WEBVTT

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- Hi, everyone.

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Welcome to Home, 
your 30-day yoga journey.

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I'm Adriene, and this is Benji,

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and we're so glad you are here.

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Today is Day 1.

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And this is a practice that
invites you to simply recognize.

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So, hop into something 
comfy and let's get started.

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(upbeat gentle music)

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Alrighty, my friends, welcome
to your Day 1 practice.

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Let's begin in a nice,
comfortable seat.

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Come on down to the ground.

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And right away here

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in our first official practice
of the journey together,

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feel free to sit up 
on a couple of blankets

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or a couple of towels,

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anything to get 
the hips up high.

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This is a really 
nice place to start,

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especially if you're not 
used to being on the ground,

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or if you feel a 
little tight in the hips

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or a little achy 
in the knee joints,

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and/or if you feel 
like your spine

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has a generous curve

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as you come into a seat.

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So sit up on 
something if you like.

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Maybe in time we can start to
remove those layers, maybe not.

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Maybe you sit up on your cushion

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for the rest of your days.

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But right away 
we wanna recognize

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what would feel 
good in this moment.

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We're not trying to conform
or confine into the postures.

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We're using the 
postures to make discoveries,

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and to support

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ourselves on the journey.

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Hopefully by 
now you've come into

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a nice, comfortable 
seat of your choice.

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I'd like to invite you to 
sit up nice and tall here.

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And as you're ready, 
tuck your chin slightly

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just to bring a little more
length to the back of the neck.

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Recognize where you 
have placed your hands.

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And make adjustments 
here as you wish.

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Palms down, maybe palms up.

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Perhaps palms 
gently placed in your lap.

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Then, as you're ready or
comfortable, close your eyes.

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Trust yourself.

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Trust me.

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Trust this practice, this
journey you are embarking upon.

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And as much as you can,

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allow the sound of my 
voice to guide you here.

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I'm always here 
for you to peek at

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and use as a visual.

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But trust me, trust yourself,
trust the video.

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Close your eyes here.

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And as you're ready,

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begin to recognize your breath.

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This can be very simply noticing

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the quality of your breath.

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Or maybe you are ready,
you are raring to go,

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and maybe it is 
right away taking a big,

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deep breath in.

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And allowing for a long,
slow breath out.

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The task today is 
not to do anything,

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but to simply recognize.

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Recognize your willingness 
to show up for yourself.

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From a yoga perspective,
if you have shown up,

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you are already halfway home.

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Continue to 
acknowledge your breath.

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And when you're ready,

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on an inhale,

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lengthen up through 
the crown of the head.

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Sit up a little taller.

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Breathe in.

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And on an exhale, 
slowly draw the palms together.

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We call this Anjuli Mudra.

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Just this prayer-like position,

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hands kissing 
together near your heart.

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You can find a 
gentle bow of the head here.

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A little taste, a little flavor

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of surrender, of reverence.

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Again, today's 
task or invitation

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is to simply 
recognize where you are.

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What it feels 
like to be you today

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on this beautiful 
day in which you set out

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on a 30-day yoga journey.

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But also begin to 
train the mind and the body

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to work together in recognition.

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Recognizing where you're tight.

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Being willing to recognize
where you might be struggling.

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And again, this one's 
important, I think, on Day 1,

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just acknowledging, recognizing
yourself for showing up.

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Take a deep breath in.

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As you exhale, 
draw the chin to the chest,

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bow your head toward your heart.

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Start to feel a big stretch
in the back of the neck here.

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See if you can 
notice or recognize

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if your shoulders have begun
to creep up towards you ears.

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That's a pattern, it's all good.

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Just drop the shoulders down.

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Continue to breathe deep here.

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With your eyes closed, 
see your body in this shape

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and allow your breath

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to grow a little 
bit stronger, more full.

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More awareness of breath here.

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And then see 
if you can recognize,

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as you deepen the breath,

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how that kind 
of moves the shape,

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even if it's 
just ever so slightly.

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Now finally we'll 
recognize that we are doing this

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as a big group of people,
and pets.

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Wow, Benji just let out a big
sigh right when I said that.

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We are so blessed to 
also have this opportunity

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to recognize 
that we're not alone,

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and we're practicing 
with hundreds, thousands,

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millions of people 
all across the globe.

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This recognition 
is also important

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and it's one of the things that

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Yoga With Adriene 
community has taught me,

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how important that is.

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On that note, as a community,

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I'll guide us 
through a cycle of breath.

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Ready?

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Here we go.

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Take the deepest 
breath you've taken all day,

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all month, all year.

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Inhale in through your nose.

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Fill it up, fill it up, 
fill it up, fill it up,

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and exhale out 
through your mouth.

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Excellent.

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Bat your eyelashes open.

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Begin to lift your head,
lift your chin,

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and allow your fingertips 
to come to your sides.

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Aww.

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Benji, everybody, Day 1.

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Already chill. (chuckles)

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And with 
fingertips kissing the earth

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I'm gonna invite you 
to pull the pinkies back

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just a little bit 
to already start...

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Sorry, buddy. (chuckles)

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Already start to 
open up through the chest,

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through the heart.

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Then we'll draw the 
shoulder blades in together

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as if you are working 
to kind of pinch a pencil

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between your 
two shoulder blades.

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And again we start to find this
lift up through the sternum,

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this openness 
through the chest, the heart.

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And just notice, 
see if you can recognize

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if that feels difficult,

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if this makes you 
feel anything at all.

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Maybe you are already 
nice and open in this area.

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Maybe this has been 
collapsed for quite some time.

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And if that's you, I promise 
you you're not alone.

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Start to pay attention.

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Then, when you're ready,

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start to lift up from the
armpit chest as you breathe in

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so we feel this lift 
up through the side body.

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And exhale, draw the shoulder
blades together a little more.

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A slight bend in the elbows.

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You might even walk your 
pinkies back a little more.

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If you're starting to 
shake here, and tremble,

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you are not alone.
We're finding this midline.

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Maybe some of us remembering,
recognizing this midline

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for the first 
time in a long time.

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And if you practice regularly
and you're not trembling here

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then find that depth 
of breath right away.

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Inhale in.

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Exhale, drop your 
chin to your chest.

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Inhale in.

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Exhale, right ear 
over right shoulder.

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Keep pressing into your pinkies.

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Inhale in.

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Exhale, chin to chest.

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Breathing in.

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Exhale, left ear 
over left shoulder.

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Press into your fingertips.

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Good, inhale in.

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Soften through the 
skin of the face here.

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Exhale, chin to chest.

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One more time, inhale in.

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Exhale, right ear 
over right shoulder.

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Keep the sternum lifted here.

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Inhale in, soften 
the skin on the forehead.

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Exhale, chin to chest.

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Breathe with me here,
big inhale.

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Exhale, left ear 
over left shoulder.

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Nice and slow, 
press into the fingertips.

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And inhale in.

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And exhale, chin to chest.

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Awesome.

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Carve a line with the nose

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almost like a little kitty
cat pressing a ball of yarn.

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Integrate spine, neck, 
part of the spine here,

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as you slowly draw a 
line with your nose forward.

