WEBVTT

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- Hey everyone and welcome to
your 31 Day Yoga Revolution.

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It's day 24,

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and today is really awesome.

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We are practicing patience.

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Chka-chka-chka-chka-chkhhhh!

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Let's get started.

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(lively orchestral music)

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Alright, today 
let's begin on our backs,

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so come on down.

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Take a second to hug 
your knees into your chest.

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When you get there, 
rock a little side to side.

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Feel the earth

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♫ Move under my feet

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Just kidding, feel 
the earth underneath you.

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Maybe a little 
foot massage today.

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Alright, and here 
is where we transition

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from whatever it was 
that you were doing before

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to the present 
moment, your practice.

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So many of us have a 
lot of responsibilities.

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The world asks us

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to be ambitious,

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to work hard,

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to take care of others, 
so now is the time

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to take care of yourself.

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To practice, to play, 
and to just be present

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with what is, and sometimes
that can be really frustrating

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and so we use the yoga 
asana to help navigate that,

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negotiate that, so today's
practice is about patience,

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practicing, keyword patience.

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So after you've taken a 
couple moments to roll around

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like a bug, come 
into this moment

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really owning it,

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taking it for yourself.

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We're gonna do some core.

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(laughs)

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So after you've settled in, 
we're gonna do some core.

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But, nice and mindful, 
so we're just gonna start

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by opening the legs 
out wide and closing,

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and then open 
the knees out wide.

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And close.

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And nothin' like doin' 
this on YouTube, love my life.

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Just kidding, and close.

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And open one more time.

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And close.

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Next time you open, stay there.

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Flex the feet, spread the toes.

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You can also point the 
toes, just lots of energy

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in the toes, and 
you're gonna reach forward,

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and scoop the tailbone up,

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and we're just 
gonna breathe here.

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Careful not to 
really crunch here,

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so keep a little space between
your chin and your chest.

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And this is really great if
you're working on Crow Pose.

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Scoop the tailbone up.

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Lift your heart, 
really feel that squeeze

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in the abdominal wall, 
and then reach a little further,

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lift your head, your neck, 
your chest up even more,

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and then one more breath, 
reach a little further.

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Give it all you've got.

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Squeeze, squeeze, squeeze.

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Feel that tremble.

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All those muscles turn on.

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Yay, and then release, 
give yourself a hug.

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Be affectionate.

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Be kind to yourself.

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Mmmm.

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Wonderful.

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Cross the right 
leg over the left.

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Grab the ankles, the big toes,

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or if you can grab on to the
outer edges of the feet here,

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do, but don't feel 
like you have to push.

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You can also grab onto your
pant leg or again, the ankle.

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And then we're gonna 
kick the toes out here.

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Breathing, sending 
lots of awareness and breath

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and love to the hips, 
something we have to be

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quite patient with I feel 
like in our yoga practice.

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No matter how many 
years I've practiced,

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I come to a pose that asks

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my hips to engage and to open

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and I feel like 
beginner's mind all over again,

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so have to be 
really patient and present.

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'Tis the way to be, unravel.

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Switch, left leg goes on top.

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This hip will be different.

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Be mindful, so you grab 
the ankles, the pant leg,

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the big toes, or the 
outer edges of your feet,

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and then this can sometimes
be a little yoga for the brain

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too, a little coordination,

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great for mind-body
coordination.

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Toes reach out and up.

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Some people know 
what I'm talkin' about,

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others'll be like, I got it.

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And flex your feet.

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And then send lots of 
awareness to your left hip,

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to both hips actually, 
just send some breath down,

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down, down, play with 
that directional breath

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as you breathe in, the 
air travels all the way

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down towards your tailbone.

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And as you breathe out, 
it comes all the way up

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and shoots out the nose.

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Fabulous, unravel.

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Bring your hands to your knees

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and you're just gonna 
reach your knees towards

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the front edge of your mat so
that your lower back comes up.

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So make adjustments as you need.

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Should feel really good.

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Again, I'm reaching 
my knees forward.

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I'm adjusting so that 
my lower back can come up

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off of the mat.

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And now we're gonna take it
to the opposite dimension,

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so tuck the chin into the chest,

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bring the lower 
back flush with the mat,

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squeeze the knees in, then
engage your abdominal wall,

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hug those lower ribs in, 
scoop the tail up,

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and lift the shins so they're
parallel to the ceiling.

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That's just the guide as always.

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So, parallel to 
the ceiling may mean

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that your lower 
back is coming up

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so you might actually bring
the knees a little bit forward.

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What you're looking for 
is that strong, firm connect

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to your mat with your 
lower back, nice and flush.

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Alright, and then 
when you feel like

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you have that connect, 
interlace the fingertips,

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bring them behind the head.

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You can extend the thumbs,
sneak in a little neck massage.

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Then big inhale, 
open the elbows wide.

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Maintain that as you 
slowly exhale, lift the head,

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keep your gaze up so 
you can look at the video

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if you need to, but then 
take your gaze up and back.

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So we're keeping this length
through the crown of the head

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and this awareness through
the whole torso and the spine

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as we engage through the core.

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Alright, keep breathing here.

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You can even use your 
hands to gently tuck the chin

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and lengthen 
the back of the head

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towards the back 
edge of your mat.

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Breathe, start to 
fire up a breath here.

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Alright, and then 
we're gonna focus on not just

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bringing the right 
elbow to the left knee,

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but actually the right shoulder
to the center of your chest,

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so practice that really fast.

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So rather than trying 
to kiss elbow to knee,

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bring your right shoulder
to the center of your chest,

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so really getting 
into the abdominals here.

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Yes.

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And then 
practice the other side.

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So instead of left elbow to
knee, think about bringing

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your left shoulder to 
the center of your chest

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and notice that 
sensation, that feeling.

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Yep, bring it back to 
center and let's rock and roll.

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Inhale in.

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Exhale, twist, right shoulder
to the center of your chest.

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Inhale to lower.

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Exhale, left shoulder to 
the center of your chest.

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Maintain this 
awareness through the spine.

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As you inhale, find length.

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Exhale, twist.

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Right shoulder to 
the center of your chest.

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Inhale to center.

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Exhale, left shoulder to 
the center of your chest.

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Inhale, look up.

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Exhale, right 
shoulder to your heart.

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Inhale, look up, lengthen.

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Exhale, left 
shoulder to your heart.

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Inhale to lengthen.

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Exhale to twist.

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And feel the 
difference as you work

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shoulder to 
heart center, so great.

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Keep it going.

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Inhale to find expansion.

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Exhale to contract.

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Squeeze that tailbone up.

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Keep it going.

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Alright, now the next 
time you bring right shoulder

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to the center of your 
chest, you're gonna extend

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the left leg all the 
way up towards the ceiling,

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and then slowly lower it 
all the way to the ground,

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just to hover actually, 
not to the ground.

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Hover, hover, 
we're here for five.

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Lift the chin.

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Four, soft and easy in the face.

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Three, two, and 
then all the way back up

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to center on the one.

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Beautiful.

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Here we go, same 
thing on the other side.

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Inhale in.

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Exhale, left shoulder 
to your heart center.

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Then when you're ready, 
extend the left leg out long.

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Inhale, and exhale, 
slowly lower the left leg down,

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let it hover.

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And keep the neck nice and long.

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We're here for five.

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Four.

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Three.

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Two-ooooooooooooooooooo.

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And back on the one.

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(laughs) Alright.

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Release everything, 
hug the knees into the chest,

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rock a little side to side.

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And then when you're 
ready, we're gonna rock

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all the way front to back.

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Massaging the back body.

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Letting go of any care 
or worry you might've been

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holding onto or gripping onto.

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And rising all the way up.

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Alright, when you get there, 
send the legs out long.

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Dandasana, 
Stick Pose or Staff Pose.

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Fingertips or palms 
come right to the hip points

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or maybe even slightly behind.

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And we loop the 
shoulders, really wrap around

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the back body and find 
that lift in the heart.

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Firm down through 
the tops of the thighs.

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Take a couple 
deep breaths in here.

