WEBVTT

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- Hello, everyone.

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Welcome to BREATH,
your 30 day yoga journey.

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I'm Adriene, this is Benji,

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and it's Day 3, baby, Anchor.

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Let's get started.

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(bright upbeat piano music)

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Alright, let's begin today,

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yep, you guessed it, 
in a nice comfortable seat.

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Take a second to get settled in,

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maybe sit up on a blanket,
or a towel, or a block.

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Whatever you're coming
to the mat with today,

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know that it is welcome.

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This is a come as
you are activity.

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I just wanna remind you

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as we get settled in here,

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hardest part is
showing up, and we are here.

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And we've already begun.

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Relax your shoulders.

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Lengthen up through
the tip-top of your heads.

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So find length in the spine.

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Just take it nice and
easy as we ease in here,

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closing the eyes,

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and bringing our
attention to the breath.

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Guiding our awareness

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to the breath.

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Hands resting gently on the
tops of the thighs, or the knees.

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Palms face down, or face up,
if that's your vibe today.

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Listen to your body respond.

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Again closing the eyes here.

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If you don't feel
comfortable closing the eyes,

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softening the gaze
down gently past your nose.

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Just inviting your focus,

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your attention

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to soften inward
toward your breath.

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Now you may begin to
notice the mind wandering,

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the thoughts

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popping up like little bubbles,

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little messages, big messages.

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Maybe thoughts about whether
or not you have the energy

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to do this practice,
or this whole journey.

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Maybe thoughts or concerns

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about tasks for the day.

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Or maybe feelings, emotions from

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past occurrences.

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These are all welcome

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and perfectly okay.

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I'm careful when 
I use the word normal

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but I think it's
appropriate here.

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This is all very normal.

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Busy thinking mind.

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Thoughts in the past 
and in the future.

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Today's session will really

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anchor the thoughts 
and the minds,

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or it will begin the practice of

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anchoring the thoughts and
your mind in the present.

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So all I ask is that you
stay open to that practice,

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open to that idea.

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Draw the hands together at
the heart, prayer position.

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Draw your chin
down into your chest.

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And if you like, 
you can set a little intention

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for yourself here, 
something personal,

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something private,

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something that will 
serve you on this journey.

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If nothing comes up,

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just start to slow 
your breath down.

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And at the very 
least here, starting to

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get a nice stretch in
the back of the neck.

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Training the core muscles

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to help you sit up
nice and tall here.

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And continuing to
relax the shoulders,

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as they may have
been trained unconsciously

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to grip up towards the ears.

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Let's get ready to take
a big breath in together.

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Here we go, inhale
in through the nose.

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Exhale out through
the nose or mouth.

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Good, and then let's
inhale to open the eyes,

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lift the head, lift the chin,

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and release the
hands gently to your legs.

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So to anchor in the breath,

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we're gonna learn a
breath technique today

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called Ujjayi Breath.

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Many of you may 
already be familiar with this

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Ocean Breath, 
as we like to call it.

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Sounds like the
waves of the ocean.

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It can also sound a
little bit like Darth Vader.

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It's a bit of a dark thought,
but a kind of fun one.

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And it, I feel
like it's a good image.

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We also call this
Victorious Breath, which I love.

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So, we'll take one hand and
put it in front of the mouth.

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Take a deep breath in.

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And exhale out
through the mouth,

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onto the hand so
that you can feel

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the warmth of your breath.
Just give it a try.

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One more time, big inhale.

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Awesome, so now we
can let the hand go.

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Let's do one more like
that without the hand.

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Inhale in through the nose.

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Exhale out through the
mouth with the ha sound, ha.

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And this is like
you're fogging up a window

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to write yourself, or a
loved one, a little note.

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Good, now we're 
gonna do the same thing,

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but we're gonna seal the lips.

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So we're gonna create
that soft hissing sound

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by creating a soft,

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little constriction in
the back of the throat.

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So we'll inhale
in through the nose.

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Same thing, but now with
the lips sealed, give it a try.

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Try again, inhale in.

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And exhale.

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And if you're brand new to this,

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and you wanna
just listen to mine,

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I'll give you
one big inhale here.

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And exhale.

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Ocean Breath, Ujjayi Breath.

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A wonderful,
wonderful breath technique,

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or pranayama technique to anchor
in the sound of the breath

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which will help you
focus and concentrate

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on sticking with your
breath through the practice,

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especially during
the more challenging,

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or difficult parts of practice,

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or on a day where your
mind is in the future,

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or maybe your
heart is in the past.

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It helps you ground
in the present moment.

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Don't feel like you have
to master this breath today

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or in any of the following days.

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It's just a tool
for us to play with.

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If you really wanna nerd
out and go a little deeper,

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you can check out Foundations
video on Ujjayi Breath.

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But for now, 
let's just play with it.

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Here we go, inhaling
in through the nose.

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Finding that ocean
sound as you breathe out.

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Lips are sealed.

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Now close your eyes for a
couple rounds, inhaling in.

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And exhaling out.

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And do one more,
just on your own.

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I won't cue you, just following
the wave of your breath.

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And then we'll use this,
as we build our practice.

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I love the image of bring
the concha shell to your ear,

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and kind of
hearing that ah sound.