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And then bring the head over
the heart as you lift it.

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Heart over the pelvis.

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Awesome, here we go.

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Flip the palms 
up towards the sky.

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Big breath, big stretch here.

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Nice and slow, 
spread the fingertips wide.

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Inhale, reach all the way up.

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Quads, thighs, really 
heavy here as you reach up.

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Fingertips kiss up and overhead.

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On the exhale, palms face down.

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Breathing nice and slow.

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Fingertips kiss the 
earth at the end of the breath.

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Benji's being extra 
cute here on Day 1.

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Nice work, Benji.

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Inhale, reach for the sky.

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Lower body is really heavy here.

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Breathe deep.

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Stretching through 
the side body.

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And then exhale, press it down.

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Spread the fingertips wide,

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really stretching 
through the palms.

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Fingertips kiss the earth.

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One more time, inhale.

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All the way up.

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Hug the low ribs in, keep
them hugging in as you exhale,

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slowly floating the palms down.

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Beautiful.

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Left hand comes to the earth.

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Really pressing all of 
your knuckles into the earth.

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Maintain that as you 
flip the right palm up.

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Reach all the way up towards
the sky as you breathe in.

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Feel that stretch in the right
side body, nice and long.

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Big breath, big stretch.

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And then exhale, 
bend your left elbow.

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Find a long, beautiful 
line from your right hip

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all the way up 
through your right fingertips.

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Now gently pull 
your right thumb back.

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Spiral your heart 
up towards the sky.

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Think about those low 
ribs here also hugging in,

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so finding a little sense of
your center, your core here.

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Breathe in.

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Relax your jaw, 
soften through the forehead.

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And exhale to come all the
way back through to center.

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Good, take the 
shoulders up towards the ears.

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Breathe in.

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And lower them 
down as you breathe out.

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Great, right...

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Right hand mindfully 
pressing into the earth.

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Everything counts here.

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Recognizing that hand-to-earth
connection right away.

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And then, when you're ready,
flipping the left palm up.

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Big inhale to 
reach all the way up

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towards the 
ceiling or the sky first.

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Find that length.

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Big breath, big stretch.

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And then exhale,
soft bend in your right elbow

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as you take it a 
little further over.

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Feeling this connection 
from your left hip socket

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all the way up 
through your left fingertips.

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You can wiggle the left 
fingertips to activate there.

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Good, then pull 
your left thumb back.

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Spiral your heart 
up towards the sky.

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Hug the low ribs in.

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Feel everything 
turn on in the midline.

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Breathe in.

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And as you breathe out,

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bring it all the way 
back and through center.

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Excellent.

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We're gonna come 
forward onto all fours here.

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Move nice and slow.

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Move like you love yourself.

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Even if you're not sure,

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let's experiment.

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I'll meet you in 
a Tabletop Position.

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Lots of attention 
on the hands here.

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We're gonna use this for the
rest of our journey and...

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♪ To the end of time together ♪

00:14:45.251 --> 00:14:46.819
Spread the hands wide.

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There's a tendency to go 
a little bit narrow here.

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So bring your hands, 
or your wrists, rather,

00:14:52.391 --> 00:14:55.561
underneath your shoulders and
then go just a hair wider.

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Nice, strong base.

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Knees come directly 
underneath the hip points.

00:14:59.565 --> 00:15:02.802
We're gonna press down 
through the tops of the feet.

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Tabletop Position.

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Hug the low ribs up and in.

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Try to create length 
from the crown of the head

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all the way through the tail.

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Recognize this beautiful line,
right, the spine.

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The spinal column being 
also your energetic highway.

00:15:18.050 --> 00:15:21.320
We'll talk more about that as
we go on this ride together.

00:15:22.455 --> 00:15:23.823
There's a tendency to forget

00:15:23.823 --> 00:15:25.958
that the neck is an 
extension of the spine.

00:15:27.393 --> 00:15:29.862
And while we do 
want to always honor

00:15:29.862 --> 00:15:32.131
our natural 
curvature in the spine,

00:15:32.131 --> 00:15:35.735
there's a tendency to kind
of collapse in the low back.

00:15:35.735 --> 00:15:36.569
Hey.

00:15:36.569 --> 00:15:40.573
So send your tailbone out,
lengthen your crown forward.

00:15:41.841 --> 00:15:44.177
Draw your navel 
up towards the spine.

00:15:44.177 --> 00:15:46.145
Hug the low ribs in.

00:15:46.145 --> 00:15:47.547
Now we're gonna 
test out this position

00:15:47.547 --> 00:15:48.848
by curling the toes under,

00:15:48.848 --> 00:15:50.116
clawing through the fingertips

00:15:50.116 --> 00:15:52.084
to keep pressure 
out of the wrists.

00:15:52.084 --> 00:15:52.919
And we got this.

00:15:52.919 --> 00:15:54.887
This is all about 
checking in, Day 1.

00:15:54.887 --> 00:15:57.323
Inhale in, 
soft bend in the elbows.

00:15:57.323 --> 00:16:01.394
Exhale, let your knees just
begin to float up and hover.

00:16:01.394 --> 00:16:04.397
We're only here for three,
breathe deep,

00:16:04.397 --> 00:16:08.434
two, recognizing this line of
the spine from crown to tail,

00:16:08.434 --> 00:16:10.703
nice taut line.

00:16:10.703 --> 00:16:13.406
And slowly lowering 
the knees on the one.

00:16:13.406 --> 00:16:15.775
Beautiful.
Uncurl the toes,

00:16:15.775 --> 00:16:17.877
press into the tops 
of the feet once again.

00:16:17.877 --> 00:16:19.912
And here we go, drop the belly.

00:16:19.912 --> 00:16:20.847
Open the chest.

00:16:20.847 --> 00:16:23.749
Carve a line with your 
nose just like we did before,

00:16:23.749 --> 00:16:24.884
to look forward.

00:16:27.220 --> 00:16:30.156
Pause here, breathe.

00:16:30.156 --> 00:16:31.424
Take stock.

00:16:33.526 --> 00:16:35.294
Good, claw 
through the fingertips.

00:16:35.294 --> 00:16:36.829
Press into the tops of the feet.

00:16:36.829 --> 00:16:38.564
Breathe in again, inhale.

00:16:40.266 --> 00:16:42.935
And on the exhale, tuck 
the chin into the chest,

00:16:42.935 --> 00:16:44.937
rounding through.

00:16:44.937 --> 00:16:48.257
Easing into it today,
nice and slow.

00:16:49.442 --> 00:16:51.777
Many of us, we've 
done a lot of Cat-Cows.

00:16:53.012 --> 00:16:54.981
That's a weird sentence.

00:16:54.981 --> 00:16:57.717
And so slowing it down to really

00:16:57.717 --> 00:17:01.354
recognize what all is 
going on in this shape.

00:17:01.354 --> 00:17:02.955
What sensations come up?

00:17:02.955 --> 00:17:04.423
What can I pay attention to

00:17:04.423 --> 00:17:08.160
that maybe I haven't been before
because I've kind of just,

00:17:08.160 --> 00:17:11.998
for better or worse, 
been practicing regularly,

00:17:11.998 --> 00:17:15.201
and I might have been caught
just going through the motions.