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Using this posture not 
as a place to sit and wait,

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but rather, to check in 
with your energetic body,

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to give the 
thinking mind a break,

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and to tap into that self 
awareness, that discipline

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of really embodying a posture,
maybe lifting the heels up

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or spreading the toes.

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Go through your checklist.

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Wonderful, then press 
into your hands, lift the hips,

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bring them down so 
that your knees bend here.

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We open up through 
the chest, big inhale.

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And then exhale, we're 
gonna cross the right ankle

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over the left here.

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Start to open up 
through the hips.

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Now you can adjust your hands
now to turn the fingertips out

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or behind, I'm gonna go 
behind, but keep that lift

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in the armpit chest.

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Nice and active 
in the foot here.

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To go a little deeper, of 
course you'll walk the left heel

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closer in towards your body.

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And to ease up you'll 
inch your toesies out.

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So we're sending breath, 
love, awareness to the hip,

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but maintaining that lift, 
that length through

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the entire spine.

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Wonderful, with control, 
so we try to watch out

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for that slingshot effect here.

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Try to keep energy through
the foot as you release, yeah.

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And we'll take it 
to the other side.

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Left ankle 
crosses over the right.

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Just honor, see how 
this side is different.

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And then again, you can 
walk the heel in or out,

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breathing deep, lots of 
awareness in that left foot.

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Lift up through 
your armpit chest.

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Tap into that inner smile.

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And then again here, try to
resist the slingshot effect,

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so with control, 
moving from your center

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even here, release.

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Yeah, Dandasana, we return.

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Fingertips or 
palms to the earth.

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We sit up nice and tall, 
maybe try to lift the heels,

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hug the elbows in, and again,
imagine you're sitting up

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against a wall here.

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So we're honoring the 
natural curve of the spine,

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but the energetic 
body is trying to be

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really nice and tall and long.

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Alright, big breath in.

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Big breath out.

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Grab the right knee.

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Lift it up.

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And a twist to the right, so
you can hook the left elbow

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around the left knee, 
or you can take the bind,

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but just make sure 
you're not pinching

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or holding, keep it soft.

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Make sure when you breathe,
you can feel that expansion

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we've been working on, that
buoyancy as you breathe in.

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And if buoyant breath doesn't
really mean anything to you

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then just make sure 
that you can take a breath

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that feels good.

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Alright, right fingertips
come all the way up and around

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and we're 
twisting to the right here.

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Breathing.

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One more breath.

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See if you can really 
feel your belly, your waistline

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expand as you breathe in.

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And then exhale to release.

00:13:32.145 --> 00:13:34.013
Keep the right knee hugging in.

00:13:34.013 --> 00:13:36.249
Send the right 
fingertips forward.

00:13:36.249 --> 00:13:37.450
Then reach, reach, reach forward

00:13:37.450 --> 00:13:39.752
and we're gonna 
actually wrap around.

00:13:39.752 --> 00:13:43.990
So we're just gonna wrap
around so that the right hand

00:13:43.990 --> 00:13:46.759
is coming to 
the hip crease here.

00:13:49.295 --> 00:13:51.164
But, if you'd like to 
start to work with the bind,

00:13:51.164 --> 00:13:53.366
you'll swim the 
left fingertips around

00:13:53.366 --> 00:13:56.803
and then maybe they interlace
here right on my mic pack.

00:13:56.803 --> 00:13:57.804
Cool.

00:13:57.804 --> 00:14:00.826
Okay, so when we learn things

00:14:00.826 --> 00:14:03.576
like binds or balancing poses

00:14:03.576 --> 00:14:05.978
in yoga, we can get 
really caught up in the goal

00:14:05.978 --> 00:14:10.995
of the pose, so we 
practice patience and remember,

00:14:12.318 --> 00:14:15.755
our focus, 
our commitment to the process.

00:14:16.756 --> 00:14:20.393
So we're here, everyone loop
the shoulders, open the chest,

00:14:20.393 --> 00:14:22.528
or maybe we're 
working towards that bind,

00:14:22.528 --> 00:14:24.464
but we're honoring each breath,

00:14:24.464 --> 00:14:29.202
super present for every 
inhale and every exhale.

00:14:29.202 --> 00:14:32.405
Great, take one more 
inhale as you open the chest

00:14:32.405 --> 00:14:34.107
and find length 
through the crown.

00:14:34.107 --> 00:14:35.708
Look forward.

00:14:35.708 --> 00:14:38.611
And then exhale, again, 
resist the slingshot effect

00:14:38.611 --> 00:14:41.317
as you slowly release,


00:14:41.317 --> 00:14:44.659
Dandasana,
Stick Pose or Staff Pose.

00:14:46.819 --> 00:14:48.454
And if you've 
practiced with me before,

00:14:48.454 --> 00:14:51.987
then you know danda is Sanskrit

00:14:51.987 --> 00:14:54.227
for the stick or the staff,

00:14:54.227 --> 00:14:56.529
literally here Dandasana, 
right, that holds us up,

00:14:56.529 --> 00:14:59.165
so focus on that lift 
up through the front body

00:14:59.165 --> 00:15:01.701
and that grounding 
energy through the back body.

00:15:01.701 --> 00:15:02.835
Look at me, I'm like

00:15:02.835 --> 00:15:05.271
♫ Huh ha ha ha ha

00:15:05.271 --> 00:15:07.940
Yes, okay, hug the left knee in.

00:15:09.408 --> 00:15:10.843
Find your breath.

00:15:12.478 --> 00:15:14.814
Twisting to the 
left nice and easy.

00:15:14.814 --> 00:15:17.717
We'll hook the elbow or you're
welcome to take the bind,

00:15:17.717 --> 00:15:21.888
just make sure you're 
not pinching off your breath.

00:15:27.593 --> 00:15:29.962
Inhale, think upward.

00:15:29.962 --> 00:15:32.965
Lift up, 
find that upward current.

00:15:32.965 --> 00:15:35.434
And then exhale, draw 
the navel in and maybe

00:15:35.434 --> 00:15:39.071
you journey a little 
more into your twist.

00:15:39.071 --> 00:15:43.042
Twists require a 
lot of patience as well.

00:15:43.042 --> 00:15:46.279
Wham-bamming into a
twist, not a great idea.

00:15:46.279 --> 00:15:47.814
Doesn't really 
feel great either,

00:15:47.814 --> 00:15:51.284
or it feels good for a 
second and then it's not

00:15:51.284 --> 00:15:53.252
long lasting, right, 
it's just like a quick

00:15:53.252 --> 00:15:54.921
honeymoon feel good.

00:15:57.557 --> 00:15:59.492
So you can take that 
into your other practices.

00:15:59.492 --> 00:16:01.794
And in twists, 
really practicing patience,

00:16:01.794 --> 00:16:02.862
using your breath.

00:16:02.862 --> 00:16:04.697
Inhale as you lift and lengthen.

00:16:04.697 --> 00:16:08.134
Exhale as you twist 
or journey into the twist

00:16:08.134 --> 00:16:11.871
as I like to say as 
a reminder to myself.

00:16:11.871 --> 00:16:14.246
Okay, slowly come back.

00:16:15.141 --> 00:16:18.477
Find that Dandasana, 
keep the left knee hugging in,

00:16:18.477 --> 00:16:21.080
and then we're gonna reach
the left fingertips forward,

00:16:21.080 --> 00:16:24.183
find length 
through the left side body.

00:16:24.183 --> 00:16:27.887
Squeeze that left knee in, and
then reach around, just play.

00:16:27.887 --> 00:16:29.822
We're just playin' here, 
havin' some fun

00:16:29.822 --> 00:16:32.158
and reachin' around, 
do your best.

00:16:32.158 --> 00:16:34.493
Maybe the left hand comes
to the left hip crease here.

00:16:34.493 --> 00:16:38.297
If it only comes to the 
ankle here, amazing, own it.

00:16:38.297 --> 00:16:39.298
Squeeze.

00:16:39.298 --> 00:16:41.367
Find support from within.

00:16:44.470 --> 00:16:47.740
And then maybe in time we 
reach the right fingertips

00:16:47.740 --> 00:16:52.753
all the way around to join the
left fingertips for our bind.

