WEBVTT

00:00:00.420 --> 00:00:02.740
- Hello, everyone,
and welcome to Move,

00:00:02.740 --> 00:00:04.720
your 30 Day Yoga Journey.

00:00:04.720 --> 00:00:07.350
I'm Adriene and that's Benji.

00:00:07.350 --> 00:00:10.450
And today is Day 5,
high fives all around.

00:00:10.450 --> 00:00:14.840
Oh my gosh, I'm so excited
that we are doing this thing.

00:00:14.840 --> 00:00:19.710
So it's Day 5 and 
we're looking today

00:00:19.710 --> 00:00:22.693
at what it means to deepen.

00:00:23.800 --> 00:00:25.359
Let's get started.

00:00:25.359 --> 00:00:27.204
(soft upbeat music)

00:00:40.680 --> 00:00:44.341
Alright my sweet friends,
let's begin lying down today.

00:00:45.850 --> 00:00:50.982
Take your time, coming down
to your mat or to the floor.

00:00:53.506 --> 00:00:58.450
And we're gonna begin with
the feet as wide as the yoga mat,

00:00:58.450 --> 00:01:02.520
allowing the knees to
gently knock together.

00:01:04.430 --> 00:01:06.570
And as you get situated here,

00:01:06.570 --> 00:01:09.423
just think about allowing,

00:01:10.630 --> 00:01:11.750
period. (laughs)

00:01:11.750 --> 00:01:14.718
But think about 
allowing yourself

00:01:15.629 --> 00:01:17.900
to kind of let go.

00:01:17.900 --> 00:01:21.300
So, dropping the
shoulders down to the earth,

00:01:21.300 --> 00:01:23.437
relaxing through the toes.

00:01:25.750 --> 00:01:27.470
Letting the head get heavy.

00:01:27.470 --> 00:01:30.270
And if you haven't already
bring your hands to your body

00:01:31.140 --> 00:01:34.151
somewhere, maybe on
the belly or the heart.

00:01:37.400 --> 00:01:41.109
And we're gonna 
just allow ourselves

00:01:41.109 --> 00:01:44.671
to sink right in today.
Close your eyes. (laughs)

00:01:46.010 --> 00:01:50.330
My voice is nice and
deep for this Day 5.

00:01:50.330 --> 00:01:53.206
Deepening practice.

00:01:55.620 --> 00:01:57.670
Benji just let out a sigh.

00:01:57.670 --> 00:02:02.283
He's allowing himself to
sink into the moment too with us.

00:02:05.500 --> 00:02:06.730
And I'm sure by now,

00:02:06.730 --> 00:02:10.223
you're just
noticing where your mind is.

00:02:11.520 --> 00:02:14.704
You might feel some tension

00:02:14.704 --> 00:02:18.020
or resistance to be here,

00:02:18.020 --> 00:02:20.462
but just remember that that is,

00:02:22.350 --> 00:02:24.569
in a way, 
what this is all about.

00:02:26.130 --> 00:02:27.715
Showing up

00:02:28.997 --> 00:02:32.782
and committing to 
being here with yourself.

00:02:35.360 --> 00:02:37.840
No matter what
the circumstances,

00:02:37.840 --> 00:02:39.900
I'm so glad you're here.

00:02:39.900 --> 00:02:41.913
Take a deep breath in.

00:02:43.273 --> 00:02:45.501
And a long breath out.

00:02:49.270 --> 00:02:53.245
Feel your breath move
you as you inhale deeply.

00:02:55.840 --> 00:02:57.608
And empty it out.

00:03:01.340 --> 00:03:03.660
One more time here, close
your eyes if you haven't already

00:03:03.660 --> 00:03:05.770
for this last one and
take the deepest breath

00:03:05.770 --> 00:03:07.880
you've taken all day.

00:03:10.840 --> 00:03:14.376
And exhale to let it go.

00:03:16.613 --> 00:03:18.560
The hard part is done.

00:03:18.560 --> 00:03:21.420
You're here, let's lift
the heels, lift the toes,

00:03:21.420 --> 00:03:23.324
hug the knees into the chest.

00:03:25.330 --> 00:03:27.270
You can rock
gently side to side here,

00:03:27.270 --> 00:03:30.060
getting a little
massage in the back.

00:03:30.060 --> 00:03:32.450
Just creating some soft,
easy movement here

00:03:32.450 --> 00:03:36.053
to start walking
the shoulders down.

00:03:36.900 --> 00:03:40.913
Maybe finding some
gentle movement in the feet.

00:03:43.700 --> 00:03:45.850
Softening through
the skin of the face.

00:03:45.850 --> 00:03:49.980
So if you're kind of clenching
in the forehead or the brow,

00:03:49.980 --> 00:03:52.093
see if you can relax that a bit.

00:03:53.370 --> 00:03:55.930
Maybe relax your
tongue in the mouth

00:03:55.930 --> 00:03:59.730
and continue to
gently deepen your breath.

00:03:59.730 --> 00:04:02.430
That's your first job here.

00:04:02.430 --> 00:04:03.830
And as we deepen the breath,

00:04:03.830 --> 00:04:08.110
we really kind of open or
continue to open up this idea

00:04:11.920 --> 00:04:14.336
that our breath is,

00:04:16.300 --> 00:04:18.760
is our spirit, right, 
is our true self.

