WEBVTT

00:00:00.367 --> 00:00:02.135
- Howdy everyone. 
Welcome to Home,

00:00:02.135 --> 00:00:03.503
your 30-day yoga journey.

00:00:03.503 --> 00:00:06.173
Today is Day 13. 
Can you believe it?

00:00:06.173 --> 00:00:08.518
And today we use our practice

00:00:08.518 --> 00:00:12.319
to harness our power to grow.

00:00:12.319 --> 00:00:14.613
Let's get started.

00:00:16.582 --> 00:00:20.794
(upbeat gentle music)

00:00:33.500 --> 00:00:36.403
Alrighty, my friends,
let's begin our practice today

00:00:36.403 --> 00:00:39.239
in a nice, comfortable 
seat of your choice.

00:00:39.239 --> 00:00:41.454
Tuning into the 
breath right away.

00:00:45.712 --> 00:00:48.787
As we get settled in here,
relax your shoulders.

00:00:52.219 --> 00:00:56.889
Take this time 
to be with yourself.

00:01:03.130 --> 00:01:05.489
We're gonna make 
some space today.

00:01:07.534 --> 00:01:10.337
So that we can

00:01:11.579 --> 00:01:14.857
fill it with new discovery.

00:01:17.738 --> 00:01:19.644
Perhaps new joy.

00:01:19.644 --> 00:01:21.331
Fresh breath.

00:01:28.472 --> 00:01:30.967
Making room to grow.

00:01:35.662 --> 00:01:37.664
Take a deep breath in.

00:01:39.566 --> 00:01:42.823
And enjoy a nice, long exhale.

00:01:45.138 --> 00:01:47.593
Twice more like that,
big inhale.

00:01:50.373 --> 00:01:52.536
And exhale out 
through the mouth.

00:01:54.982 --> 00:01:57.152
And one more, big inhale.

00:01:57.152 --> 00:01:59.841
Feel the rise of the breath in.

00:02:03.156 --> 00:02:07.997
And enjoy that gentle 
fall with your exhale.

00:02:08.962 --> 00:02:10.184
Breathe out.

00:02:11.431 --> 00:02:14.838
Excellent. We're gonna 
slowly crawl now to all fours.

00:02:14.838 --> 00:02:18.405
Move nice and slow, move
like you love yourself, right?

00:02:18.405 --> 00:02:20.216
Find what it feels good here.

00:02:20.216 --> 00:02:23.144
You're gonna come 
to your Tabletop Position

00:02:23.144 --> 00:02:25.412
and just check in 
with your body.

00:02:25.412 --> 00:02:29.416
So you have some some 
vocabulary here already.

00:02:29.416 --> 00:02:31.318
You can come in to Cat-Cow.

00:02:31.318 --> 00:02:36.023
You can enjoy some 
gentle side to side motions.

00:02:36.023 --> 00:02:39.292
Maybe some wiggling of the
hips, curling the toes under,

00:02:39.292 --> 00:02:42.437
stretching through the back,

00:02:42.437 --> 00:02:45.265
back of the legs 
and the soles of the feet.

00:02:45.265 --> 00:02:47.434
We can take a second 
to rotate the wrists.

00:02:47.434 --> 00:02:51.838
So I'd like to start to 
introduce a little bit of

00:02:51.838 --> 00:02:53.373
freestyle here, right?

00:02:53.373 --> 00:02:55.675
This kind of 
listening and responding.

00:02:55.675 --> 00:02:57.978
So we're growing 
our practice here,

00:02:57.978 --> 00:03:01.248
the vocabulary, but it's not
just in kind of the shapes.

00:03:01.248 --> 00:03:03.910
It's also the way we 
approach and the way we listen.

00:03:04.795 --> 00:03:07.888
So if you need the 
structure of Cat-Cow,

00:03:07.888 --> 00:03:10.390
it's always there for you
but just veer off the railroad

00:03:10.390 --> 00:03:11.625
tracks a little bit here.

