1 00:00:00,260 --> 00:00:01,330 - Howdy everyone. 2 00:00:01,330 --> 00:00:04,060 Welcome to BREATH, your 30 day yoga journey. 3 00:00:04,060 --> 00:00:06,190 It's Day 16, 4 00:00:06,190 --> 00:00:07,920 Discipline. 5 00:00:07,920 --> 00:00:09,883 Let's get started. 6 00:00:09,883 --> 00:00:14,526 (bright upbeat piano music) 7 00:00:27,625 --> 00:00:30,910 Alrighty my darling friend, welcome back. 8 00:00:30,910 --> 00:00:34,068 Here we are, Benji is looking out 9 00:00:34,068 --> 00:00:36,940 at some deer behind me. 10 00:00:36,940 --> 00:00:39,420 Come on down to the ground. 11 00:00:39,420 --> 00:00:41,330 Thank you so much for being here. 12 00:00:41,330 --> 00:00:44,090 Sit up tall on a blanket, or block, or a towel 13 00:00:44,090 --> 00:00:45,913 if you have one, if not, no worries. 14 00:00:46,830 --> 00:00:48,290 And you know what to do, 15 00:00:48,290 --> 00:00:50,950 the discipline 16 00:00:50,950 --> 00:00:53,360 of showing up, 17 00:00:53,360 --> 00:00:57,870 the practice of drawing your attention 18 00:00:57,870 --> 00:00:59,490 inward, 19 00:00:59,490 --> 00:01:01,325 that's how we'll begin. 20 00:01:02,990 --> 00:01:04,381 Take your time 21 00:01:05,610 --> 00:01:06,970 settling in here. 22 00:01:06,970 --> 00:01:10,300 I'd like to remind you as we start, 23 00:01:10,300 --> 00:01:14,940 as we began our discipline practice that, you know, 24 00:01:14,940 --> 00:01:17,220 drawing our attention inward, focusing inward, 25 00:01:17,220 --> 00:01:19,860 it's a little bit easier said than done some days. 26 00:01:19,860 --> 00:01:21,436 So just remember, 27 00:01:21,436 --> 00:01:24,077 this is a practice, this is a process. 28 00:01:25,170 --> 00:01:30,100 Whatever you're coming to the mat with today is all good. 29 00:01:30,100 --> 00:01:33,510 Glad you're here. Close your eyes or soften your gaze 30 00:01:33,510 --> 00:01:35,853 gently down past your nose. 31 00:01:37,080 --> 00:01:39,460 Tuck your chin just slightly 32 00:01:39,460 --> 00:01:43,310 to feel that lengthening in the back of the neck. 33 00:01:43,310 --> 00:01:44,610 And if you haven't already, 34 00:01:44,610 --> 00:01:48,432 gift yourself with a nice big inhale in here. 35 00:01:49,900 --> 00:01:52,500 And an exhale to drop the shoulders. 36 00:01:52,500 --> 00:01:54,260 So relax your shoulders down 37 00:01:54,260 --> 00:01:56,780 and you might start to lift your heart here. 38 00:01:56,780 --> 00:01:59,210 As we practice more regularly together 39 00:01:59,210 --> 00:02:01,930 you'll start to just organically, 40 00:02:01,930 --> 00:02:05,400 and I do use that word judiciously, 41 00:02:05,400 --> 00:02:06,760 just start to organically see 42 00:02:06,760 --> 00:02:09,300 how the body starts to move as one. 43 00:02:09,300 --> 00:02:11,150 So if I take a deep breath in 44 00:02:11,150 --> 00:02:13,240 and use my exhale to relax the shoulders, 45 00:02:13,240 --> 00:02:16,380 my heart might actually respond by lifting. 46 00:02:16,380 --> 00:02:18,160 And maybe with the heart lifting, 47 00:02:18,160 --> 00:02:19,790 my legs might get a little heavier 48 00:02:19,790 --> 00:02:24,022 and the awareness just starts to trickle into all parts. 49 00:02:27,830 --> 00:02:31,583 And if you're like, "Girl, I am not there yet." All good. 50 00:02:32,600 --> 00:02:34,380 Let's just start to notice the breath. 51 00:02:34,380 --> 00:02:36,852 We can all relax the shoulders a bit. 52 00:02:41,186 --> 00:02:43,920 And then we're just gonna start with some slow circles 53 00:02:43,920 --> 00:02:48,303 with the nose, one way and then the other. 54 00:02:49,200 --> 00:02:53,455 And as you do this, try to keep the length in your spine. 55 00:02:56,670 --> 00:02:58,010 And we're always showing up 56 00:02:58,010 --> 00:03:00,803 to work with what we have, right? 57 00:03:05,270 --> 00:03:07,780 You know, there's a famous little phrase 58 00:03:07,780 --> 00:03:10,360 my dad reminded me of recently, 59 00:03:10,360 --> 00:03:14,400 that hear it a lot in the arts, in the biz, just kidding. 60 00:03:14,400 --> 00:03:15,720 But it's, "Use it," right? 61 00:03:15,720 --> 00:03:17,450 Use it, if you're feeling distracted 62 00:03:17,450 --> 00:03:19,510 or if your energy's this or that, it's like, use it. 63 00:03:19,510 --> 00:03:20,343 So, 64 00:03:21,930 --> 00:03:25,870 as we focus on the discipline of the practice, 65 00:03:25,870 --> 00:03:28,640 remember, all these things that you think are distractions 66 00:03:28,640 --> 00:03:31,243 or maybe not working in your favor, 67 00:03:32,210 --> 00:03:33,453 use it. 68 00:03:38,120 --> 00:03:40,810 And it's really about trusting the process, right? 69 00:03:40,810 --> 00:03:44,950 Which we are gonna honor and talk about 70 00:03:46,770 --> 00:03:48,370 a little more in the future. 71 00:03:48,370 --> 00:03:52,100 Okay. After you've gone one way and then the other hopefully, 72 00:03:52,100 --> 00:03:55,330 we're gonna take the right hand over the left shoulder, 73 00:03:55,330 --> 00:03:57,420 left hand over the right shoulder. 