WEBVTT

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- Hello my sweet 
friends and welcome.

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It is day two of 
your yoga revolution.

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Today we're gonna 
practice moving with intention,

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building on 
yesterday's practice,

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

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(light music)

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Alright my friends, let's begin

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in a nice, 
comfortable seat today.

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Sit up nice and 
tall, and right away,

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draw the hands 
together, Anjali Mudra

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at the heart, prayer position.

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And notice how 
this makes you feel.

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You might even 
close your eyes here.

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And then take a moment 
to consider why you're here.

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What led you to this moment?

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Set a little intention 
for the next 30 days.

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Let it be kind.

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Let it be thoughtful.

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And it can just be simply,

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I want to get 
through the 31 days.

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Just take a moment to connect

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to why you're here basically.

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And then take a deep breath in.

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And exhale, 
relax your shoulders.

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Then bat the eyelashes 
open, and release the hands

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to the knees, so it's not 
really what you came up with,

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but it's the act 
of just connecting

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and allowing the mind and the
body to come together and say,

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"Yes, okay, I'm here."

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So that awareness is key.

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So we inhale, press 
the palms into the knees

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and lift the chest here.

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And exhale, chin to chest, 
rounding through the spine.

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So today's practice is 
about moving with intention.

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As you inhale, lift the heart.

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And exhale, 
round through the spine.

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So just explore 
that in your body.

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For me, it's about 
slowing down and moving

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from a place of connect.

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So, we jerk ourselves 
around plenty off the yoga mat,

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and we are rushed and rushed 
and rushed off the yoga mat,

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and then we come on the yoga mat

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and then we do the same thing, 
so can we slow it down here?

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And really set our 
sights on moving from a place

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of connect for the next 30 days,
whatever that means to you.

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It could be really 
moving from your center,

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maybe more 
anatomically you consider

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really moving from 
your core, from your middle.

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But maybe it's 
moving with a kindness.

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This idea of being 
gentle and kind with yourself

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on the yoga mat, so 
that you're gentle and kind

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with yourself, and with 
others, off the yoga mat.

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Do one more spinal flex
here, think Cat-Cow here,

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so really articulate 
through the spine,

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as you inhale, lift your heart.

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And exhale, draw 
your chin to your chest.

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(exhaling breath)

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Great, inhale, come 
all the way back up.

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We'll squeeze the 
shoulders up to the ears

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with a big inhale.

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Then exhale, drop 'em down.

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Two more, inhale, 
squeeze and lift.

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Exhale, drop it like it's hot.

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And one more, 
inhale, squeeze and lift.

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And exhale, relax.

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Beautiful, chin to chest here,

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we're just gonna draw U's,

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U's (laughs), U 
shapes with the nose,

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so drawing all the 
way up to one side,

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and then down through center,

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and all the way 
up to the other side.

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And down through center.

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And even here are you 
just kind of mastering

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the task of 
drawing U's with the nose

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or can you really 
move with intention?

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Feel it out.

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As I said yesterday, we 
are really not here to do yoga.

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We'll use the tools of 
yoga, but we'll use them

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to create an experience.

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Mmmmmm.

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Alright, we'll 
come back to center.

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Bring the head above the heart,

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the heart right 
above the pelvis.

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Take a deep breath in.

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Then send the hands out long.

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Exhale, come 
forward onto all fours.

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(exhaling breath)

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When you get there, really 
set yourself up for greatness,

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so spread the fingertips, 
wrists underneath the shoulders,

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knees directly 
underneath the hip points.

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Then we're gonna 
curl the toes under today,

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and come into that hovering 
table to light a little fire

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in the belly, so here we go,

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press away from your yoga mat.

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Everyone really 
lift up between the space

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in the upper back body 
between your shoulder blades.

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So lift the back 
body up towards the sky,

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so we're not collapsed here.

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And here we go, inhale in, 
gaze straight down.

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Exhale, lift the knees 
and let them hover for five.

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Tops of the shoulders 
draw away from the ears, four.

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Long, beautiful neck, three.

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Two, and one, beautiful.

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Slowly lower the knees down, 
come to the tops of the feet.

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Elbows are gonna go 
right where the hands are here

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for Heart to Earth Pose.

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So keep the fingerprints 
firmly rooted on the mat,

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and then slowly begin 
to walk the knees towards

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the back edge, keep 
the elbows firmly planted,

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and slowly release 
forehead to the earth.

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Tailbone and hip creases 
reach up towards the sky,

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and then we melt the heart down.

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Now start to tap into 
a buoyant breath here.

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See if you can 
extend the inhalations

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and extend the 
exhales as we start to open up

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through the 
chest, the shoulders.

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Again, keep clawing into the 
ground with your fingerprints.

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Take one more breath here.

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And then press into the 
tops of the feet and again,

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move from a place of connect,

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so carve a line, look 
forward, and rather than

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just hurling 
yourself towards your belly,

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see if you can press 
into the tops of the feet,

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press into your 
elbows and the hands,

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and slide all the way through.

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Great, slide the hands 
back in line with the rib cage.

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Then tuck the chin to the chest.

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As you inhale, 
lift up, baby Cobra.

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Move with intention.

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Exhale to release.

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Two more.

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As you inhale, squeeze 
the elbows into the side body,

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press into your 
fingerprints, and exhale,

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take one more, 
moving with your breath.

