23:37.943
with kind of awareness,
you're like, ooh.

00:23:39.550 --> 00:23:43.540
So here we go. (laughs)

00:23:43.540 --> 00:23:45.990
Let's do it one more time.
Step back up.

00:23:45.990 --> 00:23:46.823
And then here you go.

00:23:46.823 --> 00:23:50.883
Just step back
without looking down.

00:23:52.020 --> 00:23:53.170
And if you're
not able to do this,

00:23:53.170 --> 00:23:54.720
you're gonna do
your version of that.

00:23:54.720 --> 00:23:57.230
And you're just
gonna embody it fully

00:23:57.230 --> 00:24:00.640
and trust that you're exactly
where you are supposed to be.

00:24:00.640 --> 00:24:02.720
Mountain Pose.

00:24:02.720 --> 00:24:04.520
Shift your weight
to the right foot.

00:24:05.390 --> 00:24:07.750
Slow marionette string
lifts the left foot up.

00:24:07.750 --> 00:24:11.510
We're gonna interlace the
fingertips around the shin here.

00:24:12.890 --> 00:24:13.990
Beautiful.

00:24:13.990 --> 00:24:17.150
Now we're gonna bring the
right thumb back to the sternum,

00:24:17.150 --> 00:24:18.470
a little half prayer.

00:24:18.470 --> 00:24:21.560
And then we're gonna slide
the left hand down to the ankle.

00:24:21.560 --> 00:24:23.330
We've been here before.
Nice quad stretch.

00:24:23.330 --> 00:24:24.620
We're gonna flip it back.

00:24:24.620 --> 00:24:27.430
Squeeze the left knee
in towards the midline,

00:24:27.430 --> 00:24:29.810
and we're hugging
everything in towards center,

00:24:29.810 --> 00:24:32.180
not collapsing
into the right hip.

00:24:32.180 --> 00:24:33.860
Now you might just stay here.

00:24:33.860 --> 00:24:35.550
We can even use 
a piece of furniture

00:24:35.550 --> 00:24:39.350
or a wall to work here,

00:24:39.350 --> 00:24:42.480
or we might 
flip the left hand

00:24:42.480 --> 00:24:44.680
around to the left arch.

00:24:44.680 --> 00:24:46.073
Keep squeezing the knee in.

00:24:47.020 --> 00:24:49.880
And then take that right
hand that's on the furniture

00:24:49.880 --> 00:24:51.380
or maybe on the heart,

00:24:51.380 --> 00:24:53.960
and we might just play
with extending it outward,

00:24:53.960 --> 00:24:54.937
palm face up.

00:24:54.937 --> 00:24:59.343
And you can always
return to your base.

00:25:00.830 --> 00:25:02.260
And then we'll start to kick out

00:25:02.260 --> 00:25:05.040
perhaps through that left foot,

00:25:05.040 --> 00:25:07.910
finding that lift up
through the center line,

00:25:07.910 --> 00:25:09.640
lift up through
the pelvic floor.

00:25:09.640 --> 00:25:10.880
So we'll kick out.

00:25:10.880 --> 00:25:14.060
We're opening up through
the left chest of course.

00:25:14.060 --> 00:25:15.640
Neck is nice and long.

00:25:15.640 --> 00:25:18.350
Soft bend in that standing leg.

00:25:18.350 --> 00:25:20.089
Breathing deep.

00:25:21.290 --> 00:25:22.720
Now find your focal point.

00:25:22.720 --> 00:25:26.570
Find your Drishti as
you come into a Dancer Pose

00:25:26.570 --> 00:25:28.435
or a Standing Bow.

00:25:29.600 --> 00:25:32.220
If you fall,
just come back to it,

00:25:32.220 --> 00:25:34.186
hugging those low ribs in.

00:25:37.013 --> 00:25:39.560
And then wherever
you are, inhale in,

00:25:39.560 --> 00:25:42.810
embody it fully, and
then exhale, slowly release.

