WEBVTT 00:00:00.000 --> 00:00:01.360 - Hello, everyone. 00:00:01.360 --> 00:00:04.210 Welcome to BREATH, your 30 day yoga journey. 00:00:04.210 --> 00:00:06.510 It's Day 8. 00:00:06.510 --> 00:00:09.010 Don't hate, meditate, 00:00:09.010 --> 00:00:12.580 feel great and snuggle up 00:00:12.580 --> 00:00:16.160 for a restorative practice. 00:00:16.160 --> 00:00:18.900 So wear something extra comfy today. 00:00:18.900 --> 00:00:21.620 If you have an extra blanket or towel, bring it. 00:00:21.620 --> 00:00:24.070 And if you want to bring a pillow, grab that too. 00:00:24.070 --> 00:00:25.550 If you don't have any of these things, 00:00:25.550 --> 00:00:26.410 just come as you are are. 00:00:26.410 --> 00:00:28.607 It'll still be really yummy and snugly. 00:00:28.607 --> 00:00:30.269 Let's get started. 00:00:30.269 --> 00:00:35.261 (bright upbeat piano music) 00:00:48.530 --> 00:00:51.340 Alright my sweet friend, come on down to the ground. 00:00:51.340 --> 00:00:55.513 This is a nice, slow and low practice today. 00:00:59.800 --> 00:01:02.800 Go ahead and sit on your blanket or your pillow. 00:01:02.800 --> 00:01:06.436 I've also laid a nice blanket out for 00:01:06.436 --> 00:01:10.440 you know who and I to just kind of have a nice 00:01:10.440 --> 00:01:13.570 cozy setting for today's practice. 00:01:13.570 --> 00:01:17.250 As you're ready, do sit up nice and tall, 00:01:17.250 --> 00:01:19.540 relax your shoulders. 00:01:19.540 --> 00:01:23.470 And I'll allow you to kind of choose what feels good today. 00:01:23.470 --> 00:01:25.518 Hands on the knees, thighs. 00:01:25.518 --> 00:01:27.900 Or sometimes I like to bring one hand 00:01:27.900 --> 00:01:31.256 on top of the other and rest them nice 00:01:31.256 --> 00:01:33.187 and easy in my lap. 00:01:35.230 --> 00:01:36.790 So find what feels good. 00:01:36.790 --> 00:01:38.568 And we'll close the eyes here 00:01:38.568 --> 00:01:43.390 coming into the present moment 00:01:43.390 --> 00:01:48.090 by bringing our awareness to the breath. 00:01:48.090 --> 00:01:52.098 Or if I may today 00:01:53.325 --> 00:01:56.061 begin to snuggle up 00:01:57.470 --> 00:02:00.285 to the sensation 00:02:01.552 --> 00:02:04.504 and the rhythm of your breath. 00:02:08.260 --> 00:02:12.725 Just noticing how it feels today and noticing 00:02:13.859 --> 00:02:15.095 the rhythm. 00:02:15.930 --> 00:02:18.730 Is it easy kind of steady 00:02:20.340 --> 00:02:21.340 breathing, 00:02:21.340 --> 00:02:25.171 or does it seem a little difficult, 00:02:25.171 --> 00:02:28.498 maybe short breaths? 00:02:31.973 --> 00:02:33.600 We're practicing slipping 00:02:33.600 --> 00:02:35.250 into the role of the observer here. 00:02:35.250 --> 00:02:39.270 So whatever it is is all good. 00:02:39.270 --> 00:02:41.514 We're just noticing 00:02:41.514 --> 00:02:44.620 and allowing the action 00:02:44.620 --> 00:02:47.370 of bringing our awareness to the thing, 00:02:47.370 --> 00:02:48.973 which is our breath here, 00:02:51.490 --> 00:02:56.410 to be non-judgemental. 00:03:01.580 --> 00:03:05.570 Not doing anything or forcing anything or even 00:03:05.570 --> 00:03:07.450 trying to change anything. 00:03:07.450 --> 00:03:10.610 Just noticing here, although you'll find 00:03:10.610 --> 00:03:12.890 by bringing your awareness, your attention to something 00:03:12.890 --> 00:03:15.700 it inevitably shifts and changes. 00:03:15.700 --> 00:03:17.675 So we'll just allow. 00:03:20.700 --> 00:03:25.057 Go ahead and use this moment too if you like to 00:03:26.135 --> 00:03:27.788 snuggle up 00:03:29.520 --> 00:03:31.290 to this time that you've carved out 00:03:31.290 --> 00:03:35.343 for yourself and maybe allow the dust to settle. 00:03:37.490 --> 00:03:39.860 If you've been having a difficult time 00:03:39.860 --> 00:03:42.410 or it was a struggle to get here, 00:03:42.410 --> 00:03:44.327 you can take a breath in here 00:03:44.327 --> 00:03:46.570 and exhale and maybe just let that go. 00:03:46.570 --> 00:03:49.130 Allow the dust or the glitter, 00:03:49.130 --> 00:03:51.973 you choose, to settle here. 00:03:53.544 --> 00:03:55.585 As you come to reside in 00:03:55.585 --> 00:03:59.207 the role of the observer. 00:04:02.930 --> 00:04:05.140 Snuggling up to the role of the observer has 00:04:05.140 --> 00:04:08.670 changed my whole life off the mat. 00:04:08.670 --> 00:04:12.420 I'm able to pause, breathe. 00:04:12.420 --> 00:04:14.983 Notice how I feel about something. 00:04:16.010 --> 00:04:18.112 Notice my reaction. 00:04:21.780 --> 00:04:26.290 Before I make a choice, conscious or unconscious, 00:04:26.290 --> 00:04:29.380 and how I want to act or react to that 00:04:32.284 --> 00:04:34.001 emotion. 