00:17:18.537 --> 00:17:19.372
Good.

00:17:20.539 --> 00:17:22.575
Lifting your heart 
space up a little more.

00:17:22.575 --> 00:17:24.243
Claw through the fingertips.

00:17:25.177 --> 00:17:27.079
And here we go, 
on your next inhale

00:17:27.079 --> 00:17:28.314
now we're gonna 
flow with the breath.

00:17:28.314 --> 00:17:30.616
Inhale to drop the belly.

00:17:30.616 --> 00:17:32.551
Open your chest, 
your heart forward.

00:17:33.586 --> 00:17:36.989
Exhale, navel draws up and in.

00:17:36.989 --> 00:17:39.025
Tailbone tucks 
and lengthens down

00:17:39.025 --> 00:17:41.427
as you claw through 
the fingertips, Cat Pose.

00:17:42.962 --> 00:17:45.331
Keep it nice 
and slow here, inhale.

00:17:45.331 --> 00:17:48.034
Soft bend in the 
elbows as you drop the belly.

00:17:48.034 --> 00:17:49.302
Open the chest.

00:17:51.637 --> 00:17:54.807
Exhale, round through,
chin to chest.

00:17:57.043 --> 00:17:58.844
What can you identify here?

00:18:00.913 --> 00:18:03.249
One more round.
Inhale, drop the belly.

00:18:03.249 --> 00:18:05.184
Try not to rush it,
I know it's hard.

00:18:07.853 --> 00:18:09.956
And exhale with me, here we go.

00:18:09.956 --> 00:18:11.891
Chin to chest, navel draws up.

00:18:11.891 --> 00:18:14.660
Really hug the lower 
ribs up, up, up and in.

00:18:14.660 --> 00:18:16.262
Press into the tops of the feet.

00:18:17.363 --> 00:18:18.197
Sweet.

00:18:18.197 --> 00:18:19.665
Inhale, Tabletop Position.

00:18:19.665 --> 00:18:21.033
Nice, neutral spine.

00:18:21.033 --> 00:18:22.568
Let's give your wrists a break

00:18:22.568 --> 00:18:25.371
by dropping the elbows 
exactly where the hands are

00:18:26.829 --> 00:18:29.608
and not allowing them 
to splay out or to come in.

00:18:29.608 --> 00:18:31.143
So right 
underneath the shoulders.

00:18:31.143 --> 00:18:34.647
You wanna create this 
nice stacking of the bones.

00:18:34.647 --> 00:18:36.882
Which is a great thing 
to recognize here on Day 1

00:18:36.882 --> 00:18:39.085
because we're gonna 
keep working in that way

00:18:39.919 --> 00:18:43.489
throughout the evolution of
our practice here together.

00:18:43.489 --> 00:18:44.924
Alright, walk the knees back.

00:18:44.924 --> 00:18:47.493
Try to keep them in the 
same line as your elbows

00:18:47.493 --> 00:18:49.362
so we have these 
two parallel lines,

00:18:49.362 --> 00:18:53.165
these railroad tracks if 
you will, on the yoga mat.

00:18:53.165 --> 00:18:55.167
Peek at me if 
you need to, always.

00:18:55.167 --> 00:18:56.969
You're gonna melt your 
heart down towards the earth.

00:18:56.969 --> 00:19:00.606
Maybe forehead 
touches the mat, maybe not.

00:19:00.606 --> 00:19:02.274
Here's a big 
heart opener for you.

00:19:02.274 --> 00:19:06.021
Opening up through 
the shoulders, the chest,

00:19:06.021 --> 00:19:07.880
the ribcage.
Breathe deep.

00:19:07.880 --> 00:19:11.751
See if you can find at 
least one big, wide breath,

00:19:11.751 --> 00:19:14.120
whatever that means to you,
a big lateral breath.

00:19:14.120 --> 00:19:15.137
You got it.

00:19:17.289 --> 00:19:21.227
Anahatasana, Heart-to-Earth 
Pose, a surrender.

00:19:22.528 --> 00:19:24.241
Get your booty up in the air.

00:19:26.065 --> 00:19:28.200
Tailbone towards the sky.

00:19:29.902 --> 00:19:31.303
Breathe, breathe, breathe.

00:19:34.106 --> 00:19:37.643
Good, then to come up 
we'll inhale in, exhale.

00:19:37.643 --> 00:19:39.712
On your exhalation,
hug the low ribs in

00:19:39.712 --> 00:19:41.013
so you're moving from center

00:19:41.013 --> 00:19:43.649
as you come all the way 
back up to tabletop position.

00:19:45.051 --> 00:19:47.053
Yay, bump the 
hips to the left here.

00:19:47.053 --> 00:19:49.588
Turn your gaze, again, 
draw a line with your nose.

00:19:49.588 --> 00:19:50.790
We're always 
integrating the neck

00:19:50.790 --> 00:19:53.592
by really moving the nose

00:19:53.592 --> 00:19:56.629
rather than just 
working with your eyes.

00:19:57.496 --> 00:19:59.865
Keep it all integrated by
drawing a line with your nose

00:19:59.865 --> 00:20:02.334
all the way towards 
your right shoulder.

00:20:02.334 --> 00:20:03.669
Bump the hips to the left.

00:20:05.805 --> 00:20:09.742
Slowly uncrumpling 
throughout the side body here.

00:20:09.742 --> 00:20:11.744
Bump the hips to the right,
and same thing.

00:20:11.744 --> 00:20:13.012
Think about integrating the neck

00:20:13.012 --> 00:20:16.982
as you take your nose on 
a little journey (chuckles)

00:20:16.982 --> 00:20:18.451
towards your left shoulder.

00:20:18.451 --> 00:20:19.919
If this seems a bit 
weird to you, trust me,

00:20:19.919 --> 00:20:21.854
by Day 15 you're 
gonna be all about it.

00:20:24.557 --> 00:20:28.060
Because it feels 
good to move in a way

00:20:28.060 --> 00:20:30.062
that is more integrated,

00:20:30.062 --> 00:20:31.897
rather than just 
focused on our eyes.

00:20:31.897 --> 00:20:33.265
Okay, back to center.

00:20:33.265 --> 00:20:35.568
Here we go, 
our first Downward Dog.

00:20:35.568 --> 00:20:36.836
All together now.

00:20:36.836 --> 00:20:38.471
Spread the hands wide.

00:20:38.471 --> 00:20:40.806
Upper arm bones rotate out.

00:20:40.806 --> 00:20:43.275
Elbow creases towards 
the front edge of your mat.

00:20:43.275 --> 00:20:46.579
Try to find a little connection
to your core, your center here,

00:20:46.579 --> 00:20:48.614
by taking a deep breath in

00:20:48.614 --> 00:20:51.217
and using that 
exhale to do just that.

00:20:51.217 --> 00:20:52.718
Then curl the toes under.

00:20:52.718 --> 00:20:54.587
And as you're ready,
nice and slow,

00:20:54.587 --> 00:20:56.522
press palms 
into the earth evenly

00:20:56.522 --> 00:20:59.558
as you slowly peel the 
tailbone up towards the sky.

