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- Hello, everyone.

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Welcome to BREATH,
your 30 day yoga journey.

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It's Day 20.

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Pause.

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Let's get started.

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(bright upbeat piano music)

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Okie doke, come on
down to the ground.

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Let's sit up on
something if you have it.

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If you don't, no worries,

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but again it is
nice to lift the hips

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so that the thigh bone and the
knees can drop down in space.

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So if your knees are up here,
completely normal,

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we will drop them with
more regular practice.

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But if your knees are up here,

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I do encourage
sitting up on something.

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Sit up nice and tall.

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Pause a moment out of the
day to pause and check in.

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I know you've been doing a
lot of great physical work,

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so we're gonna take a little
bit of a breather, wink wink,

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today, and kind of stay
off the wrists and the hands,

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for the most part,
work on breath.

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But like to start
with a little self massage

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of the hands and the
wrists and the forearms

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and even the shoulders.

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So take your thumb.

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We've done this before.

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Interlace the fingertips,

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take your right thumb to
the base of your left palm,

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just to give you
a starting point,

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and massage your hand there,

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and then switch
to the opposite hand

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and then just
keep exploring, right?

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Don't decide where it ends.

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And you can start to
just bring your focus inward.

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No need to look at
me unless you want to.

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Or you can look at Benji,

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see he brought a
stick to practice today.

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I tell ya.

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And after you're
taking a peek at that,

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do drop your head, and
just kind of go inward.

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And I guess what I'm trying to

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coerce or lovingly
invite you to do is,

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we'll see this
little self massage

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in the beginning
of this practice

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as a really sweet moment
with yourself, you know?

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Kind of pausing

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the busy exterior,

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all the lovely
things and difficult things

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that are going on outside
the four corners of the mat.

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And for this pretty
swift practice today,

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just really
relishing in the pause,

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the moment in between,
what is happening, you know,

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before you get on the mat
and what is going to happen

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after you step off the mat,

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really relishing in this
magical moment in between.

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Fingertips can crawl on up to
the neck, 

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the shoulders, traps.

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Maybe even the
muscles of the chest.

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And then when you're ready,
you take your hands.

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You're gonna
separate at the index finger

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and middle
finger here if you can.

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And we're going to bring
it just underneath the ears.

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And you're just going to massage
a little up and down here,

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relaxing the jaw.

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If you really want
that good lymphatic drain,

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you can trace
the fingertips down.

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Oh yeah.

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And then we'll
release that, finish up,

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and then we'll release that.

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And then we're going
to uncross the legs,

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bring the soles of
the feet together.

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Bring the hands to the ankles.

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If you want to sneak in a
little foot massage here,

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you know what?

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Let's just do it.

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Let's get a little
foot massage in here.

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A little goes a long way.

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Maybe ankle.

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And then eventually
we will grab the ankles,

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loop the shoulders
forward, up and back,

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find that lift in the front body

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and then actively anchor down

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through the tops of the thighs.

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So let your legs
get really heavy here

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as you come into Cobbler's Pose.

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Lift and lengthen from
the tip top of the head

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and energetically, right,
we are always kind of

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considering the energetic body

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as we move in and
out of these gestures,

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these shapes with our
breath to find more support.

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Lift up from the pelvic floor.

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Think about your
awareness or your energy

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lifting you all the way up
through this center plumb line.

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So we have the alignment,
we have the action,

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kind of the, the musculature,

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but we also have
the awareness of energy

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that can support
us and hold us up.

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Period. (chuckles)

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Okay, that's the
end of that sentence.

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Alright.

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Take a deep breath in. 

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Exhale, lean forward,
shift forward.

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Feel these thigh bones
snuggle up into socket.

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As you look forward,
take a little gander

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down into your
imaginary pond here.

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See your reflection.

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Whisper, "Darn, I'm beautiful."

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And then walk your
hands to your toes,

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send the elbows left to right,

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and then use this bind to maybe,
maybe, be careful now.

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Lean a little bit more forward,
get a little closer,

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get a better look at
yourself and your beauty,

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that beauty that is just so
unique to you and only you.

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It's just incredible.

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It's gorgeous.
And then slowly lift back up.

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Hands come behind us.

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Walk the feet hip
width apart on the ground.

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Shift the legs to
one side, any side.