74 00:03:57,420 --> 00:04:00,510 We're gonna inhale in, lift the elbows. 75 00:04:00,510 --> 00:04:04,330 And exhale, navel draws back. This is your Cat Pose, 76 00:04:04,330 --> 00:04:07,140 spinal flexion, round through the spine. 77 00:04:07,140 --> 00:04:10,280 Good. Inhale, lift the elbows. 78 00:04:10,280 --> 00:04:11,780 Long Puppy belly. 79 00:04:11,780 --> 00:04:16,120 And exhale, chin to chest, round through the spine. 80 00:04:16,120 --> 00:04:18,180 Feel that low back stretch. 81 00:04:18,180 --> 00:04:22,540 And one more time, inhale, lift. 82 00:04:22,540 --> 00:04:24,584 And exhale, round. 83 00:04:26,410 --> 00:04:30,690 Good. From here, just slide the right arm forward, 84 00:04:30,690 --> 00:04:32,060 left hand's on the arm. 85 00:04:32,060 --> 00:04:33,900 We're gonna slide it all the way down to the wrist. 86 00:04:33,900 --> 00:04:36,170 Drop your right shoulder. 87 00:04:36,170 --> 00:04:39,312 Good, turn to look past your right shoulder. 88 00:04:44,140 --> 00:04:46,170 And then come back to center. 89 00:04:46,170 --> 00:04:49,260 Left hand to right shoulder, 90 00:04:49,260 --> 00:04:52,010 right arm crosses on top this time. 91 00:04:52,010 --> 00:04:54,810 Right hand to left shoulder. Inhale. Get long. 92 00:04:54,810 --> 00:04:58,240 See if you can really grow in the side waist here. 93 00:04:58,240 --> 00:05:00,860 So we're lifting through the right side, left side 94 00:05:00,860 --> 00:05:02,440 and the front body gets long here. 95 00:05:02,440 --> 00:05:05,570 And then exhale, chin to chest, round it through. 96 00:05:05,570 --> 00:05:10,463 Head gets heavy and the back line gets long. 97 00:05:11,520 --> 00:05:15,540 Good. Inhale, front line gets along. Big breath. 98 00:05:15,540 --> 00:05:17,520 Thighs are heavy, rooting down. 99 00:05:17,520 --> 00:05:21,531 And exhale, chin to chest, back line gets long. 100 00:05:23,810 --> 00:05:25,769 Inhale, lift the elbows. 101 00:05:27,528 --> 00:05:30,424 And exhale, chin to chest. 102 00:05:32,190 --> 00:05:33,950 Good. Inhale to center. 103 00:05:33,950 --> 00:05:37,240 Send your left arm all the way through, magic, 104 00:05:37,240 --> 00:05:40,660 and then right hand slides down to the wrist. 105 00:05:40,660 --> 00:05:42,580 Drop your left shoulder in space. 106 00:05:42,580 --> 00:05:43,413 And when you're ready, 107 00:05:43,413 --> 00:05:47,294 turn your gaze past your left shoulder. Breath deep. 108 00:05:54,070 --> 00:05:55,978 Good, inhale in here. 109 00:05:55,978 --> 00:05:57,920 Exhale, come back to center. 110 00:05:57,920 --> 00:05:59,770 Right hand to the left knee, 111 00:05:59,770 --> 00:06:01,970 left fingertips behind for a twist. 112 00:06:01,970 --> 00:06:04,980 Inhale the lift and lengthen. 113 00:06:04,980 --> 00:06:08,194 Exhale to journey into your twist. 114 00:06:10,540 --> 00:06:13,057 Inhale to lift and lengthen. 115 00:06:14,660 --> 00:06:17,680 Imagine you're looking past your left shoulder 116 00:06:17,680 --> 00:06:21,040 on this exhale, looking out the window, 117 00:06:21,040 --> 00:06:23,010 looking for some deer. 118 00:06:25,430 --> 00:06:26,860 Sweet. All the way through center. 119 00:06:26,860 --> 00:06:28,840 Take it to the other side. You know what to do here. 120 00:06:28,840 --> 00:06:31,820 Inhale to lift and lengthen. 121 00:06:31,820 --> 00:06:34,407 Exhale to journey into your twist. 122 00:06:41,910 --> 00:06:43,707 One more cycle of breath. 123 00:06:46,415 --> 00:06:48,630 And then come back to center. Beautiful. 124 00:06:48,630 --> 00:06:51,610 Hands are gonna come behind the hips here, 125 00:06:51,610 --> 00:06:53,860 we're gonna bring the feet to the earth, knees up. 126 00:06:53,860 --> 00:06:56,513 We're gonna windshield wiper the legs to the left. 127 00:06:57,770 --> 00:07:00,246 Keep the heart and chest lifted. 128 00:07:01,459 --> 00:07:03,811 And over to the right. 129 00:07:05,580 --> 00:07:08,923 Oh, okay. And over to the left. 130 00:07:10,440 --> 00:07:11,866 Heart lifted. 131 00:07:13,180 --> 00:07:15,319 And over to the right. 132 00:07:17,500 --> 00:07:20,646 And one more time on each side, over to the left, 133 00:07:20,646 --> 00:07:25,100 left hip externally rotated, right hip internally. 134 00:07:25,100 --> 00:07:28,610 We might take the left ankle, cross it over the right here. 135 00:07:28,610 --> 00:07:31,840 And then let's flex both feet as we lift the chest, 136 00:07:31,840 --> 00:07:33,350 press away from the yoga mat. 137 00:07:33,350 --> 00:07:37,302 We're not collapsing into the hands or the wrists even here. 138 00:07:39,060 --> 00:07:41,823 Yes. Back through center, here we go. 139 00:07:42,750 --> 00:07:45,720 And maybe crossing the right ankle 140 00:07:45,720 --> 00:07:47,460 over the top of the left thigh. 141 00:07:47,460 --> 00:07:49,563 Flex both feet here, lift your chest. 