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- Hello, everyone.

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Welcome to Breath,
your 30 day yoga journey.

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I'm Adriene, this is
Benji and it's Day 2,

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Arrive.

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Let's get started.

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(bright upbeat piano music)

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Alrighty my friend,
welcome back.

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Come into a nice,
comfortable seat.

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Maybe lift the
hips up just a bit.

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Come on down to the ground.
Take your time,

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always, as we settle
into these practices.

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It's a really good idea to focus

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on your arrival from the get go.

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So the practice
has already begun.

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It doesn't begin in Downward Dog

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or with your first ocean breath.

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The invitation today is to

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really see each time you come

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to the mat as a new beginning,
and then within our practice

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to really celebrate
and embrace this idea that

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with each breath, we have
an opportunity to begin again,

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to arrive in the present moment.

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So, just a little
food for thought.

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As we get settled in here,
let's bring our left hand

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to the heart space and
right hand to the belly.

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And if you like, 
close your eyes here or

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gently bring your gaze down
diagonally past your nose.

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Just kind of
softening your focus.

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All of us arriving here today

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to bring our attention inward.

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So there may be a lot going on

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outside of you and this mat,

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the room or the area of the
earth that you're practicing in,

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but within this practice 
and with the breath

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we have this 
opportunity to go inward

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and to create an 
abundance of awareness

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for, or with rather, the

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inner world versus 
the outer world.

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So that's not necessarily
something that happens magically

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the minute you
hop on your yoga mat.

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So feel the warmth of
your hands on your chest

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and your belly.

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Close your eyes, 
soften your gaze.

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And if you like, you can gently
tuck the chin into the chest

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just lengthening through
the back of the neck a bit.

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Creating a little reverent bow.
We're cuing the brain.

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We're just kind
of slowing things down

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as we arrive here today.

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As you're ready, draw your
attention to your next breath.

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And see if you can
make it a little longer.

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Breathing in
through the nose and

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out through the nose here,
observing the breath.

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Spine is nice and tall.

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Shoulders are relaxed.

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As you continue to
gently deepen your breath,

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I invite you to mark each breath

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as a brand new arrival.

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Each time you cycle
through to a new breath,

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see if you can treat
it as a new arrival,

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whatever that means for you.

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You may notice
that it's difficult

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to focus on your breath today.

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You may

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feel that you can just drop

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in to a really yummy, 
conscious breath right away.

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Know that each time 
you arrive it'll be different.

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So we are 
continuing with a bit of

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preparation and foundation

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by simply honoring

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the arrival with
each new breath.

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And if this sounds kind of
crazy to you, just hang with me.

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I have a feeling that this idea,

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if it doesn't have a

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place in your heart right now,
it might find a place here

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throughout the practice 
or along the way.

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Let's take a deep
breath in together now.

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Inhaling in through the nose.

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And exhaling out
through the nose.

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And then slowly open
the eyes, release the palms

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to rest gently on the tops
of the thighs or the knees.

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And just take a second
to notice how you feel.

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So we're gonna get moving here,

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but I'll leave it to you 
to keep kind of chewing

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on this idea of
marking each new inhale,

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each new breath,
as a new arrival.

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So it's going to feel different.

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And through training
and through practice

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we'll be able to follow the
breath through the whole cycle,

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making it a full
conscious cycle of breath.

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Okay, but we'll
unravel that together.

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So nice and easy
dropping the chin to the chest.

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And then taking the nose for
a couple of circles all the way

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up and around and down.

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Up and around and down.

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So we're not doing big
eighties neck rolls here

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unless you like, but
then you're responsible.

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But rather thinking of the neck

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as an extension of the spine.

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And I like to use the
visual of the nose a lot,

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go ahead and
reverse your circle,

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because it helps me 
keep the neck integrated

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in my postures.

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So you'll hear me say,
"Push a little ball of yarn,"

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or "Carve a line with the
nose forward and up and back."

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Same thing here, drawing a
line one way and then the other.

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And if you find a little
catch or a little place where

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you feel like you want to work
it out, find what feels good.

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Good, then we'll just
shake the head a little no.

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Nice and slow.

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Don't be saying 
no, no, no, no, no.

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When it's really.

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Now we'll nod the head yes.

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Yeah, yeah, yeah, yeah, yeah.

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Alright. And finally resting the
left ear over the left shoulder.

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Just allow the weight
of your head to tilt here.

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We'll take the right fingertips,

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right hand over
towards the side,

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fingertips are
gonna kiss the earth.

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Inhale in.

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Exhale, press your pinky down.

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Good, then we'll lift the fingertips,
flex the right hand

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as if you were pressing
your right hand into a wall.

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And then we're gonna slowly
slide the right fingertips up

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in line with the shoulder,
hoo, hoo, hoo,

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and then all the way back
down in line with the hip.

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That's a lot.
Keep breathing.

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Inhale, slide the fingertips up.

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And exhale in line with the hip.

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Good, then let's let that go.
Shake it out if you need to.

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And other side, 
right ear over right shoulder.

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Breathing.

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Left fingertips to the ground,

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Press the left
pinky into the ground.

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Just kind of opening up
through the armpit chest.

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And then here we go.
Flexing the left hand.

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And breathing,
breathing, breathing.

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As we begin to
slide the left hand up

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in line with the
left shoulder, woo.

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Breathe and then
slowly lowering it down.

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Getting into the
good stuff here.

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Sliding it out.

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And lowering it down.

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And one more time.

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Keep the fingers really
spread here on the left hand.

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And lowering it down.

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Excellent.

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Bring the head over the heart,
heart over the pelvis.

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Bring the palms to the knees.