00:04:45.890 --> 00:04:48.707 Then bow your head down. 00:04:48.707 --> 00:04:50.280 Sit up nice and tall. 00:04:50.280 --> 00:04:52.470 So you might need to lift the heart a little bit here 00:04:52.470 --> 00:04:54.826 relax your shoulders down. 00:04:55.849 --> 00:04:57.266 Then bring your fingertips 00:04:57.266 --> 00:05:00.311 gently to the earth at your sides. 00:05:01.092 --> 00:05:03.700 And on a nice, slow inhale 00:05:03.700 --> 00:05:07.090 start to reach the fingertips up towards the sky. 00:05:07.090 --> 00:05:09.220 You can allow your gaze to follow. 00:05:09.220 --> 00:05:12.292 Look up, fingertips kiss up and overhead. 00:05:12.292 --> 00:05:14.480 And then exhale, float them down, 00:05:14.480 --> 00:05:17.683 gently ground your fingertips into the earth. 00:05:18.600 --> 00:05:19.990 Good. Twice more like that. 00:05:19.990 --> 00:05:23.995 Big inhale, sit up nice and tall, big stretch. 00:05:23.995 --> 00:05:26.203 And exhale, float it down. 00:05:27.170 --> 00:05:28.510 And one more time. 00:05:28.510 --> 00:05:30.088 Inhale in. 00:05:31.911 --> 00:05:33.540 Exhale, float it down. 00:05:33.540 --> 00:05:34.835 Left hand comes to the earth. 00:05:34.835 --> 00:05:37.638 Inhale, reach the right fingertips up and over. 00:05:37.638 --> 00:05:39.546 Side body stretch. 00:05:40.325 --> 00:05:43.460 Try to spiral your heart up towards the sky here. 00:05:43.460 --> 00:05:46.620 Spread the right fingertips, press away from the earth 00:05:46.620 --> 00:05:48.282 with the left palm. 00:05:48.776 --> 00:05:50.930 And then slowly come back through to center. 00:05:50.930 --> 00:05:53.900 Ground the right hand, inhale, spread the left fingertips. 00:05:53.900 --> 00:05:58.460 As you reach left hand all the way up and over. 00:05:58.460 --> 00:06:00.853 Stretching through that left side. 00:06:00.853 --> 00:06:04.070 Spiral your heart, your chest up towards the sky. 00:06:04.981 --> 00:06:08.030 And then slowly bring it back down. 00:06:08.030 --> 00:06:09.730 Gorgeous. We're gonna bring the left heel 00:06:09.730 --> 00:06:11.603 in towards the center of the body. 00:06:11.603 --> 00:06:14.750 Uncross the ankles, bring the right foot in to follow. 00:06:14.750 --> 00:06:17.010 So you have left foot then right foot. 00:06:17.010 --> 00:06:18.350 Then we're gonna use the fingertips 00:06:18.350 --> 00:06:22.820 on the ground to slowly crawl forward onto the forearms. 00:06:22.820 --> 00:06:23.840 Now breathe here. 00:06:23.840 --> 00:06:26.060 You might start to feel this in your right hip. 00:06:26.060 --> 00:06:27.830 If you're not feeling a kind 00:06:27.830 --> 00:06:30.380 of resonance in that right hip yet 00:06:30.380 --> 00:06:34.010 go ahead and keep moving the heart forward. 00:06:34.010 --> 00:06:36.320 Gaze forward, reaching the fingertips 00:06:36.320 --> 00:06:37.650 and straightening the arms 00:06:37.650 --> 00:06:40.030 maybe to bring the forehead to the ground. 00:06:40.030 --> 00:06:41.710 So we're here on the forearms. 00:06:43.300 --> 00:06:44.980 Or we're reaching the fingertips forward. 00:06:44.980 --> 00:06:47.530 Kind of like in Downward Facing Dog. 00:06:47.530 --> 00:06:51.430 Now everyone reach, actively reach your hip creases back 00:06:51.430 --> 00:06:54.588 try to glue your sits bones, 00:06:54.588 --> 00:06:57.010 your bum to the ground. 00:06:57.010 --> 00:06:59.200 So there's an action of reaching forward, 00:06:59.200 --> 00:07:03.047 leaning forward and then there's an action of pulling back. 00:07:05.845 --> 00:07:08.670 Then bring a little bit of energy to your toes 00:07:08.670 --> 00:07:12.376 as you send awareness to your right hip and breathe in. 00:07:14.815 --> 00:07:16.697 And breathe out. 00:07:19.100 --> 00:07:20.463 And again, breathe in. 00:07:23.453 --> 00:07:25.218 And breathe out. 00:07:26.920 --> 00:07:27.820 Now stay where you are. 00:07:27.820 --> 00:07:31.490 We're just gonna walk the hands or the forearms over 00:07:31.490 --> 00:07:34.100 towards the right and same thing. 00:07:34.100 --> 00:07:37.700 We breathe in lots of space in the low back, 00:07:37.700 --> 00:07:39.832 left side waist here. 00:07:39.832 --> 00:07:41.919 And breathe out. 00:07:43.540 --> 00:07:46.557 Lots of awareness in the right hip as you breathe in. 00:07:48.710 --> 00:07:50.170 And breathe out. 00:07:50.940 --> 00:07:53.172 Good, walk the hands through center or 00:07:53.172 --> 00:07:56.322 forearms through center. Take it to the left now. 00:07:56.322 --> 00:08:01.667 Same thing, relax the head over, breathe in. 00:08:04.304 --> 00:08:06.015 And breathe out. 00:08:08.511 --> 00:08:10.367 Then breathe in. 00:08:12.800 --> 00:08:14.331 And breathe out. 00:08:15.823 --> 00:08:17.950 Then walk it back to center. 