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And release, 
gorgeous, curl the toes under.

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You can press up to 
all fours or plank pose.

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Big breath lifts you up, 
all fours, tabletop or plank.

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Great, fire up through the legs.

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Reach the heels towards 
the back edge of your mat,

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press away from your yoga 
mat, soft bend in the elbows

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here my friends.

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Alright we're starting to 
welcome some heat to the body.

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You might pedal out 
the feet a little here.

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Take one more deep breath in.

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And then on the 
exhale, make your way

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to Downward Facing Dog.

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(exhaling breath)

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Really root down through 
that index finger and thumb,

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and shake the head 
a little loose here.

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Pedal it out.

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And then going 
for a nice, slow walk.

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Again, moving with intention.

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What does that look like?

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What does that feel like?

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Definitely gonna 
up your yoga game here

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if you use today's 
practice to explore

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what it feels like 
to move with intention.

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We'll walk all the way up 
to the front edge of the mat.

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And lots of 
awareness in the feet

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as we bring them hip width 
apart, toes pointing forward.

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And then bend 
your knees generously,

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let your belly come to 
the tops of the thighs.

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Arms relax down, and 
again, shake the head loose.

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Allow any stress or 
tension to melt off here.

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Any weight you've been carrying 
on your back, let it go.

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We don't need to carry 
that extra weight with us

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on this yoga journey, so 
starting to create some space,

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open up some fresh space.

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(exhaling breath)

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Some good space.

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Okay, here we go, big 
inhale to lift you up halfway.

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Press into your feet, 
slide the hands

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to the tops of the 
thighs or the shins.

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Then pull the elbows 
back and find length here.

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And then exhale 
to soften and bow.

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Rolling all the 
way up to Mountain,

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tuck the chin into the chest,

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take your time, breathe deeply.

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Take your time, draw 
energy up from the earth,

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so press into your feet and 
lift up through your arches.

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Eventually we'll 
meet in Mountain Pose.

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And when you get there, 
take a couple moments

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to just feel it out.

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You might fix your pants, 
fix your shirt,

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stretch the mouth,
lick your lips,

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maybe you repeat 
the U shape with the nose,

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or take the shoulders 
for a couple loops around.

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And for me, these 
moments are really important,

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especially if 
you're in a public class,

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so that you are 
connected and moving in a way

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that feels good for 
you on any given day.

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So every practice is different.

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Each time you come to the 
mat, you have an opportunity

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to listen in a new way, 
create a new experience.

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Alright, and then 
when you're ready,

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when you feel satisfied, 
we'll open the palms out

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and lift up through the sternum.

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Stand up really tall here, 
Tadasana, Mountain Pose,

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and we're just gonna 
take a second to rotate

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the thumbs in and then out.

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And then feel how 
that's connected to the tops

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of the shoulders, 
or the tops of the arms,

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the upper arm bone 
here and the shoulders.

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Again, in and out, in and out.

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And the next time you're out, 
really wrap the shoulder

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blades around, find that 
lift through the sternum,

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and then from here, 
we're gonna inhale,

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lift the 
fingertips at a flying V,

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so trying to keep that 
wrap in the upper back body

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as you reach for the sky.

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Cool, big breath in here.

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Make the most of this, 
stretch, stretch, stretch.

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And then exhale all 
the way down, Forward Fold.

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Hmmmm.

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Inhale lifts you up halfway.

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Again, palms on the 
shins or the thighs.

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The goal here is to use 
this inhale to create length.

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Find length in 
the back of the neck,

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this beautiful, 
long line of the spine.

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And then exhale, 
just soften and release.

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Back up towards 
the sky, big flying V,

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as you send the fingertips, 
thumbs are gonna pull

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all the way up and back.

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Reach for the sky, big full
body stretch here, Volcano Pose.

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Lift from the 
arches of the feet,

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and exhale, hands to heart.

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Lift the sternum 
up to the thumbs.

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Lengthen the tailbone down.

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Inhale in deeply here.

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And exhale completely.

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Alright, let's rock and roll.

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Big inhale, thumbs lift you up.

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Keep that rotation 
in the upper arm bones

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as you reach for the sky.

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Exhale, forward fold, 
soft bend in the knees.

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Slowly lower down.

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Inhale, with control, 
halfway lift.

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Your version, pull the 
elbows back, shoulders back,

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create length, and then 
exhale with your breath,

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soften and bow.

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Beautiful, bring your 
fingertips to the yoga mat

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and walk the feet in.

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And then when you're 
ready, see if you can

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really move from 
a place to connect,

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so we're not just 
tossing our leg back,

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but connect to your center.

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So draw the navel in 
and up, and from your core,

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from your middle, 
step the right foot back.

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Lower the right knee down, 
and then loop the shoulders.

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Again, try to find 
that openness in the chest,

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that lift in the sternum, 
and maybe even play

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with that rotation of the 
upper arm bones opening out,

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nice low lunge.

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Going to come onto the 
top of the back foot here,

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and inhale, breathe in.

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Then exhale, send the hips back,

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flex the left 
toes towards the sky,

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runner's stretch, 
breathing deep.

