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- Hello everyone.

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Welcome to BREATH,
your 30 day yoga journey.

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It's Day 12.

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Drop.

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Let's get started.

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(bright upbeat piano music)

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Alrighty, let's start

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in a nice comfortable seat,
and right away,

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we're going to
drop into the breath.

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Working as we tune in here today

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with this directional
breath that we've been

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talking a little bit about,

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but the idea is that
the inhale travels in

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through the nose drops it down,
down, down into the belly.

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Fill the lungs,
the diaphragm expands.

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Can think just the belly
expanding like a balloon.

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And on the exhale,
it releases, it softens in.

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And of course, the air
comes out the nose or mouth.

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Let's stick with
nostril breathing today.

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Here for this directional breath,
sit up nice and tall.

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Hopefully you're there by now.

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If not, just take
your time, catch up,

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drop in whenever you're ready.

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Tuck the chin slightly.

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You can close your eyes here,

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or soften your gaze

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down past the nose.

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Allow the sound of my
voice to guide you here,

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as we inhale in
deeply through the nostrils,

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imagine, visualize
see that breath go down

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towards the belly.

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And then exhale,
it releases.

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Let's bring the hands 
to the stomach, low ribs here,

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so that we can breathe
into the hands or try, right?

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See what happens.
Inhale in again.

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And exhale slowly.

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Inhale in deeply.

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And exhale slowly.

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And you may find
it's a little difficult,

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especially if you are not used

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to dropping the breath 
down as you breathe in.

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A lot of us spend a lot
of time kind of breathing

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up into the shoulders,
into the chest.

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So, no worries if it's a
little difficult at first.

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We're here to practice.

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And as you continue to
play with the breath here,

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again closing the eyes or
softening your gaze inward,

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let today's drop practice

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be a beautiful reminder that

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we come to the mat often
with so many expectations.

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It's very helpful to
drop the expectations

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as you are arriving on the mat.

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Sometimes I even go as far to

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invite myself and my friends,

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you guys, to forget what
think you know about yoga.

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When you arrive on the mat,

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you're there to experience
your body, your breath,

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to snuggle up to your truth,

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your true self,
what feels like home.

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So if we have all
these expectations,

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we can sometimes
miss those beautiful,

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simple moments where 
we (sighs) kind of align

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with what feels good,
with what it feels honest.

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So even though this is a
quick and playful practice,

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there's a lot to chew on.

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Dropping the breath,
dropping expectations,

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and really seeing
how fast you can drop in

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to a little connection 
with your breath.

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Knowing that this
practice is available

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to you anytime of day,
in any circumstance.

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The breath, a dear friend, 
that you can

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drop into conversation
with wherever and whenever.

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Okay, release the hands.

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Let's release
that deep breathing

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and inhale in
through the nostrils here.

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Exhale out through the mouth.

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Then inhale to come to all fours.

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Pad the knees, if you like.

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And exhale here, of course.
And then inhale

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to spread the fingertips wide, 
walk the palms forward,

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really stretch.

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And then exhale
to curl the toes under,

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send the hips up high and back,
Downward Facing Dog.

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And just keep it
soft and easy here

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as you continue to breathe.

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Checking in with the body.

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A little goes a long way.

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We don't always need 
that 90 minutes sweat to

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get connected to our bodies,

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to do a little conditioning,

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to listen to our
heart's song, whatever it is.

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A little really
can go a long way.

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So beautiful
that you are here

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and that you keep
showing up daily.

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Okay, walk it to
the top nice and slow.

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When you get in 
your Forward Fold,

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feet hip width apart or 
flush together, your choice.

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Inhale lots of love in.

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And exhale lots of love out.

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Close your eyes.

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And again,
inhale lots of love in.

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Then exhale lots of love out.

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As I invite you to
drop any stress or tension

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that you might be holding
in the neck or the shoulders.

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Maybe even an 
invitation here to drop any

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stress or worries that 
you're bringing to your mat,

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allowing yourself to be
really present in this process

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for the short time that 
we're on our mat today.

