1 00:00:00,350 --> 00:00:02,680 - Hello everyone, welcome to Breath, 2 00:00:02,680 --> 00:00:05,480 your 30 day yoga journey. 3 00:00:05,480 --> 00:00:08,923 I'm Adriene, this is Benji, 4 00:00:09,790 --> 00:00:12,030 and we are so glad you are here. 5 00:00:12,030 --> 00:00:14,470 It is Day 1, 6 00:00:14,470 --> 00:00:19,130 setting the tone for the whole beautiful story, 7 00:00:19,130 --> 00:00:21,000 Invite. 8 00:00:21,000 --> 00:00:22,947 Let's get started. 9 00:00:22,947 --> 00:00:26,234 (bright upbeat piano music) 10 00:00:40,670 --> 00:00:44,040 Hello my darling friends. Welcome. 11 00:00:44,040 --> 00:00:47,320 Let's begin our Day 1 practice 12 00:00:47,320 --> 00:00:50,800 in a nice comfortable seat. 13 00:00:50,800 --> 00:00:54,931 And if you can, sit up on a little blanket, or towel, 14 00:00:54,931 --> 00:00:57,036 or a block if you have one, 15 00:00:58,140 --> 00:00:59,940 maybe inviting the hips to be 16 00:00:59,940 --> 00:01:03,076 a little bit higher than the knees. 17 00:01:06,770 --> 00:01:09,450 Thank you so much for being here. 18 00:01:09,450 --> 00:01:12,233 As you're ready, sit up nice and tall. 19 00:01:15,960 --> 00:01:18,730 And when you're ready, just tuck your chin slightly 20 00:01:18,730 --> 00:01:22,652 to invite a lengthening in the back of the neck. 21 00:01:25,840 --> 00:01:28,000 We're gonna start nice and slow here, 22 00:01:28,000 --> 00:01:30,963 so just take a moment to land. 23 00:01:32,140 --> 00:01:34,634 Growing tall in the spine. 24 00:01:41,060 --> 00:01:44,260 And right away, begin to notice if you're holding 25 00:01:44,260 --> 00:01:46,510 or clenching in any areas of the body. 26 00:01:46,510 --> 00:01:50,363 Maybe the toes, the fingers, the jaw, 27 00:01:51,280 --> 00:01:53,340 the shoulders, around the neck, 28 00:01:53,340 --> 00:01:55,733 in the trapezius muscles perhaps. 29 00:01:56,930 --> 00:02:00,850 Maybe even in the glutes or the hip area, 30 00:02:00,850 --> 00:02:03,763 feeling a holding or a clenching. 31 00:02:05,930 --> 00:02:08,150 Just begin to notice if you're holding 32 00:02:08,150 --> 00:02:09,520 or clenching in any area, 33 00:02:09,520 --> 00:02:13,120 and of course, just by bringing our attention to that, 34 00:02:13,120 --> 00:02:17,014 we might invite a softening. 35 00:02:18,700 --> 00:02:21,250 We may not be able to hit the relax button, 36 00:02:21,250 --> 00:02:24,747 but we're slowly inviting our awareness 37 00:02:26,373 --> 00:02:27,881 inward. 38 00:02:32,440 --> 00:02:35,054 And responding to the things that we notice, 39 00:02:35,054 --> 00:02:37,303 the things that we find. 40 00:02:45,470 --> 00:02:47,980 Then if you feel comfortable, this is the beginning 41 00:02:47,980 --> 00:02:50,550 of a long and beautiful journey, 42 00:02:50,550 --> 00:02:53,650 so take your time with everything, 43 00:02:53,650 --> 00:02:56,883 but if you feel comfortable, close your eyes here. 44 00:03:03,460 --> 00:03:04,783 And 45 00:03:06,903 --> 00:03:10,500 from a very real place of 46 00:03:11,840 --> 00:03:14,020 love, and care, and friendship, 47 00:03:14,020 --> 00:03:17,090 I know that sounds a little cheesy, but I mean it, 48 00:03:17,090 --> 00:03:20,183 from a very real place, from my heart we'll say, 49 00:03:21,200 --> 00:03:26,500 I invite us to bring our attention to the breath. 50 00:03:32,328 --> 00:03:35,080 And if this first day feels like, 51 00:03:35,080 --> 00:03:36,490 "Oh, when are we gonna get moving," 52 00:03:36,490 --> 00:03:39,753 just remember the theme of our whole journey here. 53 00:03:41,150 --> 00:03:44,720 And if you were able to watch the welcome video experience, 54 00:03:44,720 --> 00:03:47,413 the welcome video, 55 00:03:47,413 --> 00:03:51,806 keep in mind this idea of a slow burn. 56 00:04:00,350 --> 00:04:05,013 Inviting yourself to slip into the role of the observer. 57 00:04:06,260 --> 00:04:09,130 When we tend to move fast, 58 00:04:09,130 --> 00:04:13,290 or add too many things to the pot, 59 00:04:13,290 --> 00:04:17,780 it becomes a little bit harder to reside 60 00:04:17,780 --> 00:04:20,586 in that role of the observer. 61 00:04:23,900 --> 00:04:26,540 So just observing the breath as it is, 62 00:04:26,540 --> 00:04:29,920 you may have already felt inspired to take a deeper breath, 63 00:04:29,920 --> 00:04:34,810 or a more conscious breath, and if so, that's wonderful. 64 00:04:34,810 --> 00:04:36,800 Follow that urge. 65 00:04:41,240 --> 00:04:44,733 Just a couple more quiet moments here. 66 00:04:46,510 --> 00:04:50,777 Simply inviting yourself 67 00:04:53,740 --> 00:04:55,974 to notice the breath. 68 00:05:02,070 --> 00:05:04,788 Inviting yourself 69 00:05:06,923 --> 00:05:11,388 to slip into the role of the observer. 70 00:05:25,767 --> 00:05:30,440 And if you did not close your eyes for this intro, 71 00:05:30,440 --> 00:05:32,860 this tuning in, that's totally great, 72 00:05:32,860 --> 00:05:34,050 that's wonderful, no problem, 73 00:05:34,050 --> 00:05:36,790 but maybe I'll invite you to just soften your gaze. 74 00:05:36,790 --> 00:05:42,020 Maybe you send your gaze, your focus, down past your nose. 75 00:05:48,040 --> 00:05:52,050 Inviting the intention inwards. 76 00:05:52,050 --> 00:05:55,310 So tending to your inner world here. 77 00:05:55,310 --> 00:05:57,723 Today's practice, all about listening. 78 00:06:00,070 --> 00:06:02,716 So we're slowing it down. 79 00:06:09,856 --> 00:06:11,480 And we'll take Benji's cue, 80 00:06:11,480 --> 00:06:14,963 he just let out a big, long, audible exhale, 81 00:06:16,150 --> 00:06:18,640 and we'll start to breathe together. 82 00:06:18,640 --> 00:06:21,990 The beginning of this journey's a special one 83 00:06:21,990 --> 00:06:24,640 because this is a theme 84 00:06:24,640 --> 00:06:28,520 that I think can really connect us as people, 85 00:06:28,520 --> 00:06:31,980 whether you are into that or not, 86 00:06:31,980 --> 00:06:34,150 or whether you signed up for this journey 87 00:06:34,150 --> 00:06:37,720 seeking that or not, it inevitably will connect us, 88 00:06:37,720 --> 00:06:41,130 so let's kick it off here officially 89 00:06:41,130 --> 00:06:44,560 with a deep inhale in together through the nose, 90 00:06:44,560 --> 00:06:46,713 breathe in, nice and easy. 91 00:06:49,820 --> 00:06:51,960 And for now exhale out the nose or mouth, 92 00:06:51,960 --> 00:06:53,372 whatever feels good. 93 00:06:56,240 --> 00:06:59,403 And again, big inhale in through the nostrils. 94 00:07:02,970 --> 00:07:06,461 And exhale out through the nose or mouth, you choose. 95 00:07:08,430 --> 00:07:11,288 And one more deep breath in. 96 00:07:14,150 --> 00:07:16,407 And long breath out. 97 00:07:19,510 --> 00:07:20,400 Beautiful. 98 00:07:20,400 --> 00:07:22,070 Bring the palms together, 99 00:07:22,070 --> 00:07:25,545 drop the head down towards the hands. 100 00:07:25,545 --> 00:07:29,190 Draw your chin actively in towards the chest, 101 00:07:29,190 --> 00:07:33,750 and remain nice and tall from the base of the spine, 102 00:07:33,750 --> 00:07:36,093 all the way up to the base of the neck here. 103 00:07:37,230 --> 00:07:40,850 So the core is already working here a little bit, 104 00:07:40,850 --> 00:07:42,700 believe it or not. 105 00:07:42,700 --> 00:07:45,580 The palms are gently pressing together. 106 00:07:45,580 --> 00:07:47,410 We're starting to feel this stretch 107 00:07:47,410 --> 00:07:49,440 in the back of the neck, the traps 108 00:07:49,440 --> 00:07:51,860 as we draw the shoulders down, 109 00:07:51,860 --> 00:07:54,310 we can feel that maybe a little more. 110 00:07:56,000 --> 00:07:58,390 Again, notice where you're holding or clenching 111 00:07:58,390 --> 00:08:01,560 and invite a softening to happen around those areas. 