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So if you want a 
little more of a stretch here,

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you can walk the 
fingertips forward,

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and I encourage 
everyone to bend that left knee

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so we can really get into 
the belly of that hamstring

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there and not just over-
stretching where it attaches,

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so soft bend in the elbows, 
soft bend in the knees

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is always a nice way 
to go if you want to move

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from a place of connect.

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Move with intention.

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Alright, take 
one more breath here.

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Perhaps you lift up from 
the pelvic floor a little.

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And then exhale, 
rolling through back to that

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nice, low lunge.

00:12:53.873 --> 00:12:57.043
This time, thumbs 
lifting up, so fingertips

00:12:57.043 --> 00:12:59.345
at a flying V, we inhale, 
reach the fingertips

00:12:59.345 --> 00:13:01.214
up towards the sky.

00:13:01.214 --> 00:13:03.016
And then come out of 
your stretch a little bit,

00:13:03.016 --> 00:13:04.384
especially if 
you're really flexible,

00:13:04.384 --> 00:13:08.588
and find that lift 
up through the midline.

00:13:08.588 --> 00:13:10.923
Then you can 
slowly ease back into it,

00:13:10.923 --> 00:13:13.359
pressing into the top 
of that back foot firmly.

00:13:13.359 --> 00:13:16.396
Inhale in, 
maybe lift your heart.

00:13:16.396 --> 00:13:20.299
And then exhale, 
cascade it down nice and easy.

00:13:20.299 --> 00:13:21.701
Right hand comes to the earth.

00:13:21.701 --> 00:13:23.703
Back knee stays 
lowered for this one.

00:13:23.703 --> 00:13:26.973
As we inhale, open up 
towards the left, big twist.

00:13:26.973 --> 00:13:28.841
Now imagine pulling 
your left hip crease back,

00:13:28.841 --> 00:13:32.311
so left hip crease, top of 
the left thighbone pulls back,

00:13:32.311 --> 00:13:35.048
and we inhale, 
reach for the sky.

00:13:35.048 --> 00:13:36.749
Draw the right 
shoulder away from the ear.

00:13:36.749 --> 00:13:39.085
Inhale in, again, smile.

00:13:39.085 --> 00:13:42.755
And then exhale with 
control all the way back down.

00:13:42.755 --> 00:13:44.691
Beautiful, plant the palms, 
root down through

00:13:44.691 --> 00:13:47.860
that index finger and thumb, 
curl the back toes under.

00:13:47.860 --> 00:13:49.062
Inhale, look forward.

00:13:49.062 --> 00:13:51.197
Then exhale, move from 
the middle, as you lift

00:13:51.197 --> 00:13:54.901
the back knee, try to 
move as one moving part here,

00:13:54.901 --> 00:13:57.003
rather than a bunch 
of disjointed parts.

00:13:57.003 --> 00:14:01.541
One full body experience, 
we come to plank pose.

00:14:01.541 --> 00:14:03.309
Breathing deep.

00:14:03.309 --> 00:14:04.143
Inhale in.

00:14:05.111 --> 00:14:06.979
Exhale, Downward Facing Dog.

00:14:06.979 --> 00:14:09.048
Soft, easy movement here.

00:14:10.850 --> 00:14:14.987
So we take the idea 
of Sukha, that softness,

00:14:14.987 --> 00:14:19.826
that easy movement here, 
building on with day two,

00:14:19.826 --> 00:14:22.428
moving from a place of connect.

00:14:23.396 --> 00:14:25.050
From your Downward Dog, 
take a deep inhale

00:14:25.050 --> 00:14:26.699
in through the nose.

00:14:27.734 --> 00:14:30.937
And nice, cleansing 
breath out through the mouth.

00:14:30.937 --> 00:14:34.240
Repeat the slow walk 
from before, nice and slow,

00:14:34.240 --> 00:14:36.476
stretching through 
the Achilles, the ankles,

00:14:36.476 --> 00:14:38.377
the backs of the feet, 
we come all the way up

00:14:38.377 --> 00:14:40.179
to that forward fold.

00:14:40.179 --> 00:14:42.515
Feet hip width apart.

00:14:42.515 --> 00:14:47.086
Big inhale lifts you 
up halfway, find length.

00:14:47.086 --> 00:14:49.088
And then exhale to fold.

00:14:50.490 --> 00:14:51.557
Root down through the feet.

00:14:51.557 --> 00:14:56.162
Inhale, reach for the sky, 
big breath, big stretch.

00:14:56.162 --> 00:14:59.132
And exhale, hands to heart, 
lengthen the tailbone down,

00:14:59.132 --> 00:15:00.933
lift the sternum up.

00:15:00.933 --> 00:15:03.236
Take a deep breath in.

00:15:03.236 --> 00:15:05.004
And a big breath out.

00:15:06.539 --> 00:15:08.875
Inhale to reach for the sky.

00:15:10.610 --> 00:15:12.363
Exhale to fold.

00:15:13.246 --> 00:15:15.848
Slow it down, take your time.

00:15:15.848 --> 00:15:16.883
Move with your breath.

00:15:16.883 --> 00:15:20.920
As you inhale, 
lift up halfway, your version.

00:15:20.920 --> 00:15:23.589
And exhale to 
soften and release.

