1
00:00:00,380 --> 00:00:01,213
- Hello, everyone.

2
00:00:01,213 --> 00:00:03,760
Welcome to BREATH,
your 30 day yoga journey.

3
00:00:03,760 --> 00:00:06,450
It's Day 23,

4
00:00:06,450 --> 00:00:08,230
Dedicate.

5
00:00:08,230 --> 00:00:09,940
Let's get started.

6
00:00:09,940 --> 00:00:14,380
(bright upbeat piano music)

7
00:00:27,650 --> 00:00:31,440
Alright, let's begin 
today's practice in a nice,

8
00:00:31,440 --> 00:00:34,260
comfortable seat of your choice.

9
00:00:34,260 --> 00:00:36,240
Come on down to the ground,
take your time

10
00:00:36,240 --> 00:00:40,433
and allow the hands to
rest wherever they may.

11
00:00:41,450 --> 00:00:43,470
So tops of the knees, thighs

12
00:00:43,470 --> 00:00:46,944
maybe resting 
one palm gently placed

13
00:00:46,944 --> 00:00:49,590
over the other in your lap.

14
00:00:49,590 --> 00:00:52,249
You can even grab
onto the shins here.

15
00:00:54,420 --> 00:00:55,900
Sit up on your blanket

16
00:00:55,900 --> 00:00:58,203
or block or towel if you like.

17
00:01:01,870 --> 00:01:04,380
Relax your shoulders.

18
00:01:04,380 --> 00:01:07,060
And as you're ready
and as you're comfortable,

19
00:01:07,060 --> 00:01:11,110
close your eyes, or if
that's not comfortable for you,

20
00:01:11,110 --> 00:01:15,164
send your gaze gently
down past your nose.

21
00:01:15,164 --> 00:01:17,146
And here we are again.

22
00:01:18,810 --> 00:01:20,823
An opportunity, a moment,

23
00:01:21,870 --> 00:01:23,480
out of the day,

24
00:01:24,390 --> 00:01:26,578
in which we can

25
00:01:27,627 --> 00:01:29,930
dedicate some time

26
00:01:29,930 --> 00:01:33,074
and attention and energy,

27
00:01:36,310 --> 00:01:40,858
to finding conscious breath.

28
00:01:48,240 --> 00:01:53,030
And for me, finding your
breath is finding yourself.

29
00:01:55,940 --> 00:02:00,315
So you can allow that mantra

30
00:02:03,310 --> 00:02:05,220
in or you can
stick with the mantra

31
00:02:05,220 --> 00:02:07,754
find what feels good.

32
00:02:09,700 --> 00:02:14,404
Just giving yourself 
this time to search

33
00:02:18,750 --> 00:02:21,231
for conscious breath.

34
00:02:24,460 --> 00:02:26,681
Time to deepen

35
00:02:28,290 --> 00:02:32,391
your relationship with yourself.

36
00:02:35,660 --> 00:02:38,760
Draw your hands
together at the heart.

37
00:02:38,760 --> 00:02:42,773
If you haven't already,
begin to elongate your inhales.

38
00:02:44,490 --> 00:02:45,870
Elongate your exhales.

39
00:02:45,870 --> 00:02:48,210
And if it's challenging today,

40
00:02:48,210 --> 00:02:50,293
or maybe it has
been in other days,

41
00:02:51,670 --> 00:02:52,980
use today's theme,

42
00:02:52,980 --> 00:02:54,320
or there's an
invitation of course,

43
00:02:54,320 --> 00:02:56,286
to use today's theme

44
00:02:58,660 --> 00:03:01,830
to think about devoting yourself

45
00:03:01,830 --> 00:03:05,180
to having a more meaningful
relationship with your breath.

46
00:03:05,180 --> 00:03:07,894
Let that be your
motivation for showing up,

47
00:03:09,210 --> 00:03:11,950
for when we 
deepen a relationship

48
00:03:11,950 --> 00:03:13,670
with our breath or
with ourselves, right,

49
00:03:13,670 --> 00:03:15,900
that influences
our relationships

50
00:03:15,900 --> 00:03:20,883
or the quality of relationships,
possibility with others.

51
00:03:22,470 --> 00:03:25,540
One might even
consider that it equips us

52
00:03:25,540 --> 00:03:29,100
with the energy and the
grace, whatever it is

53
00:03:29,100 --> 00:03:31,970
we need, to show up for
others and serve others.

54
00:03:31,970 --> 00:03:34,700
So it's a two-parter today,

55
00:03:34,700 --> 00:03:37,790
really devoting yourself,
committing to

56
00:03:37,790 --> 00:03:41,363
really giving
yourself to this practice.

57
00:03:42,400 --> 00:03:43,934
Right, dedicating yourself.

58
00:03:43,934 --> 00:03:48,310
But also, and I love
to do this in my practice

59
00:03:48,310 --> 00:03:51,240
and we do this
often in public classes

60
00:03:51,240 --> 00:03:52,280
and live classes

61
00:03:52,280 --> 00:03:55,088
which I hope we get
to return to someday.

62
00:03:56,520 --> 00:03:58,450
But there's another option here

63
00:03:58,450 --> 00:04:02,247
to dedicate your
practice to someone.

64
00:04:05,480 --> 00:04:07,940
So we're gonna spend just
a quiet moment or two here

65
00:04:07,940 --> 00:04:10,030
considering those two things,

66
00:04:10,030 --> 00:04:12,730
a little food for
thought or contemplation,

67
00:04:12,730 --> 00:04:17,570
this idea of what it
means to dedicate yourself,

68
00:04:17,570 --> 00:04:20,580
really give yourself 
over to a practice, right,

69
00:04:20,580 --> 00:04:21,875
or a project.

70
00:04:23,380 --> 00:04:26,300
And then also this opportunity,

71
00:04:26,300 --> 00:04:27,800
each time we come to the mat,

72
00:04:27,800 --> 00:04:30,710
come to practice,

73
00:04:30,710 --> 00:04:31,970
come to hands in prayer,

74
00:04:31,970 --> 00:04:33,040
come to Downward Dog,

75
00:04:33,040 --> 00:04:35,470
come to our appropriate edge.