142 00:07:50,810 --> 00:07:53,462 We're not crashing into the palms. 143 00:07:58,560 --> 00:08:00,540 Okie doke. And then back to center, 144 00:08:00,540 --> 00:08:02,550 return to your cross-legged seat. 145 00:08:02,550 --> 00:08:06,210 I might invite you to reverse the cross of your legs, 146 00:08:06,210 --> 00:08:09,010 so it might be the one that feels weird. 147 00:08:09,010 --> 00:08:13,400 I can say that now I feel pretty even, 148 00:08:13,400 --> 00:08:16,020 whether my right leg is in front or my left leg is in front, 149 00:08:16,020 --> 00:08:18,269 but that was not always the case. 150 00:08:20,010 --> 00:08:22,507 Alright, so we're returning to Sukhasana. 151 00:08:22,507 --> 00:08:27,090 And in Sukhasana, we call this the easy pose, 152 00:08:27,090 --> 00:08:30,060 or the pose of ease, is not always easy. 153 00:08:30,060 --> 00:08:32,980 But we're wanting to come to a centered spot 154 00:08:32,980 --> 00:08:34,442 where we can 155 00:08:36,130 --> 00:08:37,280 reunite with our breath, 156 00:08:37,280 --> 00:08:39,210 and ultimately sit in meditation. 157 00:08:39,210 --> 00:08:41,590 So, do lift the hips up if you like 158 00:08:41,590 --> 00:08:44,300 and just know that that's where we're headed. 159 00:08:44,300 --> 00:08:47,360 That's where we're aiming to find ease in this shape. 160 00:08:47,360 --> 00:08:49,520 So you can make little adjustments 161 00:08:49,520 --> 00:08:51,650 that I would never even know about maybe 162 00:08:51,650 --> 00:08:53,960 because I'm not in your body. 163 00:08:53,960 --> 00:08:55,740 You can find little adjustments along the way 164 00:08:55,740 --> 00:08:58,186 to find more ease in this posture. 165 00:09:00,400 --> 00:09:02,200 So as we begin the second half 166 00:09:02,200 --> 00:09:05,080 or we kind of continue in the second half of this journey, 167 00:09:05,080 --> 00:09:08,230 we're gonna focus on breathing in through the nose 168 00:09:08,230 --> 00:09:10,060 and out through the nose. 169 00:09:10,060 --> 00:09:14,030 And kind of reserving this exhale out through the mouth 170 00:09:14,950 --> 00:09:19,160 for moments when we feel like we need to release heat 171 00:09:19,160 --> 00:09:23,310 or moments when we feel like we wanna sigh something out, 172 00:09:23,310 --> 00:09:25,130 or if we're doing another breath technique. 173 00:09:25,130 --> 00:09:28,490 But I'm going to invite you to focus 174 00:09:28,490 --> 00:09:30,360 or maybe you've been working on this already, 175 00:09:30,360 --> 00:09:33,610 so refocus on breathing in through the nostrils 176 00:09:33,610 --> 00:09:35,190 and out through the nostrils. 177 00:09:35,190 --> 00:09:39,770 And so we're gonna work with a little a ratio today, 178 00:09:39,770 --> 00:09:41,060 or a couple of different ratios 179 00:09:41,060 --> 00:09:44,010 to help us just kind of get in that practice 180 00:09:44,010 --> 00:09:45,240 of breathing in through the nose 181 00:09:45,240 --> 00:09:48,980 and out through the nose only, or mostly. 182 00:09:48,980 --> 00:09:51,770 And in addition to just kind of get some practice 183 00:09:51,770 --> 00:09:56,563 at the discipline of breathing more slowly. 184 00:09:58,800 --> 00:10:01,704 So find your Sukhasana. 185 00:10:01,704 --> 00:10:03,140 Hands can rest gently 186 00:10:03,140 --> 00:10:05,853 on the tops of the thighs or the knees. 187 00:10:07,690 --> 00:10:09,830 Think about, I know I've said this a million times, 188 00:10:09,830 --> 00:10:12,750 but just in case someone hears it for the first time today, 189 00:10:12,750 --> 00:10:15,880 think about not only lifting through the front line 190 00:10:15,880 --> 00:10:20,660 and the back line, but the two side bodies too. 191 00:10:20,660 --> 00:10:22,740 So we're kind of lifting the whole torso. 192 00:10:22,740 --> 00:10:24,350 And as you breathe in, 193 00:10:24,350 --> 00:10:26,992 think about taking a nice wide breath 194 00:10:28,335 --> 00:10:31,530 that expands laterally, right? 195 00:10:31,530 --> 00:10:33,000 So we're not just breathing down and up 196 00:10:33,000 --> 00:10:34,510 which we've been working on. Awesome. 197 00:10:34,510 --> 00:10:37,520 We're now kind of thinking about as we breathe in 198 00:10:37,520 --> 00:10:38,730 and send it down, 199 00:10:38,730 --> 00:10:41,433 opening up through all four sides of the torso. 200 00:10:42,270 --> 00:10:43,270 Just some food for thought, 201 00:10:43,270 --> 00:10:45,320 'cause once we kind of get in our heads with the ratio, 202 00:10:45,320 --> 00:10:47,680 we can kinda lose the depth of breath 203 00:10:47,680 --> 00:10:49,540 that you've already found on this journey 204 00:10:49,540 --> 00:10:50,730 and I want you to maintain that 205 00:10:50,730 --> 00:10:54,870 because it's super good for you. (laugh) 206 00:10:54,870 --> 00:10:56,006 Okay. 207 00:10:57,400 --> 00:10:59,720 So nice and easy, let's just take, no counting, 208 00:10:59,720 --> 00:11:02,375 a big inhale in through the nostrils. 