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And that might be
good for you, as well.

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Alright, so let's
come onto all fours.

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Let's start to wake
up through the spine

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and layer on that Ujjayi Breath,
just best you can,

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playing with it.

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If it's not working
for you today, of course,

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you can leave it behind,
pick it back up.

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Just play with it as you go,

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it's there to serve you,
not to hinder you.

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Although if it's brand new,

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it might take some
getting used to, okay?

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Just a reminder, right?
This time is for you.

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You've carved it out to be
with yourself, you've showed up.

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As long as we're breathin',
I think we're doing great.

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Here we go, drop the belly,
let's give it a try.

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Inhaling for Cow Pose.

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Press into the finger tips,
exhaling for Cat Pose.

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With that Ocean Breath, 
inhaling, dropping the belly.

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And exhaling, rounding through.

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Continue.

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And when you're ready,

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continue with your Ocean Breath.

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We're gonna just bump the
hips a little left to right.

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Going into little
freestyle motion here.

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Maybe turning the head to
one side, and then the other.

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And if there's any
other soft easy movement

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you might find here,

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maybe doing a couple circles
with the rib cage one way,

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and then the other.

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A little improvisation 
here is welcome.

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Find what feels good.

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And then you're
gonna take your hands

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and walk them forward.

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Come all the way
onto your belly.

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Drag the hands back a bit,
in line with your rib cage,

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squeeze the elbows in,
press into the tops of the feet.

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Drop your chin into your chest,

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and then with that Ocean
Breath inhale up, Cobra.

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Exhale Ocean Breath as
you bring it back down.

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Good, twice more like that.
With the breath, inhale.

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And exhale.

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And once more.

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Good.

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Curl the toes under,
press back up to all fours.

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So with this Ocean Breath,

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we're really able to kind of see

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how the fuel for the movement,

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or the vinyasa,
can be the breath.

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So that the gesture is 
as long as the inhale.

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Maybe there's a pause there,

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and then the gesture
is as long as the exhale.

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Just something to play with.

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And if you've been
practicing a long time,

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this is actually
really great practice

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to kind of get back in sync.

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Maybe play with the extension

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of your inhales
and your exhales.

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Alright,
Downward Facing Dog, let's go.

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This one's for you, Benji.

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Oh sorry, didn't mean to
startle you there, buddy.

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Alright, pedal it out.

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Let's dedicate
this first Downward Dog

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to your favorite dog.

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Benji, just kidding. (laughs)

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This can be like
your favorite actual dog,

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or maybe you're
sending it to a friend,

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it's more like a D-A-W-G.

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All jokes aside, sending
some love and good energy,

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a little dedication
out to those who need it.

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People, or pets that you adore.

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Just sending some
good loving energy

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vibes out into the universe,

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out into your community.

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Does wonders for the soul.

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Alright, after a bit 
of movement here,

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find stillness.

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Upper arm bones
are rotating out.

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We're hugging the low ribs in,

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so we feel the
abdominals kind of turn on here.

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I'm not holding in the neck.

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Soft and easy in the neck.

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Clawing through the fingertips.

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Inhale in.

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Exhale, Ocean Breath.

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Again inhale in.

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Exhale, Ujjayi.

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Good, on your next inhale,
bend the knees,

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carve a line with the nose, 
look forward.

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And exhale, 
step or hop your way

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towards the top of your mat.

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Feet hip width apart
or flush together now.

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Your choice, just nice,
conscious footing,

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toes pointing forward.

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Bend your knees
generously when you land here.

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Shake the head 
a little yes, a little no.

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Good, then today we're
gonna walk the fingertips,

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or the hands, over towards
the right side of your mat.

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If the fingertips are
not touching the ground,

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then you're gonna
hang like a ragdoll here,

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and it's gonna be awesome.

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If they are touching the ground,

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then you can kind of use them

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to really create a little resistance,
find a deeper stretch,

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maybe in the left
low back, side waist.

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Cool, then we'll slowly walk,

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or swing the hands over
towards the other side.

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Notice if your feet
have started to turn here,

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if you can keep
the toes forward,

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that might be good practice.

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Relaxing through the neck,
finding a breath here.

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So we don't have to
maintain that Ocean Breath

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for every single
inhale and exhale

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for this particular 
practice especially.

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But keep coming back to it,
use it as your anchor.

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Sweet, then release.

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Inhale, lift up just halfway,
your version,

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just find a little length,

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follow that Ocean Breath,
here maybe.

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And then exhale, follow it down.

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Great, bend the knees,
tuck the chin,

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and roll it nice and
slow up to Mountain Pose.

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Ground through those feet.

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Draw energy up from the arches,

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stand up nice and tall.

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Head over heart, 
heart over pelvis.

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Lift your heart.

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Find a little love, or pride,

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just put some
feeling behind it here.

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Mountain Pose, where
the tiptop of your head,

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perhaps it's the
top of the Mountain.

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The arms are the sides.

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We're lifting up, feeling
this upward current of energy

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through the front body,
grounding through the back body.

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Alright, so I'm gonna
share a little mantra here.

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And you can just listen to it,

00:15:31.030 --> 00:15:34.600
or you can repeat it
quietly under your breath.

