WEBVTT

00:00:00.058 --> 00:00:05.080
- Hello everyone and welcome to Flow,
your 30 Day Yoga Journey.

00:00:05.080 --> 00:00:08.720
I'm Adriene and
behind me is sweet Benji.

00:00:08.720 --> 00:00:11.640
And I'm so excited that
you're here for this journey.

00:00:11.640 --> 00:00:15.400
Today is Day 1 and it's
all about setting the tone,

00:00:15.400 --> 00:00:18.200
setting the
stage for this ritual,

00:00:18.200 --> 00:00:21.440
for this journey that we
are embarking on together.

00:00:21.440 --> 00:00:24.657
So hop into something
comfy and let's get started.

00:00:26.642 --> 00:00:30.700
(light rhythmic music)

00:00:46.160 --> 00:00:49.600
Alright, let's begin 
on the ground.

00:00:49.600 --> 00:00:52.280
Take your time
getting down here.

00:00:52.280 --> 00:00:55.330
We're gonna start in a
cross-legged seat

00:00:55.330 --> 00:00:58.720
with the right foot 
in front of the left.

00:00:58.720 --> 00:01:01.320
Truly take your time, ease in.

00:01:01.320 --> 00:01:04.400
If I ever get a little
bit ahead guiding the way,

00:01:04.400 --> 00:01:05.840
that's alright,
you just take your time,

00:01:05.840 --> 00:01:08.460
listen to your body and

00:01:08.460 --> 00:01:10.400
start in a way that feels

00:01:10.400 --> 00:01:12.440
honorable for
where you're at today.

00:01:12.440 --> 00:01:14.240
So you don't need to rush.

00:01:14.240 --> 00:01:17.600
Don't need to push.
The hardest part is done.

00:01:17.600 --> 00:01:19.120
We've pressed play on the video

00:01:19.120 --> 00:01:23.367
and we have landed
here together, Day 1.

00:01:24.960 --> 00:01:29.200
So take a second, feel it out.

00:01:29.200 --> 00:01:32.840
Start to gently lift up
through the crown of the head.

00:01:32.840 --> 00:01:35.800
And if it feels comfortable,
close your eyes.

00:01:35.800 --> 00:01:40.020
It's my honor and 
deep, deep pleasure to

00:01:40.020 --> 00:01:44.079
guide you with the 
sound of my voice here.

00:01:45.200 --> 00:01:47.400
Really appreciate your trust.

00:01:47.400 --> 00:01:50.240
So you can close the eyes

00:01:50.240 --> 00:01:53.080
or maybe soften your gaze,

00:01:53.080 --> 00:01:57.160
just bringing our
attention inward.

00:01:57.160 --> 00:02:02.587
Making an attempt 
to focus or refocus

00:02:05.390 --> 00:02:09.800
on the inner most part

00:02:09.800 --> 00:02:15.285
of ourselves here
through our yoga practice.

00:02:20.640 --> 00:02:22.440
And today especially we're

00:02:22.440 --> 00:02:27.710
taking a little extra
time to just set the tone.

00:02:29.320 --> 00:02:33.160
But that's not just
something that I'm here to do.

00:02:33.160 --> 00:02:34.920
It's a very personal experience.

00:02:34.920 --> 00:02:39.838
So you'll set the tone with me.

00:02:45.920 --> 00:02:48.440
Start to relax
through your shoulders,

00:02:48.440 --> 00:02:50.250
maybe soften 
through your fingertips

00:02:50.250 --> 00:02:54.200
and just allow your 
arms to relax and be heavy.

00:02:54.200 --> 00:02:57.920
Ungrip through the toes,

00:02:57.920 --> 00:03:00.740
the skin of
the forehead, the jaw.

00:03:04.400 --> 00:03:08.966
Maybe you start to
notice any sounds around you.

00:03:13.120 --> 00:03:14.800
And through 
the daily home practice,

00:03:14.800 --> 00:03:19.034
we have this amazing opportunity

00:03:19.034 --> 00:03:22.800
to get better
and better through practice,

00:03:22.800 --> 00:03:24.240
to get better and better at

00:03:24.240 --> 00:03:29.400
cultivating this relationship
with our inner most self,

00:03:29.400 --> 00:03:31.790
just kind of having more
awareness of where

00:03:31.790 --> 00:03:35.575
we're at each day

00:03:35.575 --> 00:03:38.220
and each moment.

00:03:41.360 --> 00:03:45.840
So if the mind is busy
or your body is exhausted,

00:03:45.840 --> 00:03:48.507
know that it's all good.

00:03:50.800 --> 00:03:55.931
This is definitely a
come as you are journey.

00:03:58.760 --> 00:04:01.680
Gently begin to
deepen your breath.

