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- Hello, my darling friends

2
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and welcome to BREATH,
your 30 day yoga journey.

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It's Day 26, Expand.

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Let's get started.

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(bright upbeat piano music)

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Alrighty, come on
down to the ground.

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We can sit up on
something tall here to begin.

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Cross the legs,
lengthen up through the spine.

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Take a deep breath in.

10
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And a long breath out.

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And then turn
your palms face up,

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breathe in through the nose.

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And out through the nose.

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Close your eyes.
Big sip of air here, inhale.

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And exhale.

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And one more time.
Big inhale.

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Dropping in as you exhale.

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Beautiful.

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We're gonna extend
the legs out in front.

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Bend the knees just a bit

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so you can get your hands right
underneath the thighs here.

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Then you're gonna inhale,
loop the shoulders,

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open up through the chest.

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And exhale, we're gonna 
drape the front body over

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or toward the thighs.

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Hands can release
down to the earth

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or maybe on the
ankles or the feet

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or maybe even interlace
the fingertips above the shins

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or the ankles, and then relax
the weight of your head over.

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So we're in a seated Forward
Fold with the knees bent.

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Start to gently deepen
your breath and as you do so,

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see if you can feel this
expansion on the inhale.

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Torso widening.

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And then the 
softening on the exhale.

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Long inhalation, breathe in.

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Nice, even exhale
as you breathe out.

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Beautiful.

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Slowly begin to roll it up.

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We're gonna bring the right
knee all the way up and in.

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You're gonna give
your right knee a hug

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with your left elbow

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and then we'll take the
right fingertips behind.

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Nice and gentle here.

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Nice and gentle.

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Twisting to the right,
big inhale.

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See if you can feel the
expansion as you breathe in.

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So we're dropping 
that breath down

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and the softening 
as you breathe out.

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Nice, switch.

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Take it to the other side.

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Left knee comes up.

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We hug that left knee
with the right elbow,

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left fingertips come behind.

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We're just checking in.

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Nice, easy twist here.

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Inhaling, feeling the belly,

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the rib cage expand.

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And exhaling,
relaxing the shoulders down.

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Inhale to expand.

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And exhale to soften.

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One more breath here.

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Beautiful.

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And then we'll bring
you both knees up.

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Cross the ankles.

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Come through to all fours.

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Can move your towel
or blanket to the side.

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Then drop the belly,
open the chest.

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Inhale, look forward.
Claw through the fingertips.

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Exhale, rounding 
through the spine.

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Inhale, drop the belly.

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Heart shines forward.

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With your exhale,
slow and steady, Cat.

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Inhale, Cow Pose.

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Exhale, Cat Pose.

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Once more with the
sound of your breath.

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And then inhale
Tabletop Position.

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Curl the toes under,

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keep the hands where
they are, lift the knees,

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let them hover.
Breathe here.

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Hovering Table,
neck is nice and long.

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Just waking up the core,
building strength.

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If you want you can
lift the right foot

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for three, two, one, lower down.

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If you want, 
you can lift the left foot

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for three, claw through
their fingertips, two, one

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and lower down. Beautiful.

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From here, send the
hips up high and back.

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Maybe widen your dog a bit.

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Walk the hands out
or walk the toes back.

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Inhale in deeply here.

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And exhale completely,

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really lifting those hip
creases up towards the sky.

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Melting your heart
towards your thighs

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and then hugging
those low ribs in,

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lots of space between
the ears and shoulders.

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Lovely, inhale in here.

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Exhale, step hop, float,

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two-step, do-si-do 
your way to the top.

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Feet hip width apart 
or flush together.

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Nice Forward Fold,
standing at the top of your mat.

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Inhale, breathe in.

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Feel that nice
wide lateral breath.

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Exhale, breathe out,

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ground through all 
four corners of the feet.

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On your next inhale,

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begin the journey 
all the way up.

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Slowly stacking the vertebrae.

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Rising up to Mountain Pose.

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Interlace the
fingertips behind the back.

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Just take a breath or two here

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to open up through the chest.

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Maybe lifting the sternum

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and rocking a little
side to side, soft knees.

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Checking with the head,
the neck, unclenching the jaw,

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softening the skin of the face.

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Then we'll release
the fingertips, inhale,

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reach all the way up
towards the heavens.

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Exhale, Forward Fold 
all the way down.

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From here, feet hip width apart.

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We're gonna take
the left fingertips

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to the center of your mat.

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So right below your gaze here,

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and you're gonna
bend both knees.

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Take the right
fingertips to the left wrist

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and we're gonna slowly
straighten the right leg

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as we open up
right fingertips to sky.

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So this could be a
little tricky at first.

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So the left knee is bent.

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The right leg is straight

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and I'm reaching the
right fingertips all the way up

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to the sky.

