1
00:00:00,180 --> 00:00:00,910
- Hey everyone.

2
00:00:00,910 --> 00:00:04,030
Welcome to BREATH,
your 30 day yoga journey.

3
00:00:04,030 --> 00:00:06,600
It's Day 14, can you believe it?

4
00:00:06,600 --> 00:00:10,540
And today, 
we're talkin' about Space.

5
00:00:10,540 --> 00:00:12,455
Let's get started.

6
00:00:12,455 --> 00:00:16,909
(bright upbeat piano music)

7
00:00:30,369 --> 00:00:34,786
Alrighty my sweet friend,
come on down to the ground.

8
00:00:37,270 --> 00:00:40,780
Sit up nice and tall and
let's begin with a deep breath

9
00:00:40,780 --> 00:00:45,045
in through the nose,
and out through the nose.

10
00:00:47,820 --> 00:00:50,430
Just getting settled in here.

11
00:00:50,430 --> 00:00:52,488
Deep breath in through the nose.

12
00:00:54,256 --> 00:00:56,978
And out through the nose.

13
00:00:58,650 --> 00:01:01,483
And then wildcard,
breath in through the nose.

14
00:01:02,930 --> 00:01:05,496
And out through the
nose or mouth, your choice.

15
00:01:07,010 --> 00:01:09,597
Alright, drop the
chin to the chest.

16
00:01:09,597 --> 00:01:13,640
And you're just gonna tilt
the head a little left to right

17
00:01:13,640 --> 00:01:17,190
gently tick-tocking,
left ear to left shoulder,

18
00:01:17,190 --> 00:01:21,883
left ear to right shoulder 
with the chin down.

19
00:01:24,470 --> 00:01:26,170
And then, ooh yeah,

20
00:01:26,170 --> 00:01:27,820
come back to center.

21
00:01:27,820 --> 00:01:30,571
Lift the chin parallel 
to the earth and then

22
00:01:30,571 --> 00:01:33,880
carve a line with your nose
gently up towards the sky,

23
00:01:33,880 --> 00:01:35,750
but not directly up
so you're not crunching

24
00:01:35,750 --> 00:01:37,400
in the back of the neck.

25
00:01:37,400 --> 00:01:42,260
But just a lift to feel 
the throat open here.

26
00:01:42,260 --> 00:01:43,780
Neck get nice and 
long in the front.

27
00:01:43,780 --> 00:01:46,093
And then same thing,
tick-tocking.

28
00:01:47,860 --> 00:01:50,190
Left ear to left shoulder,
right ear to right shoulder

29
00:01:50,190 --> 00:01:53,240
and you're gonna feel
hopefully a nice good stretch

30
00:01:53,240 --> 00:01:55,298
in the front of the neck here.

31
00:01:57,630 --> 00:01:59,310
It's kinda like
you're pondering.

32
00:01:59,310 --> 00:02:02,343
It's like you're those cherubs,
those angels thinking.

33
00:02:07,450 --> 00:02:09,020
Okay, and then
bring the head back.

34
00:02:09,020 --> 00:02:10,826
Head over heart, 
heart over pelvis.

35
00:02:10,826 --> 00:02:13,820
Pay attention here
to this alignment.

36
00:02:13,820 --> 00:02:16,630
So you might find
yourself shifting forward

37
00:02:16,630 --> 00:02:19,600
or even hunched a little back.

38
00:02:19,600 --> 00:02:21,297
Don't forget to
sit up on something

39
00:02:21,297 --> 00:02:24,150
to help you sit
up nice and tall.

40
00:02:24,150 --> 00:02:26,020
And we're gonna 
bring the fingertips

41
00:02:26,020 --> 00:02:28,370
to the shoulders here.

42
00:02:28,370 --> 00:02:30,170
Bring the elbows
forward to kiss.

43
00:02:30,170 --> 00:02:32,610
As you inhale, they come 
up and around and back.

44
00:02:32,610 --> 00:02:34,139
Creating space here.

45
00:02:34,139 --> 00:02:37,530
As you inhale, they come 
forward, kiss together.

46
00:02:37,530 --> 00:02:40,530
Exhale, around and back,
and you can soften your gaze

47
00:02:40,530 --> 00:02:43,219
and close your eyes
here and start to feel,

48
00:02:44,714 --> 00:02:47,159
feel it out,
moving with the breath.

49
00:02:51,660 --> 00:02:53,173
Good, and then do one more.

50
00:02:54,150 --> 00:02:55,250
And then we're
gonna take it forward,

51
00:02:55,250 --> 00:02:56,550
but one elbow at a time.

52
00:02:56,550 --> 00:03:00,630
So first the right,
then the left.

53
00:03:00,630 --> 00:03:04,990
First, the right, then
the left like we're swimming,

54
00:03:04,990 --> 00:03:07,794
with the elbows leading the way.

55
00:03:14,520 --> 00:03:16,310
Great, then release that.

56
00:03:16,310 --> 00:03:18,090
Send the palms
out just for a second

57
00:03:18,090 --> 00:03:20,010
to stretch, stretch, stretch.

58
00:03:20,010 --> 00:03:22,610
Cross the right arm
over the body towards

59
00:03:22,610 --> 00:03:23,590
the left side of your mat.

60
00:03:23,590 --> 00:03:27,260
Take the left hand and
press it along the arm here

61
00:03:27,260 --> 00:03:28,900
to feel this stretch.

62
00:03:28,900 --> 00:03:32,250
And then when you feel
like you've found this,

63
00:03:32,250 --> 00:03:34,010
you're gonna drop
your right shoulder down.

64
00:03:34,010 --> 00:03:35,610
So chances are it's lifting up,

65
00:03:35,610 --> 00:03:36,950
you're gonna drop it down,

66
00:03:36,950 --> 00:03:40,000
and turn to look
past your right shoulder.

67
00:03:40,000 --> 00:03:42,150
Whoo, lots of space.

68
00:03:42,150 --> 00:03:45,231
The neck, 
the traps, the shoulders.

69
00:03:45,231 --> 00:03:46,440
Good, then release that.

70
00:03:46,440 --> 00:03:48,520
We're gonna take
it to the other side.

71
00:03:48,520 --> 00:03:51,590
We're gonna reach the left
arm over towards the right.

72
00:03:51,590 --> 00:03:53,550
Excuse me, right
hand's gonna help guide

73
00:03:53,550 --> 00:03:55,400
the arm all the way.

74
00:03:55,400 --> 00:03:59,380
A lot of us know this
stretch from, you know,

75
00:03:59,380 --> 00:04:03,560
maybe gym class or sports,

76
00:04:03,560 --> 00:04:04,960
but we're gonna
drop the shoulder down

77
00:04:04,960 --> 00:04:08,693
into socket here, and then
turn past the left shoulder.

78
00:04:09,900 --> 00:04:11,114
Breathe.

79
00:04:15,370 --> 00:04:17,990
Good, and then
slowly release, awesome.

80
00:04:17,990 --> 00:04:19,270
Fingertips are gonna come back

81
00:04:19,270 --> 00:04:21,961
to the tops of
the shoulders.

82
00:04:23,496 --> 00:04:26,950
Good, we're gonna open 
up through the chest so,

83
00:04:26,950 --> 00:04:29,320
feel this length up
through the side body.

84
00:04:29,320 --> 00:04:31,870
So we're growing long through
all four sides of the torso.