00:03:11.625 --> 00:03:14.961
Find soft, easy movement 
that feels good for your body

00:03:14.961 --> 00:03:19.661
here today, unlucky Day 13.

00:03:25.472 --> 00:03:28.271
Excellent.
And then take that same

00:03:30.210 --> 00:03:31.812
commitment to listening,

00:03:31.812 --> 00:03:34.881
just whatever dance 
you've choreographed here,

00:03:34.881 --> 00:03:36.850
take that with you 
up into Downward Dog.

00:03:36.850 --> 00:03:39.742
So resist the urge to just 
(snaps) follow my cue and

00:03:39.742 --> 00:03:42.322
get up there. 
Take your time.

00:03:45.325 --> 00:03:49.281
And when you get there,
keep going.

00:03:53.667 --> 00:03:56.436
Stretching any areas of 
the body here in Down Dog

00:03:56.436 --> 00:03:58.031
that might be tight.

00:03:59.239 --> 00:04:02.242
Committing or recommitting to
this hand to earth connection.

00:04:02.242 --> 00:04:05.866
Taking any undue 
pressure out of the wrists.

00:04:07.147 --> 00:04:10.383
In general today there's a 
sweet invitation to just keep

00:04:10.383 --> 00:04:13.820
checking in, making sure 
you're not working any harder

00:04:13.820 --> 00:04:15.388
than you need to be here.

00:04:17.658 --> 00:04:18.658
Mhmmm.

00:04:19.190 --> 00:04:21.995
And then we'll bend the knees,
inhale to look forward.

00:04:21.995 --> 00:04:23.630
And exhale, 
make your way to the top.

00:04:23.630 --> 00:04:25.855
You can take baby steps.

00:04:25.855 --> 00:04:27.134
You can do a slow crawl.

00:04:27.134 --> 00:04:28.885
We can start to hop.

00:04:28.885 --> 00:04:30.637
We meet feet hip width apart

00:04:30.637 --> 00:04:33.601
so give yourself a nice
wide base here to start today.

00:04:35.008 --> 00:04:37.811
Then relax the weight of 
the head over, Forward Fold.

00:04:37.811 --> 00:04:39.813
Take a deep breath in here.

00:04:41.882 --> 00:04:44.084
And a long breath out.

00:04:46.586 --> 00:04:49.055
Great, tuck your chin 
and ground through the feet.

00:04:49.055 --> 00:04:50.090
Start to roll up.

00:04:50.090 --> 00:04:52.325
Really feel the power of
your legs here as you

00:04:52.325 --> 00:04:53.927
stack up through the spine.

00:05:01.168 --> 00:05:05.972
Stand up nice and tall here and
on your next big breath in go

00:05:05.972 --> 00:05:09.140
ahead and reach the fingertips
all the way up towards the sky.

00:05:10.277 --> 00:05:12.012
Right hand grabs the left wrist.

00:05:12.012 --> 00:05:13.814
We think up an over, 
ground through all

00:05:13.814 --> 00:05:15.182
four corners of the feet.

00:05:15.182 --> 00:05:17.959
As you tilt to the right, 
bump the hips to the left.

00:05:19.252 --> 00:05:21.288
Then press into the feet 
to come all the way back up.

00:05:21.288 --> 00:05:23.857
Switch left hand 
grabs the right wrist.

00:05:23.857 --> 00:05:25.091
Big breath in this stretch.

00:05:25.091 --> 00:05:27.027
Think up and over as 
you lean to the left,

00:05:27.027 --> 00:05:29.362
bump the hips to the right.

00:05:29.362 --> 00:05:31.798
Good, come back to center.
Release the blind.

00:05:31.798 --> 00:05:33.266
Inhale, reach up.

00:05:33.266 --> 00:05:35.368
Exhale, float it 
down soft and easy.

00:05:35.368 --> 00:05:38.138
Fingertips moving 
towards the earth.

