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- Hello, everyone.

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Welcome to BREATH,
your 30 day yoga journey.

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We're back with Day 17,

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Explore.

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Let's get started.

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(bright upbeat piano music)

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Alright, let's start
today with a little Cat-Cow.

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So we're gonna jump right
into some spinal flexion.

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As always, 
remember, you can use

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your blanket to pad the knees.

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Fingertips spread wide.

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Rooted down
into the ground, let's go.

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When you're ready,
using the inhale

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to drop the belly, 
open the chest,

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and really lift and lengthen
from the top of the head today.

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So try to really
exaggerate that.

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And then exhale, chin to chest.

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Navel draws up, up,
up towards the spine.

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We hug the lower ribs in,
and now keep it going.

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Starting to sync
up with your breath.

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Taking a second to
soften your gaze here

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as we start to slowly move

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and slowly breathe
with more consciousness.

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Noticing how you feel.

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And ultimately, today,

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really giving yourself 
permission to explore.

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So you can start to
veer off the railroad tracks

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here at any time.

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Exploring the space.

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Okay.

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Exploring the space,
exploring the sensation.

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Exploring the body,
exploring the breath.

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Alright, so from here,

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you're veering off
the railroad tracks.

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Benji's looking out
into the distance at birds

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and squirrels and deer.

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I'm hoping some
magical creature also comes by

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and we all can
witness it together.

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So we're veering off
the railroad tracks here.

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Don't decide where it ends.

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We've said this before,

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so you might take
it all the way back

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into an Extended Child's Pose.

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You might take it all
the way forward into Cobra.

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You might turn the fingertips
in for some wrist rotations,

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either one hand at a time,

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or maybe today
we try both hands.

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Finding that
gentle circular motion.

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Maybe you curl the toes under,
reset the hands,

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and send the hips
back towards the feet.

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So I'd like to invite you
to just explore the space

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a little bit on your mat.

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And if you're feeling
pretty tired and sedentary,

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it's totally okay to
maybe take a moment here

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and milk this exploration
warmup with a little stillness.

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Just kind of grounding

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and down with the
sound of your breath.

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So

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the invitation
is yours to explore.

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And we'll use this
same exploration eventually

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to come all the
way down to the belly.

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If you padded the knees,

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you might move your
blanket to the side.

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And that's where we'll meet.
Take your time.

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And press into
the tops of the feet,

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drag the hands in
line with the rib cage,

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tuck the chin into the chest,

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and inhale, rise up.

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Exhale to slowly release.

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Good, inhale to rise up.

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And exhale to slowly release.

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And inhale to rise up.

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And this time when you're up,

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press into the tops of the feet,
press into the pubic bone.

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We're gonna flip
the palms face up.

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We're gonna take the
weight off the hands

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just to see how much
we're muscling in the hands.

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And if we can slowly start
to integrate things in a way

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so we really build
strength in the low back

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without hurting yourselves

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or tugging the shoulders
down away from the ears.

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We're using our foundation here.

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Exploring the sensation

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as we build strength
with integrity and awareness.

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Take one more breath.

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Maybe you feel it lift you.

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Catch a little wave.

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And exhale, release the hands,

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release the
forehead to the earth.

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And let's press
back up to all fours.

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Great, curl the right toes under,
send the right toes out.

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Inhale, send the 
left fingertips forward,

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left thumb up.

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Exhale, draw the
navel up to the spine.

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Good, inhale.
Lift the right leg up.

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Exhale. Bring everything in.

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Knee to nose.

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Inhale, extend.

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Exhale, bring it in.

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Listen carefully.

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Inhale, extend.

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Exhale, we're gonna 
explore space left to right

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by bending the left elbow,
bringing it to the side,

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bending the right knee,
bringing it to the side

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as if you were at a hydrant.

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That's such a dumb
thing to say, I know,

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but it's a good image.

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Okay, inhale, extend.

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Left fingertips forward,
right toes back.

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And then bring it back down.

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Hair toss and switch. 
Here we go.

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Inhale in, curl the left toes.
Send that left heel back.

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Nice stretch there.

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Good, reach the
right fingertips forward.

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Exhale, draw the right
shoulder in, navel to spine.

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Inhale, left leg goes up.

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Exhale, navel to spine,
hug the lower ribs in.

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Okay, next inhale, spread
the fingers, spread the toes.

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Root down
through your foundation.

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Exhale, bring it in.

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Inhale to extend.

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Exhale to bring it in.

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Inhale to extend.

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Let's do one more. 
Exhale, bring it in.

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Inhale to extend.

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Explore the space left to right

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by bending the right elbow,
taking it to the right,

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bending the left knee,
taking it to the left.

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Try to lift, lift, lift.

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You're here for one
more breath, inhale.

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Good, and then exhale,

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slowly making your
way all the way back.

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Bring the knees
as wide as the mat,

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so widen the knees,
bring the toes together,

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send the hips back,
fingertips forward.

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Active, active stretch.

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Reach, inhale, look forward.

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Exhale, really pull back
through your hip creases.

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So we want to feel the
hips getting heavy here.

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And I realize your
shape may not look like mine.

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So just work on the intention

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of pulling the hip creases back,
getting heavy in the bum,

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and then eventually we'll relax
the weight of the head down.

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You can use your block
or your blanket or pillow

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to lift the
earth up to your head

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if the head doesn't
come down all the way.

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We won't be here too long.

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So breathing deep.