209 00:11:04,300 --> 00:11:06,310 And go ahead and connect it to the exhale out 210 00:11:06,310 --> 00:11:07,482 through the nostrils. 211 00:11:08,750 --> 00:11:13,090 So no real focused breath retention or pause in between. 212 00:11:13,090 --> 00:11:13,923 We're gonna save that. 213 00:11:13,923 --> 00:11:16,496 So just nice, easy inhale in through the nose. 214 00:11:18,130 --> 00:11:21,050 Good. Keep the lips sealed. Exhale through the nose. 215 00:11:22,830 --> 00:11:25,678 And one more time inhale in through the nose. 216 00:11:27,730 --> 00:11:31,166 And exhaling out through the nose, nice and easy. 217 00:11:33,612 --> 00:11:35,920 Alright, so now we're gonna start with the small ratio 218 00:11:35,920 --> 00:11:38,860 of breathing in for a three count 219 00:11:38,860 --> 00:11:42,060 and exhaling on a four count. 220 00:11:42,060 --> 00:11:44,170 Don't panic, I'll guide you. 221 00:11:44,170 --> 00:11:46,700 Remember the theme of today's practice, Discipline, 222 00:11:46,700 --> 00:11:48,250 so stay focused. 223 00:11:48,250 --> 00:11:52,720 If you need to adjust your seat at any time, please do. 224 00:11:52,720 --> 00:11:57,220 So, inhaling for three count, exhaling for a four count, 225 00:11:57,220 --> 00:12:00,660 no pause or breath retention in between. 226 00:12:00,660 --> 00:12:03,030 Nice and easy, and nice and slow. 227 00:12:03,030 --> 00:12:06,750 Okay, so take an inhale one more for nothing. 228 00:12:06,750 --> 00:12:08,883 Exhale to empty it out. 229 00:12:09,770 --> 00:12:13,140 And we'll begin inhaling for one, 230 00:12:13,140 --> 00:12:14,135 two, 231 00:12:14,135 --> 00:12:14,968 three. 232 00:12:14,968 --> 00:12:17,500 Exhaling for four, 233 00:12:17,500 --> 00:12:18,920 three, 234 00:12:18,920 --> 00:12:20,020 two, 235 00:12:20,020 --> 00:12:20,853 one. 236 00:12:20,853 --> 00:12:23,010 Inhale, one, 237 00:12:23,010 --> 00:12:24,360 two, 238 00:12:24,360 --> 00:12:25,310 three. 239 00:12:25,310 --> 00:12:27,640 Exhale, four, 240 00:12:27,640 --> 00:12:29,070 three, 241 00:12:29,070 --> 00:12:30,400 two, one. 242 00:12:30,400 --> 00:12:33,690 Nice wide breath. Inhale for one, 243 00:12:33,690 --> 00:12:35,060 two, 244 00:12:35,060 --> 00:12:38,120 three. Out through the nose for four, 245 00:12:38,120 --> 00:12:39,370 three, 246 00:12:39,370 --> 00:12:40,923 two, one. 247 00:12:40,923 --> 00:12:43,020 Inhale, one, 248 00:12:43,020 --> 00:12:44,430 two, 249 00:12:44,430 --> 00:12:45,490 three. 250 00:12:45,490 --> 00:12:47,760 Exhale, four, 251 00:12:47,760 --> 00:12:49,040 three, 252 00:12:49,040 --> 00:12:50,560 two, one. 253 00:12:50,560 --> 00:12:52,560 Inhale, one, 254 00:12:52,560 --> 00:12:53,850 two, 255 00:12:53,850 --> 00:12:55,020 three. 256 00:12:55,020 --> 00:12:57,460 Good, exhale, four, 257 00:12:57,460 --> 00:12:58,850 three, 258 00:12:58,850 --> 00:13:00,433 two, one. 259 00:13:00,433 --> 00:13:02,520 Inhale, one, 260 00:13:02,520 --> 00:13:03,810 two, 261 00:13:03,810 --> 00:13:04,810 three. 262 00:13:04,810 --> 00:13:06,920 Exhale, four, 263 00:13:06,920 --> 00:13:07,990 three, 264 00:13:07,990 --> 00:13:09,180 two, one. 265 00:13:09,180 --> 00:13:11,957 Slowing it down. One, 266 00:13:11,957 --> 00:13:13,200 two, 267 00:13:13,200 --> 00:13:14,570 three. 268 00:13:14,570 --> 00:13:16,920 Exhale, four, 269 00:13:16,920 --> 00:13:18,430 three, 270 00:13:18,430 --> 00:13:20,293 two, one. 271 00:13:20,293 --> 00:13:22,670 Inhale, one, 272 00:13:22,670 --> 00:13:24,270 two, 273 00:13:24,270 --> 00:13:25,440 three. 274 00:13:25,440 --> 00:13:28,010 Exhale, four, 275 00:13:28,010 --> 00:13:29,350 three, 276 00:13:29,350 --> 00:13:30,970 two, and one. 277 00:13:30,970 --> 00:13:34,026 Beautiful. Let that ratio go. 278 00:13:34,026 --> 00:13:36,370 Breathe nice and easy here. 279 00:13:38,670 --> 00:13:41,070 And just observe. Observe how you feel. 280 00:13:41,070 --> 00:13:42,310 Notice how that went. 281 00:13:42,310 --> 00:13:44,080 Maybe you're like, "Ooh, I think I dig ratios." 282 00:13:44,080 --> 00:13:44,913 Or maybe you're like, 283 00:13:44,913 --> 00:13:46,677 "Oh my gosh this is gonna require some discipline, 284 00:13:46,677 --> 00:13:49,920 "and so focused, focus on my part." 285 00:13:51,490 --> 00:13:54,620 So, all responses are good. 286 00:13:54,620 --> 00:13:56,640 Just make sure you're paying attention. 287 00:13:57,550 --> 00:13:59,250 Alright, Benji. Are we safe? 288 00:13:59,250 --> 00:14:00,913 Any deer out there, buddy? 289 00:14:01,970 --> 00:14:03,263 Are you a little deer? 290 00:14:04,100 --> 00:14:05,600 He is like my little deer. 291 00:14:05,600 --> 00:14:08,423 Okay. If you wanna reverse the cross of your legs now, 292 00:14:09,840 --> 00:14:11,584 you can, I'm going to. 293 00:14:12,210 --> 00:14:14,770 And now we're gonna inhale for four, 294 00:14:14,770 --> 00:14:17,705 exhale for, yup, you guessed it, five. 295 00:14:19,980 --> 00:14:22,710 So let's just take one cycle of breath to begin, 296 00:14:22,710 --> 00:14:24,701 inhale in through the nose. 297 00:14:26,170 --> 00:14:28,597 And exhaling out through the nose. 298 00:14:29,520 --> 00:14:31,341 And inhaling to begin. 