00:21:00.693 --> 00:21:03.229
And it's all yours.

00:21:03.229 --> 00:21:04.363
Pedal it out here.

00:21:04.363 --> 00:21:06.599
Claw through the fingertips.

00:21:06.599 --> 00:21:08.701
Relax your neck.

00:21:08.701 --> 00:21:12.771
Maybe even shake the head a
little, yes here, and then no.

00:21:14.640 --> 00:21:16.942
Pedal it out through the feet.

00:21:16.942 --> 00:21:19.845
And use this asana,
and all the asanas,

00:21:19.845 --> 00:21:24.383
as an opportunity 
to notice, discern,

00:21:24.383 --> 00:21:26.619
recognize what's 
going on in the body today.

00:21:26.619 --> 00:21:30.122
What does it feel 
like in my body today?

00:21:30.122 --> 00:21:34.326
And Day 1, this 
practice is really about

00:21:35.908 --> 00:21:37.930
accepting. (chuckles)

00:21:37.930 --> 00:21:39.865
Recognizing where you're tight,

00:21:40.733 --> 00:21:41.901
where you're heavy,

00:21:43.169 --> 00:21:44.670
where it feels hard,

00:21:45.771 --> 00:21:47.706
where there might be a struggle

00:21:47.706 --> 00:21:49.575
and being really honest 
with yourself about that.

00:21:49.575 --> 00:21:53.445
And then also find, in 
these next couple breaths,

00:21:53.445 --> 00:21:56.081
some yummy moments.

00:21:56.081 --> 00:21:58.584
Recognize some yummy stretches.

00:21:58.584 --> 00:21:59.418
And if you're like,

00:21:59.418 --> 00:22:01.220
"I'm not finding 
that here," that's okay.

00:22:02.688 --> 00:22:05.524
Alright, take one 
more deep breath in.

00:22:05.524 --> 00:22:08.727
This time, as you exhale, 
bend your knees generously.

00:22:08.727 --> 00:22:12.174
Carve a line with your nose,
nice and slow, to look forward.

00:22:12.174 --> 00:22:14.833
And then we're 
gonna begin to slowly

00:22:14.833 --> 00:22:17.002
continue to breathe in and out

00:22:17.002 --> 00:22:19.972
as you take baby steps 
to the top of your mat.

00:22:20.906 --> 00:22:24.610
We're gonna meet in 
a standing Forward Fold

00:22:24.610 --> 00:22:27.313
at the top of the mat,
feet hip width apart.

00:22:27.313 --> 00:22:31.183
Allow the weight of your head
to really relax over here.

00:22:31.183 --> 00:22:34.220
And again, opportunity 
to shake the head a little,

00:22:34.220 --> 00:22:36.155
yes and no.

00:22:36.155 --> 00:22:38.657
You can bend 
your knees generously.

00:22:38.657 --> 00:22:41.026
In fact, a deep 
bend in the knees here

00:22:41.026 --> 00:22:43.562
is some extra 
love for the low back,

00:22:43.562 --> 00:22:45.497
sometimes quite nice.

00:22:47.166 --> 00:22:49.568
Recognize the 
tightness in your hamstrings.

00:22:49.568 --> 00:22:53.472
Maybe you recognize a little
bit of heaviness in your heart.

00:22:53.472 --> 00:22:58.577
Here in the forward 
folds we invite a calmness,

00:22:58.577 --> 00:23:01.780
a soothing tincture

00:23:03.349 --> 00:23:05.369
for the nervous system.

00:23:07.453 --> 00:23:08.887
Take one more deep breath in.

00:23:10.956 --> 00:23:12.625
And as you exhale,
press firmly into

00:23:12.625 --> 00:23:14.793
all four corners of the feet,
tuck your chin,

00:23:14.793 --> 00:23:18.781
and let's slowly 
begin to come to standing.

00:23:28.571 --> 00:23:30.009
Mountain Pose.

00:23:31.377 --> 00:23:34.980
Same principles that 
seemed maybe quite simple

00:23:34.980 --> 00:23:37.716
when we were in our 
seated posture apply here.

00:23:37.716 --> 00:23:39.818
Draw the 
shoulder blades together.

00:23:39.818 --> 00:23:43.856
Again, you can 
imagine pinching a pencil,

00:23:43.856 --> 00:23:46.225
or a pen, or a paintbrush,

00:23:46.225 --> 00:23:47.993
between your 
shoulder blades here.

00:23:47.993 --> 00:23:50.162
Opening up through 
the chest, the pecs.

00:23:51.297 --> 00:23:53.966
Allow your shoulders 
to snuggle into socket,

00:23:53.966 --> 00:23:55.834
opening the biceps

00:23:55.834 --> 00:23:57.836
and the elbow creases 
towards the front of your mat

00:23:57.836 --> 00:23:58.958
just a bit here.

00:24:01.640 --> 00:24:03.309
Lengthen through the crown.

00:24:06.211 --> 00:24:07.813
Hug the low ribs in.

00:24:07.813 --> 00:24:09.948
Honor the natural 
curvature of the spine

00:24:09.948 --> 00:24:12.518
but gain a little 
bit more awareness.

00:24:12.518 --> 00:24:15.721
Like, can I align head 
over heart, heart over pelvis?

00:24:15.721 --> 00:24:18.524
And what does that do 
to my stance, if anything?

00:24:18.524 --> 00:24:22.428
Just noticing, 
seeing if we can recognize

00:24:22.428 --> 00:24:23.595
any connections here.

00:24:23.595 --> 00:24:26.765
And if not today, we're just
kind of laying the foundation

00:24:30.035 --> 00:24:32.604
for the long, 
beautiful journey home,

00:24:32.604 --> 00:24:34.873
so you don't have to 
get everything today.

00:24:34.873 --> 00:24:36.942
Take one more 
deep breath in here.

00:24:37.910 --> 00:24:39.745
This time, as you exhale,

00:24:39.745 --> 00:24:41.714
ground through all 
four corners of the feet

00:24:41.714 --> 00:24:44.016
and see if you can work to

00:24:44.016 --> 00:24:46.652
maybe feel like 
you're tearing your mat

00:24:46.652 --> 00:24:49.655
right down the middle.
So we start to engage the legs.

00:24:49.655 --> 00:24:51.256
We'll talk more 
about this later.

00:24:51.256 --> 00:24:53.692
Lift up through 
the pelvic floor.

00:24:53.692 --> 00:24:55.928
Use your next exhale,
whenever it is,

00:24:55.928 --> 00:24:58.464
to relax the shoulders.

00:24:59.398 --> 00:25:01.333
And then here we go.
Moving with the breath.

00:25:01.333 --> 00:25:03.669
Inhale, spread the fingertips.

00:25:03.669 --> 00:25:06.038
Reach the hands all 
the way up towards the sky.

00:25:06.038 --> 00:25:08.340
Palms face together 
once they're up and overhead.

00:25:08.340 --> 00:25:11.176
And then we're gonna go full
beach ball here on Day 1.

00:25:11.176 --> 00:25:13.312
Imagine you're 
holding a big beach ball.

00:25:13.312 --> 00:25:15.347
Thumbs back, pinkies forward.