00:05:38.138 --> 00:05:40.273
Good, inhale, halfway lift.

00:05:40.273 --> 00:05:41.908
I'll let you decide, 
maybe you play with some

00:05:41.908 --> 00:05:44.444
airplane arms here.
Looking forward.

00:05:44.444 --> 00:05:46.546
Maybe hands on 
the thighs, the shins

00:05:46.546 --> 00:05:48.615
or fingertips on the earth.

00:05:48.615 --> 00:05:51.251
And using your exhale 
to follow it back down

00:05:51.251 --> 00:05:53.386
into your Forward Fold.

00:05:53.386 --> 00:05:54.855
Great, fingertips 
come to the earth.

00:05:54.855 --> 00:05:56.056
Bend your knees.

00:05:56.056 --> 00:05:58.225
We're gonna step 
the left foot back.

00:05:58.225 --> 00:05:59.868
Lower the left knee down

00:05:59.868 --> 00:06:01.945
and inhale, 
open up through the chest.

00:06:03.163 --> 00:06:05.799
Exhale, plant the palms,
lift that back knee up,

00:06:05.799 --> 00:06:08.401
step your right foot back,
Downward Facing Dog.

00:06:08.401 --> 00:06:10.937
Sorry, Benji, scared him.

00:06:10.937 --> 00:06:12.472
Good, take a 
deep breath in here.

00:06:12.472 --> 00:06:16.416
Claw through the 
fingertips and long breath out.

00:06:18.011 --> 00:06:21.481
Great, from here, step the 
left foot up all the way back

00:06:21.481 --> 00:06:23.817
to the lunge, and now 
lower your right knee.

00:06:23.817 --> 00:06:25.719
Just opening up 
through the hips.

00:06:25.719 --> 00:06:28.071
Welcoming some space.

00:06:29.856 --> 00:06:32.631
Open up through the chest.
Breathe in, look forward.

00:06:33.660 --> 00:06:35.577
Excellent.
Exhale, plant the palms,

00:06:35.577 --> 00:06:37.063
step the left toes back.

00:06:37.063 --> 00:06:39.702
Back to that 
Downward Facing Dog.

00:06:39.702 --> 00:06:40.600
Great.

00:06:40.600 --> 00:06:42.367
Inhale in deeply here.

00:06:43.637 --> 00:06:45.105
And exhale out 
through the mouth.

00:06:45.105 --> 00:06:46.298
Empty it out.

00:06:48.608 --> 00:06:50.043
Great. Making some space.

00:06:50.043 --> 00:06:53.113
Creating some room 
to grow, right?

00:06:53.113 --> 00:06:55.715
Here we go. Inhale, 
lift the right leg up high.

00:06:57.033 --> 00:06:59.519
Ooh, exhale, 
bend your right knee.

00:06:59.519 --> 00:07:01.429
Shift it all the way forward.

00:07:02.255 --> 00:07:04.124
Once again, lower the 
left knee to the earth.

00:07:04.124 --> 00:07:05.925
Inhale, open up 
through the chest.

00:07:05.925 --> 00:07:08.194
Draw your 
shoulder blades together.

00:07:08.194 --> 00:07:09.842
Good. From here 
we're gonna pull it back

00:07:09.842 --> 00:07:11.331
to our runners stretch.

00:07:11.331 --> 00:07:14.396
Right toes actively 
reaching towards your face here.

00:07:15.101 --> 00:07:17.170
Back toes can be 
curled or uncurled,

00:07:17.170 --> 00:07:18.771
just nice conscious footing.

00:07:18.771 --> 00:07:21.577
Pulling the right hip crease
back here for one more breath.

00:07:27.347 --> 00:07:29.949
Awesome. Then we're gonna 
roll through that right foot.

00:07:29.949 --> 00:07:32.485
We're gonna lift the 
back knee, listen carefully.