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Take a deep breath in.

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And a long breath out.

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Good, we'll take the hands,
we're gonna create

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kind of an L-shape in both
hands here with the index finger

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and thumb and we're
gonna bring that L-shape

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to the rib cage here.

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And then if you want, 
you can extend

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your fingers so you can
kind of hold your rib cage here.

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Now, careful, if there's a
lot of tension in the shoulders

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you might already be stuck here.

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So watch out for that.
We're gonna drop the shoulders.

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Try to create a 
little bit of space here

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in the neck and shoulders.

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Alright, now with the hands 
here, use the hands here as

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a guide as you inhale, find
that nice wide lateral breath.

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So we're inhaling, feeling,

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literally feeling 
the rib cage expand.

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And exhale to 
soften and feel it

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draw inward. Good.

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Inhale, it draws out. 
It expands. Just play here.

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And exhale, it softens in.

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And one more time.
This is a workshop for you

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so get in there.
Here we go.

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Inhale, workshop
this wide lateral breath.

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All four sides of
the torso, expanding,

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getting big, big, big.

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And then exhale, softening.

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Beautiful.
Let's keep playing.

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Let's keep exploring.
Let's come forward.

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Arrive on all fours.

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Each time we come into
a new beat, a new shape

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of the physical
practice too, we have

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an opportunity to
begin again, to greet it

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and meet it and
find something new.

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So here we go.

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Spinal flexion, drop the belly,
inhale nice and slow.

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Cow Pose.

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And exhale, Cat Pose.

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Rounding through chin to chest,

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claw through the fingertips,
breathe out.

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Good, inhale, drop the belly.

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Lots of space between
the ears and shoulders.

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press into the tops of the feet.

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And exhale, smooth and steady
clawing through the fingertips.

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Pressing through the toes.

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Navel draws up, up, up.

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One more time. Inhale.

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Cow Pose.

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Opening up through 
the front of the neck.

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And exhale, really
exaggerate this one.

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Claw through the fingertips,
draw the chin into the chest.

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Press into the tops of the feet.

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Lovely, inhale,
Tabletop Position, check it out.

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You're gonna press
into both palms evenly.

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We're gonna hug
the lower ribs in

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so you have a slight
connection to your core.

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Stay really
connected to your left foot.

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We're gonna inhale,
curl the right toes under,

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send it out, 
extend through that right leg.

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And then without
dumping all of your weight

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into the left side of the body,
lift your right heel,

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your right leg up towards
the sky, keep your right toes,

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especially that
pinky toe, dialed down.

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Good, now open the toes
all the way to the right

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so the arch of the foot
is facing towards the ground.

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And then dial them back in.

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And two more like that.

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Peek at me, always,
if you need to.

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We're gonna turn
the right toes out.

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And then dial 'em back down.

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And instead of just
focusing on the toes,

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once you know kind
of what you're doing,

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bring your attention 
to that hip socket,

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that right hip socket opening.

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And then rolling inward.

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And this time
when you're rolling

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inward go ahead and stay here.

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We're waking up through the 
muscles of the legs, the glutes.

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Building the glute muscle up here.

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Soft bend in the elbows.

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You're here for three, two.

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On the one, lift your 
right heel a little bit higher.

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And then exhale, bring 
everything in, nose to knee.

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Rounding through the spine.
Squeeze and lift.

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And then relax the right
knee back down and reset.

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Arrive again,
nice neutral spine.

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Alright, same thing 
on the other side.

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So establish all fours, right?

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Nice and steady.
Then try to maintain that.

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Careful not to dump all
your weight into the right side

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as you curl the left toes under,
send that left leg out.

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Good, neck is
nice and long here.

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Again, you can
peek at me anytime,

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but we're not
dropping in the neck here.

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We're keeping
that nice, beautiful

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awareness from crown to tail.

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Okay, inhale in as you're ready.

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Exhale, hug onto the midline.

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So stay centered here.

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Pressing into your left palm 
as much as you are your right.

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As we lift the left heel up,

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dial the left toes
towards the ground.

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Excellent, just
check it out here.

252
00:14:46,640 --> 00:14:50,800
This is so important for
all of these standing poses.

253
00:14:50,800 --> 00:14:52,740
Even the Warriors, man.

254
00:14:52,740 --> 00:14:54,760
Not just balancing on one foot.

255
00:14:54,760 --> 00:14:58,290
Finding your rib cage
and drawing it up and in.

256
00:14:58,290 --> 00:15:03,740
Here we go, turning the toes now
towards the left, opening up.

257
00:15:03,740 --> 00:15:07,970
And then dialing them back down.

258
00:15:07,970 --> 00:15:11,357
And now opening it up. 
Nice and slow.

259
00:15:12,700 --> 00:15:13,920
And dialing it back down.

260
00:15:13,920 --> 00:15:16,580
We are building
strength everywhere here.

261
00:15:16,580 --> 00:15:18,790
Opening it up, last one.

262
00:15:20,184 --> 00:15:22,580
And dialing it back down.

263
00:15:22,580 --> 00:15:23,970
Stay here.

264
00:15:23,970 --> 00:15:27,040
Lift the left inner
thigh towards the sky.

265
00:15:27,040 --> 00:15:29,360
Nice and steady here.

266
00:15:29,360 --> 00:15:32,840
Working to level the hips.

267
00:15:32,840 --> 00:15:35,360
Inhale in, lift the
left heel a little higher.

268
00:15:35,360 --> 00:15:36,490
You're doing great!

269
00:15:36,490 --> 00:15:38,810
Then exhale, slow and steady.

270
00:15:38,810 --> 00:15:43,040
Bring it all in, knee to nose,
arching through the spine.