00:15:34.600 --> 00:15:35.790
And if this is brand new to you,

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I get that this
can be a little weird,

00:15:37.110 --> 00:15:42.590
but it will be helpful, 
I think, for our journey here.

00:15:42.590 --> 00:15:48.184
So the mantra is, 
"My breath is my anchor.

00:15:50.320 --> 00:15:52.013
"My anchor is my breath."

00:15:54.940 --> 00:15:56.960
And if you'd like
to repeat after me,

00:15:56.960 --> 00:15:58.493
I'll say it again here.

00:15:59.490 --> 00:16:02.683
My breath is my anchor.

00:16:04.800 --> 00:16:08.383
My anchor is my breath.

00:16:12.600 --> 00:16:15.400
Then one more time, maybe
you'd like to whisper it,

00:16:15.400 --> 00:16:17.303
repeat it this time out loud.

00:16:19.220 --> 00:16:22.753
My breath is my anchor.
My anchor is my breath.

00:16:29.840 --> 00:16:31.880
Alright, let's flow, inhale.

00:16:31.880 --> 00:16:33.221
Reach for the sky.

00:16:35.480 --> 00:16:38.485
Exhale, float it down,
Forward Fold.

00:16:40.330 --> 00:16:42.735
Lead with your breath, inhale.

00:16:42.735 --> 00:16:44.470
Halfway lift.

00:16:44.470 --> 00:16:46.980
Nice long neck,
flat back position.

00:16:46.980 --> 00:16:49.842
Exhale, soften and fold back in.

00:16:50.960 --> 00:16:53.480
Good, inhale,
fingertips come to the mat.

00:16:53.480 --> 00:16:55.120
We're gonna step
just the right foot back,

00:16:55.120 --> 00:16:56.233
just the right foot.

00:16:57.200 --> 00:16:59.070
Lower the right
knee down and inhale.

00:16:59.070 --> 00:17:00.670
Sweep the arms
forward up and and back.

00:17:00.670 --> 00:17:03.560
Big inhale, big breath.
Big stretch.

00:17:03.560 --> 00:17:05.200
And exhale.

00:17:05.200 --> 00:17:07.770
Slow and steady,
all the way back down.

00:17:07.770 --> 00:17:08.650
Beautiful.

00:17:08.650 --> 00:17:11.430
Pull the left hip crease back,
flex the left toes,

00:17:11.430 --> 00:17:13.360
inhale, look forward.

00:17:13.360 --> 00:17:15.740
Exhale, roll onto
that left foot,

00:17:15.740 --> 00:17:18.050
come back to
your nice low lunge.

00:17:18.050 --> 00:17:20.070
Plant the right palm, inhale.

00:17:20.070 --> 00:17:22.530
Optional to pick
that back knee up.

00:17:22.530 --> 00:17:24.470
Left fingertips 
reach towards the sky.

00:17:24.470 --> 00:17:26.604
Big twist here, big breath.

00:17:27.710 --> 00:17:29.480
And use your exhale to guide it

00:17:29.480 --> 00:17:31.690
all the way back to your lunge.

00:17:31.690 --> 00:17:33.480
Frame your left
foot with your hands,

00:17:33.480 --> 00:17:35.960
and then step that left
foot back to Plank Pose.

00:17:35.960 --> 00:17:38.770
Feel free to lower
the knees for Half Plank.

00:17:38.770 --> 00:17:40.310
Good, inhale to look forward,

00:17:40.310 --> 00:17:42.560
shift the heart
slightly forward.

00:17:42.560 --> 00:17:44.939
Then exhale, 
lower all the way to the belly.

00:17:46.200 --> 00:17:48.600
We got this, inhale
with that Ujjayi Breath.

00:17:48.600 --> 00:17:50.456
Cobra, lift it up.

00:17:52.010 --> 00:17:55.104
Exhale, soften and
fold it back down.

00:17:56.023 --> 00:17:59.623
Good, inhale, press up
to Plank, or all fours.

00:18:01.290 --> 00:18:05.850
And exhale, hips up high
and back, Downward Facing Dog.

00:18:05.850 --> 00:18:08.720
Send some love out, 
send a little dedication out.

00:18:08.720 --> 00:18:10.939
Send some good
energy out, out, out.

00:18:12.640 --> 00:18:14.973
Inhaling lots of love in.

00:18:17.370 --> 00:18:19.441
Exhaling lots of love out.

00:18:20.880 --> 00:18:23.590
Good, from here, step the
right foot all the way up

00:18:23.590 --> 00:18:26.803
into your nice lunge,
lower the back knee.

00:18:27.700 --> 00:18:30.360
Inhale, sweep the
arms forward up and back.

00:18:30.360 --> 00:18:32.746
Big breath here,
nice wide breath

00:18:32.746 --> 00:18:35.023
into all four
sides of the torso.

00:18:35.023 --> 00:18:38.220
And then exhale,
float it back down.

00:18:38.220 --> 00:18:39.720
Good, pull the
right hip crease back,

00:18:39.720 --> 00:18:41.030
flex your right toes.

00:18:41.030 --> 00:18:44.580
Inhale to look forward,
find length in the spine.