00:04:01.680 --> 00:04:04.651
Inhaling deeply
through the nose.

00:04:06.120 --> 00:04:07.920
And maybe a couple good exhales

00:04:07.920 --> 00:04:12.536
out through the mouth
here as we start together.

00:04:14.560 --> 00:04:17.880
As you breathe, you might 
begin to bow the head,

00:04:17.880 --> 00:04:19.920
chin to chest,
feel a deep stretch in the

00:04:19.920 --> 00:04:24.370
back of the neck and start to
lift up through the heart space.

00:04:30.160 --> 00:04:33.217
And then slowly
bring the palms together.

00:04:34.360 --> 00:04:36.780
And there's an opportunity here

00:04:36.780 --> 00:04:40.518
to set an intention.

00:04:43.480 --> 00:04:45.320
Notice what comes up when

00:04:45.320 --> 00:04:48.880
you're invited to set an
intention for this journey,

00:04:48.880 --> 00:04:52.108
your commitment here.

00:04:55.240 --> 00:04:56.400
Don't think too hard,

00:04:56.400 --> 00:05:00.540
just maybe the 
first thing that comes up.

00:05:00.540 --> 00:05:02.140
Can always let it evolve

00:05:02.140 --> 00:05:05.550
as we move along

00:05:05.550 --> 00:05:07.877
through our days together.

00:05:09.400 --> 00:05:11.880
Repeat your
intention quietly to yourself,

00:05:11.880 --> 00:05:15.969
whatever it may be,
trust it, capture it.

00:05:17.840 --> 00:05:21.680
And then as
my mom used to say to me,

00:05:21.680 --> 00:05:27.120
"Imagine it already so.
It's already in truth.

00:05:27.120 --> 00:05:31.209
"It's already happening.
It's already, it already is."

00:05:35.160 --> 00:05:38.940
Let's take a deep
breath in together, inhale.

00:05:40.880 --> 00:05:45.680
And exhale, releasing the palms

00:05:45.680 --> 00:05:47.920
and opening the eyes.

00:05:47.920 --> 00:05:52.640
Alright, a little moment
here to check in with the neck.

00:05:52.640 --> 00:05:56.160
You can take one ear over
one shoulder and then the other.

00:05:56.160 --> 00:05:59.480
Maybe draw
circles with the nose.

00:06:05.240 --> 00:06:08.080
And then nice and easy,
we're gonna scoop the belly in

00:06:08.080 --> 00:06:11.080
towards the spine just a
bit to sit up nice and tall,

00:06:11.080 --> 00:06:12.560
lift the heart,

00:06:12.560 --> 00:06:13.960
lift up through
the armpit chest,

00:06:13.960 --> 00:06:15.340
and then you're 
gonna nice and easy

00:06:15.340 --> 00:06:18.720
just walk the palms
out past your right knee.

00:06:18.720 --> 00:06:22.440
So we're twisting in the belly,
gentle twist in the spine,

00:06:22.440 --> 00:06:23.720
and then we're starting to walk

00:06:23.720 --> 00:06:26.640
the palms out
past the right knee.

00:06:26.640 --> 00:06:29.880
This will look and feel a little
bit different for everyone.

00:06:29.880 --> 00:06:32.200
We have maybe a block or a book

00:06:32.200 --> 00:06:36.000
we can start to work with
here right out of the gate.

00:06:36.000 --> 00:06:39.240
Of course, you can make this
really active by watching,

00:06:39.240 --> 00:06:41.000
watching, walking, (chuckles)

00:06:41.000 --> 00:06:44.560
the fingertips
all the way forward.

00:06:44.560 --> 00:06:46.120
And then I'll invite everyone

00:06:46.120 --> 00:06:48.760
to really let the
tailbone be heavy here.

00:06:48.760 --> 00:06:51.040
Sits bones root down towards

00:06:51.040 --> 00:06:56.000
the earth and the weight
of the head relaxes down.

00:06:56.000 --> 00:07:01.320
And then you bring the breath
to enhance this experience.

00:07:01.320 --> 00:07:04.400
Feel the inhale

00:07:04.400 --> 00:07:09.160
in the low back, 
so the torso expands.

00:07:09.160 --> 00:07:12.210
And feel the exhale 
in the side body

00:07:12.210 --> 00:07:15.545
as you keep the stretch active.

00:07:19.160 --> 00:07:21.480
Lovely. Now draw your navel,

00:07:21.480 --> 00:07:23.600
your belly 
actively to your spine.

00:07:23.600 --> 00:07:26.400
So we're moving from center even
here right at the beginning.

00:07:26.400 --> 00:07:27.520
We come back up,

00:07:27.520 --> 00:07:29.560
head over heart,
heart over pelvis,

00:07:29.560 --> 00:07:33.640
and then we take it
on past the left knee.