00:07:32.485 --> 00:07:34.788
We're gonna bring the right hand
over to meet the left and we're

00:07:34.788 --> 00:07:37.891
gonna continue this journey all
the way towards the left side of

00:07:37.891 --> 00:07:39.836
the mat as we come into a

00:07:39.836 --> 00:07:42.896
Standing Wide-Legged
Forward Fold.

00:07:42.896 --> 00:07:45.131
From here turn 
your toes in just a bit.

00:07:45.131 --> 00:07:46.800
If the hands 
don't come to the earth,

00:07:46.800 --> 00:07:50.370
you can work with the palms on
the thighs and you're going to

00:07:50.370 --> 00:07:51.604
need to activate your core.

00:07:51.604 --> 00:07:55.813
Whatever variation, a little
core awareness goes a long way.

00:07:57.377 --> 00:08:00.536
In time you can work to find
maybe forearms on the ground

00:08:00.536 --> 00:08:03.249
and maybe a 
relaxation through the neck

00:08:03.249 --> 00:08:05.752
so you're not 
holding or gripping.

00:08:05.752 --> 00:08:08.835
But try to meet yourself 
exactly where you are today.

00:08:08.835 --> 00:08:12.182
Bring the breath into the fold.

00:08:12.182 --> 00:08:14.127
Inhale in.

00:08:14.127 --> 00:08:17.230
Exhale, ground through the
feet, soft bend in the knees.

00:08:17.230 --> 00:08:19.466
Find your center 
as we slowly roll up.

00:08:19.466 --> 00:08:22.369
Rise up, 
take the fingertips out.

00:08:22.369 --> 00:08:26.072
This big star pose,
reach for the sky.

00:08:26.072 --> 00:08:28.675
Wiggle the fingertips,
take up space.

00:08:28.675 --> 00:08:30.386
And then here we go, Warrior II.

00:08:30.386 --> 00:08:33.046
You're gonna turn 
the right toes forward.

00:08:33.046 --> 00:08:35.415
Left to stay turned in.

00:08:35.415 --> 00:08:38.084
And here we go, 
pressing the palms down

00:08:38.084 --> 00:08:41.221
into an imaginary pillow.

00:08:42.843 --> 00:08:44.190
Why not?

00:08:44.190 --> 00:08:45.558
Stacking up through the spine.

00:08:45.558 --> 00:08:48.261
Remember a little bit of a
tendency to lean here

00:08:48.261 --> 00:08:50.431
so pull it back.
You got this.

00:08:52.065 --> 00:08:52.732
Beautiful.

00:08:52.732 --> 00:08:55.502
Then inhale, you're gonna
send the right fingertips all

00:08:55.502 --> 00:08:56.436
the way up towards the sky.

00:08:56.436 --> 00:08:58.772
Straighten that front leg and
then right fingertips continue

00:08:58.772 --> 00:09:00.907
the journey all the way back.

00:09:00.907 --> 00:09:03.309
And nice, slow, 
steady movement here,

00:09:03.309 --> 00:09:06.206
cartwheeling it all the 
way back down to your lunge.

00:09:07.380 --> 00:09:09.149
Beautiful, left hand 
comes to the earth,

00:09:09.149 --> 00:09:10.950
right fingertips 
reach up towards the sky.

00:09:10.950 --> 00:09:11.851
Big twist.

00:09:11.851 --> 00:09:14.821
Wiggle the 
right fingertips, inhale.

00:09:14.821 --> 00:09:17.157
And exhale,
bring it back to your lunge.

00:09:17.157 --> 00:09:18.258
Nice work.

00:09:18.258 --> 00:09:19.911
Here we go, 
Downward Facing Dog,

00:09:19.911 --> 00:09:22.996
plant the palms, 
step the right foot back.

00:09:22.996 --> 00:09:24.564
Pedal it out here.

00:09:24.564 --> 00:09:26.991
Big inhale in through the nose.

00:09:28.468 --> 00:09:31.188
And long exhale 
out through the mouth.

