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- What's up party people?

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Welcome to BREATH,
your 30 day yoga journey.

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It's Day 15, we've made
it to the halfway mark.

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Hop into something
comfy and let's enter.

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(bright upbeat piano music)

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Okie doke my friends,

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let's begin today's 
practice standing.

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Come to the center of your
mat and just take a second,

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to just loop the shoulders 
forward, up and back

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a couple of times
here as you land, Day 15.

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Wow. We're halfway through.

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Today's practice,
an opportunity to enter.

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See each inhale perhaps
as an opportunity, right,

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to arrive, and now
here at the halfway mark,

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Benji, Benji.

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I think it's Wim Hof that says,

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"The breath is a door," right?

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We think of 
each inhale as an

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opening of a door,

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To go where? 
I don't know.

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You tell me.
How about inside for now?

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So let's bring the
hands to the belly.

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Stand nice and tall.

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Just take a second to
take a couple full inhalations

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and exhalations. Landing here
again in the present moment.

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Using that inhalation to

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create space, expansion.

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And using the exhale to soften

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and then return.

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Alright, then go ahead and
release the fingertips down.

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So in celebration of the halfway mark,

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we are going to begin

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with a little
Knocking on Heaven's Door.

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So walk the feet
as wide as the hips,

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if not even a little wider,

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and you're gonna
start to sway the arms,

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the hands, 
a little left to right.

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Soft bend in the knees and as
you can see if you peek at me

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I'm creating like a bit
of a bend each time I go,

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one way and then the
other in the opposite knee,

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I want to be kind
of soft in my legs

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so I'm not locking
out through the knee.

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And so we enter the second
half of this journey together

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with a bit of playfulness,

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with the willingness to

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maybe not decide where it ends.

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And if you feel silly,
maybe you can use that mantra,

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"Don't decide where it ends.
Just stick with it."

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You can start to pick up
the pace a little bit here

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and inhale as you
move one direction,

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maybe to the right,
exhale to the left.

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Inhale to the right,
exhale to the left.

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Find a little groove or pattern
that feels right for you.

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Using this practice, 
even if it feels a little silly

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to hit the refresh
button as we enter

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the second half of 
our quest for the breath.

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Start to pick up
the pace a little more

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if you're feeling brave.

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Inhaling one way,
exhaling the other.

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And see if you can find
a bit of an audible breath

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to help anchor the mind.

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Oh yeah, we're cool.
Keep it going

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for ten,

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nine,

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eight,

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seven.

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Six,

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five,

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four. Let it go.

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Three,

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two.

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And on the one, 
it slows down. Beautiful.

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We come to Mountain Pose.

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See if you can bring
the feet together

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without looking down.
See feelingly.

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And heart lifts here.

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Beautiful, and if you're
not at the top of your mat

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or near the top of your mat,

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take whatever necessary
steps you need to get there,

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maybe without looking, 'cause
you know the grounds there.

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You have all this
amazing body awareness.

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We're building that each
day we show up more and more.

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Inhale, reach the fingertips 
up towards the sky.

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Exhale, dive in, Forward Fold.

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Inhale, halfway lift.

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You know what you're doing
so just pay attention.

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Enter the present moment
by really paying attention

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to sensation, as you
exhale Forward Fold, good.

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Plant the palms,
step it back, enter here.

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Pretend like this
is the first time

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you've ever been in Plank.

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What can you find
that's new? (chuckles)

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Inhale in deeply.

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Exhale, hips up high and back,
Downward Facing Dog.

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Three to five breaths here. 
You got this.

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Pedaling it out.

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Taking pressure 
out of the wrists.

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When you're ready, inhale, 
lift the right leg up high.

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Exhale all the way up and
through to a nice low lunge.

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Lower the back knee.

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Inhale to look forward.

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Let your heart really lift

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and open towards
the front of your room.

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Good, then exhale, plant
the palms, lift the back knee,

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step the right toes back.

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Inhale in here.

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Exhale, Downward Facing Dog.

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Three to five breaths,
work it out.

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And on your next inhale,
lift the left leg up high.

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Exhale, step it all
the way up and through.

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Go ahead and lower onto
that right knee and inhale,

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let your heart open forward.

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Good and exhale.

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Plant the palms, step the 
left toes back, Plank Pose.

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Building strength, here we go.

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Inhale, look forward,
shift forward on the toes.

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Exhale all the way to the belly.