112 00:08:01,560 --> 00:08:05,360 Perhaps wrinkling the forehead or the brow, 113 00:08:05,360 --> 00:08:07,287 softening through the jaw. 114 00:08:09,890 --> 00:08:12,070 And we'll take one more breath here, 115 00:08:12,070 --> 00:08:14,273 hands in prayer, head bowed. 116 00:08:15,460 --> 00:08:16,904 Inhale in. 117 00:08:18,850 --> 00:08:21,599 And exhale to slowly release. 118 00:08:21,599 --> 00:08:23,570 Lift the head, lift the chin. 119 00:08:23,570 --> 00:08:25,253 You can open the eyes here. 120 00:08:26,580 --> 00:08:28,860 So today's practice is nice and slow, 121 00:08:28,860 --> 00:08:31,500 setting the tone for our journey. 122 00:08:31,500 --> 00:08:33,200 It will pick up with speed. 123 00:08:33,200 --> 00:08:36,213 You will have days where you feel the burn, 124 00:08:36,213 --> 00:08:37,740 (laughs) 125 00:08:37,740 --> 00:08:39,460 but please be patient with yourself, 126 00:08:39,460 --> 00:08:41,270 and please be patient with me in this program 127 00:08:41,270 --> 00:08:46,040 as we take necessary steps to invite a deeper listening in, 128 00:08:46,040 --> 00:08:50,770 alright, with our Day 1 Invite practice. 129 00:08:50,770 --> 00:08:53,880 So we'll bring the fingertips out here, left to right, 130 00:08:53,880 --> 00:08:55,842 sit up nice and tall. 131 00:08:57,678 --> 00:09:01,140 And nice and slow, inhale, sweep the fingertips 132 00:09:01,140 --> 00:09:04,010 all the way up through this halfway point, 133 00:09:04,010 --> 00:09:05,140 in line with the shoulders, 134 00:09:05,140 --> 00:09:08,040 and then all the way up towards the sky as you breathe in. 135 00:09:09,700 --> 00:09:12,639 And then exhale, try to use the full exhale 136 00:09:12,639 --> 00:09:14,350 to float the fingertips down. 137 00:09:14,350 --> 00:09:18,378 So right away, we're synchronizing 138 00:09:18,378 --> 00:09:20,760 breath and movement. 139 00:09:20,760 --> 00:09:23,723 Inhale to lift it up nice and slow. 140 00:09:27,050 --> 00:09:29,782 And exhale to float it down. 141 00:09:31,150 --> 00:09:33,160 So that's the vinyasa here in the warmup. 142 00:09:33,160 --> 00:09:34,170 You can close your eyes 143 00:09:34,170 --> 00:09:37,740 or invite that soft gaze down past your nose 144 00:09:37,740 --> 00:09:39,663 as we inhale to lift up. 145 00:09:41,400 --> 00:09:44,179 And exhale to float it down. 146 00:09:45,900 --> 00:09:49,770 Now, I invite you to find nuance, 147 00:09:49,770 --> 00:09:51,101 whatever that means to you. 148 00:09:51,101 --> 00:09:53,682 It will be individual. 149 00:09:55,650 --> 00:09:59,610 It will be unique to every body 150 00:09:59,610 --> 00:10:02,694 and energy level arriving here today. 151 00:10:04,480 --> 00:10:06,973 Inhaling to sweep the arms up. 152 00:10:09,450 --> 00:10:12,660 And exhaling to float them down. 153 00:10:12,660 --> 00:10:14,660 So the arms may be getting a little tired 154 00:10:14,660 --> 00:10:15,800 if you're new to the practice. 155 00:10:15,800 --> 00:10:18,993 Stick with it, you got this. Inhale, reach it up. 156 00:10:22,220 --> 00:10:23,840 Exhale, float it down. 157 00:10:23,840 --> 00:10:26,320 Let's do these last two together. 158 00:10:26,320 --> 00:10:30,060 So here we go, nice and slow, big inhale. 159 00:10:30,060 --> 00:10:32,561 Fingertips reach all the way up. 160 00:10:35,540 --> 00:10:40,040 And slow exhale, fingertips gently float down, 161 00:10:40,040 --> 00:10:42,953 maybe fingertips kiss the earth at the bottom. 162 00:10:43,744 --> 00:10:45,034 (mimics kissing) 163 00:10:45,034 --> 00:10:47,393 Last one, inhale. All the way up. 164 00:10:51,780 --> 00:10:53,982 And exhale to float it down. 165 00:10:57,140 --> 00:11:00,750 From here, bring the palms face up on the knees or thighs. 166 00:11:00,750 --> 00:11:03,160 Just take a second here to listen 167 00:11:03,160 --> 00:11:04,400 to the sound of your breath. 168 00:11:04,400 --> 00:11:07,590 Again, today's all about just inviting that listening in, 169 00:11:07,590 --> 00:11:09,530 and if it feels challenging, or difficult, 170 00:11:09,530 --> 00:11:11,404 or like you're ready for some Chaturangas, 171 00:11:11,404 --> 00:11:12,799 I totally get it. 172 00:11:12,799 --> 00:11:17,180 But we're gonna try to train ourselves 173 00:11:17,180 --> 00:11:22,330 to focus on the breath. 174 00:11:23,167 --> 00:11:26,521 Focus our awareness on the breath. 175 00:11:31,580 --> 00:11:34,030 Good, and then after a little observation moment, 176 00:11:34,030 --> 00:11:35,250 a moment of stillness, 177 00:11:35,250 --> 00:11:38,620 we'll come forward onto all fours, nice and easy. 178 00:11:38,620 --> 00:11:40,220 If it feels right to pad the knees, 179 00:11:40,220 --> 00:11:43,062 you can use your bath towel, or your blanket 180 00:11:43,062 --> 00:11:46,553 to create a little extra cushion for the knees here. 181 00:11:47,820 --> 00:11:50,490 We're gonna come to Tabletop Position, 182 00:11:50,490 --> 00:11:52,940 aligning the wrists underneath the shoulders, 183 00:11:52,940 --> 00:11:55,850 the knees right underneath the hip points. 184 00:11:55,850 --> 00:11:58,400 So not too wide, not too narrow. 185 00:11:58,400 --> 00:11:59,630 Feeling as though you're creating 186 00:11:59,630 --> 00:12:02,550 a nice strong base for yourself. 187 00:12:02,550 --> 00:12:07,393 So we work to create a nice foundation, the asana, 188 00:12:07,393 --> 00:12:09,300 building from the ground up. 189 00:12:09,300 --> 00:12:11,440 On this journey, same thing with the breath. 190 00:12:11,440 --> 00:12:14,185 Building a really strong foundation 191 00:12:15,990 --> 00:12:17,480 with the awareness of breath 192 00:12:17,480 --> 00:12:20,090 so that as we start to layer on breath technique 193 00:12:20,090 --> 00:12:24,550 and other fun stuff, we've already started 194 00:12:24,550 --> 00:12:29,794 a lifelong romance, 195 00:12:29,794 --> 00:12:33,750 new flavor to the relationship with the breath. 196 00:12:33,750 --> 00:12:35,780 Okay, I'm gonna stop talking about that, 197 00:12:35,780 --> 00:12:37,060 and let's do some spinal flexion. 198 00:12:37,060 --> 00:12:38,630 Here we go, drop the belly. 199 00:12:38,630 --> 00:12:40,623 Inhale, open the chest. 200 00:12:43,790 --> 00:12:45,640 Look forward. 201 00:12:45,640 --> 00:12:48,460 Nice and slow, exhale, navel draws up. 202 00:12:48,460 --> 00:12:49,760 We press into the palms, 203 00:12:49,760 --> 00:12:51,000 press through the tops of the feet, 204 00:12:51,000 --> 00:12:52,793 crown of the head drops down. 205 00:12:54,410 --> 00:12:56,850 Arching the back. 206 00:12:56,850 --> 00:12:59,140 Moving slow with purpose. 207 00:12:59,140 --> 00:13:01,325 So intentionally moving slower here. 208 00:13:01,325 --> 00:13:03,417 Inhale, drop the belly. 209 00:13:06,310 --> 00:13:08,050 And exhale. 210 00:13:08,050 --> 00:13:10,730 Hug those low ribs up, up, up. 211 00:13:10,730 --> 00:13:12,840 Feel the skin in the back stretch. 212 00:13:12,840 --> 00:13:15,193 Press into the fingerprints. 213 00:13:17,430 --> 00:13:20,240 And one more slow one. Inhale, drop the belly. 214 00:13:20,240 --> 00:13:24,120 See if you can find nuance, invite an awareness 215 00:13:24,120 --> 00:13:26,603 of nuance in. Whatever that means to you. 216 00:13:27,630 --> 00:13:29,003 Exhaling. 217 00:13:30,353 --> 00:13:32,490 Arching the back, drawing the navel up, 218 00:13:32,490 --> 00:13:35,223 pressing into the tops of the feet and the palms. 219 00:13:36,710 --> 00:13:38,950 Excellent, now you can begin to speed it up a little bit. 220 00:13:38,950 --> 00:13:41,560 Maybe find what feels good, moving with your breath. 221 00:13:41,560 --> 00:13:43,760 Inhaling to drop the belly. 222 00:13:43,760 --> 00:13:46,283 Exhaling to round through the spine. 