00:07:33.640 --> 00:07:37.480
Just checking in
with the breath here,

00:07:37.480 --> 00:07:41.160
using the breath to
enhance the experience.

00:07:41.160 --> 00:07:45.495
Help us embody these
stretches on a deeper level.

00:07:48.160 --> 00:07:50.280
Relax the weight
of the head over.

00:07:50.280 --> 00:07:52.040
If your right
hip's peeling up here,

00:07:52.040 --> 00:07:53.160
back up the truck a little bit,

00:07:53.160 --> 00:07:55.400
pull your right hip crease back

00:07:55.400 --> 00:07:58.626
and maybe walk your
hands a little bit closer in.

00:08:01.240 --> 00:08:03.680
Breathe in.

00:08:03.680 --> 00:08:05.840
Exhale, navel draws
to the belly actively.

00:08:05.840 --> 00:08:10.120
So we're activating the
abs as we roll back up.

00:08:10.120 --> 00:08:11.560
Alright, you probably guessed.

00:08:11.560 --> 00:08:13.280
Now we're going forward.

00:08:13.280 --> 00:08:14.640
So nice and easy.

00:08:14.640 --> 00:08:19.160
In kids' yoga, we usually do
spider fingers all the way out.

00:08:19.160 --> 00:08:23.960
And then same thing here.
Forearms, you can use the block.

00:08:23.960 --> 00:08:25.440
If the chest or the belly,

00:08:25.440 --> 00:08:26.920
you want to 
accommodate for them.

00:08:26.920 --> 00:08:29.240
It's nice to give
yourself a little bit of space.

00:08:30.440 --> 00:08:33.325
So make it yours.

00:08:40.360 --> 00:08:42.440
Inhale in deeply.

00:08:42.440 --> 00:08:44.040
Exhale, navel to spine.

00:08:44.040 --> 00:08:46.280
That's what brings us up
and we're gonna switch the cross

00:08:46.280 --> 00:08:49.760
of the ankles and
take this sequence again.

00:08:49.760 --> 00:08:53.300
This time to the left first,
so nice and easy, walk it out.

00:08:53.300 --> 00:08:56.800
You can find some soft,
easy movement here.

00:08:56.800 --> 00:08:59.440
Swaying a little side to side.

00:08:59.440 --> 00:09:01.360
Or maybe allowing the movement

00:09:01.360 --> 00:09:04.207
to just come
from the breath here.

00:09:08.960 --> 00:09:10.200
Inhale in.

00:09:10.200 --> 00:09:11.440
Exhale from center,

00:09:11.440 --> 00:09:13.680
rolling up back
through the spine,

00:09:13.680 --> 00:09:16.286
and then take it to the right.
Here we go.

00:09:19.920 --> 00:09:23.280
And so, many of my
friends will know we

00:09:23.280 --> 00:09:25.160
have a mantra
here on the channel;

00:09:25.160 --> 00:09:27.400
Find what feels good.

00:09:27.400 --> 00:09:30.440
If you're holding
static and rigid in a pose,

00:09:30.440 --> 00:09:32.170
maybe think of
that mantra and think,

00:09:32.170 --> 00:09:35.960
"Okay, what can I do
or listen to or

00:09:35.960 --> 00:09:37.560
"respond to that
might feel good?"

00:09:37.560 --> 00:09:38.440
And it could just be

00:09:38.440 --> 00:09:41.680
like letting go of something
that's been worrying you,

00:09:41.680 --> 00:09:43.440
or it could be making a

00:09:43.440 --> 00:09:47.314
physical adjustment
or deepening your breath.

00:09:50.360 --> 00:09:53.600
On your next exhale,
roll it back up to center.

00:09:53.600 --> 00:09:56.440
Inhale in, lift the chest.

00:09:56.440 --> 00:09:58.200
Exhale.

00:09:58.200 --> 00:10:00.050
Now we'll take it forward.

00:10:02.880 --> 00:10:05.280
Find what feels good.

00:10:05.280 --> 00:10:08.797
Stay heavy in the tailbone,
heavy in the hips.

00:10:13.680 --> 00:10:17.875
Starting with a
little hip check-in. (chuckles)

00:10:17.875 --> 00:10:20.219
A little low back love.

00:10:21.680 --> 00:10:27.000
You're gonna see a lot of focus
on the spine in this series,

00:10:27.000 --> 00:10:28.910
which is awesome.

00:10:28.910 --> 00:10:31.000
Inhale in, follow your breath.

00:10:31.000 --> 00:10:33.640
Exhale, roll it back up.

00:10:33.640 --> 00:10:35.280
Beautiful, take a
deep breath in here.

00:10:35.280 --> 00:10:37.280
Sit up as tall as you can.