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Yeah, yeah! 
Okay, here we go.

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Tuck the chin. Let's start 
to roll it up to standing.

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See if you can
enjoy this little ride

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all the way up to Mountain Pose.

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Lift your heart,
drop your awareness down

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through all four
corners of your feet.

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Lengthen up through the tip-top
of your head, and right away,

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here we go.

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Spread the fingertips 
wide in celebration

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of you showing up here today.

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Inhale, reach for the sky.

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Exhale, Forward Fold,

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take it all the way down.

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Find what feels good here.

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As you inhale,
lengthen through the crown.

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And exhale, down you go, 
Forward Fold.

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Nice. So, move slow here.

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Plant the palms.

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We're gonna step one
foot back then the other.

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Beautiful, little Plank here.

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And I want you to
find a little sway here.

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So you can come onto
the knees if you like.

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So, we're turning
on the abdominals,

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turning on those abs,

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we're reaching the heels 
back if the knees are lifted.

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We're pressing
away from the yoga mat.

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So there's a doming effect
through the upper back body.

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We're not collapsing in the
scaps and the shoulder blades.

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Excellent. Then, 
if your knees are lifted

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go ahead and lower them.

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Turn your left fingertips 
in towards your bod, (chuckles)

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and go for a
gentle circle one way.

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And then the other.

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Nice. And then 
release the left hand.

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Let's move to the right.

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Same thing here.

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Hi, Benji.

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Thank you for
joining us, mi amor!

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(laughs) Aww.

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And then release the right hand.

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Curl the toes under,
send the hips up

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high and back, 
Downward Facing Dog.

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Okay, inhale in here.

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Exhale out.

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Breathing through the nostrils,
inhale, bend the knees,

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lift the hip points up high.

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We've done this before.

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Then exhale, drop the heels.

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Good, again.
Inhale, bend the knees.

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Lift the hip creases up high.

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And exhale, drop the heels.

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One more time.

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This could be
just a subtle move.

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Clawing to the fingertips.

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Bend the knees, inhale.

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And exhale, drop the heels.

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Nice.

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Inhale, lift the right leg
up high, nice and slow.

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Exhale, step it up.

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Go ahead and
lower that left knee.

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Drop it to the earth.

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And we're just going to
take a second here to breathe,

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front knee over front ankle.

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Then if you're
feeling kind of sore

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or low energy today,
listen to your body.

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Stay nice and low here
for this next breath cycle.

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If you want a little
more movement, inhale,

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reach the fingertips 
forward, up and back.

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Big breath, big stretch.

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And exhale to take it down.

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Now keep that back knee
lowered for today's twist.

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As we send the right fingertips 
up towards the sky, inhale.

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Breathing into all
four sides of the torso.

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Good, and exhale,
drop the right hand down.

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Great. Pull the
right hip crease back.

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Flex the toes towards the face.

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Inhale in.

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Exhale, right foot all
the way back to the earth.

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Plant the palms,
Step the right toes back.

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Inhale in here.

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Exhale, Downward Facing Dog.

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Good. Claw through
the fingertips.

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Inhale, lift the
left leg up high.

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Exhale. Step it all the way up.

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Lower the right knee down.

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Take a couple breaths here.

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Stay nice and low if you fancy,

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or on the next cycle of breath

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reach the fingertips 
forward, up and back

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as you breathe in.

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And bring it down 
as you breathe out.

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Everyone, keep the
back knee down today

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as we pull the
left hip crease back,

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we squeeze the left
knee in toward center

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so that front knee
stays over the front ankle.

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As we inhale, reach the left
fingertips up towards the sky.

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Breathe into all
four sides of the torso.

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And exhale to release.

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Beautiful.

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Drag the hands back,
pull the left hip crease back.

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Send the hips back as you flex

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your left toes now 
towards your face.

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And then rolling
through that left foot,

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come all the way back.

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Alright, last Plank here.

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Step the left toes back.

