WEBVTT

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- Hi everyone and
welcome to Dedicate,

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your 30 day yoga journey.

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I'm Adriene and this is
Benji and it's Day 3,

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 Observe.

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Let's get started.

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(bright music)

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Okey doke, my friends.
Welcome back.

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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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Take your time.

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Take a second as you
get settled in here to

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just notice how you
feel and why not?

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Let's sprinkle a little

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or a lot of gratitude
in this moment.

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First, for yourself
for showing up here today.

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And then also just, you know,
expanding that ripple effect.

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Just thinking about all of the
people around the world that are

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here actually
truly in this moment,

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in another place, but in this
moment with you supporting

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you in your practice.

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So there's a gratitude for
yourself for showing up and

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there a gratitude for those
who are supporting you

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and you are supporting
them just by being here.

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So there's this essence
that we're all connected.

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Cool. And then as you're
ready we're going to

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place the hands
gently on the knees.

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And you, my friend, get
to decide what feels best.

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Palms face up.

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Are you kind of craving a
little softness right away?

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An opening, a surrender?

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A "I'm ready for
my yoga practice.

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"Let's move it
out smooth it out."

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Or do you need a
little more grounding?

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Do you need to
connect a little downward?

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Do we need to kind of land in
this moment because maybe off

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the mat things have
been a little chaotic.

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And we're not really judging
whether it's up or down or you

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can do one up and one down.

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No judgment, we're just
observing how we feel as we

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settle in for today's session.

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So find what feels good here,
palms face up or down.

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Sit up nice and tall.

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Head over heart,
heart over pelvis.

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Find a deep breath
in as you breathe

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into all four
sides of the torso.

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See if you can find
something new with this

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big expansion
of an inhale today.

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So you can just open your mind
so you you can find something

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new that maybe you
haven't experienced yet.

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And relaxing the shoulders
down as you breathe out.

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Just kind of spiraling in
towards this moment allowing

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whatever has gone
on previously today,

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whether it's morning for
you or afternoon or evening.

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Allowing that to 

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wash away so that
you can arrive here

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in the present moment.

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And same goes for
whatever is to come.

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Whatever is on your to-do list
or whatever is in the future,

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can we allow ourselves
this time and space

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to be present?

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Can we really dedicate our
focus to what's happening

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not in the future or
not to what has happened

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but right here, right now?

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And please remember
that is a practice.

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It's not something we go.

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"Okay, cool, Adriene
thanks for the reminder.

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"I'm doing that."

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It's an intention.

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It's the time and the
attention you dedicate

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to being present
that matters most.

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I always find, you know, like
transformation and change it

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comes whenever you're ready for
that transformation or change.

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You can't make it happen.
(chuckles)

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So I think daily yoga, this
practice that you have embarked

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on, is so valuable, so
beneficial in practicing.

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Being present.

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Presence.

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When it feels right, and maybe
you have already done this,

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you can allow the
eyelids to soften or close.

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And sit up a little taller.

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Relax the shoulders
as you breathe out.

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And then I'd like to invite you
to just tuck the chin slightly a

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bit of a reverent bow
here as we consider our theme.

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The focus of today's practice.

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The food for thought.

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What does it mean 

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to reside in
the role of the observer

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on your mat?

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And what can that practice

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show us,

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reveal, lead us to?

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And we don't have
to have the answer.

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We're just asking the question.

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At the very least, you're taking
some on some valuable time here

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in a moment to just slow down.

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To turn inward.

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Again, a bit of a reverent bow
as you took your chin and just

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feel that broadening
through the back of your neck.

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Should feel really good.

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And then begin to
gently deepen your breath.

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Seeing if you can
elongate the inhalations

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and extend the exhalations.

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And the invitation is out,
it's written.

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It's handwritten.
It's not even email.

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It's handwritten with love 

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and the invitation
is to see if you can

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allow yourself
to become the observer.

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And as we allow ourselves to
become the observer inevitably

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we also realize that
we are both the observer

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and the one being observed.

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So you'll fluctuate
between those two roles.

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But I invite you to
just keep that in mind as

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we move on the mat today.

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As you're ready,
bring the hands to the heart

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gently bow the head.

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Mind intelligence 

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to the body intelligence.

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Sweet, inhale in.

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Exhale, slowly release,
open the eyes,

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fingertips come to the earth.

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What's up observer?

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Here we go.
Inhale, halfway lift.

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Fingertips out left to right.

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With your breath, sync it up.

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Exhale, palms come together.

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Anjuli Mudra at the heart.

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Now you might practice today
retaining the breath here

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as you reach behind.
Bring the palms together.

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Chin to chest and then
inhale reach for the sky.

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All the way up.

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Exhale, float it down.

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Wiggle the fingertips.

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Twice more. Inhale,
fingertips left or right.

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With the sound of your breath,
exhale, reel it in.

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Maybe pause retain the breath
as you drop chin to chest.

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Can't really talk
and retain my breath.

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Bring the hands behind.

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Good and then inhale reach
all the way up towards the sky.

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Exhale float it down.

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Once more, just with the breath.
Here we go.

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Chin to chest, reach behind.

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And exhale to release.

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Little bit of a change today.

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Inhale, reach the right arm up.

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Exhale right arm to left knee.

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Left fingertips swim behind.

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Gentle twist here.

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Inhale to lift the chest.

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(clears throat) Excuse me.

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Exhale to gently look
over your left shoulder.

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Imagine someone's
kissing you softly

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on your neck here
on the right side.