271
00:15:43,040 --> 00:15:46,220
And then releasing it,
left knee to the ground.

272
00:15:46,220 --> 00:15:47,690
Let's get you
off the wrists here.

273
00:15:47,690 --> 00:15:50,770
Let's curl the toes,
under walk the hands back.

274
00:15:50,770 --> 00:15:52,372
Sit back on the heels.

275
00:15:52,372 --> 00:15:54,220
Slowly come all the way up.

276
00:15:54,220 --> 00:15:56,480
Head over heart,
heart over pelvis.

277
00:15:56,480 --> 00:15:59,678
You can interlace
the fingertips here

278
00:15:59,678 --> 00:16:04,328
and then take it
for a little infinity.

279
00:16:06,550 --> 00:16:08,498
So a little figure eight.

280
00:16:12,330 --> 00:16:14,332
Good for the brain too.

281
00:16:16,520 --> 00:16:18,070
Alright, release that.

282
00:16:18,070 --> 00:16:21,142
A couple of circles
more if you need them.

283
00:16:22,430 --> 00:16:24,730
And then we're gonna
come to Downward Facing Dog.

284
00:16:24,730 --> 00:16:25,760
So take your time.

285
00:16:25,760 --> 00:16:28,820
Spread the fingertips,
curl the toes under.

286
00:16:28,820 --> 00:16:32,309
Follow your breath.
Inhale in.

287
00:16:32,309 --> 00:16:34,300
Follow it through to the exhale.

288
00:16:34,300 --> 00:16:36,960
Let that be what 
brings the hips up high

289
00:16:36,960 --> 00:16:39,740
and back, head down.

290
00:16:39,740 --> 00:16:41,860
Heart above the head here.

291
00:16:41,860 --> 00:16:43,830
So you got to bring
the breath to really

292
00:16:43,830 --> 00:16:48,681
bring the benefits of
this work is so amazing when

293
00:16:48,681 --> 00:16:53,181
we allow our practice
to be led by the breath.

294
00:16:53,181 --> 00:16:55,553
Wow, so healing.

295
00:17:00,121 --> 00:17:02,160
And after you've taken
a couple of breaths here

296
00:17:02,160 --> 00:17:04,370
in Downward Facing Dog,
go ahead and walk it

297
00:17:04,370 --> 00:17:05,830
all the way up to
the front of the mat.

298
00:17:05,830 --> 00:17:08,680
Nice and slow, nice and slow.

299
00:17:08,680 --> 00:17:13,020
Feet hip width apart in
a standing Forward Fold.

300
00:17:13,020 --> 00:17:14,880
Just take a couple breaths here

301
00:17:14,880 --> 00:17:17,110
to notice how you feel today.

302
00:17:17,110 --> 00:17:20,780
Maybe shake the head again,
a little yes, a little no.

303
00:17:20,780 --> 00:17:23,114
Rock a little side to side.

304
00:17:26,550 --> 00:17:30,370
And if you're coming 
with any stress (laughs)

305
00:17:30,370 --> 00:17:35,456
or any tension, 
any worry, anxiety,

306
00:17:36,105 --> 00:17:41,095
take a second here to hang

307
00:17:41,095 --> 00:17:45,475
and maybe choose to allow
the weight that you're carrying

308
00:17:45,475 --> 00:17:49,120
on your shoulders to
slip off just a bit here

309
00:17:49,120 --> 00:17:51,660
and allow your next inhale truly

310
00:17:51,660 --> 00:17:55,168
to be an arrival in
the present moment.

311
00:18:00,420 --> 00:18:01,553
Then notice what that did.

312
00:18:01,553 --> 00:18:03,960
For me, it was like 
I just released all

313
00:18:03,960 --> 00:18:06,344
of this tightness 
in my low back.

314
00:18:08,620 --> 00:18:10,612
Let's take one more breath here.

315
00:18:14,130 --> 00:18:16,570
Sweet, then when you feel ready
to go ahead and roll it up,

316
00:18:16,570 --> 00:18:20,028
nice and slow.
We'll meet in Mountain Pose.

317
00:18:25,450 --> 00:18:27,640
And now here again, my darling,

318
00:18:27,640 --> 00:18:30,210
you have an opportunity 
in Mountain Pose

319
00:18:30,210 --> 00:18:35,503
with a new breath to
mark this a new arrival.

320
00:18:37,580 --> 00:18:39,810
Notice how you feel.

321
00:18:39,810 --> 00:18:41,832
Lift your heart.

322
00:18:41,832 --> 00:18:44,533
Ground through your heels.

323
00:18:49,394 --> 00:18:50,447
And let's move.

324
00:18:50,447 --> 00:18:53,373
Inhale, reaching the
fingertips up towards the sky.

325
00:18:54,580 --> 00:18:59,390
Exhale, bend the knees.
Float it down, soft fingers.

326
00:18:59,390 --> 00:19:00,730
How about it?

327
00:19:00,730 --> 00:19:04,068
Inhale, halfway lift,
follow your breath.

328
00:19:05,090 --> 00:19:09,100
And then exhale,
soften and fold.

329
00:19:09,100 --> 00:19:11,730
From here, bend the knees,
plant the palms,

330
00:19:11,730 --> 00:19:15,295
step one foot back, 
then the other.

331
00:19:16,917 --> 00:19:20,750
Benji's like
"Plank Pose, I'm out." (laughs)

332
00:19:20,750 --> 00:19:21,890
"I'm up and out."

333
00:19:21,890 --> 00:19:24,300
In Plank Pose, we're going 
to reach the heels back,

334
00:19:24,300 --> 00:19:27,130
crown forward,
claw through the fingertips.