76
00:04:35,470 --> 00:04:37,449
Can we also send

77
00:04:39,960 --> 00:04:44,083
some energy awareness, love

78
00:04:46,120 --> 00:04:47,983
to someone else.

79
00:04:50,520 --> 00:04:52,748
A loved one, a neighbor,

80
00:04:54,420 --> 00:04:58,110
someone who might
need a little extra love,

81
00:04:58,110 --> 00:05:00,000
energy, attention.

82
00:05:00,000 --> 00:05:01,540
Maybe you've
never met them before,

83
00:05:01,540 --> 00:05:03,349
maybe it's a cause.

84
00:05:04,940 --> 00:05:08,430
So we build that love
and awareness within,

85
00:05:08,430 --> 00:05:11,710
dedicate to that so
that we can equip ourselves

86
00:05:11,710 --> 00:05:14,651
to do that for others.

87
00:05:16,820 --> 00:05:19,470
They don't stay in
your bubble of awareness,

88
00:05:19,470 --> 00:05:21,116
it expands.

89
00:05:22,020 --> 00:05:23,600
Okay.

90
00:05:23,600 --> 00:05:25,063
Bow the head to the heart.

91
00:05:26,840 --> 00:05:28,330
Inhale in deeply here,

92
00:05:28,330 --> 00:05:30,940
see if you can find
that nice wide breath,

93
00:05:30,940 --> 00:05:31,976
whatever that means to you,

94
00:05:31,976 --> 00:05:37,056
this big lateral breath
that we've been working on.

95
00:05:42,250 --> 00:05:46,211
And then another one again,
big wide breath here.

96
00:05:51,990 --> 00:05:54,200
And then slowly release,

97
00:05:54,200 --> 00:05:56,170
palms can come to the knees.

98
00:05:56,170 --> 00:05:57,470
This is what I was
going to say before is

99
00:05:57,470 --> 00:06:00,940
if it is difficult (laughs)
to come and show up,

100
00:06:00,940 --> 00:06:03,400
remember this is a practice.
It's a training.

101
00:06:03,400 --> 00:06:07,310
So it's not always gonna be easy
but we can choose to dedicate

102
00:06:07,310 --> 00:06:08,820
or devote
ourself to the training,

103
00:06:08,820 --> 00:06:11,550
to the practice and
to learning from it.

104
00:06:11,550 --> 00:06:14,040
So just a reminder,

105
00:06:14,040 --> 00:06:15,350
come as you are.
Palms to the knees,

106
00:06:15,350 --> 00:06:17,170
we're gonna move in
a circular direction.

107
00:06:17,170 --> 00:06:20,481
Inhaling, smoothing the
chest, the heart forward.

108
00:06:20,481 --> 00:06:23,240
Exhale, chin to chest.
Really round through the spine.

109
00:06:23,240 --> 00:06:24,530
Exaggerate this movement.

110
00:06:24,530 --> 00:06:28,634
And then continuing,
inhale to come forward.

111
00:06:28,634 --> 00:06:31,225
And exhale, around and back.

112
00:06:32,310 --> 00:06:36,270
Try to keep the glutes 
and your sits bones,

113
00:06:36,270 --> 00:06:39,460
those two little pushpins, 
grounding down

114
00:06:39,460 --> 00:06:41,940
as you move in one direction

115
00:06:41,940 --> 00:06:44,700
and then reverse your circle

116
00:06:44,700 --> 00:06:47,531
when you're ready 
in the other direction.

117
00:06:50,500 --> 00:06:53,719
If you've lost the
layer of your breath,

118
00:06:54,795 --> 00:06:58,080
just come back
dedicating your attention

119
00:06:59,254 --> 00:07:01,236
to your breathing.

120
00:07:02,510 --> 00:07:05,706
'Cause that's what this 
is all about. Right? Okay.

121
00:07:05,706 --> 00:07:08,670
So allow this circular
movement that you have

122
00:07:08,670 --> 00:07:11,977
going on right here to get
smaller and smaller and smaller.

123
00:07:13,710 --> 00:07:16,430
Have fun with it.
Gets tinier and tinier.

124
00:07:16,430 --> 00:07:18,565
You can close your eyes 
if you want to use

125
00:07:18,565 --> 00:07:21,730
the creative mind
to just kind of imagine

126
00:07:21,730 --> 00:07:25,079
this center drawing a circle

127
00:07:25,079 --> 00:07:27,170
and it gets smaller and smaller,

128
00:07:27,170 --> 00:07:30,410
it becomes like saucer size,

129
00:07:30,410 --> 00:07:34,388
and then it
becomes like quarter size,

130
00:07:34,388 --> 00:07:37,980
I was going to say a
silver dollar. (laughs)

131
00:07:37,980 --> 00:07:40,130
Bye Benji, check you later.

132
00:07:40,130 --> 00:07:43,980
And then it becomes like
a little tiny dime size.

133
00:07:43,980 --> 00:07:46,533
And then it becomes
just a little pinny pin pin.

134
00:07:48,120 --> 00:07:50,340
And now you can
feel this connection,

135
00:07:50,340 --> 00:07:54,626
hopefully, to your
center or aim for that.

136
00:07:57,470 --> 00:07:59,763
Head over heart,
heart over pelvis.

137
00:08:00,800 --> 00:08:02,910
Now drop the chin to the chest

138
00:08:02,910 --> 00:08:05,242
and then slowly 
take your left ear

139
00:08:05,242 --> 00:08:06,890
over your left shoulder.

140
00:08:06,890 --> 00:08:09,416
Bring the right
fingertips to the earth.

141
00:08:09,416 --> 00:08:12,430
And then slowly, we're
just gonna walk the fingertips

142
00:08:12,430 --> 00:08:14,282
back in space.
Just nice and easy.

