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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 24, Rejuvenate.

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Let's get started.

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(bright upbeat piano music)

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Alright, let's begin in a nice,

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comfortable seat of your choice.

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Sit up on a little
something if you like.

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Bring the hands to the belly.

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And we're gonna jump 
right in as we are kicking off

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our final week of BREATH,

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a 30 day yoga journey.

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Benji's on watch here.

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Start to lift up
through the heart,

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the chest kind of
lifting towards the chin.

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Chin gently lifting to the sky.

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Shoulder blades melting down.

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Tag a little
weight in the elbows.

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So to rejuvenate.

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The practice won't always
leave you feeling rejuvenated.

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Right?

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But I love this idea of
coming into close contact with

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what it feels like and kind
of understanding and knowing

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what it feels like
and what it means to

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bring new energy to
something or bring something,

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excuse me, bring
energy to something at all.

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So often we're kind
of energizing things

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that are not
serving us. (laughs)

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Whether it's through
our thoughts, actions,

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our daily rituals,
our habits, of course.

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So just a little
food for thought here

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as we move through
the practice today.

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We're gonna begin
with breath of fire,

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Kapalabhati, to stir the pot.

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Energetically give you a
little juice for today's flow.

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Inhale in through the nose.

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Exhale out through the nose.

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Inhale in through the nose.

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Exhale out through the nose.

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Place one hand
on top of the other

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so you have a nice little

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marker for where you're moving.

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You can even bring fists here.

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And just a reminder, 
on the exhale where we are,

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excuse me, drawing
the navel in sharply.

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Inhale is passive,
exhale is sharp.

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Sit up nice and tall.

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We'll try to lose this cool move

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and really
isolate it to the belly.

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And this is a practice
so just do your best.

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If you fall off the tracks

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just come back
whenever you're ready.

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Alright, here we go.

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Breath of fire,
Kapalabhati breath.

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Just inhale and exhale.

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Evenly for nothing 
and then we'll begin.

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Ready?

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Inhale in through the nose.

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And exhale out completely.

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And we begin.

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Keep it going.

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Soften your gaze. 
Close your eyes.

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Find your rhythm.

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If you fall out of the rhythm,
you'll come right back to it.

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Keep the shoulders relaxed,
skin of the face relaxed.

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Then inhale in through the nose.

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Hands rest on
the knees or thighs

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as you slowly exhale
out through the nose.

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Pause, remain still.

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Just take one second
here to notice how you feel.

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And then bat the eyelashes open.

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Sway your head, your neck,
your shoulders a little one way

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and then the other.

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Alright, we have a
week more together,

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and then hopefully many more

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as this journey is
designed to inspire you

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to keep showing up for
regular home practice.

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We're swaying.

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Benji's up and so are we.
Let's join him.

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We're gonna use
that swaying motion

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to come forward onto all fours.

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You can push 
your pillow or blanket

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or block or towel aside

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and we're gonna find
Tabletop Position here,

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but we're gonna sway the
hips a little left to right.

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Knees underneath the hip points.

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Wrists underneath the shoulders.

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From here we're gonna
take this swaying motion,

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and we're gonna start to
move the rib cage in a circle.

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So we've been doing Cat-Cow.

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You're gonna think
about dropping the rib cage

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and then lifting it up.

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Dropping the rib cage 
and lifting it up.

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And see what that
does to the lumbar.

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Feel that sensation as you move

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the lower back,
the lower spine.

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And then pay attention to
any sensation in the mid back

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as well.

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Alright, reverse the
direction you're moving in.

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Gettin' funky in the final week.

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Moving at a nice pace
with your breath here.

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Alright, then bring
the big toes to touch.

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Walk the knees as
wide as your mat.

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Keep the left hand where it is.

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Press into the tops of
the feet and slowly inhale,

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reach the right fingertips
all the way up towards the sky.

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Big twist here, inhale in.

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Exhale, thread the needle.

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Right fingertips come in

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and underneath the
bridge of the left arm.

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You come to rest on.

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I'm eating my braid hair.

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Sorry, my ponytail.

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Come to rest on your right ear,
right shoulder, excuse me.

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Left fingertips are gonna reach

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all the way towards
the front of the mat.

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And then we're gonna
pull the right hip crease

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towards the right
side of your mat.