00:18:44.580 --> 00:18:47.420
Then exhale, 
roll through that right foot.

00:18:47.420 --> 00:18:49.590
Front knee over front ankle.

00:18:49.590 --> 00:18:52.600
Left hand to the earth,
not crashing into that wrist.

00:18:52.600 --> 00:18:55.590
Optional to lift the
back knee, or keep it lowered.

00:18:55.590 --> 00:18:58.040
Here we go, inhale,
right fingertips to the sky,

00:18:58.040 --> 00:18:59.711
big breath.

00:19:01.760 --> 00:19:04.413
And exhale guides you back down.

00:19:04.413 --> 00:19:06.813
Frame the right
foot with the hands.

00:19:07.957 --> 00:19:10.500
Then step that right foot back.

00:19:10.500 --> 00:19:12.860
Now draw your navel
up to your spine here,

00:19:12.860 --> 00:19:14.490
in Plank or Half Plank.

00:19:14.490 --> 00:19:16.570
Take a round of Ujjayi Breath.

00:19:16.570 --> 00:19:18.340
Upper arm bones
are rotating out.

00:19:18.340 --> 00:19:21.030
So your elbow
creases are shining forward,

00:19:21.030 --> 00:19:22.630
fingertips are spread.

00:19:22.630 --> 00:19:23.820
If the knees are lifted,

00:19:23.820 --> 00:19:25.660
we're really
reaching the heels back,

00:19:25.660 --> 00:19:29.050
engaging the quads
and the low belly muscles.

00:19:29.050 --> 00:19:32.630
And everyone is keeping
that nice, long beautiful neck.

00:19:32.630 --> 00:19:35.010
We're here for three, 
if you're shaking, I'm with you.

00:19:35.010 --> 00:19:38.810
Two, one, shift the heart forward,
gaze forward just a bit.

00:19:38.810 --> 00:19:40.383
Slowly lower onto the belly.

00:19:41.480 --> 00:19:44.634
With your inhale,
rise up, Cobra.

00:19:46.130 --> 00:19:48.730
Exhale, release.

00:19:48.730 --> 00:19:51.866
Inhale to Plank or all fours.

00:19:53.930 --> 00:19:57.667
And exhale, hips up high and 
back Downward Facing Dog.

00:20:00.370 --> 00:20:02.080
Beautiful, on your next inhale,

00:20:02.080 --> 00:20:03.810
try it with the Ocean Breath.

00:20:03.810 --> 00:20:06.083
Lift the right leg up
for Three-Legged Dog.

00:20:08.610 --> 00:20:11.780
Turn the toes down,
work to level the hips.

00:20:11.780 --> 00:20:14.270
Press into both palms evenly.

00:20:14.270 --> 00:20:17.170
Hug the low ribs in,
engage the core muscles,

00:20:17.170 --> 00:20:18.640
you're doing great.

00:20:18.640 --> 00:20:21.790
Good, now inhale, lift the
right leg a little higher.

00:20:21.790 --> 00:20:23.830
Exhale, knee to nose,

00:20:23.830 --> 00:20:26.070
squeeze and lift, and
then step that right foot

00:20:26.070 --> 00:20:28.770
all the way up
into your nice lunge.

00:20:28.770 --> 00:20:31.470
This time we're gonna
pivot on the back foot.

00:20:31.470 --> 00:20:33.020
Peek at me if you need to.

00:20:33.020 --> 00:20:34.870
Left toes are pointing towards

00:20:34.870 --> 00:20:36.970
the front left corner of my mat,

00:20:36.970 --> 00:20:39.250
or the front left
corner of your room.

00:20:39.250 --> 00:20:40.390
Front knee stays bent,

00:20:40.390 --> 00:20:42.750
we're gonna draw the
hands to the waistline.

00:20:42.750 --> 00:20:45.130
Carve a line with the nose,
forward, up and back,

00:20:45.130 --> 00:20:47.980
let your head and
your heart lift you up.

00:20:47.980 --> 00:20:51.680
Now work to lengthen
the tailbone down a bit.

00:20:51.680 --> 00:20:54.363
Draw the navel in. 
So we're nice and centered.

00:20:55.580 --> 00:20:57.490
And then send the
fingertips forward,

00:20:57.490 --> 00:20:58.990
up and back for Warrior I.

00:21:00.350 --> 00:21:04.560
Nice, wide position in the arms,
in the shoulders here,

00:21:04.560 --> 00:21:06.550
so, thumbs back, pinkies forward.

00:21:06.550 --> 00:21:09.010
Imagine you're
holding a big beach ball.

00:21:11.150 --> 00:21:12.810
Good.

00:21:12.810 --> 00:21:14.740
Pull the right hip crease back.

00:21:14.740 --> 00:21:18.130
Press into the outer
edge of your left foot.

00:21:18.130 --> 00:21:21.380
Think about engaging, if you 
can, your left inner thigh.

00:21:21.380 --> 00:21:23.860
Sometimes I like to
even give it a little pat.

00:21:23.860 --> 00:21:25.950
Just like, "Wake
up left inner thigh."

00:21:25.950 --> 00:21:29.180
Okay, Warrior I, inhale, 
maybe you look up here.