143
00:08:14,282 --> 00:08:17,690
You don't have to
go too hard here.

144
00:08:17,690 --> 00:08:19,810
So just feel it out.

145
00:08:19,810 --> 00:08:22,250
And of course, breathing here.

146
00:08:22,250 --> 00:08:24,040
Hips nice and heavy.

147
00:08:24,040 --> 00:08:26,420
Lower body, heavy and relaxed

148
00:08:26,420 --> 00:08:29,010
and you should be
feeling a nice opening

149
00:08:29,010 --> 00:08:33,664
through the front
front side of the throat,

150
00:08:33,664 --> 00:08:38,164
the right side of
the neck and the traps.

151
00:08:40,816 --> 00:08:42,089
Breathe.

152
00:08:46,210 --> 00:08:48,300
Press into your right pinky,

153
00:08:48,300 --> 00:08:51,560
draw your right
shoulder blade in to open up

154
00:08:51,560 --> 00:08:54,670
more through the
right chest, right pec.

155
00:08:54,670 --> 00:08:56,730
And notice if you've
collapsed a little bit

156
00:08:56,730 --> 00:08:59,490
in the torso,
maybe the side waist.

157
00:08:59,490 --> 00:09:01,960
See if you can sit
up a little bit taller,

158
00:09:01,960 --> 00:09:05,739
perhaps by lifting your
heart up towards the sky.

159
00:09:07,120 --> 00:09:09,819
Take one more breath
to embody this fully.

160
00:09:11,420 --> 00:09:12,410
Beautiful, then exhale,

161
00:09:12,410 --> 00:09:14,219
bring the head over heart, 
heart over pelvis,

162
00:09:14,219 --> 00:09:16,240
bring the right
hand to the left knee,

163
00:09:16,240 --> 00:09:18,240
left fingertips come behind.

164
00:09:18,240 --> 00:09:20,704
Inhale to lift and lengthen.

165
00:09:21,770 --> 00:09:24,020
Exhale to twist.

166
00:09:24,020 --> 00:09:26,631
So on the inhale
we find extension

167
00:09:27,370 --> 00:09:30,421
and on the exhale we
hug the low ribs in

168
00:09:30,421 --> 00:09:34,120
and we soften the gaze
or the eyes here to see,

169
00:09:34,120 --> 00:09:37,780
you know, 
if we're getting mobile

170
00:09:37,780 --> 00:09:41,500
in all parts of the spine
as we grow this twist practice

171
00:09:41,500 --> 00:09:45,963
or are we just kind of working 
the same part of the spine.

172
00:09:45,963 --> 00:09:47,957
So see all parts of the spine.

173
00:09:47,957 --> 00:09:48,870
And if you're like, "Girl,

174
00:09:48,870 --> 00:09:50,330
"I'm no idea what
you're talking about,"

175
00:09:50,330 --> 00:09:52,700
♫ just breathe. ♫

176
00:09:52,700 --> 00:09:55,300
It's a little Faith Hill for you.

177
00:09:55,300 --> 00:09:57,110
Faith Hill? Yeah.

178
00:09:57,110 --> 00:09:59,092
Okay, bring it back to center.

179
00:10:00,180 --> 00:10:02,030
Drop the chin to the chest.

180
00:10:02,030 --> 00:10:05,210
Slow and steady right
ear over right shoulder.

181
00:10:05,210 --> 00:10:05,718
And if you're like,

182
00:10:05,718 --> 00:10:07,081
"Man, I'm not getting
anything out of this,"

183
00:10:07,081 --> 00:10:10,260
slow it down, close
your eyes, bring your breath

184
00:10:10,260 --> 00:10:15,160
and you will find
your heart's desire.

185
00:10:15,160 --> 00:10:16,400
Ooh man.

186
00:10:16,400 --> 00:10:18,470
So I'm feeling this,

187
00:10:18,470 --> 00:10:21,268
These muscles that 
also go right up into

188
00:10:21,268 --> 00:10:23,109
the back of the head.

189
00:10:25,868 --> 00:10:28,070
Notice where you might 
be holding or clenching.

190
00:10:28,070 --> 00:10:31,820
Relax your shoulders,
toes, fingers.

191
00:10:31,820 --> 00:10:33,550
When you're ready, left hand,

192
00:10:33,550 --> 00:10:35,690
left fingertips, come to the earth.

193
00:10:35,690 --> 00:10:38,575
And then we'll walk them back.

194
00:10:43,490 --> 00:10:44,723
Breathe.

195
00:10:46,090 --> 00:10:47,500
So the breath is going down

196
00:10:47,500 --> 00:10:49,530
and we're trying
to really expand

197
00:10:50,430 --> 00:10:53,400
the rib cage as we breathe in.

198
00:10:53,400 --> 00:10:55,980
So we're getting that
breathe down, down, down

199
00:10:55,980 --> 00:11:01,008
into the bottom.

200
00:11:03,580 --> 00:11:05,890
And pressing
into the pinky here,

201
00:11:05,890 --> 00:11:07,380
drawing the shoulder blade in,

202
00:11:07,380 --> 00:11:10,478
seeing if you can find a
little more space there.

203
00:11:16,000 --> 00:11:18,333
Staying here for a reason.

204
00:11:19,440 --> 00:11:20,648
Breathe.

205
00:11:22,514 --> 00:11:23,669
Ooh, yeah.

206
00:11:24,860 --> 00:11:27,720
And then slowly release, 
head over heart.

207
00:11:27,720 --> 00:11:30,550
Left hand to right knee,
right fingertips behind.

208
00:11:30,550 --> 00:11:32,865
Inhale to lift and lengthen.

209
00:11:33,890 --> 00:11:35,190
So you want to
think of the spine

210
00:11:35,190 --> 00:11:38,700
as one nice long stick or staff.

211
00:11:38,700 --> 00:11:42,096
We call this the Dunda,
Sanskrit for stick or staff

212
00:11:42,096 --> 00:11:44,280
from the crown to the tail.