00:16:54.347 --> 00:16:58.899
But maybe not, maybe we

00:16:58.899 --> 00:17:00.119
use this opportunity

00:17:00.119 --> 00:17:03.289
as a reminder

00:17:05.250 --> 00:17:07.291
to focus on the process.

00:17:10.596 --> 00:17:11.464
Are you breathing?

00:17:11.464 --> 00:17:15.001
Find one more big 
inhale to lift your heart,

00:17:15.001 --> 00:17:18.271
lengthen through 
the crown of the head.

00:17:19.839 --> 00:17:24.005
And then exhale to 
release, Dandasana.

00:17:28.981 --> 00:17:29.882
Big inhale.

00:17:32.018 --> 00:17:32.952
Big exhale.

00:17:35.688 --> 00:17:37.623
Wonderful, hike the knees up.

00:17:37.623 --> 00:17:39.325
Once again, soles of 
the feet come to the mat

00:17:39.325 --> 00:17:42.128
and we slide the 
hands back, and inhale,

00:17:42.128 --> 00:17:44.263
we're gonna lift 
the hips all the way up.

00:17:44.263 --> 00:17:47.033
Knees are gonna go 
over the ankles here,

00:17:47.033 --> 00:17:49.001
so you can even 
eyeball it a little bit,

00:17:49.001 --> 00:17:51.671
and then send your 
sits bones towards the backs

00:17:51.671 --> 00:17:54.240
of your knees and we open 
up through the chest here,

00:17:54.240 --> 00:17:57.476
wrapping shoulder 
blades around and underneath.

00:17:57.476 --> 00:17:59.912
Lift, lift, lift, lift, lift,
and then just take your gaze

00:17:59.912 --> 00:18:02.014
all the way up, don't take
it all the way back today.

00:18:02.014 --> 00:18:03.816
Press into your fingerprints.

00:18:03.816 --> 00:18:05.051
One more breath here.

00:18:05.051 --> 00:18:06.819
Inhale, lift your heart.

00:18:06.819 --> 00:18:08.521
And then exhale with control.

00:18:08.521 --> 00:18:09.789
Slowly release.

00:18:11.324 --> 00:18:16.162
Wonderful, cross the ankles,
come forward onto all fours.

00:18:16.162 --> 00:18:17.396
Take your time.

00:18:22.034 --> 00:18:23.536
Tabletop position.

00:18:24.704 --> 00:18:26.305
Curl the toes under.

00:18:26.305 --> 00:18:28.040
Find your foundation.

00:18:28.941 --> 00:18:30.609
And when you're 
ready, inhale in.

00:18:30.609 --> 00:18:33.746
Exhale, tap into 
your core, find length.

00:18:33.746 --> 00:18:37.616
Notice how this has 
changed since day one, day two.

00:18:37.616 --> 00:18:39.485
Just be present with what is.

00:18:39.485 --> 00:18:41.787
We're here for five.

00:18:41.787 --> 00:18:43.389
Four.

00:18:43.389 --> 00:18:45.091
Three, tug the shoulders back.

00:18:45.091 --> 00:18:47.693
Two, and one, 
Downward Facing Dog.

00:18:47.693 --> 00:18:49.795
Adjust your stance as you need.

00:18:49.795 --> 00:18:53.132
Start to breathe 
deeper, fuller breaths.

00:19:01.874 --> 00:19:03.743
So when you're really present,

00:19:03.743 --> 00:19:06.045
when you really say yes, 
when you can be patient

00:19:06.045 --> 00:19:08.748
with the process 
and alive in that,

00:19:08.748 --> 00:19:10.549
that is the real deal.

00:19:11.200 --> 00:19:12.518
That is yoga.

00:19:16.188 --> 00:19:18.958
One more deep breath here.

00:19:18.958 --> 00:19:21.861
And then we'll walk 
the big toes together.

00:19:21.861 --> 00:19:23.596
And then inhale, 
lift the right leg up high,

00:19:23.596 --> 00:19:25.731
Three-legged Dog.

00:19:25.731 --> 00:19:29.835
Exhale, knee to nose, 
and then step it up.

00:19:29.835 --> 00:19:31.971
Back knee is gonna lower.

00:19:31.971 --> 00:19:34.974
And we find that 
front knee over front ankle.

00:19:34.974 --> 00:19:38.711
Inhale, slowly 
rising up through the spine.

00:19:38.711 --> 00:19:41.447
Heart opens towards the front.

00:19:41.447 --> 00:19:42.381
And we breathe here.

00:19:42.381 --> 00:19:43.749
See if you can find a lightness.

00:19:43.749 --> 00:19:46.018
So press into the 
top of that back foot.

00:19:46.018 --> 00:19:47.953
Find a lightness here, 
so if you're really pressing

00:19:47.953 --> 00:19:50.489
into your fingerprints, 
tap into your core

00:19:50.489 --> 00:19:55.361
and with practice this
becomes, I won't say more easy,

00:19:55.361 --> 00:20:00.034
but we'll be able to 
access, find more ease.

00:20:02.168 --> 00:20:06.338
I just remember days of 
like really there's no way

00:20:06.338 --> 00:20:09.942
I could not put weight in my
fingers, so just be patient.

00:20:09.942 --> 00:20:11.510
(laughs)

00:20:11.510 --> 00:20:12.542
There you go!

00:20:12.542 --> 00:20:15.381
Alright, inhale, 
look forward, smile.

00:20:15.381 --> 00:20:20.186
Exhale, send the hips back,
runner's lunge, here we go.

00:20:20.186 --> 00:20:22.922
So the hamstrings, 
ahhh, patience.

00:20:22.922 --> 00:20:24.757
I didn't even need 
to really speak to that.

00:20:24.757 --> 00:20:25.758
We all know.

00:20:27.026 --> 00:20:28.561
Soft bend in that right knee.

00:20:28.561 --> 00:20:31.430
Maybe you find a 
little length on the inhale.

00:20:31.430 --> 00:20:33.854
And fold on the exhale.

00:20:41.207 --> 00:20:43.742
Cool, then rolling 
through that right foot.

00:20:43.742 --> 00:20:45.945
Bring the hands to the 
left side of your yoga mat

00:20:45.945 --> 00:20:49.982
and walk your right foot 
out for a Lizard variation.

00:20:49.982 --> 00:20:52.785
Opening the hips, 
so to each his own today.

00:20:52.785 --> 00:20:55.221
If your energy level's kind
of low or the hips are pretty

00:20:55.221 --> 00:20:58.157
tight, you want to be 
soft and easy, patient.

00:20:58.157 --> 00:21:01.594
Then just keep 
that back knee lowered.

00:21:01.594 --> 00:21:06.031
And maybe you lower to 
the forearms, maybe not.

00:21:06.031 --> 00:21:09.502
And as we've been doing, 
send some love, some awareness,

00:21:09.502 --> 00:21:13.672
just some energy, 
some breath, whatever you can do

00:21:14.940 --> 00:21:17.610
toward the hips, this awareness.

00:21:19.779 --> 00:21:22.681
And then you can stay here,
options, couple other variations

00:21:22.681 --> 00:21:24.750
here is you can 
lift the back knee

00:21:24.750 --> 00:21:26.986
for a more active practice.

00:21:28.721 --> 00:21:33.592
And then the last variation
is you can walk the foot in

00:21:33.592 --> 00:21:35.661
and up, bring the right shoulder

00:21:35.661 --> 00:21:39.498
underneath your right 
knee here and play here.

00:21:43.002 --> 00:21:46.005
K, just giving 
some options to play.

00:21:47.206 --> 00:21:52.564
And also, giving us 
some extra substance

00:21:53.979 --> 00:21:55.748
to practice patience.

00:22:01.187 --> 00:22:04.623
Alright, if you have 
your right leg hooked over

00:22:04.623 --> 00:22:07.326
your right shoulder, 
unravel, and let's all come back

00:22:07.326 --> 00:22:09.361
to a nice, low lunge, 
using the hands

00:22:09.361 --> 00:22:11.764
to frame the right foot again.

00:22:11.764 --> 00:22:13.933
Inhale, look forward.

00:22:13.933 --> 00:22:17.803
And exhale, step it back 
to Plank or to the knees,

00:22:17.803 --> 00:22:20.306
Half Plank, so we 
always have options.