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And then all the way
back to center, you melt.

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And then we'll inhale
reach the left arm up high.

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Big stretch.

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Exhale, left palm
to the right knee.

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Right fingertips swim behind
and I say swim because we're

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integrating, right,
at each moment,

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connecting the dots and
then inhale to lift the chest.

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Exhale, gentle
twist to your right.

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See what happens
if you look past

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your right shoulder
but don't crank.

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That's why I love the
image of getting a little kiss.

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A little soft kiss on the neck.

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And don't you worry
about who's kissing you.

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It can just be your angels.

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Just a little kiss reminding
you that you're worthy of love

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and that you're loved.

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Alright, bring
it back to center.

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Let's take it all the
way through onto all fours.

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Tabletop Position.

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Move mindfully.

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Pay attention.

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How you move matters.

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From your Tabletop
Position right into Cat-Cow.

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Inhale, drop the belly,
open the chest.

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With your breath exhale,
round through.

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Chin to chest.

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Find that audible breath here.

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Inhale, drop the belly,
open your heart.

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Exhale round through.

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Claw through the fingertips.

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Chin to chest.

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Now a couple rounds on your own.

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Recognizing,
noticing how you feel.

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Establishing that connection
that relationship to your

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foundation physically
so alignment based

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but also energetically.

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Awesome, then start to
bump the hips left to right.

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Find what feels good today.

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Checking in with your body
again physically but also just

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noticing your energy level.

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And then take this little dance,
whatever it is you've cultivated

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here and make your way to
Downward Dog in your own time.

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And then checking in
here with your foundation.

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Same thing recognizing
how this feels.

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And then bend
the knees generously,

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inhale, look forward
and exhale, step.

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Hop to step.

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Grapevine any which way you
like all the way to the top.

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So really make it your own.

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And then we'll
meet in a Forward Fold.

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Feet hip width apart
or flush together today.

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Just nice conscious
footing so taking stock

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but really noticing
your patterns.

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So if you tend to
practice with the feet together,

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maybe today you take
them hip width apart.

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And, now back to the breath.

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Observing your breath.

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And then allowing a big
inhale to lift you up halfway,

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your version just
to find some length

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in the spine, in the neck.

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Remember, the neck is
an extension of the spine.

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And then use an exhale to
fold and then take your time.

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Take your time as you
slowly roll up to Mountain.

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Enjoy this move.

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Take your time.

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Slowly stacking
up through the spine.

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Grounding through the feet.

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Mountain Pose.

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Now here today I invite
you to take what you need,

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anything at all,
but just ask yourself,

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"Do I need that?"
Like, "Do I need to fidget?"

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"Do I need," and if you do,
this is your practice,

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particularly your home practice.

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You know, do what you like.

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But just be aware, observe.

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Like, "Am I kind
of going into some

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"nervous fidgeting patterns?"

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I'm not saying you are just
something that you can continue

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to look out
throughout our journey.

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And there's no shame.

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Like if you got you know fix
your pantaloons, you know,

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move your hair, that's fine.

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But just keep asking yourself,
"Do I really need that?"

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Each time you come to
Tadasana, Mountain Pose,

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it's a great opportunity to
check in with those moments.

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Just kind of like your patterns,
the moments in-between, right?

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The space in-between because
the space in-between is when the

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magic really happens. Right?

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I love Yo-Yo Ma talks about them
the moment in-between the notes.

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Maybe I'll include something
about that in the email.

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So hopefully you're here and
if you did do a lot of stuff,

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awesome, power to you.

00:13:29.041 --> 00:13:33.542
That's just about awareness and
it's my job to just keep asking

00:13:33.542 --> 00:13:37.333
questions and inviting
you to go a little deeper.

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So at the very least though

00:13:38.708 --> 00:13:40.750
we're grounding
through the feet.

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We're drawing in towards center

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a little bit by drawing
the navel in and up.

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And then I'd like for you to
consider this lift of energy

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through the front body and
then it's kind of like a loop

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it goes down the back body.

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And again, this is a lot of
what Hatha yoga is all about.

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Sun energy,
Moon energy coming together.

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Masculine, feminine,
light, dark.

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Up, down.

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What goes up must go down.

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After we expand,
what comes after that?

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Contract, so it's
a really nice way 

00:14:12.000 --> 00:14:15.208
to balance out
your energetic body 

00:14:15.208 --> 00:14:17.250
but if that's not
something that resonates for

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you, I mean, this is
stuff that we learn

00:14:18.583 --> 00:14:19.750
in strength training too.

00:14:19.750 --> 00:14:24.750
We're learning to create a brace
for the body so it can work in

00:14:27.542 --> 00:14:30.250
the best capacity,
in most functional way.

00:14:31.750 --> 00:14:35.000
So there's a lot to
chew on here. (laughs)

00:14:35.000 --> 00:14:37.542
But I want to kind of start to
introduce these things so that

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once we start to build a
vocabulary you already have

00:14:39.708 --> 00:14:41.750
them maybe living inside.

00:14:41.750 --> 00:14:45.166
Okay, let's draw
the hands to the heart.

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Take a deep breath in and lift
the sternum to the thumbs and

00:14:48.542 --> 00:14:51.875
just play with that lifting
up through the front body.

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Some of you have heard
me say this a million times,

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I'm gonna do it anyway.

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You can kind of give yourself
the image of like Kate Winslet

00:14:57.959 --> 00:15:00.417
at the front of the boat.
It's like my heart will go on.