213
00:11:44,280 --> 00:11:47,920
So if that's that
line of the spine

214
00:11:47,920 --> 00:11:49,973
is curving or collapsing,

215
00:11:49,973 --> 00:11:51,790
let's see if we can
sit up a little taller

216
00:11:51,790 --> 00:11:52,920
on something.

217
00:11:52,920 --> 00:11:54,570
Maybe we come out of the twist

218
00:11:54,570 --> 00:11:57,680
and start to work
a bit smaller here.

219
00:12:05,650 --> 00:12:09,470
So not just twisting in the
low back or the upper back,

220
00:12:09,470 --> 00:12:11,260
the neck, the cervical spine.

221
00:12:11,260 --> 00:12:12,320
Looking past the shoulder

222
00:12:12,320 --> 00:12:15,430
but really trying to
feel our way through

223
00:12:15,430 --> 00:12:19,770
the mid back,
the thoracic spine as well.

224
00:12:19,770 --> 00:12:24,250
Okay. Slowly,
let's bring it back to center.

225
00:12:24,250 --> 00:12:25,370
Take a deep breath in,

226
00:12:25,370 --> 00:12:28,273
squeeze the
shoulders up to the ears.

227
00:12:28,273 --> 00:12:32,630
And then exhale,
take them back and down.

228
00:12:32,630 --> 00:12:37,040
Again inhale, squeeze them
all the way up towards the ears.

229
00:12:37,040 --> 00:12:39,000
Exhale, take it back and down.

230
00:12:39,000 --> 00:12:41,554
And one more time with
the sound of your breath.

231
00:12:46,680 --> 00:12:48,160
Yes, all right.

232
00:12:48,160 --> 00:12:51,400
All the way now
forward on to all fours.

233
00:12:53,170 --> 00:12:55,470
Couple rounds of
Cat-Cow with your breath.

234
00:12:55,470 --> 00:12:56,933
You know what to do.

235
00:13:07,800 --> 00:13:10,686
Again, here you
can start to really,

236
00:13:12,200 --> 00:13:17,370
uncover another layer by
considering the mid back

237
00:13:17,370 --> 00:13:21,406
and the malleability
of the mid back.

238
00:13:27,874 --> 00:13:29,230
And then when
you're ready, take it

239
00:13:29,230 --> 00:13:31,620
to Downward Facing
Dog with kindness,

240
00:13:31,620 --> 00:13:36,500
with ease, nice and slow,
softening hard edges here.

241
00:13:36,500 --> 00:13:39,720
No need to hurl yourself up,

242
00:13:39,720 --> 00:13:42,513
no need to jerk
yourself around here.

243
00:13:43,691 --> 00:13:45,971
No. (laughs)

244
00:13:54,210 --> 00:13:58,040
And slowly, nice and easy
making your way up to the top.

245
00:13:58,040 --> 00:13:59,230
You can criss-cross step.

246
00:13:59,230 --> 00:14:01,010
You can hop.
You can rag doll.

247
00:14:01,010 --> 00:14:04,380
You can grapevine. 
Do-Si-Doe.

248
00:14:04,380 --> 00:14:06,374
I'll meet you at the top.

249
00:14:07,970 --> 00:14:11,780
I'm going feet hip width apart.

250
00:14:11,780 --> 00:14:14,630
You can decide just
nice conscious footing

251
00:14:14,630 --> 00:14:16,750
with your nice conscious breath.

252
00:14:16,750 --> 00:14:19,560
Let's take a second 
here to breathe

253
00:14:19,560 --> 00:14:22,840
and find some soft,
easy movement.

254
00:14:22,840 --> 00:14:24,230
Whether it's a sway

255
00:14:24,230 --> 00:14:26,930
or shaking of the head.

256
00:14:26,930 --> 00:14:28,970
Maybe licking the lips,

257
00:14:28,970 --> 00:14:30,810
moving the tongue
around in the mouth.

258
00:14:30,810 --> 00:14:33,130
Maybe you are like,
you know what?

259
00:14:33,130 --> 00:14:35,940
Dedicating this time to myself,

260
00:14:35,940 --> 00:14:37,060
has been challenging

261
00:14:37,060 --> 00:14:39,723
but it's also been one of
the more beautiful things.

262
00:14:40,610 --> 00:14:43,910
And so maybe you just kind of
get out of your own way today

263
00:14:43,910 --> 00:14:47,073
and find what feels good.

264
00:14:52,770 --> 00:14:55,180
And then take the
same little flavor

265
00:14:55,180 --> 00:14:57,980
that you're working
up here in your pot. (laughs)

266
00:14:57,980 --> 00:14:59,870
Oh, good one, Adriene.

267
00:14:59,870 --> 00:15:02,310
And let's continue to develop it

268
00:15:02,310 --> 00:15:04,500
as we roll all the
way up to Mountain.

269
00:15:04,500 --> 00:15:05,800
So try to find something new.

270
00:15:05,800 --> 00:15:09,564
Maybe it's just 
slowing it down, way down.

271
00:15:21,308 --> 00:15:23,930
And try to enjoy 
your breath here.

272
00:15:23,930 --> 00:15:27,330
Feeling your
weight evenly distribute

273
00:15:27,330 --> 00:15:28,930
through all four
corners of the feet.

274
00:15:28,930 --> 00:15:30,680
This is all about 
awareness, right?

275
00:15:30,680 --> 00:15:33,610
Dedicating yourself
to finding your breath

276
00:15:33,610 --> 00:15:38,910
and finding yourself is
the dance of awareness, right?

277
00:15:38,910 --> 00:15:44,400
So keep feeling your
way through these gestures.

278
00:15:44,400 --> 00:15:46,473
Inhale, reach for the sky.

279
00:15:48,140 --> 00:15:49,660
Exhale, bend the knees,

280
00:15:49,660 --> 00:15:51,801
wiggle the fingertips,
take it down.

281
00:15:53,090 --> 00:15:54,985
Inhale, halfway lift.