85
00:04:31,870 --> 00:04:35,710
The front, the sides, and
the back, lots of space here.

86
00:04:35,710 --> 00:04:37,870
We're gonna do a
little pranayama here

87
00:04:37,870 --> 00:04:40,820
to give us a little
energy to start moving.

88
00:04:40,820 --> 00:04:44,000
So we're gonna inhale,
turn to the right.

89
00:04:44,000 --> 00:04:47,220
We know to sit up nice and tall.

90
00:04:47,220 --> 00:04:49,020
Head over heart,
heart over pelvis.

91
00:04:49,020 --> 00:04:52,100
And then exhale, 
we rotate through center.

92
00:04:52,100 --> 00:04:54,410
Head, heart and
pelvis over to the left.

93
00:04:54,410 --> 00:04:55,910
And we're using the
elbows and the shoulders

94
00:04:55,910 --> 00:04:57,210
to help guide the movement.

95
00:04:57,210 --> 00:04:59,378
So inhale to right.

96
00:04:59,378 --> 00:05:01,460
Exhale to the left.

97
00:05:01,460 --> 00:05:03,367
Inhale to right.

98
00:05:03,367 --> 00:05:04,920
Exhale to the left.

99
00:05:04,920 --> 00:05:06,580
Now we're gonna speed it up.

100
00:05:10,365 --> 00:05:13,030
And keep the skin
of the face calm.

101
00:05:13,030 --> 00:05:14,248
Inhaling to the right.

102
00:05:14,248 --> 00:05:15,649
Exhaling to the left.

103
00:05:29,950 --> 00:05:34,260
Head, heart and pelvis,
staying in one line.

104
00:05:34,260 --> 00:05:38,420
Creating space
throughout the spine,

105
00:05:38,420 --> 00:05:42,030
the torso, massaging
the internal organs here.

106
00:05:42,030 --> 00:05:44,586
Keep the low body 
nice and heavy.

107
00:05:54,530 --> 00:05:55,858
Keep it going.

108
00:06:13,030 --> 00:06:14,490
Alright, 10 more seconds.

109
00:06:14,490 --> 00:06:18,120
See if you can find that upward
lift through the front body,

110
00:06:18,120 --> 00:06:20,109
grounding through the back body.

111
00:06:27,800 --> 00:06:30,830
And release,
relax the arms gently.

112
00:06:30,830 --> 00:06:33,370
Inhale in through both nostrils.

113
00:06:33,370 --> 00:06:35,300
Exhale through both nostrils.

114
00:06:35,300 --> 00:06:37,956
Just notice how you feel,
soft fingertips.

115
00:06:39,830 --> 00:06:43,783
Whoo, okay, here we go, coming
to all fours nice and slow.

116
00:06:45,460 --> 00:06:49,370
If the arms are a little
sore from our previous practices,

117
00:06:49,370 --> 00:06:51,150
we're working it out,
we're building strength,

118
00:06:51,150 --> 00:06:54,130
can start to
work with fists here.

119
00:06:54,130 --> 00:06:56,130
Inhaling to drop the belly.

120
00:06:57,380 --> 00:06:59,570
Creating space
through the front body.

121
00:06:59,570 --> 00:07:02,440
Exhaling to round 
through the spine.

122
00:07:02,440 --> 00:07:06,000
Think about creating space 
here through the back body.

123
00:07:06,000 --> 00:07:09,173
Good, inhale to drop the belly,
heart reaches forward.

124
00:07:10,300 --> 00:07:14,540
Exhale, use your
foundation to create that space.

125
00:07:14,540 --> 00:07:15,787
Just play.

126
00:07:16,500 --> 00:07:18,315
Inhaling, drop the belly.

127
00:07:19,770 --> 00:07:21,540
Exhale, round through the spine.

128
00:07:21,540 --> 00:07:23,800
The next time you inhale,
go ahead and inhale

129
00:07:23,800 --> 00:07:27,800
to Tabletop, nice
neutral spine here.

130
00:07:27,800 --> 00:07:30,130
And you're gonna curl
the right toes under,

131
00:07:30,130 --> 00:07:33,470
send the right toes back,
and then you're gonna slowly

132
00:07:33,470 --> 00:07:36,890
walk or slide rather,
slide the right toes

133
00:07:36,890 --> 00:07:39,360
all the way over towards
the left side of your mat,

134
00:07:39,360 --> 00:07:42,990
and then turn to
look at your left heel.

135
00:07:42,990 --> 00:07:45,720
Now use, this is a
great place to experiment,

136
00:07:45,720 --> 00:07:47,850
to practice
using the foundation,

137
00:07:47,850 --> 00:07:49,170
that which is
touching the earth,

138
00:07:49,170 --> 00:07:52,000
to really ground
and press away from

139
00:07:52,000 --> 00:07:53,650
so that you can
create more space

140
00:07:53,650 --> 00:07:57,350
and see what areas you
find can create more space

141
00:07:57,350 --> 00:08:02,000
by focusing or refocusing 
on your foundation

142
00:08:02,000 --> 00:08:03,300
and your breath as well.

143
00:08:03,300 --> 00:08:05,230
So for me, 
it's the fascia of the foot

144
00:08:05,230 --> 00:08:07,120
as I reach the right heel back.

145
00:08:07,120 --> 00:08:09,030
It's the arms as I claw 
through the fingertips,

146
00:08:09,030 --> 00:08:10,630
take pressure out of the wrists.

147
00:08:11,510 --> 00:08:13,600
As I turn to look
past my left shoulder,

148
00:08:13,600 --> 00:08:15,863
I feel that length 
in my side body.

149
00:08:17,030 --> 00:08:20,590
The right low back, even the
front of my right hip crease,

150
00:08:20,590 --> 00:08:22,163
and the psoas.

151
00:08:22,163 --> 00:08:24,750
So there's a lot there,
take a deep breath in.

152
00:08:24,750 --> 00:08:27,151
Exhale to bring it on back.

153
00:08:28,260 --> 00:08:32,470
Reset, draw the navel up and in.

154
00:08:32,470 --> 00:08:34,630
So a little center connection,

155
00:08:34,630 --> 00:08:38,220
and then left toes curl in,
we extend the left leg out.

156
00:08:38,220 --> 00:08:39,490
Reach back
through that left heel,

157
00:08:39,490 --> 00:08:41,410
and then nice and slow,
slide it over.

158
00:08:41,410 --> 00:08:43,472
Keep pressing in
to your left palm.

159
00:08:44,450 --> 00:08:47,030
And then send your gaze 
past your right shoulder,

160
00:08:47,030 --> 00:08:49,380
look at your left heel,
and same thing.

161
00:08:49,380 --> 00:08:51,400
What can you do,

162
00:08:51,400 --> 00:08:54,800
what actions can you play with

163
00:08:54,800 --> 00:08:58,240
to create more space,
and how can adding

164
00:08:58,240 --> 00:09:02,970
a conscious breath invite
that spaciousness in as well?

165
00:09:05,530 --> 00:09:06,640
And feel it out.

166
00:09:06,640 --> 00:09:10,863
Notice where you feel that
expansion and that stretch.

167
00:09:11,960 --> 00:09:13,423
That opening.

168
00:09:14,960 --> 00:09:18,150
Glorious, one more
breath here, inhale.