00:15:00.417 --> 00:15:02.500
Your heart's
lifting, lifting, lifting.

00:15:02.500 --> 00:15:05.083
Your energetic
body is just at the top.

00:15:05.083 --> 00:15:07.583
Celine Dion singing
at the top of her lungs.

00:15:07.583 --> 00:15:10.166
And then the back body we
balance that out by

00:15:10.166 --> 00:15:12.417
grounding wherever we can.

00:15:12.417 --> 00:15:17.208
Shoulder blades hug in
and slide down the back body.

00:15:17.208 --> 00:15:20.250
You might tug a little
weight in your elbows down.

00:15:20.250 --> 00:15:21.834
We dig into the heels.

00:15:24.917 --> 00:15:29.583
And then now a big gust of wind
could come through the room

00:15:29.583 --> 00:15:31.333
and you would be centered.

00:15:31.333 --> 00:15:33.500
You'd balance the
up and down energy.

00:15:33.500 --> 00:15:35.875
You have that connection
or you're working toward it.

00:15:38.333 --> 00:15:40.917
Finding center.
Take one breath here.

00:15:42.250 --> 00:15:44.041
Use your exhale to
relax the shoulders

00:15:45.125 --> 00:15:47.750
and then let's let it go.
Fingertips go down.

00:15:47.750 --> 00:15:50.166
We inhale reach
for the sky to come up.

00:15:50.166 --> 00:15:52.333
Big beach ball up and overhead.

00:15:52.333 --> 00:15:53.333
Big beach ball.

00:15:53.333 --> 00:15:55.625
Exhale, you're
gonna bend your knees.

00:15:55.625 --> 00:15:57.208
Right fingertips
are gonna go forward,

00:15:57.208 --> 00:15:58.708
left fingertips
are going to go back.

00:15:58.708 --> 00:16:00.875
Open twist to the left.

00:16:00.875 --> 00:16:03.542
'Kay, keep the loop
of energy up and down

00:16:03.542 --> 00:16:04.875
through the front
and back buddy.

00:16:04.875 --> 00:16:06.375
Here we go, inhale.

00:16:06.375 --> 00:16:08.917
Reach it back up through center.

00:16:08.917 --> 00:16:10.792
Exhale, bend your knees.

00:16:10.792 --> 00:16:12.708
Big open twist to the right.

00:16:12.708 --> 00:16:14.792
Right fingertips back,
left fingertips forward,

00:16:14.792 --> 00:16:15.875
breathe.

00:16:17.875 --> 00:16:19.291
Awesome, come back to center.

00:16:19.291 --> 00:16:20.875
Inhale to reach it up.

00:16:21.750 --> 00:16:23.834
Wiggle the fingertips
as you bend the knees,

00:16:23.834 --> 00:16:25.375
rain it down.

00:16:27.041 --> 00:16:28.834
Inhale, halfway lift.

00:16:28.834 --> 00:16:30.166
Find length in the neck.

00:16:31.208 --> 00:16:33.291
Reach through the crown.

00:16:33.291 --> 00:16:36.875
And exhale to soften
everything and Forward Fold.

00:16:36.875 --> 00:16:39.625
Awesome work. You're gonna bend
the knees, plant the palms here,

00:16:39.625 --> 00:16:42.417
step the right toes back,
step the left toes back.

00:16:42.417 --> 00:16:43.834
I'm gonna give you a
break on the Planks today

00:16:43.834 --> 00:16:45.417
so come all
the way to the belly.

00:16:46.333 --> 00:16:48.291
Awesome, press into
the tops of the feet.

00:16:48.291 --> 00:16:50.375
Squeeze the elbows
into the side body.

00:16:50.375 --> 00:16:54.125
Inhale, tuck the chin,
unfurl or on curl

00:16:54.125 --> 00:16:56.458
as you inhale, Baby Cobra.

00:16:57.500 --> 00:16:59.500
Exhale, forehead kisses the mat.

00:17:00.458 --> 00:17:02.500
Twice more, inhale.

00:17:02.500 --> 00:17:04.583
Rolling up slowly.

00:17:05.583 --> 00:17:06.959
Exhale to release.

00:17:06.959 --> 00:17:08.792
On the third one,
listen carefully.

00:17:08.792 --> 00:17:10.125
Press into your foundation.

00:17:10.125 --> 00:17:12.792
Inhale, roll up.

00:17:13.792 --> 00:17:16.834
And then when you feel like
you've hit a nice place where

00:17:16.834 --> 00:17:18.834
you're not muscling
through the arms,

00:17:18.834 --> 00:17:21.083
you're going to lift
the palms all the way up.

00:17:21.083 --> 00:17:22.208
Breathe.

00:17:22.208 --> 00:17:23.917
Strengthening the
back body mindfully.

00:17:23.917 --> 00:17:26.375
You shouldn't be clenching
or holding or in pain here.

00:17:26.375 --> 00:17:28.125
If you are, just
come down a little bit.

00:17:29.000 --> 00:17:30.583
Awesome, inhale.

00:17:30.583 --> 00:17:33.500
Lift your figurative heart space
up between your shoulder blades

00:17:33.500 --> 00:17:37.500
just a little high rise and
then catch a wave and fall.

00:17:37.500 --> 00:17:39.125
Great. Forehead to the mat.

00:17:39.792 --> 00:17:40.834
Great work.

00:17:40.834 --> 00:17:43.375
Curl the toes and lift the
kneecaps, tone the quads.

