WEBVTT

00:00:00.359 --> 00:00:02.600
- Hi everyone,
welcome back to Center.

00:00:02.600 --> 00:00:04.759
It's Day 8.

00:00:04.759 --> 00:00:08.839
The beginning of Week Two 
and today we're going to

00:00:08.839 --> 00:00:12.759
relax a little bit, meditate,

00:00:12.759 --> 00:00:17.519
get cozy and hopefully this 
will leave you feeling great.

00:00:17.519 --> 00:00:21.120
So wear some extra comfy
clothes today if you like,

00:00:21.120 --> 00:00:23.297
bring a blanket or 
a towel if you have one,

00:00:23.297 --> 00:00:25.002
maybe a couple of pillows.

00:00:25.002 --> 00:00:27.428
If you don't have any 
of these things, don't worry,

00:00:27.428 --> 00:00:31.974
we'll still find what feels
good together no matter what.

00:00:31.974 --> 00:00:34.208
I think I can
safely say that on Day 8.

00:00:34.208 --> 00:00:35.825
Let's get started.

00:00:36.306 --> 00:00:39.105
(light music)

00:00:56.742 --> 00:00:59.630
Okie-doke,
let's begin in a seat.

00:00:59.630 --> 00:01:02.828
If you brought some 
props to the practice today,

00:01:02.828 --> 00:01:04.841
just take a second 
to get settled in.

00:01:04.841 --> 00:01:06.640
If you didn't bring anything,
no worries.

00:01:06.640 --> 00:01:10.400
You don't need anything
but your body and your breath.

00:01:10.400 --> 00:01:13.572
I'm gonna come to sit
on one of these pillows.

00:01:17.239 --> 00:01:21.119
And as you get settled in here,
just take note for today and

00:01:21.119 --> 00:01:25.230
all the other days after this,
including after Day 30,

00:01:25.230 --> 00:01:28.829
just having a real clear 
beginning is a great way to

00:01:28.829 --> 00:01:32.258
keep a consistent 
practice at home going

00:01:32.258 --> 00:01:34.400
because it's a 
very clear delineation.

00:01:34.400 --> 00:01:36.799
Okay, I'm starting now.

00:01:36.799 --> 00:01:40.680
That's a wonderful way to find
your center on any given day

00:01:40.680 --> 00:01:43.789
by having a
really clear beginning.

00:01:44.959 --> 00:01:46.840
So it's Day 8.

00:01:46.840 --> 00:01:51.840
We're gonna sit up nice
and tall and ease right in.

00:01:51.840 --> 00:01:54.799
We've set our space up.

00:01:54.799 --> 00:01:56.240
Whether you 
brought props or not,

00:01:56.240 --> 00:01:59.735
we're coming 
into a nice tall seat.

00:02:01.640 --> 00:02:05.332
And we're using 
the tool of the breath

00:02:07.678 --> 00:02:12.599
to tell the brain, ah,
we're slowing down now.

00:02:12.599 --> 00:02:15.550
We're shifting gears.

00:02:15.550 --> 00:02:21.180
We're finding a
new rasa or a new flavor.

00:02:24.520 --> 00:02:27.171
So allow your hands to 
rest gently in your lap or

00:02:27.171 --> 00:02:29.729
on the tops of the thighs.

00:02:30.970 --> 00:02:36.417
And while we've been 
working a lot with this

00:02:36.417 --> 00:02:40.239
notion of steadiness, of strength,

00:02:40.239 --> 00:02:44.909
support with the core,
in yoga we call this Sthira,

00:02:46.929 --> 00:02:49.203
we're gonna find 
the opposite of that

00:02:49.203 --> 00:02:51.432
and accentuate the
opposite of that today,

00:02:51.432 --> 00:02:55.065
which is softness,

00:02:57.249 --> 00:03:00.230
easiness or a sense of ease.

00:03:01.340 --> 00:03:02.630
And the Sanskrit word for that

00:03:02.630 --> 00:03:06.122
or the term for that 
in yoga is called Sukha.

00:03:10.280 --> 00:03:13.919
So try to come into stillness
here with the eyes closed and

00:03:13.919 --> 00:03:19.419
just allow your
breath to flow nice and easy.