00:10:37.280 --> 00:10:39.760
As you exhale, draw the
shoulder blades together.

00:10:39.760 --> 00:10:41.720
Open up through your chest.

00:10:41.720 --> 00:10:45.509
Pause here, 
close your eyes, breathe in.

00:10:46.520 --> 00:10:49.240
Breathe out to
come to all fours.

00:10:49.240 --> 00:10:52.400
So even here you can think
about moving from your navel,

00:10:52.400 --> 00:10:55.120
from your center and that
kind of changes the way you

00:10:55.120 --> 00:10:56.760
transition everything
on the mat.

00:10:56.760 --> 00:10:59.280
It feels, I think it's more fun.

00:10:59.280 --> 00:11:03.450
It's kind of artful, (laughs)

00:11:03.450 --> 00:11:06.040
more conscious.

00:11:06.040 --> 00:11:08.640
Tabletop Position,
wrist are under the shoulders,

00:11:08.640 --> 00:11:10.760
knees are directly
underneath the hip points.

00:11:10.760 --> 00:11:13.720
Try to be specific as,
let me try that again.

00:11:13.720 --> 00:11:16.520
Try to be as
specific as you can,

00:11:16.520 --> 00:11:18.520
say that five times fast,

00:11:18.520 --> 00:11:23.200
when placing your
hands and feet on the mat.

00:11:23.200 --> 00:11:25.720
So think of this almost
as like a hand exercise.

00:11:25.720 --> 00:11:28.560
Spread the
fingertips as wide as possible.

00:11:28.560 --> 00:11:31.120
Stack your bones.

00:11:31.120 --> 00:11:32.240
And then we'll drop the belly,

00:11:32.240 --> 00:11:35.510
press into the tops of
the feet and look forward.

00:11:35.510 --> 00:11:39.840
Extension through the crown of
the head, press into the palms.

00:11:39.840 --> 00:11:41.680
And exhale, 
round through the spine.

00:11:41.680 --> 00:11:45.320
Really gather the muscles
of the abdominal wall up,

00:11:45.320 --> 00:11:49.351
up, up towards the sky,
press into your yoga mat.

00:11:50.560 --> 00:11:51.600
And then continue.

00:11:51.600 --> 00:11:54.640
Inhale, drop the belly, 
open the chest.

00:11:54.640 --> 00:11:58.640
Think of extending through
the crown so the neck is long.

00:11:58.640 --> 00:12:02.600
And then exhale,
rounding through chin to chest.

00:12:02.600 --> 00:12:05.280
Really finding that arch,

00:12:05.280 --> 00:12:07.960
that arc in the spine.

00:12:07.960 --> 00:12:12.327
One more time.
Inhale, Cow Pose.

00:12:14.640 --> 00:12:18.880
Exhale, Cat, and really gather
the belly all the way up,

00:12:18.880 --> 00:12:22.440
up, up, up.
So active abs.

00:12:22.440 --> 00:12:26.440
Nice. Inhale back
to Tabletop Position.

00:12:26.440 --> 00:12:29.520
Speaking of active abs,
here we go.

00:12:29.520 --> 00:12:32.000
Slow and steady, we're gonna 
send the right toes out.

00:12:32.000 --> 00:12:33.240
Peek it me if you need to.

00:12:33.240 --> 00:12:37.520
Dial them down, and then send
the left fingertips forward.

00:12:37.520 --> 00:12:38.680
Now listen carefully.

00:12:38.680 --> 00:12:41.040
First things first, we're gonna
lengthen through the neck.

00:12:41.040 --> 00:12:44.560
So send your gaze straight down
and tuck your chin slightly.

00:12:44.560 --> 00:12:48.360
Inhale in here,
keep the neck long like so,

00:12:48.360 --> 00:12:51.760
and we're gonna bring the right
knee towards the right elbow

00:12:51.760 --> 00:12:54.680
and the left elbow
towards the left hip crease.

00:12:54.680 --> 00:12:56.120
Peek at me if you need to.

00:12:56.120 --> 00:12:58.880
So we're not
rounding on this version.

00:12:58.880 --> 00:13:00.560
We're waking up the obliques.

00:13:00.560 --> 00:13:02.800
Then inhale to extend,

00:13:02.800 --> 00:13:07.320
and now round through,
nose to knee.

00:13:07.320 --> 00:13:09.720
That's a pattern we'll
repeat here two more rounds.

00:13:09.720 --> 00:13:11.440
Inhale, extend.

00:13:11.440 --> 00:13:14.320
Exhale, left elbow
to left hip crease.

00:13:14.320 --> 00:13:17.480
Right knee to right elbow,
neck long.

00:13:17.480 --> 00:13:19.640
Inhale, extend.