00:21:29.180 --> 00:21:32.980
Exhale Warrior II, we're gonna
widen the stance just a bit.

00:21:32.980 --> 00:21:34.860
Back toes are still turned in.

00:21:34.860 --> 00:21:36.400
Send the left fingertips back,

00:21:36.400 --> 00:21:38.710
right tinger, finger (laughing)

00:21:38.710 --> 00:21:40.733
fingertips forward.

00:21:42.250 --> 00:21:43.803
Yes, I am human.

00:21:44.840 --> 00:21:47.530
I know you were
wondering. (chuckles)

00:21:47.530 --> 00:21:48.690
Warrior II.

00:21:49.930 --> 00:21:51.090
So there's a tendency here,

00:21:51.090 --> 00:21:52.520
we're just gonna touch
on some of these things

00:21:52.520 --> 00:21:53.353
in this first week,

00:21:53.353 --> 00:21:55.770
and then we're gonna
fly like rock stars

00:21:55.770 --> 00:21:58.090
but there's a tendency to
kind of lean forward here,

00:21:58.090 --> 00:21:59.990
think about stacking the spine,

00:21:59.990 --> 00:22:02.390
so that the energy that
runs up and down the spine

00:22:02.390 --> 00:22:04.800
can flow without constriction.

00:22:04.800 --> 00:22:07.880
Align head over heart,
heart over pelvis.

00:22:07.880 --> 00:22:10.863
Think Mountain
Pose in the spine.

00:22:12.350 --> 00:22:15.090
Cool, and then inhale,
reach the right fingertips up,

00:22:15.090 --> 00:22:16.790
and back, we're gonna
straighten the front leg,

00:22:16.790 --> 00:22:19.800
I'm sure you're gonna love that,
covering that front leg.

00:22:19.800 --> 00:22:22.770
This is a little
reverse Triangle here.

00:22:22.770 --> 00:22:26.330
Inhale, exhale,
cartwheel it all the way back,

00:22:26.330 --> 00:22:27.818
all the way back,
all the way back.

00:22:27.818 --> 00:22:30.940
And then repeat the twist
as you pivot on the back foot,

00:22:30.940 --> 00:22:33.030
inhale, right
fingertips up to the sky,

00:22:33.030 --> 00:22:35.210
or maybe with that Ocean Breath.

00:22:35.210 --> 00:22:38.070
Exhale, let it
guide you back down.

00:22:38.070 --> 00:22:40.220
Plant the palms,
we've been here before,

00:22:40.220 --> 00:22:42.040
step the right toes back.

00:22:42.040 --> 00:22:43.840
Beautiful, inhale,
shift forward.

00:22:43.840 --> 00:22:46.190
This time belly to Cobra,
or maybe now

00:22:46.190 --> 00:22:50.570
you take a Chaturanga
to an Upward Facing Dog.

00:22:50.570 --> 00:22:52.846
Inhale in.

00:22:52.846 --> 00:22:55.556
Exhale to
Downward Facing Dog.

00:22:56.610 --> 00:22:58.442
That's where we'll meet.

00:23:02.640 --> 00:23:04.990
Good, inhale in deeply.

00:23:05.921 --> 00:23:09.140
And exhale completely.

00:23:09.140 --> 00:23:12.010
On your next inhale,
lift the left leg up high.

00:23:12.010 --> 00:23:14.333
Maybe with Ujjayi Breath.

00:23:16.150 --> 00:23:17.570
Beautiful, pause here.

00:23:17.570 --> 00:23:19.580
This is tough,
we're building strength.

00:23:19.580 --> 00:23:22.230
Working from the
inside out too here,

00:23:22.230 --> 00:23:26.080
creating awareness of
all these intrinsic muscles.

00:23:26.080 --> 00:23:29.000
Particularly in the abdominal,

00:23:29.000 --> 00:23:30.823
around your center, your core.

00:23:32.110 --> 00:23:33.520
But really, everywhere.

00:23:33.520 --> 00:23:35.380
Good inhale, 
lift the left leg up high.

00:23:35.380 --> 00:23:36.512
Welcome that heat.

00:23:36.512 --> 00:23:39.377
Exhale, shift it forward, 
rounding in the spine,

00:23:39.377 --> 00:23:42.400
knee to nose and 
then step it all the way up,

00:23:42.400 --> 00:23:44.593
front knee over front ankle.

00:23:44.593 --> 00:23:47.770
So reconnect, anchor
with your breath here.

00:23:47.770 --> 00:23:48.640
If you're getting warm,

00:23:48.640 --> 00:23:51.020
you can take some
exhales out through the mouth.

00:23:51.020 --> 00:23:52.490
Just here and there,

00:23:52.490 --> 00:23:55.083
especially here in the
beginning of our journey.

00:23:56.550 --> 00:23:59.148
Eventually we'll work to
more just nostril breathing,

00:23:59.148 --> 00:24:01.770
but love a good
cleansing breath.

00:24:01.770 --> 00:24:04.240
If it feels right, 
if you need to sigh out,

00:24:04.240 --> 00:24:07.349
definitely take it,
intentionally is great.

00:24:09.030 --> 00:24:11.473
Alright, now we'll
pivot on the back foot.