00:03:27.319 --> 00:03:30.656
Soften through your jaw

00:03:30.656 --> 00:03:32.950
and relax the forehead,

00:03:32.950 --> 00:03:35.074
the skin of the forehead.

00:03:37.940 --> 00:03:40.000
And just notice
where you're at today.

00:03:40.000 --> 00:03:42.800
Is the mind kinda busy?

00:03:42.800 --> 00:03:47.159
Are you feeling a bit
fidgety or agitated here?

00:03:47.159 --> 00:03:50.022
Like it's hard to sit still.

00:03:55.080 --> 00:03:58.080
And I know you know this,
but just a reminder we are

00:03:58.080 --> 00:04:00.530
observing without judgment here.

00:04:03.227 --> 00:04:06.719
But I think a big part 
of the centering practice is

00:04:06.719 --> 00:04:09.982
giving yourself the 
time and space to notice,

00:04:09.982 --> 00:04:12.618
to observe, to really check in

00:04:12.618 --> 00:04:15.031
and be honest with yourself.

00:04:17.319 --> 00:04:21.279
And a lot of times that can be,
oh, my mind is super busy.

00:04:21.279 --> 00:04:24.213
I'm stuck in overdrive.

00:04:27.199 --> 00:04:31.365
So just take 
a couple moments here

00:04:31.365 --> 00:04:36.560
with yourself to observe.

00:05:03.920 --> 00:05:06.670
Then as you're ready,

00:05:08.477 --> 00:05:11.199
gently begin to 
deepen your breaths.

00:05:11.199 --> 00:05:16.079
Keep it nice and easy, 
but nice, long inhalations.

00:05:16.079 --> 00:05:19.060
Start to

00:05:19.060 --> 00:05:22.949
elongate your breath pattern.

00:05:26.023 --> 00:05:29.536
Slow, long exhalations.

00:05:35.199 --> 00:05:39.149
Noticing just
where your thoughts go.

00:05:41.039 --> 00:05:46.187
Acknowledging them and coming
back to

00:05:46.187 --> 00:05:48.937
gentle deep breathing.

00:05:58.759 --> 00:06:03.654
Now bring your mind's eye
to the base of the spine,

00:06:03.654 --> 00:06:06.018
the root chakra,

00:06:06.018 --> 00:06:08.648
that pelvic floor or hammock

00:06:08.648 --> 00:06:11.673
and we'll start to

00:06:11.673 --> 00:06:17.810
draw a line from the base
of the spine all the way up

00:06:17.810 --> 00:06:21.104
and then allow that awareness

00:06:21.104 --> 00:06:25.187
to gently

00:06:25.187 --> 00:06:26.788
lift the crown of the head up.

00:06:26.788 --> 00:06:28.410
So nice and slow,

00:06:28.410 --> 00:06:30.519
we're basically 
reacting to the awareness.

00:06:30.519 --> 00:06:34.830
So we start at the tail and 
you start to draw a line all the

00:06:34.830 --> 00:06:37.964
way up through the pelvis,

00:06:37.964 --> 00:06:40.976
through the 
low back and the belly.

00:06:43.079 --> 00:06:47.600
And again, responding to that
line that you continue to draw

00:06:47.600 --> 00:06:51.005
all the way up the spine until
we are marrying a little bit

00:06:51.005 --> 00:06:54.855
of Sthira with Sukha.

00:06:58.879 --> 00:07:01.338
Sitting up nice and tall.

00:07:03.399 --> 00:07:06.970
Great, you can keep your eyes
closed here or you can bring

00:07:06.970 --> 00:07:11.100
your gaze to a soft one
down gently past your nose.

00:07:11.100 --> 00:07:13.420
And we're just gonna take 
the left hand to the earth

00:07:13.420 --> 00:07:16.250
and just slide it on 
your mat or your blanket

00:07:16.250 --> 00:07:20.460
as you slowly, softly 
reach the right fingertips up.

00:07:20.460 --> 00:07:23.390
Your left elbow might come down
towards the ground, might not,

00:07:23.390 --> 00:07:25.360
every body's different.

00:07:25.360 --> 00:07:28.943
And just keep the 
right fingertips soft here,

00:07:28.943 --> 00:07:34.040
nice and easy, stretching all 
the way up towards the ceiling.