00:13:19.640 --> 00:13:23.040
And exhale, knee to nose.

00:13:23.040 --> 00:13:25.840
Last time, inhale, extend.

00:13:25.840 --> 00:13:28.920
Exhale, neck stays long.

00:13:28.920 --> 00:13:31.120
Inhale, extend.

00:13:31.120 --> 00:13:33.720
And knee to nose.

00:13:33.720 --> 00:13:36.560
Excellent.
Release, send the hips back,

00:13:36.560 --> 00:13:38.680
come off the
wrist for just a second.

00:13:38.680 --> 00:13:40.240
Let's draw a
couple wrist circles.

00:13:40.240 --> 00:13:41.640
So just three rounds of that,

00:13:41.640 --> 00:13:44.000
I already feel
my abs kicking in.

00:13:44.000 --> 00:13:46.240
Okay, Benji, get comfortable.

00:13:46.240 --> 00:13:49.240
So focusing on the quality
of the movement can be really

00:13:49.240 --> 00:13:51.960
efficient versus
just the quantity.

00:13:51.960 --> 00:13:53.360
Alright, back to all fours.

00:13:53.360 --> 00:13:55.360
Let's take it to the other side.

00:13:55.360 --> 00:13:56.440
Left toes reach out,

00:13:56.440 --> 00:13:59.920
right fingertips forward,
neck long, inhale.

00:13:59.920 --> 00:14:01.040
Exhale.

00:14:01.040 --> 00:14:04.160
Hello obliques,
let's wake 'em up.

00:14:04.160 --> 00:14:05.760
Left knee to left elbow,

00:14:05.760 --> 00:14:08.520
right elbow to
right hip crease, squeeze.

00:14:08.520 --> 00:14:10.880
Inhale, extend.

00:14:10.880 --> 00:14:12.440
And knee to nose.

00:14:12.440 --> 00:14:15.280
Arch the spine like Cat.

00:14:15.280 --> 00:14:18.240
Inhale, reach.

00:14:18.240 --> 00:14:21.170
Exhale, neck stays long.
Press into the left palm,

00:14:21.170 --> 00:14:24.520
press into the 
top of the right foot.

00:14:24.520 --> 00:14:26.560
Inhale, extend.

00:14:26.560 --> 00:14:28.720
Exhale, knee to nose.

00:14:28.720 --> 00:14:30.170
So you can really 
use that exhale to

00:14:30.170 --> 00:14:32.000
activate the abs even more.

00:14:32.000 --> 00:14:34.280
Inhale, extend, last round.

00:14:34.280 --> 00:14:38.640
Exhale, gather it in.

00:14:38.640 --> 00:14:40.640
Inhale, extend.

00:14:40.640 --> 00:14:44.960
And rounding inward,
knee to nose.

00:14:44.960 --> 00:14:46.240
Beautiful.

00:14:46.240 --> 00:14:48.040
Back to Tabletop Position.

00:14:48.040 --> 00:14:50.320
Curl the toes under,
but listen carefully.

00:14:50.320 --> 00:14:53.480
You're gonna walk the
hands back towards your knees.

00:14:53.480 --> 00:14:54.920
We're gonna lift the knees up

00:14:54.920 --> 00:15:00.160
and come into your version of
what feels like a safe squat.

00:15:00.160 --> 00:15:02.360
So you might grab your
block and sit on it here.

00:15:02.360 --> 00:15:06.720
You might use it to
lift the earth up to you.

00:15:06.720 --> 00:15:08.120
You might just need to tap

00:15:08.120 --> 00:15:11.240
into your breath little
bit here and not panic.

00:15:11.240 --> 00:15:15.120
Stretch through your
sweet feet, the hips.

00:15:15.120 --> 00:15:17.640
Maybe you're starting to
feel the weight of your body,

00:15:17.640 --> 00:15:19.880
you know, getting a
little discouraged here.

00:15:19.880 --> 00:15:21.960
Like you don't
have the energy.

00:15:21.960 --> 00:15:25.080
Trust, we're here to
transform all that.

00:15:25.080 --> 00:15:29.005
So give yourself grace
and just keep breathing.

00:15:30.960 --> 00:15:34.040
If you need a smile you can
look at Benji's little paws

00:15:34.040 --> 00:15:38.440
creeping on my (chuckles)
mat space here.

00:15:38.440 --> 00:15:41.400
Alright, and then from here
we're gonna drop the heels,

00:15:41.400 --> 00:15:42.480
point the toes forward.

00:15:42.480 --> 00:15:46.000
You can keep the feet nice 
and wide, I recommend it.

00:15:46.000 --> 00:15:48.360
And come into a Forward Fold 
at the back of your mat.