00:24:12.880 --> 00:24:15.690
Front, excuse me,
front toes pointing forward.

00:24:15.690 --> 00:24:16.840
Front knee over front ankle.

00:24:16.840 --> 00:24:18.950
Back toes pointing
towards the right,

00:24:18.950 --> 00:24:20.900
front right corner of
your mat, or the room.

00:24:20.900 --> 00:24:22.900
Hands come to waistline,
and here we go,

00:24:22.900 --> 00:24:25.910
nice strong base here.

00:24:25.910 --> 00:24:27.563
Ride the wave up.

00:24:29.710 --> 00:24:30.590
Reconnect here.

00:24:30.590 --> 00:24:31.900
If you've been
practicing a long time,

00:24:31.900 --> 00:24:34.330
this is an amazing
moment for you to really

00:24:34.330 --> 00:24:35.670
look at every little thing,

00:24:35.670 --> 00:24:37.899
and notice the sensation,

00:24:37.899 --> 00:24:40.328
the feedback 
that it's giving you.

00:24:45.610 --> 00:24:48.780
Press into the outer
edge of your right foot,

00:24:48.780 --> 00:24:50.400
engage your right inner thigh.

00:24:50.400 --> 00:24:51.300
And when you're ready,

00:24:51.300 --> 00:24:52.970
we'll send the
fingertips all the way up for

00:24:52.970 --> 00:24:54.860
Warrior I, Virabhadrasana I.

00:24:56.280 --> 00:24:58.630
Careful not to splay out
through the front body here,

00:24:58.630 --> 00:25:00.430
like a long puppy belly.

00:25:00.430 --> 00:25:02.920
See if you can draw
the navel in and up.

00:25:02.920 --> 00:25:05.463
Create a nice,
strong center base.

00:25:06.640 --> 00:25:08.630
Imagine you're holding
a big beach ball here,

00:25:08.630 --> 00:25:10.870
thumbs back, pinkies forward.

00:25:10.870 --> 00:25:14.640
Inhale, maybe you carve a
line with the nose to look up.

00:25:14.640 --> 00:25:17.370
And then exhale, 
let's take it to Warrior II.

00:25:17.370 --> 00:25:19.210
So maybe you
widen the stance here.

00:25:19.210 --> 00:25:22.780
Right fingertips reach back,
left fingertips reach forward.

00:25:22.780 --> 00:25:24.670
Front knee's over front ankle.

00:25:24.670 --> 00:25:26.950
Torso is stacked, best we can,

00:25:26.950 --> 00:25:29.530
working to stack
up through the spine.

00:25:29.530 --> 00:25:32.730
Strong legs here,
working those booty muscles,

00:25:32.730 --> 00:25:35.283
the core muscles,
relaxing the shoulders down.

00:25:36.290 --> 00:25:37.410
So this is a Warrior,

00:25:37.410 --> 00:25:40.600
you can embody the
feeling of a warrior here.

00:25:40.600 --> 00:25:45.481
Work to find that using
nice controlled breath.

00:25:47.760 --> 00:25:50.270
Pressing into all
four corners of the feet.

00:25:50.270 --> 00:25:51.852
Don't miss a corner.

00:25:53.340 --> 00:25:54.640
Alright, you're doing awesome.

00:25:54.640 --> 00:25:56.610
Here we go, let's send
the left fingertips forward,

00:25:56.610 --> 00:25:59.010
up and back, straighten
through that left leg.

00:25:59.010 --> 00:26:01.870
Feel that big stretch in the
front of the left hip crease.

00:26:01.870 --> 00:26:04.940
Neck is nice and long. 
Gorgeous.

00:26:04.940 --> 00:26:07.800
Inhale in, exhale,
with the breath,

00:26:07.800 --> 00:26:10.500
cartwheel it slowly all
the way back to the front.

00:26:10.500 --> 00:26:12.590
We pivot on the right foot,

00:26:12.590 --> 00:26:14.340
right hand goes down,
and right away

00:26:14.340 --> 00:26:18.700
with your next Ocean inhale,
lift the left fingertips up.

00:26:18.700 --> 00:26:21.550
Big twist.

00:26:21.550 --> 00:26:24.309
Good, use the
exhale to guide it down.

00:26:25.670 --> 00:26:28.380
Plant the palms,
step the left toes back.

00:26:28.380 --> 00:26:30.820
Give it a try, Plank Pose.

00:26:30.820 --> 00:26:33.043
Maybe even just for a second.
If you've been on the knees,

00:26:33.043 --> 00:26:35.303
you might try one
more second in Plank.

00:26:36.150 --> 00:26:38.230
And then lower the knees again.

00:26:38.230 --> 00:26:41.560
Here we are, finding a
cycle of Ocean Breath.

00:26:41.560 --> 00:26:44.360
Inhaling in.

00:26:44.360 --> 00:26:47.180
Exhaling out.

00:26:47.180 --> 00:26:50.330
One more time, inhaling in.

00:26:50.330 --> 00:26:52.530
Exhaling out.

00:26:52.530 --> 00:26:54.200
Good, inhale to look forward,

00:26:54.200 --> 00:26:55.870
lower all the way down,
belly or Cobra,

00:26:55.870 --> 00:26:59.230
or Chaturanga to
Upward Facing Dog, your choice.