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Inhale in. 
Exhale, we come back down,

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bend both knees.

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Right fingertips replace the
left fingertips on the earth

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and we pull back
that bow and arrow

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and take it to the other side,

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straightening
through the left leg,

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keeping the right knee bent,

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left fingertips
reach all the way up.

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Nice, long, beautiful 
neck here, breathe.

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And see if you can find
that expansive breath here.

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Nice active breath and
then beautiful exhale.

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Melt it down.

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We're gonna take it
to the right again.

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Left knee is bent.

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Right hip crease pulls up as
you straighten that right leg,

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right fingertips
reach towards the sky.

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Maybe in time you can take 
your gaze to the right thumb.

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And then slowly 
bring it back through.

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Right hand replaces
the left, bend both knees,

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and then we pull up
from the left hip crease,

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straightening through 
the left leg, left fingertips

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to the sky.
Inhale in.

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Nice, expansive breath.

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Exhale, slowly
bring it back down.

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Good. Inhale, halfway lift.

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Pull the elbows back, 
shoulders back.

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Nice long, beautiful neck.

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And then exhale, Forward Fold.

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Interlace your fingertips behind
the backs of the legs here.

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You can bend your knees as
generously as you need to.

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Inhale in again.

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And exhale, bend the
elbows left to right

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as you pull your nose
in towards your knees.

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You could be
chuckling here right now,

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but just play, bend your
knees as much as you need to.

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Spread awareness through
all four corners of the feet.

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So careful not just to
lean into the front foot.

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Beautiful, relax the bind,
release the bind rather.

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Plant the palms,
step one foot back,

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then the other, 
Plank Pose, inhale in.

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Exhale, lower all 
the way to the belly.

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Then we're gonna come
onto the elbows here.

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Elbows right
underneath the shoulders.

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

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Draw the
shoulder blades together.

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Inhale for Sphinx.

178
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Exhale, turn to look
past your right shoulder.

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Imagine someone
giving you a little kiss

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on the left side of your neck.

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And then slowly
come back to center.

182
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Take it to the other side.

183
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Dig into your right elbow

184
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as you turn to look
past your left shoulder.

185
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Good, and then
come back to center.

186
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Now from here, keep
the elbows where they are.

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Interlace the fingertips.

188
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Inhale in, big expansive breath.

189
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Exhale, after the
expansion comes a contraction.

190
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We're gonna use that
contraction on the exhale

191
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to lift up into forearm Plank.

192
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Reach the heels back.
You're not here long.

193
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Nice long, beautiful neck.
Inhale in.

194
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Exhale, dip the 
right hip down.

195
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Bring it back up, inhale in.

196
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Exhale, dip the left hip down.

197
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And bring it back up.
Back and forth.

198
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You got this.

199
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Nice and slow.

200
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Dipping the hip to one
side and then the other.

201
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Alright, do one
more on each side.

202
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You got this.

203
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And then slowly
lower to the knees.

204
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Send the hips back.

205
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Drag fingertips all the way

206
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towards the back
edge of your mat

207
00:10:03,570 --> 00:10:05,940
and melt down, Child's Pose.

208
00:10:05,940 --> 00:10:11,100
Or you can modify
into a comfortable seat

209
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just to take a
moment to close your eyes.

210
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Check in.

211
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Breathe.

212
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Expanding your awareness.

213
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Every time we show up.

214
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Staying curious.

215
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Keeping an open mind.

216
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Hopefully expanding 
our perspective

217
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in that practice
or our perspectives.

218
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Let's keep going.

219
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Inhale, reach the
fingertips all the way up.

220
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Slowly follow that gesture.

221
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Let your heart, your center,
bring you back up.

222
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We'll curl the toes under.

223
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Lift the hips up high and back.

224
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Come to your
Downward Facing Dog.

225
00:11:10,020 --> 00:11:12,460
Inhale, lift the
right leg up high.

226
00:11:12,460 --> 00:11:15,750
Exhale, step your right
foot all the way forward.

227
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Inhale, high lunge.

228
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Reach for the sky, deep breath.

229
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Exhale, bring it
all the way back down.

230
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Beautiful.
Step the right foot back.

231
00:11:24,050 --> 00:11:26,350
Inhale in.
Exhale, Downward Dog.

232
00:11:26,350 --> 00:11:30,100
Hi Benji, oh good job!

233
00:11:30,100 --> 00:11:31,940
Benji's doing
Downward Dog with us.

234
00:11:31,940 --> 00:11:34,130
Very nice. Very nice.

235
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Inhale, lift the
left leg up high.

236
00:11:36,380 --> 00:11:37,810
Exhale, step it forward.

237
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High lunge, inhale,
reach for the sky.

238
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Spread the fingertips.

239
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Exhale, bring it back down.
Awesome job.