223 00:13:47,290 --> 00:13:49,673 You can find a rhythm here that feels good. 224 00:13:50,720 --> 00:13:53,281 But see if you can follow your breath. 225 00:13:57,620 --> 00:14:02,453 Marrying the action, or the movement, to the breath. 226 00:14:04,620 --> 00:14:08,591 Marrying the breath to the action. 227 00:14:16,010 --> 00:14:17,353 Alright, from here come back 228 00:14:17,353 --> 00:14:19,660 to a nice neutral spine, Tabletop Position. 229 00:14:19,660 --> 00:14:21,700 We're gonna curl the toes under. 230 00:14:21,700 --> 00:14:23,560 We're gonna walk the hands back. 231 00:14:23,560 --> 00:14:25,280 Sits bones, hips go back, 232 00:14:25,280 --> 00:14:27,840 and we're gonna stretch through the fascia of the foot here. 233 00:14:27,840 --> 00:14:30,150 So keep the hands on the ground here to start, 234 00:14:30,150 --> 00:14:31,440 especially if this is new, 235 00:14:31,440 --> 00:14:36,750 like your dogs are going to be speaking to you. 236 00:14:36,750 --> 00:14:39,500 Take a breath or two here, 237 00:14:39,500 --> 00:14:40,880 and then if it feels right, 238 00:14:40,880 --> 00:14:44,350 you can walk the hands all the way up to the hip creases. 239 00:14:44,350 --> 00:14:46,230 You might even take your hands, 240 00:14:46,230 --> 00:14:49,730 and get that pinky toe on the ground if it's not there. 241 00:14:49,730 --> 00:14:50,900 Sit up nice and tall. 242 00:14:50,900 --> 00:14:52,868 If you take the hands off the ground, 243 00:14:52,868 --> 00:14:54,540 lift up from the pelvic floor. 244 00:14:54,540 --> 00:14:57,970 Start to find that midline even here. 245 00:14:57,970 --> 00:14:59,833 Let's take one more deep breath in. 246 00:15:00,910 --> 00:15:02,258 Long breath out. 247 00:15:02,850 --> 00:15:05,430 And then come forward back onto all fours. 248 00:15:05,430 --> 00:15:07,830 We will uncurl the toes. 249 00:15:07,830 --> 00:15:10,690 And from here we're gonna take the right hand, 250 00:15:10,690 --> 00:15:13,450 we're gonna turn it around clockwise, 251 00:15:13,450 --> 00:15:18,160 so that the fingertips are facing towards my right knee. 252 00:15:18,160 --> 00:15:21,167 Use your left hand for a little stability here, 253 00:15:21,167 --> 00:15:25,420 and nice and slow, we're gonna move in a circular direction. 254 00:15:25,420 --> 00:15:29,310 So you can think about moving your chest, or your core, 255 00:15:29,310 --> 00:15:33,853 your heart center, or your solar plexus in a circle. 256 00:15:35,013 --> 00:15:37,530 And you're gonna try to keep all of your fingerprints 257 00:15:37,530 --> 00:15:38,750 on the ground for this. 258 00:15:38,750 --> 00:15:41,650 And this can be very small. 259 00:15:41,650 --> 00:15:43,770 Especially if you have a lot of tightness 260 00:15:43,770 --> 00:15:45,363 in the wrists and the forearms. 261 00:15:46,610 --> 00:15:48,680 We have a fair amount of yoga ahead of us 262 00:15:48,680 --> 00:15:52,430 so we're setting ourself up for greatness. 263 00:15:52,430 --> 00:15:56,180 Alright, reverse your circle if you haven't already, 264 00:15:56,180 --> 00:15:59,451 and invite your awareness back to your breath. 265 00:16:05,190 --> 00:16:06,790 Alright, then we'll release that, 266 00:16:06,790 --> 00:16:11,000 come back to Tabletop Position. 267 00:16:11,000 --> 00:16:13,520 Grounding now through the right hand. 268 00:16:13,520 --> 00:16:14,830 We'll take the left fingers, 269 00:16:14,830 --> 00:16:17,600 turn them around towards the body. 270 00:16:17,600 --> 00:16:21,930 Breathe here, pressing into the fingerprints. 271 00:16:21,930 --> 00:16:23,600 Again, we're using that right hand 272 00:16:23,600 --> 00:16:25,990 to kind of support this movement, 273 00:16:25,990 --> 00:16:27,650 or this therapy in the left arm. 274 00:16:27,650 --> 00:16:31,390 And then nice and easy, soft and easy, 275 00:16:31,390 --> 00:16:32,903 no need to push, 276 00:16:33,870 --> 00:16:38,573 moving in a circular direction. 277 00:16:48,800 --> 00:16:51,650 Keep an awareness in the neck here. 278 00:16:51,650 --> 00:16:53,410 Notice I'm not dropping the neck, 279 00:16:53,410 --> 00:16:55,790 but always remembering the neck 280 00:16:55,790 --> 00:16:57,815 is an extension of the spine. 281 00:16:57,815 --> 00:17:00,840 Reverse the circle, nice and easy. 282 00:17:00,840 --> 00:17:03,830 This way could feel a bit different too. 283 00:17:03,830 --> 00:17:04,770 This is so great. 284 00:17:04,770 --> 00:17:07,230 Think about all the time we spend holding our phones, 285 00:17:07,230 --> 00:17:10,900 and on computers and 286 00:17:10,900 --> 00:17:12,500 even playing instruments. 287 00:17:12,500 --> 00:17:15,410 Just so nice, especially if you want to get more into yoga, 288 00:17:15,410 --> 00:17:18,217 it's a good thing to spend some time on the hands 289 00:17:18,217 --> 00:17:20,570 and the wrists and the forearms, 290 00:17:20,570 --> 00:17:23,210 but also connect that to the midline and the spine. 291 00:17:23,210 --> 00:17:25,200 That's why it's good to get in the habit 292 00:17:25,200 --> 00:17:27,290 of not collapsing in the neck. 293 00:17:27,290 --> 00:17:29,390 Alright, let's release that baby. 294 00:17:29,390 --> 00:17:32,370 Let's walk the knees as wide as the yoga mat. 295 00:17:32,370 --> 00:17:36,330 Bring the big toes to touch, send the hips back. 296 00:17:36,330 --> 00:17:38,760 Spider crawl the fingertips towards the front of the mat. 297 00:17:38,760 --> 00:17:41,897 Take the deepest breath you've taken all day. 298 00:17:43,840 --> 00:17:47,270 And as you exhale, melt your heart down towards the ground, 299 00:17:47,270 --> 00:17:49,980 forehead towards the earth. 300 00:17:49,980 --> 00:17:55,427 Three deep breaths here in Extended Child's Pose. 301 00:18:04,020 --> 00:18:07,396 This is a good shape to 302 00:18:07,396 --> 00:18:09,280 invite your awareness to your breath 303 00:18:09,280 --> 00:18:12,260 and see if you can breathe wide. 304 00:18:12,260 --> 00:18:14,580 What does that mean, Adriene? 305 00:18:14,580 --> 00:18:15,870 Find a lateral breath. 306 00:18:15,870 --> 00:18:20,713 One that feels like it fills the lungs and expands the rib cage. 307 00:18:26,400 --> 00:18:29,390 And then press into the tops of the feet slowly. 308 00:18:29,390 --> 00:18:32,263 Make your way back to Tabletop Position. 309 00:18:33,370 --> 00:18:36,830 We have lots of time here to play with that lateral breath, 310 00:18:36,830 --> 00:18:40,117 so no need to worry about 311 00:18:40,117 --> 00:18:42,330 getting in or doing it right here. 312 00:18:42,330 --> 00:18:44,110 We're gonna walk the palms forward now 313 00:18:44,110 --> 00:18:46,570 from Tabletop Position just a bit. 314 00:18:46,570 --> 00:18:48,990 Upper arm bones rotate externally. 315 00:18:48,990 --> 00:18:50,420 We keep the knuckles 316 00:18:50,420 --> 00:18:52,610 and the fingerprints rooted to the ground, 317 00:18:52,610 --> 00:18:54,170 as we curl the toes under, 318 00:18:54,170 --> 00:18:56,013 take a deep breath in here. 319 00:18:57,240 --> 00:19:01,260 And on an exhale, lift the hips up high, nice and slow, 320 00:19:01,260 --> 00:19:05,570 and back, nice and slow, Downward Facing Dog. 321 00:19:05,570 --> 00:19:10,150 Now keep that strong commitment in the hands to the earth 322 00:19:10,150 --> 00:19:14,550 as you begin to bend the knees one at a time. 323 00:19:14,550 --> 00:19:17,100 Again, waking up the feet, 324 00:19:17,100 --> 00:19:18,960 stretching through the fascia the foot, 325 00:19:18,960 --> 00:19:23,163 the achilles, the ankle, of course, the calves, 326 00:19:24,660 --> 00:19:26,532 the backs of the knees. 327 00:19:28,400 --> 00:19:32,260 Inviting the hamstrings to lengthen 328 00:19:32,260 --> 00:19:34,612 ever so slightly. 329 00:19:36,010 --> 00:19:37,445 Mmm. 330 00:19:38,870 --> 00:19:41,200 External rotation in the shoulders. 