00:04:18.760 --> 00:04:22.880
Like when we take time to
nurture that relationship,

00:04:22.880 --> 00:04:26.719
we are creating a

00:04:27.698 --> 00:04:29.970
sense of wholeness,

00:04:29.970 --> 00:04:32.980
of feeling
complete or more true,

00:04:32.980 --> 00:04:35.863
which can then lead to us,
feeling confident.

00:04:36.860 --> 00:04:40.430
And to us feeling more
capable of loving ourselves.

00:04:40.430 --> 00:04:41.550
I mean, the list is endless.

00:04:41.550 --> 00:04:44.860
And then of course, that
has a beautiful movement

00:04:44.860 --> 00:04:47.701
beyond ourselves, 
it creates a ripple effect.

00:04:48.980 --> 00:04:51.900
Alright, send the
left foot down now

00:04:51.900 --> 00:04:56.240
and gently extend the
right leg up towards the sky.

00:04:56.240 --> 00:04:58.182
Take a deep breath in here.

00:04:59.628 --> 00:05:01.610
Then on your exhale,
bend the right knee,

00:05:01.610 --> 00:05:02.710
you're gonna
take the right ankle

00:05:02.710 --> 00:05:04.100
over the top of the left thigh.

00:05:04.100 --> 00:05:06.010
Then we'll lift
off with the left foot

00:05:06.010 --> 00:05:09.343
and interlace the fingertips
behind the left thigh.

00:05:11.910 --> 00:05:14.350
You're gonna try to keep
some energy in your right foot.

00:05:14.350 --> 00:05:16.720
So you can think
about flexing the toes

00:05:16.720 --> 00:05:17.980
back towards your right knee

00:05:17.980 --> 00:05:20.360
and same thing
with the left foot.

00:05:20.360 --> 00:05:22.090
Good then use your right elbow

00:05:22.090 --> 00:05:25.800
maybe to press
the right thigh bone

00:05:25.800 --> 00:05:29.500
that right femur out,
as you squeeze,

00:05:29.500 --> 00:05:31.793
your left thigh up
towards your face.

00:05:33.190 --> 00:05:36.910
Keep the shoulders relaxed,
breathe in, breathe out.

00:05:36.910 --> 00:05:39.580
Maybe create some soft,
easy movement here

00:05:39.580 --> 00:05:41.490
by rocking side to side.

00:05:41.490 --> 00:05:44.130
Or by simply continuing 
to deepen the breath,

00:05:44.130 --> 00:05:47.223
creating movement 
in the posture,

00:05:49.140 --> 00:05:51.063
with the breath.

00:05:58.060 --> 00:05:59.930
Release the left
foot to the earth,

00:05:59.930 --> 00:06:01.750
extend the right leg up high,

00:06:01.750 --> 00:06:03.940
and you're gonna
slowly lower it with control.

00:06:03.940 --> 00:06:06.880
Just get in the habit of
kind of moving with control.

00:06:06.880 --> 00:06:09.993
We're gonna start
to really dissect,

00:06:11.120 --> 00:06:14.430
not just what we do here
as we continue this journey,

00:06:14.430 --> 00:06:15.610
but how we do it.

00:06:15.610 --> 00:06:18.030
So paying
attention to how you move

00:06:18.030 --> 00:06:20.380
because how you move matters.

00:06:20.380 --> 00:06:22.380
So here we go,
bend the right knee,

00:06:22.380 --> 00:06:24.830
right foot comes to the ground,
left foot up high.

00:06:27.500 --> 00:06:30.500
Inhale in. Exhale,
bend the left knee,

00:06:30.500 --> 00:06:32.510
cross it over the
top of the right thigh,

00:06:32.510 --> 00:06:35.610
and we'll interlace, same thing
as we did on the other side.

00:06:35.610 --> 00:06:39.950
But notice how this side
may or may not feel different

00:06:39.950 --> 00:06:43.330
breathing deep here,
lots of energy in the feet

00:06:43.330 --> 00:06:45.170
using the left elbow,

00:06:45.170 --> 00:06:47.828
maybe to press into
that left inner thigh.

00:06:51.170 --> 00:06:54.973
And again, keeping a softness
through the forehead, the jaw.

00:07:07.190 --> 00:07:09.460
And taking one
more deep breath here.

00:07:09.460 --> 00:07:10.870
Think about sending the breath

00:07:10.870 --> 00:07:13.540
almost like down to
your hips and space.

00:07:13.540 --> 00:07:16.493
Just use your imagination.

00:07:16.493 --> 00:07:19.950
Visualize the breath

00:07:19.950 --> 00:07:21.640
going all the way
down to your hips.

00:07:21.640 --> 00:07:24.320
And then when you're ready,

00:07:24.320 --> 00:07:26.010
we'll release right
foot to the ground,

00:07:26.010 --> 00:07:28.200
send the left leg up high.

00:07:28.200 --> 00:07:30.950
And again, now you can flex
the foot or point the toes,

00:07:30.950 --> 00:07:33.730
but nice and slow as
slow as you can roll.

00:07:33.730 --> 00:07:36.540
This is really for the brain,
just kind of training us

00:07:36.540 --> 00:07:41.310
to move mindfully

00:07:41.310 --> 00:07:42.831
and with control.