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Breathe deep here.

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And then slowly
press yourself back up.

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Right hand comes to the earth.

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Inhale, left fingertips 
up towards the sky.

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Big breath, big stretch.

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Exhale, thread the needle.

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Right fingertips reach forward.

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Should feel this nice,
beautiful stretch

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and opening in the
left upper back body.

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That scap area, we're twisting.

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We're breathing.

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We're pulling
the left waistline,

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the left hip crease
towards the left here.

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Should feel nice love
in the left low back.

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Good, and then slow and
steady as you're ready,

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make your way back up.

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Spread the fingertips.

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Walk the knees back
underneath the hips.

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Curl the toes under.

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Hips up high and back,
Downward Facing Dog.

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Pedal it out here
for a couple of breaths.

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Keep pressing into the
knuckles and the fingerprints.

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So there's hardly any
pressure in the wrists here.

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Benji.

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Alright.

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Now find stillness.

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Turn your toes inward so
you feel that inner rotation

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of the shin, the knee,
the thighbone.

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The hip.

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Good, then you're gonna
bend just your right knee,

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just your right knee,
and slowly turn to look

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under your left armpit chest.

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Good. Then drop the right heel.

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Bend just the left knee,

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and move slowly, 
turn to look

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underneath your
right armpit chest.

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Good, then slowly
come back to center.

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Bend both knees,
inhale, look forward.

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And exhale to make
your way to the top.

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Uttanasana, Standing Forward
Fold at the top of your mat,

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feet hip width apart 
or flush together.

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You know what to
do here, breathe.

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Good. Spread awareness through
all four corners of the feet.

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Bend your knees.

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And then there's
an option here today

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to walk the hands
underneath the feet.

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Now, I'll walk you through it.

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So you're gonna take your hands,

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toes meet at the wrist line,

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and you can do one at a
time or both at the same time.

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If you feel pretty stable here,
or you've been here before,

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make sure to relax the
weight of your head over,

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and you can wiggle your
toes here to massage the wrists,

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base of the palm.

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Maybe shifting a
little forward and back.

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Getting intimate with the
sound of your breath here.

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Bringing a new
energy to the practice

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to your commitment
for this final week.

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Okay, release the
hands nice and slow

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and start to
roll it up to standing.

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Take a second to
check in with the head,

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the neck, the shoulders.

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Maybe looping the shoulders
one way and then the other.

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Then step your feet a little
bit wider than hip width apart.

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Hands come to the waistline,

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and we're gonna move the
hips in a circular motion one way

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and then the other.

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So think about what
it means to rejuvenate,

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like bring new energy.

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Can you kind of
get out of your head?

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♪ And into my car ♪
Just Kidding.

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Get out of your head

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and kind of into your body in
a new way for this final week.

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Can we just be open to that?

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Take it the other way.

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And then one more time
switching the directions

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like you're hula-hooping here.

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Alright, then
without looking down,

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you know the ground is there.

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Again, see feelingly as
you bring the feet together

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really together and inhale,
reach for the sky.

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Good, exhale, Forward Fold 
all the way down.

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Inhale, halfway lift 
with airplane arms.

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Now, pause here. 
Keep breathing.

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So the front body is
hugging up to meet the back body

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so that the low back
is nice and long here.

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I just caught myself
locking out my knees.

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So soft bend in the knees,
airplane arms.

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Imagine you're
pressing the palms face down

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into a hard surface.

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It's imaginary obviously,
but pressing here.

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So there's energy.

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And then lengthen a little
more through the neck if you can

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as you draw the
shoulder blades together.

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It's a lot.

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Good, inhale in here again.

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And exhale to let it all go.

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Shake the head loose.
Wiggle the fingertips.

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Fingertips come to the earth.

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We're gonna slide
the left toes back.

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Slide the left toes back.

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And a nice and easy, 
left hand comes to the ground.

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Right fingertips up to
the sky as you breathe in.

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Exhale, right hand down,
right foot back, Plank Pose.

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Big breath in here.

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Exhale, Downward Facing Dog.

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Beautiful. Inhale in again.

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Exhale, you're just
gonna slide the left foot up

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nice and easy.

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Right hand to the earth.

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Inhale, left fingertips up high. 
Big breath, big twist here.