240
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Step the left
toes back, inhale in.

241
00:11:47,310 --> 00:11:51,593
Exhale, hips high and back,
Downward Facing Dog.

242
00:11:53,100 --> 00:11:54,190
Alright, listen carefully.

243
00:11:54,190 --> 00:11:56,910
Inhale, lift the
right leg up high.

244
00:11:56,910 --> 00:11:59,170
Exhale, bend your right knee.

245
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Stack the hips.
You could just stay here.

246
00:12:01,220 --> 00:12:05,343
We've been here before or
big expansive breath here.

247
00:12:06,640 --> 00:12:09,160
Exhale, we're gonna
bend the left knee.

248
00:12:09,160 --> 00:12:11,180
We're gonna bring
the right toes down.

249
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Flip the Downward Dog,
little rock star pose.

250
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Lift the hip points
high up towards the sky

251
00:12:16,720 --> 00:12:19,070
and reach the right
fingertips forward.

252
00:12:19,070 --> 00:12:20,240
Right knee is bent.

253
00:12:20,240 --> 00:12:21,760
Left leg is straight.

254
00:12:21,760 --> 00:12:24,270
I'm using my
foundation to press away from

255
00:12:24,270 --> 00:12:25,910
as I lift the hips.

256
00:12:25,910 --> 00:12:27,270
Inhale in.

257
00:12:27,270 --> 00:12:28,660
Exhale, slow and steady,

258
00:12:28,660 --> 00:12:30,270
just come back the way you came.

259
00:12:30,270 --> 00:12:31,770
Soft bend in the knees.

260
00:12:31,770 --> 00:12:33,863
Downward Facing Dog, reset.

261
00:12:34,720 --> 00:12:36,890
Good. Inhale in again.

262
00:12:36,890 --> 00:12:38,680
Exhale, anchor
through the right heel as

263
00:12:38,680 --> 00:12:40,880
you lift the left leg up high.

264
00:12:40,880 --> 00:12:43,080
Stack the hips.
You could just work here.

265
00:12:43,080 --> 00:12:45,120
Or if we wanna
work in wild thing,

266
00:12:45,120 --> 00:12:47,190
we'll slowly
bend the right knee.

267
00:12:47,190 --> 00:12:48,540
Left toes come to the ground.

268
00:12:48,540 --> 00:12:52,130
I'm gonna slide my right leg
as I lift my left fingertips

269
00:12:52,130 --> 00:12:53,450
all the way up.

270
00:12:53,450 --> 00:12:55,100
Left knee is bent.

271
00:12:55,100 --> 00:12:56,370
Right leg is straight.

272
00:12:56,370 --> 00:12:58,260
I'm lifting my hip points up.

273
00:12:58,260 --> 00:13:01,620
I'm pressing up and
out of my foundation.

274
00:13:01,620 --> 00:13:03,560
Inhale in here.

275
00:13:03,560 --> 00:13:05,140
Big, expensive breath.

276
00:13:05,140 --> 00:13:06,780
And then exhale,

277
00:13:06,780 --> 00:13:09,260
slowly bring it all the way back

278
00:13:09,260 --> 00:13:11,940
to our final
Downward Facing Dog.

279
00:13:11,940 --> 00:13:13,100
If the arms are quite tired,

280
00:13:13,100 --> 00:13:15,280
take the legs
nice and wide here.

281
00:13:15,280 --> 00:13:17,110
Otherwise keep
them where they are.

282
00:13:17,110 --> 00:13:18,803
Big inhale, you're doing great.

283
00:13:19,650 --> 00:13:21,137
Big exhale.

284
00:13:22,060 --> 00:13:27,000
One last breath
cycle in and out.

285
00:13:27,000 --> 00:13:29,904
Good, slowly lower to the knees.

286
00:13:31,220 --> 00:13:33,840
Cross one ankle over the other.

287
00:13:33,840 --> 00:13:36,920
Use your hands to
slowly guide yourself

288
00:13:36,920 --> 00:13:40,250
all the way back into a seat.

289
00:13:40,250 --> 00:13:43,040
We're gonna send the legs
out in front one more time.

290
00:13:43,040 --> 00:13:44,950
Inhale, reach for the sky.

291
00:13:44,950 --> 00:13:47,690
And exhale,
send your heart forward.

292
00:13:47,690 --> 00:13:50,540
You can work to straighten 
the legs a little bit more here,

293
00:13:50,540 --> 00:13:54,280
but be mindful and
use this big wide breath

294
00:13:54,280 --> 00:13:56,540
to guide you a little
bit deeper into the pose,

295
00:13:56,540 --> 00:13:59,135
relaxing the weight 
of the head down.

296
00:14:03,680 --> 00:14:08,910
Drawing the navel in, feeling
that length in the low back.