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Keep the feet wide as
you come back to center

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and shift to the opposite side,

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windshield wiper the
legs a little back and forth.

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I like this move because you get

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a little bit of a glute massage.

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Might feel good after
yesterday's practice.

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And then we'll
come into Sukhasana,

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back to that cross-legged seat.

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So you can take
variations of half Lotus

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or Lotus if you like, if
you know what you're doing.

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But often I find that
when I'm really wanting to

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work with Pranayama
it's best to just have

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a nice wide base for me.

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So careful, if you're
really bound up tight,

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might just experiment
with a little more space.

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Lift up through the
front body, breathe in.

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Ground through the back body.

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Breathe out.

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Lift up through the heart,
the armpit chest,

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feeling that
length in the side body.

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Good, so today we're
gonna introduce retention,

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or that pause, that
moment between the breaths.

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We call this Kumbhaka in
the hatha yoga tradition.

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And I think this is really fun.

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And if you are
already experienced

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in playing with
breath retention,

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just use this time
to kind of come into it

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with that beginner's mind kind
of really slow everything down

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and just mindfully experience it

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maybe as if it were
for the first time.

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So first let's just
slow down the breath

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and make it a little
bit longer here together.

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We're going to inhale for
five and exhale for five.

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I'll count us out.

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So one cycle of breath,
just to begin,

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inhale in through the nose.

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and out through the nose.

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And inhale to
start on one, two, 

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three, four, five.

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Exhale for five, four,

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three, two, one.

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Now inhale for one, two,

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three, four, five.

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And exhale for five, four,

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three, two, one.

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One more like this.
Inhale for one, two,

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three, four, five.

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Exhale for five, four,

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three, two, one.

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Notice how you feel.
Relax the shoulders.

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Soften through
the skin of the face.

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Notice how you feel.

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Alright, so now we're
going to add the pause.

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Kumbhaka, the retention.

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And this is
going to be in between

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the inhalation and exhalation

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and in between the
exhalation and the inhale.

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So if you think of
it as a circular motion

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we're pausing and
holding for a moment at the top

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and at the bottom of
this circular breath.

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Let's play.

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So we're gonna
stick with the five seconds

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or the five count, rather.

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Here we go.

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Just inhale, exhale for nothing.

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Inhale in and exhale

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and inhale to begin.

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One, two, three, four, five.

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Pause, retaining the breath.

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Exhale for five, four,

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three, two, one.

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Beautiful pause.

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Retain the breath.

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Full inhale for one, two,

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three, four, five, pause.

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Exhale for five, four, three,

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two, one, pause.

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Inhale for one, two, three,

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four, five, pause.

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Relax the shoulders.

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Exhale for five, four,

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three, two, one.

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Kumbhaka, hold the breath.

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Retain, shoulders relaxed.

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Inhale for one, two, three,

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four, five, pause.

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Soft fingers here.

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Hands are grounded
or palms face up.

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Exhale for five, four, three,

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two, one, hold.

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Inhale for one, two,

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three, four, five, pause.

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Head over heart,
heart over pelvis.

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Slow exhale, five, four,

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three, two, one.

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Pause. Capture the magic.

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Inhale for one, two,

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three, four, five.

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Kumbhaka.

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Exhale for five, four,

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three, two, one.

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One last slow round.

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Inhale for one, two, three,

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four, five, pause.

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Exhale for five, four,

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three, two, one, pause.

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And inhaling nice and easy,

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letting your breath return to

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a nice easy
rhythm and easy flow.

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Let's turn the palms face up
or down based on how you feel.

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So start to listen to your body.

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Do you need grounding?

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Do we need to surrender
or lift of the heart here?

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Grounding of the shoulders.

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Good, and then
dropping the chin to the chest.

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Bat the eyelashes open.

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And then gently lift
the head over the heart.

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And sit up tall.

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How did it go?

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I want to know.

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♪ I want to know if
he really loves me. ♪

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(humming)

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Alright.

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So we're gonna come forward
on all fours nice and slow.

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And tap into that ocean breath.

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One Downward Dog, curl the toes,

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send the hips up high,
head below the heart.

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Nice and slow.

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Feel it as if you're
coming into the shape

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for the first time.

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Hug the low ribs in
for a little support

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and just go through

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your checklist, your sensation.