00:25:15.347 --> 00:25:16.548
Hug those low ribs in.

00:25:16.548 --> 00:25:18.994
Keep that strong 
foundation you've built.

00:25:18.994 --> 00:25:20.619
Here we go, one more breath in.

00:25:20.619 --> 00:25:22.788
Maybe you look 
up towards the sky.

00:25:22.788 --> 00:25:24.823
Exhale, palms come together,

00:25:24.823 --> 00:25:26.058
and we're gonna breathe out

00:25:26.058 --> 00:25:29.561
as we slowly bend the knees
and take it all the way down,

00:25:29.561 --> 00:25:30.929
back to the Forward Fold.

00:25:31.930 --> 00:25:32.798
Awesome.

00:25:32.798 --> 00:25:37.836
On your next inhale, slide it
up to a flat back position.

00:25:37.836 --> 00:25:40.606
I like to do palms on the tops
of the thighs here to start

00:25:40.606 --> 00:25:45.110
so I can really find integrity
from the crown to the tail.

00:25:45.110 --> 00:25:47.312
But you can already start to
work with palms on the shins,

00:25:47.312 --> 00:25:48.674
or even fingertips on the mat,

00:25:48.674 --> 00:25:51.650
some more 
traditional Ashtanga version.

00:25:52.951 --> 00:25:55.187
Continue to breathe here.

00:25:55.187 --> 00:25:57.956
Pet your puppy dog 
if you have one near.

00:25:57.956 --> 00:26:00.592
If not, I'll share 
mine with you.

00:26:01.760 --> 00:26:03.929
And whatever variation,

00:26:04.897 --> 00:26:06.465
wherever you are 
in your yoga journey,

00:26:06.465 --> 00:26:08.233
I'd like to invite you to

00:26:08.233 --> 00:26:10.836
resist the urge to 
clinch the back of the neck here

00:26:10.836 --> 00:26:12.204
and see if you 
can tuck the chin.

00:26:12.204 --> 00:26:14.072
And you can even 
see, hear, rather,

00:26:14.072 --> 00:26:15.674
how my voice changes.

00:26:15.674 --> 00:26:17.576
You wanna create length 
in the back of the neck.

00:26:17.576 --> 00:26:20.882
We wanna keep this flow of
energy from the crown to the

00:26:20.882 --> 00:26:25.951
tail nice and clear, 
versus clenching.

00:26:25.951 --> 00:26:27.419
Okay, take one 
more deep breath here.

00:26:27.419 --> 00:26:30.589
We're pulling the hips back,
digging into the heels,

00:26:30.589 --> 00:26:33.125
creating this kind of 
figure seven shape in the body.

00:26:33.125 --> 00:26:35.861
And then use your exhale 
to let that experiment go.

00:26:36.862 --> 00:26:38.730
Awesome, back up the 
way we came, here we go.

00:26:38.730 --> 00:26:40.098
Bend the knees, inhale,

00:26:40.098 --> 00:26:42.701
reach the fingertips all 
the way up towards the sky.

00:26:42.701 --> 00:26:44.536
Big beach ball up and overhead.

00:26:44.536 --> 00:26:47.673
Capture some magic here, 
recognize you have it within

00:26:47.673 --> 00:26:49.201
and then slowly, 
as you breathe out,

00:26:49.201 --> 00:26:51.710
breathe it out, 
out, out, out, out

00:26:51.710 --> 00:26:53.912
as your hands come 
back to your heart.

00:26:53.912 --> 00:26:55.581
Great, big inhale here.

00:26:57.816 --> 00:26:59.918
Long exhale out here.

00:27:01.987 --> 00:27:02.955
Great, bend the knees.

00:27:02.955 --> 00:27:04.723
Fingertips are 
gonna go down to come up.

00:27:04.723 --> 00:27:07.926
Inhale, spread the fingertips
wide, reach for the sky.

00:27:09.194 --> 00:27:11.196
Exhale, palms kiss overhead,

00:27:11.196 --> 00:27:13.131
and we take it down,

00:27:13.131 --> 00:27:16.301
slicing it down through the
midline as you breathe out.

00:27:16.301 --> 00:27:17.135
Good, inhale.

00:27:17.135 --> 00:27:20.405
Halfway lift on the inhale,
your version.

00:27:21.406 --> 00:27:23.242
Exhale.

00:27:23.242 --> 00:27:25.844
Forward Fold, gently bow.

00:27:25.844 --> 00:27:27.779
Good, this time, 
fingertips come to the mat.

00:27:27.779 --> 00:27:30.949
And we're gonna slowly slide
the right toes all the way back

00:27:30.949 --> 00:27:32.551
and then lower the 
right knee to the earth.

00:27:32.551 --> 00:27:34.720
A nice low lunge.

00:27:34.720 --> 00:27:37.189
Pause here, breathe.

00:27:37.189 --> 00:27:40.125
Notice, recognize the 
sensation in your hips.

00:27:40.125 --> 00:27:42.561
Try to get that front 
knee over the front ankle here.

00:27:42.561 --> 00:27:43.462
And if you need to,

00:27:43.462 --> 00:27:45.330
you can walk this 
left leg out just a bit,

00:27:45.330 --> 00:27:47.099
give yourself a 
little more space.

00:27:49.701 --> 00:27:52.671
Inhale, carve a line 
with the nose to look forward.

00:27:52.671 --> 00:27:53.972
You should feel an opening

00:27:53.972 --> 00:27:55.841
in the front of 
the right hip crease.

00:27:55.841 --> 00:27:57.342
Open up through the chest.

00:27:57.342 --> 00:27:59.678
Deep breath in here again,
you got this.

00:27:59.678 --> 00:28:02.281
Exhale, peel the 
left hip crease back.

00:28:02.281 --> 00:28:04.183
Flex your left 
toes towards your face,

00:28:04.183 --> 00:28:05.450
or your third eye here.

00:28:05.450 --> 00:28:07.686
Slight micro bend 
in that left knee.

00:28:08.654 --> 00:28:11.623
Great, inhale, carve a line
with the nose to look forward.

00:28:11.623 --> 00:28:13.025
Essentially 
we're finding extension

00:28:13.025 --> 00:28:14.393
right through the spine,
through the neck.

00:28:14.393 --> 00:28:17.963
And then exhale, bow 
your head towards your heart.

00:28:19.331 --> 00:28:21.033
Good. Roll through 
your left foot.

00:28:21.033 --> 00:28:23.569
Come back to 
that nice low lunge.

00:28:23.569 --> 00:28:25.103
Keep your right 
knee on the earth here,

00:28:25.103 --> 00:28:26.905
or if you're ready, inhale in.

00:28:26.905 --> 00:28:28.974
Exhale, reach 
your right heel back.

00:28:28.974 --> 00:28:30.242
Lift your right knee up high.

00:28:30.242 --> 00:28:32.878
Strong low lunge here.

00:28:32.878 --> 00:28:34.713
Inhale in again.

00:28:34.713 --> 00:28:37.215
Let your heart open forward.

00:28:37.215 --> 00:28:40.118
Exhale, plant the palms,
step it back.