00:17:43.375 --> 00:17:45.834
Here you go.
Inhale in. Big transition.

00:17:45.834 --> 00:17:49.708
Exhale, press up
to Plank or all fours.

00:17:49.708 --> 00:17:53.500
Inhale, and again, exhale,
Downward Facing Dog.

00:17:54.583 --> 00:17:55.708
Awesome work.

00:17:57.125 --> 00:17:58.708
Pedal it out here.

00:17:59.375 --> 00:18:02.500
Find a little
more depth of breath.

00:18:02.500 --> 00:18:04.375
Whatever that means to you.

00:18:04.375 --> 00:18:10.250
Spiraling back to your heart's
song listening to your breath is

00:18:10.250 --> 00:18:13.208
a practice of listening to the
wisdom of the heart. Right?

00:18:13.208 --> 00:18:15.291
Instead of your brain.

00:18:17.083 --> 00:18:19.417
So if that's not motivation
to breathe and listen to your

00:18:19.417 --> 00:18:20.583
breath I don't know what is.

00:18:21.417 --> 00:18:22.083
It's what I love about it.

00:18:22.083 --> 00:18:23.959
It's like we talked
about it and Discern.

00:18:23.959 --> 00:18:25.708
It's like we're recognizing why.

00:18:25.708 --> 00:18:27.708
We're not just breathing
deep in yoga because

00:18:27.708 --> 00:18:30.125
that's what you're doing yoga. 
But why?

00:18:30.125 --> 00:18:32.583
What's the connection?

00:18:32.583 --> 00:18:36.000
And from that little
conversation comes I think the

00:18:36.000 --> 00:18:39.750
real benefits which
are unique to everyone.

00:18:40.667 --> 00:18:42.083
Okay, ground
through the left heel.

00:18:42.083 --> 00:18:44.333
Here we go, inhale.
Lift the right leg up high.

00:18:44.333 --> 00:18:47.625
Dial the right toes down.
You got this. Baby pulses.

00:18:47.625 --> 00:18:50.834
Right heel just baby
pulses up towards the sky.

00:18:50.834 --> 00:18:51.917
Claw through the fingertips.

00:18:51.917 --> 00:18:53.417
If this is too
much for your body,

00:18:53.417 --> 00:18:56.000
gently come down on to
your left knee and do it here.

00:18:59.291 --> 00:19:01.875
Now coming back to
the role of the observer.

00:19:02.708 --> 00:19:04.417
What's going on in your face?

00:19:05.458 --> 00:19:07.500
What's going on
with your breath?

00:19:09.208 --> 00:19:13.583
Can we maintain shoulder
stability by drawing

00:19:13.583 --> 00:19:18.291
the upper arm bones out?
Biceps towards the face.

00:19:18.291 --> 00:19:21.083
Baby pulses for three, two, one.

00:19:21.083 --> 00:19:22.375
Awesome way to get strong.

00:19:22.375 --> 00:19:24.166
Squeeze the right
knee all the way up and in.

00:19:24.166 --> 00:19:26.417
We're going to come off those
wrists by bringing the right

00:19:26.417 --> 00:19:29.125
foot forward,
pivoting on the back.

00:19:29.125 --> 00:19:30.417
Front knee over front ankle.

00:19:30.417 --> 00:19:33.291
So front knee is bent and we're
gonna roll it up and as you roll

00:19:33.291 --> 00:19:35.750
up, keep the left
inner thigh engaged.

00:19:36.917 --> 00:19:41.291
Yes, so much energy and
power when we really connect

00:19:41.291 --> 00:19:43.500
to that which we already have.

00:19:44.959 --> 00:19:47.291
Hands can come to the waistline
if you're feeling a little off

00:19:47.291 --> 00:19:50.458
balance today otherwise
take the arms all the way up.

00:19:50.458 --> 00:19:52.041
Warrior I.

00:19:52.041 --> 00:19:53.625
Big breath in, inhale.

00:19:54.542 --> 00:19:56.542
Exhale, Warrior II.
You got this.

00:19:58.250 --> 00:20:00.166
Widen your
stance if you need to.

00:20:00.166 --> 00:20:01.500
Find that loop of energy.

00:20:01.500 --> 00:20:03.208
Lifting up through
the front body,

00:20:03.208 --> 00:20:04.750
grounding through the back body.

00:20:05.583 --> 00:20:07.166
Here we go, inhale in.

00:20:07.166 --> 00:20:09.917
This time exhale, we're
gonna bend the right elbow.

00:20:09.917 --> 00:20:12.041
Slowly bring it to the
top of the right thigh.

00:20:12.750 --> 00:20:15.834
Then take your left hand to your
right rib cage and you're gonna

00:20:15.834 --> 00:20:17.625
imagine you're
smearing some honey

00:20:17.625 --> 00:20:21.083
or some delicious substance.

00:20:21.083 --> 00:20:22.959
Hey-o, first
Hey-o of the series.

00:20:22.959 --> 00:20:26.291
Okay, so smooth
you're delicious (laughs).

00:20:27.708 --> 00:20:28.917
Let's stick to the honey.

00:20:30.291 --> 00:20:32.500
But then there's
the issue of the bees.

00:20:32.500 --> 00:20:35.792
Okay, but let's
smooth something.

00:20:35.792 --> 00:20:38.542
Just an image,
all across the belly.

00:20:38.542 --> 00:20:40.041
Hopefully this will
help you remember this.

00:20:40.041 --> 00:20:42.500
This spiral, all the way up.