297
00:14:16,590 --> 00:14:19,070
Stay here for
another cycle of breath

298
00:14:19,070 --> 00:14:23,160
and see if you can really allow
the breath to move you here.

299
00:14:23,160 --> 00:14:25,210
Just whatever that
means to you, play.

300
00:14:31,470 --> 00:14:34,632
And then slowly roll it up.

301
00:14:36,150 --> 00:14:38,210
Benji's getting
cozy and so are we.

302
00:14:38,210 --> 00:14:40,883
Point the toes, palms come-- 
(Benji moans)

303
00:14:41,780 --> 00:14:44,650
Palms come together,
interlace the fingertips,

304
00:14:44,650 --> 00:14:47,850
point the fingers
forward as you slowly, slowly,

305
00:14:47,850 --> 00:14:51,119
with control, come
all the way to your back.

306
00:14:52,120 --> 00:14:53,940
Let's shake the
toes left or right.

307
00:14:53,940 --> 00:14:55,110
Just rock the toes.

308
00:14:55,110 --> 00:14:58,350
A little windshield
wiper kick with the toes,

309
00:14:58,350 --> 00:14:59,650
left to right.

310
00:15:01,360 --> 00:15:03,810
Good, then hug the
right knee into the chest.

311
00:15:04,670 --> 00:15:06,070
And release it back down.

312
00:15:06,070 --> 00:15:08,460
Hug the left knee into the chest.

313
00:15:08,460 --> 00:15:09,686
And release it back down.

314
00:15:09,686 --> 00:15:12,163
Hug both knees into the chest.

315
00:15:13,350 --> 00:15:15,710
Grab onto the outer
edges of your feet.

316
00:15:15,710 --> 00:15:17,960
Kick the soles of the
feet up towards the sky,

317
00:15:17,960 --> 00:15:20,220
lengthen the tailbone forward.

318
00:15:20,220 --> 00:15:22,290
So the action here
is really lengthening

319
00:15:22,290 --> 00:15:24,290
that tailbone down and forward

320
00:15:24,290 --> 00:15:25,890
towards the front
edge of your mat,

321
00:15:25,890 --> 00:15:27,440
reaching the
soles of the feet up,

322
00:15:27,440 --> 00:15:29,370
grounding the shoulders down.

323
00:15:29,370 --> 00:15:31,770
So lots of action
here in Happy Baby.

324
00:15:31,770 --> 00:15:34,760
Now find that expansive breath.

325
00:15:34,760 --> 00:15:36,005
You got it.

326
00:15:37,120 --> 00:15:39,487
You can feel the compression,

327
00:15:39,487 --> 00:15:41,890
this awesome connection

328
00:15:41,890 --> 00:15:44,593
with your back to the
earth when you breathe in.

329
00:15:53,830 --> 00:15:56,710
And then slowly release
the legs to the ground,

330
00:15:56,710 --> 00:15:58,310
hands to the low ribs.

331
00:15:58,310 --> 00:16:01,708
Windshield wiper 
the legs one way.

332
00:16:01,708 --> 00:16:03,490
And then the other.

333
00:16:03,490 --> 00:16:05,050
And one way, 
and then the other,

334
00:16:05,050 --> 00:16:10,000
all the way down until your
legs are nice and straight again.

335
00:16:10,000 --> 00:16:12,570
And allow your hands to
rest gently at your sides

336
00:16:12,570 --> 00:16:15,460
or hands can rest on the
belly or the heart space.

337
00:16:15,460 --> 00:16:18,143
Take the deepest
breath you've taken all day.

338
00:16:19,080 --> 00:16:21,010
Big I love you
breath and exhale,

339
00:16:21,010 --> 00:16:23,120
relax the weight of
your body completely

340
00:16:23,120 --> 00:16:25,320
and fully into the earth.
You did it.

341
00:16:25,320 --> 00:16:26,690
You showed up.

342
00:16:26,690 --> 00:16:30,460
Wow, amazing, amazing work.

343
00:16:31,800 --> 00:16:33,590
I look forward to
seeing you tomorrow.

344
00:16:33,590 --> 00:16:36,800
You can do this.
You're already doing it.

345
00:16:36,800 --> 00:16:39,000
So trust yourself.

346
00:16:39,000 --> 00:16:42,980
Trust the commitment and
trust that it's meaningful.

347
00:16:42,980 --> 00:16:45,689
Bring the palms together,
thumbs to third eye.

348
00:16:47,100 --> 00:16:50,853
One final, 
big expensive breath in.

349
00:16:54,235 --> 00:16:57,340
And a long, smooth exhale out.

350
00:17:01,238 --> 00:17:03,038
Then we whisper,

351
00:17:03,038 --> 00:17:04,568
Namaste.

352
00:17:06,647 --> 00:17:11,585
(bright upbeat piano music)