00:08:17.950 --> 00:08:21.550 Fingertips, guide the way all the way back up 00:08:21.550 --> 00:08:25.855 to seated and we'll switch bringing the right heel 00:08:25.855 --> 00:08:27.427 in towards the center of the body, 00:08:27.427 --> 00:08:28.994 left foot to follow. 00:08:28.994 --> 00:08:32.350 Fingertips help us crawl our way to forearms first. 00:08:32.350 --> 00:08:33.183 Just check it out. 00:08:33.183 --> 00:08:34.930 This side will be different. 00:08:34.930 --> 00:08:36.440 Breathing. 00:08:36.440 --> 00:08:38.960 And then maybe taking it a little further. 00:08:38.960 --> 00:08:41.390 Working to melt the heart towards the earth 00:08:41.390 --> 00:08:43.400 forehead towards the ground. 00:08:43.400 --> 00:08:46.842 Bring energy to the toes and breathe in. 00:08:48.962 --> 00:08:51.973 Reaching the hip creases back as you breathe out. 00:08:54.497 --> 00:08:56.447 And breathe in. 00:08:58.990 --> 00:09:00.640 And breathe out. 00:09:03.220 --> 00:09:04.887 And breathe in. 00:09:07.853 --> 00:09:10.163 And long breath out. 00:09:12.790 --> 00:09:14.560 Keep the hips heavy and pulling back 00:09:14.560 --> 00:09:18.470 as you walk the hands or the forearms over towards the left. 00:09:18.470 --> 00:09:20.384 Bow, the head down and breathe in. 00:09:22.708 --> 00:09:24.948 Close your eyes. Breathe out. 00:09:27.540 --> 00:09:31.098 Snuggling up to the sound of the breath as you breathe in. 00:09:33.794 --> 00:09:35.453 And breathe out. 00:09:37.390 --> 00:09:39.480 Keep the focus inward 00:09:39.480 --> 00:09:41.590 on the breath as you walk the forearms 00:09:41.590 --> 00:09:44.040 or the hands over towards the right. 00:09:44.040 --> 00:09:46.047 Bow the head and breathe in. 00:09:48.224 --> 00:09:49.905 And breathe out. 00:09:51.639 --> 00:09:53.291 Breathe in. 00:09:55.233 --> 00:09:56.912 And breathe out. 00:09:58.640 --> 00:10:01.075 Walk the hands back to center. 00:10:01.075 --> 00:10:03.520 Palms or fingertips guide you back up. 00:10:03.520 --> 00:10:05.620 Head over heart, heart over pelvis here. 00:10:05.620 --> 00:10:08.823 Just take a second to sit up nice and tall. 00:10:09.810 --> 00:10:11.763 Notice how you feel. 00:10:13.714 --> 00:10:16.400 Lovely, then bring the fingertips behind you. 00:10:16.400 --> 00:10:18.390 We're gonna bring the feet to the ground here 00:10:18.390 --> 00:10:20.790 and we're just gonna with fingertips on the earth 00:10:20.790 --> 00:10:23.810 or maybe even the palms for a stronger base, 00:10:23.810 --> 00:10:27.338 we're gonna slowly send the knees to one side any side. 00:10:27.338 --> 00:10:30.670 So we have an internal rotation with one leg 00:10:30.670 --> 00:10:33.350 and an external rotation with the other in the hip. 00:10:34.250 --> 00:10:38.465 And then windshield wiper it through and to the other side. 00:10:41.130 --> 00:10:45.423 Good, back to center and over. 00:10:47.520 --> 00:10:51.560 Back to center and over. 00:10:51.560 --> 00:10:54.890 Okay, now close your eyes or soften your gaze 00:10:54.890 --> 00:10:56.540 and just start to move a little back 00:10:56.540 --> 00:10:59.429 and forth in your own time with your breath. 00:11:00.630 --> 00:11:02.160 Careful not to collapse too much 00:11:02.160 --> 00:11:04.640 in the chest here. Try to keep the heart a little lift, 00:11:04.640 --> 00:11:07.409 just a gentle lift there. 00:11:07.409 --> 00:11:08.799 Little lift. 00:11:16.470 --> 00:11:19.338 Beautiful. Then bring it back to center. 00:11:19.338 --> 00:11:22.280 From here we're gonna draw the left heel in, 00:11:22.280 --> 00:11:23.700 the right leg out. 00:11:23.700 --> 00:11:26.170 We're gonna flex the right toes up towards the sky. 00:11:26.170 --> 00:11:28.210 And we're gonna use our hands, bring your hands 00:11:28.210 --> 00:11:31.710 to your left side waist, your left rib cage. 00:11:31.710 --> 00:11:34.625 And you're gonna use the hands, the power of touch. 00:11:34.625 --> 00:11:35.130 Am I right? 00:11:35.130 --> 00:11:38.532 We're gonna bring it all the way over through 00:11:38.532 --> 00:11:40.990 as you hug the right femur. 00:11:40.990 --> 00:11:43.860 So this right thighbone draws back really into socket. 00:11:43.860 --> 00:11:46.721 You're gonna guide your torso to 00:11:46.721 --> 00:11:48.418 face your right toes. 00:11:49.900 --> 00:11:51.830 So this might seem like a lot, especially 00:11:51.830 --> 00:11:54.460 if you've done this a lot, but I love the power 00:11:54.460 --> 00:11:56.913 of touch to really feel how everything's integrated. 00:11:56.913 --> 00:12:01.102 I draw my center in, I bring my rib cage around 00:12:01.102 --> 00:12:04.236 and I hug my right hip crease into socket. 00:12:04.236 --> 00:12:06.470 Boom, set up for Janusirsasana. 