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Inhale, we rise up,
Baby Cobra nice and small.

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And exhale to release again.

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Inhale we rise up Cobra,
maybe a little bit bigger.

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And exhale to release.

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And one more time inhale,
Bhujangasana, Cobra.

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And exhale to release.

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Curl the toes under,
press up to all fours

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or Plank, your choice.

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And Downward Facing Dog.

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Breath out.

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Bend the knees, inhale,

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carve a line with the 
nose to look forward.

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Exhale, step your 
way to the top.

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Inhale, find a
little playfulness here,

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find something new,
maybe airplane arms

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come back into the picture.

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Good and then exhale,
Forward Fold all the way down.

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Root to rise here, inhale,

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straighten the legs,
reach for the sky.

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And exhale, hands back 
to the heart space.

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Pause here, breathe in.

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And breathe out.

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Beautiful, interlace
the fingertips here,

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press the palms forward.

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From here you're
gonna just find

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a little soft bend in the knees.

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We're gonna take our
right heel and lift it,

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and then you're going to trace
a line with your right toes

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all the way back
and over towards

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the left edge of your mat.

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Peek at me if you need to.

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So it's as if you're
ready to do a little curtsy.

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Then slide your
hands all the way up

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and take your hands
over towards the left,

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as you feel this big
stretch in the right side body,

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right hip crease, psoas.

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Inhale in deeply.

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Exhale to release,
come back to center.

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You can release the
behind, Mountain Pose.

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Good, second side.

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Interlace the fingertips,
press them forward.

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Soft bend in the knees
as you lift your left knee.

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Excuse me, left heel,
bend your left knee.

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And then here we go,

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tracing a line back
and around and over

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towards the right
side of your mat,

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as if you're gonna
do a little curtsy here

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and then we'll send
the pinkies up and over

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towards the right
side here, breathing deep.

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Feeling that awesome
stretch in the left side waist,

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the front of the hip crease,
the shoulder,

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the back, the psoas.

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Maybe look up 
to your thumbs, inhale.

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And exhale to release everything.

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Come back to Mountain Pose.

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Inhale, reach for the sky.

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Exhale, Forward Fold.

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Inhale, halfway lift.

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Exhale, plant the palms,

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step or maybe
today you hop back,

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Plank Pose. Be mindful.

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Inhale to look forward,
shift forward.

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Exhale to lower all
the way to your belly.

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Inhale for Cobra.

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Follow your exhale down.

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Forehead to the earth.

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Good, curl the toes under,

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inhale to all fours 
or Plank Pose.

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Exhale to Downward
Facing Dog, beautiful.

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Inhale to lift
the right leg up high.

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Exhale to step
it all the way up.

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This time back leg stays
lifted as you reach the fingertips

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forward, up and
back for a high lunge.

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Now we know we can always keep
that left knee on the ground.

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That's great, 
we have lots of options.

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Inhale in here, big
beach ball up and overhead.

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Check it out.

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Exhale, left fingertips
are gonna go forward,

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right fingertips
are gonna go back.

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Again we can always lower
the left knee to the earth.

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Beautiful, now stay here,

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you're going to take
the right fingertips down,

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maybe grab the outer edge
of the left thigh, maybe not.

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Send the left
fingertips up, big stretch.

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Good, left fingertips 
reach back now,

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back, back, back as you inhale.

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Exhale, navel draws in to
help stabilize this transition

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as you open up to
the left, Warrior II.

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Good, inhale, Peaceful Warrior,

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right fingertips reach 
forward, up and back.

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Keep that front knee bent.

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And then exhale,
cartwheel all the way back

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down to your lunge.

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Inhale right fingertips 
to the sky, big twist.

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Notice how it's changing,
it's evolving.

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And exhale right
hand to the earth.

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Step the right foot
back as you breathe in.

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Lower down as you
breathe out nice and slow.

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Inhale, Cobra.

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Exhale to release.

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Inhale to Plank or all fours.

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Exhale, Downward Facing Dog.

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Here we go, inhale left
leg up high, you got it.

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Stick with me.

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Exhale, step the
left foot all the way up.

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Back knee stays lifted,

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we know we can always drop
to the ground if we need to.

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Big inhale to reach it up high.

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Big beach ball up and overhead.

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Nice, slow, deep breaths.

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In control.

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Inhale to find length.

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Exhale nice and slow.

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Head, heart and
center moving together.