00:15:23.589 --> 00:15:25.024
Bring the fingertips to the mat,

00:15:25.024 --> 00:15:27.593
walk the feet together, 
arch to arch,

00:15:27.593 --> 00:15:30.396
and then again, rather than
just slingin' your left leg out,

00:15:30.396 --> 00:15:31.998
see if you can really 
cultivate an awareness

00:15:31.998 --> 00:15:33.032
right here in the belly.

00:15:33.032 --> 00:15:35.101
Draw the navel 
inward and upward,

00:15:35.101 --> 00:15:37.036
and from there, 
step the left foot back.

00:15:37.036 --> 00:15:39.205
Maybe you step it lightly.

00:15:40.106 --> 00:15:41.040
Beautiful.

00:15:41.040 --> 00:15:45.044
Inhale, loop the shoulders,
lower the back knee.

00:15:46.212 --> 00:15:48.147
And reconnect with your breath.

00:15:48.147 --> 00:15:49.882
Pressing into the 
top of the back foot,

00:15:49.882 --> 00:15:54.287
just feel it out, again, 
we're not here to do yoga.

00:15:54.287 --> 00:15:56.051
Quite the contrary,

00:15:56.051 --> 00:15:58.591
just allowing for 
the story to unfold,

00:15:58.591 --> 00:16:00.693
the experience to happen.

00:16:02.495 --> 00:16:05.364
Staying present with the breath.

00:16:05.364 --> 00:16:07.733
Inhale, open the chest.

00:16:07.733 --> 00:16:10.436
And exhale, send the 
right hip crease back this time,

00:16:10.436 --> 00:16:13.706
right toes towards 
the sky, Runner's Stretch.

00:16:13.706 --> 00:16:15.741
Again, if you want to intensify 
this stretch a little bit,

00:16:15.741 --> 00:16:17.944
you'll just walk 
the fingertips forward.

00:16:17.944 --> 00:16:22.315
Otherwise, bring them 
right underneath the shoulders.

00:16:22.315 --> 00:16:23.983
Breathing deep here.

00:16:29.555 --> 00:16:31.757
And then bend that 
right knee just a bit,

00:16:31.757 --> 00:16:33.759
breathe a little deeper.

00:16:38.508 --> 00:16:41.033
Awesome, then rolling 
through that right foot,

00:16:41.033 --> 00:16:43.035
so move with intention, 
move from the middle here

00:16:43.035 --> 00:16:45.438
as you come all the way back.

00:16:46.806 --> 00:16:48.007
Front knee over front ankle.

00:16:48.007 --> 00:16:49.809
Lift up from the pelvic floor.

00:16:49.809 --> 00:16:51.510
Fingertips are 
gonna go at that flying V,

00:16:51.510 --> 00:16:53.613
so find that rotation 
in the upper arm bone

00:16:53.613 --> 00:16:55.715
as you reach for the sky.

00:16:57.316 --> 00:16:59.318
And then come up a little bit.

00:16:59.318 --> 00:17:01.921
Find that pulling back 
of the right hip crease,

00:17:01.921 --> 00:17:05.758
that lift up 
through the center channel.

00:17:05.758 --> 00:17:08.493
Press into the top of 
the back foot for stability.

00:17:08.493 --> 00:17:10.496
Big breath in, 
maybe slight backbend here

00:17:10.496 --> 00:17:13.398
as you lift the 
sternum up and back.

00:17:13.398 --> 00:17:16.402
And then exhale, 
soften and release back down.

00:17:16.402 --> 00:17:17.770
Keep the back knee where it is.

00:17:17.770 --> 00:17:19.571
Left hand comes to the ground.

00:17:19.571 --> 00:17:21.339
And when you're ready, 
big twist here.

00:17:21.339 --> 00:17:22.642
As we pull the 
right hip crease back,

00:17:22.642 --> 00:17:24.844
press away from your 
yoga mat, and inhale,

00:17:24.844 --> 00:17:27.445
right fingertips 
reach up towards the sky.

00:17:27.445 --> 00:17:29.615
So focus on the 
sensation rather than the shape,

00:17:29.615 --> 00:17:32.685
so you might even only 
bring the hand out halfway.

00:17:32.685 --> 00:17:35.488
Might feel better 
to just come halfway

00:17:35.488 --> 00:17:39.458
and really stay 
connected than to push beyond.

00:17:39.458 --> 00:17:43.996
So just noticing, 
accepting where you're at today,

00:17:43.996 --> 00:17:45.531
and staying connected.

00:17:45.531 --> 00:17:47.166
So if you start to 
restrict your breath,

00:17:47.166 --> 00:17:49.936
that's a good 
sign to change it up.

00:17:49.936 --> 00:17:51.103
Alright, inhale.

00:17:51.103 --> 00:17:52.471
Use an exhale to come back.

00:17:52.471 --> 00:17:53.306
Mmmm.

00:17:54.674 --> 00:17:57.410
Awesome, inhale to 
look forward, find length.

00:17:57.410 --> 00:18:00.246
Exhale, plant both palms, 
curl the back toes under,

00:18:00.246 --> 00:18:02.014
and again, draw 
the navel in and up.

00:18:02.014 --> 00:18:04.617
Lift the back knee, Plank Pose.

00:18:06.519 --> 00:18:09.255
So really pressing down into 
that index finger and thumb.

00:18:09.255 --> 00:18:10.690
This time really 
reach the heels back.