282
00:15:56,330 --> 00:15:58,300
Exhale to soften and fold.

283
00:15:58,300 --> 00:16:00,940
Now, as you step back into Plank
think about the theme today,

284
00:16:00,940 --> 00:16:03,780
dedicating this time to oneself,

285
00:16:03,780 --> 00:16:05,240
to finding oneself

286
00:16:05,240 --> 00:16:07,810
but it's also a
certain kind of devotion.

287
00:16:07,810 --> 00:16:11,138
You bring a certain kind
of attitude and spirit to it

288
00:16:11,138 --> 00:16:13,211
that maybe you can apply

289
00:16:13,211 --> 00:16:16,000
in asanas like the Plank Pose.

290
00:16:16,000 --> 00:16:17,223
Okay, take a deep breath in.

291
00:16:17,223 --> 00:16:18,590
Inhale to look forward,

292
00:16:18,590 --> 00:16:22,283
shift forward, and then
slowly lower onto your belly.

293
00:16:23,550 --> 00:16:24,850
Press into the
tops of the feet,

294
00:16:24,850 --> 00:16:27,931
inhale to lift up, Cobra.

295
00:16:27,931 --> 00:16:30,270
Exhale to soften and release.

296
00:16:30,270 --> 00:16:32,853
Nice and easy,
curl the toes under.

297
00:16:33,850 --> 00:16:37,544
Press up to Plank or all fours,
deep breath in.

298
00:16:37,544 --> 00:16:39,790
And deep breath out
as you send the hips

299
00:16:39,790 --> 00:16:42,642
up high and back,
Downward Facing Dog.

300
00:16:42,642 --> 00:16:46,720
Benji's also laying down,
good timing buddy.

301
00:16:46,720 --> 00:16:48,023
Welcome back.
Here we go.

302
00:16:48,023 --> 00:16:50,713
Inhale, lift the
right leg up high. (laughs)

303
00:16:51,550 --> 00:16:52,940
Exhale, step it forward.

304
00:16:52,940 --> 00:16:54,653
Benji just let out a big sigh.

305
00:16:55,500 --> 00:16:57,320
Pull the right hip crease back.

306
00:16:57,320 --> 00:17:00,370
Back knee can lower to
the ground or stay lifted,

307
00:17:00,370 --> 00:17:02,470
your choice. Squeeze the
inner thighs together.

308
00:17:02,470 --> 00:17:06,841
Inhale, reach for the sky.
Big breath, big stretch.

309
00:17:06,841 --> 00:17:08,720
Good. From here we're
gonna bend the elbows,

310
00:17:08,720 --> 00:17:10,420
open the chest, lift up,

311
00:17:10,420 --> 00:17:12,350
lift your chest all the way up.

312
00:17:12,350 --> 00:17:15,320
Then inhale, reach for the
sky back through that lunge

313
00:17:15,320 --> 00:17:17,842
and all the way back down.

314
00:17:17,842 --> 00:17:20,850
Good. Inhale, 
right fingertips lift you up.

315
00:17:20,850 --> 00:17:23,000
Big breath, big twist.

316
00:17:23,000 --> 00:17:25,890
And exhale, 
right hand comes down.

317
00:17:25,890 --> 00:17:28,110
Little quick pet for Benji

318
00:17:28,110 --> 00:17:31,446
and then step the
right foot back, Plank Pose.

319
00:17:31,446 --> 00:17:34,768
Inhale to look forward,
shift forward.

320
00:17:34,768 --> 00:17:37,243
Exhale to slowly lower 
all the way down.

321
00:17:38,400 --> 00:17:40,090
Send the fingertips 
off your mat,

322
00:17:40,090 --> 00:17:42,370
now here draw the
shoulder blades together.

323
00:17:42,370 --> 00:17:43,510
Nice and easy.

324
00:17:43,510 --> 00:17:44,920
Press into the tops of the feet.

325
00:17:44,920 --> 00:17:47,630
Inhale, open the chest,
lift your heart up.

326
00:17:47,630 --> 00:17:49,173
Cobra, just play.

327
00:17:49,173 --> 00:17:51,230
Exhale, slowly release.

328
00:17:51,230 --> 00:17:53,010
Hands come back
underneath the shoulders,

329
00:17:53,010 --> 00:17:55,350
curl the toes
under with your inhale,

330
00:17:55,350 --> 00:17:57,483
press up to all fours or Plank.

331
00:17:58,610 --> 00:18:00,070
Strong connection in the hands.

332
00:18:00,070 --> 00:18:02,311
Exhale, Downward Facing Dog.

333
00:18:03,450 --> 00:18:04,520
Anchor the right heel,

334
00:18:04,520 --> 00:18:06,463
inhale, lift the
left leg up high.

335
00:18:07,340 --> 00:18:08,880
Exhale, step it all the way up.

336
00:18:08,880 --> 00:18:12,410
Your choice, 
back knee lowered or lifted.

337
00:18:12,410 --> 00:18:14,410
Nice and easy.
Be kind to yourself.

338
00:18:14,410 --> 00:18:17,350
Inhale, sweep the arms
all the way up and overhead.

339
00:18:17,350 --> 00:18:18,760
Squeeze the 
inner thighs together.

340
00:18:18,760 --> 00:18:20,490
Feel that lift
from the pelvic floor.

341
00:18:20,490 --> 00:18:24,900
Find that energetic support,
it's there.

342
00:18:24,900 --> 00:18:28,200
Hug the low ribs in, inhale,
reach a little higher.

343
00:18:28,200 --> 00:18:31,720
Exhale, bend the elbows, squeeze
the shoulder blades together,

344
00:18:31,720 --> 00:18:33,640
lift the chest high.

345
00:18:33,640 --> 00:18:36,538
Good. Inhale, 
reach for the sky again.

346
00:18:36,538 --> 00:18:39,334
And exhale all
the way back down.

347
00:18:39,334 --> 00:18:40,240
Right hand to the earth,

348
00:18:40,240 --> 00:18:42,430
inhale, left fingertips 
to the sky.