335
00:19:27,130 --> 00:19:29,370
Feel free to drop the
knees here, but keep your core

336
00:19:29,370 --> 00:19:31,680
engaged by hugging
the lower ribs in.

337
00:19:31,680 --> 00:19:35,130
Everyone keep that
neck nice and long.

338
00:19:35,130 --> 00:19:36,630
Inhale in here.

339
00:19:36,630 --> 00:19:40,310
Exhale, slowly lower
all the way to the belly.

340
00:19:40,310 --> 00:19:41,500
Follow your breath.

341
00:19:41,500 --> 00:19:43,760
Inhale, lift it up.

342
00:19:43,760 --> 00:19:46,120
Just a small Cobra here.

343
00:19:46,120 --> 00:19:48,015
Exhale to release.

344
00:19:48,015 --> 00:19:51,790
Inhale to all fours 
or Plank Pose.

345
00:19:51,790 --> 00:19:53,620
Nice and strong.

346
00:19:53,620 --> 00:19:58,670
And then exhale, empty it
all out, Downward Facing Dog.

347
00:19:59,770 --> 00:20:02,650
Good. Press into
both palms evenly.

348
00:20:02,650 --> 00:20:06,320
Anchor through the left heel.
Hug your low ribs in.

349
00:20:06,320 --> 00:20:10,910
Inhale deeply as you
slowly slide the right leg

350
00:20:10,910 --> 00:20:14,780
all the way up, right heel
up and dial the toes down.

351
00:20:14,780 --> 00:20:17,400
So just once here, go
ahead and open to one side

352
00:20:17,400 --> 00:20:19,870
so you can kind of
feel the hip stacking

353
00:20:19,870 --> 00:20:24,240
and then dial it back down
so you can bring that right hip

354
00:20:24,240 --> 00:20:29,240
and the right glute in line
with your left hip, left glute.

355
00:20:29,700 --> 00:20:31,303
We're building strength.
You're doing great.

356
00:20:31,303 --> 00:20:33,800
Inhale, lift the
right heel a little higher.

357
00:20:33,800 --> 00:20:36,140
Exhale, bring it
all the way through.

358
00:20:36,140 --> 00:20:39,970
Keep reaching the left
heel back, nose to knee here.

359
00:20:39,970 --> 00:20:41,910
Upper body's in Plank. Awesome!

360
00:20:41,910 --> 00:20:44,120
Then step the right
foot all the way up.

361
00:20:44,120 --> 00:20:46,130
Lower the left knee down.

362
00:20:46,130 --> 00:20:48,720
And on your next inhale,
sweep the arms

363
00:20:48,720 --> 00:20:50,460
all the way forward,
up and back.

364
00:20:50,460 --> 00:20:52,617
Big breath, big stretch.

365
00:20:52,617 --> 00:20:55,800
Good, then exhale, 
paint a wall with the palms.

366
00:20:55,800 --> 00:20:59,380
Just a little relief for
the wrists all the way down.

367
00:20:59,380 --> 00:21:01,780
Good, pull the
right hip crease back.

368
00:21:01,780 --> 00:21:03,060
Inhale to look forward.

369
00:21:03,060 --> 00:21:04,850
Flex your right foot.

370
00:21:04,850 --> 00:21:05,910
And then exhale,

371
00:21:05,910 --> 00:21:10,910
bow the chin in towards
the chest, bow the head.

372
00:21:11,650 --> 00:21:14,470
Then roll it
through nice and easy.

373
00:21:14,470 --> 00:21:16,120
Plant the left palm.

374
00:21:16,120 --> 00:21:18,550
We're gonna lift the
back knee, as we inhale,

375
00:21:18,550 --> 00:21:21,390
reach the right
fingertips all the way up.

376
00:21:21,390 --> 00:21:23,210
The new arrival here.

377
00:21:23,210 --> 00:21:25,980
And then exhale 
all the way back down.

378
00:21:25,980 --> 00:21:28,279
Plant the palms, 
step the right toes back,

379
00:21:28,279 --> 00:21:30,667
Plank Pose or Half Plank.

380
00:21:30,667 --> 00:21:33,482
Inhale in to shift forward, 
look forward.

381
00:21:33,482 --> 00:21:35,810
This time nice and slow, exhale,

382
00:21:35,810 --> 00:21:37,610
squeeze the elbows
into the side body

383
00:21:37,610 --> 00:21:40,950
as long as possible as
you slowly lower down.

384
00:21:40,950 --> 00:21:44,380
Good, inhale, Cobra.
Follow your breath.

385
00:21:44,380 --> 00:21:49,110
Exhale, slowly bring 
the forehead down.

386
00:21:49,110 --> 00:21:53,410
Inhale to all fours
or Plank, your choice.

387
00:21:53,410 --> 00:21:57,360
And exhale, hips up high and
back in Downward Facing Dog.

388
00:21:57,360 --> 00:21:59,300
So we're working to
take the pressure out

389
00:21:59,300 --> 00:22:02,440
of the wrists here by really
rooting through the knuckles,

390
00:22:02,440 --> 00:22:05,474
clawing through the
fingertips and then connecting

391
00:22:05,474 --> 00:22:07,630
with that midline,
that core line,

392
00:22:07,630 --> 00:22:12,900
that plumb line here,
even in a Downward Facing Dog.

393
00:22:12,900 --> 00:22:14,540
Okay, anchor through
the right heel.

394
00:22:14,540 --> 00:22:18,940
Inhale, lift the left leg
up nice and high.

395
00:22:18,940 --> 00:22:20,570
Take a second here to open up,

396
00:22:20,570 --> 00:22:22,510
stack the hips just
so you can feel that.