00:18:10.690 --> 00:18:13.426
Find stillness here and 
let the breath move you.

00:18:13.426 --> 00:18:15.494
Careful not to collapse in 
the middle of the back body.

00:18:15.494 --> 00:18:18.164
So lift your back 
body up towards the sky.

00:18:18.164 --> 00:18:20.466
Try to lift your heart 
space all the way between

00:18:20.466 --> 00:18:22.435
your shoulder blades.

00:18:22.435 --> 00:18:25.104
Great, take one 
more deep breath in here.

00:18:25.104 --> 00:18:26.606
And then slow and with control,

00:18:26.606 --> 00:18:28.040
you can lower 
the knees here too.

00:18:28.040 --> 00:18:31.510
We'll lower all the 
way down to the belly.

00:18:33.512 --> 00:18:34.647
Press into your foundation.

00:18:34.647 --> 00:18:37.850
Slide the hands in line with 
the rib cage, and here we go,

00:18:37.850 --> 00:18:39.251
moving in three breaths.

00:18:39.251 --> 00:18:42.989
We inhale, 
Baby Cobra, open your heart.

00:18:42.989 --> 00:18:44.985
Exhale, release.

00:18:46.659 --> 00:18:50.162
Inhale, finding that 
lift with the breath.

00:18:51.630 --> 00:18:54.934
And cascading 
down with the exhale.

00:18:54.934 --> 00:18:57.203
One more, really press 
into the tops of the feet,

00:18:57.203 --> 00:19:01.240
press into the pubic 
bone here, hug the elbows in.

00:19:01.240 --> 00:19:02.771
And exhale.

00:19:04.410 --> 00:19:05.277
Gorgeous.

00:19:05.277 --> 00:19:07.947
Curl the toes under, 
press up to plank,

00:19:07.947 --> 00:19:09.915
big breath in here.

00:19:09.915 --> 00:19:11.951
And exhale to your Downward Dog.

00:19:11.951 --> 00:19:13.085
Gorgeous.

00:19:13.085 --> 00:19:16.489
So bend the knees this 
time and lift the hip creases

00:19:16.489 --> 00:19:17.523
all the way up.

00:19:17.523 --> 00:19:21.293
Feel a deeper stretch 
as the heart melts back,

00:19:21.293 --> 00:19:22.773
and then find a 
little containment

00:19:22.773 --> 00:19:26.132
by drawing the navel in,
hugging the lower ribs in.

00:19:26.132 --> 00:19:27.500
Fabulous.

00:19:27.500 --> 00:19:29.935
Heels grow heavy here, 
doesn't matter if they come

00:19:29.935 --> 00:19:33.172
close to touching 
the ground at all.

00:19:33.172 --> 00:19:36.709
Alright, take one 
more deep breath in.

00:19:36.709 --> 00:19:39.478
And then use your exhale 
to slowly lower the knees

00:19:39.478 --> 00:19:41.313
back down all the way.

00:19:42.214 --> 00:19:45.451
Bring the knees together, 
feet together, Child's Pose.

00:19:45.451 --> 00:19:49.588
Swim the fingertips around, 
and slow and with control,

00:19:50.856 --> 00:19:52.692
forehead comes to mat.

00:19:53.592 --> 00:19:56.095
So if this is not a comfortable 
resting pose for you,

00:19:56.095 --> 00:20:01.063
you can adapt and choose 
another shape that feels good.

00:20:01.063 --> 00:20:04.804
We're gonna take three 
breath cycles in and out,

00:20:04.804 --> 00:20:07.773
really seeing if you can 
allow the breath to move you.

00:20:07.773 --> 00:20:11.110
(inhaling and exhaling)

00:20:25.758 --> 00:20:28.360
Beautiful, and then 
slowly reaching the fingertips

00:20:28.360 --> 00:20:29.628
all the way up.

00:20:30.563 --> 00:20:32.465
Lift back to all fours.

00:20:34.200 --> 00:20:34.904
Beautiful.

00:20:34.904 --> 00:20:37.436
From here, bring the 
knees as wide as your yoga mat.

00:20:37.436 --> 00:20:39.939
Keep the two big toes in.

00:20:39.939 --> 00:20:42.108
And we're gonna slide the 
right hand right underneath

00:20:42.108 --> 00:20:45.478
that center line, 
so right into the middle

00:20:45.478 --> 00:20:48.581
of your yoga mat and right 
underneath the right shoulder.

00:20:48.581 --> 00:20:50.950
Then we keep pressing 
into the tops of the feet here.

00:20:50.950 --> 00:20:52.718
Again, moving from 
a place of connect,

00:20:52.718 --> 00:20:54.487
so see if you can 
really move as one part

00:20:54.487 --> 00:20:56.522
rather than swinging 
your left arm up.

00:20:56.522 --> 00:20:58.824
See if you can take 
the whole body and move

00:20:58.824 --> 00:21:00.292
as one continuous movement.

00:21:00.292 --> 00:21:03.796
As you inhale, reach the 
left fingertips all the way up.

00:21:03.796 --> 00:21:07.967
Then exhale in and underneath 
the bridge of the right arm.

00:21:09.935 --> 00:21:11.907
Then inhale, open.

00:21:14.497 --> 00:21:16.675
And exhale, twist.

00:21:16.675 --> 00:21:18.526
Shooooooooo.