00:07:44.750 --> 00:07:47.610
Great, and then when that
left heel kisses the ground,

00:07:47.610 --> 00:07:50.500
go ahead and bring
both feet to the ground.

00:07:50.500 --> 00:07:53.060
Heels, walk up towards the hips.

00:07:53.060 --> 00:07:56.520
We're just gonna open up through
the front of the hip here.

00:07:56.520 --> 00:08:00.870
Inhale, slow and steady
peeling up from the tailbone,

00:08:00.870 --> 00:08:03.470
lifting the hip
points towards the sky.

00:08:03.470 --> 00:08:05.875
And exhale, lowering it down.

00:08:07.520 --> 00:08:09.822
Keeping all four corners 
of the feet grounded.

00:08:09.822 --> 00:08:12.099
As you inhale, we lift up.

00:08:12.099 --> 00:08:14.280
Nice massage 
on the spine here.

00:08:14.280 --> 00:08:18.221
And exhale, we lower.

00:08:19.249 --> 00:08:21.110
And last one this time 
we're gonna stay for a bit

00:08:21.110 --> 00:08:23.786
so inhale, lift up.

00:08:24.830 --> 00:08:27.810
So we're not allowing
the knees to splay out,

00:08:27.810 --> 00:08:29.040
but we're keeping them stacked

00:08:29.040 --> 00:08:31.810
so press into all
four corners of your foot.

00:08:31.810 --> 00:08:33.920
That's the ball
joint of the big toe,

00:08:33.920 --> 00:08:35.100
ball joint of the pinky toe

00:08:35.100 --> 00:08:37.080
and the back two
corners of your heels.

00:08:37.080 --> 00:08:38.980
Then we'll interlace
the fingertips this time

00:08:38.980 --> 00:08:41.530
and maybe walk the
shoulders a little bit

00:08:41.530 --> 00:08:45.280
closer together underneath
your heart space here.

00:08:47.490 --> 00:08:49.420
Breathing deep.

00:08:49.420 --> 00:08:51.470
Again rooted 
through those feet.

00:08:51.470 --> 00:08:53.590
Shins moving forward.

00:08:53.590 --> 00:08:56.881
You can visualize 
them moving forward.

00:08:57.655 --> 00:08:58.968
Chest to chin.

00:09:00.890 --> 00:09:02.058
Chin to sky.

00:09:02.058 --> 00:09:06.704
Nice, easy subtle
movements here, subtle cues.

00:09:10.640 --> 00:09:12.970
Good and then you
may just stay here

00:09:12.970 --> 00:09:14.980
for two more cycles of breath,

00:09:14.980 --> 00:09:17.180
or if you'd like a
little bit of a challenge,

00:09:17.180 --> 00:09:19.920
you'll press the palms into
the earth for more stability,

00:09:19.920 --> 00:09:22.130
maybe inhale lift
the right leg up high,

00:09:22.130 --> 00:09:25.100
just check it out
and then exhale, lower.

00:09:25.100 --> 00:09:27.820
Inhale lift the
left leg up high.

00:09:27.820 --> 00:09:30.350
Press into the palms.
Exhale, lower.

00:09:30.350 --> 00:09:34.343
Good inhale altogether now,
exhale to release.

00:09:35.570 --> 00:09:38.130
So nice, alright, 
we're gonna come up to a seat.

00:09:38.130 --> 00:09:41.670
So if you liked the rock
and roll move from before,

00:09:41.670 --> 00:09:42.457
you can do that.

00:09:42.457 --> 00:09:45.720
If it wasn't your cup of tea,
just gently turn to one side

00:09:45.720 --> 00:09:48.255
and use your hands to
press all the way up.

00:09:49.520 --> 00:09:51.270
We'll come to a
cross-legged position

00:09:51.270 --> 00:09:52.860
facing the front of the mat,

00:09:52.860 --> 00:09:55.770
you can always use a blanket
or multiple blankets towels,

00:09:55.770 --> 00:09:59.060
or a block to
lift the hips here.

00:09:59.060 --> 00:10:02.170
So let's do the right
foot in front of the left here

00:10:02.170 --> 00:10:03.650
to start.

00:10:03.650 --> 00:10:06.823
You can cross the ankles,
sit up nice and tall.

00:10:07.780 --> 00:10:10.430
Good, inhale, send the
fingertips behind your ears,

00:10:10.430 --> 00:10:12.150
reach up high, high, high.

00:10:12.150 --> 00:10:16.520
Just to accentuate
kind of invite this length

00:10:16.520 --> 00:10:18.738
through the side body.

00:10:18.738 --> 00:10:20.240
Head over heart, 
heart over pelvis.

00:10:20.240 --> 00:10:22.670
So just notice if
you're leaning forward

00:10:22.670 --> 00:10:24.050
or maybe collapsed back.

00:10:24.050 --> 00:10:25.720
If you're collapsed, 
lift those hips up,

00:10:25.720 --> 00:10:28.200
maybe again on a prop.

00:10:28.200 --> 00:10:31.420
Good, inhale in. 
Exhale, slow and steady,

00:10:31.420 --> 00:10:33.150
we're gonna rain
the fingertips down

00:10:33.150 --> 00:10:34.810
and begin to lean forward.

00:10:34.810 --> 00:10:37.040
Palms or fingertips 
kiss the ground.