349
00:18:42,430 --> 00:18:44,956
Big breath, big twist.

350
00:18:44,956 --> 00:18:46,780
And then slowly exhale,

351
00:18:46,780 --> 00:18:48,300
bring the left hand down.

352
00:18:48,300 --> 00:18:51,510
Step the left toes
back lower onto your knees.

353
00:18:51,510 --> 00:18:53,560
Walk the knees together,
really together.

354
00:18:54,480 --> 00:18:57,118
So we're gonna spread
the fingertips wide here.

355
00:18:58,210 --> 00:19:01,210
And pinkies are
kind of on the edge here

356
00:19:01,210 --> 00:19:02,760
and we're gonna
shift our weight forward

357
00:19:02,760 --> 00:19:04,690
so that we feel
this nice long line

358
00:19:04,690 --> 00:19:06,310
from the crown to the tail.

359
00:19:06,310 --> 00:19:08,610
So you're
essentially in a Half Plank

360
00:19:08,610 --> 00:19:10,270
or half push-up.

361
00:19:10,270 --> 00:19:12,580
Now instead of elbows
squeezing in towards the center

362
00:19:12,580 --> 00:19:15,346
we're gonna allow the
elbows to go left to right.

363
00:19:15,346 --> 00:19:18,210
Alright, listen carefully.
So we're gonna inhale,

364
00:19:18,210 --> 00:19:20,294
bend the elbows left to right.

365
00:19:20,294 --> 00:19:22,750
Exhale, press back up.

366
00:19:22,750 --> 00:19:25,201
Inhale, bend the
elbows left to right.

367
00:19:25,201 --> 00:19:26,900
Exhale, press back up.

368
00:19:26,900 --> 00:19:28,400
One more, you got it.

369
00:19:28,400 --> 00:19:30,594
Gaze straight down,
nice long neck.

370
00:19:30,594 --> 00:19:32,772
Bending the elbows as you inhale

371
00:19:32,772 --> 00:19:35,310
and exhale press
back up, beautiful.

372
00:19:35,310 --> 00:19:38,130
From here, walk the knees 
back underneath the hip points,

373
00:19:38,130 --> 00:19:41,923
curl the toes under and peel
your tail all the way back up.

374
00:19:43,110 --> 00:19:44,260
Bend the knees.

375
00:19:44,260 --> 00:19:47,060
Walk the hands
now back to the toes.

376
00:19:47,060 --> 00:19:49,361
So you're enough
standing Forward Fold

377
00:19:49,361 --> 00:19:52,208
at the back of your mat.

378
00:19:52,208 --> 00:19:54,412
Three breaths here.

379
00:20:06,800 --> 00:20:07,860
And when you're ready,

380
00:20:07,860 --> 00:20:10,695
you slowly roll
it up nice and easy.

381
00:20:10,695 --> 00:20:13,889
Listening to the
sound of your breath.

382
00:20:13,889 --> 00:20:17,735
Dedicating yourself

383
00:20:17,735 --> 00:20:21,851
to your heart's song.

384
00:20:21,851 --> 00:20:23,520
Yes.

385
00:20:23,520 --> 00:20:25,657
I love the poetry of yoga.

386
00:20:27,710 --> 00:20:29,460
Alright, any soft, 
easy movement here,

387
00:20:29,460 --> 00:20:31,190
that feels awesome,
go ahead and take it.

388
00:20:31,190 --> 00:20:33,470
Maybe repeating some
of the neck movement

389
00:20:33,470 --> 00:20:36,181
from before or the
shoulder movement from before.

390
00:20:38,400 --> 00:20:39,760
Then you can stay at
the back of your mat,

391
00:20:39,760 --> 00:20:41,660
I'm just gonna step
to the center for camera

392
00:20:41,660 --> 00:20:43,500
but you can stay at
the back edge of your mat.

393
00:20:43,500 --> 00:20:45,110
You're gonna look forward,

394
00:20:45,110 --> 00:20:48,280
slowly, bring the feet 
together, really together.

395
00:20:48,280 --> 00:20:50,410
And nice and easy,
nothing fancy,

396
00:20:50,410 --> 00:20:52,795
we're gonna shift the
weight to the left foot,

397
00:20:52,795 --> 00:20:54,410
you can bring the
left hand to the waistline

398
00:20:54,410 --> 00:20:56,370
or even onto a
piece of furniture

399
00:20:56,370 --> 00:20:57,610
to help you balance here.

400
00:20:57,610 --> 00:20:58,930
I'm gonna reach my right hand,

401
00:20:58,930 --> 00:21:02,081
just to grab my
right shin or ankle.

402
00:21:02,081 --> 00:21:04,270
And then I'm gonna
squeeze my right knee in

403
00:21:04,270 --> 00:21:06,660
for a nice big
quad stretch here.

404
00:21:06,660 --> 00:21:10,506
You can slide the hand also
to the top of the right foot.

405
00:21:10,506 --> 00:21:12,350
So this will just
depend on your anatomy,

406
00:21:12,350 --> 00:21:15,330
how long your legs and arms are.

407
00:21:15,330 --> 00:21:16,600
You can just play here.

408
00:21:16,600 --> 00:21:19,993
Wanting to get a nice
big stretch in the quad.

409
00:21:21,210 --> 00:21:23,450
Practicing our balance,

410
00:21:23,450 --> 00:21:25,110
our focus.

411
00:21:27,770 --> 00:21:31,870
And I love contemplation
on devotion and dedication

412
00:21:31,870 --> 00:21:34,640
because it really is
about returning, right?

413
00:21:34,640 --> 00:21:38,640
You fall off, (laughs)
you mess up, you slip,

414
00:21:38,640 --> 00:21:41,800
you fall down,
you come back, right?

415
00:21:41,800 --> 00:21:43,250
I'm not saying you
mess up if you fall down

416
00:21:43,250 --> 00:21:46,003
I'm just saying in life,
these things happen.