00:09:31.871 --> 00:09:33.373
You're doing great.
Let's keep going.

00:09:33.373 --> 00:09:35.204
Inhale, lift the 
left leg up high.

00:09:36.576 --> 00:09:38.077
Exhale, shift it forward.

00:09:38.077 --> 00:09:40.180
Bring that left knee 
up and in with control.

00:09:40.180 --> 00:09:41.406
Step it up.

00:09:42.582 --> 00:09:45.274
Once again, right knee 
kisses the earth softly.

00:09:46.386 --> 00:09:48.070
Inhale, open up 
through the chest.

00:09:49.550 --> 00:09:50.623
Good.

00:09:50.623 --> 00:09:53.726
Pull it back, breathe out,
flex your left toes towards your

00:09:53.726 --> 00:09:55.962
face, actively pulling 
that left hip crease back,

00:09:55.962 --> 00:09:57.146
big stretch here.

00:10:01.180 --> 00:10:02.944
You gotta bring the breath.

00:10:07.418 --> 00:10:09.943
And then here we go, 
growing the vocabulary,

00:10:09.943 --> 00:10:12.612
we're gonna roll 
through the left foot.

00:10:12.612 --> 00:10:15.114
Find that lift up from 
the pelvic floor, activate.

00:10:15.114 --> 00:10:15.815
You got it.

00:10:15.815 --> 00:10:18.485
We're gonna take the left
fingertips over to the right.

00:10:18.485 --> 00:10:20.753
You're gonna turn your left
toes in as you walk your hands

00:10:20.753 --> 00:10:24.023
towards the outer edge of 
the right side of your mat.

00:10:24.023 --> 00:10:25.024
And here we go again,

00:10:25.024 --> 00:10:28.395
Standing Wide-Legged 
Forward Fold, your version.

00:10:29.329 --> 00:10:33.299
So you can use the toes turning
in here to really accentuate

00:10:33.299 --> 00:10:37.103
this grip through the 
outer edges of your feet.

00:10:37.103 --> 00:10:38.671
Draw up through 
the inner arches.

00:10:38.671 --> 00:10:41.632
Engage the inner thighs.
Yeah, you got it.

00:10:42.653 --> 00:10:43.810
And then we can 
always bring the hands

00:10:43.810 --> 00:10:45.144
to the tops of 
the thighs here.

00:10:45.144 --> 00:10:47.416
Actually requires a 
little more core strength.

00:10:48.648 --> 00:10:51.184
Or in time we can work 
to bring the elbows down,

00:10:51.184 --> 00:10:53.553
maybe relax the 
weight of the head over.

00:10:53.553 --> 00:10:55.054
Such a therapeutic posture.

00:10:55.054 --> 00:10:58.012
Take one more deep 
inhale in, wherever you are.

00:10:59.792 --> 00:11:01.494
And then exhale, 
soft bend in the knees.

00:11:01.494 --> 00:11:05.532
Here we go, 
slowly rolling up, rising up,

00:11:05.532 --> 00:11:07.467
send the fingertips 
out left to right.

00:11:07.467 --> 00:11:09.669
Own it. Take up space.

00:11:09.669 --> 00:11:11.938
Big breath in.

00:11:11.938 --> 00:11:13.125
Long breath out.

00:11:14.001 --> 00:11:16.743
Good, inhale in, 
wiggle the fingertips.

00:11:16.743 --> 00:11:18.044
Exhale, Warrior II.

00:11:18.044 --> 00:11:20.113
We're gonna turn 
the left toes forward,

00:11:20.113 --> 00:11:21.114
bend that left knee.

00:11:21.114 --> 00:11:24.350
Sink it down into 
Virabhadrasana II.

00:11:26.758 --> 00:11:28.221
Dig into your left heel.

00:11:28.221 --> 00:11:30.223
Press into the ball 
joint of the that left big toe.

00:11:30.223 --> 00:11:32.258
You got this.