00:25:42.810 --> 00:25:43.643
Check it out.

00:25:43.643 --> 00:25:47.280
Right arm over the left as
you stand lower body in Mountain,

00:25:47.280 --> 00:25:49.300
upper body
giving yourself a hug,

00:25:49.300 --> 00:25:52.460
an embrace like, 
"Dude, you tried.

00:25:52.460 --> 00:25:54.680
"It was awesome." (laughs)

00:25:54.680 --> 00:25:56.880
Balancing postures do not lie.

00:25:56.880 --> 00:25:59.840
Trust that you're exactly
where you're supposed to be.

00:25:59.840 --> 00:26:03.310
Okay, left side, and then we'll
bring it down to the ground,

00:26:03.310 --> 00:26:05.641
chill it out, and call it a day.

00:26:06.600 --> 00:26:08.165
Whenever you're ready.

00:26:09.760 --> 00:26:11.860
Marionette string
lifts the right knee up.

00:26:12.710 --> 00:26:14.580
Stay focused here.

00:26:14.580 --> 00:26:16.270
Nice and easy,
control your breath

00:26:16.270 --> 00:26:17.880
as we interlace the fingertips

00:26:17.880 --> 00:26:19.920
and squeeze the right
knee all the way up and in.

00:26:19.920 --> 00:26:22.580
Press away from the
earth with that standing leg.

00:26:22.580 --> 00:26:25.085
So find your foundation here.

00:26:25.085 --> 00:26:26.900
And then bring the
left thumb to the sternum,

00:26:26.900 --> 00:26:30.660
slide the right hand
to that right ankle,

00:26:30.660 --> 00:26:34.550
kick the foot back and squeeze
the right knee into center.

00:26:34.550 --> 00:26:37.447
So press out of 
that standing leg.

00:26:38.780 --> 00:26:39.780
Ground.

00:26:39.780 --> 00:26:41.720
And then when you feel ready,

00:26:41.720 --> 00:26:45.040
you might flip the
right to the right arch.

00:26:45.040 --> 00:26:47.510
Keep squeezing
the right knee in.

00:26:47.510 --> 00:26:48.350
Inhale in.

00:26:48.350 --> 00:26:52.760
Exhale, maybe you send that
left arm out, palm face up,

00:26:52.760 --> 00:26:56.180
and maybe we slowly start
to kick the right foot out.

00:26:56.180 --> 00:26:58.080
Nice and easy.

00:26:58.080 --> 00:27:01.220
Working from the ground up here.

00:27:01.220 --> 00:27:03.835
Soft bend in that standing leg.

00:27:05.790 --> 00:27:08.889
Shoulders relaxing
away from the ears.

00:27:09.810 --> 00:27:11.210
A full body experience.

00:27:11.210 --> 00:27:13.920
And if you fall out of it,
just come right back to it.

00:27:13.920 --> 00:27:15.289
All good.

00:27:16.310 --> 00:27:20.600
Trusting where you
are in the process,

00:27:20.600 --> 00:27:23.741
where you are on the path.

00:27:28.940 --> 00:27:31.540
Careful not to hold your breath.

00:27:31.540 --> 00:27:36.100
Don't forget the name
of this (laughs) journey.

00:27:41.567 --> 00:27:44.180
And then let's all take one
more deep breath in together.

00:27:44.180 --> 00:27:47.470
Fully embody the
posture wherever you are.

00:27:47.470 --> 00:27:50.580
And then slow and
best you can with control,

00:27:50.580 --> 00:27:52.320
bring it back.
Lower body's in Mountain.

00:27:52.320 --> 00:27:55.220
Upper body is gonna
come into an embrace.

00:27:55.220 --> 00:27:57.240
So left arm over
the right this time.

00:27:57.240 --> 00:27:59.140
Give yourself a big hug.