00:28:40.118 --> 00:28:41.687
Plank Pose, we got this.

00:28:41.687 --> 00:28:43.155
Reach the heels back.

00:28:43.155 --> 00:28:44.156
Claw through the fingertips.

00:28:44.156 --> 00:28:45.924
Benji just did Namaste, so cute.

00:28:46.825 --> 00:28:49.261
Reach the heels back,
hug the low ribs in.

00:28:49.261 --> 00:28:51.063
Claw through the fingertips.

00:28:51.063 --> 00:28:53.966
Lift your figurative 
heart space up.

00:28:53.966 --> 00:28:56.301
So now the opposite 
of pinching the pencil.

00:28:56.301 --> 00:28:58.537
Create this doming 
effect in the upper back body.

00:28:58.537 --> 00:29:00.539
Send your shoulder 
blades left to right.

00:29:00.539 --> 00:29:03.208
You're here for three, 
nice long, beautiful neck,

00:29:03.208 --> 00:29:06.278
two, and on the one send 
the hips up high and back.

00:29:06.278 --> 00:29:08.080
Downward Facing Dog,
you did awesome.

00:29:08.080 --> 00:29:09.948
Take a deep breath in

00:29:09.948 --> 00:29:11.850
and a long breath out.

00:29:11.850 --> 00:29:14.119
Good, deep breath in again.

00:29:14.119 --> 00:29:15.387
Exhale to bend the knees.

00:29:15.387 --> 00:29:17.856
Carve a line with the nose,
look forward.

00:29:17.856 --> 00:29:20.559
Baby steps to the top 
of the mat, keep breathing.

00:29:22.294 --> 00:29:23.562
Feet hip width apart,

00:29:23.562 --> 00:29:26.698
or flush together 
now in your Forward Fold.

00:29:28.000 --> 00:29:29.768
Relax the weight 
of the head over.

00:29:31.336 --> 00:29:33.872
And on your next inhale,
halfway lift.

00:29:33.872 --> 00:29:35.240
Here we go, inhale.

00:29:36.808 --> 00:29:40.579
Exhale, soften and bow,
Forward Fold.

00:29:40.579 --> 00:29:42.114
Fingertips come to the earth.

00:29:42.114 --> 00:29:43.281
This time, bend the knees

00:29:43.281 --> 00:29:47.185
and slowly kick or 
slide the left toes back.

00:29:47.185 --> 00:29:49.554
Left knee comes 
to kiss the earth.

00:29:49.554 --> 00:29:50.756
Pause.

00:29:50.756 --> 00:29:53.625
Take a second to 
recognize what's going on.

00:29:53.625 --> 00:29:55.994
The pace of this 
practice is going to pick up.

00:29:55.994 --> 00:30:00.332
Use these foundational 
days to really set the tone,

00:30:00.332 --> 00:30:02.634
to find something new,

00:30:02.634 --> 00:30:06.838
to be really honest and present
with whatever is showing up.

00:30:08.607 --> 00:30:10.175
Front knee over front ankle.

00:30:11.643 --> 00:30:14.746
Carve a line with the 
nose to look forward, inhale.

00:30:14.746 --> 00:30:16.448
Think of the spine here.

00:30:17.783 --> 00:30:19.685
Good, exhale, navel draws back.

00:30:19.685 --> 00:30:21.553
Pull the right hip crease back.

00:30:21.553 --> 00:30:24.156
Flex your right 
toes towards your face.

00:30:24.156 --> 00:30:26.324
So this right foot is flexed.

00:30:28.694 --> 00:30:31.196
Good, micro bend 
in that right knee.

00:30:32.097 --> 00:30:32.931
And here we go.

00:30:32.931 --> 00:30:35.600
Inhale to look forward,
find extension.

00:30:36.868 --> 00:30:40.305
Exhale, bow, head to heart,
so chin to chest.

00:30:42.164 --> 00:30:43.742
Good, dig in 
through your right heel,

00:30:43.742 --> 00:30:45.944
roll through the right foot.

00:30:45.944 --> 00:30:47.979
Coming back to 
that nice low lunge.

00:30:48.914 --> 00:30:52.217
Find your breath, inhale in,
option to exhale.

00:30:52.217 --> 00:30:54.786
Reach the left heel back,
lift your left knee.

00:30:54.786 --> 00:30:57.789
Strong, strong low lunge here.

00:30:59.491 --> 00:31:00.826
Breathe.

00:31:00.826 --> 00:31:04.963
Open the chest, let your
heart energy radiate forward.

00:31:05.897 --> 00:31:07.132
And then exhale, here we go.

00:31:07.132 --> 00:31:09.634
Strong and nice 
low transition here.

00:31:09.634 --> 00:31:10.669
Plant the palms.

00:31:10.669 --> 00:31:13.271
Step your right toes back,
Plank Pose.

00:31:13.271 --> 00:31:14.773
Wrists are 
underneath the shoulders.

00:31:14.773 --> 00:31:16.174
We're pressing 
into the fingertips

00:31:16.174 --> 00:31:18.009
to take pressure 
out of the wrists.

00:31:18.009 --> 00:31:20.112
I'm working to 
create this doming effect

00:31:20.112 --> 00:31:22.814
in the upper back body 
as I reach my heels back,

00:31:22.814 --> 00:31:23.915
crown forward.

00:31:25.217 --> 00:31:28.620
Beautiful, finding this 
kind of zipper sensation

00:31:28.620 --> 00:31:30.989
through the midline.
Hug the low ribs in.

00:31:30.989 --> 00:31:33.658
You're here for five 
this time, you got it.

00:31:33.658 --> 00:31:35.694
Four, gaze straight down.

00:31:35.694 --> 00:31:38.163
Three, breathe deep.

00:31:38.163 --> 00:31:41.500
Two, welcome that trembling,
we're alive.

00:31:41.500 --> 00:31:44.503
And hips up high 
and back on the one.

00:31:44.503 --> 00:31:46.905
Yes, deep breath in here.

00:31:46.905 --> 00:31:48.673
Soften the skin of the forehead.

00:31:49.808 --> 00:31:51.276
Exhale out through the mouth.

00:31:53.044 --> 00:31:55.013
Alright, listen carefully.

00:31:55.013 --> 00:31:56.948
Bend your knees generously.

00:31:56.948 --> 00:31:59.785
Inhale, carve a line with 
your nose to look forward.

00:31:59.785 --> 00:32:02.587
Careful not to 
crunch the back of the neck.

00:32:02.587 --> 00:32:04.356
As you're ready, 
as you breathe out,

00:32:04.356 --> 00:32:07.025
you can take one 
step then two step

00:32:07.025 --> 00:32:08.593
to ragdoll to 
the top of the mat,

00:32:08.593 --> 00:32:10.962
you can repeat the baby steps,

00:32:10.962 --> 00:32:12.697
or if you're 
ready to hop or float

00:32:12.697 --> 00:32:14.299
you can start to do that.

00:32:14.299 --> 00:32:19.237
So really making these
transitions feel like your own.

00:32:21.439 --> 00:32:26.444
Make choices that 
support you in the moment.