00:07:34.040 --> 00:07:35.140
And then when you're ready,

00:07:35.140 --> 00:07:38.580
all the way up 
and over to the left.

00:07:40.353 --> 00:07:42.500
Inhale to reach.

00:07:42.500 --> 00:07:45.166
Exhale, listen carefully, 
bring your right hand to

00:07:45.166 --> 00:07:48.119
your left kneecap as 
you come up through center,

00:07:48.119 --> 00:07:49.969
keep the right hand there and

00:07:49.969 --> 00:07:54.839
we'll take the left fingertips 
all the way up and over.

00:07:54.839 --> 00:07:57.024
Breathe.

00:08:00.160 --> 00:08:02.160
Inhale in here.

00:08:02.160 --> 00:08:06.160
Exhale, left hand comes 
to the right knee,

00:08:06.160 --> 00:08:10.667
melting the heart back, 
chin to chest.

00:08:10.667 --> 00:08:14.289
Should feel a nice
stretch in the upper back body.

00:08:16.879 --> 00:08:18.839
Inhale in.

00:08:18.839 --> 00:08:21.750
Exhale, release.

00:08:21.750 --> 00:08:25.075
We'll slowly come 
back through to center

00:08:25.075 --> 00:08:29.100
and now take the right hand,
slide it on the earth.

00:08:29.100 --> 00:08:33.840
Inhale, left fingertips all the
way to the sky, straight up.

00:08:37.126 --> 00:08:41.000
And then up and over,
deepening into the stretch.

00:08:47.551 --> 00:08:52.000
And then allow the left hand
to melt down to the right knee,

00:08:52.000 --> 00:08:55.850
right arm reaches
all the way up and over.

00:09:00.134 --> 00:09:03.360
Let the hips be heavy here,
melting the weight of the

00:09:03.360 --> 00:09:08.401
lower body down into the
mat as you reach from there.

00:09:08.401 --> 00:09:12.171
And then, right hand 
comes down to the left knee,

00:09:12.171 --> 00:09:15.070
chin to chest, heart back.

00:09:17.422 --> 00:09:18.630
Stay here for a breath,

00:09:18.630 --> 00:09:21.440
feeling that deep stretch 
in the back of the neck.

00:09:27.703 --> 00:09:31.101
On your next inhale, 
reach both fingertips

00:09:31.101 --> 00:09:33.480
all the way up towards the sky.

00:09:33.480 --> 00:09:35.339
Big breath, big stretch.

00:09:35.339 --> 00:09:40.360
And exhale to float the fingertips
gently down to kiss the earth.

00:09:41.439 --> 00:09:43.480
Lovely.
Inhale in here.

00:09:45.171 --> 00:09:47.469
Exhale, let everything go.

00:09:49.155 --> 00:09:51.965
Alright, we're gonna keep
the left heel hugging into the

00:09:51.965 --> 00:09:55.080
center of the body and
extend the right leg out.

00:09:58.042 --> 00:09:59.159
Left hand to the earth.

00:09:59.159 --> 00:10:02.137
Inhale, reach the right
fingertips up and over,

00:10:02.137 --> 00:10:04.039
side body stretch.

00:10:04.039 --> 00:10:06.519
Now listen carefully, 
we're gonna melt the heart back,

00:10:06.519 --> 00:10:09.219
round through center and
you're gonna reach your

00:10:09.219 --> 00:10:13.920
left hand to the outer
edge of your right shin.

00:10:15.408 --> 00:10:17.330
Maybe or right thigh,

00:10:17.330 --> 00:10:20.418
that's a good modification 
or if you're like, "I'm ready,"

00:10:20.418 --> 00:10:22.669
you're gonna take it 
to the right ankle.

00:10:22.669 --> 00:10:26.117
Maybe even the outer
edge of the right foot.

00:10:26.117 --> 00:10:28.878
So find what feels good here

00:10:28.878 --> 00:10:31.928
in a little kind of variation

00:10:31.928 --> 00:10:34.978
of Janu Sirsasana.

00:10:34.978 --> 00:10:37.360
Not quite.