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Plank or Half Plank,
inhale in deeply.

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And exhaling to make your
way to Downward Facing Dog.

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Beautiful bend your
right knee generously,

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just your right knee,
as you drop your left heel.

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This is a big anchor
here in Downward Dog.

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Anchoring the heels,

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particularly when we come
into Three-Legged Dog,

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using that anchor.

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And then you're gonna
take your head and your heart.

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Keep pressing
into both palms evenly

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as you turn to look
underneath your left arm

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or the left armpit chest.

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Beautiful. Should feel 
that in the legs.

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And then we're 
going to take it to the

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other side by 
dropping the right heel.

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Feel that anchor and how
it's connected to the whole body

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as you bend your
left knee generously

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and turn your
heart under your gaze,

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underneath your right shoulder.

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Hug the lower ribs in, breathe.

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And then slowly
release back to center.

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Beautiful. Slowly lower 
to the knees.

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Bring the big toes to touch.

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Walk the knees wide
and send the hips back.

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Extended Child's Pose.

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Heart melts down,
forehead to earth.

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Actively reaching 
the fingertips.

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So, really active arms here,
if you can muster it.

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Maybe even lifting the
elbows for a couple of breaths.

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Feeling that length in
the side waist, the low back.

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Beautiful.

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Inhale in here.

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Exhale to slowly
come out of the shape,

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come back to all fours
and curl the toes under.

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Downward Facing Dog,

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lift the hips up high and back.

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Okay. Claw through 
the fingertips, you got this.

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Upper arm bones are
externally rotated.

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We're taking
pressure out of the wrist

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by really rooting
down through the knuckles.

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Good. Then keep the knees 
straight but not locked.

256
00:12:23,940 --> 00:12:26,320
As you inhale, lift the heels.

257
00:12:26,320 --> 00:12:28,320
Exhale, drop 'em.

258
00:12:28,320 --> 00:12:30,117
Inhale, lift the heels.

259
00:12:30,117 --> 00:12:33,160
Press into the pinky toes,
and exhale, drop.

260
00:12:33,160 --> 00:12:34,270
Last time, inhale.

261
00:12:34,270 --> 00:12:36,890
Lift, lift, lift, lift
the hip creases up high.

262
00:12:36,890 --> 00:12:38,926
Really exaggerate that.

263
00:12:38,926 --> 00:12:40,660
And then drop them down.

264
00:12:40,660 --> 00:12:42,400
Beautiful, listen carefully.

265
00:12:42,400 --> 00:12:45,200
You're gonna walk the
hands back towards the toes.

266
00:12:45,200 --> 00:12:49,666
So, Forward Fold now at
the back edge of your mat.

267
00:12:49,666 --> 00:12:50,990
And then from here,

268
00:12:50,990 --> 00:12:53,720
we're gonna walk the
feet a little bit wider

269
00:12:53,720 --> 00:12:56,820
than hip width apart,
and then turn the toes out.

270
00:12:56,820 --> 00:13:00,100
They might even spill
off the yoga mat just a bit.

271
00:13:00,100 --> 00:13:02,430
Now find your center,
navel draws in and up.

272
00:13:02,430 --> 00:13:04,610
Find that brace that
we've been playing with.

273
00:13:04,610 --> 00:13:06,570
Inhale in, find your brace,

274
00:13:06,570 --> 00:13:10,140
bend your knees and start
to lower your center down.

275
00:13:10,140 --> 00:13:12,565
So, drop your hips down

276
00:13:12,565 --> 00:13:15,300
as we come into a
little yogic squat here.

277
00:13:15,300 --> 00:13:17,370
Now, this will be a
little different for everyone.

278
00:13:17,370 --> 00:13:19,940
The heels might start
to come up right away,

279
00:13:19,940 --> 00:13:22,083
and if they do you can let them.

280
00:13:23,000 --> 00:13:24,508
Knees are nice and wide.