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And exhale nice and easy.

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Left hand comes down,
stepping the left foot back.

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We're warming up
here nice and slow.

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I'm gonna invite
you to rock front

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and then back in the toes.
Front and back, front and back,

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front, and then the
next time you go back,

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send the hips up high and
back, Downward Facing Dog.

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Beautiful. 
Drop the left heel, inhale,

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lift the right leg up high.

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Bend the right knee.
Stack the hips here.

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So you're gonna bring the
right hip over the left here.

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I'm gonna try to press
into both palms evenly

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and drop my right shoulder.

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Great, inhale in here.

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Exhale, step your
right foot all the way up

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and through again.

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Pivot on the back foot.

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Inhale, fingertips 
reach up, Warrior I.

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Front knee stays bent.

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As you exhale, open up 
to the left, Warrior II.

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Pull the pinkies back.

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Front knee stays bent,
strong legs.

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Right fingertips all
the way up and over.

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Peaceful Warrior, inhale in.

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And exhale,
cartwheel all the way back.

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Allow the hands
to frame the foot.

256
00:13:46,210 --> 00:13:47,710
Come up on the fingertips.

257
00:13:47,710 --> 00:13:50,100
Then we're gonna step
that back foot in halfway

258
00:13:50,100 --> 00:13:53,350
for a little Pyramid
or modified Pyramid.

259
00:13:53,350 --> 00:13:55,360
So you can keep the heel lifted

260
00:13:55,360 --> 00:13:57,840
if the legs are
feeling really tight,

261
00:13:57,840 --> 00:13:59,930
or we can drop that back heel

262
00:13:59,930 --> 00:14:02,120
and start to work
for that Pyramid Pose.

263
00:14:02,120 --> 00:14:05,140
So it just depends on how
long your muscles are today.

264
00:14:05,140 --> 00:14:08,656
Breathe deep, everyone.
Pull the right hip crease back.

265
00:14:10,170 --> 00:14:13,160
Alright, option to bring 
the palms together here

266
00:14:13,160 --> 00:14:15,990
at the heart.
Inhale, halfway lift.

267
00:14:15,990 --> 00:14:19,430
And then exhale, fingertips,
hands back to the mat.

268
00:14:19,430 --> 00:14:22,390
We'll kick the left foot back,
come back to our lunge.

269
00:14:22,390 --> 00:14:24,140
Beautiful. Plant the palms here.

270
00:14:24,140 --> 00:14:25,800
Step the right toes back

271
00:14:25,800 --> 00:14:29,940
and sending it all the way 
to the belly with control.

272
00:14:29,940 --> 00:14:31,450
Good. Inhale, Cobra.

273
00:14:31,450 --> 00:14:34,040
Breathe in, press into 
the tops of the feet.

274
00:14:34,040 --> 00:14:36,430
Exhale, slowly release.

275
00:14:36,430 --> 00:14:38,640
Inhale, back up to Plank.

276
00:14:38,640 --> 00:14:41,503
Quietly whisper to yourself,
"I am strong."

277
00:14:42,390 --> 00:14:43,600
I am strong.

278
00:14:43,600 --> 00:14:45,830
And then send the
hips up high and back.

279
00:14:45,830 --> 00:14:48,600
If you missed the
whisper that time,

280
00:14:48,600 --> 00:14:50,464
you'll have another chance.

281
00:14:51,630 --> 00:14:53,270
Anchor the right heel.

282
00:14:53,270 --> 00:14:54,580
Inhale, Three-Legged Dog.

283
00:14:54,580 --> 00:14:56,430
We lift the left leg up high.

284
00:14:56,430 --> 00:15:00,160
So feel here, this even 
distribution of weight

285
00:15:00,160 --> 00:15:01,530
between both palms.

286
00:15:01,530 --> 00:15:04,780
Shoulders are in the same plane.

287
00:15:04,780 --> 00:15:06,690
And then we'll bend the
left knee, stack the hips,

288
00:15:06,690 --> 00:15:09,800
try to maintain
that connection though,

289
00:15:09,800 --> 00:15:11,780
even distribution of
weight in the hands,

290
00:15:11,780 --> 00:15:13,180
shoulders in the same plane.

291
00:15:14,600 --> 00:15:15,921
Breathe.