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And here in our
little private love cave,

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we'll start to seal the
lips if you haven't already,

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and just start to play
with breathing in and out

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through the nose.

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And while we're
not doing ratio today,

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see if you can

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just have this in 
the back of your mind,

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this idea of
slowing down the breath.

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So we're actually 
taking less breaths

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throughout this practice

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than we maybe would have

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if we weren't
bringing our awareness

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to the breath and
to slowing it down.

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So to put it simply,
can we take less breaths

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for the duration
of this practice

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by bringing our
awareness to

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breathing slowly

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instead of lots
of quick breaths?

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Alright, inhale to look forward.

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Exhale to come all the
way back up to all fours.

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Spread the fingertips wide,

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curl the toes under,
inhale in again.

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And yes, exhale, hips up high
and back, Downward Facing Dog.

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So keep that in mind here

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as we bring the head
underneath the heart.

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Can we take slow breaths

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and fewer here on the mat?

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And the answer might
be no for you today.

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So it's just
something to explore.

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It's just something to chew on.

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After a couple of moments here,

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to stretch out through the
feet and find your foundation

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and your alignment 
and your action,

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then let's come into
a moment of stillness

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in Downward Facing Dog.

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Listen to the
sound of your breath,

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in through the nose,
out through the nose.

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Lovely, then bend your knees,
inhale to look forward.

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And exhale, we're gonna cross 
the right foot over the left.

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Good, then left
foot over the right,

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but try to really take up space.

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Explore the space on your mat.

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So big criss-cross steps today.

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Yes, one and then the other.

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Nice and slow all the way up

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to the tippy-tip-top.
Feet together today.

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Really together, legs squeezing,
bend your knees generously

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and allow your 
upper body to drape

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down past the legs

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and listen to your breath here.

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In through the nose, 
out through the nose.

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Check in with the
head and the neck,

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see if you're gripping here.

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And then just notice if
your weight is shifting

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more forward into the
toes or back into the heels.

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Let's see if we can
spread our awareness evenly

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throughout all four
corners of the feet.

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So nice, all right.

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Let's roll it up nice and slow.

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Bend your knees generously.

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Send your hips back,
tuck your chin,

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soft fingertips as you
slowly roll up to Mountain Pose.

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Squeeze the legs together

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and see if you can
find a little power

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from really squeezing the legs,

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lifting up from the pelvic floor

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as, of course, the heart lifts,

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the head lifts, shoulders drop.

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Keep soft fingertips here,
nice and easy.

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Take a second to check
in with the head to neck,

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exploring the sensation there.

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And then when
you're ready, big inhale,

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soft fingertips
are gonna take us

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all the way up towards the sky.

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Squeeze the legs together.

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Really squeeze, 
squeeze, squeeze.

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You should feel nice
and strong in your base.

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Good, and then exhale,

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soft fingertips take
us all the way down.

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I'll reach over and give
Benji a little head scratch

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from all of us.

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What a sweet boy.

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Good, and then take
a second to hang here.

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Fingertips on the earth.

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Shake the head, 
a little yes, a little no.

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Oh yeah, and I'm
going right into it.

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So drop the hips.

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So we've been squeezing.

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So we have this nice space.

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So keep that,
drop the hips back.

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You got this, 
send fingertips forward.

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Now opposite of soft fingertips,

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nice active fingertips
reaching energy forward

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as you send the
hips back in space.

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So now we're exploring 
the space behind us,

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pressing into both feet evenly,

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big beach ball in front of you.

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And maybe just up a
little bit past your eyebrows.

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So we're counterbalancing the
weight of the hips going back

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by reaching the
fingertips forward.

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If it's in your practice

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to take the fingertips
up to the sky, go ahead.

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But I'd like this variation

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as we begin to help us
learn how to drop our center

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and manage the
weight distribution.

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We're here for three,
drop a little lower, two,

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drop a little lower,
and one, great.

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Root to rise here, inhale,
reach for the sky.

257
00:13:18,600 --> 00:13:20,313
And exhale, 
soft fingertips as you

258
00:13:20,313 --> 00:13:22,550
bring it all the way back down.

259
00:13:22,550 --> 00:13:23,670
Good.

260
00:13:23,670 --> 00:13:26,320
Take a second. 
On your next inhale,

261
00:13:26,320 --> 00:13:29,940
lift up halfway, find a
nice flat back position.

262
00:13:29,940 --> 00:13:32,490
Micro-bend in the
knees here, not locked.

263
00:13:32,490 --> 00:13:36,020
And then exhale, 
let it go, Forward Fold.

264
00:13:36,020 --> 00:13:37,430
Good, fingertips on the mat.

265
00:13:37,430 --> 00:13:39,750
Inhale, step the left toes back.

266
00:13:39,750 --> 00:13:43,042
Exhale, lower the 
left knee to the earth.

267
00:13:43,042 --> 00:13:45,860
Inhale, active fingers
now as you explore

268
00:13:45,860 --> 00:13:48,880
the space forward, up,
and back, lifting your chest.

269
00:13:48,880 --> 00:13:50,420
Slight back bend here maybe

270
00:13:50,420 --> 00:13:52,798
as you lift the
chest to the sky.

271
00:13:54,150 --> 00:13:56,993
Good, and then slowly
release it back down.

272
00:13:57,840 --> 00:14:00,080
Great, pull the
right hip crease back.

273
00:14:00,080 --> 00:14:02,070
Flex your right
toes towards your face.