299 00:14:31,341 --> 00:14:33,660 Inhale for one, 300 00:14:33,660 --> 00:14:34,910 two, 301 00:14:34,910 --> 00:14:36,443 three, four. 302 00:14:36,443 --> 00:14:38,300 Exhale, five, 303 00:14:38,300 --> 00:14:39,660 four, 304 00:14:39,660 --> 00:14:40,860 three, 305 00:14:40,860 --> 00:14:42,240 two, one. 306 00:14:42,240 --> 00:14:44,340 Inhale, one, 307 00:14:44,340 --> 00:14:45,730 two, 308 00:14:45,730 --> 00:14:47,443 three, four. 309 00:14:47,443 --> 00:14:49,550 Exhale, five, 310 00:14:49,550 --> 00:14:50,880 four, 311 00:14:50,880 --> 00:14:52,200 three, 312 00:14:52,200 --> 00:14:53,530 two, one. 313 00:14:53,530 --> 00:14:54,450 Slow it down. 314 00:14:54,450 --> 00:14:55,730 One, 315 00:14:55,730 --> 00:14:57,150 two, 316 00:14:57,150 --> 00:14:58,713 three, four. 317 00:14:58,713 --> 00:15:00,930 Exhale, five, 318 00:15:00,930 --> 00:15:02,300 four, 319 00:15:02,300 --> 00:15:03,650 three, 320 00:15:03,650 --> 00:15:05,130 two, one. 321 00:15:05,130 --> 00:15:07,150 Inhale, one, 322 00:15:07,150 --> 00:15:08,500 two, 323 00:15:08,500 --> 00:15:10,233 three, four. 324 00:15:10,233 --> 00:15:12,500 Exhale, five, 325 00:15:12,500 --> 00:15:13,920 four, 326 00:15:13,920 --> 00:15:15,370 three, 327 00:15:15,370 --> 00:15:17,043 two, one. 328 00:15:17,043 --> 00:15:19,130 Inhale, one, 329 00:15:19,130 --> 00:15:20,470 two, 330 00:15:20,470 --> 00:15:22,123 three, four. 331 00:15:22,123 --> 00:15:24,220 Exhale, five, 332 00:15:24,220 --> 00:15:25,520 four, 333 00:15:25,520 --> 00:15:26,770 three, 334 00:15:26,770 --> 00:15:28,590 two, and one. 335 00:15:28,590 --> 00:15:30,671 Nice and easy. Let that go. 336 00:15:32,105 --> 00:15:33,860 And just observe. 337 00:15:33,860 --> 00:15:36,162 Notice how it went. 338 00:15:36,162 --> 00:15:38,359 Notice how you feel. 339 00:15:43,550 --> 00:15:45,700 Sit up nice and tall again, 340 00:15:45,700 --> 00:15:47,880 take the left hand to the left side of the mat. 341 00:15:47,880 --> 00:15:50,160 Reach the right fingertips all the way up towards the sky 342 00:15:50,160 --> 00:15:52,530 as if you were trying to touch a cloud. 343 00:15:52,530 --> 00:15:54,000 You can wiggle the fingertips. 344 00:15:54,000 --> 00:15:56,870 Inhale in, exhale, take those fingers 345 00:15:56,870 --> 00:15:58,550 all the way over towards the left side 346 00:15:58,550 --> 00:16:01,250 as you hug your left elbow into the waistline. 347 00:16:02,180 --> 00:16:04,420 Now, let your right hip get really heavy here. 348 00:16:04,420 --> 00:16:06,140 See if you can create more space 349 00:16:06,140 --> 00:16:07,800 between the right waistline 350 00:16:07,800 --> 00:16:10,883 as you pull the right thumb back in space. 351 00:16:12,580 --> 00:16:15,330 Good. Come back to center, right hand down to the earth, 352 00:16:15,330 --> 00:16:18,230 left fingertips up towards the sky. 353 00:16:18,230 --> 00:16:21,800 Try to reach a cloud, wiggle the fingertips 354 00:16:21,800 --> 00:16:23,780 and then take it over here. 355 00:16:23,780 --> 00:16:27,900 Same thing, creating space in that left side waist 356 00:16:27,900 --> 00:16:30,041 as you hug the right elbow in. 357 00:16:34,778 --> 00:16:38,690 Pull the left thumb back, left hip gets really heavy here. 358 00:16:38,690 --> 00:16:40,935 And then come back to center. 359 00:16:42,090 --> 00:16:43,120 Alright. 360 00:16:44,400 --> 00:16:47,250 So, yep, we're continuing. 361 00:16:47,250 --> 00:16:50,650 We're gonna inhale for five now, exhale for six, 362 00:16:50,650 --> 00:16:53,610 and this time, if you're not already trying this, 363 00:16:53,610 --> 00:16:54,610 try to close your eyes 364 00:16:54,610 --> 00:16:57,030 or soften your gaze down gently past your nose 365 00:16:57,030 --> 00:17:00,270 as we've been doing, finding a soft little focal point 366 00:17:00,270 --> 00:17:03,657 just so that your periphery gets soft, 367 00:17:05,630 --> 00:17:06,930 or close your eyes. 368 00:17:06,930 --> 00:17:08,870 Alright, one cycle of breath here together 369 00:17:08,870 --> 00:17:09,703 and then we'll begin. 370 00:17:09,703 --> 00:17:12,583 Inhale in through the nostrils. 371 00:17:12,583 --> 00:17:14,951 Stick with me. Exhale out through the nostrils. 