292
00:15:18,830 --> 00:15:21,570
And then slowly,
guiding that left knee

293
00:15:21,570 --> 00:15:23,110
all the way up and through,

294
00:15:23,110 --> 00:15:25,090
stepping it
lightly all the way up.

295
00:15:25,090 --> 00:15:27,530
Reminder, you can
always use your left hand

296
00:15:27,530 --> 00:15:29,040
to guide that
foot all the way up.

297
00:15:29,040 --> 00:15:30,840
And when you're ready,
pivot on the back foot.

298
00:15:30,840 --> 00:15:32,760
Strong legs.

299
00:15:32,760 --> 00:15:34,430
Sweep the fingertips forward,

300
00:15:34,430 --> 00:15:36,674
up and back, Warrior I.

301
00:15:37,790 --> 00:15:40,520
Press into the 
outer edge of your right foot.

302
00:15:40,520 --> 00:15:44,850
And exhale, here we go, 
Warrior II, open it up wide.

303
00:15:44,850 --> 00:15:46,100
Front knee stays bent.

304
00:15:46,100 --> 00:15:51,081
Inhale, left fingertips reach
forward, up and back, way back.

305
00:15:51,081 --> 00:15:54,200
And then exhale,
cartwheel it all the way down.

306
00:15:54,200 --> 00:15:56,880
Frame the left foot
with your fingertips.

307
00:15:56,880 --> 00:15:59,700
Step the back foot
up halfway for Pyramid

308
00:15:59,700 --> 00:16:01,993
or modified Pyramid 
with the heel up.

309
00:16:03,140 --> 00:16:06,600
So there's a tiny micro
bend in that front knee,

310
00:16:06,600 --> 00:16:10,173
and we're all actively pulling
the left hip crease back.

311
00:16:11,540 --> 00:16:14,500
We're not letting the rib
cage splay down and forward

312
00:16:14,500 --> 00:16:17,440
but hugging it in,
finding that containment,

313
00:16:17,440 --> 00:16:19,244
finding our center.

314
00:16:20,820 --> 00:16:22,080
Beautiful. Breathe here.

315
00:16:22,080 --> 00:16:26,220
Option to inhale, halfway lift
palms together at the heart.

316
00:16:26,220 --> 00:16:29,683
Long, beautiful neck.
Lots of core connection.

317
00:16:30,810 --> 00:16:33,280
And then exhale, release.

318
00:16:33,280 --> 00:16:35,640
Everyone, kick that
right foot all the way back

319
00:16:35,640 --> 00:16:36,960
into your lunge.

320
00:16:36,960 --> 00:16:40,300
Plant the palms.
Step the left toes back.

321
00:16:40,300 --> 00:16:41,420
Okay, listen carefully.

322
00:16:41,420 --> 00:16:44,180
From here, we're gonna turn onto

323
00:16:44,180 --> 00:16:46,060
the outer edge
of the right foot,

324
00:16:46,060 --> 00:16:47,800
inner arch of the left foot.

325
00:16:47,800 --> 00:16:49,690
Peek at me if you need to.

326
00:16:49,690 --> 00:16:51,880
Now press away from your
yoga mat with the right hand.

327
00:16:51,880 --> 00:16:54,370
Take your left hand
to your right rib cage.

328
00:16:54,370 --> 00:16:56,460
You got this.
Then with your left hand,

329
00:16:56,460 --> 00:16:58,760
imagine you're smearing 
honey on your rib cage

330
00:16:58,760 --> 00:17:02,200
as you open left fingertips
all the way up towards the sky.

331
00:17:02,200 --> 00:17:03,840
You can stack the feet here.

332
00:17:03,840 --> 00:17:07,230
If this is much too much,
bend your top knee,

333
00:17:07,230 --> 00:17:09,430
left foot comes to the
ground for a nice kickstand.

334
00:17:09,430 --> 00:17:11,080
Everyone lift your hips,

335
00:17:11,080 --> 00:17:12,520
lengthen through
the crown of the head.

336
00:17:12,520 --> 00:17:14,690
Neck is nice and long.
You got this.

337
00:17:14,690 --> 00:17:17,420
Smile if you can. Lift the 
corners of the mouth.