274
00:14:02,070 --> 00:14:03,670
Stretch it out.

275
00:14:03,670 --> 00:14:05,390
Inhale, look forward.

276
00:14:05,390 --> 00:14:07,540
Exhale, roll it through.

277
00:14:07,540 --> 00:14:10,080
Lift that back knee up.
Left hand to the earth.

278
00:14:10,080 --> 00:14:12,430
No weight in
that left wrist here

279
00:14:12,430 --> 00:14:15,010
as we reach the right
fingertips to the sky.

280
00:14:15,010 --> 00:14:17,530
Now today, try to
really reach your left heel

281
00:14:17,530 --> 00:14:19,440
towards the back
edge of your mat.

282
00:14:19,440 --> 00:14:21,790
Keep that front knee
over the front ankle.

283
00:14:21,790 --> 00:14:25,640
And as you reach, soft or
active fingertips, your choice,

284
00:14:25,640 --> 00:14:29,370
in the right finger, right hand,
excuse me, so your choice.

285
00:14:29,370 --> 00:14:31,940
As you reach up, squeeze
the inner thighs together,

286
00:14:31,940 --> 00:14:36,960
maybe lifting up in
the pelvis, half an inch.

287
00:14:36,960 --> 00:14:39,940
Oh yeah, so we're exploring a
little more in the poses now.

288
00:14:39,940 --> 00:14:41,310
Inhaling again.

289
00:14:41,310 --> 00:14:43,270
Exhale, bring it 
all the way back.

290
00:14:43,270 --> 00:14:44,370
Check it out.

291
00:14:44,370 --> 00:14:45,500
Step the back foot up.

292
00:14:45,500 --> 00:14:48,070
You can keep the
back heel lifted today

293
00:14:48,070 --> 00:14:49,750
as you pull the
right hip crease back,

294
00:14:49,750 --> 00:14:51,393
a little Pyramid variation.

295
00:14:52,680 --> 00:14:54,720
Good, inhale in.

296
00:14:54,720 --> 00:14:56,840
Exhale, kick the left toes back,

297
00:14:56,840 --> 00:15:01,100
come to your nice low lunge,
back knee's lifted.

298
00:15:01,100 --> 00:15:03,290
And then we'll step
the right toes back.

299
00:15:03,290 --> 00:15:06,453
Follow your breath all
the way down, belly to Cobra.

300
00:15:07,650 --> 00:15:10,730
Using your inhale, 
of course, to lift the heart.

301
00:15:10,730 --> 00:15:14,384
And the exhale
to follow it down.

302
00:15:14,384 --> 00:15:17,730
Then inhale to
all fours or Plank.

303
00:15:17,730 --> 00:15:20,970
Notice how you
feel today in Plank.

304
00:15:20,970 --> 00:15:23,930
And then exhale to
your Downward Facing Dog.

305
00:15:23,930 --> 00:15:27,093
Take a deep breath in
here, in through the nose.

306
00:15:28,490 --> 00:15:30,593
And exhale out through the nose.

307
00:15:32,049 --> 00:15:33,610
Bend the knees.

308
00:15:33,610 --> 00:15:34,850
Inhale, look forward.

309
00:15:34,850 --> 00:15:38,880
Exhale, cross your left
foot over your right.

310
00:15:38,880 --> 00:15:40,500
Then cross your
right foot over your left.

311
00:15:40,500 --> 00:15:43,230
Again, big
criss-cross steps today.

312
00:15:43,230 --> 00:15:45,890
So taking up the
full space of the mat,

313
00:15:45,890 --> 00:15:47,700
stretching through
the fascia of the foot,

314
00:15:47,700 --> 00:15:52,450
the ankle, the calf,
that IT band,

315
00:15:52,450 --> 00:15:56,870
on that outer hip,
all the way to the top.

316
00:15:56,870 --> 00:15:58,904
Feet together, really together.

317
00:16:00,290 --> 00:16:02,131
Nice, inhale, halfway lift.

318
00:16:03,300 --> 00:16:05,630
Exhale to soften and bow.

319
00:16:05,630 --> 00:16:07,100
Root to rise, inhale,

320
00:16:07,100 --> 00:16:09,770
energy in the fingertips
as you reach all the way up.

321
00:16:09,770 --> 00:16:12,740
Stand tall, reach for the sky.

322
00:16:12,740 --> 00:16:15,026
And then exhale, 
wiggle the fingertips as

323
00:16:15,026 --> 00:16:17,740
you take it all the way down.

324
00:16:17,740 --> 00:16:20,430
Alright, bend the knees,
send the hips back in space,

325
00:16:20,430 --> 00:16:22,840
spread awareness through
all four corners of the feet.

326
00:16:22,840 --> 00:16:24,850
Find that
four-part equal standing

327
00:16:24,850 --> 00:16:28,310
as you drop the hips down,
send the fingertips forward.

328
00:16:28,310 --> 00:16:30,120
Imagine you're
holding a big beach ball

329
00:16:30,120 --> 00:16:33,030
or one of those big physio
balls (laughs) in your hands.

330
00:16:33,030 --> 00:16:34,580
So there's lots of energy here.

331
00:16:34,580 --> 00:16:37,618
Sending it back,
squeezing the legs together.

332
00:16:39,050 --> 00:16:41,150
Pressing into all
four corners of the feet.