00:22:20.306 --> 00:22:22.208
Hug the elbows 
into the side body.

00:22:22.208 --> 00:22:23.943
Gaze forward.

00:22:23.943 --> 00:22:26.879
And then exhale, 
slowly lower down.

00:22:27.980 --> 00:22:29.915
Press into the tops of the feet.

00:22:29.915 --> 00:22:32.718
Walk the fingertips off 
the mat, tent the palms,

00:22:32.718 --> 00:22:34.253
so really lift up here.

00:22:34.253 --> 00:22:37.690
Then lift your elbows 
up towards the sky.

00:22:38.791 --> 00:22:40.192
Then press into the pubic bone,

00:22:40.192 --> 00:22:41.460
press into the tops of the feet.

00:22:41.460 --> 00:22:43.295
See if you can root 
down through your pubic bone

00:22:43.295 --> 00:22:46.966
without necessarily 
clenching your buttocks.

00:22:47.913 --> 00:22:50.502
Alright, it's an art form, yes?

00:22:50.502 --> 00:22:54.396
Tuck the chin into the 
chest and inhale, roll up.

00:22:54.396 --> 00:22:55.808
Exhale, release.

00:22:55.808 --> 00:22:57.309
Just go as far as you can.

00:22:57.309 --> 00:23:01.046
Stay connected with 
your breath, with your core.

00:23:01.046 --> 00:23:01.981
No need to push.

00:23:01.981 --> 00:23:03.949
Inhale, rise up.

00:23:03.949 --> 00:23:04.950
Don't push.

00:23:04.950 --> 00:23:06.619
And exhale, release.

00:23:08.020 --> 00:23:09.922
Inhale, rise up.

00:23:09.922 --> 00:23:11.991
In time, you'll be able 
to wrap those shoulder blades

00:23:11.991 --> 00:23:14.860
around and find length, but
your lower back's gonna speak

00:23:14.860 --> 00:23:17.329
to you here, 
if it doesn't feel good,

00:23:17.329 --> 00:23:20.724
you need to be patient.

00:23:21.407 --> 00:23:22.692
And we release.

00:23:24.870 --> 00:23:27.439
Great work, bring the 
palms underneath the shoulders.

00:23:27.439 --> 00:23:28.741
Curl the toes under.

00:23:28.741 --> 00:23:32.044
Plank or all fours, 
yogi's choice.

00:23:32.044 --> 00:23:34.046
And Downward Facing Dog.

00:23:37.149 --> 00:23:38.817
Big breath in.

00:23:38.817 --> 00:23:42.755
Big breath out, 
walk the feet together.

00:23:42.755 --> 00:23:45.190
Inhale, lift the 
left leg up high.

00:23:45.190 --> 00:23:46.925
Exhale, knee to nose.

00:23:48.360 --> 00:23:49.461
Step it up.

00:23:49.461 --> 00:23:50.963
Nice, low lunge.

00:23:50.963 --> 00:23:53.465
Lower the right knee down.

00:23:53.465 --> 00:23:55.956
And we start to open up.

00:23:58.404 --> 00:24:01.974
We start to open up, 
we start to settle in.

00:24:04.610 --> 00:24:06.278
We start to uncover.

00:24:09.181 --> 00:24:10.783
We start to let go.

00:24:16.789 --> 00:24:18.624
Embracing the process.

00:24:23.128 --> 00:24:25.664
Alright, inhale, look forward.

00:24:25.664 --> 00:24:27.766
And exhale, send it back.

00:24:29.468 --> 00:24:32.171
Hamstrings, pulling 
the left hip crease back,

00:24:32.171 --> 00:24:34.773
keeping soft bend 
in that left knee.

00:24:34.773 --> 00:24:37.743
Again you can play with a
little wave in the spine here,

00:24:37.743 --> 00:24:41.534
finding a root of 
firmness through that back foot.

00:24:51.187 --> 00:24:55.294
Start to become absorbed in
the sound of your breath here.

00:24:55.294 --> 00:24:58.030
Maybe you haven't quite 
really gotten into the groove

00:24:58.030 --> 00:25:01.110
with your breath.
Maybe today's the day.

00:25:01.110 --> 00:25:03.469
Surprise yourself, be open.

00:25:06.638 --> 00:25:09.108
Cool, rolling 
through the left foot.

00:25:09.108 --> 00:25:11.810
Bring the hands to the 
right side of the mat, Lizard

00:25:11.810 --> 00:25:14.113
or Lizard variations.

00:25:14.113 --> 00:25:15.614
Lizard variations.

00:25:18.250 --> 00:25:22.287
Walking the left foot towards
the left side of the mat.

00:25:22.287 --> 00:25:23.889
And then listening to your body,

00:25:23.889 --> 00:25:26.258
so maybe you curl the toes
under and lift the back knee

00:25:26.258 --> 00:25:28.591
for a more active Lizard today.

00:25:28.591 --> 00:25:30.582
Fierce breath.

00:25:30.582 --> 00:25:32.231
Lowering to the forearms.

00:25:32.231 --> 00:25:34.800
Maybe you keep it nice and low.

00:25:35.968 --> 00:25:39.405
Low to the 
ground with your knee.

00:25:39.405 --> 00:25:41.907
Maybe walk those left toes up,

00:25:41.907 --> 00:25:45.077
and we bring the 
left shoulder around.

00:25:46.138 --> 00:25:48.080
And maybe we play here.

00:25:48.080 --> 00:25:49.581
Maybe there's 
other variations here

00:25:49.581 --> 00:25:53.419
where we're working 
towards an arm balance.

00:25:53.419 --> 00:25:56.488
So everyone 
breathe wherever you are.

00:25:59.591 --> 00:26:01.427
Soften the jaw.

00:26:01.427 --> 00:26:05.597
Notice where you might be
adding any extra added tension.

00:26:06.498 --> 00:26:08.200
So not only do we 
carry a tension in our body,

00:26:08.200 --> 00:26:11.637
but I notice through 
teaching and sharing yoga,

00:26:11.637 --> 00:26:14.306
guiding yoga, that 
I notice a lot of times

00:26:14.306 --> 00:26:18.143
we don't even realize how 
we're adding extra tension

00:26:18.143 --> 00:26:22.024
to moments in 
asana and to our day.

00:26:23.415 --> 00:26:25.083
So it's really 
about the awareness.

00:26:25.083 --> 00:26:27.753
Okay, take one more breath here.

00:26:35.561 --> 00:26:39.832
And then if your leg is over
your left shoulder, unravel.

00:26:39.832 --> 00:26:41.934
And let's all come 
back to the low lunge.

00:26:41.934 --> 00:26:44.837
Hands framing the left foot.

00:26:44.837 --> 00:26:46.208
And become light 
on the fingertips.

00:26:46.208 --> 00:26:48.907
As you inhale, look forward.

00:26:48.907 --> 00:26:50.669
And exhale, plant the palms.

00:26:50.669 --> 00:26:53.378
Step it to Plank or Half Plank.

00:26:55.581 --> 00:26:57.883
Wrap the elbows, shoulders in.

00:26:57.883 --> 00:26:59.384
Look forward.

00:26:59.384 --> 00:27:03.522
Hug the elbows into the 
side body as you lower down.

00:27:05.858 --> 00:27:08.260
Then once again, 
feet come to the earth,

00:27:08.260 --> 00:27:11.296
fingertips come off the mat.

00:27:11.296 --> 00:27:15.734
And when you're ready, 
big inhale lifts you up.

00:27:15.734 --> 00:27:17.569
And exhale to release.

00:27:19.071 --> 00:27:20.439
Two more.

00:27:20.439 --> 00:27:21.974
Press into your foundation.

00:27:21.974 --> 00:27:22.808
Inhale.

00:27:25.911 --> 00:27:29.815
Can also just do a 
baby Cobra here, and exhale.

00:27:30.679 --> 00:27:33.452
And practice today is patience.

00:27:34.386 --> 00:27:36.121
One more, big inhale.

00:27:40.158 --> 00:27:41.059
And exhale.

00:27:42.094 --> 00:27:42.928
Release.