00:10:37.040 --> 00:10:39.773
We wanna keep the sits bones,

00:10:40.820 --> 00:10:42.880
your buttocks,
really grounding down,

00:10:42.880 --> 00:10:46.380
so if it starts to lift up,
you've gone a little too far

00:10:46.380 --> 00:10:47.620
and you can just play here,

00:10:47.620 --> 00:10:50.480
walking the fingertips 
or the palms out.

00:10:50.480 --> 00:10:53.340
If you're ready to rock and 
roll with the forearms down,

00:10:53.340 --> 00:10:55.133
maybe we practice that.

00:10:56.920 --> 00:10:57.800
And when you're ready,

00:10:57.800 --> 00:11:01.120
allowing the weight of
the head to melt down,

00:11:01.120 --> 00:11:03.724
breathing deep
into the low back here.

00:11:05.110 --> 00:11:07.650
You can think about the
sits bones staying rooted

00:11:07.650 --> 00:11:09.440
and kind of
spreading left to right.

00:11:09.440 --> 00:11:12.770
Again, we're using
this visualization,

00:11:12.770 --> 00:11:16.220
our imagination, to create 
more depth of practice.

00:11:16.220 --> 00:11:19.350
So a lot of times you might
hear someone who's guiding yoga,

00:11:19.350 --> 00:11:21.960
say something where
you're like, "Give me a break,"

00:11:21.960 --> 00:11:23.930
and that's okay, that's human,

00:11:23.930 --> 00:11:28.352
but stay open to visualization

00:11:28.352 --> 00:11:30.820
and your imagination

00:11:30.820 --> 00:11:33.830
being a beautiful tool
for deepening your practice,

00:11:33.830 --> 00:11:37.279
finding depth, and that's really
in life too at least for me.

00:11:42.590 --> 00:11:44.406
Take one more breath here.

00:11:45.573 --> 00:11:49.100
And then you use your
exhale to slowly come up.

00:11:49.100 --> 00:11:51.300
We're just gonna do a
gentle twist to the right,

00:11:51.300 --> 00:11:53.700
left hand on the right knee,
we've done this before.

00:11:53.700 --> 00:11:59.110
Oh my gosh, I see
three cardinals down there.

00:11:59.110 --> 00:12:02.010
Not one, not two but three.

00:12:02.010 --> 00:12:03.221
Amazing.

00:12:04.010 --> 00:12:05.840
And then through
center and over to the left,

00:12:05.840 --> 00:12:08.511
just a little twist.
Breathing into your belly.

00:12:10.420 --> 00:12:12.476
And I saw 
actual three cardinals,

00:12:12.476 --> 00:12:15.210
not my imagination. (laughs)

00:12:15.210 --> 00:12:16.720
Although what do you see?

00:12:16.720 --> 00:12:18.293
What do you wanna see today?

00:12:19.510 --> 00:12:21.340
Okay, so we'll release that.

00:12:21.340 --> 00:12:23.080
We're gonna lean
back onto the hands

00:12:23.080 --> 00:12:25.720
just to take the
left foot in front.

00:12:25.720 --> 00:12:28.130
So we'll cross other direction.

00:12:28.130 --> 00:12:30.240
Inhale, reach for the sky.

00:12:30.240 --> 00:12:31.261
Lots of length.

00:12:31.261 --> 00:12:33.400
Exhale, lean forward.

00:12:33.400 --> 00:12:34.790
Keep the back of the buttocks,

00:12:34.790 --> 00:12:37.557
the sit bones 
really rooting down

00:12:37.557 --> 00:12:41.240
and find your fold here.

00:12:41.240 --> 00:12:44.480
So it may be forearms,
it may be fingertips

00:12:44.480 --> 00:12:47.330
it may be blanket or block.

00:12:47.330 --> 00:12:49.611
Maybe you reach
all the way forward.

00:12:51.190 --> 00:12:53.100
And when you're ready,
when you have a nice base,

00:12:53.100 --> 00:12:54.980
relax the weight
to the head over,

00:12:54.980 --> 00:12:57.105
inhale lots of love in.

00:12:58.230 --> 00:12:59.490
You're doin' this.

00:12:59.490 --> 00:13:01.040
Exhale, lots of love out.

00:13:01.040 --> 00:13:03.844
Taking this time,
being consistent.

00:13:11.990 --> 00:13:15.543
Find a nice audible
breath here just to bring,

00:13:16.910 --> 00:13:19.894
bring it all in to
this moment, you're here.

00:13:21.330 --> 00:13:23.070
We're doing this.

00:13:24.470 --> 00:13:28.920
30 days of movement,

00:13:28.920 --> 00:13:31.571
for the brain for the body.

00:13:37.770 --> 00:13:39.195
Inhale in deeply.

00:13:39.195 --> 00:13:41.260
Exhale, come all the way up.

00:13:42.270 --> 00:13:46.930
Nice, this time to the left side,
a gentle twist first.

00:13:46.930 --> 00:13:48.070
Breathe in.

00:13:48.070 --> 00:13:50.564
Good, breath out,
take it to the right.

00:13:53.580 --> 00:13:54.920
Ooh, there goes the cardinal

00:13:54.920 --> 00:13:56.760
and then all the
way back to center.

00:13:56.760 --> 00:13:59.530
Alright, let's come
forward onto all fours.

00:13:59.530 --> 00:14:01.570
Take a couple of
Cat-Cows there.