00:10:37.360 --> 00:10:38.960
That's head-to-knee pose.

00:10:40.705 --> 00:10:43.759
Benji is my bolster here.
Thanks, buddy.

00:10:45.346 --> 00:10:49.019
And then we'll release,
take it on the other side.

00:10:49.019 --> 00:10:52.159
So right heel comes in, 
left leg goes out.

00:10:53.857 --> 00:10:55.360
Slide the right hand 
to the earth.

00:10:55.360 --> 00:10:58.759
Soft, easy left fingertips
all the way up and over.

00:10:58.759 --> 00:11:00.919
Stretch.

00:11:00.919 --> 00:11:03.688
And then melt the heart back
round through the spine,

00:11:03.688 --> 00:11:05.403
come through, 
take your right hand

00:11:05.403 --> 00:11:07.910
to the outer edge 
of the left leg.

00:11:09.518 --> 00:11:12.299
Left hand can
press into the earth.

00:11:12.299 --> 00:11:15.252
Ooh yeah, breathe.

00:11:17.440 --> 00:11:20.280
Nice lower back love here.

00:11:25.707 --> 00:11:27.000
Glorious.

00:11:27.000 --> 00:11:29.500
Now bring both heels in.

00:11:30.951 --> 00:11:32.650
Cobbler's Pose.

00:11:32.650 --> 00:11:35.440
You can take your hands
to the arches of the feet.

00:11:35.440 --> 00:11:39.399
Give yourself a little foot
massage here with the thumbs.

00:11:41.450 --> 00:11:44.430
Okay, Benji, you're
gonna have to move soon.

00:11:44.430 --> 00:11:48.240
I think one more posture and
then you're out of here, buddy.

00:11:49.965 --> 00:11:50.810
Just kidding, guys.

00:11:50.810 --> 00:11:53.568
I don't want to hear 
about it in the comments.

00:11:53.568 --> 00:11:55.559
I would never kick Benji out.

00:11:55.559 --> 00:11:58.689
Inhale, lift up the heart.

00:11:58.689 --> 00:12:01.200
Exhale, bend the 
elbows left to right

00:12:01.200 --> 00:12:03.559
and melt the chest forward.

00:12:03.559 --> 00:12:06.080
Tops of the thighs are
actively drawing down here.

00:12:06.080 --> 00:12:08.080
Keep the skin of the face soft.

00:12:08.080 --> 00:12:11.274
Nice and easy as you breathe.

00:12:11.274 --> 00:12:15.071
Opening up through

00:12:15.071 --> 00:12:18.616
the inner thighs, the hips.

00:12:25.597 --> 00:12:29.360
And then slowly tucking
the chin to roll it back up.

00:12:30.342 --> 00:12:33.120
Lovely.
Okay, oh okay, my love.

00:12:33.120 --> 00:12:34.997
Now we're gonna 
come to seated with

00:12:34.997 --> 00:12:37.299
the legs out in front. 
Here, buddy.

00:12:37.299 --> 00:12:39.767
Come here, come on. Oh!
Come on, come over here.

00:12:39.767 --> 00:12:43.139
Come here. Come here!
Come here. (Benji yawns)

00:12:43.139 --> 00:12:46.159
(laughs) Alright, 
I'm gonna roll with it.

00:12:46.159 --> 00:12:47.279
Let's roll with it.

00:12:47.279 --> 00:12:50.240
So seated with
the legs out in front.

00:12:54.013 --> 00:12:56.950
Inhale, reach for the sky.

00:12:56.950 --> 00:12:59.279
And exhale, Paschimottanasana.

00:12:59.279 --> 00:13:00.909
So navel draws in,

00:13:00.909 --> 00:13:04.639
we think up and over,
slowly coming forward.

00:13:04.639 --> 00:13:09.109
Now this is a great posture to
recruit your pillow or one of

00:13:09.109 --> 00:13:11.311
your pillows so that you can

00:13:11.311 --> 00:13:14.559
find a little bit of 
rest in the forehead.

00:13:18.426 --> 00:13:20.033
Like so.

00:13:23.876 --> 00:13:27.386
Take a second to 
find a version of this

00:13:27.386 --> 00:13:30.689
seated Forward Fold 
that rocks your world today.