281
00:13:24,508 --> 00:13:26,924
If you are able to
keep all four corners

282
00:13:26,924 --> 00:13:30,860
of the feet on the mat,
then we'll work to really press

283
00:13:30,860 --> 00:13:32,480
into the outer edges of the feet

284
00:13:32,480 --> 00:13:35,560
so the knees don't
knock in too much.

285
00:13:35,560 --> 00:13:38,360
Hands can stay on
the earth for stability,

286
00:13:38,360 --> 00:13:40,330
hands or fingertips.

287
00:13:40,330 --> 00:13:43,190
Or we might bring
the palms together,

288
00:13:43,190 --> 00:13:46,196
press the palms 
at the heart center,

289
00:13:46,196 --> 00:13:48,176
using this bind here,

290
00:13:48,176 --> 00:13:52,826
this press, to really press 
the elbows into the legs.

291
00:13:53,380 --> 00:13:55,050
Now, if you've been
practicing for a long time,

292
00:13:55,050 --> 00:13:57,470
it's a big community here,
practicing together

293
00:13:57,470 --> 00:13:59,778
which is one of the
more beautiful things

294
00:13:59,778 --> 00:14:02,610
about this process
and this experience

295
00:14:02,610 --> 00:14:04,710
is that we're kind of
all in this together

296
00:14:04,710 --> 00:14:07,590
and we're showing up as
individuals making it our own.

297
00:14:07,590 --> 00:14:09,220
If you've been
practicing awhile,

298
00:14:09,220 --> 00:14:10,930
press the elbows into the legs

299
00:14:10,930 --> 00:14:14,210
but then squeeze the
legs into the elbows.

300
00:14:14,210 --> 00:14:16,330
Find that resistance 
and then see

301
00:14:16,330 --> 00:14:20,010
if you can find
length from there.

302
00:14:20,010 --> 00:14:22,390
Definitely connecting 
to Mula Bandha,

303
00:14:22,390 --> 00:14:24,633
lifting up from the pelvic floor.

304
00:14:25,920 --> 00:14:28,030
Lengthening through the neck.

305
00:14:28,030 --> 00:14:29,450
So, you're in your variation.

306
00:14:29,450 --> 00:14:32,350
And you're dropping into the
breath here wherever you are.

307
00:14:34,570 --> 00:14:37,869
Softening through the jaw,
the skin of the forehead.

308
00:14:40,800 --> 00:14:43,615
And we're here for one
more deep breath in.

309
00:14:46,008 --> 00:14:47,668
And long breath out.

310
00:14:49,230 --> 00:14:50,120
Good.

311
00:14:50,120 --> 00:14:53,090
Now, ground down through
all four corners of the feet.

312
00:14:53,090 --> 00:14:55,894
So important that you stay
connected through the feet here

313
00:14:55,894 --> 00:14:57,290
in this transition.

314
00:14:57,290 --> 00:15:00,270
We're gonna bring
the fingertips back up.

315
00:15:00,270 --> 00:15:02,550
We're gonna walk
the toes in line.

316
00:15:02,550 --> 00:15:05,236
We're gonna walk all
the way, all the way out

317
00:15:05,236 --> 00:15:09,120
to a Plank only
to lower the knees.

318
00:15:09,120 --> 00:15:09,953
Good.

319
00:15:09,953 --> 00:15:12,340
Swing the legs to one side.

320
00:15:12,340 --> 00:15:13,920
And then come to a seat,

321
00:15:13,920 --> 00:15:16,485
sending the legs all
the way out in front.

322
00:15:17,880 --> 00:15:20,170
When you arrive there,
bend one knee than the other.

323
00:15:20,170 --> 00:15:23,130
Send the hands back behind you.

324
00:15:23,130 --> 00:15:25,900
And then we're going to
take the knees to one side.

325
00:15:27,270 --> 00:15:28,705
Lift your heart.

326
00:15:29,720 --> 00:15:31,490
Maybe this is a
great place to check in

327
00:15:31,490 --> 00:15:33,153
with the head and the neck.