00:21:20.412 --> 00:21:21.752
Inhale, open.

00:21:23.816 --> 00:21:26.886
And last one, 
moving with the breath.

00:21:27.987 --> 00:21:30.089
And on this one, you're 
gonna rest on your left ear

00:21:30.089 --> 00:21:32.091
and send your right 
fingertips all the way out

00:21:32.091 --> 00:21:33.759
towards the front edge.

00:21:33.759 --> 00:21:35.961
Keep awareness in the 
tops of your feet, and again,

00:21:35.961 --> 00:21:37.296
just like we did in Down Dog,

00:21:37.296 --> 00:21:39.632
see if you can lift the 
hip creases up towards the sky,

00:21:39.632 --> 00:21:41.967
tailbone up towards the sky.

00:21:43.836 --> 00:21:44.670
Beautiful.

00:21:44.670 --> 00:21:46.138
Then if you'd like to 
take another variation

00:21:46.138 --> 00:21:48.507
with this top arm here, you 
can, bringing the right hand

00:21:48.507 --> 00:21:52.244
to the small of the back, 
or keeping it really active,

00:21:52.244 --> 00:21:54.547
and reaching up 
towards the heavens.

00:21:54.547 --> 00:21:58.717
Take one more deep 
breath in here wherever you are.

00:21:59.785 --> 00:22:02.721
And a long 
exhale out with control.

00:22:05.791 --> 00:22:07.626
Great, move from your center.

00:22:07.626 --> 00:22:10.329
Draw the navel in and up, 
and that's what brings you

00:22:10.329 --> 00:22:11.797
all the way back.

00:22:11.797 --> 00:22:14.239
Left hand comes to the midline,

00:22:14.239 --> 00:22:16.001
and moving from 
a place of connect.

00:22:16.001 --> 00:22:17.203
Move with intention.

00:22:17.203 --> 00:22:20.706
As you reach for the sky, 
inhale, right hand up.

00:22:20.706 --> 00:22:23.709
And exhale in and underneath 
the bridge of the left arm,

00:22:23.709 --> 00:22:26.712
so you have 
awareness through every part,

00:22:26.712 --> 00:22:28.870
all your fingertips.

00:22:29.582 --> 00:22:32.251
Awareness through all your toes.

00:22:33.552 --> 00:22:36.222
And so this can be 
a little challenging,

00:22:36.222 --> 00:22:38.090
so just try to 
stick with it even though

00:22:38.090 --> 00:22:40.960
it seems like we're 
doing simple action.

00:22:40.960 --> 00:22:45.557
To really move with intention

00:22:45.557 --> 00:22:48.277
requires focus,

00:22:48.277 --> 00:22:49.301
and that can be hard work.

00:22:49.301 --> 00:22:50.869
Okay, do one more.

00:22:50.869 --> 00:22:52.972
And then the next time 
your ear comes to the mat,

00:22:52.972 --> 00:22:56.178
send your left 
fingertips up towards the sky.

00:22:56.178 --> 00:22:57.810
Big stretch for 
the upper back body.

00:22:57.810 --> 00:23:01.981
Really great for the neck, 
the shoulders, and the back.

00:23:02.848 --> 00:23:03.682
Breathing deep.

00:23:03.682 --> 00:23:05.951
Imagine lifting your hip 
creases up towards the sky,

00:23:05.951 --> 00:23:07.453
tail towards the sky, 
and then you can take

00:23:07.453 --> 00:23:10.889
any variation you 
like with this top arm,

00:23:12.091 --> 00:23:14.393
continuing to breathe deep.

00:23:14.393 --> 00:23:17.730
(inhaling and exhaling)

00:23:25.437 --> 00:23:26.502
Inhale in.

00:23:27.306 --> 00:23:30.976
Exhale, allow your left hand 
to come all the way back up,

00:23:30.976 --> 00:23:34.847
navel draws in and up, 
we try to move from our center,

00:23:34.847 --> 00:23:37.950
and come all the 
way back to all fours.

00:23:37.950 --> 00:23:39.685
Walk the knees 
underneath the hips.

00:23:39.685 --> 00:23:41.120
Swing the legs to one side.

00:23:41.120 --> 00:23:42.922
So swing the toes to one side,

00:23:42.922 --> 00:23:44.757
and come all the way to a seat.

00:23:44.757 --> 00:23:46.425
We're gonna bring the 
soles of the feet together

00:23:46.425 --> 00:23:48.190
for Cobbler's Pose.

00:23:51.530 --> 00:23:54.366
So grab the ankles, soles 
of the feet come together.

00:23:54.366 --> 00:23:56.268
We loop the 
shoulders and find this lift

00:23:56.268 --> 00:23:58.771
up from the pelvic floor.

00:23:58.771 --> 00:24:01.874
Now anchor some weight 
down through the elbows,

00:24:01.874 --> 00:24:03.809
down through the shoulders, 
and down through

00:24:03.809 --> 00:24:06.145
the tops of the thighs, 
so basically you try to find

00:24:06.145 --> 00:24:09.214
places to lift and lengthen,

00:24:09.214 --> 00:24:11.383
and then places to ground.

00:24:12.284 --> 00:24:13.485
And that really 
is the true nature

00:24:13.485 --> 00:24:15.220
of our Hatha Yoga Practice,

00:24:15.220 --> 00:24:18.223
balancing these 
two opposing forces.