338
00:17:17,420 --> 00:17:18,510
You're awesome.

339
00:17:18,510 --> 00:17:21,150
Make adjustments if you need to.

340
00:17:21,150 --> 00:17:22,810
And then slowly release.

341
00:17:22,810 --> 00:17:25,040
Beautiful, we're taking
it right to the other side.

342
00:17:25,040 --> 00:17:27,960
Outer edge of the left foot,
inner arch of the right foot,

343
00:17:27,960 --> 00:17:30,320
press away from your
yoga mat with your left hand.

344
00:17:30,320 --> 00:17:32,260
Right hand comes
to the left rib cage,

345
00:17:32,260 --> 00:17:35,160
and we smear that
honey all the way across.

346
00:17:35,160 --> 00:17:36,620
Right fingertips
up towards the sky.

347
00:17:36,620 --> 00:17:38,413
We might stack the feet here,

348
00:17:39,380 --> 00:17:40,970
or we might bend the right knee.

349
00:17:40,970 --> 00:17:43,240
Bring the right foot to the
ground for a nice kickstand.

350
00:17:43,240 --> 00:17:44,700
Everyone lift your hips.

351
00:17:44,700 --> 00:17:46,620
Turn on those obliques.

352
00:17:46,620 --> 00:17:47,453
You got this.

353
00:17:47,453 --> 00:17:51,320
Maybe looking up past
your right fingertips.

354
00:17:51,320 --> 00:17:52,450
Breathing.

355
00:17:52,450 --> 00:17:54,340
And then slow and with control

356
00:17:54,340 --> 00:17:55,870
bring it all the way back down.

357
00:17:55,870 --> 00:17:57,840
Inhale to look forward,
shift forward.

358
00:17:57,840 --> 00:17:59,422
Exhale, lower to the belly.

359
00:18:00,160 --> 00:18:03,620
Inhale for Cobra, your version.

360
00:18:03,620 --> 00:18:05,830
And exhale to
soften and release.

361
00:18:05,830 --> 00:18:09,310
Listen up, we got this.
Curl the toes under, inhale.

362
00:18:09,310 --> 00:18:11,220
Exhale, press up,
power up, Plank.

363
00:18:11,220 --> 00:18:14,260
Quietly, whisper to
yourself here, "I am strong."

364
00:18:14,260 --> 00:18:16,050
I am strong. Affirm.

365
00:18:16,050 --> 00:18:18,620
And then send the
hips up high and back.

366
00:18:18,620 --> 00:18:20,880
Inhale in deeply.

367
00:18:20,880 --> 00:18:22,600
And exhale completely.

368
00:18:22,600 --> 00:18:23,790
Listen carefully.

369
00:18:23,790 --> 00:18:27,400
Walk the feet to the middle
of your mat, hip width apart,

370
00:18:27,400 --> 00:18:30,101
and slowly inhale, halfway lift.

371
00:18:31,020 --> 00:18:32,853
Slowly Forward Fold.

372
00:18:34,000 --> 00:18:35,810
Hands come to the waistline.

373
00:18:35,810 --> 00:18:38,710
And nice and slow here,
root to rise,

374
00:18:38,710 --> 00:18:41,270
ground through the feet,
lift from your heart,

375
00:18:41,270 --> 00:18:43,270
come all the way to standing.

376
00:18:43,270 --> 00:18:45,040
Pull the elbows back.

377
00:18:45,040 --> 00:18:48,240
Start to open up
through the pecs, the chest.

378
00:18:48,240 --> 00:18:51,326
Boom, superhero pose.

379
00:18:58,041 --> 00:18:59,700
Mhmm, mhmm.

380
00:18:59,700 --> 00:19:02,980
Alright, from here,
lift your center.

381
00:19:02,980 --> 00:19:05,340
Think up and over as you
shift to that right foot.

382
00:19:05,340 --> 00:19:07,637
We're not collapsing here. 
We know this.

383
00:19:07,637 --> 00:19:09,986
Alright, all the
way up and over.

384
00:19:10,900 --> 00:19:13,770
Hands are on the waist.
I'm gonna take my left toes out.

385
00:19:13,770 --> 00:19:15,450
Again, not collapsing 
in that right foot

386
00:19:15,450 --> 00:19:18,260
but feeling the muscles 
of this right leg turn on.