00:11:32.258 --> 00:11:34.002
Hug the low ribs in.

00:11:34.961 --> 00:11:36.470
Find your focus.

00:11:38.197 --> 00:11:39.832
Then inhale, straighten 
through that front leg,

00:11:39.832 --> 00:11:41.467
send the left 
fingertips up first.

00:11:41.467 --> 00:11:43.536
So we're really 
lifting up out of the hip.

00:11:43.536 --> 00:11:47.707
Finding that extension all
the way through the shoulder,

00:11:47.707 --> 00:11:49.442
the arm and then take it back.

00:11:49.442 --> 00:11:51.644
So think up and over,
all the way back,

00:11:51.644 --> 00:11:53.746
eventually left 
fingertips reach.

00:11:53.746 --> 00:11:55.148
Big inhale.

00:11:55.148 --> 00:11:56.950
Mindful through the neck.

00:11:56.950 --> 00:11:59.786
Exhale, from center 
bend that front knee,

00:11:59.786 --> 00:12:01.321
slow and steady 
wins the race here,

00:12:01.321 --> 00:12:05.325
cartwheel it all the 
way back down to your lunge.

00:12:05.325 --> 00:12:06.960
Lean into your right hand.

00:12:06.960 --> 00:12:10.396
We'll continue the journey.
Opening the heart to the left.

00:12:10.396 --> 00:12:13.233
Finding our twist, 
left fingertips to the sky.

00:12:13.233 --> 00:12:15.201
Wiggle the left fingertips.

00:12:15.201 --> 00:12:16.468
Breathe in.

00:12:17.337 --> 00:12:21.674
And exhale to bring it 
back down to your lunge.

00:12:21.674 --> 00:12:23.543
Beautiful, plant the palms,
step it back,

00:12:23.543 --> 00:12:24.711
Downward Facing Dog.

00:12:24.711 --> 00:12:26.646
Really claw through 
the fingertips.

00:12:26.646 --> 00:12:28.648
Little to no pressure in 
the wrists once we start

00:12:28.648 --> 00:12:31.477
getting the hang
of this hand lock. Okay?

00:12:32.251 --> 00:12:34.122
Inhale lots of love in.

00:12:35.588 --> 00:12:37.757
Exhale lots of love out.

00:12:37.757 --> 00:12:40.476
Bend your knees.
Inhale to look forward.

00:12:40.476 --> 00:12:42.729
Exhale, to make 
your way to the top.

00:12:42.729 --> 00:12:45.632
Feet hip width apart or now
let's bring them flush together

00:12:45.632 --> 00:12:48.434
if that's available to you,
zipper up through the legs.

00:12:49.399 --> 00:12:51.971
On your next breath in 
find that nice flat back,

00:12:51.971 --> 00:12:53.235
your version.

00:12:54.240 --> 00:12:56.709
And exhale to soften and fold.

00:12:57.722 --> 00:12:59.979
Root to rise here.
Inhale, reach for the sky.

00:12:59.979 --> 00:13:01.714
Big breath. Big stretch.

00:13:01.714 --> 00:13:04.784
Listen carefully, exhale, 
float the fingertips all the way

00:13:04.784 --> 00:13:07.220
back down, bend your knees.

00:13:07.220 --> 00:13:10.590
Inhale, halfway lift, 
your version once again.

00:13:10.590 --> 00:13:12.091
Hi, Benji, sweet boy.

00:13:13.652 --> 00:13:15.799
Exhale to fold.

00:13:15.799 --> 00:13:17.206
Bow the head.

00:13:17.767 --> 00:13:20.091
Alright, from here, 
we're gonna walk the feet

00:13:20.091 --> 00:13:22.438
as wide as the yoga mat.

00:13:22.438 --> 00:13:24.322
Toes are gonna spill off.

00:13:24.322 --> 00:13:26.884
Use your fingertips here 
on the earth to guide you.

00:13:26.884 --> 00:13:28.161
Inhale in.