00:32:27.879 --> 00:32:30.916
And the way we're able to
discern and make those choices

00:32:30.916 --> 00:32:34.820
is by having a 
strong recognition practice

00:32:34.820 --> 00:32:36.855
where we're listening,
we're responding.

00:32:38.757 --> 00:32:41.326
From your Forward Fold, 
inhale, halfway lift.

00:32:41.326 --> 00:32:42.694
Long, beautiful neck.

00:32:43.595 --> 00:32:45.797
Exhale to soften and fold.

00:32:45.797 --> 00:32:47.165
Now root to rise here.

00:32:47.165 --> 00:32:48.800
Lead with the thumbs,
bend your knees,

00:32:48.800 --> 00:32:50.836
ground down through all 
four corners of the feet.

00:32:50.836 --> 00:32:53.672
As you inhale, rise up strong,
take up space here.

00:32:53.672 --> 00:32:57.075
Big, full beach 
ball up and overhead.

00:32:57.075 --> 00:32:58.743
And then exhale.

00:32:58.743 --> 00:33:03.215
Palms come together and 
slide back down to the heart.

00:33:03.215 --> 00:33:06.184
Soften your gaze 
here or close your eyes.

00:33:07.586 --> 00:33:09.788
Inhale lots of love in here.

00:33:11.790 --> 00:33:14.526
And exhale, relax your shoulders

00:33:15.393 --> 00:33:16.361
as you breathe out.

00:33:18.330 --> 00:33:19.331
Again, just like that.

00:33:19.331 --> 00:33:20.899
Inhale lots of love in.

00:33:23.368 --> 00:33:25.871
And exhale lots of love out.

00:33:29.608 --> 00:33:31.535
Inhale to reach for the sky.

00:33:33.778 --> 00:33:35.547
Exhale, Forward Fold.

00:33:35.547 --> 00:33:37.849
This time, wiggle the 
fingertips, rain it down.

00:33:37.849 --> 00:33:39.050
Just find something new.

00:33:41.486 --> 00:33:43.521
Inhale lifts you up halfway.

00:33:45.290 --> 00:33:47.559
And exhale, Forward Fold.

00:33:49.294 --> 00:33:51.830
Good, bend your knees,
plant the palms.

00:33:51.830 --> 00:33:54.165
This time step 
the right foot back,

00:33:54.165 --> 00:33:55.800
then the left foot back,

00:33:55.800 --> 00:33:58.904
then lower the knees,
Tabletop Position.

00:33:58.904 --> 00:34:00.672
Inhale in Tabletop.

00:34:02.207 --> 00:34:04.509
Exhale to take your toes

00:34:04.509 --> 00:34:06.912
and swing them 
to one side, any side.

00:34:07.946 --> 00:34:10.515
Slowly come through to a seat.

00:34:11.449 --> 00:34:14.419
Send your legs 
out in front of you.

00:34:15.553 --> 00:34:19.858
So you can pull your blanket
or towel in here to sit up on.

00:34:19.858 --> 00:34:22.193
We can bend the 
knees as generously

00:34:22.193 --> 00:34:26.364
as our body is telling us to.

00:34:26.364 --> 00:34:27.866
Benji, you wanna add anything?

00:34:29.734 --> 00:34:31.102
No.

00:34:31.102 --> 00:34:33.872
So we have this length 
through the side body here.

00:34:33.872 --> 00:34:35.440
We have this lift in the chest.

00:34:35.440 --> 00:34:37.275
Just kinda put it 
all together here.

00:34:37.275 --> 00:34:39.277
If you can start to 
straighten the legs, great.

00:34:39.277 --> 00:34:40.946
But don't worry, 
this is an unfolding.

00:34:40.946 --> 00:34:42.714
We'll take our time with it.

00:34:42.714 --> 00:34:45.350
Inhale, lead with your thumbs,
forward up and back.

00:34:45.350 --> 00:34:49.788
Big beach ball here, as you
come to sit up nice and tall.

00:34:49.788 --> 00:34:52.958
And then on an 
exhale think up and over

00:34:52.958 --> 00:34:55.226
as you bring your 
belly towards your thighs.

00:34:55.226 --> 00:34:56.995
It doesn't even 
have to come close,

00:34:56.995 --> 00:34:58.129
just the intention.

00:34:59.064 --> 00:35:03.335
And here we go in a seated
Forward Fold, Paschimottanasana.

00:35:03.335 --> 00:35:04.169
Take your time.

00:35:04.169 --> 00:35:06.171
Flex your toes up 
towards your face.

00:35:06.171 --> 00:35:08.673
You can keep it nice 
and lifted here today.

00:35:08.673 --> 00:35:12.698
Just recognizing how

00:35:12.698 --> 00:35:15.180
deep you can 
breathe in this shape.

00:35:15.180 --> 00:35:17.482
And if you're not able 
to catch a big, deep breath,

00:35:17.482 --> 00:35:19.684
go ahead and come up 
out of it a little bit.

00:35:19.684 --> 00:35:22.921
In time we can work to create
more space and more length,

00:35:22.921 --> 00:35:26.791
and maybe begin to 
bow the head forward.

00:35:29.627 --> 00:35:31.596
Alright, so I'd 
like to invite you

00:35:31.596 --> 00:35:34.135
to close your eyes here,

00:35:34.135 --> 00:35:37.969
and soften anything 
that you might be clenching.

00:35:39.537 --> 00:35:40.822
Clenching.

00:35:40.822 --> 00:35:42.874
That's a little 
Texan in me, clenching.

00:35:45.377 --> 00:35:47.846
And know that,

00:35:47.846 --> 00:35:51.604
or please open your mind

00:35:51.604 --> 00:35:53.418
to this understanding that

00:35:53.418 --> 00:35:57.022
it's the acknowledgement,
the recognition,

00:35:57.022 --> 00:36:00.959
the awareness that something
is tight, something is closed,

00:36:00.959 --> 00:36:04.129
something is blocked.

00:36:05.397 --> 00:36:06.731
That recognition

00:36:08.533 --> 00:36:12.453
is kind of the first step

00:36:12.453 --> 00:36:18.502
in the process 
of returning home.

00:36:23.782 --> 00:36:26.321
Take three more 
cycles of breath here.

00:36:37.996 --> 00:36:40.999
And after your three breaths,

00:36:40.999 --> 00:36:43.701
begin to bat the eyelashes open.

00:36:44.636 --> 00:36:48.106
Slowly tuck the 
chin into the chest

00:36:49.407 --> 00:36:50.909
and rise back up.

00:36:54.079 --> 00:36:56.681
Excellent, take a second here
to just notice how you feel

00:36:56.681 --> 00:36:59.517
as you stack the 
spine one last time

00:36:59.517 --> 00:37:01.152
before we come to the ground.

00:37:06.524 --> 00:37:07.926
Inhale in

00:37:10.261 --> 00:37:12.931
and use your exhale 
to relax your shoulders

00:37:12.931 --> 00:37:14.799
down, down, down, down.

00:37:15.834 --> 00:37:19.471
Great, use the palms on the
earth to come down to your back.

00:37:19.471 --> 00:37:20.572
Yay.