333
00:16:41,150 --> 00:16:43,320
Squeezing, squeezing 
legs together,

334
00:16:43,320 --> 00:16:47,383
but soft in the face,
relaxed in the shoulders.

335
00:16:48,820 --> 00:16:50,610
Alright, inhale in.

336
00:16:50,610 --> 00:16:54,290
Exhale, drop it
half an inch for three.

337
00:16:54,290 --> 00:16:56,823
Drop a little more for two.
You got this.

338
00:16:56,823 --> 00:16:58,570
Drop a little
more for one. Awesome.

339
00:16:58,570 --> 00:17:00,360
Root to rise here.
Squeeze the legs together.

340
00:17:00,360 --> 00:17:01,710
Feel the power in your base.

341
00:17:01,710 --> 00:17:03,640
As you inhale,
reach all the way up.

342
00:17:03,640 --> 00:17:05,400
And exhale, let it go.

343
00:17:05,400 --> 00:17:08,790
Soft fingers, wiggle them as
you bring it all the way down.

344
00:17:08,790 --> 00:17:13,210
Inhale, halfway lift, draw
the shoulder blades together.

345
00:17:13,210 --> 00:17:17,390
Good, exhale, soften and fold.

346
00:17:17,390 --> 00:17:20,990
Take a second, then
fingertips come to the mat.

347
00:17:20,990 --> 00:17:25,150
Step the right foot back,
lower the right knee.

348
00:17:25,150 --> 00:17:26,120
Good, inhale.

349
00:17:26,120 --> 00:17:28,563
Fingertips reach 
forward, up and back.

350
00:17:29,720 --> 00:17:31,308
Lift the chest all the way up.

351
00:17:31,308 --> 00:17:35,090
As you exhale, 
drop the shoulders down.

352
00:17:35,090 --> 00:17:37,080
Inhale in again.

353
00:17:37,080 --> 00:17:39,410
Exhale all the way 
back down to your lunge.

354
00:17:39,410 --> 00:17:41,160
Keep the back
knee on the ground.

355
00:17:41,160 --> 00:17:42,610
Pull the left hip crease back,

356
00:17:42,610 --> 00:17:44,490
straighten through the left leg.

357
00:17:44,490 --> 00:17:46,990
So you're breathing in
and out through your nose.

358
00:17:46,990 --> 00:17:48,700
I'm talking
while I'm doing this.

359
00:17:48,700 --> 00:17:51,860
So I'm obviously
breathing out of my mouth,

360
00:17:51,860 --> 00:17:54,750
but try to explore

361
00:17:54,750 --> 00:17:56,440
in through the nose,
out through the nose.

362
00:17:56,440 --> 00:17:57,490
Knowing, of course,

363
00:17:57,490 --> 00:18:00,940
if you want to take a
nice intentional sigh,

364
00:18:00,940 --> 00:18:03,180
or letting go of some heat,

365
00:18:03,180 --> 00:18:04,630
you can do so
throughout the mouth.

366
00:18:04,630 --> 00:18:06,920
We're just trying to
bring more awareness.

367
00:18:06,920 --> 00:18:08,950
Inhale to look forward.

368
00:18:08,950 --> 00:18:12,220
Exhale, rolling through,
front knee over front ankle,

369
00:18:12,220 --> 00:18:13,530
back to your lunge.

370
00:18:13,530 --> 00:18:14,820
Right hand comes to the earth.

371
00:18:14,820 --> 00:18:16,820
We curl the left toes under,
lift the back knee.

372
00:18:16,820 --> 00:18:18,883
Here we go.
Lots to explore here.

373
00:18:18,883 --> 00:18:21,820
We'll start to explore
a little more in these shapes.

374
00:18:21,820 --> 00:18:24,800
As the left fingertips come up,

375
00:18:24,800 --> 00:18:26,190
draw the right shoulder back,

376
00:18:26,190 --> 00:18:27,620
front knee over front ankle.

377
00:18:27,620 --> 00:18:30,890
Again, squeezing the inner
thighs in towards the midline.

378
00:18:30,890 --> 00:18:33,900
Feel your pelvis
lift half an inch.

379
00:18:33,900 --> 00:18:35,840
Should feel nice in the sacrum.

380
00:18:35,840 --> 00:18:38,100
We're reaching
the right heel back.

381
00:18:38,100 --> 00:18:40,670
Reach up, wiggle the fingertips

382
00:18:40,670 --> 00:18:43,873
as if you were
trying to tickle a cloud.

383
00:18:43,873 --> 00:18:46,230
(muffled laughter) 
You can quote me on that later.

384
00:18:46,230 --> 00:18:49,490
And then slowly
bring it back. Beautiful.

385
00:18:49,490 --> 00:18:51,720
Frame your right
foot with your hands.

386
00:18:51,720 --> 00:18:54,030
Keep the back knee lifted.

387
00:18:54,030 --> 00:18:55,360
Step the left toes back.

388
00:18:55,360 --> 00:18:57,640
Everyone give this Plank a try.

389
00:18:57,640 --> 00:18:59,120
Press away from your yoga mat,

390
00:18:59,120 --> 00:19:01,040
even if it's
just for two seconds.

391
00:19:01,040 --> 00:19:03,860
Just check in with
where you're at with it.

392
00:19:03,860 --> 00:19:07,110
And then slowly lower
all the way to the belly.

393
00:19:07,110 --> 00:19:09,440
Good, inhale, 
ride the wave of the breath.

394
00:19:09,440 --> 00:19:11,273
Lift your heart up, Cobra.