00:14:01.570 --> 00:14:03.580
Inhaling to drop the belly,

00:14:03.580 --> 00:14:05.918
exhaling to round
through the spine.

00:14:09.890 --> 00:14:11.720
Then, when you're ready,
curl the toes under,

00:14:11.720 --> 00:14:13.943
send the hips up high
Downward Facing Dog.

00:14:17.320 --> 00:14:18.874
Deep breath in.

00:14:19.840 --> 00:14:21.261
Long breath out.

00:14:21.975 --> 00:14:23.300
You got this. 
Deep breath in.

00:14:23.300 --> 00:14:24.640
Press into the fingertips,

00:14:24.640 --> 00:14:27.367
press into the knuckles. 
Long breath out.

00:14:28.240 --> 00:14:30.630
Good anchor
through the left heel,

00:14:30.630 --> 00:14:32.483
inhale, lift the
right leg up high.

00:14:33.330 --> 00:14:35.190
Exhale, bend your right knee,

00:14:35.190 --> 00:14:37.080
you're gonna step
it all the way up

00:14:37.080 --> 00:14:39.560
and to the outer
edge of your right hand.

00:14:39.560 --> 00:14:41.540
The outer edge
of your right foot.

00:14:41.540 --> 00:14:43.220
Benji is going to (chuckles)

00:14:43.220 --> 00:14:46.210
keep my right foot
nice and warm there.

00:14:46.210 --> 00:14:48.280
Alright, lower
the left knee down.

00:14:48.280 --> 00:14:51.260
And if this is a lot for you,

00:14:51.260 --> 00:14:54.060
maybe take the blocks and
lift the ground up to you,

00:14:54.060 --> 00:14:57.890
or you can use your books
or even the blankets here,

00:14:57.890 --> 00:15:00.380
just to give you a little lift.

00:15:00.380 --> 00:15:02.240
Alright, little
Lizard variation,

00:15:02.240 --> 00:15:03.530
front knee over front ankle.

00:15:03.530 --> 00:15:04.810
I'm drawing the navel in and up,

00:15:04.810 --> 00:15:06.763
lifting a little
from the pelvic floor.

00:15:08.060 --> 00:15:10.113
Neck is nice and long.

00:15:11.470 --> 00:15:13.890
So not hanging here.

00:15:13.890 --> 00:15:15.853
Just lots of
awareness in the spine.

00:15:16.780 --> 00:15:19.160
Now stay here or inhale in,

00:15:19.160 --> 00:15:22.152
exhale, lift the left knee.

00:15:22.152 --> 00:15:23.940
And then lower.

00:15:23.940 --> 00:15:27.300
Lift and then lower.

00:15:27.300 --> 00:15:30.730
And then last time lift and
we'll stay here, breathing deep.

00:15:30.730 --> 00:15:34.363
You might stay on the
fingertips on your props.

00:15:36.970 --> 00:15:40.250
Or on the palms, or you
might come to forearms here.

00:15:40.250 --> 00:15:41.812
Breathing deep.
(Benji growls softly)

00:15:41.812 --> 00:15:43.756
Benji, Benji.

00:15:45.010 --> 00:15:46.330
Finding that depth of breath.

00:15:46.330 --> 00:15:47.900
Again, maybe
thinking about that breath,

00:15:47.900 --> 00:15:51.041
traveling all the
way down to your hips.

00:15:52.590 --> 00:15:53.900
Alright, if you're 
on the forearms,

00:15:53.900 --> 00:15:55.810
gently come back
up to the palms.

00:15:55.810 --> 00:15:58.170
If your knee is lowered,
go ahead and lift it.

00:15:58.170 --> 00:15:59.760
And we're gonna plant the palms

00:15:59.760 --> 00:16:02.160
and we're gonna step the
right foot all the way back up

00:16:02.160 --> 00:16:03.330
to that Three-Legged Dog.

00:16:03.330 --> 00:16:06.830
Inhale and then exhale,
lower the right leg down.

00:16:06.830 --> 00:16:09.990
Great, second side, inhale
lift the left leg up high.

00:16:09.990 --> 00:16:12.320
Right heel is really heavy here.

00:16:12.320 --> 00:16:14.540
Good, exhale,
bend the left knee.

00:16:14.540 --> 00:16:16.430
We're gonna step that left foot

00:16:16.430 --> 00:16:18.980
to the outer edge
of the left hand.

00:16:18.980 --> 00:16:22.430
Outer edge of the
left side of the mat.

00:16:22.430 --> 00:16:26.097
Good, then lower the
right knee down, breathe deep.

00:16:26.097 --> 00:16:27.580
(Benji growling quietly)

00:16:27.580 --> 00:16:28.973
Benji.

00:16:30.770 --> 00:16:32.200
Good, front knee
over front ankle,

00:16:32.200 --> 00:16:34.900
just check it out
here on this side,

00:16:34.900 --> 00:16:37.500
sending breath all the
way down to the belly,

00:16:37.500 --> 00:16:39.739
finding that depth of breath.

00:16:42.190 --> 00:16:44.250
And if you're new to
this type of breathing,

00:16:44.250 --> 00:16:45.990
it can be kind of arduous, like,

00:16:45.990 --> 00:16:48.450
"Okay, I gotta do that
deep breathing again,"

00:16:48.450 --> 00:16:49.560
but try to stick with it.