372 00:17:16,580 --> 00:17:17,720 Inhaling for five. 373 00:17:17,720 --> 00:17:18,880 One, 374 00:17:18,880 --> 00:17:20,040 two, 375 00:17:20,040 --> 00:17:21,150 three, 376 00:17:21,150 --> 00:17:22,473 four, five. 377 00:17:22,473 --> 00:17:24,670 And exhaling for six, 378 00:17:24,670 --> 00:17:25,740 five, 379 00:17:25,740 --> 00:17:26,920 four, 380 00:17:26,920 --> 00:17:27,970 three, 381 00:17:27,970 --> 00:17:29,060 two, one. 382 00:17:29,060 --> 00:17:31,780 Listen to your breath. Inhale for one, 383 00:17:31,780 --> 00:17:32,910 two, 384 00:17:32,910 --> 00:17:33,980 three, 385 00:17:33,980 --> 00:17:35,463 four, five. 386 00:17:35,463 --> 00:17:37,440 Exhale for six, 387 00:17:37,440 --> 00:17:38,500 five, 388 00:17:38,500 --> 00:17:39,740 four, 389 00:17:39,740 --> 00:17:40,940 three, 390 00:17:40,940 --> 00:17:42,120 two, one. 391 00:17:42,120 --> 00:17:44,330 Good. Inhale for one, 392 00:17:44,330 --> 00:17:45,570 two, 393 00:17:45,570 --> 00:17:46,620 three, 394 00:17:46,620 --> 00:17:47,453 four, five. 395 00:17:47,453 --> 00:17:50,020 Connect it to your exhale, six, 396 00:17:50,020 --> 00:17:51,030 five, 397 00:17:51,030 --> 00:17:52,260 four, 398 00:17:52,260 --> 00:17:53,159 three, 399 00:17:53,159 --> 00:17:54,733 two, one. 400 00:17:54,733 --> 00:17:56,790 Inhale for one, 401 00:17:56,790 --> 00:17:58,040 two, 402 00:17:58,040 --> 00:17:59,290 three, 403 00:17:59,290 --> 00:18:00,963 four, five. 404 00:18:00,963 --> 00:18:02,540 Exhale for, (clears throat) excuse me, 405 00:18:02,540 --> 00:18:04,560 six, (chuckles) five, 406 00:18:04,560 --> 00:18:05,820 four, 407 00:18:05,820 --> 00:18:07,130 three, 408 00:18:07,130 --> 00:18:08,640 two, one. 409 00:18:08,640 --> 00:18:10,750 Inhale for one, 410 00:18:10,750 --> 00:18:12,070 two, 411 00:18:12,070 --> 00:18:13,250 three, 412 00:18:13,250 --> 00:18:14,863 four, five. 413 00:18:14,863 --> 00:18:17,030 Exhale for six, 414 00:18:17,030 --> 00:18:18,150 five, 415 00:18:18,150 --> 00:18:19,460 four, 416 00:18:19,460 --> 00:18:20,570 three, 417 00:18:20,570 --> 00:18:22,040 two, and one. 418 00:18:22,040 --> 00:18:23,835 Let it go. 419 00:18:25,500 --> 00:18:27,319 Notice how you feel. 420 00:18:32,700 --> 00:18:37,283 And jumping right in, inhaling for six, exhaling for seven. 421 00:18:39,600 --> 00:18:40,910 We're just getting started. 422 00:18:40,910 --> 00:18:42,570 You do not have to master this. 423 00:18:42,570 --> 00:18:44,570 If you find that you're at the bottom of that breath, 424 00:18:44,570 --> 00:18:46,733 really empty, empty, emptying, 425 00:18:47,620 --> 00:18:50,680 it's a classic term, "Empty, empty, emptying," that's good. 426 00:18:50,680 --> 00:18:52,690 That is good stuff. That is so good. 427 00:18:52,690 --> 00:18:54,310 We wanna get to that place. 428 00:18:54,310 --> 00:18:56,380 So, just play around there and remember, 429 00:18:56,380 --> 00:19:00,111 we're here to learn, you know, we're here to, 430 00:19:01,990 --> 00:19:05,530 to learn and to explore the tools of yoga, 431 00:19:05,530 --> 00:19:09,240 in an effort to know ourselves better and to be healthier. 432 00:19:09,240 --> 00:19:13,763 So if the going gets tough or you get frustrated, 433 00:19:14,700 --> 00:19:16,943 take a moment and then just jump back in. 434 00:19:18,190 --> 00:19:22,573 Okay, so we're inhaling for six, exhaling for seven. 435 00:19:24,130 --> 00:19:25,680 And then after that, we only have one more round 436 00:19:25,680 --> 00:19:28,010 'cause I'm making it cute for Day 16. 437 00:19:28,010 --> 00:19:30,810 We're gonna do inhale for eight, exhale for eight. Okay. 438 00:19:31,750 --> 00:19:35,220 So, one cycle of breath here together to begin, ready? 439 00:19:35,220 --> 00:19:36,919 In through the nose. 440 00:19:38,587 --> 00:19:41,493 Sit up nice and tall. Exhale through the nostrils. 441 00:19:43,040 --> 00:19:45,920 And here we go, inhaling for one, 442 00:19:45,920 --> 00:19:47,060 two, 443 00:19:47,060 --> 00:19:48,270 three, 444 00:19:48,270 --> 00:19:49,330 four, 445 00:19:49,330 --> 00:19:50,670 five, six. 446 00:19:50,670 --> 00:19:53,200 Connect it to your exhale, seven, 447 00:19:53,200 --> 00:19:54,480 six, 448 00:19:54,480 --> 00:19:55,550 five, 449 00:19:55,550 --> 00:19:56,650 four, 450 00:19:56,650 --> 00:19:57,720 three, 451 00:19:57,720 --> 00:19:58,840 two, one. 452 00:19:58,840 --> 00:20:00,720 Inhale one, 453 00:20:00,720 --> 00:20:01,820 two, 454 00:20:01,820 --> 00:20:02,850 three, 455 00:20:02,850 --> 00:20:03,970 four, 456 00:20:03,970 --> 00:20:05,353 five, six. 457 00:20:05,353 --> 00:20:07,173 Exhale, seven, 458 00:20:07,173 --> 00:20:08,257 six, 459 00:20:08,257 --> 00:20:09,491 five, 460 00:20:09,491 --> 00:20:10,510 four, 461 00:20:10,510 --> 00:20:11,553 three, 462 00:20:11,553 --> 00:20:12,921 two, one. 463 00:20:12,921 --> 00:20:14,792 Inhale, one, 464 00:20:14,792 --> 00:20:15,949 two, 465 00:20:15,949 --> 00:20:16,938 three, 466 00:20:16,938 --> 00:20:17,965 four, 467 00:20:17,965 --> 00:20:19,532 five, six. 468 00:20:19,532 --> 00:20:21,302 Exhale, seven, 469 00:20:21,302 --> 00:20:22,353 six, 470 00:20:22,353 --> 00:20:23,437 five, 471 00:20:23,437 --> 00:20:24,549 four, 472 00:20:24,549 --> 00:20:25,596 three, 473 00:20:25,596 --> 00:20:27,082 two, one. 474 00:20:27,082 --> 00:20:29,186 Inhale, one, 475 