00:15:48.360 --> 00:15:51.410
Let it all hang,
any stress, tension,

00:15:51.410 --> 00:15:53.680
friction you've been carrying,

00:15:53.680 --> 00:15:58.160
maybe we can soften and
start to let it flow off the back,

00:15:58.160 --> 00:16:00.200
off the neck and shoulders.

00:16:00.200 --> 00:16:03.360
Out the crown of the head.

00:16:03.360 --> 00:16:05.840
Bend your knees generously here.

00:16:05.840 --> 00:16:08.880
Take a deep breath in.

00:16:08.880 --> 00:16:12.640
And a long cleansing breath out.

00:16:12.640 --> 00:16:14.640
Nice, draw the
hands to your waistline.

00:16:14.640 --> 00:16:16.360
Keep the knees bent.

00:16:16.360 --> 00:16:18.200
Foot connection is strong,

00:16:18.200 --> 00:16:20.680
so really ground through
all four corners of the feet.

00:16:20.680 --> 00:16:24.120
And let's begin to rise up,
lift the heart space.

00:16:24.120 --> 00:16:26.200
Stay grounded through the feet,
through the legs,

00:16:26.200 --> 00:16:31.160
and we rise up
to Mountain Pose.

00:16:31.160 --> 00:16:34.240
Take a deep
breath here in Mountain.

00:16:34.240 --> 00:16:37.120
Exhale, 
relax the shoulders down.

00:16:37.120 --> 00:16:39.200
Remember your intention.

00:16:39.200 --> 00:16:41.360
Then inhale, reach for the sky.

00:16:41.360 --> 00:16:43.920
Big breath, big stretch, Day 1.

00:16:43.920 --> 00:16:46.960
Then exhale, draw the
belly in and dive forward,

00:16:46.960 --> 00:16:50.280
back into your fold.

00:16:50.280 --> 00:16:54.160
From here, bend the knees,
walk the palms all the way out

00:16:54.160 --> 00:16:58.600
to a Plank Pose,
gather the belly up and in.

00:16:58.600 --> 00:17:00.160
You got this,
reach the heels back,

00:17:00.160 --> 00:17:01.800
crown of the head forward.

00:17:01.800 --> 00:17:05.480
Inhale, exhale,
Downward Facing Dog, nice.

00:17:05.480 --> 00:17:07.520
Pedal it out here.

00:17:07.520 --> 00:17:10.640
Stretching through the feet.

00:17:10.640 --> 00:17:13.360
Pressing through the knuckles,

00:17:13.360 --> 00:17:15.790
lengthening through

00:17:15.790 --> 00:17:18.877
all four sides of the torso.

00:17:21.520 --> 00:17:23.398
Checkin' in.

00:17:24.720 --> 00:17:27.400
On your next inhale,
lift the right leg up high.

00:17:27.400 --> 00:17:30.280
On your exhale, you're gonna
bring it forward into a lunge.

00:17:30.280 --> 00:17:32.760
Take your time,
again, there's no rush here.

00:17:32.760 --> 00:17:35.160
Let's try to keep the
back knee lifted here to start.

00:17:35.160 --> 00:17:36.920
Just give it a try, check in.

00:17:36.920 --> 00:17:39.240
Front knee over, front ankle.

00:17:39.240 --> 00:17:41.240
Inhale in.

00:17:41.240 --> 00:17:43.080
Exhale out.

00:17:43.080 --> 00:17:45.160
Good, inhale in.
You're gonna pull the right hip

00:17:45.160 --> 00:17:48.400
crease back, straighten 
through that front leg.

00:17:48.400 --> 00:17:50.183
And then bend.

00:17:51.440 --> 00:17:53.640
Straighten.

00:17:53.640 --> 00:17:55.040
And then bend.

00:17:55.040 --> 00:17:58.520
And this is a nice place to use
the blocks, too, as you kind of

00:17:58.520 --> 00:18:02.360
work this flossing
moment into your practice.

00:18:02.360 --> 00:18:03.960
Pulling the
right hip crease back,

00:18:03.960 --> 00:18:07.360
straightening the front leg,
and then bending it.

00:18:07.360 --> 00:18:10.640
Keep it soft and easy.

00:18:10.640 --> 00:18:13.290
Great, the next time 
your knee is bent,

00:18:13.290 --> 00:18:15.880
stay there, bring your 
left palm to the ground.

00:18:15.880 --> 00:18:18.000
We're gonna send the
right fingertips forward,

00:18:18.000 --> 00:18:20.880
up and back into a twist.

00:18:20.880 --> 00:18:23.380
Good, then continue
in a circular motion

00:18:23.380 --> 00:18:26.760
forward, up, back.
Twist.

00:18:26.760 --> 00:18:28.916
Forward, up and back.

00:18:30.400 --> 00:18:32.720
Twist and then all the
way back down to the ground.