169
00:09:19,336 --> 00:09:20,472
Exhale.

170
00:09:21,423 --> 00:09:24,180
And then slowly release.

171
00:09:24,180 --> 00:09:26,060
Come back to all fours.

172
00:09:26,060 --> 00:09:28,550
Walk the palms forward.

173
00:09:28,550 --> 00:09:30,450
Then we're gonna slowly 
walk the knees back,

174
00:09:30,450 --> 00:09:33,120
and just gently come on to
the belly all the way down,

175
00:09:33,120 --> 00:09:34,690
all the way down,
all the way down.

176
00:09:34,690 --> 00:09:38,520
Beautiful, walk the elbows 
underneath the shoulders.

177
00:09:38,520 --> 00:09:41,100
So we've come to
Sphinx Pose before.

178
00:09:41,100 --> 00:09:44,020
Again, make sure the forearms 
are nice and parallel,

179
00:09:44,020 --> 00:09:45,500
the hands are
gonna wanna come in

180
00:09:45,500 --> 00:09:47,250
to accommodate
for tight shoulders.

181
00:09:47,250 --> 00:09:50,610
See if you can keep
them nice and parallel.

182
00:09:50,610 --> 00:09:51,960
Now dig down through the elbows,

183
00:09:51,960 --> 00:09:53,430
draw the
shoulder blades together,

184
00:09:53,430 --> 00:09:56,155
open up through the chest 
as you look forward, inhale.

185
00:09:56,155 --> 00:09:58,389
Exhale, slight tuck of the chin.

186
00:09:59,980 --> 00:10:01,550
Beautiful.

187
00:10:01,550 --> 00:10:03,193
Breathing here.

188
00:10:06,600 --> 00:10:08,820
Alright from here, we're
gonna take the left elbow

189
00:10:08,820 --> 00:10:12,510
a little bit wider and we're
gonna bring the right hand in.

190
00:10:12,510 --> 00:10:15,327
So now we're 
bringing the forearm

191
00:10:15,327 --> 00:10:17,460
of the right hand parallel 
with the front of the mat.

192
00:10:17,460 --> 00:10:19,740
Peek at me if you need to.

193
00:10:19,740 --> 00:10:22,720
Right elbow's still
underneath the right shoulder.

194
00:10:22,720 --> 00:10:27,520
I'm gonna bend my left knee,
reach back, grab my left ankle,

195
00:10:27,520 --> 00:10:29,230
and then kick back.

196
00:10:29,230 --> 00:10:31,980
Opening up through the
left shoulder, left pec.

197
00:10:31,980 --> 00:10:33,730
So I'm not trying to
grow a big pose here,

198
00:10:33,730 --> 00:10:36,722
I'm focusing on
feeling the sensation.

199
00:10:38,030 --> 00:10:41,260
Pressing down through the top
of the right foot for stability.

200
00:10:41,260 --> 00:10:43,090
Pressing away from the yoga mat.

201
00:10:43,090 --> 00:10:45,450
This is another great
example if you're collapsing,

202
00:10:45,450 --> 00:10:48,081
you're not gonna
feel supported or safe.

203
00:10:48,081 --> 00:10:49,776
But,

204
00:10:49,776 --> 00:10:53,550
with that action,
you will feel more supported

205
00:10:53,550 --> 00:10:55,530
and hopefully safe to play.

206
00:10:55,530 --> 00:10:58,240
Let's go ahead and release,
try it on the other side.

207
00:10:58,240 --> 00:11:02,200
So again, I'm gonna
bring my left form parallel

208
00:11:02,200 --> 00:11:04,060
with the front of the mat.

209
00:11:04,060 --> 00:11:06,760
And I'm still bringing left
elbow underneath the shoulder.

210
00:11:06,760 --> 00:11:08,040
And then I'll
bend my right knee,

211
00:11:08,040 --> 00:11:10,250
reach behind,
grab my right ankle,

212
00:11:10,250 --> 00:11:11,590
kick back with the right foot

213
00:11:11,590 --> 00:11:14,460
and you'll feel that opening
in your right armpit chest.

214
00:11:14,460 --> 00:11:16,431
Breathing deep here.

215
00:11:18,140 --> 00:11:20,933
With that inhale, 
breathing in to the belly.

216
00:11:20,933 --> 00:11:23,154
Exhale, kicking, kicking out.

217
00:11:24,980 --> 00:11:27,620
Good, and then slowly release.

218
00:11:27,620 --> 00:11:29,910
Draw the hands in
line with the ribcage.

219
00:11:29,910 --> 00:11:33,040
Inhale, baby Cobra,
just a baby one.

220
00:11:33,040 --> 00:11:34,319
Strengthening that back.

221
00:11:34,319 --> 00:11:36,680
And then exhale to release.

222
00:11:36,680 --> 00:11:41,560
Press up to all fours, drop
the elbows where the hands are,

223
00:11:41,560 --> 00:11:43,750
Puppy Posture as you
walk the knees back.

224
00:11:43,750 --> 00:11:45,530
Again, keep the 
forearms parallel.

225
00:11:45,530 --> 00:11:46,870
Don't let those hands come in,

226
00:11:46,870 --> 00:11:50,240
so even if it means
you don't go back as much.

227
00:11:50,240 --> 00:11:51,360
Let's start to open up,

228
00:11:51,360 --> 00:11:54,810
create space in the whole

229
00:11:54,810 --> 00:11:57,450
shoulder girdle.

230
00:11:57,450 --> 00:11:59,730
You can walk the hips,
excuse me,

231
00:11:59,730 --> 00:12:02,520
rock the hips a
little left to right here.

232
00:12:03,410 --> 00:12:06,960
Melt the heart down,
Heart to Earth Pose here.

233
00:12:06,960 --> 00:12:09,053
Inhaling deeply.

234
00:12:09,740 --> 00:12:11,641
And exhaling.

235
00:12:12,881 --> 00:12:14,010
Good.

236
00:12:14,610 --> 00:12:16,560
Draw the navel in and up.

237
00:12:16,560 --> 00:12:18,410
Slowly shift your heart forward.

238
00:12:18,410 --> 00:12:20,430
Keep the elbows where
they are, forearm Plank.

239
00:12:20,430 --> 00:12:23,070
As you curl the toes under,
we lift the knees.

240
00:12:23,070 --> 00:12:27,080
From here, see if you can
keep the forearms parallel,

241
00:12:27,080 --> 00:12:30,123
but if it feels more stable
to interlace the fingertips

242
00:12:30,123 --> 00:12:31,900
and bring them together,
if that's how you're used

243
00:12:31,900 --> 00:12:34,550
to practicing and 
you're craving it, go there.

244
00:12:34,550 --> 00:12:36,930
'Cause we're here for ten.

245
00:12:36,930 --> 00:12:39,140
Nine, press away
from the yoga mat.

246
00:12:39,140 --> 00:12:42,264
Eight, seven, six,

247
00:12:42,264 --> 00:12:44,280
five, four.

248
00:12:44,280 --> 00:12:48,930
Three, two, one, blast
off to space, just kidding.

249
00:12:48,930 --> 00:12:50,930
Lower the knees,
release the arms.

250
00:12:50,930 --> 00:12:52,620
Let's bring the
hands back to the earth.

251
00:12:52,620 --> 00:12:55,264
Curl the toes under, 
peel the hips up high and back,

252
00:12:55,264 --> 00:12:56,543
Downward Facing Dog.