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Right fingertips forward,
left fingertips back.

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So if the fingertips
don't go all the way back,

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just go as far back
as allows today.

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Beautiful. Now, right
fingertips are gonna go up,

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left fingertips
are going to go back

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and maybe we grab the
outer edge of the right thigh,

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maybe not.

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And then we'll continue.

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Right fingertips reaching
back here, big breath here.

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Lots of space.

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Entering into 
some new territory.

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Inhale.

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Exhale, navel draws in.

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Connection to core is
strong here as we transition

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Warrior II, adjusting the feet.

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Finding your center here,
taking up space.

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Good. Keep the front knee bent.

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Inhale, left fingertips reach up
and back, Peaceful Warrior.

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And then slowly
cartwheeling all the way down.

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Right hand to the earth.

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Big inhale as you send left
fingertips up towards the sky.

253
00:12:45,300 --> 00:12:48,120
Good, exhale.
Left hand to the mat.

254
00:12:48,120 --> 00:12:50,405
Step the left toes back.

255
00:12:50,405 --> 00:12:51,995
Inhale in.

256
00:12:51,995 --> 00:12:54,201
Exhale, Downward Facing Dog.

257
00:12:55,560 --> 00:12:57,360
Beautiful, nice
cleansing breath here.

258
00:12:57,360 --> 00:12:59,980
Here we go, inhale
in through the nose.

259
00:12:59,980 --> 00:13:03,710
And Lion's Breath, tongue out.

260
00:13:03,710 --> 00:13:06,300
In through the nose.

261
00:13:06,300 --> 00:13:09,350
Lion's Breath, tongue out.

262
00:13:09,350 --> 00:13:11,400
Good, slowly
lower to your knees.

263
00:13:11,400 --> 00:13:13,660
Walk the knees together,
feet together.

264
00:13:13,660 --> 00:13:16,674
Send the hips back 
towards the heels

265
00:13:16,674 --> 00:13:20,770
and drag the palms, 
past the knees, past the hips,

266
00:13:20,770 --> 00:13:23,000
and then flick the fingertips
towards the edge of the mat

267
00:13:23,000 --> 00:13:26,910
as you relax the weight of
the head and torso over

268
00:13:28,155 --> 00:13:31,294
in Child's Pose, Balasana.

269
00:13:33,400 --> 00:13:36,710
Alright, my darling.
Close your eyes here.

270
00:13:36,710 --> 00:13:39,919
Feel the weight of
your shoulders drop.

271
00:13:43,810 --> 00:13:47,560
And if this is not a
yummy posture for you

272
00:13:47,560 --> 00:13:49,843
and you have not
made adjustments yet,

273
00:13:51,178 --> 00:13:53,210
go ahead and make an
adjustment now, darling.

274
00:13:53,210 --> 00:13:54,577
Come to Extended Child's Pose

275
00:13:54,577 --> 00:13:57,034
or maybe a nice
comfortable seat.

276
00:13:59,080 --> 00:14:02,958
And find a place of stillness
where you can close your eyes.

277
00:14:06,130 --> 00:14:11,033
And hear the invitation to

278
00:14:14,237 --> 00:14:15,597
enter.

279
00:14:18,690 --> 00:14:21,180
So we've talked about letting go

280
00:14:22,299 --> 00:14:26,425
of that which is no
longer serving, creating space.

281
00:14:29,090 --> 00:14:31,852
Now today, the invitation is to

282
00:14:34,222 --> 00:14:35,340
stay with it.

283
00:14:35,340 --> 00:14:37,749
Stay with your breath.

284
00:14:39,114 --> 00:14:41,480
And enter into the next wave,

285
00:14:41,480 --> 00:14:44,159
the next stage or
whatever it may be.

286
00:14:45,850 --> 00:14:50,981
Embodying the best and most
beautiful version of yourself.

287
00:15:00,440 --> 00:15:02,720
Slowly make your way back up.

288
00:15:02,720 --> 00:15:06,230
If you're seated right now,
we're coming to join you.

289
00:15:06,230 --> 00:15:08,710
We'll walk the hands forward.

290
00:15:08,710 --> 00:15:11,740
Swing legs to one side.

291
00:15:11,740 --> 00:15:13,877
And then everyone extend
your legs out in front of you.

292
00:15:13,877 --> 00:15:16,871
You can shake them out a
little bit, if you need to.