00:26:59.230 --> 00:27:02.217
Follow your breath,
inhaling to open to your heart.

00:27:02.217 --> 00:27:06.970
And exhaling to make your
back to Downward Facing Dog.

00:27:06.970 --> 00:27:08.023
Beautiful.

00:27:08.920 --> 00:27:10.940
Let's take a nice
cleansing breath here,

00:27:10.940 --> 00:27:13.410
so you can let go of
the Ujjayi technique.

00:27:13.410 --> 00:27:15.514
Inhale in through the nose.

00:27:16.347 --> 00:27:19.911
And out through the mouth,
let something go.

00:27:21.650 --> 00:27:22.483
Beautiful.

00:27:22.483 --> 00:27:24.494
Slowly lower to the knees.

00:27:26.280 --> 00:27:27.890
Bring the big toes together.

00:27:27.890 --> 00:27:31.363
Gently walk the knees
as wide as your yoga mat.

00:27:31.363 --> 00:27:34.260
And then send those hips
on back towards the feet

00:27:34.260 --> 00:27:36.180
as you melt 
your chest, your heart,

00:27:36.180 --> 00:27:39.190
towards the earth.
Forehead towards the mat.

00:27:39.190 --> 00:27:41.238
Extended Child's Pose.

00:27:42.200 --> 00:27:45.468
Okay, my loves,
close your eyes here.

00:27:47.540 --> 00:27:51.160
Maybe find a soft rocking
of the forehead on the earth.

00:27:51.160 --> 00:27:56.690
Massaging the brow
bone here, the third eye.

00:28:02.607 --> 00:28:05.118
And maybe soften the jaw.

00:28:06.560 --> 00:28:08.013
And I'll leave it to you,

00:28:08.013 --> 00:28:11.769
if it feels best to kind of
just let the breath be natural

00:28:13.360 --> 00:28:17.470
and be in it's
natural flow, do that.

00:28:17.470 --> 00:28:21.273
If you feel more pull

00:28:21.273 --> 00:28:23.110
to practice Ujjayi here,

00:28:23.110 --> 00:28:24.670
this would be a nice place

00:28:24.670 --> 00:28:26.520
in this private,
little love cave

00:28:26.520 --> 00:28:29.315
to really hear that Ocean Sound.

00:28:37.160 --> 00:28:39.100
And whatever you're doing,

00:28:39.100 --> 00:28:44.100
see if you can notice
a little bit of a rise,

00:28:45.130 --> 00:28:47.751
almost like a
wave as you breathe in.

00:28:50.259 --> 00:28:55.203
And a fall, gently
as you breathe out.

00:28:59.309 --> 00:29:03.520
And just see if you
can find a little bit

00:29:03.520 --> 00:29:07.472
of a wave there with the breath,
and the torso, and the belly.

00:29:11.100 --> 00:29:15.210
Keep your thoughts loving and

00:29:15.210 --> 00:29:16.730
positive, if you can here.

00:29:16.730 --> 00:29:19.293
Especially as we
work with tight hips,

00:29:20.310 --> 00:29:24.714
tight legs, and
our beautiful bellies.

00:29:30.869 --> 00:29:34.120
Good, then hopefully we've
slowed the heart rate down

00:29:34.120 --> 00:29:38.014
just a bit here, try to
keep it nice and soft and easy

00:29:38.014 --> 00:29:40.930
as you press into your hands,
press into your feet,

00:29:40.930 --> 00:29:43.915
and slowly rise back up.

00:29:44.920 --> 00:29:47.790
Walk the knees in just a bit.

00:29:47.790 --> 00:29:49.640
And then we'll swing the feet,

00:29:49.640 --> 00:29:51.400
and the ankles,
legs to one side,

00:29:51.400 --> 00:29:54.633
so that we can come
through all the way.

00:29:56.450 --> 00:29:59.335
And then we're gonna
come onto our backs.

00:29:59.335 --> 00:30:01.070
All the way through.

00:30:01.070 --> 00:30:04.080
If you have a
little blanket or towel,

00:30:04.080 --> 00:30:06.750
you can put it under the knees,

00:30:06.750 --> 00:30:10.405
or maybe today, use it as
a pillow behind the head.

00:30:12.400 --> 00:30:14.020
And bring your
hands to your belly,

00:30:14.020 --> 00:30:17.973
and walk your heels out
as wide as your yoga mat.

00:30:20.350 --> 00:30:23.378
Inhale, feel the belly rise.

00:30:25.730 --> 00:30:28.940
Exhale, notice how it falls.

00:30:28.940 --> 00:30:32.871
Now find that Ujjayi Breath,
inhale as it rises.

00:30:36.628 --> 00:30:39.821
And exhale as it falls.

00:30:43.230 --> 00:30:44.480
Now keep, close your eyes,

00:30:44.480 --> 00:30:47.293
and keep this little
Ujjayi practice going.

00:30:49.591 --> 00:30:52.750
And as you get further
along in your practice,

00:30:52.750 --> 00:30:55.560
you can work with
really extending the inhales,

00:30:55.560 --> 00:30:57.123
making them longer.