253
00:12:56,543 --> 00:12:59,323
Take a deep breath in
here as you pedal the feet,

254
00:12:59,323 --> 00:13:02,320
bend the knees, work it out.

255
00:13:02,320 --> 00:13:03,472
Exhale.

256
00:13:04,349 --> 00:13:07,380
Inhale, carve a line with 
the nose to look forward.

257
00:13:07,380 --> 00:13:09,450
Exhale, make your 
way to the top.

258
00:13:09,450 --> 00:13:13,830
Feet flush together or 
hip width apart, (chuckles)

259
00:13:13,830 --> 00:13:14,830
your choice.

260
00:13:14,830 --> 00:13:16,689
Toes pointing forward.

261
00:13:17,550 --> 00:13:21,130
Slight bend in the knees,
clasp opposite elbow

262
00:13:21,130 --> 00:13:24,110
with opposite hand and then
let the weight of your head,

263
00:13:24,110 --> 00:13:26,407
your shoulders,
the torso hang over

264
00:13:26,407 --> 00:13:29,360
as you root through all
four corners of the feet

265
00:13:29,360 --> 00:13:32,763
and find a gentle
sway side to side.

266
00:13:33,450 --> 00:13:37,170
Mmm, creating all this 
yummy space in the low back

267
00:13:37,170 --> 00:13:38,590
after all this awesome work

268
00:13:38,590 --> 00:13:41,330
you've been
doing here on the mat.

269
00:13:41,330 --> 00:13:42,917
Balancing it out.

270
00:13:44,540 --> 00:13:46,454
You gotta bring the breath.

271
00:13:52,055 --> 00:13:54,340
Good, and when you're ready,
release the arms,

272
00:13:54,340 --> 00:13:56,890
and let's begin to
slowly roll it up.

273
00:13:56,890 --> 00:13:58,587
Enjoy the ride.

274
00:14:03,020 --> 00:14:08,334
Your best and most beautiful
Mountain Pose here, stand tall.

275
00:14:11,650 --> 00:14:13,432
Feel your breath.

276
00:14:15,790 --> 00:14:18,700
And then when you're ready,
stretch the hands,

277
00:14:18,700 --> 00:14:21,860
so spread the fingertips really
wide here to exaggerate it,

278
00:14:21,860 --> 00:14:23,450
create lots of space
between the fingers.

279
00:14:23,450 --> 00:14:25,780
As you inhale,
reach all the way up.

280
00:14:25,780 --> 00:14:28,060
Imagine you're holding
a big beach ball here.

281
00:14:28,060 --> 00:14:29,670
Thumbs back, pinkies forward.

282
00:14:29,670 --> 00:14:32,320
Then you're gonna take
that big ball up and overhead,

283
00:14:32,320 --> 00:14:34,860
so careful not to have
too narrow of a grip here.

284
00:14:34,860 --> 00:14:35,940
Nice and wide.

285
00:14:35,940 --> 00:14:38,320
You're gonna take it up
and over towards the left here

286
00:14:38,320 --> 00:14:40,399
as you bump the
hips to the right.

287
00:14:42,110 --> 00:14:43,720
And then all the
way back to center,

288
00:14:43,720 --> 00:14:45,230
up and over to the right

289
00:14:45,230 --> 00:14:47,270
as you bump the
hips to the left.

290
00:14:49,107 --> 00:14:52,100
Then all the way back to center,
inhale, look up.

291
00:14:52,100 --> 00:14:55,703
Exhale slow and steady,
Forward Fold all the way down.

292
00:14:57,050 --> 00:14:59,060
Inhale, lifts you up halfway.

293
00:14:59,060 --> 00:15:02,090
Lots of space between 
the ears and the shoulders.

294
00:15:02,090 --> 00:15:05,430
And then exhale
to soften and fold.

295
00:15:05,430 --> 00:15:07,230
Bend the knees, plant the palms,

296
00:15:07,230 --> 00:15:10,070
step one foot back,
then the other, Plank Pose.

297
00:15:10,070 --> 00:15:14,350
Walk the toes
super wide, inhale in.

298
00:15:14,350 --> 00:15:16,420
Exhale, Downward Facing Dog.

299
00:15:16,420 --> 00:15:18,140
So, feet are nice and wide.

300
00:15:18,140 --> 00:15:20,880
Now turn the toes in slightly.

301
00:15:20,880 --> 00:15:23,110
Exaggerate this
external rotation

302
00:15:23,110 --> 00:15:24,210
of the upper arm bones.

303
00:15:24,210 --> 00:15:27,800
So we have the external
rotation of the upper arm bones

304
00:15:27,800 --> 00:15:30,740
and then the inner
rotation of the thigh bone,

305
00:15:30,740 --> 00:15:32,920
so two opposites again.

306
00:15:32,920 --> 00:15:34,558
Take a deep breath in here.

307
00:15:35,510 --> 00:15:39,060
Then exhale, slowly
lower to the knees.

308
00:15:39,060 --> 00:15:42,570
Walk the hands in
line with the shoulders,

309
00:15:42,570 --> 00:15:44,860
wrists underneath the shoulders,
excuse me.

310
00:15:44,860 --> 00:15:46,410
And here we go,
we're gonna inhale,

311
00:15:46,410 --> 00:15:48,530
kick the right foot
up towards the sky,

312
00:15:48,530 --> 00:15:50,173
keep the right knee bent.

313
00:15:51,520 --> 00:15:53,710
Open up the chest.

314
00:15:53,710 --> 00:15:56,187
Inhale, look forward again.

315
00:15:56,187 --> 00:15:56,990
Beautiful, exhale.

316
00:15:56,990 --> 00:15:59,120
Draw your navel up to
your spine for stability

317
00:15:59,120 --> 00:16:02,200
as you maybe reach
your left arm back

318
00:16:02,200 --> 00:16:04,480
to grab the top
of the right foot.

319
00:16:04,480 --> 00:16:06,960
And then we'll kick out
from here using the ground

320
00:16:06,960 --> 00:16:10,040
as we have been
practicing to really root down

321
00:16:10,040 --> 00:16:12,330
and lift out of to kick

322
00:16:12,330 --> 00:16:14,950
the right foot back 
and heart forward.

323
00:16:14,950 --> 00:16:17,891
Creating space
through the front body.

324
00:16:17,891 --> 00:16:19,204
Inhale in.

325
00:16:20,009 --> 00:16:23,433
And exhale to release, 
nice and slow with control.

326
00:16:24,570 --> 00:16:26,640
Beautiful, same
thing on the other side.

327
00:16:26,640 --> 00:16:29,479
Let's play, kick the left
foot up, breathe in.

328
00:16:29,479 --> 00:16:34,060
Exhale. Use that contraction to
really draw the navel up and in.

329
00:16:34,060 --> 00:16:35,520
Right hand reaches around.

330
00:16:35,520 --> 00:16:38,140
Maybe grabs the top
of the left foot.

331
00:16:38,140 --> 00:16:40,253
Can always just
work with the foot here.

332
00:16:41,120 --> 00:16:42,688
Both hands on the ground.

333
00:16:44,090 --> 00:16:47,810
Then use your
foundation to really root from,

334
00:16:47,810 --> 00:16:50,900
so grow from those roots as
you inhale, open the chest.