293
00:15:20,800 --> 00:15:23,100
Then point your left
toes up towards the sky.

294
00:15:23,100 --> 00:15:25,930
So flex your left foot,
press into your left heel

295
00:15:25,930 --> 00:15:27,430
bend your right knee lift it up.

296
00:15:27,430 --> 00:15:29,650
You're gonna hug your right heel

297
00:15:29,650 --> 00:15:31,210
in towards your right sits bone

298
00:15:31,210 --> 00:15:33,283
and give yourself
about a hand's worth,

299
00:15:33,283 --> 00:15:36,366
handprint's worth of
space between your right foot

300
00:15:36,366 --> 00:15:38,710
and your left inner thigh.

301
00:15:38,710 --> 00:15:41,960
Sit up nice and tall, if you
need to grab a blankie here,

302
00:15:41,960 --> 00:15:44,130
sit up tall on it.

303
00:15:44,130 --> 00:15:45,730
That might be a good idea.

304
00:15:45,730 --> 00:15:48,640
We're gonna hook the
left elbow around the right knee

305
00:15:48,640 --> 00:15:50,750
send the right
fingertips behind.

306
00:15:50,750 --> 00:15:53,440
Inhale to lift and
lengthen, feel it out.

307
00:15:53,440 --> 00:15:55,720
Exhale to journey 
into the twist.

308
00:15:55,720 --> 00:15:58,236
Left leg is super firm here.

309
00:16:00,540 --> 00:16:02,061
Breathing.

310
00:16:03,890 --> 00:16:05,600
Eventually, it
might take practice,

311
00:16:05,600 --> 00:16:08,580
but we want to kind of take
the collapse out of the spine

312
00:16:08,580 --> 00:16:13,580
here, this curvature, and
make it as straight as possible

313
00:16:13,580 --> 00:16:16,520
so that we can create
that healthy flow of energy

314
00:16:17,760 --> 00:16:20,123
to run up and down the spine.

315
00:16:21,560 --> 00:16:23,750
Serving us so that we can enter

316
00:16:23,750 --> 00:16:28,792
any and all beautiful
circumstance with ease.

317
00:16:32,190 --> 00:16:34,535
Really present with the breath.

318
00:16:36,290 --> 00:16:38,890
Alright, from here gently
release it. Check it out.

319
00:16:38,890 --> 00:16:41,670
We're gonna take the right leg,

320
00:16:41,670 --> 00:16:43,320
we're gonna lift 
the right foot up.

321
00:16:43,320 --> 00:16:45,630
You're gonna grab your
right foot with your left hand.

322
00:16:45,630 --> 00:16:48,440
And we're gonna
bring the left heel over

323
00:16:48,440 --> 00:16:50,338
towards the
right side of the mat.

324
00:16:51,230 --> 00:16:54,510
So from here, we're going to
rock a little back and forth

325
00:16:54,510 --> 00:16:58,220
as if your right leg 
were a little baby (laughs).

326
00:16:58,220 --> 00:16:59,790
Things just got very weird.

327
00:16:59,790 --> 00:17:01,880
And we're rocking it.

328
00:17:01,880 --> 00:17:04,460
And if you'd like, you can
take and see if you can bring

329
00:17:04,460 --> 00:17:07,460
this right foot all
the way up to the elbow

330
00:17:07,460 --> 00:17:10,290
and rock it here, 
a little side to side.

331
00:17:11,389 --> 00:17:13,435
Good old leg baby.

332
00:17:16,650 --> 00:17:19,522
And then rocking front and back.

333
00:17:19,522 --> 00:17:22,130
Breathing deep here.

334
00:17:22,130 --> 00:17:24,210
I just noticed my
sternum kind of collapsing here,

335
00:17:24,210 --> 00:17:26,942
I'm gonna start to
lift it up a little bit.

336
00:17:27,960 --> 00:17:31,800
And then releasing that,
letting it go.

337
00:17:31,800 --> 00:17:32,849
Awesome.

338
00:17:33,610 --> 00:17:35,530
Alright, left knee comes up.

339
00:17:35,530 --> 00:17:37,477
Handprint of space in
between the right leg

340
00:17:37,477 --> 00:17:38,860
and the left foot.

341
00:17:38,860 --> 00:17:40,520
When you're ready, sit up tall,

342
00:17:40,520 --> 00:17:42,260
hook the right
elbow on the left knee.