00:12:06.470 --> 00:12:08.310 Send the fingertips behind the ears, 00:12:08.310 --> 00:12:11.803 Head to Knee Pose, inhale, reach up. 00:12:11.803 --> 00:12:15.520 Exhale, I'm gonna send my heart over towards my knee. 00:12:15.520 --> 00:12:17.150 Doesn't have to come close. 00:12:17.150 --> 00:12:21.357 The intention is to traditionally, to get the head 00:12:21.357 --> 00:12:24.150 to kiss that knee, but we're just gonna work 00:12:24.150 --> 00:12:25.570 with the intention of that here. 00:12:25.570 --> 00:12:27.764 If it gets down there close, great. 00:12:27.764 --> 00:12:29.160 Another great option is 00:12:29.160 --> 00:12:32.950 if you did bring a second blanket to class 00:12:32.950 --> 00:12:35.930 you can use that to lift the knee up towards 00:12:35.930 --> 00:12:37.450 your forehead here. 00:12:37.450 --> 00:12:40.750 And eventually we'll let the hands rest gently 00:12:40.750 --> 00:12:44.068 on our sides or maybe grab the shin, the ankle, 00:12:44.068 --> 00:12:45.361 or the foot. 00:12:48.070 --> 00:12:49.170 When you land there, go ahead 00:12:49.170 --> 00:12:53.823 and close your eyes and snuggle up to that ocean sound. 00:13:13.380 --> 00:13:16.389 Good, take one more cycle of breath here. 00:13:20.090 --> 00:13:23.680 And then slowly carve a line with your nose to look forward. 00:13:23.680 --> 00:13:26.010 So remember how you move matters here. 00:13:26.010 --> 00:13:28.090 So even as you release out of something 00:13:28.090 --> 00:13:31.300 and head into the next thing, that's like the money for me. 00:13:31.300 --> 00:13:33.920 Those are the money moments to really connect the dots. 00:13:33.920 --> 00:13:35.833 And we'll talk more about that later but, 00:13:37.110 --> 00:13:40.240 moving with ease and lovingly in 00:13:40.240 --> 00:13:42.220 and out of the postures makes a big difference. 00:13:42.220 --> 00:13:43.256 A little counter stretch here. 00:13:43.256 --> 00:13:45.330 We're gonna take the right hand to the left knee 00:13:45.330 --> 00:13:47.270 keep that right foot flexed, 00:13:47.270 --> 00:13:49.270 press into your right heel 00:13:49.270 --> 00:13:51.610 and spread your right toes like crazy. 00:13:51.610 --> 00:13:54.000 Then send your left fingertips behind you for a little twist. 00:13:54.000 --> 00:13:56.516 As you inhale, lift the heart. 00:13:56.516 --> 00:14:00.304 And then exhale turn to look past your left shoulder. 00:14:01.760 --> 00:14:04.635 Inhale, lift and lengthen. 00:14:04.635 --> 00:14:06.636 And exhale to release. 00:14:06.636 --> 00:14:08.040 We're gonna take it to the other side. 00:14:08.040 --> 00:14:09.755 So right heel comes in. 00:14:10.950 --> 00:14:13.837 Left leg goes out, flex your left foot. 00:14:15.160 --> 00:14:17.230 If you want to use that blanket, that extra blanket 00:14:17.230 --> 00:14:18.303 bring it on over. 00:14:19.288 --> 00:14:23.802 Come on over, come on over baby 00:14:26.680 --> 00:14:29.810 And then we'll take the hands to the right rib cage. 00:14:29.810 --> 00:14:32.060 And just as if we're like smearing some honey, 00:14:32.060 --> 00:14:36.078 we're gonna smear, smear, smear. Navel draws in and up. 00:14:36.078 --> 00:14:39.104 Find that Uddiyana Bandha if you're familiar, 00:14:39.104 --> 00:14:42.630 that lock here in center, navel draws in an up. 00:14:43.567 --> 00:14:44.622 And, 00:14:45.470 --> 00:14:49.601 when you're already pulling the left hip crease back. 00:14:49.601 --> 00:14:51.410 Again, flexing through the left toes. 00:14:51.410 --> 00:14:56.112 We'll take the fingertips behind the ears, inhale to reach up. 00:14:56.112 --> 00:15:00.692 And then exhale, send the heart forward hands to rest 00:15:00.692 --> 00:15:04.369 either on the earth, the calves, the ankle 00:15:04.369 --> 00:15:06.760 maybe even grabbing the foot here. 00:15:07.760 --> 00:15:09.250 As you're ready, begin to allow 00:15:09.250 --> 00:15:11.050 the weight of the head to come over. 00:15:11.990 --> 00:15:16.960 Head to Knee Pose or Head Toward the Knee Pose. 00:15:16.960 --> 00:15:19.210 And you can use your makeshift bolster 00:15:19.210 --> 00:15:21.852 if you like to rest the head. 00:15:24.330 --> 00:15:26.505 Listen to the sound of your breath. 00:15:31.370 --> 00:15:33.571 If you have a busy mind, hey, 00:15:35.890 --> 00:15:38.120 trust that you are not alone there. 00:15:38.120 --> 00:15:40.190 So just notice the thoughts 00:15:40.190 --> 00:15:41.680 and come back to the sound of the breath. 00:15:41.680 --> 00:15:43.155 That's the practice. 00:16:07.600 --> 00:16:11.960 Take one more cycle of breath here, milk it, enjoy it. 00:16:16.840 --> 00:16:19.577 And then we'll slowly release. 00:16:21.817 --> 00:16:26.060 Spiral the heart to center and then over to the right. 