395
00:19:12,260 --> 00:19:14,070
Exhale to release.

396
00:19:14,070 --> 00:19:15,370
Curl the toes under again.

397
00:19:15,370 --> 00:19:16,340
Give it a try.

398
00:19:16,340 --> 00:19:18,110
Navel draws up to the spine.

399
00:19:18,110 --> 00:19:20,100
Upper back body domes.

400
00:19:20,100 --> 00:19:21,640
Just listen to your body.

401
00:19:21,640 --> 00:19:23,130
Crown of the head
reaching forward,

402
00:19:23,130 --> 00:19:26,020
heels reaching back if
you have to lower the knees,

403
00:19:26,020 --> 00:19:27,940
of course, honor your body,

404
00:19:27,940 --> 00:19:30,193
build strength
mindfully and with integrity.

405
00:19:31,060 --> 00:19:32,990
But we're here for three, two,

406
00:19:32,990 --> 00:19:35,620
on the one, send the
hips up high and back.

407
00:19:35,620 --> 00:19:37,983
Downward Facing Dog. Beautiful.

408
00:19:39,460 --> 00:19:42,676
Breathing here.

409
00:19:42,676 --> 00:19:44,617
Close your eyes.

410
00:19:50,900 --> 00:19:53,470
Alright, take pressure 
out of the wrists

411
00:19:53,470 --> 00:19:55,910
by really pressing
into the fingertips.

412
00:19:55,910 --> 00:19:57,130
I know it's challenging,

413
00:19:57,130 --> 00:20:00,160
but really give
some love exploration

414
00:20:00,160 --> 00:20:01,750
to this hand 
to earth connection.

415
00:20:01,750 --> 00:20:04,320
Particularly when we have a
lot of weight on the hands,

416
00:20:04,320 --> 00:20:06,860
we're pressing
through the knuckles.

417
00:20:06,860 --> 00:20:09,090
We're taking
pressure out of the wrists

418
00:20:09,090 --> 00:20:12,720
by keeping this action as we
anchor through the left heel.

419
00:20:12,720 --> 00:20:15,290
And inhale, lift the
right leg all the way up.

420
00:20:15,290 --> 00:20:16,990
Exhale, bring it
all the way through,

421
00:20:16,990 --> 00:20:19,430
step it into your lunge.

422
00:20:19,430 --> 00:20:21,300
Pivot on the back foot, inhale.

423
00:20:21,300 --> 00:20:25,533
We rise up,
Warrior I, heart lifts.

424
00:20:26,490 --> 00:20:31,250
Good, and then exhale, 
turn it to the side, Warrior II.

425
00:20:31,250 --> 00:20:33,954
Heart keeps lifting.

426
00:20:35,150 --> 00:20:37,910
And let's explore
some space overhead.

427
00:20:37,910 --> 00:20:39,300
Front knee stays bent today.

428
00:20:39,300 --> 00:20:43,780
As we inhale, reach forward,
up and back, Peaceful Warrior.

429
00:20:43,780 --> 00:20:46,470
Then slowly bring 
your heart forward,

430
00:20:46,470 --> 00:20:49,020
right elbow to the
top of the right knee,

431
00:20:49,020 --> 00:20:51,350
left fingertips
up towards the sky.

432
00:20:54,200 --> 00:20:57,850
Good, stay here or extend
the right fingertips down.

433
00:20:57,850 --> 00:21:00,280
So right arm is straight,
left arm is straight.

434
00:21:00,280 --> 00:21:02,270
We're working to
stack the shoulders here.

435
00:21:02,270 --> 00:21:05,740
Hugging the low ribs in,
left toes are turned in.

436
00:21:05,740 --> 00:21:08,350
We breathe in,
wiggle the left fingertips.

437
00:21:08,350 --> 00:21:12,330
Breathe out to bring it all
the way back down to your lunge.

438
00:21:12,330 --> 00:21:14,560
Plant the palm, 
step the right toes back.

439
00:21:14,560 --> 00:21:17,900
Belly to Cobra or
Chaturanga to Upward Facing Dog.

440
00:21:17,900 --> 00:21:19,710
Moving with your breath.

441
00:21:19,710 --> 00:21:21,803
Benji looks so cute right now.

442
00:21:22,900 --> 00:21:25,213
Meet me in Downward Facing Dog.

443
00:21:30,370 --> 00:21:33,990
So upper arm bones
are externally rotating,

444
00:21:33,990 --> 00:21:35,950
so away from the ears.

445
00:21:35,950 --> 00:21:38,410
We have our hand
to earth connection.

446
00:21:38,410 --> 00:21:40,870
We're gonna root the
right heel down firmly,

447
00:21:40,870 --> 00:21:43,840
and inhale,
slide the left leg up.

448
00:21:43,840 --> 00:21:45,640
Exhale, shift it forward.

449
00:21:45,640 --> 00:21:47,587
Step it all the way up.

450
00:21:47,587 --> 00:21:49,380
Pivot on the back foot.

451
00:21:49,380 --> 00:21:52,300
Once you feel like
you have your foundation,

452
00:21:52,300 --> 00:21:56,901
inhale, rise up,
Warrior I, strong legs.

453
00:22:00,700 --> 00:22:03,220
And exhale,
opening up to Warrior II.

454
00:22:03,220 --> 00:22:05,420
Nice wide stance.

455
00:22:05,420 --> 00:22:08,330
Head over heart,
heart over pelvis.