00:13:32.379 --> 00:13:34.919
And then stay with it a bit.

00:13:34.919 --> 00:13:39.976
A couple breaths in and out,
in and out, in and out.

00:13:43.087 --> 00:13:46.623
Notice how

00:13:46.623 --> 00:13:51.370
the breath has
a rise and expansion to it.

00:13:54.081 --> 00:13:57.879
And then the exhale is
an opportunity to melt.

00:14:00.253 --> 00:14:02.228
Melt any tension,

00:14:02.228 --> 00:14:06.120
soften anything 
that's gripping or holding.

00:14:08.996 --> 00:14:12.480
And we're talking muscles
but we're also talking energy.

00:14:14.773 --> 00:14:18.390
Anything that we've 
been holding on to that

00:14:18.390 --> 00:14:22.777
it might be time

00:14:22.777 --> 00:14:24.759
to allow to melt away.

00:14:27.096 --> 00:14:29.693
It served its purpose.

00:14:30.837 --> 00:14:36.025
We can say
thank you and let go.

00:14:45.721 --> 00:14:48.919
Keep the feet flexed here
as you tuck the chin into the

00:14:48.919 --> 00:14:51.829
chest and slowly
begin to roll up.

00:14:53.619 --> 00:14:56.799
And then we're gonna
slowly come onto our backs.

00:14:56.799 --> 00:14:59.200
We're gonna skip
the roll down today.

00:14:59.200 --> 00:15:02.271
So you can do the
core roll down if you want.

00:15:02.271 --> 00:15:07.519
Otherwise, we're gonna 
come onto our backs.

00:15:09.286 --> 00:15:12.840
Let's have our blanket
and anything we brought handy.

00:15:16.934 --> 00:15:18.128
And then when you get there,

00:15:18.128 --> 00:15:20.800
we're gonna keep 
the left leg extended.

00:15:20.800 --> 00:15:25.559
You're gonna bring the
right knee up and then slowly

00:15:25.559 --> 00:15:27.780
sending the right
foot towards the sky.

00:15:27.780 --> 00:15:29.425
We're gonna 
interlace the fingertips

00:15:29.425 --> 00:15:32.089
behind the back of the thigh.

00:15:32.089 --> 00:15:33.919
Remember we're
avoiding the back of the knee.

00:15:33.919 --> 00:15:36.269
So back of the thigh or

00:15:36.269 --> 00:15:40.504
all the way behind the calf.

00:15:40.504 --> 00:15:44.600
You're welcome to grab the big
toe with your index finger and

00:15:44.600 --> 00:15:49.080
thumb if that is suitable for
your body today but if you're

00:15:49.080 --> 00:15:51.919
doing that make sure that
shoulder's not being pulled

00:15:51.919 --> 00:15:52.759
too far out of socket.

00:15:52.759 --> 00:15:55.039
You want to be able to
drop that shoulder down,

00:15:56.787 --> 00:15:58.290
in my opinion.

00:15:58.290 --> 00:16:01.793
To keep the shoulders 
nice and leveled here.

00:16:01.793 --> 00:16:03.679
Pull the right hip crease down.

00:16:08.395 --> 00:16:10.759
Keep the left leg heavy.

00:16:13.982 --> 00:16:18.478
And then we're gonna 
point both toes, point both,

00:16:18.478 --> 00:16:19.840
and flex.

00:16:19.840 --> 00:16:22.569
I'm keeping my left leg heavy
today, but you can, of course,

00:16:22.569 --> 00:16:26.542
let that left leg hover 
if you just want a little

00:16:26.542 --> 00:16:29.613
core activation, a little
more core activation.

00:16:42.588 --> 00:16:44.710
Now bend the left knee,

00:16:44.710 --> 00:16:46.748
we're gonna cross 
the right ankle over

00:16:46.748 --> 00:16:50.399
the top of the left thigh, 
Reclined Pigeon.

00:16:50.399 --> 00:16:52.859
So let the sternum melt
down into the earth.

00:16:52.859 --> 00:16:57.110
Keep the shoulders 
relaxed and then find your

00:16:57.110 --> 00:17:01.880
One-Legged King Pigeon here
or One-Legged Reclined Pigeon,

00:17:01.880 --> 00:17:04.769
excuse me, with the feet flexed.