417
00:21:47,569 --> 00:21:50,002
And at the very least you
get an awesome quad stretch.

418
00:21:50,002 --> 00:21:52,700
You're getting a
great stretch through

419
00:21:52,700 --> 00:21:57,259
the front of that hip crease,
into the psoas.

420
00:21:58,426 --> 00:21:59,970
So last little bit here.

421
00:21:59,970 --> 00:22:02,430
If you've fallen off,
try to come back,

422
00:22:02,430 --> 00:22:05,373
even if you need to use
something to balance you,

423
00:22:06,450 --> 00:22:08,740
the booty might be
sticking out a little bit here,

424
00:22:08,740 --> 00:22:09,760
your pelvis.

425
00:22:09,760 --> 00:22:10,820
We're gonna see what happens,

426
00:22:10,820 --> 00:22:13,100
if we find this lift up
through the front body,

427
00:22:13,100 --> 00:22:15,260
lengthening the
tailbone down, tucking it in.

428
00:22:15,260 --> 00:22:17,680
You can feel your
glutes turned on.

429
00:22:17,680 --> 00:22:20,760
We're here for three, 
two, and on the one

430
00:22:20,760 --> 00:22:22,968
with control best you can,

431
00:22:22,968 --> 00:22:25,883
release it and switch.

432
00:22:27,570 --> 00:22:29,810
So find your lift,
find your Mountain Pose first

433
00:22:29,810 --> 00:22:31,660
then shift to the right side,

434
00:22:31,660 --> 00:22:34,284
spreading awareness
through your right foot.

435
00:22:34,284 --> 00:22:36,930
Then we'll bend the left knee

436
00:22:36,930 --> 00:22:38,360
and find this on the other side.

437
00:22:38,360 --> 00:22:40,680
So you're gonna squeeze
your left knee into center.

438
00:22:40,680 --> 00:22:42,400
We're hugging into the midline.

439
00:22:42,400 --> 00:22:45,800
It's a whole 
body experience, right?

440
00:22:45,800 --> 00:22:47,857
It's a total body show.

441
00:22:47,857 --> 00:22:48,560
It's not a show,

442
00:22:48,560 --> 00:22:51,960
but you know,
everyone's a cast member.

443
00:22:51,960 --> 00:22:54,115
Okay. (chuckles) I'll stop.

444
00:22:56,300 --> 00:22:58,019
Breathing deep here.

445
00:23:00,150 --> 00:23:02,395
Lengthening tailbone down.

446
00:23:07,020 --> 00:23:11,930
You can hold on
to that focal point.

447
00:23:11,930 --> 00:23:13,880
So I've been
balancing on one leg

448
00:23:13,880 --> 00:23:16,109
and talking on
one leg for a while now.

449
00:23:16,109 --> 00:23:19,210
If you're like, 
"I'll never be able to do this,"

450
00:23:19,210 --> 00:23:21,080
you can and you will.

451
00:23:21,080 --> 00:23:24,680
You may take some
interesting creative choices

452
00:23:24,680 --> 00:23:26,600
to maintain that,

453
00:23:26,600 --> 00:23:30,000
but dedicate yourself to
kind of sticking with it,

454
00:23:30,000 --> 00:23:31,729
making it your own.

455
00:23:37,250 --> 00:23:39,180
Everyone, lift your heart,

456
00:23:39,180 --> 00:23:40,820
lift your chest, 
lift from the front body,

457
00:23:40,820 --> 00:23:42,520
ground through the back body.

458
00:23:42,520 --> 00:23:44,504
Deep breath in.

459
00:23:44,504 --> 00:23:47,740
And slow and with control,

460
00:23:47,740 --> 00:23:50,900
release the left foot
back down to the earth.

461
00:23:50,900 --> 00:23:54,372
Awesome. Inhale to 
reach up towards the sky.

462
00:23:54,372 --> 00:23:57,303
Exhale, Forward Fold 
all the way down.

463
00:23:58,280 --> 00:24:00,663
Walk the hand slowly,
bend the knees.

464
00:24:00,663 --> 00:24:02,480
Walk the hands
slowly out to Plank

465
00:24:02,480 --> 00:24:05,050
or in my case to Benji's nose.

466
00:24:05,050 --> 00:24:07,543
Boop, first ever boop on camera.

467
00:24:08,560 --> 00:24:10,093
Alright, inhale.
Look forward,

468
00:24:10,093 --> 00:24:11,680
shift forward on the toes.

469
00:24:11,680 --> 00:24:14,950
And exhale lower all
the way to the belly.

470
00:24:14,950 --> 00:24:16,809
Inhale, Cobra.

471
00:24:17,605 --> 00:24:20,160
And exhale to release.

472
00:24:20,160 --> 00:24:22,790
Beautiful, press up on all fours.

473
00:24:22,790 --> 00:24:25,186
Walk the knees together, 
really together

474
00:24:25,186 --> 00:24:27,794
and then send your hips back.

475
00:24:27,794 --> 00:24:32,499
Draw your fingertips
back towards your feet.

476
00:24:33,840 --> 00:24:36,280
Child's Pose, Balasana.

477
00:24:36,280 --> 00:24:38,710
If this is not your jam,
go ahead and flip onto your back

478
00:24:38,710 --> 00:24:40,300
and hug your
knees into your chest.

479
00:24:40,300 --> 00:24:42,398
And I'll meet you
there in a second.

480
00:24:45,270 --> 00:24:48,060
If you are in 
Balasana, Child's Pose

481
00:24:48,060 --> 00:24:51,230
soften through your belly,

482
00:24:51,230 --> 00:24:54,940
use your breath 
as a tool to do that.

483
00:24:54,940 --> 00:24:56,090
Relax your shoulders,

484
00:24:56,090 --> 00:24:59,923
again you use your
breath as a tool to do that.

485
00:25:01,590 --> 00:25:05,660
And here's a good place
whether your head is down

486
00:25:05,660 --> 00:25:09,160
or you're on your back
to close your eyes and

487
00:25:12,650 --> 00:25:16,828
consider sending some energy.