00:13:28.161 --> 00:13:30.489
Exhale, sink nice and low.

00:13:32.712 --> 00:13:34.923
So amp up the breath here.

00:13:36.616 --> 00:13:39.519
Lift up off the heels as needed.

00:13:39.519 --> 00:13:42.021
If the heels are reaching 
down towards the earth,

00:13:42.021 --> 00:13:43.543
really, really commit to all

00:13:43.543 --> 00:13:45.736
four corners of 
the feet grounding.

00:13:46.859 --> 00:13:48.261
Then everyone, 
wherever you are,

00:13:48.261 --> 00:13:50.363
find a little lift 
from the pelvic floor.

00:13:50.363 --> 00:13:52.699
Grow nice and 
tall through the spine.

00:13:52.699 --> 00:13:54.367
Crown of the head 
lifts, lifts, lifts.

00:13:54.367 --> 00:13:58.337
Wherever you are, we're
here for three, breathe deep.

00:13:58.337 --> 00:14:00.973
Two, on the one, bring your
hands back to support you.

00:14:00.973 --> 00:14:02.642
You're gonna come 
through to a seat.

00:14:02.642 --> 00:14:04.533
Go ahead and center 
yourself on the mat.

00:14:06.285 --> 00:14:07.860
Soles of the feet 
come to the earth first,

00:14:07.860 --> 00:14:10.783
hands are gonna come together,
Anjuli Mudra at the heart

00:14:10.783 --> 00:14:12.685
and we're just going 
to start to lean back.

00:14:12.685 --> 00:14:15.054
Keeping this length 
up through the spine.

00:14:15.054 --> 00:14:18.558
Sternum lifting, lifting,
lifting up to the thumbs.

00:14:18.558 --> 00:14:20.151
So you can come

00:14:21.287 --> 00:14:24.656
just like half an inch 
to even engage the core

00:14:24.656 --> 00:14:27.366
or in time you'll find okay, 
I'm gonna come all the way back

00:14:27.366 --> 00:14:29.368
here to engage my 
full abdominal wall.

00:14:29.368 --> 00:14:32.572
So you get to grow the practice
and that's kind of the wonderful

00:14:32.572 --> 00:14:35.226
thing about the regularity of

00:14:35.226 --> 00:14:38.811
showing up is you really would

00:14:38.811 --> 00:14:41.494
be surprised how fast things

00:14:41.494 --> 00:14:44.383
evolve when you take time to

00:14:44.383 --> 00:14:47.620
show up on a regular basis.

00:14:47.620 --> 00:14:50.289
So in other words, 
this is not meant

00:14:50.289 --> 00:14:51.924
to torture you, this next ditty.

00:14:51.924 --> 00:14:55.995
This is gonna be a 
nice little goal posts,

00:14:55.995 --> 00:14:57.630
little signpost.

00:14:58.389 --> 00:15:00.199
Here we go, lean back,
if you're not already.

00:15:00.199 --> 00:15:00.900
If you are, you're like,

00:15:00.900 --> 00:15:03.696
"I'm shaking here, Adriene.
Shut up!" (laughs)

00:15:03.696 --> 00:15:06.506
Okay, keep the toes on 
the ground if you like,

00:15:06.506 --> 00:15:09.642
just lift the heels or 
lift the feet all the way up,

00:15:09.642 --> 00:15:11.544
shins parallel to the ceiling.

00:15:11.544 --> 00:15:15.081
Inhale in to reestablish this
lift up through the front body.

00:15:15.081 --> 00:15:17.049
Exhale, extend 
just the right leg.

00:15:17.049 --> 00:15:19.952
You can flex the foot or point
the toes and you're gonna turn

00:15:19.952 --> 00:15:22.822
to dial your heart and 
your hands towards the left.

00:15:22.822 --> 00:15:25.191
Inhale, 
regroup and center, lift.

00:15:25.191 --> 00:15:28.073
Exhale, twist to the right,
extend the left leg.