00:27:59.140 --> 00:28:00.800
Dig down into the heels.

00:28:00.800 --> 00:28:02.330
Lengthen down
through the tailbone.

00:28:02.330 --> 00:28:04.620
Should feel
yummy in the low back.

00:28:08.080 --> 00:28:09.450
Then release.

00:28:09.450 --> 00:28:13.203
Without looking down,
step to the top of your mat.

00:28:15.770 --> 00:28:17.270
And inhale, reach for the sky.

00:28:18.490 --> 00:28:21.250
Exhale, Forward Fold.

00:28:21.250 --> 00:28:23.940
Last time, inhale halfway lift.

00:28:23.940 --> 00:28:25.833
Airplane arms optional.

00:28:26.800 --> 00:28:29.190
Exhale to let everything go.

00:28:29.190 --> 00:28:31.644
Walk the feet as
wide as your yoga mat.

00:28:35.470 --> 00:28:38.170
Toes spill off the edge,
fingertips on the earth,

00:28:38.170 --> 00:28:39.070
and slow and steady,

00:28:39.070 --> 00:28:41.430
we're gonna drop our
center down in space.

00:28:41.430 --> 00:28:43.900
Come into a squat.

00:28:43.900 --> 00:28:47.790
Alright, if the heels come
up here, go ahead and let them.

00:28:47.790 --> 00:28:49.770
We're working with
the opposition here,

00:28:49.770 --> 00:28:51.690
lifting up
through the front body,

00:28:51.690 --> 00:28:53.662
grounding through the back body.

00:28:55.910 --> 00:28:58.080
So take a second.
Find your foundation,

00:28:58.080 --> 00:29:00.690
adjusting the feet 
if you need to,

00:29:00.690 --> 00:29:03.040
and then we'll keep the
fingertips on the ground,

00:29:03.040 --> 00:29:06.220
or we'll bring the
palms together at the heart.

00:29:06.220 --> 00:29:09.070
Now press the
elbows into the legs.

00:29:09.070 --> 00:29:12.630
Squeeze the legs
into the elbows.

00:29:12.630 --> 00:29:14.411
Find that connection.

00:29:15.720 --> 00:29:16.860
Then stay here

00:29:16.860 --> 00:29:18.650
or you might start
to shift your weight

00:29:18.650 --> 00:29:20.686
forward onto the hands.

00:29:22.760 --> 00:29:26.040
Lifting the heels, walking
the toes in towards center,

00:29:26.040 --> 00:29:28.773
just a little Crow practice.

00:29:29.800 --> 00:29:33.580
Under the umbrella of trust,
just trusting the process.

00:29:33.580 --> 00:29:35.650
Don't worry about
hitting that shape.

00:29:35.650 --> 00:29:37.830
So reminder, 
our gaze is forward.

00:29:37.830 --> 00:29:40.067
We're moving from center.

00:29:41.040 --> 00:29:44.260
Shoulder blades
drawing in and together.

00:29:44.260 --> 00:29:47.700
We have this external
rotation in the upper arm bone,

00:29:47.700 --> 00:29:51.260
and then maybe
one toe lifts off,

00:29:51.260 --> 00:29:52.700
and then the other.

00:29:52.700 --> 00:29:54.320
Maybe not today.

00:29:54.320 --> 00:29:56.080
Just trusting that you are

00:29:56.080 --> 00:30:00.370
exactly where you're
supposed to be in this process.

00:30:00.370 --> 00:30:02.268
Listening to your breath.

00:30:05.000 --> 00:30:09.800
And after you play for a
minute or two, or zero. (laughs)

00:30:09.800 --> 00:30:12.610
You're like, "No, thanks. 
Not today." That's great.

00:30:12.610 --> 00:30:15.020
We're gonna slowly
come out of the squat.