331 00:19:41,200 --> 00:19:43,963 Nice, strong stable shoulders here. 332 00:19:44,920 --> 00:19:46,310 We're getting there, we're getting there. 333 00:19:46,310 --> 00:19:49,220 Now from here, we're gonna hug the low ribs just 334 00:19:49,220 --> 00:19:52,690 in a bit to feel the core muscles turn on. 335 00:19:52,690 --> 00:19:55,540 So we're hugging the low ribs in just a bit. 336 00:19:55,540 --> 00:19:57,160 Turning on the core. 337 00:19:57,160 --> 00:19:58,710 Then we're gonna straighten both legs. 338 00:19:58,710 --> 00:20:00,890 Don't worry about the heels touching the ground. 339 00:20:00,890 --> 00:20:01,950 Make sure you're not holding 340 00:20:01,950 --> 00:20:03,870 or gripping in the head or the neck. 341 00:20:03,870 --> 00:20:06,420 We're here for three, breathe deep. 342 00:20:06,420 --> 00:20:10,350 Two, an on the one, we're gonna slowly bend both knees, 343 00:20:10,350 --> 00:20:13,460 and take baby steps slowly, slowly, slowly 344 00:20:13,460 --> 00:20:15,100 to the top of the mat. 345 00:20:17,230 --> 00:20:20,730 When you arrive, walk the feet hip width apart, 346 00:20:20,730 --> 00:20:23,011 so you have a nice bit of space 347 00:20:23,011 --> 00:20:24,500 between the arches of the feet, 348 00:20:24,500 --> 00:20:27,310 and then bend both knees to relax the weight 349 00:20:27,310 --> 00:20:30,360 of your head over, relax your shoulders. 350 00:20:30,360 --> 00:20:33,341 Relax the elbows, the hands, 351 00:20:34,410 --> 00:20:37,234 and soften through the jaw. 352 00:20:39,640 --> 00:20:43,273 Now bring your awareness to the soles of your feet. 353 00:20:44,200 --> 00:20:48,030 To the way in which your feet are connected now 354 00:20:48,030 --> 00:20:50,606 to the yoga mat or to the ground. 355 00:20:51,840 --> 00:20:55,570 And see if you can really exaggerate a bit of connection 356 00:20:56,540 --> 00:20:58,100 through the four corners of the feet. 357 00:20:58,100 --> 00:21:01,000 So the ball joint of the big toe mound, 358 00:21:01,000 --> 00:21:03,460 the ball joint of the pinky toe mound, 359 00:21:03,460 --> 00:21:05,860 and the back two corners of your heels. 360 00:21:05,860 --> 00:21:07,902 Glue them down. 361 00:21:11,510 --> 00:21:12,530 Then see what happens 362 00:21:12,530 --> 00:21:14,880 if you start to lift up just energetically, 363 00:21:14,880 --> 00:21:17,213 just a little awareness from your arches. 364 00:21:18,180 --> 00:21:20,874 And then let that energy continue 365 00:21:20,874 --> 00:21:23,360 up through the inner ankle, 366 00:21:23,360 --> 00:21:28,320 inner calf, the inseam of the legs, the inner thigh. 367 00:21:28,320 --> 00:21:30,640 And then keep that energy rolling up 368 00:21:30,640 --> 00:21:33,010 and let that be what inspires you 369 00:21:33,010 --> 00:21:37,701 to slowly roll up to standing like a ragdoll. 370 00:21:45,640 --> 00:21:49,011 Now as you slowly stack 371 00:21:50,853 --> 00:21:53,860 head over heart and heart over pelvis, 372 00:21:53,860 --> 00:21:55,420 bring your attention back down 373 00:21:55,420 --> 00:21:57,170 to the four corners of the feet, 374 00:21:57,170 --> 00:21:59,460 and really, really pin those four corners 375 00:21:59,460 --> 00:22:02,700 down, down, down, and use that image 376 00:22:02,700 --> 00:22:05,452 to draw energy up from the earth. 377 00:22:08,330 --> 00:22:13,310 It's just an invitation, just a offering, right? 378 00:22:13,310 --> 00:22:15,525 Just to see what you can find. 379 00:22:18,895 --> 00:22:21,210 Something that could be very helpful (laughs) 380 00:22:21,210 --> 00:22:23,000 on this journey. 381 00:22:23,000 --> 00:22:26,403 Alright, here we go, take a deep breath in, Mountain Pose. 382 00:22:27,350 --> 00:22:28,240 Big sip of air. 383 00:22:28,240 --> 00:22:30,900 Exhale, relax the shoulders down. 384 00:22:30,900 --> 00:22:32,440 We're nice and grounded through the feet. 385 00:22:32,440 --> 00:22:36,100 We're lifting energy up from the feet. 386 00:22:36,100 --> 00:22:40,170 We're finding this sense of lifting 387 00:22:40,170 --> 00:22:41,560 and grounding right away, 388 00:22:41,560 --> 00:22:43,130 which we'll talk more about later, 389 00:22:43,130 --> 00:22:46,230 but these two kind of opposing energies, 390 00:22:46,230 --> 00:22:48,143 we invite awareness in. 391 00:22:50,960 --> 00:22:52,270 When you're ready, inhale, 392 00:22:52,270 --> 00:22:54,230 reach the fingertips up towards the sky. 393 00:22:54,230 --> 00:22:56,800 Big breath in, big stretch. 394 00:22:56,800 --> 00:22:59,990 Exhale, bend the knees, wiggle the fingertips. 395 00:22:59,990 --> 00:23:01,970 Go ahead and float it all the way back down 396 00:23:01,970 --> 00:23:03,668 into that Forward Fold. 397 00:23:04,640 --> 00:23:05,473 Excellent. 398 00:23:05,473 --> 00:23:09,740 Take a second here to breathe into your belly. 399 00:23:09,740 --> 00:23:13,960 So inhale, see if you can feel a deep breath into the belly. 400 00:23:13,960 --> 00:23:17,210 And as you play here with a couple deep belly breaths, 401 00:23:17,210 --> 00:23:19,970 you might rock a little side to side, 402 00:23:19,970 --> 00:23:23,610 clasping opposite elbow with the opposite hand. 403 00:23:23,610 --> 00:23:27,190 You might shake the head a little yes, a little no. 404 00:23:27,190 --> 00:23:28,880 You might have found a little connection 405 00:23:28,880 --> 00:23:30,180 with four corners of the feet, 406 00:23:30,180 --> 00:23:32,510 and you might be enjoying instead just working 407 00:23:32,510 --> 00:23:35,210 on the breath here in stillness. 408 00:23:35,210 --> 00:23:37,763 Making sure the head is nice and heavy. 409 00:23:40,020 --> 00:23:42,453 After about three breaths here, 410 00:23:43,840 --> 00:23:46,686 we'll release the arms if they're clasped. 411 00:23:47,850 --> 00:23:50,300 And we're gonna slide the hands on an inhale 412 00:23:50,300 --> 00:23:52,930 all the way up past the shins, 413 00:23:52,930 --> 00:23:56,107 past the knee caps, to the tops of the thighs. 414 00:23:56,107 --> 00:23:59,585 Then we'll send the crown of the head forward. 415 00:23:59,585 --> 00:24:02,220 Tug the elbows in and back. 416 00:24:02,220 --> 00:24:04,140 Draw the shoulders away from the ears. 417 00:24:04,140 --> 00:24:05,450 Find length in the spine, 418 00:24:05,450 --> 00:24:07,380 as if you were in that Tabletop Position. 419 00:24:07,380 --> 00:24:12,380 So there's a nice long line from the crown to the tail. 420 00:24:13,200 --> 00:24:15,930 Good, then inhale, draw the shoulder blades together. 421 00:24:15,930 --> 00:24:17,950 One more breath here. 422 00:24:17,950 --> 00:24:20,890 And then exhale, slide it all down, let it all go, 423 00:24:20,890 --> 00:24:22,990 and that was a great experiment. 424 00:24:22,990 --> 00:24:24,555 Beautiful, root to rise here. 425 00:24:24,555 --> 00:24:25,810 Ground through the feet. 426 00:24:25,810 --> 00:24:27,040 Back up the way we came. 427 00:24:27,040 --> 00:24:31,240 Inhale, send the fingertips forward, up, and back. 428 00:24:31,240 --> 00:24:35,460 This time you might stand a little taller, open the chest. 429 00:24:35,460 --> 00:24:37,590 And exhale, we're gonna go right back down in it. 430 00:24:37,590 --> 00:24:40,552 So wiggle the fingertips, Forward Fold. 431 00:24:40,552 --> 00:24:42,300 Bowing the head. 432 00:24:42,300 --> 00:24:44,860 Good, inhale. Slide the hands all the way up 433 00:24:44,860 --> 00:24:46,370 to the tops of the thighs. 434 00:24:46,370 --> 00:24:49,610 Pull the elbows in and back like little grasshopper legs. 435 00:24:49,610 --> 00:24:51,580 Find length in the neck. 436 00:24:51,580 --> 00:24:54,940 And on an exhale, soften and fold. 437 00:24:54,940 --> 00:24:57,470 Bring everything back in. 438 00:24:57,470 --> 00:24:58,670 Good, root to rise here. 439 00:24:58,670 --> 00:25:01,500 Inhale, reach for the sky, spread the fingertips, 440 00:25:01,500 --> 00:25:04,160 open the chest, lift your heart. 