387
00:19:18,260 --> 00:19:20,000
The glute's nice and strong.

388
00:19:20,000 --> 00:19:22,310
Holding onto that
midline connection here.

389
00:19:22,310 --> 00:19:25,010
I'm gonna send my right
fingertips up on a diagonal,

390
00:19:25,010 --> 00:19:28,430
and left fingertips out
as if I was in Warrior II.

391
00:19:28,430 --> 00:19:31,430
Inhale in here, expand.

392
00:19:31,430 --> 00:19:33,160
Exhale, nice and slow,

393
00:19:33,160 --> 00:19:37,260
I'm gonna work to bring my
right elbow to my left knee,

394
00:19:37,260 --> 00:19:40,060
rounding through the
spine as if I were in Cat Pose.

395
00:19:40,060 --> 00:19:43,183
Good, inhale to
expand and extend.

396
00:19:44,170 --> 00:19:45,150
Exhale, bring it in.

397
00:19:45,150 --> 00:19:48,200
And left arm is
nice and steady here.

398
00:19:48,200 --> 00:19:50,197
Inhale to expand.

399
00:19:51,130 --> 00:19:53,140
Exhale, contract.

400
00:19:53,140 --> 00:19:54,270
Now, to challenge yourself,

401
00:19:54,270 --> 00:19:56,840
you can keep the left
toes lifted as you expand.

402
00:19:56,840 --> 00:19:59,580
Inhale and exhale.

403
00:20:00,680 --> 00:20:04,441
Or left toes on the
ground to hold steady.

404
00:20:06,390 --> 00:20:08,381
Three more with your breath.

405
00:20:14,050 --> 00:20:17,930
Really contracting, feeling
that low belly as you come in.

406
00:20:17,930 --> 00:20:19,335
Last one.

407
00:20:21,880 --> 00:20:23,170
And release.

408
00:20:23,170 --> 00:20:24,890
Mountain Pose.
Take a deep breath in.

409
00:20:24,890 --> 00:20:26,740
Squeeze the 
shoulders up to the ears.

410
00:20:26,740 --> 00:20:29,880
And exhale, drop it with an 
exhale out through the mouth.

411
00:20:30,750 --> 00:20:32,851
Good, again like that.
Squeeze and lift.

412
00:20:33,960 --> 00:20:35,253
And exhale, sigh it out.

413
00:20:36,160 --> 00:20:38,318
Good. Shifting over 
to the left foot.

414
00:20:39,580 --> 00:20:41,403
Hand start on the waistline.

415
00:20:43,130 --> 00:20:44,902
Right toes point out.

416
00:20:45,860 --> 00:20:48,090
Lift through the front body,
grounding through the back body.

417
00:20:48,090 --> 00:20:49,323
So I'm not here.

418
00:20:51,120 --> 00:20:52,640
I'm working with opposition.

419
00:20:52,640 --> 00:20:57,380
I'm marrying this
strength with the grace, right?

420
00:20:57,380 --> 00:21:02,476
The effort and the ease 
weaving together. (chuckles)

421
00:21:03,750 --> 00:21:06,530
Left fingertips all
the way up on a diagonal.

422
00:21:06,530 --> 00:21:08,890
Right fingertips
out to hold you steady.

423
00:21:08,890 --> 00:21:11,160
Inhale, expand, blossom.

424
00:21:11,160 --> 00:21:12,710
Exhale, here we go.

425
00:21:12,710 --> 00:21:15,850
Left elbow to
right knee, squeeze.

426
00:21:15,850 --> 00:21:18,840
Inhale to expand.
Strong standing leg.

427
00:21:18,840 --> 00:21:20,579
Exhale to contract.

428
00:21:21,800 --> 00:21:23,246
Inhale.

429
00:21:24,750 --> 00:21:26,173
Exhale.

430
00:21:27,750 --> 00:21:29,109
Inhale.

431
00:21:30,600 --> 00:21:32,610
And exhale.

432
00:21:32,610 --> 00:21:35,332
Just taking stock. 
You got this. Inhale.

433
00:21:36,610 --> 00:21:41,120
Exhale, you might start to
keep that right foot lifted,

434
00:21:41,120 --> 00:21:42,840
and you might not.