00:16:26.060 --> 00:16:28.000 Left hand to the right knee, 00:16:28.000 --> 00:16:31.650 right fingertips behind, inhale to lift and lengthen. 00:16:31.650 --> 00:16:35.970 Keep that left leg super active, spread the left toes 00:16:35.970 --> 00:16:39.171 and then turn to look past your right shoulder. 00:16:39.171 --> 00:16:41.150 Breathe down into your belly. 00:16:41.150 --> 00:16:43.402 Find that directional breath. 00:16:49.100 --> 00:16:50.710 Lovely. 00:16:50.710 --> 00:16:52.660 Come on back to center, bring the soles 00:16:52.660 --> 00:16:55.782 of the feet together, Cobbler's Pose. 00:16:57.930 --> 00:17:00.040 So you're gonna take your thumbs to the arches 00:17:00.040 --> 00:17:03.320 of the feet and just begin to pull back from the arches 00:17:03.320 --> 00:17:05.090 to the top of the foot. 00:17:05.090 --> 00:17:07.140 So a little self massage here. 00:17:07.140 --> 00:17:09.870 Make sure you're not too tight, tight up here. 00:17:09.870 --> 00:17:12.368 Give yourself a good amount of space here. 00:17:12.368 --> 00:17:13.993 Creating a little diamond shape. 00:17:15.040 --> 00:17:16.750 So a little self massage. 00:17:16.750 --> 00:17:18.350 If you're like, "Ew, I don't want run my feet." 00:17:18.350 --> 00:17:20.120 You can wash your hands after this class. 00:17:20.120 --> 00:17:23.570 You should probably wash your hands after this class anyway. 00:17:23.570 --> 00:17:27.332 So maybe own this moment. 00:17:29.360 --> 00:17:31.740 So we're taking our thumbs to the arches, 00:17:31.740 --> 00:17:33.490 to the center of the foot, really, 00:17:33.490 --> 00:17:35.920 and then pulling through the arch. 00:17:35.920 --> 00:17:40.464 And if you feel comfortable with your feet, 00:17:40.464 --> 00:17:43.040 or if you're just feeling kind of open, 00:17:43.040 --> 00:17:43.990 don't decide where it ends. 00:17:43.990 --> 00:17:46.193 You might start to massage your toes. 00:17:47.570 --> 00:17:52.430 The tops of the feet. The ankles. 00:17:54.840 --> 00:17:57.043 The achilles. 00:18:03.540 --> 00:18:07.245 And like the breath practice, pranayama practice, 00:18:07.245 --> 00:18:09.390 you know self massage is a practice. 00:18:09.390 --> 00:18:13.317 It takes kind of a coercing of the brain and the heart 00:18:13.317 --> 00:18:16.660 and the body to say, yes, okay, we're gonna do this 00:18:16.660 --> 00:18:18.500 and it's going to serve us, right? 00:18:18.500 --> 00:18:23.480 Instead of just waiting for some external remedy to 00:18:25.230 --> 00:18:28.380 take away our anxiety or massage our shoulders 00:18:28.380 --> 00:18:30.010 make us feel better, make us feel loved. 00:18:30.010 --> 00:18:33.860 And, it's not I'm saying external remedies, 00:18:33.860 --> 00:18:38.516 outside oneself don't work or not valuable 00:18:38.516 --> 00:18:40.220 and awesome because they are 00:18:40.220 --> 00:18:43.760 but something about connecting to 00:18:44.980 --> 00:18:47.822 what you already have. 00:18:49.950 --> 00:18:55.162 The source of healing and love that already resides within. 00:18:56.870 --> 00:19:00.390 Dude. Love it. Okay. So from here, 00:19:00.390 --> 00:19:03.420 we're going to, we're gonna take it to a little balancing pose. 00:19:03.420 --> 00:19:05.630 So we're gonna lean back just a bit. 00:19:05.630 --> 00:19:07.540 And we're gonna bring the fingertips 00:19:07.540 --> 00:19:12.700 in and underneath the ankles or the calves. 00:19:13.440 --> 00:19:16.080 Now walk the heels up, come on to the toes. 00:19:16.080 --> 00:19:17.630 You're gonna lean back way back. 00:19:17.630 --> 00:19:18.930 And we're gonna balance 00:19:18.930 --> 00:19:21.210 on the bum here, lifting the shins 00:19:21.210 --> 00:19:23.640 coming into a little kind of lotus shape. 00:19:23.640 --> 00:19:25.200 You can spread the fingertips here. 00:19:25.200 --> 00:19:27.350 We're gonna lift the heart, lift the chest. 00:19:27.350 --> 00:19:29.780 And if you want, you can spread the toes. 00:19:29.780 --> 00:19:30.613 We're lifting the heart, 00:19:30.613 --> 00:19:32.660 lifting the chest just having a little fun. 00:19:32.660 --> 00:19:34.270 This is the core work today. 00:19:34.270 --> 00:19:37.980 So a little bit every day in some 00:19:39.363 --> 00:19:41.107 aspect of centering. 00:19:41.107 --> 00:19:43.295 We're breathing deep here. 00:19:43.295 --> 00:19:46.245 Smooth, long, deep breaths. 00:19:49.150 --> 00:19:50.790 And if you're like, "Man, I want to do that one day 00:19:50.790 --> 00:19:51.623 "but I can't do it yet." 00:19:51.623 --> 00:19:55.990 Just do one leg at a time, getting the core engaged 00:19:55.990 --> 00:19:58.290 getting the coordination too involved 00:19:58.290 --> 00:20:01.150 and then you can switch to the other leg. 00:20:01.150 --> 00:20:03.128 And then one day, maybe both. 00:20:06.291 --> 00:20:09.010 Beautiful. Now let that go. 00:20:09.010 --> 00:20:12.639 We're gonna come on to our backs before we use our props. 