335
00:16:50,900 --> 00:16:52,760
Create space in the front body.

336
00:16:52,760 --> 00:16:55,333
Inhale, front line's 
nice and open.

337
00:16:56,220 --> 00:16:58,923
Exhale, connect to your center.

338
00:16:59,920 --> 00:17:02,930
Inhale in again,
maybe kick a little more.

339
00:17:02,930 --> 00:17:06,003
And then with control, 
exhale, release everything.

340
00:17:07,270 --> 00:17:10,150
Alright, walk the hands forward,
curl the toes under,

341
00:17:10,150 --> 00:17:11,840
send the hips up high and back.

342
00:17:11,840 --> 00:17:13,193
Inhale in deeply.

343
00:17:14,120 --> 00:17:16,383
As you exhale,
just let it all go.

344
00:17:18,210 --> 00:17:21,110
Good, inhale,
lift the right leg up high.

345
00:17:21,110 --> 00:17:23,450
Exhale, step it all
the way up into your lunge.

346
00:17:23,450 --> 00:17:26,040
Pivot on the
back foot, Warrior I.

347
00:17:26,040 --> 00:17:29,740
Big breath as you take your
big beach ball up and overhead.

348
00:17:29,740 --> 00:17:32,078
So nice wide

349
00:17:32,078 --> 00:17:34,860
grip on the ball, (laughs)
up over head,

350
00:17:34,860 --> 00:17:36,290
not too small.

351
00:17:36,290 --> 00:17:37,850
Give yourself some space.

352
00:17:37,850 --> 00:17:39,620
Front knee over front ankle.

353
00:17:39,620 --> 00:17:41,350
Legs are strong.

354
00:17:41,350 --> 00:17:44,310
Lengthening the tailbone 
down as you lift the heart up.

355
00:17:44,310 --> 00:17:45,699
Inhale in here.

356
00:17:45,699 --> 00:17:48,840
Exhale, Warrior II, 
take up space.

357
00:17:48,840 --> 00:17:50,410
So imagine energy really

358
00:17:50,410 --> 00:17:53,216
kind of going
beyond the fingertips here

359
00:17:53,216 --> 00:17:56,270
as you spread the
fingertips nice and wide,

360
00:17:56,270 --> 00:17:58,800
drop the shoulders,
and lift the heart.

361
00:17:58,800 --> 00:18:01,030
Look forward, inhale in.

362
00:18:01,030 --> 00:18:03,650
Exhale, Reverse Warrior, 
straighten the front leg.

363
00:18:03,650 --> 00:18:06,740
Reach up and back
with the right arm.

364
00:18:06,740 --> 00:18:09,540
And then exhale, take up space
here in this transition today

365
00:18:09,540 --> 00:18:14,240
as you cartwheel all the way
forward and into your twist.

366
00:18:14,240 --> 00:18:16,940
Big inhale to reach 
the right fingertips up,

367
00:18:16,940 --> 00:18:19,021
send the left heel back.

368
00:18:19,021 --> 00:18:21,490
And exhale, right hand 
to the earth.

369
00:18:21,490 --> 00:18:23,790
Step the right toes back,
belly to Cobra

370
00:18:23,790 --> 00:18:26,370
or Chaturanga to
Upward Facing Dog.

371
00:18:26,370 --> 00:18:30,330
Use your breath to open
the chest, to open the heart.

372
00:18:30,330 --> 00:18:34,520
As you breathe in,
follow the breath

373
00:18:34,520 --> 00:18:36,740
to send the hips
up high and back,

374
00:18:36,740 --> 00:18:39,102
Downward Facing Dog
as you breathe out.

375
00:18:45,440 --> 00:18:48,350
Alright, inhale, 
lift the left leg up high.

376
00:18:48,350 --> 00:18:50,490
Exhale, step it all the way up.

377
00:18:50,490 --> 00:18:53,560
Pivot on the
back foot, Warrior I.

378
00:18:53,560 --> 00:18:56,460
With your big inhale,
fingertips reach up,

379
00:18:56,460 --> 00:18:58,100
big beach ball up and overhead.

380
00:18:58,100 --> 00:19:00,036
Thumbs back, pinkies forward.

381
00:19:01,110 --> 00:19:02,580
Front knee is over front ankle.

382
00:19:02,580 --> 00:19:05,220
I'm pressing into the 
outer edge of my back foot.

383
00:19:05,220 --> 00:19:07,750
Legs are charged.

384
00:19:07,750 --> 00:19:09,532
Face is calm.

385
00:19:11,470 --> 00:19:15,070
Hang on to your focus as
you open it up, Warrior II.

386
00:19:15,070 --> 00:19:16,384
Pull the pinkies back.

387
00:19:16,384 --> 00:19:18,854
Head over heart, 
heart over pelvis.

388
00:19:20,323 --> 00:19:21,280
Breathing.

389
00:19:21,280 --> 00:19:22,970
Take up space but again,

390
00:19:22,970 --> 00:19:27,123
imagine your fingertips being
pulled in opposite directions.

391
00:19:29,450 --> 00:19:31,470
And then straighten
the front leg, inhale,

392
00:19:31,470 --> 00:19:33,750
reach the left fingertips
all the way up first.

393
00:19:33,750 --> 00:19:37,000
Create space in the left side
waist and then all the way back.

394
00:19:37,000 --> 00:19:38,488
Nice and long in the neck,

395
00:19:38,488 --> 00:19:41,200
lots of integrity there 
as you inhale in.

396
00:19:41,200 --> 00:19:44,220
Exhale, take up as much
space as possible, baby,

397
00:19:44,220 --> 00:19:48,030
as you cartwheel all
the way into your twist,

398
00:19:48,030 --> 00:19:49,760
pivoting on the back foot.

399
00:19:49,760 --> 00:19:52,080
Big inhale lifts
the left fingertips up,

400
00:19:52,080 --> 00:19:53,728
squeeze the left knee in.

401
00:19:54,500 --> 00:19:56,870
And then exhale, 
left hand to the ground.

402
00:19:56,870 --> 00:19:59,130
Beautiful. Plant the palms, 
step it back.

403
00:19:59,130 --> 00:20:02,540
Belly to Cobra or Chaturanga
to Upward Facing Dog.

404
00:20:02,540 --> 00:20:05,223
Using that inhale
to open your heart.

405
00:20:06,250 --> 00:20:08,090
And using the exhale

406
00:20:08,090 --> 00:20:11,560
to meet me in Downward
Facing Dog, beautiful.

407
00:20:11,560 --> 00:20:12,952
Deep breath in.

408
00:20:13,893 --> 00:20:15,778
Long breath out.

409
00:20:17,590 --> 00:20:19,940
One more time,
inhale lots of love in.

410
00:20:19,940 --> 00:20:21,697
Claw through the fingertips.

411
00:20:22,667 --> 00:20:24,397
Exhale lots of love out.

412
00:20:25,370 --> 00:20:27,320
Good, bend the knees, inhale.

413
00:20:27,320 --> 00:20:29,720
Carve a line with the
nose to look forward.

414
00:20:29,720 --> 00:20:31,893
Exhale, make your 
way to the top.

415
00:20:32,790 --> 00:20:35,543
Inhale, lift up halfway.

416
00:20:36,419 --> 00:20:38,432
Exhale to soften and fold.

417
00:20:39,660 --> 00:20:41,690
Bend the knees, 
send the hips back.