00:20:43.333 --> 00:20:46.542
So heart's working to
spiral up towards the sky

00:20:48.166 --> 00:20:51.125
without collapsing
in the right shoulder,

00:20:51.125 --> 00:20:53.333
right neckline so
keep it nice and long.

00:20:54.083 --> 00:20:58.125
Charge, engage your left inner
thigh and then find that loop.

00:20:59.625 --> 00:21:01.375
Extended Side Angle.

00:21:01.375 --> 00:21:03.792
So wonderful for
connecting with Dunda.

00:21:03.792 --> 00:21:05.708
Creating a healthy
flow of energy that runs

00:21:05.708 --> 00:21:07.250
up and down the spine.

00:21:07.250 --> 00:21:09.667
Strengthening the
glutes while opening the hips.

00:21:09.667 --> 00:21:11.750
You can stay here or inhale,

00:21:11.750 --> 00:21:14.125
send your left
fingertips to the sky.

00:21:14.125 --> 00:21:16.250
If you want a little more,
just a little more heat,

00:21:16.250 --> 00:21:18.708
you might try sending
your right fingertips

00:21:18.708 --> 00:21:20.583
all the way down to the earth.

00:21:22.000 --> 00:21:25.208
Breathe into your belly,
strong legs,

00:21:25.208 --> 00:21:27.208
open your heart
for one more breath.

00:21:27.208 --> 00:21:28.792
Big inhale.

00:21:28.792 --> 00:21:31.417
Exhale, take your
left fingertips down,

00:21:31.417 --> 00:21:34.583
pass through your heart
space all the way through.

00:21:34.583 --> 00:21:36.291
We're going to
pivot on the back foot.

00:21:36.291 --> 00:21:38.166
We're gonna open
up the right foot just a bit

00:21:38.166 --> 00:21:40.250
so take a nice wide stance.

00:21:40.250 --> 00:21:43.834
And then you guessed it,
big open twist to your right.

00:21:43.834 --> 00:21:46.250
Reach right
fingertips to the sky.

00:21:46.250 --> 00:21:49.041
Breathe into the belly.
Reach back with your left heel.

00:21:49.875 --> 00:21:51.000
You got it.
One more breath.

00:21:51.000 --> 00:21:52.792
Wiggle the right fingertips.

00:21:52.792 --> 00:21:56.458
Exhale bring it
all the way down.

00:21:56.458 --> 00:21:58.667
Plant the palms,
step the right toes back,

00:21:58.667 --> 00:22:00.458
Plank or Half Plank.

00:22:00.458 --> 00:22:01.917
Lets get out of here,
I promised.

00:22:01.917 --> 00:22:04.625
Inhale, look forward exhale
slowly lower to the belly.

00:22:05.625 --> 00:22:07.667
Inhale, Baby Cobra.

00:22:07.667 --> 00:22:08.750
Inhale, lift up.

00:22:09.917 --> 00:22:11.625
Exhale, soften and bow.

00:22:12.708 --> 00:22:15.083
Curl the toes under.
Lift the knee caps.

00:22:15.083 --> 00:22:17.208
Here you go, inhale.

00:22:17.208 --> 00:22:19.458
Exhale press up to
Half Plank or Plank.

00:22:20.542 --> 00:22:23.542
Inhale, and again, exhale,
Downward Dog.

00:22:26.458 --> 00:22:28.333
Observe your breath.

00:22:31.250 --> 00:22:33.000
Spread the fingers wide.

00:22:35.625 --> 00:22:38.000
Anchor through the right heel.

00:22:38.000 --> 00:22:39.083
Here we go with the breath.

00:22:39.083 --> 00:22:42.458
Inhale, lift the left leg up
high, Three-Legged Dog.

00:22:42.458 --> 00:22:45.583
So hugging,
connecting to that foundation.

00:22:45.583 --> 00:22:47.708
Hugging to the midline.

00:22:47.708 --> 00:22:49.834
So we're not collapsing in
the right side of the body.

00:22:49.834 --> 00:22:51.333
We're clawing
through the fingertips to

00:22:51.333 --> 00:22:52.917
take pressure out of the wrists.

00:22:54.041 --> 00:22:56.458
And then dial the left
toes down, baby pulses.

00:22:56.458 --> 00:22:57.583
You got this.

00:22:59.166 --> 00:23:03.291
Building in moments of challenge
so that you can practice.

00:23:04.291 --> 00:23:06.959
How do I treat myself?

00:23:06.959 --> 00:23:09.000
How do I react in moments

00:23:10.792 --> 00:23:12.667
of challenging, heated moments?

00:23:13.500 --> 00:23:16.083
Can I stay calm?
Present?

00:23:17.250 --> 00:23:21.750
Can I reside in the role
of the observer as I grow?

00:23:24.000 --> 00:23:26.417
You're doing great.
You're here for three, two, one.

00:23:26.417 --> 00:23:28.125
Here we go. Nice work.

00:23:28.125 --> 00:23:29.959
Squeeze the left knee
all the way up and in.

00:23:29.959 --> 00:23:32.458
Squeeze, squeeze, squeeze and
then step it all the way up.

00:23:32.458 --> 00:23:35.000
Nice low lunge.
We'll come off the wrists.

00:23:35.000 --> 00:23:37.417
Here we go,
pivoting on the back foot.

00:23:37.417 --> 00:23:39.834
Front the over front ankle.