397
00:22:22,510 --> 00:22:25,170
And then dial the
left toes back in,

398
00:22:25,170 --> 00:22:27,560
working to level the hips.

399
00:22:27,560 --> 00:22:29,960
This may be very
challenging and takes a lot

400
00:22:29,960 --> 00:22:32,660
of integrity at first, but
through practice you'll find it.

401
00:22:32,660 --> 00:22:35,668
And this

402
00:22:35,668 --> 00:22:38,640
recognition of core and midline,

403
00:22:38,640 --> 00:22:41,620
balancing the body,
will create a more

404
00:22:41,620 --> 00:22:44,650
stable practice
for you to grow on.

405
00:22:44,650 --> 00:22:47,320
Alright, here we go.
Inhale, lift the left heel.

406
00:22:47,320 --> 00:22:48,940
Exhale, shift it forward.

407
00:22:48,940 --> 00:22:52,410
Building strength, squeeze.
Right heel's reaching back.

408
00:22:52,410 --> 00:22:54,400
Nose to knee here.
Lift, lift, lift.

409
00:22:54,400 --> 00:22:56,630
And then step up
left foot all the way up.

410
00:22:56,630 --> 00:23:00,120
Awesome work. 
Lower the right knee down.

411
00:23:00,120 --> 00:23:02,410
On your next breath in,
follow the inhale.

412
00:23:02,410 --> 00:23:05,500
Sweep the arms 
forward, up and back.

413
00:23:05,500 --> 00:23:07,323
Front knee over front ankle.

414
00:23:08,210 --> 00:23:10,610
Beautiful. 
Big breath, big stretch.

415
00:23:10,610 --> 00:23:12,020
Lift your heart.

416
00:23:12,020 --> 00:23:13,860
Open up and then exhale.

417
00:23:13,860 --> 00:23:15,850
Paint a wall
here with your palms.

418
00:23:15,850 --> 00:23:17,630
A little relief for the wrists

419
00:23:17,630 --> 00:23:19,930
as you slowly
come all the way back.

420
00:23:19,930 --> 00:23:20,850
Gorgeous.

421
00:23:20,850 --> 00:23:22,530
Pull the left hip crease back.

422
00:23:22,530 --> 00:23:24,270
Flex the left toes,
towards the face.

423
00:23:24,270 --> 00:23:26,700
Inhale, catch a 
little wave with the breath.

424
00:23:26,700 --> 00:23:30,883
Look forward.
Exhale, bow inward.

425
00:23:32,210 --> 00:23:35,293
Good, roll through the
left heel nice and slow.

426
00:23:36,150 --> 00:23:38,030
Then we're gonna try to
do these two things at once.

427
00:23:38,030 --> 00:23:41,910
Right hand on the earth
as we lift the left knee,

428
00:23:41,910 --> 00:23:46,520
the left fingertips go all
the way up towards the sky.

429
00:23:46,520 --> 00:23:48,280
Big twist. Inhale in.

430
00:23:48,280 --> 00:23:50,623
Breathe into all 
four sides of the torso.

431
00:23:51,640 --> 00:23:52,783
So good for you.

432
00:23:52,783 --> 00:23:55,610
And exhale, 
slowly bring it back down.

433
00:23:55,610 --> 00:23:56,710
Plant the palms.

434
00:23:56,710 --> 00:23:58,757
Step the left toes back.

435
00:23:58,757 --> 00:24:01,590
Inhale in here in Plank.

436
00:24:01,590 --> 00:24:05,430
And so with each inhale,
we mark a new arrival.

437
00:24:05,430 --> 00:24:10,100
Give your thinking mind a
break and use that inhale

438
00:24:10,100 --> 00:24:13,900
as an opportunity to
enter the present moment.

439
00:24:13,900 --> 00:24:15,770
Just one present
moment after the other.

440
00:24:15,770 --> 00:24:17,980
We're building strength here.

441
00:24:17,980 --> 00:24:19,800
We're gonna be here
for 30 more seconds

442
00:24:19,800 --> 00:24:22,620
and then we're gonna come
onto our backs and relax.

443
00:24:22,620 --> 00:24:27,090
So you can stay here or
for this last 15 seconds

444
00:24:27,090 --> 00:24:31,530
we might do some
mindful Mountain climbers.

445
00:24:31,530 --> 00:24:33,360
So just nice, slow pace here.

446
00:24:33,360 --> 00:24:34,770
Of course, you can
always speed it up

447
00:24:34,770 --> 00:24:37,050
if you're craving
fire on any given day.

448
00:24:37,050 --> 00:24:41,465
Nice, slow climbing.
Hugging the knee into the chest

449
00:24:41,465 --> 00:24:43,700
but we're not bringing
the nose to knee on these.

450
00:24:43,700 --> 00:24:45,693
We're keeping the
neck nice and long.

451
00:24:46,810 --> 00:24:48,150
Keep it going.

452
00:24:48,150 --> 00:24:51,990
Could just be in a Half Plank
with the knees on the ground

453
00:24:51,990 --> 00:24:56,320
or nice steady Plank
taking breaks when you need to.

454
00:24:56,320 --> 00:24:57,893
You're doing great.

455
00:24:58,960 --> 00:25:01,399
Alright, even it out.

456
00:25:04,650 --> 00:25:07,340
And release,
bring the knees down.

457
00:25:07,340 --> 00:25:09,740
Swing the legs
to one side, any side.

458
00:25:09,740 --> 00:25:12,482
Come all the way
through to a seat.

459
00:25:14,340 --> 00:25:16,000
Alright, we're gonna
set our legs out in front.