418
00:20:41,690 --> 00:20:44,410
Chair Pose, send the 
fingertips forward.

419
00:20:44,410 --> 00:20:47,330
Here we go, nice and low,
dig in to the heels.

420
00:20:47,330 --> 00:20:48,750
Hip creases pull back.

421
00:20:48,750 --> 00:20:51,840
Big beach ball here
so you have lots of space.

422
00:20:51,840 --> 00:20:52,790
Inhale in.

423
00:20:52,790 --> 00:20:55,220
Exhale, root to rise,
straighten the legs,

424
00:20:55,220 --> 00:20:56,580
reach for the sky.

425
00:20:56,580 --> 00:20:59,350
And hands are gonna
float down to the heart here.

426
00:20:59,350 --> 00:21:02,344
When they do, take a
second to observe the breath.

427
00:21:09,590 --> 00:21:11,460
Then we're gonna
turn over one shoulder

428
00:21:11,460 --> 00:21:14,270
and we're gonna take
up some space by bringing

429
00:21:14,270 --> 00:21:17,373
the legs nice
and wide on the mat.

430
00:21:18,450 --> 00:21:22,060
And toes can point
forward to the edge of your mat.

431
00:21:22,060 --> 00:21:23,870
We're gonna press
into the knife edge,

432
00:21:23,870 --> 00:21:26,290
the outer edge of the feet.

433
00:21:26,290 --> 00:21:28,060
Draw energy up from the arches.

434
00:21:28,060 --> 00:21:30,620
And then inhale,
fingertips go down to come up,

435
00:21:30,620 --> 00:21:33,700
we're gonna come in to
Star Pose, so it's a big X.

436
00:21:33,700 --> 00:21:35,807
Talk about taking up space here.

437
00:21:38,580 --> 00:21:42,110
So pull the backs and
the hands back just a bit.

438
00:21:42,110 --> 00:21:45,033
Open up through this area
that we have been tending to.

439
00:21:46,070 --> 00:21:49,730
Getting a healthy flow of lymph.

440
00:21:49,730 --> 00:21:52,140
Also releasing buildup

441
00:21:52,140 --> 00:21:54,360
of stress and
tension around the neck,

442
00:21:54,360 --> 00:21:57,850
the shoulders, even the ribcage.

443
00:22:00,000 --> 00:22:03,970
Close your eyes here and
just a little contemplation

444
00:22:04,900 --> 00:22:09,680
for this practice
of taking up space.

445
00:22:09,680 --> 00:22:12,360
If the arms get tired,
you're not alone.

446
00:22:12,360 --> 00:22:14,990
Breathing here,
lifting the ribcage up, up, up.

447
00:22:14,990 --> 00:22:17,720
Lifting your heart.
We're not here long.

448
00:22:17,720 --> 00:22:19,390
You got this.

449
00:22:19,390 --> 00:22:21,488
Length in the back of the neck.

450
00:22:22,690 --> 00:22:23,889
Inhale in.

451
00:22:24,818 --> 00:22:26,469
Exhale, hands to heart.

452
00:22:27,640 --> 00:22:29,593
Good. Inhale in again.

453
00:22:30,303 --> 00:22:32,793
Exhale, relax the 
shoulders down.

454
00:22:34,080 --> 00:22:37,470
Inhale in, lift the heart,
the sternum up to the thumbs.

455
00:22:37,470 --> 00:22:40,970
Feel that connection of your
thumbs on your heart center,

456
00:22:40,970 --> 00:22:43,139
you might even
feel your heart beat.

457
00:22:44,380 --> 00:22:46,040
Then soft bend in the knees,

458
00:22:46,040 --> 00:22:47,750
you're gonna bring your heels

459
00:22:47,750 --> 00:22:51,750
a little bit wider than 
your toes, so toes turn in.

460
00:22:51,750 --> 00:22:55,440
And Standing Wide-Legged 
Forward Fold, so therapeutic.

461
00:22:55,440 --> 00:22:59,140
Soft bend in the knees as
we send the hip creases back.

462
00:22:59,140 --> 00:23:02,280
And today, we'll move
through that flat back position

463
00:23:02,280 --> 00:23:05,300
so you can take a breath
at that flat back position,

464
00:23:05,300 --> 00:23:06,920
and then find
your version today.

465
00:23:06,920 --> 00:23:10,640
So you might use your blanket
to bring the earth up to you.

466
00:23:10,640 --> 00:23:13,623
If you have blocks or books,
you might use them here.

467
00:23:14,920 --> 00:23:17,279
Maybe fingertips
come into the earth.

468
00:23:19,010 --> 00:23:23,860
Strong legs, full conscious
breath here guiding the way.

469
00:23:23,860 --> 00:23:25,720
Maybe the hands
come all the way down.

470
00:23:25,720 --> 00:23:29,190
And maybe even we are
able to walk the hands

471
00:23:29,190 --> 00:23:32,760
with practice in line
with the arches of the feet.

472
00:23:32,760 --> 00:23:37,120
Maintain an external
rotation in the upper arm bones

473
00:23:37,120 --> 00:23:40,490
and maybe one day bring the
crown of the head to the earth.

474
00:23:40,490 --> 00:23:43,313
We're working in your
variation today fully.

475
00:23:47,630 --> 00:23:50,455
Breathing into all
four sides of the torso.

476
00:23:55,460 --> 00:23:57,497
Creating space.

477
00:23:58,833 --> 00:24:01,669
Owning it,
owning where we are today.

478
00:24:06,130 --> 00:24:09,404
Take one more breath
wherever you are, nice and easy.

479
00:24:12,860 --> 00:24:14,260
Then start with the feet.

480
00:24:14,260 --> 00:24:17,720
Connect all four corners 
down to the earth.

481
00:24:17,720 --> 00:24:20,210
We draw energy up 
through the arches,

482
00:24:20,210 --> 00:24:23,460
through the inseam
until we get to the belly,

483
00:24:23,460 --> 00:24:25,310
we connect with the core,
help the guide the way

484
00:24:25,310 --> 00:24:27,390
as we bring the
hands back to heart center

485
00:24:27,390 --> 00:24:29,947
and slowly rise back up.

486
00:24:31,180 --> 00:24:34,343
Star Pose, inhale,
send the fingertips out.

487
00:24:35,570 --> 00:24:37,506
Exhale, stay here.

488
00:24:38,920 --> 00:24:40,894
Twice more, inhale.

489
00:24:42,390 --> 00:24:45,260
Take up space and exhale.

490
00:24:46,990 --> 00:24:49,220
You are more than
worthy of this space.

491
00:24:49,220 --> 00:24:51,520
Own it, here we go,
one last breath.

492
00:24:55,320 --> 00:24:57,480
Good, float the palms together.

493
00:24:57,480 --> 00:25:00,510
You can hop the feet
together here if that's your jam

494
00:25:00,510 --> 00:25:03,767
or slowly inch 
the heels and the toes

495
00:25:03,767 --> 00:25:05,650
back to Mountain Pose.

496
00:25:05,650 --> 00:25:07,280
That's where we'll meet.

497
00:25:07,280 --> 00:25:09,620
Relax the hands
gently at your sides.

498
00:25:09,620 --> 00:25:12,056
We'll walk to the
front of the mat here.

499
00:25:14,290 --> 00:25:15,760
Hmm, good.