00:18:32.720 --> 00:18:36.720
Awesome, plant the palms, steps
the right toes back, Plank Pose.

00:18:36.720 --> 00:18:37.920
Inhale in here.

00:18:37.920 --> 00:18:39.960
Exhale, 
knees come to the earth,

00:18:39.960 --> 00:18:42.320
chest comes to the earth,
chin comes to the earth,

00:18:42.320 --> 00:18:44.360
and then we all
come to the earth.

00:18:44.360 --> 00:18:45.880
Take a breath in.

00:18:45.880 --> 00:18:47.792
Rise up, Cobra.

00:18:49.400 --> 00:18:51.400
And exhale to
soften and release.

00:18:51.400 --> 00:18:52.760
Bring it back home.

00:18:52.760 --> 00:18:55.080
Curl the toes under,
press up to Plank.

00:18:55.080 --> 00:18:57.360
Quietly whisper
to yourself here,

00:18:57.360 --> 00:18:59.000
"I am strong."

00:18:59.000 --> 00:19:00.800
Don't think too hard,
just give it a try.

00:19:00.800 --> 00:19:02.400
I am strong.

00:19:02.400 --> 00:19:06.120
And then send the hips up
high and back, Down Dog.

00:19:06.120 --> 00:19:09.520
You're doing great,
take a deep breath in.

00:19:09.520 --> 00:19:10.440
Long breath out.

00:19:10.440 --> 00:19:13.720
On your next inhale,
lift the left leg up high.

00:19:13.720 --> 00:19:16.640
Exhale, send it
forward into your lunge.

00:19:16.640 --> 00:19:20.200
Try to keep that back 
knee lifted here. Give it a try.

00:19:20.200 --> 00:19:22.160
Front knee over front ankle.

00:19:22.160 --> 00:19:24.240
You're gonna inhale, straighten 
through the front leg,

00:19:24.240 --> 00:19:26.720
pull the left hip crease back,
and then exhale.

00:19:26.720 --> 00:19:29.813
And you can do this
at your own pace here.

00:19:31.320 --> 00:19:34.436
We're just kind of
taking stock today.

00:19:37.480 --> 00:19:42.040
Little goes a long way here.

00:19:42.040 --> 00:19:44.280
And then the next
time your knee is bent,

00:19:44.280 --> 00:19:45.160
right hand to the earth,

00:19:45.160 --> 00:19:48.800
left fingertips go
forward as you breathe in.

00:19:48.800 --> 00:19:52.480
And up and back and
around as you breathe out.

00:19:52.480 --> 00:19:55.240
Inhale, reach.

00:19:55.240 --> 00:19:56.880
Exhale, take it around.

00:19:56.880 --> 00:19:59.080
Left knee's gonna
wanna splay out here.

00:19:59.080 --> 00:20:02.840
Squeeze it into the midline,
to the center of your mat space,

00:20:02.840 --> 00:20:06.040
center of your body.

00:20:06.040 --> 00:20:09.040
And then next time we
come around and back and down,

00:20:09.040 --> 00:20:11.720
we'll plant the palms,
step it back to Plank.

00:20:11.720 --> 00:20:14.320
Take a deep breath in.

00:20:14.320 --> 00:20:15.440
And a long breath out.

00:20:15.440 --> 00:20:18.412
Stay here, a deep breath in.

00:20:19.960 --> 00:20:22.720
And a long breath out.

00:20:22.720 --> 00:20:25.320
Last time, inhale in.

00:20:25.320 --> 00:20:28.978
Exhale, knees, chest, chin or
lower all the way to the belly.

00:20:30.400 --> 00:20:34.623
Press into the tops of the feet,
inhale, rise up, Cobra.

00:20:35.720 --> 00:20:38.280
And then slowly release.

00:20:38.280 --> 00:20:40.800
Press up to all fours.

00:20:40.800 --> 00:20:42.560
Swing the legs to one side,

00:20:42.560 --> 00:20:46.560
any side and come through

00:20:46.560 --> 00:20:49.493
to lie on your back.

00:20:50.560 --> 00:20:52.560
When you get there,
give yourself a little hug.

00:20:52.560 --> 00:20:55.360
You can hug the
knees into the chest.

00:20:55.360 --> 00:20:56.320
Hi, buddy.

00:20:56.320 --> 00:20:58.640
Oh, good stretch, man.

00:20:58.640 --> 00:21:01.610
Hug the knees into 
the chest either one at a time

00:21:03.730 --> 00:21:06.020
or together.

00:21:07.880 --> 00:21:12.480
And we'll finish with
a gentle Reclined Twist.

00:21:12.480 --> 00:21:15.040
So you're gonna bump
the hips to the right,

00:21:15.040 --> 00:21:17.280
send your knees to the left.