00:23:39.834 --> 00:23:41.917
Particularly if you've been
practicing for a long time,

00:23:43.208 --> 00:23:46.667
you have an opportunity here to
create the strongest base

00:23:46.667 --> 00:23:49.250
for Warriors that ever existed.

00:23:49.250 --> 00:23:52.917
No, (chuckles) that maybe you've
ever done before by rolling up

00:23:52.917 --> 00:23:54.792
you can really
ground to the feet.

00:23:54.792 --> 00:23:58.834
You can imagine drawing your
feet into center as you keep

00:23:58.834 --> 00:24:00.208
that front knee
over the front ankle,

00:24:00.208 --> 00:24:02.583
also building stability
in the knee this way,

00:24:02.583 --> 00:24:04.417
and roll up through the spine.

00:24:05.959 --> 00:24:07.166
Yes.

00:24:07.166 --> 00:24:09.166
Hands come to the waistline,
if you need.

00:24:10.125 --> 00:24:12.583
If you like I should say.

00:24:12.583 --> 00:24:14.500
Or fingertips
reach up to the sky.

00:24:16.375 --> 00:24:18.000
Now as you bring
the fingertips up,

00:24:18.000 --> 00:24:20.875
you have to claw through the
outer edge of that back foot.

00:24:20.875 --> 00:24:22.583
Everything
working together as one.

00:24:22.583 --> 00:24:23.959
Negotiating.

00:24:26.917 --> 00:24:28.458
Beautiful, inhale in.

00:24:28.458 --> 00:24:30.250
Maybe looking up.

00:24:30.250 --> 00:24:32.834
And then exhale,
Warrior II, opening out.

00:24:35.458 --> 00:24:37.000
Find that loop of energy.

00:24:42.625 --> 00:24:45.166
Staying with your
breath returning to the breath.

00:24:46.250 --> 00:24:48.250
Head over heart,
heart over pelvis.

00:24:50.000 --> 00:24:52.291
So mindful.
So beautiful. So caring.

00:24:52.291 --> 00:24:53.458
Take one more breath.

00:24:54.667 --> 00:24:57.792
Exhale, bend your left elbow.

00:24:57.792 --> 00:25:00.375
Bring it to the
top of the left thigh.

00:25:00.375 --> 00:25:03.375
Left hip crease pulls back just
a bit as you claw through the

00:25:03.375 --> 00:25:06.458
outer edge of your back foot so
you can create some space here

00:25:07.125 --> 00:25:11.208
and then take the right hand
to your left rib

00:25:12.708 --> 00:25:14.375
 and schmear.

00:25:14.375 --> 00:25:18.667
Find something to smooth
across your rib cage (laughs).

00:25:18.667 --> 00:25:21.458
I think I'm going to get in
trouble for this one but smear

00:25:21.458 --> 00:25:23.583
some beautiful (chuckles)

00:25:24.667 --> 00:25:27.083
honey and open your
chest up towards the sky.

00:25:29.542 --> 00:25:31.583
So this is big and if you're new
to the practice you're going to

00:25:31.583 --> 00:25:33.583
get very far so
be patient, be kind,

00:25:33.583 --> 00:25:35.458
and that's why this
power of touch goes a long way.

00:25:35.458 --> 00:25:37.291
Just kind of
opening, opening, opening.

00:25:37.291 --> 00:25:39.250
Keep the right
inner thigh engaged.

00:25:39.250 --> 00:25:40.458
Super important.

00:25:40.458 --> 00:25:43.041
Tailbone reaching
down, down, down.

00:25:43.041 --> 00:25:45.000
Heart lifting up. That loop.

00:25:46.542 --> 00:25:48.583
Then I'm not collapsed in the
neck here or the shoulder

00:25:48.583 --> 00:25:51.000
so I can take my right
fingertips up towards the sky.

00:25:51.000 --> 00:25:52.917
Take your time.
Move with your breath.

00:25:54.542 --> 00:25:56.250
Beautiful, beautiful.

00:25:57.542 --> 00:26:01.667
Remember, creating a
100% full body experience,

00:26:01.667 --> 00:26:03.083
not moving parts.

00:26:03.083 --> 00:26:05.083
Working one body
part of your time.

00:26:07.375 --> 00:26:09.667
But working
with the body as one.

00:26:09.667 --> 00:26:12.208
If you want take in the left
fingertips all the way down.

00:26:13.250 --> 00:26:14.458
This will challenge your breath

00:26:14.458 --> 00:26:16.583
so you will breathe
down into the belly.

00:26:17.834 --> 00:26:19.375
Slow and with control.

00:26:24.500 --> 00:26:26.708
Good, then inhale in again.

00:26:26.708 --> 00:26:28.834
Use your exhale to take
your right hand through

00:26:28.834 --> 00:26:30.500
close to your heart space.

00:26:30.500 --> 00:26:33.250
Bring it all the way
down to the ground with care.

00:26:33.250 --> 00:26:35.000
You're going to pivot
on your back foot,

00:26:35.000 --> 00:26:36.458
walk the left foot
out just a bit.

00:26:36.458 --> 00:26:38.083
Just to give
yourself a wider base.

00:26:38.083 --> 00:26:40.417
Then right hand to
the earth and here you go,

00:26:40.417 --> 00:26:42.250
big open twist to the left.

00:26:42.250 --> 00:26:43.625
Oh, yeah.

00:26:43.625 --> 00:26:45.875
Back knee can be
lowered if you need.

00:26:45.875 --> 00:26:47.458
Breathe into your belly.