500
00:25:15,760 --> 00:25:18,850
On an inhale,
reach for the sky.

501
00:25:18,850 --> 00:25:20,903
On an exhale, fold it down.

502
00:25:21,800 --> 00:25:23,810
Fingertips come to the
mat here, check it out.

503
00:25:23,810 --> 00:25:25,110
We're gonna lift the heels

504
00:25:25,110 --> 00:25:27,560
and drop your
center all the way down

505
00:25:27,560 --> 00:25:30,323
into a crouched position.

506
00:25:30,323 --> 00:25:32,570
That's right, 
a crouched position.

507
00:25:32,570 --> 00:25:35,580
So heels are lifted, you can
keep the feet hip width apart

508
00:25:35,580 --> 00:25:37,510
or if you wanna
challenge yourself,

509
00:25:37,510 --> 00:25:38,810
if it feels right in your body,

510
00:25:38,810 --> 00:25:40,230
it's not gonna feel
right for everyone,

511
00:25:40,230 --> 00:25:41,070
I'll tell you that right now,

512
00:25:41,070 --> 00:25:43,976
you can bring the 
feet together, really together.

513
00:25:43,976 --> 00:25:45,419
Then lift the heels.

514
00:25:47,180 --> 00:25:48,905
So we're focused on sensation

515
00:25:48,905 --> 00:25:51,380
and creating
spaciousness in the body

516
00:25:51,380 --> 00:25:54,285
so that when we get off
the mat we can move and groove

517
00:25:54,285 --> 00:25:57,830
and live and learn
and serve with more ease.

518
00:25:57,830 --> 00:25:59,320
So don't get too caught up in,

519
00:25:59,320 --> 00:26:01,220
"Oh, I wanna get 
my feet together," you know?

520
00:26:01,220 --> 00:26:03,722
Just, let's come
into this crouch position

521
00:26:03,722 --> 00:26:08,230
and feel this spaciousness 
in the low back.

522
00:26:08,230 --> 00:26:09,570
The whole back really.

523
00:26:09,570 --> 00:26:13,184
And in the fascia of the foot.

524
00:26:14,660 --> 00:26:16,510
And from there,

525
00:26:16,510 --> 00:26:20,390
we're gonna draw some
energy up from the pelvic floor

526
00:26:20,390 --> 00:26:22,871
and come on to the fingertips.

527
00:26:24,680 --> 00:26:29,360
And then from there, we'll
revisit this maybe another day

528
00:26:29,360 --> 00:26:31,170
if it's not right
for you, but from there,

529
00:26:31,170 --> 00:26:35,530
you might lift one
hand up and then the other

530
00:26:36,840 --> 00:26:39,010
into a little toe stand.

531
00:26:39,010 --> 00:26:40,510
So we're either
staying in a crouch

532
00:26:40,510 --> 00:26:42,250
or we're practicing
a little toe stand.

533
00:26:42,250 --> 00:26:44,555
Just getting some
fun things to play with

534
00:26:44,555 --> 00:26:46,750
as we create space.

535
00:26:46,750 --> 00:26:50,883
But remembering that our
goal is to be in the sensation.

536
00:26:52,020 --> 00:26:54,675
And then follow the sensation.

537
00:26:56,180 --> 00:26:58,513
That keeps me in
a state of play.

538
00:26:59,710 --> 00:27:02,120
Alright, let that go.

539
00:27:02,120 --> 00:27:05,980
Use the hands to come all
the way back on to the bum.

540
00:27:05,980 --> 00:27:08,940
Center your bum in
the center of your mat.

541
00:27:08,940 --> 00:27:10,740
Then reach the fingertips forward

542
00:27:10,740 --> 00:27:15,710
as you slowly, slowly, slowly,
one vertebrae at a time here,

543
00:27:15,710 --> 00:27:17,340
roll it down.

544
00:27:17,340 --> 00:27:21,010
Controlling the muscles
in the center of the body

545
00:27:21,010 --> 00:27:23,300
until you come all 
the way down to the ground.

546
00:27:23,300 --> 00:27:25,130
We'll take a big full 
body stretch here

547
00:27:25,130 --> 00:27:27,520
reaching the arms all 
the way up and overhead.

548
00:27:27,520 --> 00:27:31,620
Point and flex the feet,
rotate the ankles.

549
00:27:31,620 --> 00:27:34,311
Rotate the wrists too 
if that feels good.

550
00:27:39,470 --> 00:27:41,560
Then slowly
float the hands down,

551
00:27:41,560 --> 00:27:42,700
palms on the earth.

552
00:27:42,700 --> 00:27:46,213
We'll lift the knees back up,
soles of the feet on the mat.

553
00:27:48,090 --> 00:27:51,030
So opening up through
the front line here again.

554
00:27:51,030 --> 00:27:53,980
Finding space as we press into
all four corners of the feet.

555
00:27:53,980 --> 00:27:56,750
Press into the hands,
and slowly begin

556
00:27:56,750 --> 00:27:59,540
to lift the hip points 
up towards the sky.

557
00:27:59,540 --> 00:28:02,660
Crawl the shoulder
blades underneath you.

558
00:28:02,660 --> 00:28:05,230
Bridge pose, shins forward.

559
00:28:05,230 --> 00:28:07,580
Hip points lifting.

560
00:28:07,580 --> 00:28:10,960
Chest lifts to the chin
and the chin lifts to the sky.

561
00:28:10,960 --> 00:28:15,036
It's almost as if you're
feeling as though you could tear

562
00:28:15,036 --> 00:28:17,200
the center of your yoga mat.

563
00:28:17,200 --> 00:28:19,640
So tearing the
mat into two pieces,

564
00:28:19,640 --> 00:28:23,100
that's how strong the
connection is in the feet.

565
00:28:23,100 --> 00:28:26,890
Can take the bind by
interlacing the fingertips.

566
00:28:26,890 --> 00:28:30,669
Still creating space in the chest,

567
00:28:30,669 --> 00:28:31,920
the shoulders.

568
00:28:31,920 --> 00:28:33,197
Inhale in.

569
00:28:34,805 --> 00:28:38,400
And exhale to slowly release.

570
00:28:38,400 --> 00:28:41,440
Make your way all the
way back down to the earth.

571
00:28:41,440 --> 00:28:45,320
Open the knees wide,
Reclined Cobbler's pose.

572
00:28:45,320 --> 00:28:48,000
Let the hands rest
gently on the belly.

573
00:28:48,000 --> 00:28:53,143
Feel your inhale,
the belly rises.

574
00:28:54,730 --> 00:28:57,460
And feel out your exhale

575
00:28:57,460 --> 00:29:01,180
as the belly slowly falls,
close your eyes.

576
00:29:16,225 --> 00:29:19,530
Then bring the fingertips to
the outer edges of the legs.

577
00:29:19,530 --> 00:29:22,290
Close the knees slowly.

578
00:29:22,290 --> 00:29:24,610
Hug both legs up 
towards the chest.

579
00:29:24,610 --> 00:29:27,603
You can rock around a little
bit here if it feels good.

580
00:29:28,800 --> 00:29:31,599
Massaging the low back.

581
00:29:33,700 --> 00:29:36,220
Maybe taking knees

582
00:29:36,220 --> 00:29:38,800
one way in a circular motion

583
00:29:38,800 --> 00:29:40,863
and then the other.