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Notice what it feels
like to be alive today.

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Notice if this Downward
Dog feels any different.

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After doing that breath practice,
that pranayama.

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Lift the hip points
up high, high, high.

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Breathe in.

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And exhale to lower the knees.

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Breathe out.

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Send the legs to one side.

260
00:13:24,291 --> 00:13:25,375
I'm gonna give you the option.

261
00:13:25,375 --> 00:13:27,291
You can come to lie
flat on your back here

262
00:13:27,291 --> 00:13:30,000
or come right back to your seat.

263
00:13:33,583 --> 00:13:34,917
Your choice.

264
00:13:41,041 --> 00:13:41,875
And then when you're ready,

265
00:13:41,875 --> 00:13:43,667
bring the palms
together at the heart.

266
00:13:45,834 --> 00:13:51,083
What a gift it is to
take a moment for yourself,

267
00:13:54,375 --> 00:13:59,041
to have the tools
which we do here together

268
00:14:01,208 --> 00:14:04,417
in which we can explore
the practice of really pausing

269
00:14:04,417 --> 00:14:09,125
before we react to
things and taking a moment

270
00:14:09,125 --> 00:14:12,417
to assess and notice

271
00:14:12,417 --> 00:14:14,500
and then move or react,

272
00:14:14,500 --> 00:14:17,333
respond, rather, with intention.

273
00:14:17,333 --> 00:14:19,208
Benji, come here,
come here, buddy.

274
00:14:19,208 --> 00:14:20,625
You want to close
this practice with us?

275
00:14:20,625 --> 00:14:22,792
Come here, mi amore, come here.

276
00:14:24,166 --> 00:14:25,542
Come with us.

277
00:14:27,417 --> 00:14:29,125
So, yeah,
so there's a lot of ways

278
00:14:29,125 --> 00:14:31,333
we can interpret
these themes on purpose,

279
00:14:31,333 --> 00:14:34,000
especially with this
particular 30 day series.

280
00:14:34,000 --> 00:14:38,333
And I love this one
because it will start to

281
00:14:38,333 --> 00:14:41,041
bleed into your
day moments of pause,

282
00:14:41,041 --> 00:14:44,500
and it could be, yeah,
before you react to something.

283
00:14:44,500 --> 00:14:46,417
It could be just to notice

284
00:14:46,417 --> 00:14:48,750
how blue and
beautiful the sky is

285
00:14:48,750 --> 00:14:53,667
or how sweet someone
looks folding their laundry

286
00:14:53,667 --> 00:14:56,583
or hanging their
laundry on their patio.

287
00:14:56,583 --> 00:15:00,917
Could be, you know,
witnessing the journey

288
00:15:00,917 --> 00:15:02,000
of a bug on the ground.

289
00:15:02,000 --> 00:15:04,291
Just kind of pausing
to be present, right,

290
00:15:04,291 --> 00:15:08,792
in, in whatever's
right in front of us.

291
00:15:08,792 --> 00:15:11,667
Instead of constantly
seeking and constantly reacting.

292
00:15:12,917 --> 00:15:14,000
There's a lot there.

293
00:15:14,000 --> 00:15:16,291
I could go on and on,
but you don't need me to.

294
00:15:17,208 --> 00:15:18,959
You have it all within.

295
00:15:18,959 --> 00:15:23,959
And I hope you enjoy exploring

296
00:15:23,959 --> 00:15:28,000
moments of pause off the mat.

297
00:15:29,917 --> 00:15:30,834
I'll see you tomorrow.

298
00:15:30,834 --> 00:15:35,667
We can now play with this
breath retention together.

299
00:15:35,667 --> 00:15:39,083
'Til then, let's lift
the sternum to the thumbs

300
00:15:39,083 --> 00:15:41,125
or the thumbs to the third eye.

301
00:15:42,375 --> 00:15:46,834
Take one final
breath in. Breathe in.

302
00:15:46,834 --> 00:15:48,875
Pause, hold it.

303
00:15:52,125 --> 00:15:55,000
And exhale to bow the head.

304
00:15:56,125 --> 00:15:57,041
And whisper, 

305
00:15:57,041 --> 00:15:58,458
Namaste.

306
00:16:00,375 --> 00:16:07,917
(bright upbeat piano music)