00:16:49.560 --> 00:16:52.100
Remember, this is a
beautiful time of day

00:16:52.100 --> 00:16:54.890
that we've carved out to
really make big moves here.

00:16:54.890 --> 00:16:57.810
So, basically bring the breath.

00:16:57.810 --> 00:17:00.279
You got to bring the breath,
stick with it.

00:17:02.040 --> 00:17:03.340
Maybe you lift the back knee,

00:17:03.340 --> 00:17:05.511
maybe you come
onto the forearms.

00:17:09.230 --> 00:17:10.847
Breathing deep.

00:17:25.820 --> 00:17:27.559
Good, and if you're 
on your forearms,

00:17:27.559 --> 00:17:29.240
come up to your palms.

00:17:29.240 --> 00:17:31.930
If you're on your right knee,
lift your right knee,

00:17:31.930 --> 00:17:34.120
and together, 
we'll press into the palms

00:17:34.120 --> 00:17:38.280
and send that left foot up
and back, Three-Legged Dog,

00:17:38.280 --> 00:17:40.193
take a deep breath in.

00:17:40.193 --> 00:17:43.610
And then exhale to lower, 
Downward Facing Dog.

00:17:43.610 --> 00:17:46.343
Beautiful inhale 
in deeply here.

00:17:46.343 --> 00:17:48.020
And exhale completely.

00:17:48.020 --> 00:17:49.870
Now listen carefully,
you're gonna bend the knees

00:17:49.870 --> 00:17:52.690
and you're gonna walk the
hands back towards the toes.

00:17:52.690 --> 00:17:56.050
So you're at a Forward Fold
at the back edge of your mat.

00:17:56.050 --> 00:17:58.580
Then you're gonna
open up the heels

00:17:58.580 --> 00:17:59.710
and then open up the toes.

00:17:59.710 --> 00:18:01.440
So you're basically
widening your stance

00:18:01.440 --> 00:18:03.370
so that your toes are turned out

00:18:04.220 --> 00:18:06.340
and they're just about
on the edge of your mat.

00:18:06.340 --> 00:18:07.860
And if you're not on a yoga mat,

00:18:07.860 --> 00:18:10.423
they're just a
little bit hip width apart.

00:18:11.460 --> 00:18:12.570
Good, then bend your knees,

00:18:12.570 --> 00:18:14.290
bring your hands
to the waistline.

00:18:14.290 --> 00:18:18.090
Draw your shoulder blades
together and rise up strong.

00:18:18.090 --> 00:18:22.660
Like the powerful
being that you are.

00:18:22.660 --> 00:18:25.330
And here we are in a
Mountain Pose variation.

00:18:25.330 --> 00:18:28.130
Send your fingertips
down gently at your sides

00:18:28.130 --> 00:18:33.210
and you can kind of
visualize the Mountain here.

00:18:33.210 --> 00:18:35.690
Crown on the head is the top,

00:18:35.690 --> 00:18:36.990
your arms are the sides

00:18:36.990 --> 00:18:41.210
and you are the steady,
steady rock in the middle.

00:18:41.210 --> 00:18:44.740
Lengthening all the way up
through the crown on the head.

00:18:44.740 --> 00:18:47.930
Take a deep breath in here.

00:18:47.930 --> 00:18:50.770
And then exhale, you're gonna 
bring the palms together,

00:18:50.770 --> 00:18:52.260
we're gonna bend the knees,

00:18:52.260 --> 00:18:55.800
we're gonna go into a
squat here, so nice and low.

00:18:55.800 --> 00:18:57.170
Now you may have a moment

00:18:57.170 --> 00:19:00.030
where the heels start to come
up here and that's all right.

00:19:00.030 --> 00:19:01.810
We're gonna drop
all the way down,

00:19:01.810 --> 00:19:04.770
we might reach for
our props here once again

00:19:04.770 --> 00:19:07.920
to bring them
underneath the buttocks here.

00:19:07.920 --> 00:19:09.510
Palms come together.

00:19:09.510 --> 00:19:13.330
We're coming into a 
yoga squat or a yogi squat,

00:19:13.330 --> 00:19:16.980
Malasana variation maybe,
which is down low.

00:19:16.980 --> 00:19:22.290
But if you find that maybe
this mid squat is better for you

00:19:22.290 --> 00:19:24.405
or maybe with the heels lifted,

00:19:26.130 --> 00:19:28.150
is a little better for you.

00:19:28.150 --> 00:19:31.360
We're here for three 
more breaths. You got this.

00:19:31.360 --> 00:19:33.190
I know you've probably come
out of the posture already.

00:19:33.190 --> 00:19:35.030
Now, let's come back
in for three breaths.

00:19:35.030 --> 00:19:37.990
If you haven't already, rockstar.

00:19:37.990 --> 00:19:41.138
Find a variation here.

00:19:41.138 --> 00:19:43.290
Just checking it out.

00:19:43.290 --> 00:19:46.000
Deep, deep hip stretch,

00:19:46.000 --> 00:19:48.430
and also deep, 
deep mind game. (laughs)

00:19:48.430 --> 00:19:52.300
We got this.
Take a deep breath in.

00:19:52.300 --> 00:19:54.810
And a long breath out.