343
00:17:42,260 --> 00:17:44,948
Squeeze the left
knee into center.

344
00:17:44,948 --> 00:17:47,920
Left fingertips or
palm comes behind.

345
00:17:47,920 --> 00:17:49,350
We flex through the right foot,

346
00:17:49,350 --> 00:17:51,700
really press down
through the right thigh bone.

347
00:17:51,700 --> 00:17:53,122
Inhale to lift and lengthen.

348
00:17:53,122 --> 00:17:55,136
Head over heart,
heart of her pelvis.

349
00:17:55,136 --> 00:17:57,430
And exhale to 
journey into your twist.

350
00:17:57,430 --> 00:18:00,250
Keep squeezing,
hugging that left knee

351
00:18:00,250 --> 00:18:02,373
in towards the midline.

352
00:18:05,750 --> 00:18:07,139
Breathing here.

353
00:18:10,460 --> 00:18:12,550
So good for the body.

354
00:18:12,550 --> 00:18:14,788
Deep breaths down.

355
00:18:17,357 --> 00:18:20,908
In through the nose,
out through the nose here.

356
00:18:26,861 --> 00:18:29,550
And when you're ready,
we'll release.

357
00:18:29,550 --> 00:18:32,220
We're gonna take the
left foot now, lift it up.

358
00:18:32,220 --> 00:18:34,180
Grab it with the
right hand to start,

359
00:18:34,180 --> 00:18:35,013
just check it out,

360
00:18:35,013 --> 00:18:36,760
left side is probably going
to be different than the right.

361
00:18:36,760 --> 00:18:39,050
We're gonna rock this leg baby

362
00:18:39,050 --> 00:18:42,280
a little back and forth,
back and forth.

363
00:18:42,280 --> 00:18:45,480
Maybe you take that foot
into the nook of the right elbow,

364
00:18:45,480 --> 00:18:47,250
maybe not.

365
00:18:47,250 --> 00:18:49,490
It is helpful to sit up
on a little somethin' here

366
00:18:49,490 --> 00:18:52,320
if your spine is collapsing.

367
00:18:52,320 --> 00:18:55,580
And we're gonna
rock the leg baby here.

368
00:18:55,580 --> 00:18:57,760
If you know the
tune "Broadway Baby",

369
00:18:57,760 --> 00:19:00,426
you might sing that now,

370
00:19:00,426 --> 00:19:03,852
but with your leg baby.

371
00:19:08,060 --> 00:19:10,297
Lots of opportunities, okay.

372
00:19:12,370 --> 00:19:14,213
Benji, Benji.

373
00:19:17,510 --> 00:19:19,470
Okay, now let's release,

374
00:19:19,470 --> 00:19:21,240
here, buddy,
come here, come here

375
00:19:21,240 --> 00:19:24,870
release the legs,
Benji's coming to the mat.

376
00:19:24,870 --> 00:19:26,770
Perfect timing.

377
00:19:26,770 --> 00:19:28,370
Extend legs out long.

378
00:19:28,370 --> 00:19:31,658
Come to lie flat on your back.

379
00:19:34,880 --> 00:19:36,550
Awesome, hug the
knees into the chest.

380
00:19:36,550 --> 00:19:39,020
When you get there, bring
the palms to the kneecaps

381
00:19:39,020 --> 00:19:41,540
and we're gonna
open the knees wide.

382
00:19:41,540 --> 00:19:45,142
And just hang out here
for a second, soft feet.

383
00:19:46,730 --> 00:19:48,760
Beautiful, now we're
gonna close the knees,

384
00:19:48,760 --> 00:19:50,900
cross the right
leg over the left.

385
00:19:50,900 --> 00:19:52,950
Try to keep the knees together,

386
00:19:52,950 --> 00:19:56,980
as you grab onto your ankles,
maybe your pant leg

387
00:19:56,980 --> 00:19:58,430
if you have it or the ankles

388
00:19:58,430 --> 00:20:01,563
or maybe you grab onto the
outer edges of the feet here.

389
00:20:03,040 --> 00:20:06,950
Then kick the toes out,
breathe deep here.

390
00:20:06,950 --> 00:20:09,050
Lengthen tailbone actively

391
00:20:09,050 --> 00:20:10,520
towards the front
edge of your mat,

392
00:20:10,520 --> 00:20:13,440
or if you have a Benji
at the front of your mat

393
00:20:13,440 --> 00:20:15,223
lengthen tailbone towards Benji.