328
00:15:34,730 --> 00:15:37,070
And then take it to center

329
00:15:37,070 --> 00:15:39,287
and drop them to the other side.

330
00:15:44,030 --> 00:15:47,440
And then one
more time to center.

331
00:15:47,440 --> 00:15:52,105
and windshield
wipering back and forth.

332
00:15:54,410 --> 00:15:57,744
To one side and then the other.

333
00:16:02,760 --> 00:16:06,452
And then from here,
take a deep breath in.

334
00:16:06,452 --> 00:16:11,550
And as you exhale, guide
yourself to a comfortable seat,

335
00:16:11,550 --> 00:16:14,920
or if you're craving
a supine position,

336
00:16:14,920 --> 00:16:17,960
lay down on your sweet back.

337
00:16:17,960 --> 00:16:20,082
And I think this is, again,

338
00:16:20,082 --> 00:16:24,433
a great opportunity to remember
to drop your expectations.

339
00:16:25,820 --> 00:16:28,082
For me, with the
home yoga practice,

340
00:16:28,082 --> 00:16:30,860
I should specify, the
most important thing is

341
00:16:30,860 --> 00:16:33,620
that you're taking
the time to drop in

342
00:16:33,620 --> 00:16:35,830
each and every day
to be with yourself

343
00:16:35,830 --> 00:16:38,930
and to connect with your source.

344
00:16:38,930 --> 00:16:42,550
To me, this is
self-love and self-care.

345
00:16:42,550 --> 00:16:45,770
Giving yourself a little
bit of time or a lot of time,

346
00:16:45,770 --> 00:16:48,320
but some time to check in.

347
00:16:49,530 --> 00:16:54,240
And that can look like a
different thing each day, right?

348
00:16:54,240 --> 00:16:57,310
What felt good yesterday
may not feel good today.

349
00:16:57,310 --> 00:17:00,060
So, the idea is that we're
taking the time to drop in,

350
00:17:00,060 --> 00:17:03,828
and that could be
with a full practice

351
00:17:03,828 --> 00:17:05,710
or it can be with three breaths

352
00:17:05,710 --> 00:17:08,860
in a nice comfortable 
seat or lying down.

353
00:17:08,860 --> 00:17:12,610
Keep this in mind as we
progress on this journey.

354
00:17:12,610 --> 00:17:14,920
Each day will look and
feel a little different.

355
00:17:14,920 --> 00:17:18,820
What matters most is that you
keep coming, keep showing up,

356
00:17:18,820 --> 00:17:23,820
keep checking in and dropping
in with that sweet breath.

357
00:17:23,820 --> 00:17:26,608
Alright, whether you're
lying down or seated,

358
00:17:26,608 --> 00:17:29,873
let's bring the palms together
to close this puppy out.

359
00:17:33,620 --> 00:17:36,184
So, no matter what's going on,

360
00:17:36,184 --> 00:17:38,790
no matter what it looks like,

361
00:17:38,790 --> 00:17:40,918
let's raise the
thumbs to the third eye.

362
00:17:40,918 --> 00:17:43,701
May we always see the truth.

363
00:17:46,459 --> 00:17:47,930
May we take the time.

364
00:17:47,930 --> 00:17:49,853
Drop the thumbs to the lips.

365
00:17:50,870 --> 00:17:53,871
May we we always
speak the truth.

366
00:17:56,590 --> 00:17:59,801
And finally hands 
to heart, which for me,

367
00:17:59,801 --> 00:18:02,761
this is what our
practice is all about.

368
00:18:02,761 --> 00:18:05,498
May we always feel the truth.

369
00:18:06,880 --> 00:18:08,416
Thanks everyone.
Love you guys.

370
00:18:08,416 --> 00:18:10,877
Take a deep breath in.

371
00:18:10,877 --> 00:18:12,680
And exhale to bow.

372
00:18:12,680 --> 00:18:14,000
Namaste.

373
00:18:16,090 --> 00:18:21,372
(bright upbeat piano music)