00:17:05.921 --> 00:17:09.880
Keep the skin of the face soft
and then maybe today we invite

00:17:09.880 --> 00:17:12.890
a little soft rocking.

00:17:14.195 --> 00:17:17.067
Massaging the sacrum

00:17:17.067 --> 00:17:22.116
as you squeeze 
the legs up towards

00:17:23.527 --> 00:17:25.388
the chest.

00:17:28.418 --> 00:17:32.349
Each inhalation an opportunity

00:17:32.349 --> 00:17:34.343
to feel a little expansion,

00:17:34.343 --> 00:17:39.196
a little rise, a little wave.

00:17:39.196 --> 00:17:40.975
And each time we exhale,

00:17:40.975 --> 00:17:44.234
an opportunity to soften

00:17:44.234 --> 00:17:47.937
and let anything that's

00:17:47.937 --> 00:17:51.020
no longer 
serving you melt away.

00:17:55.642 --> 00:17:59.461
Great, release, uncross,

00:17:59.461 --> 00:18:01.319
and we're gonna 
just switch sides.

00:18:01.319 --> 00:18:04.630
So extend the right leg 
out long, flex the foot,

00:18:04.630 --> 00:18:07.959
send the left toes 
up towards the sky,

00:18:07.959 --> 00:18:11.956
find your hamstring 
stretch

00:18:13.575 --> 00:18:15.938
on this side.

00:18:20.779 --> 00:18:23.640
Maybe close your eyes
if they're not already.

00:18:23.640 --> 00:18:26.190
Relax your shoulders.

00:18:33.247 --> 00:18:37.029
And then when you're ready,
pointing and flexing.

00:18:37.029 --> 00:18:39.799
Option to let
the right leg hover.

00:18:55.967 --> 00:18:59.636
And then bending the right knee,
crossing the left ankle

00:18:59.636 --> 00:19:01.559
over the top of
the right thigh.

00:19:01.559 --> 00:19:05.200
Excuse me, (laughs)
got really relaxed there.

00:19:05.200 --> 00:19:09.784
And finding that gentle rock
here, both feet are flexed.

00:19:09.784 --> 00:19:11.459
You can kind of 
use the left elbow

00:19:11.459 --> 00:19:15.264
to press into 
that left thigh, maybe.

00:19:17.660 --> 00:19:22.039
And the soft massaging of
the low back and sacrum here as

00:19:22.039 --> 00:19:25.880
you squeeze the legs
actively up towards the chest.

00:19:47.340 --> 00:19:52.250
And then we'll slowly unravel,
extend both legs out long,

00:19:52.250 --> 00:19:55.480
inhale, reach the arms all 
the way up and overhead

00:19:55.480 --> 00:20:00.316
for a nice full body stretch.

00:20:00.316 --> 00:20:02.920
You can point
and flex the feet.

00:20:02.920 --> 00:20:07.240
One more time, 
inhale in, full body stretch.

00:20:09.339 --> 00:20:12.519
And exhale to 
slowly bring the hands

00:20:12.519 --> 00:20:14.559
all the way back 
down to your side.

00:20:14.559 --> 00:20:18.984
So I'm gonna give you a
couple options here at the end.

00:20:18.984 --> 00:20:23.407
We can come right into a
Reclined Cobbler's Pose,

00:20:23.407 --> 00:20:24.659
soles of the feet together,

00:20:24.659 --> 00:20:27.209
or we're gonna take a 
twist before we do that.

00:20:27.209 --> 00:20:28.504
So if you're down for a twist,

00:20:28.504 --> 00:20:31.009
if you're just ready 
to be in stillness,

00:20:31.009 --> 00:20:34.833
allowing gravity
and breath to kind of

00:20:34.833 --> 00:20:39.475
open the hips, then straight
to Cobbler's Pose you go.

00:20:39.475 --> 00:20:44.085
Otherwise, we'll hug the knees
into the chest, inhale in.

00:20:44.085 --> 00:20:48.806
Exhale, melt the legs 
to one side, any side,

00:20:48.806 --> 00:20:51.539
turn the head in 
the opposite direction.