441 00:25:04,160 --> 00:25:06,930 And exhale, diving back in. 442 00:25:06,930 --> 00:25:08,250 Forward Fold. 443 00:25:08,250 --> 00:25:11,340 This time, inhale, slide the palms just to the shins. 444 00:25:11,340 --> 00:25:13,880 Stay rooted through all four corners of the feet. 445 00:25:13,880 --> 00:25:15,730 Inhale, find length in the neck, 446 00:25:15,730 --> 00:25:18,480 nice flat back position or working toward it. 447 00:25:18,480 --> 00:25:20,512 Good, and exhale, let it go. 448 00:25:21,233 --> 00:25:22,380 Good, inhale. 449 00:25:22,380 --> 00:25:24,893 Reach for the sky, big breath in. 450 00:25:26,390 --> 00:25:29,480 And exhale, Forward Fold, all the way down. 451 00:25:29,480 --> 00:25:33,370 This time fingertips on the mat, just another variation. 452 00:25:33,370 --> 00:25:34,630 Keep the fingertips on the mat 453 00:25:34,630 --> 00:25:37,078 as you inhale, look forward. 454 00:25:37,078 --> 00:25:38,950 Careful not to crunch the back of the neck here. 455 00:25:38,950 --> 00:25:41,610 I have a great Benji view here. 456 00:25:41,610 --> 00:25:42,880 Not complaining. 457 00:25:42,880 --> 00:25:45,060 And then exhale, Forward Fold. 458 00:25:45,060 --> 00:25:48,069 Alright, last one, inhale, reach all the way up. 459 00:25:48,069 --> 00:25:51,870 Big breath, big stretch, fill the lungs. 460 00:25:51,870 --> 00:25:54,880 And exhale, rain it down, Forward Fold. 461 00:25:54,880 --> 00:25:57,050 Soft fingers maybe here. 462 00:25:57,050 --> 00:26:00,810 Good, inhale, halfway lift, check it out, your choice. 463 00:26:00,810 --> 00:26:02,930 You get to decide where you put the palms. 464 00:26:02,930 --> 00:26:06,200 I'm gonna just invite you to move with your breath 465 00:26:06,200 --> 00:26:08,800 when we come to this part in the future, 466 00:26:08,800 --> 00:26:12,740 and find nice length from the crown to the tail. 467 00:26:12,740 --> 00:26:15,910 So release it if you haven't already, Forward Fold. 468 00:26:15,910 --> 00:26:17,786 Alright, we're gonna slowly 469 00:26:17,786 --> 00:26:19,180 bring the fingertips to the mat. 470 00:26:19,180 --> 00:26:21,470 We're gonna send the left toes back, 471 00:26:21,470 --> 00:26:22,980 but you can move nice and slow here. 472 00:26:22,980 --> 00:26:26,750 There's no reason to super rush through these transitions. 473 00:26:26,750 --> 00:26:27,960 In fact, take your time, 474 00:26:27,960 --> 00:26:30,350 always really mindfully moving. 475 00:26:30,350 --> 00:26:33,990 Kind of simplifying where we can, always. 476 00:26:33,990 --> 00:26:36,920 So left toes are back, back knee is lifted here 477 00:26:36,920 --> 00:26:41,290 as we reach the left heel towards the back edge of the mat. 478 00:26:41,290 --> 00:26:42,900 Good, then notice if you're crashing 479 00:26:42,900 --> 00:26:44,340 down on your fingertips. 480 00:26:44,340 --> 00:26:46,790 See if there is anything, there may not be, 481 00:26:46,790 --> 00:26:48,220 but see if there's anything you can do 482 00:26:48,220 --> 00:26:50,040 to take some weight off your fingertips 483 00:26:50,040 --> 00:26:53,263 by maybe engaging the muscles of the thigh, 484 00:26:54,470 --> 00:26:58,910 the glutes, the core, maybe squeezing the inner thighs 485 00:26:58,910 --> 00:27:00,320 to the center of the mat, 486 00:27:00,320 --> 00:27:03,610 so that you can come off the fingertips just a bit. 487 00:27:03,610 --> 00:27:06,310 Beautiful, now inhale, carve a line with your nose 488 00:27:06,310 --> 00:27:08,170 look forward, kind of open the chest 489 00:27:08,170 --> 00:27:09,630 towards the front of your mat. 490 00:27:09,630 --> 00:27:10,463 You're doing great. 491 00:27:10,463 --> 00:27:12,790 If you're shaking here already you're not alone. 492 00:27:12,790 --> 00:27:13,910 I promise you. 493 00:27:13,910 --> 00:27:15,433 Take a deep breath in. 494 00:27:15,433 --> 00:27:19,300 And then exhale, lower the left knee to the mat. 495 00:27:19,300 --> 00:27:22,430 Come on to the top of that left foot. 496 00:27:22,430 --> 00:27:24,370 Beautiful, and on your next breath in, 497 00:27:24,370 --> 00:27:26,600 ground through all four corners of your right foot 498 00:27:26,600 --> 00:27:30,690 as you sweep the fingertips forward, up, and back. 499 00:27:30,690 --> 00:27:33,070 Now careful not to dump all of your weight 500 00:27:33,070 --> 00:27:34,939 into that front hip. 501 00:27:34,939 --> 00:27:37,700 Pull the right hip crease back and find your center. 502 00:27:37,700 --> 00:27:39,470 Find a little bit of core engagement, 503 00:27:39,470 --> 00:27:42,323 even if it's way deep, deep, deep, deep, deep down in there. 504 00:27:42,323 --> 00:27:43,580 (chuckles) 505 00:27:43,580 --> 00:27:45,240 Thumbs back, pinkies forward. 506 00:27:45,240 --> 00:27:47,830 Inhale, you might carve a line with your nose 507 00:27:47,830 --> 00:27:51,370 up to look up towards the ceiling or the sky. 508 00:27:51,370 --> 00:27:52,530 And then exhale, 509 00:27:52,530 --> 00:27:54,836 soften the fingertips, bend the elbows. 510 00:27:54,836 --> 00:27:58,670 Bring it all the way back down to your nice low lunge. 511 00:27:58,670 --> 00:28:01,490 You're doing great. Inhale to look forward. 512 00:28:01,490 --> 00:28:04,710 Benji view for me, and then exhale, 513 00:28:04,710 --> 00:28:06,290 pull the right hip crease back 514 00:28:06,290 --> 00:28:08,504 as you send the hips back, 515 00:28:08,504 --> 00:28:11,586 keeping this right foot nice and flexed. 516 00:28:12,730 --> 00:28:16,270 So whether you've been in this runner's stretch before, 517 00:28:16,270 --> 00:28:20,240 or not, see if you can really give a nice deep bend 518 00:28:20,240 --> 00:28:22,678 to that right knee, and then find an inhale 519 00:28:22,678 --> 00:28:25,290 to look forward. 520 00:28:25,290 --> 00:28:29,710 And an exhale to bow the head in towards the heart. 521 00:28:29,710 --> 00:28:30,990 So again, maybe in the past, 522 00:28:30,990 --> 00:28:32,630 you've kept a nice lock knee here. 523 00:28:32,630 --> 00:28:34,990 See if you can bend it pretty generously. 524 00:28:34,990 --> 00:28:37,913 Pull the right hip crease back, inhale, look forward. 525 00:28:39,520 --> 00:28:42,206 And exhale, draw the chin into the chest. 526 00:28:43,890 --> 00:28:45,850 Good, one more time. Inhale, look forward. 527 00:28:45,850 --> 00:28:48,293 Careful to not crash on the fingertips here. 528 00:28:49,350 --> 00:28:51,880 Exhale, chin to chest. 529 00:28:51,880 --> 00:28:55,260 Good, then inhale the roll all the way through. 530 00:28:55,260 --> 00:28:57,730 Left hand comes to the mat. 531 00:28:57,730 --> 00:29:01,540 Right thumb comes to the right hip crease. 532 00:29:01,540 --> 00:29:05,530 Now use that thumb to pull the right hip crease back. 533 00:29:05,530 --> 00:29:08,270 Right knee is over the right ankle. 534 00:29:08,270 --> 00:29:10,460 Good, then maybe from here we send the right fingertips 535 00:29:10,460 --> 00:29:12,407 all the way up towards the sky. 536 00:29:12,407 --> 00:29:14,050 And you can keep the back knee lowered, 537 00:29:14,050 --> 00:29:15,780 or maybe from here, 538 00:29:15,780 --> 00:29:16,980 following our breath, 539 00:29:16,980 --> 00:29:21,203 we curl the toes under and lift that left knee up. 540 00:29:22,060 --> 00:29:24,440 Squeeze the inner thighs towards the mid line. 541 00:29:24,440 --> 00:29:26,200 You might find more rotation here, 542 00:29:26,200 --> 00:29:29,827 as you slowly breathe in and out. 543 00:29:29,827 --> 00:29:34,560 Finding a sweet rotation in the rib cage, in the spine. 