435
00:21:42,840 --> 00:21:44,186
No worries.

436
00:21:48,790 --> 00:21:51,300
Pressing into all four
corners of the right foot.

437
00:21:51,300 --> 00:21:53,900
Don't forget about the
back two corners of the heel.

438
00:21:54,940 --> 00:21:57,026
Three more. We got this.

439
00:22:08,520 --> 00:22:10,140
And slowly release.

440
00:22:10,140 --> 00:22:11,620
Mountain Pose.

441
00:22:11,620 --> 00:22:14,707
This time, inhale, send the
fingertips out left to right,

442
00:22:14,707 --> 00:22:16,860
then all the way up 
towards the sky.

443
00:22:16,860 --> 00:22:20,690
And exhale, hands
back down to the heart.

444
00:22:20,690 --> 00:22:22,090
Good, again, inhale.

445
00:22:22,090 --> 00:22:24,780
Send it out, reach it up,

446
00:22:24,780 --> 00:22:26,913
gather it, and bring it back in.

447
00:22:27,950 --> 00:22:31,040
Then again, 
send it down and out.

448
00:22:31,040 --> 00:22:33,550
Gather it and bring it back in.

449
00:22:33,550 --> 00:22:34,900
Walk the feet together.

450
00:22:34,900 --> 00:22:36,830
No need to look down. 
You know that earth is there.

451
00:22:36,830 --> 00:22:38,270
Your awareness
is so awesome now.

452
00:22:38,270 --> 00:22:39,940
You're like, got it.

453
00:22:39,940 --> 00:22:41,350
There's magic, right?

454
00:22:41,350 --> 00:22:42,870
Fingertips go down to come up.

455
00:22:42,870 --> 00:22:46,990
Inhale, gather it,
bring it back in.

456
00:22:46,990 --> 00:22:49,490
Send the fingertips out wide.

457
00:22:49,490 --> 00:22:52,873
Catch a falling star,
put it in your pocket.

458
00:22:54,410 --> 00:22:57,758
Save it for a rainy day.
Palms together at the heart.

459
00:22:59,514 --> 00:23:00,864
(chuckles)

460
00:23:01,970 --> 00:23:04,480
And take a second to notice.

461
00:23:06,400 --> 00:23:09,797
What does this moment
feel like, the present?

462
00:23:13,650 --> 00:23:18,910
What is your relationship
or your regard to your own

463
00:23:18,910 --> 00:23:21,878
very beautiful,

464
00:23:21,878 --> 00:23:25,370
if I might slip in that word,

465
00:23:25,370 --> 00:23:28,014
your own very
beautiful presence?

466
00:23:33,980 --> 00:23:37,190
I feel like people who
are aware of their presence

467
00:23:37,190 --> 00:23:39,253
are so precious, right?

468
00:23:40,070 --> 00:23:43,740
So I hope that this
practice is rejuvenating

469
00:23:44,820 --> 00:23:47,160
for you, bringing a new
energy to your awareness,

470
00:23:47,160 --> 00:23:52,026
maybe even your interests
of your own precious presence.

471
00:23:55,050 --> 00:23:57,890
Alright, I look forward
to seeing you tomorrow.

472
00:23:57,890 --> 00:24:00,900
Bring the thumbs
right up to the forehead.

473
00:24:00,900 --> 00:24:02,364
Take a deep breath in.

474
00:24:03,400 --> 00:24:04,750
And a long breath out.

475
00:24:04,750 --> 00:24:07,340
Drop the thumbs
right to the lips.

476
00:24:07,340 --> 00:24:09,116
Take a deep breath in.

477
00:24:10,360 --> 00:24:12,453
Long sweet breath out.

478
00:24:14,089 --> 00:24:16,970
And one last breath cycle as you
draw the hands to the heart.

479
00:24:16,970 --> 00:24:18,966
Inhale, lots of love in.

480
00:24:20,470 --> 00:24:22,610
Relax your shoulders 
as you bow the head

481
00:24:22,610 --> 00:24:24,843
and breathe lots of love out.

482
00:24:25,929 --> 00:24:27,326
Thank you.

483
00:24:27,326 --> 00:24:28,702
Namaste.

484
00:24:30,894 --> 00:24:35,843
(bright upbeat piano music)