00:27:43.795 --> 00:27:44.930
Fabulous work.

00:27:44.930 --> 00:27:46.565
Curl the toes under.

00:27:46.565 --> 00:27:48.834
Come to all fours or Plank.

00:27:50.202 --> 00:27:52.271
And then to Downward Dog.

00:27:54.740 --> 00:27:57.476
Wonderful, take 
a deep breath in.

00:27:58.263 --> 00:27:59.778
Long breath out.

00:28:01.250 --> 00:28:03.181
We're gonna walk to 
the middle of your mat.

00:28:03.181 --> 00:28:05.584
So feet and hands 
will meet in the middle.

00:28:05.584 --> 00:28:08.186
Bring your feet as 
wide as your yoga mat.

00:28:08.186 --> 00:28:09.321
And then bring 
your hands underneath

00:28:09.321 --> 00:28:10.989
your feet for gorilla posture.

00:28:10.989 --> 00:28:13.425
Wiggle your toes at your wrists.

00:28:13.425 --> 00:28:17.296
Hold on to your center, 
your core, your midline

00:28:17.296 --> 00:28:21.466
for stability and then 
you can relax the head over.

00:28:23.702 --> 00:28:25.437
Shake the head loose.

00:28:30.175 --> 00:28:33.512
And then slowly 
release the hands.

00:28:33.512 --> 00:28:36.715
And we're actually going to
bring the palms to the shins.

00:28:36.715 --> 00:28:39.651
Inhale, halfway lift, 
find length.

00:28:39.651 --> 00:28:41.353
Keep your palms on your shins.

00:28:41.353 --> 00:28:43.422
And exhale, fold.

00:28:43.422 --> 00:28:45.891
And then slide the palms 
to the tops of the thighs.

00:28:45.891 --> 00:28:46.925
Soft bend in the knees.

00:28:46.925 --> 00:28:48.694
Inhale, halfway lift.

00:28:50.862 --> 00:28:53.765
Cue creaky floor, 
and exhale, fold.

00:28:54.733 --> 00:28:56.668
And inhale, 
press into your feet.

00:28:56.668 --> 00:28:58.437
Reach for the sky.

00:28:58.437 --> 00:29:00.372
Full body stretch here.

00:29:02.040 --> 00:29:03.609
And exhale, hands to heart.

00:29:03.609 --> 00:29:05.611
Bring the feet together.

00:29:06.812 --> 00:29:10.072
And preparing for Dancer Pose.

00:29:12.464 --> 00:29:13.619
Loop the shoulders.

00:29:13.619 --> 00:29:14.953
Lift your chest.

00:29:18.757 --> 00:29:22.694
So, we have an idea of 
where the pose is going

00:29:22.694 --> 00:29:24.463
and if you're new to yoga,
you're like, "No, I don't."

00:29:24.463 --> 00:29:26.565
(laughs) That's okay, 
we'll do this together.

00:29:26.565 --> 00:29:29.001
But let's see if we can 
really challenge ourselves,

00:29:29.001 --> 00:29:30.799
invite each other 
to really be present

00:29:30.799 --> 00:29:34.873
in every step of the way, 
and just see what happens.

00:29:34.873 --> 00:29:38.744
So find that gathering of
energy up from the pelvic floor.

00:29:38.744 --> 00:29:40.979
I love it when I do this.

00:29:40.979 --> 00:29:41.913
This is great.

00:29:41.913 --> 00:29:44.182
And then lift up, up, up, up.

00:29:44.182 --> 00:29:45.917
And then keep the 
palms at the heart.

00:29:45.917 --> 00:29:47.853
I like to keep the 
palms here at the heart

00:29:47.853 --> 00:29:52.324
to remind my sternum to lift,
lift, lift until we release,

00:29:52.324 --> 00:29:55.360
but for now, lift, lift, lift.

00:29:55.360 --> 00:29:57.442
And then see if you can 
do this without shifting

00:29:57.442 --> 00:29:59.965
your weight too far 
into your right hip,

00:29:59.965 --> 00:30:01.566
that's another thing.

00:30:01.566 --> 00:30:04.202
So, lift up, press 
away from your yoga mat

00:30:04.202 --> 00:30:05.804
and try to lift 
as we've been doing,

00:30:05.804 --> 00:30:07.873
lift, one moving part here,

00:30:07.873 --> 00:30:10.415
so I'm grounding into 
my right heel as I lift

00:30:10.415 --> 00:30:12.564
my left leg up.

00:30:12.564 --> 00:30:14.086
Then keep your right thumb here

00:30:14.086 --> 00:30:16.815
as a reminder for your sternum
and slide your left hand

00:30:16.815 --> 00:30:20.152
down to grab your ankle, 
and then squeeze everything in,

00:30:20.152 --> 00:30:23.188
press away from your yoga 
mat with your standing leg

00:30:23.188 --> 00:30:25.190
or your right foot.

00:30:25.190 --> 00:30:26.491
And then be present here.

00:30:26.491 --> 00:30:31.142
Notice that ooh, 
that work that goes on,

00:30:31.142 --> 00:30:33.799
that activity,

00:30:33.799 --> 00:30:38.170
what is required of you to be
here in this present moment.

00:30:38.170 --> 00:30:40.238
And then from here, you 
might flip the hand around

00:30:40.238 --> 00:30:43.175
to the arch of the foot, 
but you might just stay here

00:30:43.175 --> 00:30:44.943
working today, going, 
"Oh, there's so much

00:30:44.943 --> 00:30:47.045
"for me to work on here."

00:30:48.046 --> 00:30:49.347
M-kay.

00:30:49.347 --> 00:30:52.350
Then keep drawing energy 
up through the front body.

00:30:52.350 --> 00:30:55.287
Grounding through the back body.

00:30:55.287 --> 00:30:57.723
Playing with that opposition.

00:30:58.990 --> 00:31:01.860
And then maybe we 
release the right hand

00:31:01.860 --> 00:31:03.361
and start to reach it forward.

00:31:03.361 --> 00:31:07.032
Keep the chest open, shoulder
blades drawing together.

00:31:07.032 --> 00:31:10.502
Heart space lifting and soft
bend in that standing leg

00:31:10.502 --> 00:31:14.673
as you find buoyancy and take
your process, your journey

00:31:15.941 --> 00:31:19.544
forward as you 
kick the left leg back,

00:31:19.544 --> 00:31:23.215
forward and back, 
breathing into your belly.

00:31:24.516 --> 00:31:26.985
And hold onto your focus
here, squeeze the inner thighs

00:31:26.985 --> 00:31:29.054
towards the midline.

00:31:29.054 --> 00:31:31.857
And lift up through your
center, so that scissor effect

00:31:31.857 --> 00:31:35.961
we've been playing with, 
and then just play here.

00:31:37.462 --> 00:31:40.098
Soft and easy in the face.

00:31:40.098 --> 00:31:42.934
Right shoulder dropping down.

00:31:42.934 --> 00:31:43.769
Breathe.

00:31:44.740 --> 00:31:47.806
Breathe, kicking 
left foot out and up.

00:31:47.806 --> 00:31:48.640
Reach.

00:31:50.315 --> 00:31:53.311
And then slow and 
resist the slingshot effect,

00:31:53.311 --> 00:31:55.147
come all the way back.

00:31:56.047 --> 00:31:57.649
Hands come together.

00:31:57.649 --> 00:31:59.718
We place the left foot down, 
so even if you fell out

00:31:59.718 --> 00:32:00.685
of the pose a million times,

00:32:00.685 --> 00:32:04.689
you can place the left 
foot down here mindfully.

00:32:05.657 --> 00:32:08.260
And then we'll 
take a deep breath in.

00:32:08.260 --> 00:32:10.228
And exhale to let it go.

00:32:13.064 --> 00:32:14.869
Fabulous.

00:32:14.869 --> 00:32:17.269
Shifting your 
weight to the left foot

00:32:17.269 --> 00:32:21.139
and then without shifting 
your weight to that hip,

00:32:21.139 --> 00:32:22.674
see if you can 
lift that right leg up

00:32:22.674 --> 00:32:25.177
just as we've been working on.