00:26:47.458 --> 00:26:49.583
Imagine there's a little bell
up there and you're gonna reach,

00:26:49.583 --> 00:26:52.000
reach, reach and try to ring
the bell with your fingers.

00:26:52.000 --> 00:26:54.792
So wiggle
your fingertips, inhale.

00:26:54.792 --> 00:26:58.208
And then exhale, bring
it all the way back down.

00:26:58.208 --> 00:27:00.417
Awesome work.
Plant the palms. Step it back.

00:27:00.417 --> 00:27:02.083
You're gonna go straight to
Downward Dog here

00:27:02.083 --> 00:27:03.375
and just pedal it out.

00:27:04.875 --> 00:27:06.959
Deep breath in through the nose.

00:27:06.959 --> 00:27:09.959
Long breath out
through the nose or mouth.

00:27:11.291 --> 00:27:12.166
One more just like that.

00:27:12.166 --> 00:27:14.250
Big inhale in
through the nostrils.

00:27:15.083 --> 00:27:18.750
And then long exhale
to let something go.

00:27:20.375 --> 00:27:22.000
Awesome. From here you're going

00:27:22.000 --> 00:27:23.792
to step to the
center of your mat,

00:27:23.792 --> 00:27:24.792
just the center of your mat.

00:27:24.792 --> 00:27:26.875
Feet hip-width
apart or flush together,

00:27:26.875 --> 00:27:29.750
doesn't matter to me.
Just nice conscious footing,

00:27:29.750 --> 00:27:31.083
toes pointing forward.

00:27:32.291 --> 00:27:35.458
As you're ready, inhale,
let's take it up halfway.

00:27:35.458 --> 00:27:38.458
Nice flat back position,
long neck.

00:27:38.458 --> 00:27:40.500
And then exhale to
soften and release.

00:27:41.917 --> 00:27:43.041
Root to rise here.

00:27:43.041 --> 00:27:45.792
Send the fingertips
forward as you inhale,

00:27:45.792 --> 00:27:47.583
reach up and back.

00:27:47.583 --> 00:27:51.041
Maybe slight back bend here as
you lift your heart to the sky

00:27:51.041 --> 00:27:54.834
and then exhale hands to heart,
Mountain Pose.

00:27:54.834 --> 00:27:57.291
Take what you need here.

00:27:57.291 --> 00:27:58.667
Leave what you don't.

00:28:03.542 --> 00:28:05.875
Close your eyes.
Observe your breath.

00:28:17.792 --> 00:28:19.750
Then gently open your eyes.

00:28:19.750 --> 00:28:23.708
Keep your chin lifted and
without looking down, okay?

00:28:24.583 --> 00:28:27.166
So you know you're gonna take
your eyeballs and you're gonna

00:28:27.166 --> 00:28:30.083
put them on the
soles of your feet. Right?

00:28:30.667 --> 00:28:33.458
And you're just gonna pop them
down there and you can look at

00:28:33.458 --> 00:28:35.417
the video if you like
but try not to look down.

00:28:35.417 --> 00:28:37.875
You're gonna put your eyeballs
on the soles of your feet.

00:28:38.750 --> 00:28:42.500
As Mr. Shakespeare once wrote,
"See feelingly."

00:28:42.500 --> 00:28:45.583
You don't need to look down.
Draw the feet together.

00:28:47.125 --> 00:28:47.959
No need to look down.

00:28:47.959 --> 00:28:50.291
If you did look down,
no worries.

00:28:50.291 --> 00:28:52.834
This is a learning experience.
It's beautiful.

00:28:52.834 --> 00:28:56.500
Isn't it so cool that we're all
participating in this beautiful

00:28:56.500 --> 00:28:59.959
learning experience where in the
end the benefits are we just get

00:28:59.959 --> 00:29:02.500
stronger, leaner, more
flexible, have more energy?

00:29:02.500 --> 00:29:05.250
Like, it's just, it's a
win-win so remember that.

00:29:07.125 --> 00:29:08.708
Not here to do the yoga.

00:29:08.708 --> 00:29:10.792
We're here to
have an experience.

00:29:12.458 --> 00:29:15.000
So feet are together.

00:29:15.000 --> 00:29:16.208
We'll shift the
weight to the left foot.

00:29:16.208 --> 00:29:17.500
Again, try not to look down.

00:29:17.500 --> 00:29:20.792
Your foot knows
what to do, okay?

00:29:20.792 --> 00:29:22.500
Left foot grounds.

00:29:22.500 --> 00:29:24.750
Slowly we're going to
lift the right heel up.

00:29:24.750 --> 00:29:27.583
Maybe right knee up to
Standing One-Legged Tadasana

00:29:27.583 --> 00:29:29.917
but that's up to you.
Maybe we're a little tight here.

00:29:29.917 --> 00:29:31.208
Maybe our balance is off today.

00:29:31.208 --> 00:29:33.625
So we might just keep
a big toe on and ground.

00:29:35.125 --> 00:29:37.917
Okay, if you're in a
Standing One-Legged Tadasana,

00:29:37.917 --> 00:29:40.625
you might lift the chest.
Find that loop of energy.

00:29:40.625 --> 00:29:42.834
Take your right foot
and bring it in

00:29:42.834 --> 00:29:44.542
towards the inseam of your leg.

00:29:44.542 --> 00:29:48.125
Maybe heel comes all the way up
towards the base of the spine.