394
00:20:16,230 --> 00:20:18,833
Sweet, then we're
going to unravel the legs.

395
00:20:20,260 --> 00:20:23,650
Palms come to 
the kneecaps, open 'em wide.

396
00:20:23,650 --> 00:20:25,590
Soft feet.

397
00:20:25,590 --> 00:20:27,100
Good, close the knees.

398
00:20:27,100 --> 00:20:29,610
Cross the left
leg over the right.

399
00:20:29,610 --> 00:20:31,480
Try to keep the
knees together here.

400
00:20:31,480 --> 00:20:33,130
Grab the shins, the ankles

401
00:20:33,130 --> 00:20:36,200
or we'll reach towards
the outer edges of the feet.

402
00:20:36,200 --> 00:20:38,390
Kick both toes out.

403
00:20:38,390 --> 00:20:41,040
Wooo! Breathe.

404
00:20:42,770 --> 00:20:45,413
Hmmm, hmmm, hmmm, 
hmmm, hmmm. Hello?

405
00:20:46,970 --> 00:20:50,420
Hello hips, hello piriformis.

406
00:20:50,420 --> 00:20:53,362
Hello whole body
that I love so much.

407
00:20:55,040 --> 00:20:56,510
What are you saying hello to?

408
00:20:56,510 --> 00:20:58,030
What are you
going to enter into

409
00:20:58,030 --> 00:21:00,477
in the second
phase of our journey?

410
00:21:05,120 --> 00:21:09,100
Yes or no, are you going to
enter embodying the best

411
00:21:09,100 --> 00:21:11,110
and most beautiful
version of yourself?

412
00:21:11,110 --> 00:21:12,843
Yes or no? Whisper it quietly.

413
00:21:14,690 --> 00:21:16,400
Yes.

414
00:21:16,400 --> 00:21:17,680
Unravel the legs.

415
00:21:17,680 --> 00:21:19,100
Let the feet come to the ground.

416
00:21:19,100 --> 00:21:21,240
Maybe with a thud, ah.

417
00:21:21,240 --> 00:21:23,770
Extend one leg out 
then the other.

418
00:21:23,770 --> 00:21:26,180
Allow your arms to
rest gently at your sides

419
00:21:26,180 --> 00:21:28,580
as you maybe snuggle 
the shoulder blades

420
00:21:28,580 --> 00:21:30,500
underneath your heart space.

421
00:21:31,650 --> 00:21:33,960
Windshield wiper the
toes a little left to right.

422
00:21:33,960 --> 00:21:36,690
Wiggle the fingers,
inhale in and then exhale.

423
00:21:36,690 --> 00:21:37,770
Let everything go.

424
00:21:37,770 --> 00:21:41,888
Come into an
exquisite stillness.

425
00:21:47,320 --> 00:21:49,793
Inhale in deeply here. Feel it.

426
00:21:50,920 --> 00:21:54,240
As if it were maybe a soft,
beautiful wave here.

427
00:21:54,240 --> 00:21:56,263
And then exhale.

428
00:21:56,263 --> 00:21:59,665
It crashes gently and falls.

429
00:22:04,570 --> 00:22:07,850
Take a moment to
observe the breath here.

430
00:22:11,360 --> 00:22:13,884
Blanket yourself in love.

431
00:22:15,290 --> 00:22:19,440
Recommit to this daily practice.

432
00:22:19,440 --> 00:22:23,198
You made a choice 
and we're here

433
00:22:24,240 --> 00:22:26,458
both as individuals,

434
00:22:27,860 --> 00:22:32,293
and also committed to
being here in this together.

435
00:22:33,230 --> 00:22:34,840
So I look forward to seeing you

436
00:22:34,840 --> 00:22:37,633
for tomorrow's
Sweet 16 practice.

437
00:22:39,510 --> 00:22:40,700
Thank you for showing up.

438
00:22:40,700 --> 00:22:42,660
Bring the palms together.

439
00:22:42,660 --> 00:22:45,410
Inhale as you bring
thumbs to third eye.

440
00:22:47,086 --> 00:22:50,107
And exhale to release.

441
00:22:51,530 --> 00:22:53,680
Enter.

442
00:22:53,680 --> 00:22:54,982
Namaste.

443
00:23:02,633 --> 00:23:07,509
(bright upbeat piano music)