544 00:29:34,560 --> 00:29:36,950 Maybe eventually turning your gaze 545 00:29:36,950 --> 00:29:38,700 all the way up towards the sky. 546 00:29:39,670 --> 00:29:41,290 Good, inhale. 547 00:29:41,290 --> 00:29:44,480 Fill it up, nice big wide breath. 548 00:29:44,480 --> 00:29:46,730 And then use the exhale to soften, 549 00:29:46,730 --> 00:29:49,100 and bring it all back down. 550 00:29:49,100 --> 00:29:49,933 Alright, here we go. 551 00:29:49,933 --> 00:29:54,083 Plant the palms, step the right toes back for Plank Pose. 552 00:29:55,190 --> 00:29:57,230 So we're pressing into the knuckles, 553 00:29:57,230 --> 00:30:00,270 we're pressing into the space 554 00:30:00,270 --> 00:30:02,210 between the index finger and thumb. 555 00:30:02,210 --> 00:30:04,230 We're clawing through the fingertips. 556 00:30:04,230 --> 00:30:07,810 Basically the hand to earth connection here is strong. 557 00:30:07,810 --> 00:30:09,859 We're reaching the heels back. 558 00:30:11,760 --> 00:30:13,427 And then we can bring it onto the knees here 559 00:30:13,427 --> 00:30:15,570 if we want, and maybe even lifting the toes, 560 00:30:15,570 --> 00:30:17,600 crossing the ankles for fun. 561 00:30:17,600 --> 00:30:20,220 So you're in a Plank with the knees lifted, 562 00:30:20,220 --> 00:30:23,670 or you're in a Half Plank with the knees on the ground here. 563 00:30:23,670 --> 00:30:25,948 I highly recommend lowering the knees 564 00:30:25,948 --> 00:30:28,320 if you are new to the practice 565 00:30:28,320 --> 00:30:31,673 or building stability, in addition to strength. 566 00:30:33,320 --> 00:30:36,650 Alright, we're here for three, two, one. 567 00:30:36,650 --> 00:30:38,540 Everyone lower all the way to the belly. 568 00:30:38,540 --> 00:30:39,960 Take a deep breath in. 569 00:30:39,960 --> 00:30:42,230 Ooh, there's a little heat there. 570 00:30:42,230 --> 00:30:44,389 Long breath out. 571 00:30:44,389 --> 00:30:46,912 Walk the hands in line with the rib cage. 572 00:30:46,912 --> 00:30:48,637 Press the tops of the feet, 573 00:30:48,637 --> 00:30:50,820 the pubic bone into the earth, 574 00:30:50,820 --> 00:30:55,263 press into your hands and slowly inhale, Baby Cobra. 575 00:30:56,780 --> 00:31:00,300 Oh man, this is the best Benji view ever. 576 00:31:00,300 --> 00:31:02,529 Exhale, forehead kisses the mat. 577 00:31:04,139 --> 00:31:06,520 Two more like that, strong foundation here. 578 00:31:06,520 --> 00:31:08,130 Inhale, lift it up. 579 00:31:08,130 --> 00:31:09,604 Maybe a little higher. 580 00:31:10,830 --> 00:31:13,330 And exhale, forehead kisses mat. 581 00:31:13,330 --> 00:31:16,340 Last one, squeeze those elbows into the rib cage. 582 00:31:16,340 --> 00:31:19,393 Use your foundation, inhale, we rise up. 583 00:31:20,810 --> 00:31:24,620 Building strong back, nice and mindfully. 584 00:31:24,620 --> 00:31:27,530 And exhale to release, gorgeous. 585 00:31:27,530 --> 00:31:29,370 Curl the toes under. 586 00:31:29,370 --> 00:31:32,300 Option here to press up to all fours. 587 00:31:32,300 --> 00:31:34,603 Tabletop Position, or press up to Plank. 588 00:31:35,901 --> 00:31:37,180 Once you've made your choice, 589 00:31:37,180 --> 00:31:40,300 take a deep breath in, nice wide lateral breath, 590 00:31:40,300 --> 00:31:42,300 and use the exhale to send the hips 591 00:31:42,300 --> 00:31:44,713 up high and back, Downward Facing Dog. 592 00:31:46,210 --> 00:31:48,914 Great, inhale in through the nose here. 593 00:31:50,240 --> 00:31:52,590 And exhale out through the mouth. 594 00:31:53,800 --> 00:31:56,705 Now seal the lips, in through the nostrils. 595 00:31:58,940 --> 00:32:00,782 And out through the nostrils. 596 00:32:03,405 --> 00:32:04,290 Beautiful. 597 00:32:04,290 --> 00:32:07,208 One more time, big inhale in through the nose. 598 00:32:09,700 --> 00:32:11,511 And out through the nose. 599 00:32:13,780 --> 00:32:15,780 Beautiful, bend the knees. 600 00:32:15,780 --> 00:32:17,620 Inhale to look forward. 601 00:32:17,620 --> 00:32:19,533 Exhale, you're gonna repeat the baby steps 602 00:32:19,533 --> 00:32:21,200 like we did before, 603 00:32:21,200 --> 00:32:24,530 or you can take two steps, a little bit of a ragdoll, 604 00:32:24,530 --> 00:32:28,321 or four steps, or if you want to start to integrate a hop, 605 00:32:28,321 --> 00:32:30,363 we'll meet at the top of the mat. 606 00:32:31,650 --> 00:32:34,000 Feet together, really together. 607 00:32:34,000 --> 00:32:36,145 Take your time though, there's no rush. 608 00:32:37,750 --> 00:32:40,640 And when you get there, follow that inhale, 609 00:32:40,640 --> 00:32:44,683 lift up to a nice flat back position, your version. 610 00:32:45,600 --> 00:32:48,730 Nice long neck, and then exhale to soften and fold, 611 00:32:48,730 --> 00:32:50,630 let everything go. 612 00:32:50,630 --> 00:32:51,700 Beautiful. 613 00:32:51,700 --> 00:32:54,770 Fingertips on the earth, we slowly, don't rush it here, 614 00:32:54,770 --> 00:32:57,550 step the right toes back. 615 00:32:57,550 --> 00:32:59,777 Front knee over front ankle. 616 00:33:02,620 --> 00:33:05,850 Right heel reaches back as we slowly carve a line 617 00:33:05,850 --> 00:33:09,433 with the nose forward, opening up through the chest. 618 00:33:11,660 --> 00:33:16,660 Mmm, and opening up through those front neck muscles, 619 00:33:18,120 --> 00:33:19,310 and throat. 620 00:33:19,310 --> 00:33:24,100 Alright, really taking the time to breathe deep here. 621 00:33:24,100 --> 00:33:25,753 Moving nice and slow. 622 00:33:26,620 --> 00:33:27,773 Inhale in. 623 00:33:29,010 --> 00:33:33,050 And on an exhale, slowly lower the right knee to the earth. 624 00:33:33,050 --> 00:33:34,810 Flip onto the top of the right foot. 625 00:33:34,810 --> 00:33:37,150 Let this be part of the root of this posture. 626 00:33:37,150 --> 00:33:39,550 So really strong connection with that right foot. 627 00:33:39,550 --> 00:33:41,520 Can even give it a little tap if you like. 628 00:33:41,520 --> 00:33:44,210 Squeeze the inner thighs towards the midline, 629 00:33:44,210 --> 00:33:47,640 engage the muscles of the thighs, the glutes. 630 00:33:47,640 --> 00:33:49,500 It can feel sometimes as though you're pulling 631 00:33:49,500 --> 00:33:50,710 the left foot back, 632 00:33:50,710 --> 00:33:52,670 and dragging the right knee forward. 633 00:33:52,670 --> 00:33:56,720 And then from a place of connect, we'll inhale, 634 00:33:56,720 --> 00:34:01,187 reach the fingertips forward, up, and back. 635 00:34:03,960 --> 00:34:07,320 Crescent Lunge, lifting the heart up towards the sky. 636 00:34:07,320 --> 00:34:09,180 Maybe following your breath. 637 00:34:09,180 --> 00:34:12,622 Again, letting the breath lead you here, best you can. 638 00:34:12,622 --> 00:34:14,880 Maybe following the breath, 639 00:34:14,880 --> 00:34:18,880 and sending the gaze all the way up towards the ceiling, 640 00:34:18,880 --> 00:34:20,505 towards the sky. 641 00:34:21,940 --> 00:34:23,960 And then when you're ready, follow an exhale. 642 00:34:23,960 --> 00:34:25,700 So inhale in big. 643 00:34:25,700 --> 00:34:29,010 Follow the exhale all the way down. 644 00:34:29,010 --> 00:34:31,010 Fingertips come back to the earth, 645 00:34:31,010 --> 00:34:34,335 and we'll pull the left hip crease back this time. 646 00:34:34,335 --> 00:34:37,120 Really flexing the left toes towards the face, 647 00:34:37,120 --> 00:34:39,100 so towards your forehead. 648 00:34:39,100 --> 00:34:42,320 Then bring a generous bend into that left knee, 649 00:34:42,320 --> 00:34:44,140 super generous, and you can find, 650 00:34:44,140 --> 00:34:45,510 since you've already done this on the other side, 651 00:34:45,510 --> 00:34:47,290 you can find kind of a soft gaze here, 652 00:34:47,290 --> 00:34:48,580 or even close your eyes, 653 00:34:48,580 --> 00:34:52,132 and notice what giving that generous bend does. 654 00:34:52,132 --> 00:34:55,910 Find the sensation and get curious 655 00:34:55,910 --> 00:34:59,528 about the musculature 656 00:34:59,528 --> 00:35:01,895 here as you breathe. 