00:30:15.020 --> 00:30:18.920
So if your feet aren't together
in the center of your mat,

00:30:18.920 --> 00:30:20.550
walk them to the center,

00:30:20.550 --> 00:30:23.600
and then use 
your hands, your paws,

00:30:23.600 --> 00:30:27.420
to slowly come to a seat.

00:30:27.420 --> 00:30:29.850
From here, we'll inhale,
reach for the sky,

00:30:29.850 --> 00:30:32.592
and exhale, 
send the heart forward,

00:30:32.592 --> 00:30:34.050
reaching for the toes.

00:30:34.050 --> 00:30:35.950
Now, don't get too bummed out

00:30:35.950 --> 00:30:38.680
if your hands don't
come near your toes.

00:30:38.680 --> 00:30:40.880
Do you know how
crazy that is anyway?

00:30:40.880 --> 00:30:42.900
So honor your body.

00:30:42.900 --> 00:30:44.810
Trust that you're exactly
where you're supposed to be,

00:30:44.810 --> 00:30:49.320
and wherever your hands land,
enjoy the present moment.

00:30:49.320 --> 00:30:51.240
Maybe tomorrow
they'll go a little further.

00:30:51.240 --> 00:30:53.800
Maybe if you keep
your home practice up,

00:30:53.800 --> 00:30:56.530
which is really
what this is all about,

00:30:56.530 --> 00:30:58.100
an invitation to do just that,

00:30:58.100 --> 00:31:00.410
maybe one day
you grab the ankles.

00:31:00.410 --> 00:31:02.360
One day you grab the big toes.

00:31:02.360 --> 00:31:04.910
Maybe one day you grab
the outer edges of the feet.

00:31:07.960 --> 00:31:11.410
There's this acceptance
in the celebration, right,

00:31:11.410 --> 00:31:14.310
of just trusting
that you're exactly

00:31:14.310 --> 00:31:16.399
where you're supposed to be.

00:31:20.000 --> 00:31:23.980
And when I keep showing
up to connect to myself

00:31:23.980 --> 00:31:27.460
and stay curious
about my hidden truth,

00:31:27.460 --> 00:31:29.730
I actually started
to really believe that.

00:31:29.730 --> 00:31:32.123
Like I am exactly
where I'm supposed to be.

00:31:34.180 --> 00:31:35.580
Alright, take
another moment here.

00:31:35.580 --> 00:31:38.189
Make sure to relax the
weight of the head over.

00:31:42.207 --> 00:31:45.530
And then from the
base of the spine,

00:31:45.530 --> 00:31:46.910
find that little connection.

00:31:46.910 --> 00:31:48.810
Maybe even you lift up.

00:31:48.810 --> 00:31:50.880
It's a little
kegel action there.

00:31:50.880 --> 00:31:53.040
And we slowly,
from the root chakra,

00:31:53.040 --> 00:31:57.520
we travel all the way
up this super highway,

00:31:57.520 --> 00:31:58.400
all the way up the spine.

00:31:58.400 --> 00:32:01.310
You can soften through the
feet here now and the toes,

00:32:01.310 --> 00:32:02.563
and we rise up.

00:32:03.540 --> 00:32:04.680
Gorgeous.

00:32:04.680 --> 00:32:07.849
Come to flat back
from here nice and easy.

00:32:10.399 --> 00:32:12.580
(humming)

00:32:12.580 --> 00:32:15.730
Great, we're gonna hug
the knees up to the chest.

00:32:15.730 --> 00:32:18.200
and then rock them
over to the right side.

00:32:18.200 --> 00:32:19.660
Cactus arms here.

00:32:19.660 --> 00:32:21.027
Breathe.

00:32:22.460 --> 00:32:26.677
Maybe turning onto the
left ear if it feels right.

00:32:29.460 --> 00:32:32.932
And then slowly through center,
take it to the other side.

00:32:36.320 --> 00:32:38.978
Coming onto the right
ear if it feels good.

00:32:49.200 --> 00:32:50.033
Inhale in.