00:32:26.278 --> 00:32:27.879
And if you're 
really new to the practice

00:32:27.879 --> 00:32:30.649
or you're working on 
something that's healing,

00:32:30.649 --> 00:32:33.685
you might 
honestly just play here

00:32:33.685 --> 00:32:37.856
working with this coordination

00:32:37.856 --> 00:32:40.856
and with the muscles here.

00:32:41.626 --> 00:32:42.840
M-kay.

00:32:45.096 --> 00:32:47.599
Pressing firmly 
into that left heel,

00:32:47.599 --> 00:32:50.468
we might grab the ankle, 
maybe you're here already.

00:32:50.468 --> 00:32:51.636
And work here.

00:32:53.638 --> 00:32:57.108
And then we might flip 
it and come around here.

00:32:57.108 --> 00:32:59.211
And then all that 
gathering of the energy

00:32:59.211 --> 00:33:01.546
that you've done here 
in your center, your core,

00:33:01.546 --> 00:33:02.914
tap into that.

00:33:02.914 --> 00:33:04.316
Squeeze and lift.

00:33:05.617 --> 00:33:07.953
And then marry all 
of this beautiful effort

00:33:07.953 --> 00:33:10.755
with an ease as you send 
the left fingertips forward

00:33:10.755 --> 00:33:15.346
and begin to work here, 
savoring the process

00:33:15.346 --> 00:33:17.395
as you squeeze and press.

00:33:18.230 --> 00:33:21.266
Kick the right foot out and up.

00:33:21.266 --> 00:33:23.501
Relax the shoulders down.

00:33:23.501 --> 00:33:25.337
Hug the lower ribs in.

00:33:26.705 --> 00:33:28.173
Stay focused.

00:33:28.173 --> 00:33:30.342
Keep breathing, stay calm.

00:33:32.010 --> 00:33:34.512
Use the inhale 
to find expansion,

00:33:34.512 --> 00:33:36.915
the exhale to find stability.

00:33:41.453 --> 00:33:44.055
Soft bend in your standing leg.

00:33:44.055 --> 00:33:47.359
You got this, 
take one more breath.

00:33:47.359 --> 00:33:51.296
And then use an exhale 
to slowly bring it back.

00:33:51.296 --> 00:33:53.531
No matter where you are, 
everyone find a lightness,

00:33:53.531 --> 00:33:54.633
whatever that means to you.

00:33:54.633 --> 00:33:56.744
Maybe it's hee.

00:33:56.744 --> 00:34:00.071
And then place your 
right foot down with care.

00:34:01.907 --> 00:34:04.743
Beautiful, big inhale.

00:34:06.011 --> 00:34:07.679
Exhale to let it go.

00:34:08.580 --> 00:34:09.748
Alright, takin' it 
back down to the ground.

00:34:09.748 --> 00:34:11.783
Inhale, reach for the sky.

00:34:11.783 --> 00:34:14.052
Clap the palms 
together, Jai Namaste.

00:34:14.052 --> 00:34:14.886
(claps)

00:34:14.886 --> 00:34:15.954
Forward Fold.

00:34:18.322 --> 00:34:20.792
Take a couple breaths here.

00:34:20.792 --> 00:34:22.527
Shake the head loose.

00:34:23.728 --> 00:34:27.465
Maybe bend the knees, 
one and then the other.

00:34:31.235 --> 00:34:34.306
And we'll walk the feet as wide
as the yoga mat once again.

00:34:34.306 --> 00:34:37.909
This time let your 
toes spill off the edge.

00:34:41.246 --> 00:34:43.815
And then allow your 
knees to track your toes.

00:34:43.815 --> 00:34:46.952
Press into the outer 
edges of your feet and come down

00:34:46.952 --> 00:34:49.530
into a nice yogic squat.

00:34:51.989 --> 00:34:53.792
When the cool weather comes in,

00:34:53.792 --> 00:34:56.293
I feel like the 
floor gets creakier.

00:34:56.293 --> 00:34:57.829
Press the palms together.

00:34:57.829 --> 00:34:59.698
If your heels are 
lifted here, fabulous.

00:34:59.698 --> 00:35:02.467
Opportunity here 
to practice Crow,

00:35:02.467 --> 00:35:07.120
a posture that 
requires patience, discipline.

00:35:08.997 --> 00:35:11.343
Or you're just 
here in the squat.

00:35:11.343 --> 00:35:13.378
So again, 
opportunity to practice Crow.

00:35:13.378 --> 00:35:15.580
If you are going 
to practice Crow,

00:35:15.580 --> 00:35:18.116
bring the toes 
together, look forward.

00:35:18.116 --> 00:35:20.418
Keep that focus 
forward, that length.

00:35:20.418 --> 00:35:22.087
We've already 
tapped into the core here

00:35:22.087 --> 00:35:24.789
so really broadness 
through the upper back body.

00:35:24.789 --> 00:35:26.925
Then you bring the knees
right up to the armpit chest.

00:35:26.925 --> 00:35:29.160
Keep the gaze forward, 
neck nice and long

00:35:29.160 --> 00:35:32.797
as you look forward, and
then maybe one toe lifts up.

00:35:32.797 --> 00:35:34.933
And then maybe the 
other, but gaze is forward.

00:35:34.933 --> 00:35:37.769
I'm lifting my heart space 
through my upper back body

00:35:37.769 --> 00:35:40.195
and pressing away 
from my yoga mat.

00:35:40.195 --> 00:35:42.007
And I'm breathing.

00:35:47.112 --> 00:35:48.913
And if you're still 
working on the posture,

00:35:48.913 --> 00:35:51.416
you're welcome to 
stay there, take your time.

00:35:51.416 --> 00:35:54.586
The rest of us are going to
slowly swim the fingertips

00:35:54.586 --> 00:35:58.590
around, use our hands 
to come back to Dandasana.

00:36:02.827 --> 00:36:04.095
Keep breathing here.

00:36:04.095 --> 00:36:04.929
Active breath.

00:36:04.929 --> 00:36:09.215
This is your time 
to refresh, rejuvenate.

00:36:10.135 --> 00:36:13.938
Tap into your best and 
most beautiful side, right?

00:36:13.938 --> 00:36:15.106
(laughs)

00:36:15.106 --> 00:36:16.174
(hisses)

00:36:16.174 --> 00:36:17.008
Alright.

00:36:18.443 --> 00:36:21.780
Then the left leg is gonna be
nice and strong here and firm.

00:36:21.780 --> 00:36:23.114
We're gonna peel 
the right knee up

00:36:23.114 --> 00:36:25.950
just like we did at 
the beginning of practice.

00:36:25.950 --> 00:36:27.218
Alright, but this time 
we're gonna grab the leg

00:36:27.218 --> 00:36:29.621
just like we've done before
here in our Yoga Revolution,

00:36:29.621 --> 00:36:31.556
and we're gonna 
pull the right knee back

00:36:31.556 --> 00:36:34.459
and then use your left hand to
kind of brace yourself here.

00:36:34.459 --> 00:36:36.394
So working nice hip opener here.

00:36:36.394 --> 00:36:40.365
Stretching through the 
hamstrings, it takes patience.

00:36:40.365 --> 00:36:42.067
Pulling back.

00:36:42.067 --> 00:36:44.169
Pulling back that bow nad arrow.

00:36:44.169 --> 00:36:45.370
Lifting up through the heart.

00:36:45.370 --> 00:36:48.206
Alright, so this 
is your bus stop one.

00:36:48.206 --> 00:36:49.474
Lifting up through the chest.

00:36:49.474 --> 00:36:50.308
Working here.

00:36:50.308 --> 00:36:52.010
You can even find a 
little movement here

00:36:52.010 --> 00:36:55.113
if you're working 
in bus stop one.

00:36:55.113 --> 00:36:58.049
Another option would be 
to keep lifting up through

00:36:58.049 --> 00:37:01.586
the chest, take your 
right foot to your left hand.

00:37:01.586 --> 00:37:03.688
Right hand comes 
in and underneath,

00:37:03.688 --> 00:37:06.291
and we're going to work and
keep a sense of humor here,

00:37:06.291 --> 00:37:09.260
be patient, we're gonna 
work to hike the right leg

00:37:09.260 --> 00:37:12.230
all the way up 
over the right shoulder.