460
00:25:16,000 --> 00:25:17,880
If you want to grab
your blanket to lift

461
00:25:17,880 --> 00:25:21,074
the hips up here,
this would be a good time.

462
00:25:22,480 --> 00:25:23,950
Feet are hip width apart.

463
00:25:23,950 --> 00:25:25,840
Flex the feet,
bend the knees slightly.

464
00:25:25,840 --> 00:25:28,810
Inhale, reach the
fingertips behind the ears

465
00:25:28,810 --> 00:25:30,550
and then all the
way up towards the sky.

466
00:25:30,550 --> 00:25:32,470
And then exhale,
think up and over.

467
00:25:32,470 --> 00:25:34,040
So draw your navel in and up.

468
00:25:34,040 --> 00:25:35,960
We call this Uddiyana Bandha.

469
00:25:35,960 --> 00:25:40,050
In and up as you 
slowly reach towards

470
00:25:40,050 --> 00:25:44,864
the shins, the ankles
or maybe the feet or toes.

471
00:25:45,870 --> 00:25:48,920
Then inhale to look 
forward wherever you are.

472
00:25:48,920 --> 00:25:51,350
And exhale to fold in.

473
00:25:51,350 --> 00:25:55,163
Maybe work to straighten 
the legs in time. Maybe not.

474
00:25:55,163 --> 00:25:58,563
Close your eyes and 
yep, you guessed it.

475
00:26:00,041 --> 00:26:05,110
Arrive with a new breath.

476
00:26:08,190 --> 00:26:10,910
Take three cycles of
breath here and see again

477
00:26:10,910 --> 00:26:14,580
if you can mark each cycle anew.

478
00:26:14,580 --> 00:26:17,040
So you follow,
you're training your brain

479
00:26:17,040 --> 00:26:20,598
to follow through with
the breath consciously.

480
00:26:22,050 --> 00:26:26,076
To the next breath
and to the next breath.

481
00:26:30,250 --> 00:26:32,588
Relaxing the
weight of the head over.

482
00:26:35,410 --> 00:26:38,790
And then slowly releasing,
drawing the chin

483
00:26:38,790 --> 00:26:42,450
to the chest and
rolling back up.

484
00:26:42,450 --> 00:26:43,283
Awesome work.

485
00:26:43,283 --> 00:26:47,610
So following the breath through,
it seems so simple,

486
00:26:47,610 --> 00:26:51,270
but can actually be quite
difficult to follow through.

487
00:26:51,270 --> 00:26:55,000
So we'll be introducing
some like breath ratio

488
00:26:55,000 --> 00:26:57,130
later on that will
help you practice that.

489
00:26:57,130 --> 00:26:58,400
But just to get an idea,

490
00:26:58,400 --> 00:27:01,700
treat each new
breath as a new arrival.

491
00:27:01,700 --> 00:27:04,090
It reminds me of that beautiful

492
00:27:04,090 --> 00:27:06,253
poem by Rumi, "The Guest House".

493
00:27:08,314 --> 00:27:09,540
Okay, so here we go.

494
00:27:09,540 --> 00:27:11,370
Let's come onto our backs.

495
00:27:11,370 --> 00:27:13,878
Right away, hug the
knees into the chest.

496
00:27:17,530 --> 00:27:19,677
Rock a little side to side.

497
00:27:23,820 --> 00:27:27,100
And then continuing
with a little balancing

498
00:27:27,100 --> 00:27:28,750
of left and right
side of the body,

499
00:27:28,750 --> 00:27:32,440
let's extend the left
leg out as you maintain

500
00:27:32,440 --> 00:27:34,954
the hugging in of 
the right knee. (chuckles)

501
00:27:34,954 --> 00:27:37,678
I just had to center
myself a little bit on my mat.

502
00:27:39,020 --> 00:27:42,470
And then inhale in. 
Exhale, contract the navel

503
00:27:42,470 --> 00:27:46,380
in towards the spine as
you slowly peel the head up.

504
00:27:46,380 --> 00:27:50,216
Now the nose can come toward
the knee, but it's really,

505
00:27:50,216 --> 00:27:52,730
it's not about kind
of reaching that goal.

506
00:27:52,730 --> 00:27:55,810
It's about giving the
spine that love here,

507
00:27:55,810 --> 00:27:58,270
the space, engaging the core.

508
00:27:58,270 --> 00:28:00,170
If you want to
challenge yourself, you can lift

509
00:28:00,170 --> 00:28:02,830
the left heel, 
let it hover just a bit.

510
00:28:02,830 --> 00:28:05,250
Shoulders are relaxed.

511
00:28:05,250 --> 00:28:07,320
Skin of the face is relaxed.

512
00:28:07,320 --> 00:28:09,073
My feet are engaged.

513
00:28:11,830 --> 00:28:15,220
Ooh yeah, waking up those
little intercostals, especially

514
00:28:15,220 --> 00:28:17,985
in the low belly as 
I lift my left heel.

515
00:28:17,985 --> 00:28:21,718
Scooping, finding that 
kind of hollow front body.

516
00:28:23,310 --> 00:28:26,690
And inhaling in here and
then exhaling to release.

517
00:28:26,690 --> 00:28:28,930
Listen carefully, I'm gonna 
take this right knee

518
00:28:28,930 --> 00:28:31,190
and I'm gonna cross
this baby all the way over

519
00:28:31,190 --> 00:28:33,730
towards the left side,
move my hips to the right side

520
00:28:33,730 --> 00:28:37,030
so I can accentuate that,
and then hallelu,

521
00:28:37,030 --> 00:28:38,640
I'm gonna send
my right fingertips

522
00:28:38,640 --> 00:28:43,030
all the way out and
maybe turn on my right ear

523
00:28:44,590 --> 00:28:47,600
so that I can take
my next brand new,

524
00:28:47,600 --> 00:28:50,600
beautiful breath here in

525
00:28:50,600 --> 00:28:54,520
this supine twist.