00:37:22.006 --> 00:37:25.410
When you arrive here, 
let's keep the knees bent up

00:37:25.410 --> 00:37:28.746
towards the sky, soles 
of the feet on the ground.

00:37:28.746 --> 00:37:31.049
You'll bring your 
hands to kiss the earth,

00:37:31.049 --> 00:37:34.619
and we'll snuggle the shoulder
blades underneath the chest.

00:37:37.055 --> 00:37:40.291
Alright, one gentle Bridge,
nice and slow.

00:37:40.291 --> 00:37:42.694
Press into all four 
corners of the feet.

00:37:42.694 --> 00:37:44.829
Walk your heels 
up towards your hips,

00:37:44.829 --> 00:37:48.233
towards your sits bones,
toes pointing forward.

00:37:48.233 --> 00:37:50.635
Use the sound of my 
voice to guide you here,

00:37:50.635 --> 00:37:52.137
so take your gaze straight up

00:37:52.137 --> 00:37:54.472
towards the sky or the ceiling.

00:37:54.472 --> 00:37:56.841
And press in to your foundation.

00:37:56.841 --> 00:37:58.076
Start with the tailbone.

00:37:58.076 --> 00:38:02.347
You're gonna slowly 
peel the hips up high.

00:38:02.347 --> 00:38:05.917
Shins reach towards 
the front end of your mat

00:38:05.917 --> 00:38:08.186
as you lift your sits bones

00:38:08.186 --> 00:38:11.790
to kind of aim towards 
the backs of your knees here.

00:38:11.790 --> 00:38:14.058
Don't have to 
get super high today.

00:38:14.058 --> 00:38:16.528
(chuckles) Hey-oh.

00:38:16.528 --> 00:38:20.365
Lift your chest to your chin,
chin to the sky.

00:38:21.733 --> 00:38:26.004
Inhale in, and 
exhale to slowly lower down.

00:38:26.004 --> 00:38:27.192
Awesome.

00:38:29.941 --> 00:38:33.011
Bum kisses the earth,
lands softly.

00:38:33.011 --> 00:38:35.113
We're gonna bring 
the feet together now.

00:38:35.113 --> 00:38:37.782
Let the knees 
open out wide here.

00:38:37.782 --> 00:38:39.083
Bring your hands to your belly.

00:38:39.083 --> 00:38:43.755
Take three deep breaths here
in reclined Cobbler's Pose,

00:38:43.755 --> 00:38:44.956
Supta Baddha Konasan.

00:38:46.824 --> 00:38:50.161
Full inhales, 
feeling the belly rise.

00:38:51.296 --> 00:38:55.500
And slow exhalations, 
feeling the belly gently soften.

00:38:55.500 --> 00:38:56.804
Count 'em out.

00:39:11.716 --> 00:39:15.954
And taking our time here 
on Day 1, nice and slow,

00:39:15.954 --> 00:39:18.857
taking the fingertips to 
the outer edges of the legs,

00:39:18.857 --> 00:39:20.558
bringing the knees together.

00:39:21.626 --> 00:39:24.729
Press up off the feet, hug
your knees into your chest,

00:39:24.729 --> 00:39:26.998
wrap your arms 
around your shins.

00:39:26.998 --> 00:39:28.199
Make this your own here.

00:39:28.199 --> 00:39:31.169
You can find soft,
easy movement.

00:39:32.570 --> 00:39:34.372
Now close your eyes here

00:39:34.372 --> 00:39:37.208
and see if you can 
recognize the sensation

00:39:38.142 --> 00:39:43.181
of your yoga mat kind of rising
up to meet your spine here.

00:39:43.181 --> 00:39:44.426
Keep breathing.

00:39:46.384 --> 00:39:50.555
See if you can open 
your mind to this feeling,

00:39:50.555 --> 00:39:51.489
whatever it means to you,

00:39:51.489 --> 00:39:55.026
of your yoga mat 
having your back.

00:39:55.026 --> 00:39:56.995
Which it literally 
does here in this moment,

00:39:56.995 --> 00:39:58.930
so it's not too crazy, right?

00:40:03.268 --> 00:40:04.869
Excellent, from here,

00:40:04.869 --> 00:40:08.740
we'll slowly allow the feet
to kiss the earthy softly.

00:40:08.740 --> 00:40:12.176
Mindfully extending 
one leg and then the other.

00:40:12.176 --> 00:40:13.211
Just take a second here

00:40:13.211 --> 00:40:16.547
to bring your arms 
gently to your sides,

00:40:16.547 --> 00:40:19.484
to tuck the chin 
ever so slightly,

00:40:22.186 --> 00:40:26.758
and relax the weight of your
body completely into the earth.

00:40:32.463 --> 00:40:35.433
This practice is 
great for the physical body.

00:40:37.982 --> 00:40:41.306
This journey in 
particular is designed to

00:40:41.306 --> 00:40:44.809
really nourish the 
systems of the body.

00:40:47.512 --> 00:40:48.613
But one of the things that

00:40:48.613 --> 00:40:51.416
you have an opportunity 
to bring to it is this

00:40:52.717 --> 00:40:57.955
willingness to 
recognize your highest self,

00:40:57.955 --> 00:41:00.325
or this part of 
you that maybe you

00:41:01.693 --> 00:41:04.195
might be playing small in.

00:41:05.596 --> 00:41:07.098
And you might not, but just

00:41:08.666 --> 00:41:09.767
throwing it out there.

00:41:16.407 --> 00:41:17.442
Inhale in.

00:41:19.444 --> 00:41:21.546
On your next exhale, 
bring the palms together.

00:41:21.546 --> 00:41:23.848
We're gonna bring the 
thumbs right up to the forehead

00:41:23.848 --> 00:41:25.350
and let it rest there.

00:41:28.786 --> 00:41:33.324
We kind of take a moment at 
the end of each practice,

00:41:35.893 --> 00:41:39.931
this small but 
potent or meaningful moment

00:41:39.931 --> 00:41:44.202
to recognize our high self,

00:41:45.503 --> 00:41:47.038
hey-oh,

00:41:47.038 --> 00:41:50.875
our true self, our best self,

00:41:50.875 --> 00:41:52.377
whatever that means to you.

00:41:54.045 --> 00:41:56.414
And we also use this 
part of the ritual to

00:41:58.249 --> 00:42:01.419
choose to recognize 
that in one another.

00:42:09.293 --> 00:42:13.131
This is what Namaste means.

00:42:18.770 --> 00:42:20.505
So as you're ready, 
let's take a deep breath in,

00:42:20.505 --> 00:42:22.640
our first one of the 
journey here together.

00:42:24.969 --> 00:42:26.340
And a long breath out.

00:42:29.547 --> 00:42:30.581
Inhale in again.

00:42:33.051 --> 00:42:36.247
And we whisper Namaste.

00:42:39.090 --> 00:42:40.558
Great job, everyone.

00:42:40.558 --> 00:42:42.160
Thank you for showing up.

00:42:42.160 --> 00:42:45.029
The awesome in me 
recognizes the awesome in you.

00:42:45.029 --> 00:42:46.798
We'll see you 
tomorrow for Day 2.

00:42:48.232 --> 00:42:51.069
(upbeat gentle music)