00:20:53.511 --> 00:20:56.519
Everyone, close your eyes.

00:20:56.519 --> 00:20:57.942
Breathe in.

00:20:59.627 --> 00:21:02.134
And breathe out.

00:21:02.134 --> 00:21:07.593
If you're in the twist,
slowly melt it back to center

00:21:07.593 --> 00:21:10.576
and take it on 
to the other side.

00:21:13.400 --> 00:21:18.960
Maybe turning the head
in the opposite direction.

00:21:18.960 --> 00:21:22.680
If you're in Cobbler's Pose,
breathe into your belly.

00:21:24.935 --> 00:21:30.174
Everyone let the
weight of your legs be heavy.

00:21:39.505 --> 00:21:44.283
Reclined twisters, 
melt it back to center

00:21:44.283 --> 00:21:47.685
and let's all meet
for a moment or two in

00:21:47.685 --> 00:21:51.575
Reclined Cobbler's Pose.
So knees are wide,

00:21:51.575 --> 00:21:56.559
soles of the 
feet press together.

00:22:03.266 --> 00:22:08.039
Activating that parasympathetic
nervous system today.

00:22:08.039 --> 00:22:09.839
Inhale in through the nose.

00:22:12.501 --> 00:22:14.677
And sigh it out
with a little sound.

00:22:14.677 --> 00:22:16.372
(sighs)

00:22:19.274 --> 00:22:22.160
I know it can be a
little shy in the beginning

00:22:22.160 --> 00:22:25.079
but let's try it again
in case you want to join in.

00:22:25.079 --> 00:22:27.340
Inhale through the nose.

00:22:30.571 --> 00:22:32.160
This one's for the
people in the back.

00:22:32.160 --> 00:22:34.459
(sighs loudly)

00:22:37.289 --> 00:22:40.759
One more time,
inhale in through the nose.

00:22:43.233 --> 00:22:44.890
Sigh it out.
(sighs)

00:22:46.603 --> 00:22:49.319
Melting the weight 
of your shoulders down.

00:22:53.744 --> 00:22:56.599
And then we'll
take a second here,

00:22:56.599 --> 00:22:58.039
you can stay
exactly where you are.

00:22:58.039 --> 00:23:02.079
Maybe grab your blanket 
and put it on the hips.

00:23:02.079 --> 00:23:04.015
This is a nice option 
here if you want to

00:23:04.015 --> 00:23:06.329
stay in Cobbler's Pose.

00:23:06.329 --> 00:23:11.779
Or you can go full burrito and
take a second, wrap yourself

00:23:11.779 --> 00:23:16.680
in your blanket depending
on where and when you're

00:23:16.680 --> 00:23:21.539
practicing this it might
be a little chilly so you can

00:23:21.539 --> 00:23:25.350
slowly take a second
to get situated here.

00:23:27.523 --> 00:23:30.047
I'm gonna go full burrito.

00:23:32.413 --> 00:23:37.559
And I'm gonna go both pillows
under the backs of the knees,

00:23:39.504 --> 00:23:42.635
if Benji will allow me.

00:23:45.143 --> 00:23:47.960
And this is yoga.

00:23:47.960 --> 00:23:50.848
This is our yoga. Right?

00:23:50.848 --> 00:23:54.126
Listening and responding.

00:23:54.126 --> 00:23:58.039
Not doing what somebody else
tells you to do necessarily

00:23:58.981 --> 00:24:01.510
but listening to
your body and responding.

00:24:04.644 --> 00:24:07.119
Take a second to get set up and
I cannot stress enough if you

00:24:07.119 --> 00:24:08.659
didn't bring props or
you don't have anything,

00:24:08.659 --> 00:24:12.639
you don't need that to
find what feels good.

00:24:12.639 --> 00:24:14.259
You can snuggle 
the shoulder blades

00:24:14.259 --> 00:24:17.254
underneath your heart space.

00:24:18.409 --> 00:24:23.282
You can start to 
breathe in for four,

00:24:23.282 --> 00:24:27.209
hold for four, 
out for four,

00:24:27.209 --> 00:24:29.440
finding a little box breath.