488
00:25:18,070 --> 00:25:20,490
Some of your focus,

489
00:25:20,490 --> 00:25:22,130
your devotion to your practice,

490
00:25:22,130 --> 00:25:25,250
this love that you're nurturing,

491
00:25:25,250 --> 00:25:30,020
send it to someone or something,

492
00:25:30,020 --> 00:25:31,815
just send it out.

493
00:25:36,210 --> 00:25:38,777
Maybe you're missing 
someone right now.

494
00:25:40,650 --> 00:25:42,280
Maybe there's
someone in your life

495
00:25:42,280 --> 00:25:44,590
who could use a
little extra love,

496
00:25:44,590 --> 00:25:47,753
whether they're in
the process of healing

497
00:25:50,340 --> 00:25:52,341
or understanding.

498
00:26:01,150 --> 00:26:03,011
And then nice and easy,

499
00:26:04,250 --> 00:26:06,320
you can keep the
gaze kind of soft here.

500
00:26:06,320 --> 00:26:08,011
As we slowly come up,

501
00:26:08,011 --> 00:26:10,810
we're gonna meet our
friends on their backs.

502
00:26:10,810 --> 00:26:13,070
Benji's already
nice and relaxed.

503
00:26:13,070 --> 00:26:16,665
You're gonna come onto 
your backs (kisses Benji)

504
00:26:16,665 --> 00:26:19,311
and hug the knees 
into the chest.

505
00:26:21,740 --> 00:26:23,850
And then send the elbows out,

506
00:26:23,850 --> 00:26:26,730
fingertips towards
the back, cactus arms

507
00:26:26,730 --> 00:26:30,054
and allow the knees to
rock to the right side.

508
00:26:31,870 --> 00:26:33,660
Close your eyes here,

509
00:26:33,660 --> 00:26:35,550
breathe in.

510
00:26:35,550 --> 00:26:40,720
Feel the lungs, fill up,
feel the ribcage expand.

511
00:26:42,360 --> 00:26:44,737
And then slowly
it back to center.

512
00:26:45,690 --> 00:26:47,671
And take it to the other side.

513
00:26:49,090 --> 00:26:51,911
Again, close your eyes,
feel your breath.

514
00:26:52,930 --> 00:26:56,225
What a gift to have
this time to dedicate

515
00:26:58,540 --> 00:27:01,470
energy, awareness,
attention to the breath

516
00:27:01,470 --> 00:27:05,542
and inward toward oneself.

517
00:27:10,020 --> 00:27:11,670
And slowly bring 
it back to center.

518
00:27:11,670 --> 00:27:14,110
Even if you only capture that

519
00:27:14,110 --> 00:27:16,573
for a moment's time on the mat.

520
00:27:18,380 --> 00:27:20,250
Take any movement
here that feels good

521
00:27:20,250 --> 00:27:22,450
that you might need
before we close out.

522
00:27:22,450 --> 00:27:25,730
You can open the eyes and
take in your surroundings

523
00:27:25,730 --> 00:27:27,773
or you can close your eyes.

524
00:27:29,231 --> 00:27:31,957
You can massage the low back.

525
00:27:33,220 --> 00:27:36,720
Maybe there's another
pose in your practice

526
00:27:36,720 --> 00:27:37,930
that we haven't done yet

527
00:27:37,930 --> 00:27:40,240
or you want to come to a bridge

528
00:27:40,240 --> 00:27:42,234
or a Reclined Cobbler.

529
00:27:46,890 --> 00:27:48,860
When you're ready,

530
00:27:48,860 --> 00:27:51,280
extend the legs out long.

531
00:27:51,280 --> 00:27:53,189
Let your arms rest gently

532
00:27:54,370 --> 00:27:55,941
at your side.

533
00:27:58,340 --> 00:28:00,573
Inhale lots of love in.

534
00:28:02,670 --> 00:28:05,690
And then as you exhale,
lots of love out,

535
00:28:05,690 --> 00:28:08,650
relax the weight of your body
completely into the earth

536
00:28:08,650 --> 00:28:12,197
as we begin the last beat
of our ritual here today.

537
00:28:14,390 --> 00:28:15,851
Shavasana.

538
00:28:17,140 --> 00:28:19,720
A surrender, a letting go.

539
00:28:24,373 --> 00:28:27,290
I admire you so
much for showing up,

540
00:28:27,290 --> 00:28:30,353
dedicating time and energy,

541
00:28:31,900 --> 00:28:36,420
mind, body and
soul to this practice.

542
00:28:36,420 --> 00:28:39,060
It's a real honor
to share it with you.

543
00:28:39,060 --> 00:28:40,360
Thank you.

544
00:28:48,250 --> 00:28:51,030
Take one more
cycle of breath here

545
00:28:51,030 --> 00:28:55,278
to embody exquisite stillness.
Just do your best.

546
00:29:04,620 --> 00:29:06,791
And if time allows, you can

547
00:29:08,586 --> 00:29:11,190
stay here a bit longer,

548
00:29:11,190 --> 00:29:13,409
relishing in this stillness.

549
00:29:15,440 --> 00:29:16,960
Otherwise bring
the palms together,

550
00:29:16,960 --> 00:29:19,025
thumbs up to third eye.

551
00:29:20,650 --> 00:29:22,312
Inhale deeply.

552
00:29:24,480 --> 00:29:26,478
And exhale completely.

553
00:29:28,820 --> 00:29:31,970
Thank you for your
dedication and your devotion

554
00:29:33,150 --> 00:29:35,563
to this beautiful
practice that we share,

555
00:29:36,510 --> 00:29:39,270
and that we
continue to show up for

556
00:29:41,760 --> 00:29:43,020
everyday.

557
00:29:43,020 --> 00:29:44,860
See you tomorrow.

558
00:29:44,860 --> 00:29:46,437
Namaste.

559
00:29:47,641 --> 00:29:52,545
(bright upbeat piano music)