456
00:22:08,330 --> 00:22:10,800
Taking up space, reaching.

457
00:22:10,800 --> 00:22:13,900
And here we go, front knee
stays bent, so reinforce that.

458
00:22:13,900 --> 00:22:15,690
Strong leg. You got it.

459
00:22:15,690 --> 00:22:18,500
Left fingertips reach
all the way up and back.

460
00:22:18,500 --> 00:22:21,220
Peaceful Warrior.

461
00:22:21,220 --> 00:22:22,220
Beautiful.

462
00:22:22,220 --> 00:22:24,580
Pressing into all
four corners of the feet.

463
00:22:24,580 --> 00:22:26,450
Keep that front knee bent

464
00:22:26,450 --> 00:22:29,170
as we slowly come back through.

465
00:22:29,170 --> 00:22:31,010
Left elbow to the
top of the left thigh,

466
00:22:31,010 --> 00:22:33,630
right fingertips to the sky.

467
00:22:33,630 --> 00:22:36,229
All the way, reaching up,
reach, reach, reach.

468
00:22:37,710 --> 00:22:38,560
Good, tuck your chin,

469
00:22:38,560 --> 00:22:40,770
slightly lengthen
through back of the neck.

470
00:22:40,770 --> 00:22:42,020
Hug those low ribs in

471
00:22:42,020 --> 00:22:44,800
to start to feel
your abs a little more.

472
00:22:44,800 --> 00:22:46,760
An option to open it up,

473
00:22:46,760 --> 00:22:48,920
sending left
fingertips down to the sky,

474
00:22:48,920 --> 00:22:52,260
right fingertips all the way up.

475
00:22:52,260 --> 00:22:54,230
Working to stack
the shoulders in space.

476
00:22:54,230 --> 00:22:56,490
Right inner thigh is engaged.

477
00:22:56,490 --> 00:22:59,610
Inhale, 
wiggle the right fingertips.

478
00:22:59,610 --> 00:23:03,360
Exhale slowly, bring it
back down, frame your left foot.

479
00:23:03,360 --> 00:23:06,510
Last time here, plant the palms,
step the left toes back.

480
00:23:06,510 --> 00:23:08,560
Inhale to look forward,
shift forward.

481
00:23:08,560 --> 00:23:12,763
Exhale, belly to Cobra or
Chaturanga to Upward Facing Dog.

482
00:23:14,070 --> 00:23:15,944
Inhale in deeply here.

483
00:23:15,944 --> 00:23:19,016
And exhale, make your 
way to Downward Dog.

484
00:23:22,610 --> 00:23:25,890
Alright, now we're gonna
breathe out through the mouth.

485
00:23:25,890 --> 00:23:28,664
So inhale in through the nose.

486
00:23:29,590 --> 00:23:31,240
Exhale, Lion's Breath.

487
00:23:31,240 --> 00:23:33,729
Stick your tongue out,
cleansing breath.

488
00:23:35,530 --> 00:23:37,893
Inhale in again. 
Let's try that one more time.

489
00:23:38,990 --> 00:23:42,613
And exhale, Lion's Breath,
cleansing breath, tongue out.

490
00:23:44,220 --> 00:23:48,000
Slowly lower to
the knees. Nice work.

491
00:23:48,000 --> 00:23:50,795
Swing the legs to one side

492
00:23:51,813 --> 00:23:55,044
and come on down to the ground.

493
00:24:00,060 --> 00:24:02,773
When you get there, 
hug the knees up to the chest.

494
00:24:04,140 --> 00:24:06,240
Rock a little side to
side and close your eyes.

495
00:24:06,240 --> 00:24:10,550
And honestly, I know it's
hard to be told to relax,

496
00:24:10,550 --> 00:24:15,250
but I want you to
see if you can surrender

497
00:24:15,250 --> 00:24:19,050
to a little chill moment
here on the ground right away.

498
00:24:19,050 --> 00:24:21,250
Just cut right to the chase

499
00:24:21,250 --> 00:24:22,983
as you massage the low back.

500
00:24:24,370 --> 00:24:26,740
By squeezing the knees all
the way up towards the chest,

501
00:24:26,740 --> 00:24:29,270
you can lift the head
towards the knees if you like,

502
00:24:29,270 --> 00:24:34,200
or you can just
explore the space here.

503
00:24:34,200 --> 00:24:36,450
Start maybe bringing
the palms to the knees.

504
00:24:36,450 --> 00:24:38,680
Start with some circles,

505
00:24:38,680 --> 00:24:41,100
or you can keep
the hands on the shins

506
00:24:41,100 --> 00:24:44,410
as you just
teeter-totter left to right.

507
00:24:44,410 --> 00:24:46,651
Another fancy term.

508
00:24:48,040 --> 00:24:49,270
And if you feel comfortable,

509
00:24:49,270 --> 00:24:54,370
close your eyes and
just play around here.

510
00:24:54,370 --> 00:24:58,780
See if you can find
(chuckles) any sore spots

511
00:24:58,780 --> 00:25:01,120
or a place that
feels really good.

512
00:25:01,120 --> 00:25:05,790
Sometimes it may not be soft,
easy movement that feels good,

513
00:25:05,790 --> 00:25:08,670
but rather a
steady hold or stillness

514
00:25:08,670 --> 00:25:10,103
where the breath moves you.

515
00:25:10,990 --> 00:25:14,034
So take a couple
moments just to be here

516
00:25:16,460 --> 00:25:19,439
to play and explore.