00:24:32.574 --> 00:24:35.447
You can bring the index
finger and thumb together

00:24:35.447 --> 00:24:37.580
for a little mudra.

00:24:38.747 --> 00:24:41.279
Arms maybe
resting at your sides.

00:24:43.948 --> 00:24:47.250
Or you can bring 
the hands to your body.

00:24:47.250 --> 00:24:50.107
Maybe on the belly or the heart.

00:24:56.084 --> 00:24:59.114
Now let's breathe in together.

00:24:59.114 --> 00:25:01.612
Deeply in through the nose.

00:25:04.513 --> 00:25:06.129
And as you exhale here,

00:25:06.129 --> 00:25:09.160
allow the full 
weight of your body

00:25:09.160 --> 00:25:11.853
to melt into the earth.

00:25:18.957 --> 00:25:21.988
Eyes are closed

00:25:21.988 --> 00:25:26.931
and we take a real,
solid beautiful moment here

00:25:26.931 --> 00:25:31.951
to breathe easy and chill.

00:25:47.200 --> 00:25:51.780
Scanning the body for
any areas where you might be

00:25:51.780 --> 00:25:56.011
unconsciously holding, 
clenching,

00:25:56.011 --> 00:25:59.626
tightening, carrying.

00:26:02.967 --> 00:26:06.224
If you come across 
any sensation like that,

00:26:06.224 --> 00:26:08.789
see if you can let it melt.

00:26:10.632 --> 00:26:14.710
And this is a practice that,
again, we can never really

00:26:14.710 --> 00:26:19.259
know the full value,
full impact but when I started

00:26:19.259 --> 00:26:24.480
doing this in my Shavasana and
even in the asana on the mat,

00:26:24.480 --> 00:26:28.680
I started noticing how often
I was doing it off the mat.

00:26:30.801 --> 00:26:36.160
Before bed, just melting my
own tension by simply noticing

00:26:37.353 --> 00:26:41.510
that I was gripping 
or holding, tightening.

00:26:46.877 --> 00:26:50.233
We'll take a quiet
moment now to rest.

00:26:54.147 --> 00:26:59.118
Allowing ourselves to 
just simply be here present

00:26:59.118 --> 00:27:01.230
with what is.

00:27:56.056 --> 00:27:59.783
And as you're ready,

00:27:59.783 --> 00:28:04.680
slowly begin to 
bring some awareness

00:28:04.680 --> 00:28:06.928
back to your fingers and toes

00:28:06.928 --> 00:28:10.720
by maybe giving 
them a little wiggle.

00:28:13.201 --> 00:28:15.550
Soft, easy movement.

00:28:16.811 --> 00:28:19.599
And allow that 
soft, easy movement

00:28:19.599 --> 00:28:24.779
to inspire a soft 
and gentle gestures.

00:28:24.779 --> 00:28:26.729
Whatever they may be for you.

00:28:26.729 --> 00:28:31.463
Any little moves 
that would feel good

00:28:31.463 --> 00:28:35.105
as you begin to 
wake up the body here.

00:28:40.266 --> 00:28:42.366
And when you're ready, 
draw the palms together

00:28:42.366 --> 00:28:44.780
and hands up to third eye.

00:28:44.780 --> 00:28:47.799
The melting practice
is such a beautiful one.

00:28:47.799 --> 00:28:51.829
It's wonderful to 
relax and to unwind

00:28:51.829 --> 00:28:55.660
but to also catch yourself,

00:28:55.660 --> 00:28:59.158
notice when you're holding, 
gripping, carrying tension

00:28:59.158 --> 00:29:04.615
that with one or two 
or three simple acts of

00:29:04.615 --> 00:29:07.360
awareness, of love, of self-care

00:29:07.360 --> 00:29:12.848
you can mindfully let it go.

00:29:17.023 --> 00:29:21.681
Inhale in deeply to close this,

00:29:21.681 --> 00:29:24.897
dare I say, delicious practice.

00:29:28.665 --> 00:29:32.411
Thanks everyone, we'll see 
you back here tomorrow.

00:29:33.709 --> 00:29:36.040
Get ready to move again.

00:29:37.880 --> 00:29:40.822
Thank you.
Take good care.

00:29:43.103 --> 00:29:46.478
(light music)