00:29:49.000 --> 00:29:53.250
Or maybe below the knee or if
you're on the big toe you can

00:29:53.250 --> 00:29:56.041
just open the hip here and
keep the big toe on the ground.

00:29:57.125 --> 00:29:59.667
Okay, so we're
coming into your version

00:29:59.667 --> 00:30:02.375
of Vrksasana today, Tree Pose.

00:30:02.375 --> 00:30:06.917
Our last shape where we get to
practice being in the role of

00:30:06.917 --> 00:30:09.208
the observer on our mat today.

00:30:09.208 --> 00:30:11.750
So find that loop of
energy wherever you are.

00:30:12.834 --> 00:30:14.250
Stand up nice and tall.

00:30:14.250 --> 00:30:16.750
So instead of collapsing
into your standing leg,

00:30:16.750 --> 00:30:18.000
you're lifting up out of it.

00:30:19.125 --> 00:30:21.417
And then I'm going to quiet down
for a second and allow you to

00:30:21.417 --> 00:30:23.000
just listen to the
sound of your breath.

00:30:24.041 --> 00:30:27.834
Find a focus out in front if
you need a challenge today,

00:30:27.834 --> 00:30:30.667
send your focus all
the way up towards the sky.

00:30:31.750 --> 00:30:34.875
And if you need more,
close your eyes.

00:30:52.250 --> 00:30:54.333
Now don't decide where it ends.

00:30:58.375 --> 00:31:01.125
Maybe you take
it into a variation.

00:31:09.166 --> 00:31:11.875
And then when you're ready,
follow your breath,

00:31:11.875 --> 00:31:15.000
whatever that means to you, all
the way back to Mountain Pose.

00:31:19.333 --> 00:31:21.458
Inhaling deeply when you land.

00:31:22.375 --> 00:31:23.959
And exhale completely.

00:31:25.250 --> 00:31:27.583
Now try not to look down
but if the feet have

00:31:27.583 --> 00:31:29.500
come apart,
bring them together.

00:31:29.500 --> 00:31:30.875
And we'll do the same
thing on the other side.

00:31:30.875 --> 00:31:32.875
You're doin' awesome.
Stick with it.

00:31:32.875 --> 00:31:34.333
Nice smooth breaths.

00:31:34.333 --> 00:31:35.750
Lifting left heel up.

00:31:36.917 --> 00:31:38.250
You might stay here.

00:31:40.375 --> 00:31:42.250
Taking everything
we've learned thus far

00:31:42.250 --> 00:31:44.542
and putting it into this moment.

00:31:44.542 --> 00:31:46.083
Putting it into that right foot.

00:31:47.291 --> 00:31:48.875
Hugging into the midline.

00:31:50.625 --> 00:31:53.041
Maybe you take it to the
Standing One-Legged Tadasana.

00:31:54.542 --> 00:31:57.875
And then maybe you find a
version of Tree that you've

00:31:57.875 --> 00:31:59.417
never done before on this side.

00:31:59.417 --> 00:32:01.000
Maybe heel all the way up.

00:32:01.000 --> 00:32:02.500
Maybe on the calf.

00:32:02.500 --> 00:32:04.959
Maybe big toe's on the ground.

00:32:04.959 --> 00:32:07.083
And then same thing, I'm going
to quiet down so that you can

00:32:07.083 --> 00:32:10.792
really allow your soundtrack
to be the sound of your breath.

00:32:11.875 --> 00:32:12.834
Take it away.

00:32:36.583 --> 00:32:40.458
And taking a last beat
here to take a variation.

00:32:42.000 --> 00:32:44.458
Arms up, arms behind.

00:32:44.458 --> 00:32:46.041
Maybe you don't move an inch.

00:32:49.625 --> 00:32:53.166
And then following your breath
to take it all the way down.

00:32:53.166 --> 00:32:56.417
And if you fall,
we'll catch you. Don't worry.

00:32:57.333 --> 00:32:58.875
Falling is part of the game.

00:32:58.875 --> 00:33:01.583
So if we learn to fall
gracefully in yoga

00:33:01.583 --> 00:33:03.542
or learn to love
ourselves through the fall

00:33:03.542 --> 00:33:05.959
instead of feeling
shame or embarrassment

00:33:08.750 --> 00:33:10.542
you don't need me
to tell you the rest.

00:33:10.542 --> 00:33:12.166
It's good stuff.

00:33:12.166 --> 00:33:14.291
We'll meet in Mountain Pose.

00:33:14.291 --> 00:33:16.000
Palms together, Anjuli Mudra.

00:33:17.750 --> 00:33:19.333
So stand up nice and tall here.

00:33:19.333 --> 00:33:21.000
Take one last breath in.

00:33:22.291 --> 00:33:25.291
And as you exhale,
relax the shoulders down

00:33:25.291 --> 00:33:27.291
and bow your head to your heart.

00:33:30.625 --> 00:33:32.667
Before we sign off today, 

00:33:34.083 --> 00:33:37.458
take one final quiet moment

00:33:40.250 --> 00:33:41.542
to observe the breath,

00:33:45.417 --> 00:33:46.834
observe the body,

00:33:49.583 --> 00:33:51.750
and observe the mind.

00:34:03.834 --> 00:34:05.208
Inhale in.

00:34:07.208 --> 00:34:10.250
And exhale out.
You're done. Awesome work.

00:34:12.000 --> 00:34:13.667
We quietly whisper,

00:34:17.041 --> 00:34:18.708
Namaste.

00:34:21.750 --> 00:34:25.375
(bright music)