00:24:19.124 --> 00:24:23.128
This idea of finding a 
sense of balance and ease

00:24:24.430 --> 00:24:27.112
between the sun and the moon.

00:24:28.487 --> 00:24:33.572
We'll be talking more 
about that as the days go on.

00:24:33.572 --> 00:24:36.742
Great, just take 
one more breath here.

00:24:39.311 --> 00:24:40.779
And then we'll 
release the hands,

00:24:40.779 --> 00:24:44.416
bring them to the 
outer edges of the thighs,

00:24:44.416 --> 00:24:45.984
and then nice and slow, 
in one sweeping movement,

00:24:45.984 --> 00:24:48.253
we're gonna close 
'em in, lean back,

00:24:48.253 --> 00:24:49.855
and lift the shins parallel.

00:24:49.855 --> 00:24:51.390
So hands are on the 
backs of the thighs,

00:24:51.390 --> 00:24:54.893
now lift the shins parallel, 
excuse me, to the ceiling.

00:24:54.893 --> 00:24:57.062
Now you can hold on 
here, breathing deep,

00:24:57.062 --> 00:25:00.432
and once again we'll try to 
lift up from the pelvic floor,

00:25:00.432 --> 00:25:02.568
find places to lift and lengthen

00:25:02.568 --> 00:25:04.737
and places to ground here.

00:25:06.856 --> 00:25:09.975
And then find places where 
you can add a little Sukha,

00:25:09.975 --> 00:25:11.143
a little ease.

00:25:12.678 --> 00:25:14.847
And don't add any tension.

00:25:16.715 --> 00:25:17.894
Soften.

00:25:19.451 --> 00:25:20.285
Fabulous.

00:25:20.285 --> 00:25:22.421
If you want to 
stay here you can.

00:25:22.421 --> 00:25:25.324
Otherwise, I invite you to 
reach the fingertips forward,

00:25:25.324 --> 00:25:27.226
find that rotation 
in the upper arm bones

00:25:27.226 --> 00:25:29.361
by opening the palms.

00:25:29.361 --> 00:25:31.230
Great, inhale in.

00:25:31.230 --> 00:25:32.631
Exhale, we're gonna lower.

00:25:32.631 --> 00:25:35.267
Slowly send the toes 
forward, hands stay facing

00:25:35.267 --> 00:25:36.635
up towards the sky.

00:25:36.635 --> 00:25:39.113
Inhale, lift.

00:25:39.113 --> 00:25:40.542
Exhale, lower.

00:25:40.542 --> 00:25:42.207
(exhaling breath)

00:25:42.207 --> 00:25:43.275
Inhale, lift.

00:25:44.343 --> 00:25:45.844
And exhale, lower.

00:25:47.279 --> 00:25:49.882
Inhale, lift, last one.

00:25:49.882 --> 00:25:52.918
And exhale, this time, 
send the legs out, arms out,

00:25:52.918 --> 00:25:53.986
big flying V.

00:25:55.287 --> 00:25:57.890
Great, catch yourself 
and come all the way down

00:25:57.890 --> 00:25:59.458
on your back, awesome.

00:25:59.458 --> 00:26:01.894
Moving from a place 
to connect even here,

00:26:01.894 --> 00:26:03.757
slowly lower down.

00:26:04.997 --> 00:26:07.332
Great, we're gonna bring the 
feet as wide as the yoga mat.

00:26:07.332 --> 00:26:10.402
Knees fall in together, 
finding that internal rotation

00:26:10.402 --> 00:26:13.038
in the hip, take the 
left hand to the heart,

00:26:13.038 --> 00:26:14.540
right hand to the belly.

00:26:14.540 --> 00:26:17.142
Take a deep breath in.

00:26:17.142 --> 00:26:18.844
And exhale, sigh it out.

00:26:18.844 --> 00:26:21.413
(sighing breath)

00:26:21.413 --> 00:26:24.116
Keep the feet where 
they are, and nice and slow,

00:26:24.116 --> 00:26:26.685
we're gonna allow both 
knees to windshield wiper

00:26:26.685 --> 00:26:28.787
over towards the 
right side of the mat.

00:26:28.787 --> 00:26:31.089
You can stay here or 
for a deeper stretch,

00:26:31.089 --> 00:26:34.126
cross the right foot over 
the top of the left thigh,

00:26:34.126 --> 00:26:36.061
right ankle on the left thigh.

00:26:36.061 --> 00:26:39.932
And breathe deep, nice, 
long, smooth deep breaths here.

00:26:39.932 --> 00:26:44.069
You might even soften 
your gaze or close your eyes.

00:26:49.808 --> 00:26:53.245
And then with control, 
releasing the right foot down.

00:26:53.245 --> 00:26:54.880
Enjoying this nice, 
little booty massage

00:26:54.880 --> 00:26:57.182
as you roll all 
the way through center,

00:26:57.182 --> 00:27:01.119
and then take both 
knees over towards the left.

00:27:02.721 --> 00:27:04.890
Reach the right knee down.

00:27:06.558 --> 00:27:08.861
And if you need a 
little more, cross left ankle,

00:27:08.861 --> 00:27:12.364
left foot over the 
top of the right thigh.