00:15:28.972 --> 00:15:31.130
Inhale to lift.

00:15:31.130 --> 00:15:32.999
Exhale to twist.

00:15:32.999 --> 00:15:34.867
Slow and steady.
Inhale to lift.

00:15:36.754 --> 00:15:38.222
Exhale to twist.

00:15:39.405 --> 00:15:40.826
Inhale to lift.

00:15:42.041 --> 00:15:43.810
Exhale to twist.
Feel that heat.

00:15:43.810 --> 00:15:45.344
Again, big toes can 
be on the ground here.

00:15:45.344 --> 00:15:46.472
Inhale to lift.

00:15:46.952 --> 00:15:48.229
Exhale to twist.

00:15:49.282 --> 00:15:50.375
Inhale to lift.

00:15:51.309 --> 00:15:52.528
Exhale to twist.

00:15:53.452 --> 00:15:54.647
Inhale to lift.

00:15:55.354 --> 00:15:56.576
Exhale to twist.

00:15:57.244 --> 00:15:58.384
Inhale to lift.

00:15:59.211 --> 00:16:00.336
Exhale to twist.

00:16:01.127 --> 00:16:02.491
Inhale to lift.

00:16:03.429 --> 00:16:04.363
Exhale to twist.

00:16:04.363 --> 00:16:05.968
One more time on each side. 
You got it.

00:16:05.968 --> 00:16:07.064
Inhale to lift.

00:16:07.700 --> 00:16:08.847
Exhale to twist.

00:16:09.669 --> 00:16:11.470
Inhale to lift.
Last one!

00:16:11.470 --> 00:16:12.972
Exhale to twist.

00:16:12.972 --> 00:16:14.106
Beautiful, come back to center.

00:16:14.106 --> 00:16:16.676
Use your hands to 
lift your heart up.

00:16:16.676 --> 00:16:18.678
Walk the feet as 
wide as the hips.

00:16:18.678 --> 00:16:21.247
Go ahead and hook the elbows on
the knees and allow the weight

00:16:21.247 --> 00:16:23.082
of your head to melt down.

00:16:23.082 --> 00:16:25.084
Bow your head to your heart.

00:16:27.920 --> 00:16:31.457
Take a second here to 
simply notice how you feel.

00:16:45.941 --> 00:16:47.226
Inhale in.

00:16:47.840 --> 00:16:49.976
As you exhale, 
slowly lift the head,

00:16:49.976 --> 00:16:51.978
cross the ankles, 
come back to a nice,

00:16:51.978 --> 00:16:53.579
comfortable seat.

00:16:53.579 --> 00:16:55.715
We'll take a little 
gentle twist to the right.

00:16:58.467 --> 00:17:01.721
And a little gentle 
twist to the left.

00:17:01.721 --> 00:17:03.990
Now dip, baby, dip.

00:17:03.990 --> 00:17:05.958
Come on, let's dip, baby, dip.

00:17:05.958 --> 00:17:08.561
And back to center, 
bring the palms together

00:17:08.561 --> 00:17:10.563
one last time here today.

00:17:13.366 --> 00:17:14.964
Close your eyes.

00:17:19.472 --> 00:17:22.710
I admire you for 
taking this time

00:17:22.710 --> 00:17:25.773
and space to 
be with yourself

00:17:26.987 --> 00:17:29.048
to provide yourself 
this time and space,

00:17:29.048 --> 00:17:31.050
this opportunity to grow.

00:17:32.485 --> 00:17:33.319
Great work today.

00:17:33.319 --> 00:17:36.288
Go ahead and inhale, lift the
thumbs up to the third eye.

00:17:37.723 --> 00:17:41.394
And exhale big curve in 
the spine as you bow forward.

00:17:41.394 --> 00:17:43.630
And we whisper

00:17:44.293 --> 00:17:45.730
Namaste.

00:17:47.559 --> 00:17:51.463
(upbeat gentle music)