657 00:35:03,551 --> 00:35:07,290 And inhale in here to look forward. 658 00:35:07,290 --> 00:35:10,535 Exhaling to draw the chin into the chest. 659 00:35:13,250 --> 00:35:16,270 Inhaling to look forward. 660 00:35:17,320 --> 00:35:20,902 And exhaling to round it in. 661 00:35:25,100 --> 00:35:28,448 Great, inhale slowly roll through the left foot. 662 00:35:30,612 --> 00:35:33,360 And we'll send the right hand to the earth. 663 00:35:33,360 --> 00:35:36,890 Left thumb to the left hip crease, pull it back, 664 00:35:36,890 --> 00:35:38,600 so find your nice alignment, 665 00:35:38,600 --> 00:35:40,460 and so this left shin is stacked. 666 00:35:40,460 --> 00:35:42,470 We're gonna use this throughout the whole journey. 667 00:35:42,470 --> 00:35:45,640 And we start to spiral, big twist in the spine. 668 00:35:45,640 --> 00:35:49,020 Spiral the heart up, maybe the gaze up. 669 00:35:49,020 --> 00:35:52,120 I'm pressing away from my yoga mat with my right hand, 670 00:35:52,120 --> 00:35:55,010 I'm not clenching my left toes. 671 00:35:55,010 --> 00:35:57,870 I'm breathing, the neck is nice and long. 672 00:35:57,870 --> 00:36:00,670 Maybe I send left fingertips up towards the sky. 673 00:36:00,670 --> 00:36:02,880 Ooh, opening up through the chest, 674 00:36:02,880 --> 00:36:05,900 scapula, side body. 675 00:36:05,900 --> 00:36:08,390 And maybe I curl the right toes under, inhale in. 676 00:36:08,390 --> 00:36:11,476 Exhale, lifting the back knee up. 677 00:36:14,540 --> 00:36:16,717 Tuck the chin slightly. 678 00:36:18,300 --> 00:36:23,270 Stay positive, stay present, stay one. 679 00:36:23,270 --> 00:36:28,270 Just building a really beautiful foundation with integrity. 680 00:36:29,160 --> 00:36:30,540 Good, inhale. 681 00:36:30,540 --> 00:36:33,230 Big, wide breath. 682 00:36:33,230 --> 00:36:35,790 And exhale to bring it all the way down. 683 00:36:35,790 --> 00:36:37,043 Ooh, awesome! 684 00:36:37,860 --> 00:36:41,140 Plant the palms, here we go, step it back. 685 00:36:41,140 --> 00:36:43,890 So we are in a Plank, and you know, 686 00:36:43,890 --> 00:36:45,910 the thing is we're never really holding in a Plank 687 00:36:45,910 --> 00:36:47,750 or Half Plank because we're breathing, 688 00:36:47,750 --> 00:36:49,720 we're letting the breath move us. 689 00:36:49,720 --> 00:36:53,700 So top of the Plank here, heels are reaching back. 690 00:36:53,700 --> 00:36:55,400 Whether the knees are lowered or lifted 691 00:36:55,400 --> 00:36:58,080 we're all working to keep the neck nice and long. 692 00:36:58,080 --> 00:36:59,910 Tugging the shoulders away from the ears. 693 00:36:59,910 --> 00:37:02,913 Maybe sending your gaze out just a little bit in front. 694 00:37:03,860 --> 00:37:05,100 We're here for three. 695 00:37:05,100 --> 00:37:07,990 Breathe deep, hug the low ribs in. 696 00:37:07,990 --> 00:37:09,870 Two, and one. 697 00:37:09,870 --> 00:37:13,000 Slowly lower all the way to the belly. 698 00:37:13,000 --> 00:37:15,668 Inhale in, let out a sigh if you need to. 699 00:37:17,735 --> 00:37:20,430 Bring the hands in line with the rib cage. 700 00:37:20,430 --> 00:37:21,980 Hug the elbows in. 701 00:37:21,980 --> 00:37:23,780 Just one Bhujangasana here. 702 00:37:23,780 --> 00:37:25,970 Inhale to open the heart. 703 00:37:25,970 --> 00:37:28,363 Look forward, soften your gaze. 704 00:37:29,310 --> 00:37:31,270 Maybe coming a little bit higher. 705 00:37:31,270 --> 00:37:36,270 And then using your exhale to follow the breath down. 706 00:37:37,140 --> 00:37:39,930 Lovely, from here, curl the toes under nice and easy, 707 00:37:39,930 --> 00:37:40,950 keep it nice and low. 708 00:37:40,950 --> 00:37:44,690 We're gonna come to all fours, Tabletop Position. 709 00:37:44,690 --> 00:37:47,150 Then we'll cross one ankle over the other, 710 00:37:47,150 --> 00:37:50,210 and we'll use the hands to guide us all the way back 711 00:37:50,210 --> 00:37:54,515 through to a nice cross-legged seat. 712 00:37:56,460 --> 00:37:59,620 When you get there, interlace your fingertips. 713 00:37:59,620 --> 00:38:02,410 Then you're gonna press the palms forward, 714 00:38:02,410 --> 00:38:04,523 up and back, big breath in. 715 00:38:05,690 --> 00:38:08,100 Exhale, release it down. 716 00:38:08,100 --> 00:38:11,093 We're gonna flip the palms so they're facing you. 717 00:38:11,093 --> 00:38:13,419 Then you're gonna take one thumb to the center of the palm, 718 00:38:13,419 --> 00:38:16,240 and you're just gonna give it a little massage. 719 00:38:16,240 --> 00:38:18,164 Little self massage. 720 00:38:21,060 --> 00:38:23,112 This is something you can do at nighttime, 721 00:38:23,112 --> 00:38:24,840 as you're going on this journey. 722 00:38:24,840 --> 00:38:25,890 You're gonna be on your hands 723 00:38:25,890 --> 00:38:29,053 a little bit more maybe even than normal. 724 00:38:31,086 --> 00:38:33,880 Be patient with your wrists and the hands. 725 00:38:33,880 --> 00:38:36,000 They will adapt. 726 00:38:36,000 --> 00:38:38,110 We'll be mindful, everyone's different of course. 727 00:38:38,110 --> 00:38:39,383 Okay, let's switch. 728 00:38:39,383 --> 00:38:42,450 Opposite thumb to opposite palm. 729 00:38:43,580 --> 00:38:45,220 But yeah, you're gonna be feeling some things, 730 00:38:45,220 --> 00:38:48,340 so try not to give up. Try to stick with it. 731 00:38:48,340 --> 00:38:49,920 I'll give some modifications too, 732 00:38:49,920 --> 00:38:53,300 for people who do want to tend to some fussy wrists 733 00:38:53,300 --> 00:38:55,700 but this is a great move that I wanted to share 734 00:38:55,700 --> 00:38:59,275 with you on Day 1 so that you could do it on your own, 735 00:38:59,275 --> 00:39:01,332 in the shower, the bath, with some soap. 736 00:39:01,332 --> 00:39:04,230 (laughs) 737 00:39:04,230 --> 00:39:07,773 Hey-yo! First hey-yo of the journey. 738 00:39:09,635 --> 00:39:11,632 Excuse me, but in all seriousness, 739 00:39:11,632 --> 00:39:13,690 this is a great thing to do 740 00:39:13,690 --> 00:39:16,170 with a little lotion, or a little soap, 741 00:39:16,170 --> 00:39:18,510 washing your hands, keeping 'em clean. 742 00:39:18,510 --> 00:39:23,283 Seems relevant, or maybe, yeah, in bed. 743 00:39:23,283 --> 00:39:24,283 (laughs) 744 00:39:26,610 --> 00:39:28,360 You guys know what I'm saying. Okay, this is great. 745 00:39:28,360 --> 00:39:30,590 So after a little self massage, 746 00:39:30,590 --> 00:39:34,300 let's take one more breath to press the palms forward, 747 00:39:34,300 --> 00:39:36,080 lift it up and back, 748 00:39:36,080 --> 00:39:39,530 and see if you can really feel the rib cage expand here 749 00:39:39,530 --> 00:39:41,167 as you breathe in. 750 00:39:42,390 --> 00:39:46,150 Those back ribs expanding and softening 751 00:39:46,150 --> 00:39:47,590 as you breathe out. 752 00:39:47,590 --> 00:39:50,220 Good, then we'll just release this, release it all, 753 00:39:50,220 --> 00:39:53,010 and come on down to the ground. 754 00:39:53,010 --> 00:39:56,360 We are almost done with this beautiful Day 1 practice. 755 00:39:56,360 --> 00:39:57,794 Hi Benji. 756 00:39:58,770 --> 00:40:00,990 Alright, if you have a blanket or a towel, keep it handy. 757 00:40:00,990 --> 00:40:03,987 We're gonna bring it underneath the backs of the knees, 758 00:40:03,987 --> 00:40:05,860 optional, of course, in a moment, 759 00:40:05,860 --> 00:40:08,133 but come on down to the ground. 