00:20:12.639 --> 00:20:14.820 Just go ahead and come on to flat back 00:20:14.820 --> 00:20:16.590 so you can keep your props onto the side. 00:20:16.590 --> 00:20:19.013 Oh Benji's so relaxed already. 00:20:19.013 --> 00:20:21.334 Good job, buddy. 00:20:21.334 --> 00:20:22.248 Way to go. 00:20:22.248 --> 00:20:25.038 Come on down, flat back position. 00:20:25.038 --> 00:20:26.830 Take a big full body stretch. 00:20:26.830 --> 00:20:29.100 So inhale, reach the fingertips all the way up 00:20:29.100 --> 00:20:30.480 and overhead. 00:20:30.480 --> 00:20:34.272 Spread the fingers, spread the toes, inhale in. 00:20:34.272 --> 00:20:36.090 Exhale out. 00:20:36.830 --> 00:20:39.340 Inhale in again. 00:20:39.340 --> 00:20:41.760 And exhale. Hug the knees into the chest. 00:20:41.760 --> 00:20:43.671 So bring everything in. 00:20:47.890 --> 00:20:49.900 Snuggle the shoulder blades down, 00:20:49.900 --> 00:20:52.074 rock a little side to side. 00:20:57.950 --> 00:20:59.600 Then just put your left foot down. 00:20:59.600 --> 00:21:01.283 Hold on to your right knee. 00:21:02.260 --> 00:21:03.550 Then we're gonna take the right hand 00:21:03.550 --> 00:21:05.830 and we're gonna grab the right inner arch, 00:21:05.830 --> 00:21:07.253 where we were just massaging. 00:21:08.290 --> 00:21:10.460 The left hand can come to rest on the top 00:21:10.460 --> 00:21:13.080 of the left hip crease or even on the ground. 00:21:13.080 --> 00:21:17.908 As we inhale, bring the right foot up to the sky, 00:21:17.908 --> 00:21:19.690 right knee stays bent. 00:21:20.960 --> 00:21:22.680 So we're gonna find a little action here 00:21:22.680 --> 00:21:24.930 of pushing the right foot, 00:21:24.930 --> 00:21:26.910 the sole of the right foot up towards the sky 00:21:26.910 --> 00:21:28.640 and then pulling it 00:21:28.640 --> 00:21:32.980 down with the weight of the right shoulder, the right arm. 00:21:32.980 --> 00:21:34.826 So you have a push and a pull here. 00:21:34.826 --> 00:21:36.890 Super yummy for the hip. 00:21:36.890 --> 00:21:39.340 Obviously opening up through this hamstring. 00:21:39.340 --> 00:21:42.180 I have my left foot here and maybe even my left hand 00:21:42.180 --> 00:21:44.100 if I need it for stability. 00:21:44.100 --> 00:21:46.170 This is a like a Stirrup Posture. 00:21:46.170 --> 00:21:49.715 A half Stirrup Posture, similar to a Happy Baby. 00:21:49.715 --> 00:21:53.440 If you want to find soft, easy movement here you can. 00:21:53.440 --> 00:21:55.418 Return to your breath. 00:21:59.000 --> 00:22:01.024 Getting snugly in the hips for sure. 00:22:01.024 --> 00:22:04.213 Okay, from here release that. We're gonna switch. 00:22:05.960 --> 00:22:07.209 Hugging the left knee in, 00:22:07.209 --> 00:22:10.350 reaching the left hand to the left arch. 00:22:10.350 --> 00:22:12.794 Once you have your strong base right foot 00:22:12.794 --> 00:22:13.930 maybe even right hand. 00:22:13.930 --> 00:22:15.080 I like to rest my right hand 00:22:15.080 --> 00:22:18.000 on my right hip crease, but we have options. 00:22:18.000 --> 00:22:19.250 Lots of options. 00:22:19.250 --> 00:22:21.502 Kick the sole of the left foot up. 00:22:21.502 --> 00:22:24.530 Breathe deep. Feel that connection in your low back. 00:22:24.530 --> 00:22:26.296 Breathe into your belly. 00:22:27.810 --> 00:22:29.310 And again, 00:22:29.310 --> 00:22:30.800 it's one thing to just kind of 00:22:30.800 --> 00:22:32.823 sling ourself into the shape but 00:22:35.073 --> 00:22:37.060 see if you can find that action here 00:22:37.060 --> 00:22:39.970 of kicking the sole of the foot up towards the sky 00:22:39.970 --> 00:22:44.010 and then pulling down with your left shoulder. 00:22:44.010 --> 00:22:46.710 And if there's a little shake there, that's alright. 00:22:48.110 --> 00:22:51.983 Getting into those good snugly places here. 00:22:51.983 --> 00:22:55.564 The left hamstring getting some sunshine. 00:23:01.280 --> 00:23:04.002 Sweet. Then slowly release that. 00:23:04.002 --> 00:23:06.300 Both feet touch the ground for a moment. 00:23:06.300 --> 00:23:08.580 Then we press them up lifting the heels first, 00:23:08.580 --> 00:23:12.980 toes, press the knees up and off the ground. 00:23:12.980 --> 00:23:14.819 Hug both knees into the chest. 00:23:14.819 --> 00:23:16.840 Now we'll reach around. 00:23:16.840 --> 00:23:18.910 Grab the outer edges of the feet, 00:23:18.910 --> 00:23:22.385 kick both soles up towards the sky 00:23:22.385 --> 00:23:25.100 for Happy Baby Pose. 00:23:25.100 --> 00:23:26.520 So lengthen the tail. 00:23:26.520 --> 00:23:29.676 So the action here is to really actively reach 00:23:29.676 --> 00:23:31.610 the tail bone towards the front edge of the mat. 00:23:31.610 --> 00:23:33.453 Not just to hang in space. 