584
00:29:42,335 --> 00:29:44,641
Palms on the kneecaps.

585
00:29:49,360 --> 00:29:51,870
Then hug the right knee in,
send the left leg out long.

586
00:29:51,870 --> 00:29:53,624
Take a deep breath in.

587
00:29:53,624 --> 00:29:55,380
Exhale, supine twist.

588
00:29:55,380 --> 00:29:57,640
Guide the right knee
over towards the left side

589
00:29:57,640 --> 00:29:59,065
of your yoga mat.

590
00:30:01,640 --> 00:30:04,440
And open up
through your right wing.

591
00:30:04,440 --> 00:30:06,653
Maybe turn on
towards your right ear.

592
00:30:07,630 --> 00:30:10,177
Breathe deep into your belly.

593
00:30:12,180 --> 00:30:15,416
And breathe out,
letting something go.

594
00:30:19,800 --> 00:30:21,633
Inhale in again.

595
00:30:24,260 --> 00:30:27,190
And in the twist,
have an opportunity here

596
00:30:27,190 --> 00:30:31,540
always on the exhale to
let go of maybe something

597
00:30:31,540 --> 00:30:35,488
that is just no
longer serving you.

598
00:30:35,488 --> 00:30:39,060
Maybe it had a purpose once
before and you can honor that

599
00:30:39,060 --> 00:30:43,390
and then use a nice 
exhale as an opportunity

600
00:30:43,390 --> 00:30:46,693
to let it go, 
say thank you and let it go.

601
00:30:48,534 --> 00:30:50,563
And come back to center.

602
00:30:51,750 --> 00:30:54,220
Hug the left knee
all the way up and in.

603
00:30:54,220 --> 00:30:57,210
Right leg extends, inhale.

604
00:30:57,210 --> 00:30:59,190
Exhale to the twist.

605
00:30:59,190 --> 00:31:02,680
Same thing, opening up
now through your left wing,

606
00:31:02,680 --> 00:31:04,765
turning on your left shoulder.

607
00:31:07,510 --> 00:31:10,040
Inhaling, feeling all four sides

608
00:31:10,040 --> 00:31:12,563
of the torso
receive that breath.

609
00:31:13,920 --> 00:31:16,997
And then exhaling
to let something go.

610
00:31:21,590 --> 00:31:23,393
Inhale in.

611
00:31:26,158 --> 00:31:31,613
And exhale, letting go
of that which no longer serves

612
00:31:32,990 --> 00:31:36,097
so that you can create space

613
00:31:37,333 --> 00:31:40,204
for the incoming gifts.

614
00:31:41,760 --> 00:31:43,656
One more breath in.

615
00:31:45,550 --> 00:31:48,140
Seriously, this exhale,
nice conscious exhale,

616
00:31:48,140 --> 00:31:51,650
opportunity to get
rid of some old clothes,

617
00:31:51,650 --> 00:31:54,690
old shoes, things that
no longer fit in your life

618
00:31:54,690 --> 00:31:59,140
to make room for the
next bits and pieces

619
00:31:59,140 --> 00:32:00,826
you wanna try on.

620
00:32:02,290 --> 00:32:04,170
In other words, thank you, next.

621
00:32:04,170 --> 00:32:07,153
Okay, here we go. (laughs)
Come back to center.

622
00:32:08,520 --> 00:32:11,350
And if you want, let's
do a little Happy Baby here

623
00:32:11,350 --> 00:32:13,110
before we extend
the legs out long.

624
00:32:13,110 --> 00:32:14,960
So grab the outer
edges of the feet,

625
00:32:14,960 --> 00:32:17,753
lengthen the tailbone towards
the front edge of the mat.

626
00:32:18,690 --> 00:32:20,409
Deep breath in.

627
00:32:20,409 --> 00:32:22,537
Long breath out.

628
00:32:23,900 --> 00:32:27,373
And when you're ready,
extending the legs out long.

629
00:32:28,660 --> 00:32:31,904
Allowing the arms 
to rest gently

630
00:32:33,643 --> 00:32:34,660
at your side.

631
00:32:34,660 --> 00:32:38,600
Maybe you take your blanket,
bring it underneath the head

632
00:32:38,600 --> 00:32:40,810
or underneath the knees.

633
00:32:45,870 --> 00:32:49,261
Coming in to relaxation.

634
00:32:53,598 --> 00:32:56,085
Allowing the benefits,

635
00:32:56,085 --> 00:33:00,280
the myriad of
benefits this practice,

636
00:33:00,280 --> 00:33:03,143
working on so
many different levels,

637
00:33:04,700 --> 00:33:08,505
allowing it all to
kind of come together

638
00:33:09,699 --> 00:33:12,380
here in the Corpse Pose.

639
00:33:12,380 --> 00:33:14,210
Receiving the benefits

640
00:33:14,210 --> 00:33:17,972
and the nutrients of
this amazing practice.

641
00:33:19,880 --> 00:33:24,140
Simply allowing here
in the final posture,

642
00:33:24,140 --> 00:33:26,023
you don't have to do anything.

643
00:33:28,500 --> 00:33:30,240
Take a deep breath in.

644
00:33:30,240 --> 00:33:32,100
And use your next exhale

645
00:33:32,100 --> 00:33:36,960
as one final full opportunity
to let everything go.

646
00:33:36,960 --> 00:33:39,050
Relaxing the weight of
your body completely

647
00:33:39,050 --> 00:33:41,037
and fully into the earth.

648
00:34:17,560 --> 00:34:20,588
And just a couple of
more quiet moments here

649
00:34:22,240 --> 00:34:24,183
to just be.

650
00:34:34,600 --> 00:34:38,253
And as you're ready, gently
begin to deepen your breath.

651
00:34:42,530 --> 00:34:47,290
Start to rub your
thumbprint on your index finger,

652
00:34:47,290 --> 00:34:49,180
middle finger,
ring finger, pinky.

653
00:34:49,180 --> 00:34:52,930
And just move back and forth
there as you invite some energy

654
00:34:52,930 --> 00:34:56,888
back to the toes,
wiggling the toes as well.

655
00:35:02,591 --> 00:35:05,491
Then we'll bring
the hands together.

656
00:35:05,491 --> 00:35:09,407
Thumbs right up to the
forehead or that third eye.

657
00:35:11,500 --> 00:35:14,383
We'll take a final
breath in here together.

658
00:35:15,430 --> 00:35:17,240
Inhale, lots of love in.

659
00:35:17,240 --> 00:35:20,300
Make space for all the love

660
00:35:20,300 --> 00:35:22,420
that you're worthy of.

661
00:35:22,420 --> 00:35:25,710
Get ready to receive incoming.

662
00:35:28,890 --> 00:35:33,760
And of course, take it
upon yourself to exhale

663
00:35:33,760 --> 00:35:36,105
lots of love out. Spread love.

664
00:35:38,030 --> 00:35:39,574
And we'll keep it going.

665
00:35:40,780 --> 00:35:43,150
Whoo hoo, almost
to the halfway mark.

666
00:35:43,150 --> 00:35:44,760
I can't wait to
see you tomorrow.

667
00:35:44,760 --> 00:35:47,654
Until then, take good care.

668
00:35:47,654 --> 00:35:48,984
Namaste.

669
00:35:50,677 --> 00:35:54,992
(bright upbeat piano music)