00:37:12.230 --> 00:37:14.499
I know, I know, I know.

00:37:14.499 --> 00:37:16.768
Then right hand's gonna 
come right underneath here

00:37:16.768 --> 00:37:21.239
and I'm gonna really squeeze
actually my right leg down

00:37:21.239 --> 00:37:23.908
on that shoulder just 
to find a little connect,

00:37:23.908 --> 00:37:26.277
and then maybe 
you lift the shin.

00:37:26.277 --> 00:37:29.280
So a little 
Elephant Pose variation.

00:37:30.682 --> 00:37:32.217
Bus stop number two.

00:37:32.217 --> 00:37:34.452
Pressing into the palms, 
keeping the heart lifted.

00:37:34.452 --> 00:37:37.088
So even though I've 
contorted my sweet body

00:37:37.088 --> 00:37:41.893
into a different shape here, 
still think Dandasana.

00:37:41.893 --> 00:37:43.528
Firming down through the legs.

00:37:43.528 --> 00:37:44.956
Lifting up through the heart.

00:37:44.956 --> 00:37:47.732
Really strong, strong pose here.

00:37:47.732 --> 00:37:50.668
Alright, so from this bus 
stop, you might stay here,

00:37:50.668 --> 00:37:54.272
bus stop two, 
or I might shift back a bit.

00:37:54.272 --> 00:37:57.976
Lift my left leg and cross
my left ankle over the right.

00:37:57.976 --> 00:38:01.379
Use your palms to 
really create stability

00:38:02.647 --> 00:38:05.250
and lift your heart even more.

00:38:05.250 --> 00:38:07.285
Breathing here.

00:38:07.285 --> 00:38:09.320
Breathing here.

00:38:09.320 --> 00:38:10.889
Alright, you can 
come out of this posture

00:38:10.889 --> 00:38:12.657
whenever you like.

00:38:12.657 --> 00:38:14.759
And then so this was a 
request and I don't do it

00:38:14.759 --> 00:38:18.496
for a lot of reasons, 
but patience practice,

00:38:18.496 --> 00:38:19.831
I feel like 
there's a lesson here,

00:38:19.831 --> 00:38:21.299
so everyone lift your heart.

00:38:21.299 --> 00:38:24.769
Last bus stop is to 
loop the shoulders, wrap.

00:38:24.769 --> 00:38:26.337
Draw the navel in and up.

00:38:26.337 --> 00:38:28.907
Shift your gaze 
forward, shift onto the palms,

00:38:28.907 --> 00:38:31.576
and then kick the legs out long.

00:38:32.710 --> 00:38:34.312
So I'm tapping into my core.

00:38:34.312 --> 00:38:36.981
I'm not dumping 
weight into my shoulders.

00:38:36.981 --> 00:38:39.918
I'm drawing my navel 
in and up, in and up.

00:38:39.918 --> 00:38:42.253
And then exhale to 
release, come back.

00:38:42.253 --> 00:38:47.025
So actually in time too 
this elbow will come out.

00:38:47.025 --> 00:38:50.495
So, that was an experience, 
and you just have to also

00:38:50.495 --> 00:38:52.197
keep in mind how 
many people are practicing

00:38:52.197 --> 00:38:53.832
along with this journey.

00:38:53.832 --> 00:38:56.167
So we want to be really 
mindful of every bus stop.

00:38:56.167 --> 00:38:58.336
Be really kind to our 
bodies, but then remember,

00:38:58.336 --> 00:39:01.105
this is all just 
a big ole metaphor.

00:39:01.105 --> 00:39:02.574
How do you deal 
with things like this?

00:39:02.574 --> 00:39:03.608
What is your approach?

00:39:03.608 --> 00:39:04.442
Can you laugh it off?

00:39:04.442 --> 00:39:05.810
Can you smile?

00:39:05.810 --> 00:39:09.981
Can you enjoy that that just
changed the way you breathe?

00:39:11.549 --> 00:39:14.953
And then let it go and 
let's do the other side.

00:39:14.953 --> 00:39:16.230
Dandasana.

00:39:17.488 --> 00:39:19.691
So, through that process though,

00:39:19.691 --> 00:39:22.126
it's really not about the shape.

00:39:22.126 --> 00:39:24.095
Through that process, 
we open up the hip.

00:39:24.095 --> 00:39:25.396
We build strength in the arms.

00:39:25.396 --> 00:39:27.599
We tap into the core, which
is great for our back bodies,

00:39:27.599 --> 00:39:29.334
so that we can carry our 
groceries and our neighbor's

00:39:29.334 --> 00:39:32.870
groceries well into 
our 90s, yeah, right?

00:39:32.870 --> 00:39:35.173
Alright, super loud airplane.

00:39:35.173 --> 00:39:36.107
Alright, let's go.

00:39:36.107 --> 00:39:38.943
Lift the left 
knee all the way up.

00:39:40.044 --> 00:39:43.648
Find your right 
hand on the earth.

00:39:43.648 --> 00:39:45.984
Then when you're ready, 
maybe grabbing that,

00:39:45.984 --> 00:39:48.486
you can just stay 
here I guess, breathing.

00:39:48.486 --> 00:39:51.656
And maybe you grab 
that, pull it back.

00:39:52.724 --> 00:39:55.159
Grab your foot, pull it back.

00:39:56.160 --> 00:40:00.331
And so, this is the action,
but really where I need to work

00:40:00.331 --> 00:40:02.934
is finding Dandasana here.

00:40:02.934 --> 00:40:03.901
Super tough.

00:40:07.672 --> 00:40:10.441
Reconnect with your breath and
this is the first bus stop.

00:40:10.441 --> 00:40:12.644
Can also return to the leg baby.

00:40:12.644 --> 00:40:14.345
I won't start singing today,

00:40:14.345 --> 00:40:17.448
but you can 
return to the leg baby.

00:40:17.448 --> 00:40:18.583
It's really hard not to sing.

00:40:18.583 --> 00:40:19.417
Okay.

00:40:25.223 --> 00:40:26.758
Second bus stop.

00:40:26.758 --> 00:40:28.993
We'll bring this leg, 
hike it all the way up

00:40:28.993 --> 00:40:30.628
and so there is 
a bit of a lift up

00:40:30.628 --> 00:40:33.331
through that sit bone 
at first to just really

00:40:33.331 --> 00:40:35.366
get it up and over.

00:40:35.366 --> 00:40:36.868
And just do your best.

00:40:36.868 --> 00:40:39.470
And we come into Elephant Pose.

00:40:40.972 --> 00:40:43.441
And think Dandasana.

00:40:43.441 --> 00:40:45.610
And in the traditional 
posture, you lift your leg

00:40:45.610 --> 00:40:47.111
and everything up.

00:40:48.713 --> 00:40:50.481
Ha-ha-ha-ha.

00:40:50.481 --> 00:40:51.316
Okay.

00:40:53.611 --> 00:40:57.922
Breathing, notice we're not
rushing any of this on purpose.

00:41:00.558 --> 00:41:02.794
Take breaks when you need to.

00:41:02.794 --> 00:41:03.861
Breathe deep.

00:41:05.563 --> 00:41:10.034
Think upward current of
energy through the front body.

00:41:10.034 --> 00:41:12.337
Kate at the top of the boat.

00:41:12.337 --> 00:41:13.838
Ariel on the rock.

00:41:17.338 --> 00:41:20.244
Alright, and then maybe we
shift our weight back a bit.

00:41:20.244 --> 00:41:22.246
Cross the right 
ankle over the left.

00:41:22.246 --> 00:41:26.317
Activate through the 
hands and lift, lift, lift.

00:41:26.317 --> 00:41:29.120
Lift here, be patient, 
be alive, be present.

00:41:29.120 --> 00:41:31.389
You are awesome, 
you are amazing.

00:41:31.389 --> 00:41:33.191
Keep breathing here.

00:41:33.191 --> 00:41:34.959
The journey is the reward.

00:41:34.959 --> 00:41:37.028
The process is the candy.

00:41:38.563 --> 00:41:40.264
That second quote is mine.