00:20:29,186 --> 00:20:30,298 two, 476 00:20:30,298 --> 00:20:31,438 three, 477 00:20:31,438 --> 00:20:32,512 four, 478 00:20:32,512 --> 00:20:34,111 five, six. 479 00:20:34,111 --> 00:20:36,072 Exhale, seven, 480 00:20:36,072 --> 00:20:37,242 six, 481 00:20:37,242 --> 00:20:38,445 five, 482 00:20:38,445 --> 00:20:39,504 four, 483 00:20:39,504 --> 00:20:40,568 three, 484 00:20:40,568 --> 00:20:42,066 two, one. 485 00:20:42,066 --> 00:20:43,920 Inhale, one, 486 00:20:43,920 --> 00:20:45,020 two, 487 00:20:45,020 --> 00:20:46,230 three, 488 00:20:46,230 --> 00:20:47,360 four, 489 00:20:47,360 --> 00:20:48,883 five, six. 490 00:20:48,883 --> 00:20:50,720 Exhale, seven, 491 00:20:50,720 --> 00:20:51,930 six, 492 00:20:51,930 --> 00:20:53,010 five, 493 00:20:53,010 --> 00:20:54,130 four, 494 00:20:54,130 --> 00:20:55,260 three, 495 00:20:55,260 --> 00:20:57,136 two, empty on the one. 496 00:20:57,136 --> 00:20:58,711 And let it go. 497 00:20:58,711 --> 00:21:01,163 (clears throat) Excuse me. 498 00:21:02,484 --> 00:21:05,670 Notice how you feel. 499 00:21:11,050 --> 00:21:14,302 Sweet. Send the legs out in front, nice and easy. 500 00:21:16,550 --> 00:21:19,650 On your next inhale, reach for the sky. Nice and easy. 501 00:21:19,650 --> 00:21:22,040 Feel free to bend the knees if you like. 502 00:21:22,040 --> 00:21:23,820 Exhale, think up and over, 503 00:21:23,820 --> 00:21:25,890 take your heart up and over 504 00:21:25,890 --> 00:21:28,260 as if you maybe had like a little ball, 505 00:21:28,260 --> 00:21:31,740 or maybe just, we could use our sweet bellies. 506 00:21:31,740 --> 00:21:34,570 Draw your bellies up and over. 507 00:21:34,570 --> 00:21:36,630 So just wanna create length in the spine 508 00:21:36,630 --> 00:21:39,520 rather than going in short-cutting. 509 00:21:39,520 --> 00:21:41,820 And then we'll allow the hands to rest gently 510 00:21:41,820 --> 00:21:45,753 on the ankles, the shins, the calves, the feet. 511 00:21:47,760 --> 00:21:50,642 And then we can work to straighten the legs if that's, 512 00:21:52,204 --> 00:21:54,420 on the menu and if not, 513 00:21:54,420 --> 00:21:56,123 keep them nice and bent here. 514 00:21:57,000 --> 00:21:59,770 Then everyone, draw the shoulder blades together. 515 00:21:59,770 --> 00:22:03,970 So in, towards each other and then down the back body, 516 00:22:03,970 --> 00:22:06,010 and then carve a line with your nose 517 00:22:06,010 --> 00:22:07,210 as if you're a little kitty cat 518 00:22:07,210 --> 00:22:08,910 pushing a ball of yarn forward. 519 00:22:08,910 --> 00:22:10,961 Inhale, look forward. 520 00:22:12,470 --> 00:22:13,470 And exhale, 521 00:22:13,470 --> 00:22:17,590 Forward Fold all the way in. Your version. 522 00:22:17,590 --> 00:22:19,760 Just want you to take a second to 523 00:22:19,760 --> 00:22:21,800 drop the weight of the head, 524 00:22:21,800 --> 00:22:25,479 close your eyes and just breathe nice and easy. 525 00:22:29,550 --> 00:22:32,450 Alright. Tuck your chin into your chest, 526 00:22:32,450 --> 00:22:35,590 feel that energy drawing up from the pelvic floor. 527 00:22:35,590 --> 00:22:36,740 So every time we do a roll up, 528 00:22:36,740 --> 00:22:39,620 we have a great chance to lift up from the pelvic floor, 529 00:22:39,620 --> 00:22:43,870 and really feel this connection to the spine. 530 00:22:45,070 --> 00:22:47,530 That's like one of the more nerdy things 531 00:22:47,530 --> 00:22:48,930 I've ever said in my life, but it's true. 532 00:22:48,930 --> 00:22:51,410 It's like, every time we do a roll up in this practice, 533 00:22:51,410 --> 00:22:54,370 you have this like, buffet of things 534 00:22:54,370 --> 00:22:56,730 that you can kind of bring your awareness to, 535 00:22:56,730 --> 00:22:57,880 and pelvic floor, 536 00:22:57,880 --> 00:23:00,150 healthy pelvic floor is always a good idea. 537 00:23:00,150 --> 00:23:03,610 So, and just right, this awareness of spine. 538 00:23:03,610 --> 00:23:06,443 Alright, come back to your nice comfy seat. 539 00:23:12,820 --> 00:23:16,270 And we're gonna end with a pretty long ratio. 540 00:23:16,270 --> 00:23:18,030 This is a little bit advanced, 541 00:23:18,030 --> 00:23:20,080 but I wanted to kind of go for the gold today, 542 00:23:20,080 --> 00:23:21,620 and then we'll break it up, 543 00:23:21,620 --> 00:23:25,550 and we'll start adding some moments of pause and retention 544 00:23:25,550 --> 00:23:27,579 in between the breath. But remember, for today, 545 00:23:27,579 --> 00:23:30,110 we're just connecting the inhale and the exhale. 546 00:23:30,110 --> 00:23:31,540 And because we're awesome, 547 00:23:31,540 --> 00:23:34,940 and because we're here on a quest for the breath 548 00:23:35,850 --> 00:23:39,120 to unite with ourselves 549 00:23:39,120 --> 00:23:40,833 and each other, let's go for it. 550 00:23:40,833 --> 00:23:43,450 We're gonna inhale for eight, exhale for eight. 