760 00:40:09,410 --> 00:40:11,880 When you get there, bend the knees, 761 00:40:11,880 --> 00:40:14,543 walk the heels close up towards the bum. 762 00:40:16,300 --> 00:40:18,120 Plant the palms on the earth, 763 00:40:18,120 --> 00:40:20,940 root through all four corners of the feet. 764 00:40:20,940 --> 00:40:23,783 And here we go, a little Bridge Pose. 765 00:40:24,750 --> 00:40:28,960 Lifting the hips up high, nice and slow as you're ready. 766 00:40:28,960 --> 00:40:31,380 This isn't gonna be a huge Bridge Pose, 767 00:40:31,380 --> 00:40:32,900 so just a little one here to start. 768 00:40:32,900 --> 00:40:34,800 We'll grow this throughout the journey. 769 00:40:34,800 --> 00:40:36,910 Lifting the hip points up. 770 00:40:36,910 --> 00:40:40,547 Think about your shins moving forward. 771 00:40:42,560 --> 00:40:44,920 And maybe we interlace the fingertips, 772 00:40:44,920 --> 00:40:46,910 draw the shoulder blades together. 773 00:40:46,910 --> 00:40:49,130 If it doesn't feel right for your body, 774 00:40:49,130 --> 00:40:52,490 let's go ahead and hold off on that. 775 00:40:52,490 --> 00:40:54,293 Breathing deep here. 776 00:40:55,128 --> 00:40:58,950 And the last action is to 777 00:40:58,950 --> 00:41:01,724 lift the chest toward the chin. 778 00:41:02,321 --> 00:41:05,633 And then lift the chin up towards the sky. 779 00:41:06,840 --> 00:41:11,013 So chest to chin, chin to sky, take a deep breath in. 780 00:41:12,320 --> 00:41:17,173 And on the exhale, follow the breath all the way down. 781 00:41:18,120 --> 00:41:21,320 Beautiful, walk the feet together, open the knees wide. 782 00:41:21,320 --> 00:41:23,884 Bring your hands to rest on the belly here. 783 00:41:24,980 --> 00:41:29,559 Close your eyes, and invite your awareness 784 00:41:30,204 --> 00:41:31,740 to your belly. 785 00:41:31,740 --> 00:41:35,258 Feel the warmth of your hands on the belly. 786 00:41:37,120 --> 00:41:40,920 Let gravity do the work here in this final hip opener. 787 00:41:40,920 --> 00:41:43,210 So thighs are nice and heavy. 788 00:41:46,270 --> 00:41:48,990 Tuck the chin, lengthen through the back of the neck, 789 00:41:48,990 --> 00:41:52,610 and take a deep breath in, fill the belly. 790 00:41:52,610 --> 00:41:55,290 So feel the hands maybe even rise 791 00:41:56,708 --> 00:42:00,203 and fall as you exhale. 792 00:42:01,050 --> 00:42:05,127 We'll definitely be getting into more 793 00:42:05,127 --> 00:42:09,610 belly breathing, more diaphragmatic breath work. 794 00:42:09,610 --> 00:42:12,380 But for now, just give it a couple little passes, 795 00:42:12,380 --> 00:42:16,688 feeling the belly rise, perhaps as you breathe in. 796 00:42:18,740 --> 00:42:20,441 And fall 797 00:42:21,690 --> 00:42:23,050 as you breathe out. 798 00:42:30,780 --> 00:42:33,139 And then bringing the fingertips 799 00:42:33,139 --> 00:42:35,513 to the outer edge of the legs, 800 00:42:36,550 --> 00:42:37,850 outer edges of the legs, 801 00:42:37,850 --> 00:42:39,803 hug the knees into the chest. 802 00:42:40,940 --> 00:42:42,480 Wrap the arms around the shins, 803 00:42:42,480 --> 00:42:44,634 and give yourself a big hug here. 804 00:42:46,150 --> 00:42:47,830 Rock a little side to side. 805 00:42:47,830 --> 00:42:50,360 Massaging the low back. 806 00:42:50,360 --> 00:42:53,063 Stretching through the glutes. 807 00:42:55,840 --> 00:42:58,550 Relax your shoulders. 808 00:42:58,550 --> 00:43:01,620 Soften through your jaw. 809 00:43:01,620 --> 00:43:04,540 And then slowly let the feet come to the earth 810 00:43:04,540 --> 00:43:06,745 with a little thud. 811 00:43:08,210 --> 00:43:11,420 And if that felt good, you can do it a couple more times. 812 00:43:11,420 --> 00:43:15,800 And then we'll extend one leg, and then the other, 813 00:43:15,800 --> 00:43:20,721 and allow the hands to rest gently at our sides. 814 00:43:23,070 --> 00:43:26,480 Relaxing the weight of the body fully now 815 00:43:26,480 --> 00:43:30,373 into the earth for the final posture, the Corpse Pose. 816 00:43:32,990 --> 00:43:35,317 Take a second to maybe lick your lips. 817 00:43:35,317 --> 00:43:37,070 I know it's silly, but lick the lips 818 00:43:37,070 --> 00:43:42,030 and then intentionally relax the tongue 819 00:43:42,030 --> 00:43:43,565 in the base of the mouth. 820 00:43:45,520 --> 00:43:48,863 Close your eyes and soften the skin of the forehead. 821 00:43:51,730 --> 00:43:55,940 And I invite you to just take a quick moment here 822 00:43:57,060 --> 00:43:59,974 to see what happens when 823 00:43:59,974 --> 00:44:04,140 you invite yourself to let go. 824 00:44:04,140 --> 00:44:05,480 Easier said than done, I know, 825 00:44:05,480 --> 00:44:07,705 but that's why we're here to practice. 826 00:44:08,810 --> 00:44:11,653 Can you give yourself even just a moment? 827 00:44:12,920 --> 00:44:16,144 The invitation to do absolutely nothing. 828 00:44:24,690 --> 00:44:27,770 Let your breath return to just 829 00:44:27,770 --> 00:44:30,103 a natural rhythm, natural flow. 830 00:44:32,520 --> 00:44:34,330 Letting go of any areas 831 00:44:34,330 --> 00:44:36,897 where you might be holding or clenching. 832 00:44:43,070 --> 00:44:45,906 Inviting the body, 833 00:44:45,906 --> 00:44:48,110 the mind and your spirit 834 00:44:48,110 --> 00:44:51,862 or your heart, for a second here to just 835 00:44:53,380 --> 00:44:55,778 be in existence. 836 00:45:29,580 --> 00:45:33,057 Now gently invite your awareness back to your breath. 837 00:45:37,051 --> 00:45:39,968 And notice how you feel about that. 838 00:45:41,520 --> 00:45:46,203 Embarking on a journey for yourself, 839 00:45:49,440 --> 00:45:53,030 where on Day 1 840 00:45:53,030 --> 00:45:55,764 the entire premise 841 00:45:57,670 --> 00:46:00,283 is an invitation. 842 00:46:04,330 --> 00:46:07,230 I can't wait to see where it goes. 843 00:46:10,330 --> 00:46:13,293 As you continue to gently deepen the breath, 844 00:46:15,500 --> 00:46:16,810 invite a little energy, 845 00:46:16,810 --> 00:46:21,070 a little movement back to the fingertips and toes. 846 00:46:21,070 --> 00:46:24,363 Then the ankles and the wrists. 847 00:46:25,820 --> 00:46:28,920 And then we'll lift one knee up, and then the other. 848 00:46:28,920 --> 00:46:33,380 Turn onto one side, a little fetal position moment. 849 00:46:33,380 --> 00:46:35,450 Hold me. (laughs) 850 00:46:35,450 --> 00:46:39,515 Just kidding, and then press all the way up to a nice seat. 851 00:46:46,940 --> 00:46:49,477 Bring the hands together at the heart space. 852 00:46:51,930 --> 00:46:54,470 Just a quiet moment here with the palms in prayer 853 00:46:54,470 --> 00:46:56,130 to say thank you. 854 00:46:57,710 --> 00:47:00,211 First to yourself for showing up here. 855 00:47:01,920 --> 00:47:06,054 Saying yes to this journey. 856 00:47:08,560 --> 00:47:10,470 And then just a little nod to one another. 857 00:47:10,470 --> 00:47:12,880 Thank you so much for joining me, 858 00:47:12,880 --> 00:47:14,250 and sharing this connection 859 00:47:14,250 --> 00:47:16,970 with so many people around the world. 860 00:47:16,970 --> 00:47:21,660 I hope that it is a fun and meaningful story 861 00:47:21,660 --> 00:47:23,590 that you write in the next 30 days. 862 00:47:23,590 --> 00:47:25,910 I'll be here to guide you 863 00:47:25,910 --> 00:47:28,350 and it is my honor and pleasure. 864 00:47:28,350 --> 00:47:31,879 So on that note, one final big inhale in together. 865 00:47:33,970 --> 00:47:35,927 And exhale together. 866 00:47:35,927 --> 00:47:38,760 We bow the head to the heart. 867 00:47:38,760 --> 00:47:41,521 And there's an invitation here to whisper. 868 00:47:43,134 --> 00:47:44,424 Namaste. 869 00:47:46,034 --> 00:47:47,610 Thanks everyone. 870 00:47:47,610 --> 00:47:49,499 I'll see you tomorrow. 871 00:47:49,499 --> 00:47:53,099 (bright upbeat piano music)