517
00:25:30,920 --> 00:25:34,350
Alright, then we'll lower
the feet down to the ground.

518
00:25:34,350 --> 00:25:35,810
Press the palms into the earth.

519
00:25:35,810 --> 00:25:38,230
Walk the heels up
towards your hips.

520
00:25:38,230 --> 00:25:41,150
Imagine you're squeezing
an imaginary block here.

521
00:25:41,150 --> 00:25:42,700
Walk the shoulder blades in

522
00:25:42,700 --> 00:25:44,540
and slowly start to lift off,

523
00:25:44,540 --> 00:25:46,460
hip points up towards the sky.

524
00:25:46,460 --> 00:25:49,710
Send your gaze straight up
towards the ceiling or the sky

525
00:25:49,710 --> 00:25:51,623
and keep it there
just allow the sound

526
00:25:51,623 --> 00:25:54,050
of my voice to guide you.

527
00:25:54,050 --> 00:25:58,080
Shins forward, as we
press up, we engage the glutes.

528
00:25:58,080 --> 00:25:59,940
Use the palms
pressing into the earth

529
00:25:59,940 --> 00:26:03,310
to curl the shoulder blades in.

530
00:26:03,310 --> 00:26:05,790
And then when
you're ready, explore,

531
00:26:05,790 --> 00:26:08,720
just play with lifting the
right heel, just the right heel,

532
00:26:08,720 --> 00:26:10,580
and notice if
you can really find

533
00:26:10,580 --> 00:26:14,580
that left sit bone
to knee connection.

534
00:26:14,580 --> 00:26:16,946
So that femur kind 
of connecting there,

535
00:26:16,946 --> 00:26:18,397
joint to joint.

536
00:26:20,100 --> 00:26:22,430
And then lower the right
heel down, and same thing.

537
00:26:22,430 --> 00:26:26,250
Lift the left heel, and see
if you can feel a connection,

538
00:26:26,250 --> 00:26:29,583
maybe your right glute coming in,

539
00:26:29,583 --> 00:26:31,920
snugly in the hip socket.

540
00:26:32,660 --> 00:26:34,410
Hmm, hmmm, hmmm.

541
00:26:34,410 --> 00:26:35,980
Alright, lower that heel.

542
00:26:35,980 --> 00:26:37,180
And then, yep, you guessed it.

543
00:26:37,180 --> 00:26:39,260
See what happens if
you lift both heels.

544
00:26:39,260 --> 00:26:40,480
Squeeze the glutes here.

545
00:26:40,480 --> 00:26:42,300
Shins forward.

546
00:26:43,782 --> 00:26:47,690
Gazing up towards the sky, 
soften the jaw.

547
00:26:48,900 --> 00:26:51,570
Press into all of your toes.

548
00:26:51,570 --> 00:26:53,780
Try to evenly.

549
00:26:53,780 --> 00:26:58,830
And we're here for three, two,
slow count, and one.

550
00:26:58,830 --> 00:27:03,533
Great, lower the heels, slowly
come all the way back down.

551
00:27:04,410 --> 00:27:07,130
Walk the feet together,
open the knees wide,

552
00:27:07,130 --> 00:27:08,370
Reclined Cobbler's Pose,

553
00:27:08,370 --> 00:27:11,150
and allow your hands
to come to your belly.

554
00:27:11,150 --> 00:27:14,210
Inhaling through your nose,
close your eyes.

555
00:27:14,210 --> 00:27:18,223
And exhale out slowly
through the nose or the mouth.

556
00:27:29,730 --> 00:27:33,820
Then when you
feel like you're ready

557
00:27:33,820 --> 00:27:36,720
to kind of drop
that deep, deep breath,

558
00:27:36,720 --> 00:27:39,300
let your breath return
to its natural rhythm.

559
00:27:39,300 --> 00:27:43,727
As you can close the eyes,
soften the jaw,

560
00:27:45,790 --> 00:27:48,320
and just giving it
a couple beats here

561
00:27:48,320 --> 00:27:52,320
as we open up through the
hips in this posture to really,

562
00:27:52,320 --> 00:27:54,013
we've been doing a
lot of active breathing,

563
00:27:54,013 --> 00:27:58,050
just see if you can allow
yourself to be breathed here.

564
00:27:58,050 --> 00:28:00,215
Just a surrender.

565
00:28:12,185 --> 00:28:14,770
And if you feel like
letting go of something,

566
00:28:14,770 --> 00:28:18,300
even if you can't
name it, say yes.

567
00:28:18,300 --> 00:28:19,580
If you think it will serve you,

568
00:28:19,580 --> 00:28:23,503
yes to letting go of
that which no longer serves.

569
00:28:24,680 --> 00:28:26,420
I love the exploration practice

570
00:28:26,420 --> 00:28:30,893
because it reminds me that
there is so much possibility.

571
00:28:33,000 --> 00:28:36,160
And there's even a bit of magic

572
00:28:36,160 --> 00:28:39,510
to the art of really showing up

573
00:28:39,510 --> 00:28:44,210
with a willingness to
simply explore what is.

574
00:28:46,250 --> 00:28:50,100
And we're not trying
to manipulate everything

575
00:28:50,100 --> 00:28:53,380
or schedule or
control everything.

576
00:28:53,380 --> 00:28:56,443
We're staying open
to all possibilities.