00:23:34.340 --> 00:23:37.530 Draw the shoulders down, kick the heels up. 00:23:37.530 --> 00:23:39.430 If this is much too much for your body 00:23:39.430 --> 00:23:42.360 do one foot at a time using that grounding foot 00:23:42.360 --> 00:23:44.917 just like we did for the Stirrup Posture. 00:23:47.420 --> 00:23:51.740 And of course, of course, of course find what feels good. 00:23:51.740 --> 00:23:54.437 Now maybe finding soft, easy movement, 00:23:54.437 --> 00:23:57.990 straightening one leg, then the other. 00:23:57.990 --> 00:24:00.660 Can start to find a little freedom 00:24:00.660 --> 00:24:03.760 within the shape, within the form here 00:24:03.760 --> 00:24:06.360 based on how you're feeling today. 00:24:06.360 --> 00:24:07.720 Close your eyes. 00:24:07.720 --> 00:24:09.396 Imagine you're 00:24:11.938 --> 00:24:15.253 rolling around in your favorite sunny spot. 00:24:16.160 --> 00:24:20.593 Mine is on the hill at Barton Springs in my hometown. 00:24:21.830 --> 00:24:23.690 You could like transport back 00:24:23.690 --> 00:24:27.730 to laying on your favorite blanket or quilt 00:24:27.730 --> 00:24:31.683 or you can pretend you're a baby animal. 00:24:33.680 --> 00:24:36.220 Even if it's a millisecond of 00:24:37.472 --> 00:24:40.340 creating a sweet image for yourself, 00:24:40.340 --> 00:24:41.465 give it a try. 00:24:43.700 --> 00:24:47.380 And then we'll come back to Happy Baby stillness. 00:24:47.380 --> 00:24:49.960 And then we'll release. 00:24:49.960 --> 00:24:51.750 Feet come to the earth. 00:24:51.750 --> 00:24:54.729 Cross your left leg over your right like so. 00:24:54.729 --> 00:24:56.420 Peek at me if you need to. 00:24:58.041 --> 00:24:59.503 Then hug the knees up to the chest 00:24:59.503 --> 00:25:01.160 and take 'em over to the right. 00:25:01.160 --> 00:25:03.220 Hands rest gently on the low ribs 00:25:03.220 --> 00:25:06.523 as you turn on your left ear. 00:25:07.490 --> 00:25:09.860 Try to drop that left shoulder down 00:25:09.860 --> 00:25:11.860 but you don't need to force it too hard. 00:25:13.540 --> 00:25:15.210 Good, and then come back to center, 00:25:15.210 --> 00:25:18.160 unravel, cross the right leg over the left. 00:25:18.160 --> 00:25:20.210 Same thing on the other side. 00:25:20.210 --> 00:25:22.500 Legs go to the left, 00:25:22.500 --> 00:25:24.814 turn onto the right ear. 00:25:24.814 --> 00:25:26.930 Hands resting gently on the low ribs, 00:25:26.930 --> 00:25:28.093 breathe in. 00:25:30.017 --> 00:25:32.001 And breathe out. 00:25:34.960 --> 00:25:36.820 And then slowly come back up. 00:25:36.820 --> 00:25:38.730 We're gonna grab our props. 00:25:38.730 --> 00:25:41.240 If you didn't bring any, then you're gonna go old school. 00:25:41.240 --> 00:25:43.720 You're gonna go traditional, you're gonna be OG 00:25:43.720 --> 00:25:46.893 and just come to lie on your back. (laughs) 00:25:46.893 --> 00:25:49.260 Walk the ankles out nice and wide. 00:25:49.260 --> 00:25:52.200 Let your arms rest gently at your sides. 00:25:52.200 --> 00:25:55.788 If you have a pillow, go ahead and bring it 00:25:55.788 --> 00:25:59.290 underneath your head or behind your knees. 00:25:59.290 --> 00:26:01.930 I'm gonna use the pillow behind my head, 00:26:01.930 --> 00:26:03.980 and then I'm gonna roll my blanket up 00:26:03.980 --> 00:26:05.330 to be behind the knees. 00:26:05.330 --> 00:26:07.550 But if you're in a chilly spot right now 00:26:07.550 --> 00:26:09.920 you could roll up like a burrito. 00:26:09.920 --> 00:26:11.671 It's one of my favorite 00:26:13.590 --> 00:26:16.310 things to do in yoga. (laughs) 00:26:16.310 --> 00:26:19.530 One of my greatest motivations is rolling up like a burrito 00:26:19.530 --> 00:26:23.755 after practice, especially when it's chilly on the floor. 00:26:25.829 --> 00:26:27.440 Or you can just lay a blanket 00:26:27.440 --> 00:26:31.090 over the hip creases just for a little warmth, 00:26:31.090 --> 00:26:32.995 a little comfort. 00:26:34.000 --> 00:26:35.900 And wherever you find yourself, 00:26:35.900 --> 00:26:38.466 take a deep breath in. 00:26:39.065 --> 00:26:41.701 And pause the top of that breath. 00:26:43.222 --> 00:26:45.250 And just hold the breath for a moment here. 00:26:45.250 --> 00:26:50.558 Retain as you feel yourself suspended. 00:26:52.090 --> 00:26:55.090 And then exhale, relax the weight of the body. 00:26:55.090 --> 00:26:59.233 Let the breath go and feel yourself melting 00:27:00.270 --> 00:27:02.640 into the earth. Close your eyes. 00:27:04.720 --> 00:27:07.973 Relax the toes and the feet and the ankles. 