526
00:28:54,520 --> 00:28:57,890
Nice Reclined Twist.

527
00:28:57,890 --> 00:29:00,042
Breathe into your belly.

528
00:29:06,340 --> 00:29:08,960
Take one more enjoyable breath.

529
00:29:08,960 --> 00:29:12,535
Big stretch here in 
the right armpit chest.

530
00:29:12,535 --> 00:29:14,939
And the right pec.

531
00:29:15,963 --> 00:29:19,410
And then slowly
follow your exhale.

532
00:29:19,410 --> 00:29:20,955
Bring it back.

533
00:29:21,620 --> 00:29:25,425
Center yourself on the mat,
hug both knees into the chest.

534
00:29:26,470 --> 00:29:28,640
And then maintain the
squeezing in of the left knee

535
00:29:28,640 --> 00:29:30,944
as you extend the
right leg out along.

536
00:29:31,940 --> 00:29:33,790
Keep the shoulders relaxed.

537
00:29:33,790 --> 00:29:37,450
Inhale in. Exhale,
sharp exhale to really feel

538
00:29:37,450 --> 00:29:39,970
that connection maybe
of the navel drawing in.

539
00:29:39,970 --> 00:29:41,410
We'll work on this more later,

540
00:29:41,410 --> 00:29:43,660
but just connecting 
that contraction,

541
00:29:43,660 --> 00:29:47,590
and that's what brings the
nose up towards the left knee.

542
00:29:47,590 --> 00:29:49,219
Again, it doesn't have to touch.

543
00:29:49,219 --> 00:29:52,621
Just creating more 
length in the spine.

544
00:29:52,621 --> 00:29:55,870
Thoracic spine and 
the upper back as well.

545
00:29:55,870 --> 00:29:58,170
Breathing here,
shoulders relaxed.

546
00:29:58,170 --> 00:30:00,860
Option to lift the
right heel, let it hover.

547
00:30:00,860 --> 00:30:02,920
When you do, 
find that hollow body.

548
00:30:02,920 --> 00:30:06,677
Feel the low belly
get engaged here.

549
00:30:09,150 --> 00:30:11,516
We're breathing steadily.

550
00:30:23,720 --> 00:30:28,924
Nice. And then slowly release
right heel to the ground.

551
00:30:28,924 --> 00:30:31,900
Head comes down and we're
gonna guide the right knee now

552
00:30:31,900 --> 00:30:34,360
over towards the right.
I might shift my hips over

553
00:30:34,360 --> 00:30:38,530
towards the left and
find my twist on either side,

554
00:30:38,530 --> 00:30:42,412
extending the
left fingertips out.

555
00:30:42,412 --> 00:30:48,220
And maybe turning
onto the left ear here.

556
00:30:48,220 --> 00:30:50,707
Close your eyes.

557
00:30:50,707 --> 00:30:52,982
Soften through your jaw.

558
00:30:54,240 --> 00:30:55,857
And breathe, breathe, breathe.

559
00:30:55,857 --> 00:30:59,496
Noticing the sensation 
with each inhale.

560
00:30:59,496 --> 00:31:02,760
And each exhale.

561
00:31:02,760 --> 00:31:05,010
So much opportunity.

562
00:31:12,500 --> 00:31:14,730
So much opportunity 
with each inhalation,

563
00:31:14,730 --> 00:31:17,808
with each exhalation. 
You start to

564
00:31:19,157 --> 00:31:21,610
get really fascinated and curious

565
00:31:21,610 --> 00:31:23,580
about all that you
can discover within

566
00:31:23,580 --> 00:31:26,533
the cycle of a breath
in your yoga practice.

567
00:31:33,420 --> 00:31:36,960
Take one more delicious,
yummy breath in. (chuckles)

568
00:31:36,960 --> 00:31:38,658
Sorry, I couldn't help myself.

569
00:31:39,860 --> 00:31:42,260
Certainly evokes a feeling,
and then exhale.

570
00:31:42,260 --> 00:31:44,850
Let it guide you back.

571
00:31:44,850 --> 00:31:47,020
Alright, check it out.
Center yourself on the mat.

572
00:31:47,020 --> 00:31:48,770
And then you're gonna hug
the knees up to the chest

573
00:31:48,770 --> 00:31:52,620
but you're gonna bring
the palms to the kneecaps.

574
00:31:52,620 --> 00:31:55,230
And then we're
gonna open them wide.

575
00:31:55,230 --> 00:31:57,740
And then we're gonna
bring them in and around

576
00:31:57,740 --> 00:31:59,419
and then squeeze 'em in.

577
00:31:59,419 --> 00:32:03,231
Open 'em wide
and around and in.

578
00:32:03,231 --> 00:32:06,650
And then reverse the circle out.

579
00:32:06,650 --> 00:32:10,743
Just neutralizing the spine
a little bit. Around and in.

580
00:32:11,610 --> 00:32:13,360
Careful not to
clench the jaw here.

581
00:32:13,360 --> 00:32:16,710
Out, around and in.

582
00:32:16,710 --> 00:32:18,257
And one more time.

583
00:32:22,850 --> 00:32:25,792
Awesome. Then flex the feet.

584
00:32:25,792 --> 00:32:30,090
Point the toes and 
then relax the feet.

585
00:32:30,090 --> 00:32:32,771
And allow them to
drop down to the earth.