00:19:54.810 --> 00:19:56.100
Then wherever you are,

00:19:56.100 --> 00:19:59.120
take another inhale in
and use your next exhale

00:19:59.120 --> 00:20:01.130
to initiate lifting the heels

00:20:01.130 --> 00:20:04.910
and walking the hands
all the way to a Plank.

00:20:04.910 --> 00:20:08.040
You're gonna walk the
heels in line with the hips

00:20:08.040 --> 00:20:09.040
and then check it out.

00:20:09.040 --> 00:20:10.650
Keep the toes curled under

00:20:10.650 --> 00:20:13.020
so you're gonna keep the feet
where they are in this Plank.

00:20:13.020 --> 00:20:15.130
As we slowly
shift the hips forward,

00:20:15.130 --> 00:20:18.000
press away from the
yoga mat with your palms

00:20:18.000 --> 00:20:19.540
and open up here.

00:20:19.540 --> 00:20:21.980
We're just opening up
through the front body,

00:20:21.980 --> 00:20:26.100
through the front of the
hip crease, that hip flexor

00:20:26.100 --> 00:20:28.548
and then we are gonna
take it to Downward Dog.

00:20:29.760 --> 00:20:31.290
Nice, let's repeat that.

00:20:31.290 --> 00:20:35.040
Inhale, slow and
steady from your center.

00:20:35.040 --> 00:20:37.980
Keep the toes
where they are, lift up.

00:20:37.980 --> 00:20:40.730
It's a little Upward Dog
variation and then use your core

00:20:40.730 --> 00:20:43.100
as you lift your hip
creases up and back,

00:20:43.100 --> 00:20:44.798
Downward Facing Dog.

00:20:45.750 --> 00:20:47.908
Good again, inhale, forward.

00:20:48.610 --> 00:20:50.132
This is the last one.

00:20:51.640 --> 00:20:56.600
And exhale, use the abs,
send it up and back.

00:20:56.600 --> 00:21:00.380
Amazing! Inhale, 
lift the right leg up high.

00:21:00.380 --> 00:21:01.840
Exhale, bend your right knee.

00:21:01.840 --> 00:21:04.060
We're gonna slide your
right shin on the ground

00:21:04.060 --> 00:21:06.810
all the way up to
a Pigeon Posture.

00:21:06.810 --> 00:21:09.030
Now take a look
back at your left foot.

00:21:09.030 --> 00:21:12.330
You're gonna bring it, top of
the left foot to the ground.

00:21:12.330 --> 00:21:14.910
Nice and straight,
so check it out.

00:21:14.910 --> 00:21:17.700
And then again, here's a
great place to use a prop.

00:21:17.700 --> 00:21:21.750
You can use the blanket or towel

00:21:22.880 --> 00:21:25.933
or block to prop
the hip up here,

00:21:27.280 --> 00:21:28.760
as needed.

00:21:28.760 --> 00:21:32.790
Inhale in. Exhale,
walking the fingertips forward,

00:21:32.790 --> 00:21:34.490
maybe forearms,

00:21:34.490 --> 00:21:35.866
maybe you come,

00:21:38.380 --> 00:21:43.163
to fingertips, arms fully
reaching forward, outstretched.

00:21:44.790 --> 00:21:48.983
Keep some energy
in the right toes.

00:21:53.870 --> 00:21:55.316
And breathe.

00:21:59.854 --> 00:22:04.678
Deepen your
relationship with your breath.

00:22:07.586 --> 00:22:11.067
Deepen your
relationship with your body.

00:22:14.200 --> 00:22:19.332
Know that you are in a safe
and loving space to explore here.

00:22:21.950 --> 00:22:23.996
I got your back. 
Inhale in.

00:22:25.140 --> 00:22:26.780
Exhale out.

00:22:26.780 --> 00:22:28.373
Walk the hands back,

00:22:29.240 --> 00:22:30.940
go ahead and
bring the fingertips

00:22:30.940 --> 00:22:32.250
really back in
line with the hips,

00:22:32.250 --> 00:22:34.396
lift the heart, breath in.

00:22:34.396 --> 00:22:35.740
Good and breathe out.

00:22:35.740 --> 00:22:37.760
Plant the palms,
curl the back toes under

00:22:37.760 --> 00:22:39.890
same thing as before, we're
gonna inhale reach right back

00:22:39.890 --> 00:22:41.511
to that Three-Legged Dog.

00:22:42.500 --> 00:22:44.300
And exhale, 
lower the right foot down.

00:22:44.300 --> 00:22:46.950
Second side. Inhale, 
lift the left leg fully up high.

00:22:47.800 --> 00:22:51.600
Exhale, sliding it all the
way forward, bend your left knee.

00:22:51.600 --> 00:22:53.570
Shin comes all the way up

00:22:53.570 --> 00:22:58.225
and we can move our prop
to the other side as needed.

00:23:01.270 --> 00:23:02.870
Take a look at your right leg.

00:23:02.870 --> 00:23:06.820
So it look back at it,
and then, (laughs)

00:23:06.820 --> 00:23:07.653
it's inappropriate.

00:23:07.653 --> 00:23:10.823
And then as you're ready,
find your fold here.

00:23:12.460 --> 00:23:15.370
I love a good fold,
it's like great reminder

00:23:15.370 --> 00:23:18.336
to go inward here,
there's an opportunity.