00:30:58.314 --> 00:31:02.434
And extending the exhales,
making them longer, too.

00:31:02.434 --> 00:31:04.330
So that ultimately,
we're practicing,

00:31:04.330 --> 00:31:09.330
we're training ourselves 
to take less breaths

00:31:10.111 --> 00:31:12.934
each minute

00:31:12.934 --> 00:31:16.070
to trigger the
parasympathetic nervous system

00:31:17.644 --> 00:31:20.538
to balance out

00:31:22.638 --> 00:31:25.239
the sympathetic,

00:31:26.089 --> 00:31:28.716
the other side, the other guys.
(laughs)

00:31:30.852 --> 00:31:35.419
Calming any anxiety,

00:31:39.486 --> 00:31:41.288
in the body.

00:31:52.359 --> 00:31:54.926
Now you can begin to
let that Ujjayi Breath go.

00:31:54.926 --> 00:31:57.186
We'll pick it up again 
but just wanna

00:31:57.186 --> 00:31:58.950
leave us with this 
one little thought.

00:31:58.950 --> 00:32:02.019
You know, Ujjayi Breath
is really for you to hear,

00:32:02.019 --> 00:32:03.682
you to listen to.

00:32:03.682 --> 00:32:06.997
It's not like a performance.

00:32:06.997 --> 00:32:10.600
So especially with the
at-home yoga practice

00:32:10.600 --> 00:32:12.610
you get this awesome
opportunity to create

00:32:12.610 --> 00:32:14.100
this deep
listening with yourself

00:32:14.100 --> 00:32:17.720
which is one of the reasons
I've become so fascinated,

00:32:17.720 --> 00:32:21.810
just more and more and
more each year with the breath,

00:32:21.810 --> 00:32:23.130
the relationship to the breath,

00:32:23.130 --> 00:32:25.130
the science of the breath,

00:32:25.130 --> 00:32:27.213
the spirituality of the breath.

00:32:27.213 --> 00:32:30.180
So especially
with Ujjayi Breath,

00:32:30.180 --> 00:32:34.020
I feel like it's good
right away to acknowledge,

00:32:34.020 --> 00:32:36.700
or if this is a
remembering for you,

00:32:36.700 --> 00:32:38.050
that this is for you.

00:32:38.050 --> 00:32:40.492
It's not to perform.

00:32:40.492 --> 00:32:45.530
So it's really just enough
for you to hear that sound.

00:32:45.530 --> 00:32:48.120
You're own personal ocean, baby.

00:32:48.120 --> 00:32:49.400
Yes!

00:32:49.400 --> 00:32:51.173
Hug the knees into the chest.

00:32:52.550 --> 00:32:53.926
Let's give the low
back a little love here as

00:32:53.926 --> 00:32:56.353
you rock a little side to side.

00:32:57.826 --> 00:33:00.680
Great, then send the
arms into Cactus Arms,

00:33:00.680 --> 00:33:05.130
bend the elbows, fingertips
point up behind your head.

00:33:05.130 --> 00:33:08.179
Let's rock the knees
to one side, any side.

00:33:10.525 --> 00:33:14.012
And then back to center.
Take it to the other side.

00:33:15.650 --> 00:33:18.440
And back to center,
and one more time.

00:33:18.440 --> 00:33:22.040
Can integrate the neck here,
if it feels good, breathing.

00:33:23.064 --> 00:33:25.913
And back to center.

00:33:25.913 --> 00:33:27.732
To the other side.

00:33:29.680 --> 00:33:33.320
And back to center, excellent.

00:33:33.320 --> 00:33:36.540
So you can rock and roll up
to a seat if you have to boogie.

00:33:36.540 --> 00:33:39.870
If you have time,
let's extend the legs out.

00:33:39.870 --> 00:33:41.913
Draw the arms to the sides,

00:33:41.913 --> 00:33:45.900
and you can stay
here for a little bit

00:33:45.900 --> 00:33:49.050
in Shavasana longer 
if you have the time.

00:33:49.050 --> 00:33:51.810
If not, we know you
have to boogie, we love you.

00:33:51.810 --> 00:33:53.620
The home practice is beautiful,

00:33:53.620 --> 00:33:55.913
'cause it can
be individualized.

00:33:56.870 --> 00:34:00.636
And you can really meet
and greet yourself (chuckles)

00:34:00.636 --> 00:34:02.629
each day.

00:34:02.629 --> 00:34:05.880
It's a pure total,
utter honor and pleasure

00:34:05.880 --> 00:34:07.170
to share this practice with you.

00:34:07.170 --> 00:34:09.170
Thank you for showing up today.

00:34:09.170 --> 00:34:13.130
I do hope and plan
on seeing you tomorrow.

00:34:13.130 --> 00:34:15.000
We'll bring the palms together.

00:34:15.000 --> 00:34:17.460
Thumbs up to the third eye.

00:34:17.460 --> 00:34:19.898
Wherever you are,
take a deep breath in.

00:34:22.251 --> 00:34:25.241
And a long breath out.

00:34:25.241 --> 00:34:28.378
And we'll close with a whisper,

00:34:28.378 --> 00:34:30.028
Namaste.

00:34:32.331 --> 00:34:36.539
(bright upbeat piano music)