586
00:32:33,980 --> 00:32:35,960
Good, extend one leg.

587
00:32:35,960 --> 00:32:37,589
And then the other.

588
00:32:38,810 --> 00:32:41,150
You can use your
blanket or your towel here.

589
00:32:41,150 --> 00:32:42,590
I don't think I mentioned
this yesterday, but you can

590
00:32:42,590 --> 00:32:47,230
always use your blanket
underneath the knees here.

591
00:32:47,230 --> 00:32:49,610
Kind of nice for the low back.

592
00:32:49,610 --> 00:32:54,240
Give you a little
prop for relaxation.

593
00:32:54,240 --> 00:32:57,250
And we're gonna allow
the hands to rest gently,

594
00:32:57,250 --> 00:33:01,601
palms face up here as we
close out today's practice.

595
00:33:04,210 --> 00:33:07,616
Take a second 
to notice how you feel.

596
00:33:08,532 --> 00:33:10,873
And close your eyes.

597
00:33:13,130 --> 00:33:18,543
And just let the breath
return to its natural rhythm.

598
00:33:24,000 --> 00:33:28,143
So you can remain
aware of the rhythm,

599
00:33:30,020 --> 00:33:33,280
but there's this allowing, 
just kind of allowing,

600
00:33:33,280 --> 00:33:36,387
the breath to
flow here naturally.

601
00:33:40,346 --> 00:33:42,905
Relaxing the weight
of your body completely

602
00:33:42,905 --> 00:33:46,470
and fully into the
earth and giving thanks

603
00:33:46,470 --> 00:33:50,360
for this time that you've 
carved out for yourself to

604
00:33:50,360 --> 00:33:52,485
connect with your body.

605
00:33:54,118 --> 00:33:56,221
Honoring your breath.

606
00:33:58,870 --> 00:34:01,687
And embrace this idea that

607
00:34:03,550 --> 00:34:08,471
with each new breath we arrive.

608
00:34:30,430 --> 00:34:33,951
Take one more moment
here to rest your heart.

609
00:34:42,730 --> 00:34:45,863
And then inhale deeply with me.

610
00:34:47,510 --> 00:34:50,873
And as you exhale, 
sigh it out, just a little ahh.

611
00:34:53,001 --> 00:34:58,170
Again, inhale deeply all of
us together around the world.

612
00:34:58,170 --> 00:35:00,020
What's up?

613
00:35:00,020 --> 00:35:03,123
The exhale to sigh it out, ahh.

614
00:35:05,290 --> 00:35:07,610
Good, lift one knee.

615
00:35:07,610 --> 00:35:09,390
Then the other.

616
00:35:09,390 --> 00:35:10,980
We'll turn into 
one side and really

617
00:35:10,980 --> 00:35:13,170
come into a fetal position.

618
00:35:13,170 --> 00:35:16,474
Really hike those knees 
up towards your heart.

619
00:35:20,370 --> 00:35:22,057
Rest your head.

620
00:35:25,290 --> 00:35:27,640
And take a second
to just contemplate,

621
00:35:27,640 --> 00:35:32,309
meditate, today's theme.

622
00:35:35,420 --> 00:35:39,333
I hope that you can
take this invitation,

623
00:35:41,250 --> 00:35:44,580
and today's focus with
you off the mat into the rest

624
00:35:44,580 --> 00:35:48,120
of your day or night, and
we'll definitely bring it back

625
00:35:48,120 --> 00:35:50,942
into play for
tomorrow's practice.

626
00:35:52,810 --> 00:35:55,300
Knowing that the
hardest part is showing up.

627
00:35:55,300 --> 00:36:00,309
So really celebrating,
committing to the arrival.

628
00:36:02,610 --> 00:36:04,187
Feels good.

629
00:36:05,880 --> 00:36:08,063
Press into one palm 
and then the other.

630
00:36:08,063 --> 00:36:11,230
We'll rise back up.

631
00:36:11,230 --> 00:36:12,720
We'll bring the palms together

632
00:36:12,720 --> 00:36:16,485
at the heart space to
close out the practice.

633
00:36:18,620 --> 00:36:21,180
So each practice
will be very different.

634
00:36:21,180 --> 00:36:24,210
No doubt, almost
every time you consider

635
00:36:24,210 --> 00:36:26,530
showing up on the mat,
you might have a moment

636
00:36:26,530 --> 00:36:30,300
where you think
you may not show up.

637
00:36:30,300 --> 00:36:33,710
So remember that that is
sometimes the hardest part.

638
00:36:33,710 --> 00:36:36,270
And we can remember all we have

639
00:36:36,270 --> 00:36:37,840
to do is breathe
in these practices.

640
00:36:37,840 --> 00:36:40,206
So arrive,

641
00:36:40,206 --> 00:36:43,870
show up and
then see what happens.

642
00:36:43,870 --> 00:36:45,451
The rest will just unfold

643
00:36:45,451 --> 00:36:48,223
but you have to arrive 
with each new breath.

644
00:36:49,870 --> 00:36:53,270
Thank you so much for
sharing your time and energy

645
00:36:53,270 --> 00:36:56,624
with me and with
everyone who's practicing

646
00:36:58,945 --> 00:37:00,781
BREATH.

647
00:37:02,490 --> 00:37:04,595
Inhale in deeply.

648
00:37:05,714 --> 00:37:09,205
And exhale to bow the head.

649
00:37:09,920 --> 00:37:12,144
We'll finish by whispering

650
00:37:12,144 --> 00:37:13,866
Namaste.

651
00:37:14,858 --> 00:37:19,636
(bright upbeat piano music)