551 00:23:43,450 --> 00:23:45,150 If at any time you don't feel comfortable, 552 00:23:45,150 --> 00:23:48,610 you drop the ratio and you can return to any movement 553 00:23:48,610 --> 00:23:50,000 that we've already introduced. 554 00:23:50,000 --> 00:23:54,070 Whether it's neck circles, maybe some movement with the arms 555 00:23:54,070 --> 00:23:57,180 or grounding by bringing the hands to the earth, 556 00:23:57,180 --> 00:24:00,006 or of course the Forward Fold. 557 00:24:01,050 --> 00:24:04,290 If you're feeling light-headed skip the Forward Fold. Okay? 558 00:24:04,290 --> 00:24:07,140 If you just need some grounding on this, nice stretching. 559 00:24:10,100 --> 00:24:11,533 Alrighty. 560 00:24:12,610 --> 00:24:16,400 Eight and eight, aren't we great? 561 00:24:16,400 --> 00:24:19,230 Day 16, let's go! 562 00:24:19,230 --> 00:24:21,829 Okay. Inhale in through the nose. (chuckles) 563 00:24:23,750 --> 00:24:25,512 Exhale out through the nose. 564 00:24:27,030 --> 00:24:28,743 And here we go. Inhale for one, 565 00:24:29,690 --> 00:24:31,000 two, 566 00:24:31,000 --> 00:24:32,290 three, 567 00:24:32,290 --> 00:24:33,520 four, 568 00:24:33,520 --> 00:24:34,460 five, you got it, 569 00:24:34,460 --> 00:24:35,937 six, 570 00:24:35,937 --> 00:24:37,290 seven, eight. 571 00:24:37,290 --> 00:24:39,180 Exhale eight, 572 00:24:39,180 --> 00:24:40,350 seven, 573 00:24:40,350 --> 00:24:41,460 six, 574 00:24:41,460 --> 00:24:42,730 five, 575 00:24:42,730 --> 00:24:43,910 four, 576 00:24:43,910 --> 00:24:45,040 three, 577 00:24:45,040 --> 00:24:46,390 two, one. 578 00:24:46,390 --> 00:24:48,350 Inhale, one, 579 00:24:48,350 --> 00:24:49,530 two, 580 00:24:49,530 --> 00:24:50,780 three, 581 00:24:50,780 --> 00:24:51,980 four, 582 00:24:51,980 --> 00:24:53,040 five, 583 00:24:53,040 --> 00:24:54,140 six, 584 00:24:54,140 --> 00:24:55,502 seven, eight. 585 00:24:55,502 --> 00:24:57,250 Exhale, eight, 586 00:24:57,250 --> 00:24:58,460 seven, 587 00:24:58,460 --> 00:24:59,740 six, 588 00:24:59,740 --> 00:25:00,780 five, 589 00:25:00,780 --> 00:25:01,980 four, 590 00:25:01,980 --> 00:25:03,340 three, 591 00:25:03,340 --> 00:25:04,460 empty it out. 592 00:25:04,460 --> 00:25:06,520 Inhale, one, 593 00:25:06,520 --> 00:25:07,680 two, 594 00:25:07,680 --> 00:25:08,720 three, 595 00:25:08,720 --> 00:25:09,980 four, 596 00:25:09,980 --> 00:25:11,010 five, 597 00:25:11,010 --> 00:25:12,080 six, 598 00:25:12,080 --> 00:25:14,124 seven, eight. 599 00:25:14,124 --> 00:25:15,330 Eight, 600 00:25:15,330 --> 00:25:16,570 seven, 601 00:25:16,570 --> 00:25:17,700 six, 602 00:25:17,700 --> 00:25:18,730 five, 603 00:25:18,730 --> 00:25:19,890 four, 604 00:25:19,890 --> 00:25:21,070 three, 605 00:25:21,070 --> 00:25:22,130 two, one. 606 00:25:22,130 --> 00:25:24,090 Last round, one, 607 00:25:24,090 --> 00:25:25,220 two, 608 00:25:25,220 --> 00:25:26,320 three, 609 00:25:26,320 --> 00:25:27,380 four, 610 00:25:27,380 --> 00:25:28,400 five, 611 00:25:28,400 --> 00:25:29,490 six, 612 00:25:29,490 --> 00:25:30,857 seven, eight. 613 00:25:30,857 --> 00:25:32,640 And exhale, eight, 614 00:25:32,640 --> 00:25:33,790 seven, 615 00:25:33,790 --> 00:25:34,950 six, 616 00:25:34,950 --> 00:25:36,110 five, 617 00:25:36,110 --> 00:25:37,170 four, 618 00:25:37,170 --> 00:25:38,230 three, 619 00:25:38,230 --> 00:25:40,210 two, empty, one. 620 00:25:40,210 --> 00:25:42,220 Let your breath come back now 621 00:25:42,220 --> 00:25:44,503 to a nice, easy natural rhythm. 622 00:25:45,620 --> 00:25:46,870 Try not to fidget here. 623 00:25:46,870 --> 00:25:50,060 Please close your eyes, tuck your chin. 624 00:25:50,060 --> 00:25:52,190 Ground your hands on the knees or the thighs, 625 00:25:52,190 --> 00:25:54,130 and just notice how you feel. 626 00:26:10,668 --> 00:26:13,040 And then bat the eyelashes open gently, 627 00:26:13,040 --> 00:26:16,400 but keep your vibe, whatever it is, 628 00:26:16,400 --> 00:26:18,785 and bring the palms together. 629 00:26:21,720 --> 00:26:24,883 I just found like a moment of exquisite stillness there. 630 00:26:26,300 --> 00:26:27,634 Did you? 631 00:26:30,970 --> 00:26:35,970 So, we'll continue to play with the breath, slowing it down. 632 00:26:38,320 --> 00:26:41,510 Incredible benefits come with slowing down the breath. 633 00:26:41,510 --> 00:26:44,340 And I am very excited 634 00:26:44,340 --> 00:26:48,520 about the next week of practices with you. 635 00:26:48,520 --> 00:26:51,150 So I look forward to seeing you tomorrow, 636 00:26:51,150 --> 00:26:54,650 until then, have a wonderful rest of your day. 637 00:26:54,650 --> 00:26:58,220 Let's take a final breath in here together. 638 00:26:58,220 --> 00:26:59,830 Nice and easy. 639 00:26:59,830 --> 00:27:04,763 And use your exhale to bow the head to the hands, 640 00:27:06,060 --> 00:27:07,513 to the heart. 641 00:27:08,518 --> 00:27:09,882 Namaste. 642 00:27:11,099 --> 00:27:16,066 (bright upbeat piano music)