00:21:17.280 --> 00:21:18.900
You can rest the 
hands on the ribcage

00:21:18.900 --> 00:21:22.680
or take the arms out wide.

00:21:22.680 --> 00:21:25.160
Maybe turn to your right ear.

00:21:25.160 --> 00:21:28.040
I have a beautiful
view of Benji here.

00:21:29.000 --> 00:21:30.280
Not to brag.

00:21:30.280 --> 00:21:31.800
He's a doll.

00:21:31.800 --> 00:21:33.780
Take a deep breath in.

00:21:35.560 --> 00:21:37.442
Long breath out.

00:21:38.800 --> 00:21:39.960
And then we'll melt it back to

00:21:39.960 --> 00:21:42.840
center nice and slow and
just take it to the other side,

00:21:42.840 --> 00:21:44.448
nice and easy.

00:21:55.520 --> 00:21:58.760
Slowly bring it back to center.

00:21:58.760 --> 00:22:02.145
Hug the knees into
the chest one more time.

00:22:04.280 --> 00:22:05.600
And then allow the feet to fall

00:22:05.600 --> 00:22:07.160
to the ground
with a little energy,

00:22:07.160 --> 00:22:08.920
with a little thud.

00:22:08.920 --> 00:22:10.840
Sorry to your
downstairs neighbors,

00:22:10.840 --> 00:22:12.280
if you have them,

00:22:12.280 --> 00:22:14.640
and then extend the right leg,

00:22:14.640 --> 00:22:16.800
extend the left leg.

00:22:16.800 --> 00:22:19.280
Now listen carefully,
send your arms up towards the

00:22:19.280 --> 00:22:21.800
sky and then with
so much love and care,

00:22:21.800 --> 00:22:23.680
just tender loving care,
you're gonna,

00:22:23.680 --> 00:22:25.160
almost as if it
were part of a dance,

00:22:25.160 --> 00:22:28.200
you're gonna place your
right hand on the ground,

00:22:28.200 --> 00:22:31.160
palm face up slowly and place

00:22:31.160 --> 00:22:36.320
your left hand with so much
intention on the ground slowly.

00:22:36.320 --> 00:22:40.760
And take a deep breath in
and close your eyes.

00:22:40.760 --> 00:22:41.920
And on this exhale,

00:22:41.920 --> 00:22:45.460
relax the weight of your
body completely and fully,

00:22:45.460 --> 00:22:49.257
totally into your mat.

00:22:50.160 --> 00:22:51.486
Rest.

00:22:54.723 --> 00:22:56.485
Observe.

00:22:58.480 --> 00:23:01.252
Let your breath be easy.

00:23:06.480 --> 00:23:10.783
See how fast you can practice

00:23:11.946 --> 00:23:13.920
this portion of our journey,

00:23:13.920 --> 00:23:16.561
which is all about surrender.

00:23:33.720 --> 00:23:37.862
And slowly bring your
awareness back to your breath.

00:23:38.880 --> 00:23:41.990
Start to draw a couple 
circles with the toes,

00:23:41.990 --> 00:23:44.360
moving the ankles.

00:23:44.360 --> 00:23:47.722
And same thing with 
the fingers, moving the wrists.

00:23:49.200 --> 00:23:52.680
And maybe bring the heels
together if that feels good.

00:23:52.680 --> 00:23:55.720
Palms come together in prayer

00:23:55.720 --> 00:23:58.280
and we have an invitation here

00:23:58.280 --> 00:24:01.458
to bring the thumbs
right up to the third eye.

00:24:02.840 --> 00:24:07.000
This is symbolic
point of our intuition,

00:24:07.000 --> 00:24:10.120
something we definitely plan

00:24:10.120 --> 00:24:13.500
to tap into and
nurture on this journey.

00:24:14.767 --> 00:24:17.920
A lot of wonderful
surprises in store.

00:24:17.920 --> 00:24:19.840
Some of them 
I don't even know about.

00:24:19.840 --> 00:24:22.120
We're gonna discover together.

00:24:22.120 --> 00:24:25.549
So thank you for your commitment
and thank you for showing up.

00:24:27.000 --> 00:24:28.640
I look forward to
seeing you tomorrow.

00:24:28.640 --> 00:24:30.640
Let's take one deep breath in

00:24:30.640 --> 00:24:34.920
to close this
practice in together.

00:24:34.920 --> 00:24:40.120
Big full breath and
then exhale together.

00:24:40.120 --> 00:24:42.278
Lots of love out.

00:24:43.960 --> 00:24:45.520
Take good care.

00:24:45.520 --> 00:24:47.381
Namaste.

00:24:48.799 --> 00:24:53.500
(upbeat rhythmic music)