577
00:28:59,230 --> 00:29:00,910
Yeah, okay, bring the fingertips

578
00:29:00,910 --> 00:29:03,010
to the outer edges of the legs.

579
00:29:03,010 --> 00:29:05,020
Ooh, mine feel heavy.

580
00:29:05,020 --> 00:29:06,380
Bring 'em together.

581
00:29:06,380 --> 00:29:08,910
Walk the feet as
wide as the yoga mat,

582
00:29:08,910 --> 00:29:11,330
and then allow the
knees to come in to kiss.

583
00:29:11,330 --> 00:29:14,230
If you want to windshield wiper
the legs a little bit here,

584
00:29:14,230 --> 00:29:15,451
please do.

585
00:29:20,610 --> 00:29:23,390
And then extend one leg out,

586
00:29:24,618 --> 00:29:27,186
and then the other.

587
00:29:28,897 --> 00:29:31,967
And inhale, reach all
the way up towards the sky,

588
00:29:33,460 --> 00:29:34,770
and then continue the journey

589
00:29:34,770 --> 00:29:36,030
all the way behind you,

590
00:29:36,030 --> 00:29:39,440
exploring the
space in front of you

591
00:29:39,440 --> 00:29:42,350
with the toes
pointing and flexing,

592
00:29:42,350 --> 00:29:43,470
and then behind you,

593
00:29:43,470 --> 00:29:46,811
wiggling the fingertips,
rotating the ankles.

594
00:29:50,900 --> 00:29:52,610
Now inhale in, check it out.

595
00:29:52,610 --> 00:29:56,170
Exhale, core strength,
navel draws down.

596
00:29:56,170 --> 00:29:57,940
You have it.
Find your center,

597
00:29:57,940 --> 00:30:00,670
and you can do one leg at a
time or both legs at a time.

598
00:30:00,670 --> 00:30:03,520
You're gonna squeeze the
legs in as you draw your arms

599
00:30:03,520 --> 00:30:05,203
all the way back to your shins.

600
00:30:06,120 --> 00:30:09,070
Yep, inhale, extend
the legs out all the way.

601
00:30:09,070 --> 00:30:11,260
Fingertips reach behind.

602
00:30:11,260 --> 00:30:14,030
Only doing three of these.
And then exhale, bring it in.

603
00:30:15,400 --> 00:30:17,763
Last one, inhale, extend.

604
00:30:19,010 --> 00:30:20,862
Exhale, bring it in.

605
00:30:22,480 --> 00:30:24,700
Inhale in again,
send the arms out.

606
00:30:24,700 --> 00:30:27,870
Cactus arms or
football goalpost arms.

607
00:30:27,870 --> 00:30:30,410
I realize that's
American football, goalpost arms,

608
00:30:30,410 --> 00:30:33,210
and then send the
legs to the right.

609
00:30:33,210 --> 00:30:35,180
Just a little twist too.

610
00:30:36,540 --> 00:30:39,458
And today bring 
it back to center.

611
00:30:39,458 --> 00:30:41,369
Twist to the left.

612
00:30:44,170 --> 00:30:45,540
Good. Bring it back to center.

613
00:30:45,540 --> 00:30:46,600
Grab your blanket.

614
00:30:46,600 --> 00:30:49,030
You can bring it behind
the head, behind the knees,

615
00:30:49,030 --> 00:30:52,710
or I'm bringing mine to
the tops of my hips today

616
00:30:52,710 --> 00:30:54,900
for a little comfort.

617
00:30:54,900 --> 00:30:57,550
So explore all your options.

618
00:30:57,550 --> 00:31:01,070
Benji's already relaxed fully.

619
00:31:01,070 --> 00:31:02,540
Benji? Okay, he's breathing.

620
00:31:02,540 --> 00:31:05,110
Okay, and then
(laughs) let's relax.

621
00:31:05,110 --> 00:31:08,500
Just take a second, let your
arms rest gently at your sides.

622
00:31:08,500 --> 00:31:11,610
Palm face up, 
walk the heels nice and wide.

623
00:31:13,040 --> 00:31:14,649
Inhale in deeply.

624
00:31:16,171 --> 00:31:20,035
And exhale completely,
notice how you feel.

625
00:31:22,840 --> 00:31:26,236
How do you feel today?

626
00:31:34,844 --> 00:31:38,480
And how do you
really know how you feel

627
00:31:38,480 --> 00:31:42,880
on any given day, any new day,

628
00:31:42,880 --> 00:31:47,663
unless you take the time to
kind of explore and listen?

629
00:31:49,890 --> 00:31:51,363
Pay attention?

630
00:31:54,770 --> 00:31:56,900
Love you guys. 
Let's bring the palms together.

631
00:31:56,900 --> 00:31:58,850
Thumbs up to the third eye.

632
00:31:58,850 --> 00:32:01,673
Stay here for a little bit
longer if you have the time.

633
00:32:02,780 --> 00:32:05,980
I look forward to
seeing you tomorrow.

634
00:32:05,980 --> 00:32:07,993
In the meantime, take good care.

635
00:32:08,890 --> 00:32:10,290
Happy exploring.

636
00:32:10,290 --> 00:32:12,913
Inhale in deeply, 
one last breath together.

637
00:32:14,310 --> 00:32:17,874
And exhale to close our
practice and whisper

638
00:32:18,959 --> 00:32:20,657
Namaste.

639
00:32:22,977 --> 00:32:28,000
(bright upbeat piano music)