00:27:21.039 --> 00:27:22.309
Inhale in.

00:27:23.709 --> 00:27:26.612
And exhale, 
release back to center.

00:27:28.881 --> 00:27:30.716
And we'll walk the heels in.

00:27:30.716 --> 00:27:32.384
Prepare for Bridge Pose.

00:27:32.384 --> 00:27:34.553
Fingertips come down, 
snuggle the shoulder blades

00:27:34.553 --> 00:27:36.889
underneath your heart space, 
and when you're ready,

00:27:36.889 --> 00:27:40.292
big inhale to 
slowly peel the hips up,

00:27:40.292 --> 00:27:43.195
reaching the sits bones 
towards the backs of the knees,

00:27:43.195 --> 00:27:45.831
so the shins stay 
perpendicular to the mat.

00:27:45.831 --> 00:27:48.166
We imagine a block 
between the thighs,

00:27:48.166 --> 00:27:51.970
so keep some energy 
there, and slowly lift up.

00:27:51.970 --> 00:27:54.973
Interlace the 
fingertips behind the tailbone.

00:27:54.973 --> 00:27:57.242
Walk the forearms in.

00:27:57.242 --> 00:28:00.913
And then allow your 
breath to move you here.

00:28:02.147 --> 00:28:06.285
Lift the chest to the chin, 
and the chin towards the sky.

00:28:07.352 --> 00:28:10.088
Again, chest to chin, 
and chin towards the sky.

00:28:10.088 --> 00:28:12.624
Take one more breath.

00:28:12.624 --> 00:28:16.762
Then exhale, with control, 
release all the way down.

00:28:17.729 --> 00:28:19.798
Really finding 
that yummy articulation

00:28:19.798 --> 00:28:21.733
through the spine here.

00:28:22.935 --> 00:28:26.104
Mmm, awesome, 
press up off the toes,

00:28:26.104 --> 00:28:27.973
hug the knees into the chest,

00:28:27.973 --> 00:28:29.541
and we're gonna 
take Happy Baby here,

00:28:29.541 --> 00:28:31.577
so you'll grab the 
outer edges of the feet

00:28:31.577 --> 00:28:32.577
and lengthen 
the tailbone towards 


00:28:32.577 --> 00:28:34.146
the front edge of the mat.

00:28:34.146 --> 00:28:37.583
If it's too much to 
do both legs at one time,

00:28:37.583 --> 00:28:42.020
you can just do one 
foot up towards the sky,

00:28:42.020 --> 00:28:44.656
and then the other, alternating.

00:28:47.192 --> 00:28:50.929
So our last few 
moments here on the mat,

00:28:50.929 --> 00:28:52.297
strike up the band.

00:28:52.297 --> 00:28:53.231
(laughs)

00:28:53.231 --> 00:28:55.467
Find a nice, active breath.

00:29:04.910 --> 00:29:08.614
And then we'll release 
the feet all the way down.

00:29:08.614 --> 00:29:10.716
Extend the legs out long.

00:29:12.818 --> 00:29:16.989
And inhale, reach for the 
sky, big full body stretch here.

00:29:17.889 --> 00:29:21.393
And exhale, release, 
hands come down at the sides.

00:29:21.393 --> 00:29:25.163
We relaxed the soles 
of the feet, the ankles.

00:29:26.064 --> 00:29:28.367
We let go in the legs.

00:29:28.367 --> 00:29:30.369
Let the hips grow heavy.

00:29:32.704 --> 00:29:34.885
Open mind, open heart.

00:29:36.642 --> 00:29:38.543
Allow the weight of 
the arms to rest gently,

00:29:38.543 --> 00:29:40.145
and just notice if 
you're tightly bound up here.

00:29:40.145 --> 00:29:42.681
See if you can 
create a little more space

00:29:42.681 --> 00:29:44.176
and really set your 


00:29:44.176 --> 00:29:48.026
Shavasana up today 
with some intention.

00:29:48.026 --> 00:29:49.354
Decide what feels good.

00:29:49.354 --> 00:29:52.591
Palms face down, palms face up.

00:29:52.591 --> 00:29:56.662
Heels together or maybe 
as wide as your yoga mat.

00:29:59.031 --> 00:30:03.168
Then inhale lots of 
love in, give thanks.

00:30:03.168 --> 00:30:05.270
Exhale, lots of love out.

00:30:08.607 --> 00:30:12.144
So when we practice moving 
with intention on the mat,

00:30:12.144 --> 00:30:15.747
it becomes easier for us to 
move from a place of connect

00:30:15.747 --> 00:30:19.451
and move with intention 
and awareness off the mat.

00:30:19.451 --> 00:30:21.353
So thank you so much 
for sharing your time

00:30:21.353 --> 00:30:24.656
and your energy, and 
your practice with me today.

00:30:24.656 --> 00:30:26.658
We'll bring the palms together.

00:30:26.658 --> 00:30:27.492
Inhale in.

00:30:29.561 --> 00:30:31.563
And exhale to empty out.

00:30:33.999 --> 00:30:36.168
I'll see you tomorrow, 
day three.

00:30:36.168 --> 00:30:37.969
Nice work everyone.

00:30:37.969 --> 00:30:39.104
Namaste.

00:30:39.104 --> 00:30:43.275
(light music)