00:32:50.033 --> 00:32:52.668
Exhale, come back
through to center.

00:32:57.260 --> 00:33:01.143
Then slowly extend the
legs out one at a time.

00:33:03.180 --> 00:33:05.363
We're gonna
interlace the fingertips,

00:33:06.500 --> 00:33:08.210
and then bring the
palms behind the head.

00:33:08.210 --> 00:33:11.070
Don't worry, we're not going 
into any core work. (laughs)

00:33:11.070 --> 00:33:12.238
We're just relaxing.

00:33:12.238 --> 00:33:14.614
I want you to open the legs wide

00:33:15.690 --> 00:33:17.100
so they have lots of space

00:33:17.100 --> 00:33:18.840
so we're not too bound up here.

00:33:18.840 --> 00:33:21.652
Give yourself some
space. Walk the ankles out.

00:33:21.652 --> 00:33:22.790
You can extend the thumbs here.

00:33:22.790 --> 00:33:24.990
We're gonna give
ourself a little massage

00:33:24.990 --> 00:33:26.608
with the thumbs

00:33:26.608 --> 00:33:30.740
right into the head, the neck.

00:33:30.740 --> 00:33:32.313
You can close your eyes.

00:33:33.330 --> 00:33:36.987
Finishing today's practice
with a little self massage.

00:33:42.570 --> 00:33:44.960
Again, using the thumbs

00:33:44.960 --> 00:33:47.440
to press into the back
of the head, the neck.

00:33:47.440 --> 00:33:48.894
Relaxing the jaw.

00:33:49.930 --> 00:33:52.915
Starting to allow
your breath to just be

00:33:54.840 --> 00:33:59.280
an easy, natural flow.

00:33:59.280 --> 00:34:01.074
No technique.

00:34:05.450 --> 00:34:09.315
Just nice and
easy organic rhythm.

00:34:16.790 --> 00:34:18.240
And then releasing that,

00:34:18.240 --> 00:34:21.083
bringing the arms to
rest gently at your sides.

00:34:22.660 --> 00:34:27.907
A flash of surrender, 
big, big moment of trust.

00:34:30.370 --> 00:34:33.144
Letting go, finding stillness,

00:34:34.220 --> 00:34:37.276
the courage to rest.

00:34:39.780 --> 00:34:42.390
Just take a moment here
to give yourself permission

00:34:42.390 --> 00:34:44.652
to do absolutely nothing.

00:34:45.660 --> 00:34:50.274
Trusting that the
benefits of your practice

00:34:52.960 --> 00:34:55.439
are there already,

00:34:57.070 --> 00:34:59.180
formulating,

00:34:59.180 --> 00:35:00.734
talking,

00:35:02.100 --> 00:35:03.668
serving.

00:35:13.310 --> 00:35:15.640
Relax the weight of
your body completely

00:35:15.640 --> 00:35:17.977
and fully into the earth.

00:35:39.611 --> 00:35:41.942
Way to show up today.

00:35:43.230 --> 00:35:45.423
Way to trust yourself.

00:35:48.620 --> 00:35:50.546
Trust your intuition.

00:35:51.500 --> 00:35:55.280
Thank you for
trusting me and this practice.

00:35:55.280 --> 00:35:57.370
Let's bring the palms together,

00:35:57.370 --> 00:35:59.050
thumbs all the way
up to the third eye.

00:35:59.050 --> 00:36:02.170
This point of intuition,

00:36:02.170 --> 00:36:04.862
the teacher within,
the guide within.

00:36:10.750 --> 00:36:13.137
And we'll take a
deep breath in together.

00:36:15.237 --> 00:36:19.026
And a nice refreshing
exhale to close the practice.

00:36:20.534 --> 00:36:22.510
And we'll whisper

00:36:22.510 --> 00:36:24.015
Namaste.

00:36:26.456 --> 00:36:31.503
(bright upbeat piano music)