00:41:40.264 --> 00:41:41.532
(laughing)

00:41:41.532 --> 00:41:43.601
The process is the candy.

00:41:45.536 --> 00:41:47.038
The journey is the reward.

00:41:47.038 --> 00:41:48.840
The process is the candy.

00:41:48.840 --> 00:41:50.375
And loop the shoulders, 
maybe you take it

00:41:50.375 --> 00:41:54.479
to your final bus 
stop just as an experiment,

00:41:54.479 --> 00:41:55.646
but maybe not.

00:41:56.781 --> 00:41:57.915
Maybe not.

00:41:57.915 --> 00:41:59.350
So we're hugging in here.

00:41:59.350 --> 00:42:00.485
We shift our weight forward.

00:42:00.485 --> 00:42:01.886
We kick the legs out.

00:42:01.886 --> 00:42:04.756
There we go, 
my elbow's out this time.

00:42:04.756 --> 00:42:06.391
Kicking out, 
sending the hips up.

00:42:06.391 --> 00:42:07.492
Engaging my core.

00:42:07.492 --> 00:42:08.326
Gaze is forward.

00:42:08.326 --> 00:42:10.628
Lifting up through 
the upper back body.

00:42:10.628 --> 00:42:11.863
Breathing deep.

00:42:13.264 --> 00:42:16.434
And then we 
release back with control.

00:42:17.468 --> 00:42:19.103
And shake it off.

00:42:19.103 --> 00:42:20.104
Ha-ha-ha-ha.

00:42:23.641 --> 00:42:25.443
Wonderful, return to Dandasana.

00:42:25.443 --> 00:42:26.511
Awesome work today everyone.

00:42:26.511 --> 00:42:30.681
Send your fingertips forward
and then Thriller arms down,

00:42:30.681 --> 00:42:32.283
plug the shoulders.

00:42:34.719 --> 00:42:36.521
Walk your heels towards 
the front edge of your mat

00:42:36.521 --> 00:42:38.790
and a little zombie crawl.

00:42:38.790 --> 00:42:41.993
And let's take it down, 
whaddaya say, deep breath in,

00:42:41.993 --> 00:42:44.062
and exhale, slowly release.

00:42:44.062 --> 00:42:47.999
Point the toes if you 
need to all the way down.

00:42:49.834 --> 00:42:52.069
♫ Fabulous

00:42:53.071 --> 00:42:55.673
♫ Hear the call

00:42:55.673 --> 00:42:58.476
♫ The time has come

00:42:58.476 --> 00:43:01.579
♫ For one and all

00:43:01.579 --> 00:43:05.750
♫ To play (laughs)

00:43:07.344 --> 00:43:09.654
♫ ball

00:43:09.654 --> 00:43:10.955
Lift the knees up.

00:43:10.955 --> 00:43:13.357
Bring the soles of 
the feet to the mat.

00:43:13.357 --> 00:43:14.992
And you're actually 
going to bring the palms

00:43:14.992 --> 00:43:17.661
face down here for Texas T.

00:43:19.063 --> 00:43:20.898
Scoop the tailbone up.

00:43:23.067 --> 00:43:26.571
And then send the legs 
really heavy to the left.

00:43:26.571 --> 00:43:28.105
Turn your gaze to the right.

00:43:28.105 --> 00:43:32.243
Left hand can come to the
outer edge of the right thigh,

00:43:32.243 --> 00:43:33.678
and we breathe.

00:43:33.678 --> 00:43:35.947
Listen to the sound 
of your breath here.

00:43:35.947 --> 00:43:37.748
I'll be quiet.

00:43:37.748 --> 00:43:40.918
Listen to that 
ocean sound in and out.

00:43:41.786 --> 00:43:43.830
Flowing in and out.

00:43:55.500 --> 00:43:57.301
And big inhale.

00:43:57.301 --> 00:44:00.712
Exhale to bring it all 
the way back through center.

00:44:02.240 --> 00:44:04.709
And then inhale 
in again and exhale,

00:44:04.709 --> 00:44:07.481
heavy legs to the right.

00:44:09.531 --> 00:44:13.217
Right hand can come to the
outer edge of the left thigh.

00:44:13.217 --> 00:44:17.388
And maybe we turn on the 
left ear here and breathe.

00:44:18.556 --> 00:44:20.625
Listen to the sounds around you,

00:44:20.625 --> 00:44:24.652
the sound of your 
breath and any other sound.

00:44:24.652 --> 00:44:26.864
Noise in the other room.

00:44:27.732 --> 00:44:29.901
Really take in 
your environment here.

00:44:29.901 --> 00:44:31.736
Close your eyes 
and then just listen.

00:44:31.736 --> 00:44:35.698
Take in your environment 
through the sounds.

00:44:41.178 --> 00:44:42.847
I like how I said 
take in your environment

00:44:42.847 --> 00:44:44.348
and then close your eyes.

00:44:44.348 --> 00:44:45.283
(laughs)

00:44:45.283 --> 00:44:47.385
But you know what I mean.

00:44:50.655 --> 00:44:51.656
Great work my friends.

00:44:51.656 --> 00:44:54.292
Take a deep inhale in 
and then use your exhale

00:44:54.292 --> 00:44:57.061
to melt it back to center.

00:44:57.061 --> 00:44:59.564
Soles of the 
feet come to the mat.

00:44:59.564 --> 00:45:01.499
And we bring the 
knees to one side.

00:45:01.499 --> 00:45:03.301
Let's go to the 
left first, left side.

00:45:03.301 --> 00:45:06.037
Cross the left 
ankle over the right.

00:45:06.037 --> 00:45:08.005
Feel that wonderful 
stretch in the front

00:45:08.005 --> 00:45:10.007
of your right hip crease.

00:45:10.007 --> 00:45:11.442
Stay active in the toes.

00:45:11.442 --> 00:45:13.411
Deep breath in.

00:45:13.411 --> 00:45:15.446
Exhale, release, 
little booty massage

00:45:15.446 --> 00:45:18.716
as you take the 
knees to the right.

00:45:18.716 --> 00:45:21.719
Cross the right 
ankle over the left.

00:45:21.719 --> 00:45:23.354
Keep the toes active.

00:45:23.354 --> 00:45:24.188
Inhale.

00:45:25.957 --> 00:45:27.158
And exhale.

00:45:27.158 --> 00:45:30.094
(whistling exhale)

00:45:31.262 --> 00:45:32.496
And we release.

00:45:32.496 --> 00:45:34.732
Send the legs out long.

00:45:34.732 --> 00:45:36.901
Tap into that inner smile.

00:45:36.901 --> 00:45:38.436
You can keep the 
hands at your sides

00:45:38.436 --> 00:45:41.339
or bring them in to 
rest gently on your belly,

00:45:41.339 --> 00:45:43.908
your ribs, or perhaps 
one hand on the heart

00:45:43.908 --> 00:45:46.077
and one hand on the belly.

00:45:51.115 --> 00:45:53.451
Now, inhale lots of love in.

00:45:56.887 --> 00:45:58.546
And as you exhale, 
lots of love out.

00:45:58.546 --> 00:46:00.858
Relax the weight of 
your body completely

00:46:00.858 --> 00:46:03.238
and fully into your mat.

00:46:04.829 --> 00:46:09.532
There's such beauty, 
I find, and such admiration

00:46:12.670 --> 00:46:16.474
in tending to the 
physical body, gettin' fit,

00:46:16.474 --> 00:46:19.343
trim, toned, while 
still really paying attention

00:46:19.343 --> 00:46:23.052
to our inner ecosystem, 
and I feel like

00:46:25.416 --> 00:46:28.586
having a relationship 
with a patience,

00:46:29.687 --> 00:46:32.923
a practice of 
patience is really valuable

00:46:32.923 --> 00:46:34.258
so thank you so much for sharing

00:46:34.258 --> 00:46:37.013
your practice with me.

00:46:38.032 --> 00:46:40.308
I'll see you tomorrow.

00:46:40.308 --> 00:46:42.033
Big love.

00:46:42.033 --> 00:46:43.000
Namaste.

00:46:43.000 --> 00:46:47.171
(lively orchestral music)