00:23:20.330 --> 00:23:23.050
We spend so much time
just kind of paying attention

00:23:23.050 --> 00:23:24.936
to the exterior,

00:23:26.582 --> 00:23:29.637
and this practice, and
this journey in particular

00:23:30.500 --> 00:23:33.605
is a beautiful invitation to

00:23:34.622 --> 00:23:36.997
come back to the interior,

00:23:38.340 --> 00:23:40.810
the inner ecosystem

00:23:40.810 --> 00:23:45.117
and let that influence
your beautiful exterior.

00:23:56.830 --> 00:24:00.490
Inhale in deeply.

00:24:00.490 --> 00:24:03.194
Exhale, let everything go.

00:24:06.450 --> 00:24:08.953
Lovely. Inhale in again.

00:24:08.953 --> 00:24:11.970
Use your exhale to slowly 
press yourself back up.

00:24:11.970 --> 00:24:15.260
Walk the hands,
fingertips back just a bit.

00:24:15.260 --> 00:24:17.083
Lift the heart, the chest.

00:24:18.070 --> 00:24:21.760
And then slowly release,
curl the back toes under,

00:24:21.760 --> 00:24:24.860
press into your palms, 
inhale, kick the left foot up

00:24:24.860 --> 00:24:28.860
Three-Legged Dog, and
exhale to lower everything down.

00:24:28.860 --> 00:24:32.874
Great, take a deep breath
in here, Downward Facing Dog.

00:24:34.574 --> 00:24:36.643
And exhale sigh it out.

00:24:39.280 --> 00:24:43.090
Beautiful, from here slowly
lower the knees to the earth

00:24:43.090 --> 00:24:44.950
and we're gonna cross the ankles

00:24:44.950 --> 00:24:48.690
and we're gonna come
through to either lying down

00:24:48.690 --> 00:24:51.630
or you can come through
to a nice cross-legged seat.

00:24:51.630 --> 00:24:55.670
So your choice on how to
end the practice here today.

00:24:55.670 --> 00:24:56.950
I'm gonna come lying down.

00:24:57.920 --> 00:24:59.820
And bring your hands
somewhere on your body.

00:24:59.820 --> 00:25:00.653
So if you're seated

00:25:00.653 --> 00:25:03.960
you can bring them to
the thighs or the knees.

00:25:03.960 --> 00:25:05.770
If you're lying down,
maybe bring them to the belly

00:25:05.770 --> 00:25:06.980
or the heart.

00:25:08.390 --> 00:25:09.861
Close your eyes.

00:25:11.070 --> 00:25:13.194
Inhale lots of love in.

00:25:14.420 --> 00:25:17.262
Exhale lots of love out.

00:25:20.392 --> 00:25:22.890
Just take a moment here now

00:25:22.890 --> 00:25:26.364
to let the breath
just be easy and soft,

00:25:29.980 --> 00:25:31.450
with the eyes closed,

00:25:31.450 --> 00:25:33.740
just give yourself
another moment here

00:25:33.740 --> 00:25:37.657
to just be

00:25:40.520 --> 00:25:42.618
present with yourself,

00:25:48.370 --> 00:25:50.594
present with what is.

00:26:01.840 --> 00:26:06.076
Then start to gently
move the fingers and the toes,

00:26:09.950 --> 00:26:12.647
the ankles and the wrists.

00:26:15.590 --> 00:26:18.780
Part of my practice

00:26:19.670 --> 00:26:23.830
that has really motivated 
me to keep moving is this

00:26:25.480 --> 00:26:30.030
ever evolving, just
kind of constant deepening

00:26:30.030 --> 00:26:32.530
of my relationship to myself.

00:26:32.530 --> 00:26:35.920
And I think that
there's loads of science

00:26:35.920 --> 00:26:40.130
behind why we feel
this way after movement,

00:26:40.130 --> 00:26:42.527
particularly daily movement.

00:26:45.470 --> 00:26:46.550
But stay on the lookout,

00:26:46.550 --> 00:26:48.870
if you haven't
already felt that spark,

00:26:48.870 --> 00:26:51.034
just stay present

00:26:52.120 --> 00:26:53.955
with your experience

00:26:55.260 --> 00:26:57.470
and thank you so much
for showing up today.

00:26:57.470 --> 00:27:02.180
If you can do five days,
we can do five more.

00:27:02.180 --> 00:27:04.930
So I look forward to
seeing you tomorrow.

00:27:04.930 --> 00:27:07.780
We have some core work tomorrow,
but don't be scared

00:27:07.780 --> 00:27:11.740
this is going to
ignite all the good stuff

00:27:12.790 --> 00:27:16.988
and help us get
stronger and move better

00:27:18.182 --> 00:27:19.300
and better and
better and better.

00:27:19.300 --> 00:27:21.810
I love you guys so much.
Bring the palms together,

00:27:21.810 --> 00:27:23.080
take one last deep in,

00:27:23.080 --> 00:27:27.052
we'll seal the
practice with a breath in,

00:27:28.540 --> 00:27:31.200
and a breath out.

00:27:31.200 --> 00:27:32.690
Keep breathing, keep moving

00:27:32.690 --> 00:27:34.564
and I'll see you tomorrow.

00:27:34.564 --> 00:27:35.914
Namaste.

00:27:37.113 --> 00:27:41.447
(soft upbeat music)