00:27:09.500 --> 00:27:14.155 See if you can get really still here as you relax the shins 00:27:14.155 --> 00:27:17.106 and the calves and the knees. 00:27:18.506 --> 00:27:21.180 And the backs of the knees and the thighs 00:27:21.180 --> 00:27:23.140 and those hamstrings that are all nice 00:27:23.140 --> 00:27:27.396 and long and strong now. 00:27:30.080 --> 00:27:33.899 Let your breath rest easy as you soften 00:27:33.899 --> 00:27:36.767 and relax through the hip creases. 00:27:39.290 --> 00:27:44.667 Through the bowl of the pelvis and the glutes, your hips. 00:27:48.020 --> 00:27:50.460 Make sure you're not holding, letting go 00:27:50.460 --> 00:27:54.508 of any tension in the belly, sweet belly, 00:27:54.508 --> 00:27:56.607 and the low back. 00:27:58.450 --> 00:28:00.850 And the core and the mid back 00:28:00.850 --> 00:28:05.086 that we're building all of the strength within. 00:28:07.200 --> 00:28:11.603 Relax there. Relaxing the whole torso and the ribcage. 00:28:12.600 --> 00:28:15.420 The front, the back, the sides, 00:28:15.420 --> 00:28:18.150 the armpit chest and your sweet heart. 00:28:18.150 --> 00:28:20.131 Let it rest here. 00:28:27.320 --> 00:28:29.650 Relax through the shoulders. 00:28:29.650 --> 00:28:33.344 Let your arms and your elbows, 00:28:33.344 --> 00:28:36.610 the wrists and the hands and all of your fingers 00:28:36.610 --> 00:28:39.129 get soft and heavy. 00:28:43.738 --> 00:28:48.800 Breathe easy as you soften and relax through the neck 00:28:48.800 --> 00:28:51.375 the muscles of the neck, the throat. 00:28:54.810 --> 00:28:57.240 Part the lips as you soften through your jaw, 00:28:57.240 --> 00:29:00.178 relaxing the tongue in the base of the mouth. 00:29:03.180 --> 00:29:06.020 Feel the cool air as you gently breathe in 00:29:06.020 --> 00:29:07.424 through your nostrils, 00:29:07.424 --> 00:29:11.166 relaxing through the skin of the face. 00:29:18.990 --> 00:29:21.490 Just imagine your eyelids getting heavier 00:29:21.490 --> 00:29:26.069 as you softened through skin of the forehead. 00:29:27.191 --> 00:29:29.483 Unfurrowing the brow. 00:29:34.320 --> 00:29:36.370 Relaxing the ears, 00:29:36.370 --> 00:29:40.570 whatever that means and relaxing all the way through 00:29:42.470 --> 00:29:44.870 the body. Allowing the head, 00:29:44.870 --> 00:29:47.756 the skull to get very heavy here. 00:29:48.660 --> 00:29:53.406 As you snuggle up to stillness. 00:29:59.000 --> 00:30:01.083 A total surrender. 00:30:09.680 --> 00:30:13.506 An opportunity to practice letting go. 00:30:49.150 --> 00:30:53.550 Then slowly, as you're ready you can stay nice 00:30:53.550 --> 00:30:54.770 and heavy and relaxed here. 00:30:54.770 --> 00:30:57.940 Just lean in or snuggle up 00:30:57.940 --> 00:31:02.355 to this idea of garnering 00:31:02.355 --> 00:31:05.760 or gaining more respect 00:31:05.760 --> 00:31:10.100 for your relationship with your breath here. 00:31:10.100 --> 00:31:14.292 As we begin our second week together. 00:31:24.000 --> 00:31:25.630 I'm going up to the idea 00:31:25.630 --> 00:31:28.777 of garnering more respect 00:31:28.777 --> 00:31:32.140 for the relationship you have 00:31:32.140 --> 00:31:35.820 with your breath as we move into 00:31:35.820 --> 00:31:37.857 the second week of our journey. 00:31:40.350 --> 00:31:41.517 Take a deep breath in. 00:31:41.517 --> 00:31:44.110 As you exhale, palms coming together 00:31:44.110 --> 00:31:46.840 and thumbs gently lift up to the third eye. 00:31:46.840 --> 00:31:50.806 You can stay here for a bit longer after the session is over 00:31:50.806 --> 00:31:53.155 or if you have to get moving, 00:31:54.206 --> 00:31:56.412 I understand that too. 00:31:57.240 --> 00:31:58.940 Just move nice and easy. 00:31:58.940 --> 00:32:00.590 See if you can connect the dots 00:32:00.590 --> 00:32:03.610 as you stand up and walk up and off the mat 00:32:03.610 --> 00:32:07.158 and into the rest of your day. 00:32:07.158 --> 00:32:09.050 Noticing all the ways in which 00:32:09.050 --> 00:32:13.170 the practice can sometimes come 00:32:13.170 --> 00:32:18.170 off the mat and into 00:32:18.170 --> 00:32:19.918 your daily life. 00:32:23.700 --> 00:32:25.695 Let's close with an inhale. 00:32:25.695 --> 00:32:28.029 Breathing lots of love in. 00:32:31.050 --> 00:32:34.041 And one final exhale, 00:32:34.041 --> 00:32:37.005 breathing lots of love out. 00:32:38.410 --> 00:32:42.330 Thanks for snuggling up with this Day 8 session. 00:32:42.330 --> 00:32:44.090 I love you guys so much, take good care. 00:32:44.090 --> 00:32:46.154 See you tomorrow. 00:32:46.154 --> 00:32:47.589 Namaste. 00:32:50.509 --> 00:32:55.543 (bright upbeat piano music)