1 00:00:00,280 --> 00:00:01,330 - Hello my sweet friend 2 00:00:01,330 --> 00:00:04,410 and welcome back to BREATH, your 30 day yoga journey, 3 00:00:04,410 --> 00:00:07,710 it's Day 27, Heal. 4 00:00:07,710 --> 00:00:09,757 Hop into something extra comfy 5 00:00:09,757 --> 00:00:11,602 and let's get started. 6 00:00:12,355 --> 00:00:16,733 (bright upbeat piano music) 7 00:00:30,240 --> 00:00:32,869 Alright, come on down to the ground, 8 00:00:32,869 --> 00:00:34,840 can lay your blanket out 9 00:00:34,840 --> 00:00:37,380 for extra cozy vibes, 10 00:00:37,380 --> 00:00:39,000 or you can of course sit up on one, 11 00:00:39,000 --> 00:00:40,710 of if you were smart, 12 00:00:40,710 --> 00:00:43,328 you brought two to class today. 13 00:00:43,328 --> 00:00:44,970 We're gonna sit up nice and tall, 14 00:00:44,970 --> 00:00:46,740 align your head over your heart, 15 00:00:46,740 --> 00:00:48,233 heart over your pelvis. 16 00:00:49,270 --> 00:00:51,210 And then we'll gently bring the left hand 17 00:00:51,210 --> 00:00:52,757 to the heart's center, the chest, 18 00:00:52,757 --> 00:00:54,720 and right hand to the belly. 19 00:00:54,720 --> 00:00:56,350 Bow your head, 20 00:00:56,350 --> 00:00:58,130 drop the chin to the chest, 21 00:00:58,130 --> 00:00:59,267 close your eyes 22 00:00:59,267 --> 00:01:02,335 and start to notice your breath. 23 00:01:05,080 --> 00:01:09,538 So even though we have the head 24 00:01:09,538 --> 00:01:11,510 in a bow, 25 00:01:11,510 --> 00:01:13,830 see if you can draw the shoulder blades together 26 00:01:13,830 --> 00:01:15,780 and still keep lifted through the heart here. 27 00:01:15,780 --> 00:01:17,959 So if you're collapsed here, 28 00:01:17,959 --> 00:01:21,108 see if you can grow long through the torso. 29 00:01:24,750 --> 00:01:26,430 Take a second here, 30 00:01:26,430 --> 00:01:27,450 just get quiet, 31 00:01:27,450 --> 00:01:29,400 and you'll start to notice your breath. 32 00:01:30,730 --> 00:01:32,770 Each time we show up is a new day 33 00:01:32,770 --> 00:01:35,064 and some days it's 34 00:01:36,743 --> 00:01:39,980 all seemingly in flow, right, it's all aligned. 35 00:01:39,980 --> 00:01:43,780 And then some days it feels darker, right, 36 00:01:43,780 --> 00:01:48,480 and our practice allows us this opportunity 37 00:01:48,480 --> 00:01:53,779 to really pay attention and notice, 38 00:01:55,370 --> 00:02:00,083 and almost prepare for 39 00:02:00,083 --> 00:02:02,610 the spills and the dark moments. 40 00:02:02,610 --> 00:02:07,210 So while we cannot prevent them nor maybe should we, right, 41 00:02:07,210 --> 00:02:11,513 it's part of life, it's part of our existence, 42 00:02:12,784 --> 00:02:15,530 the tools of our practice and this awareness of breath 43 00:02:15,530 --> 00:02:17,620 and our relationship to ourself, 44 00:02:17,620 --> 00:02:22,173 can really help prepare us for 45 00:02:26,490 --> 00:02:28,680 important moments 46 00:02:29,540 --> 00:02:33,675 in our journey where healing occurs 47 00:02:33,675 --> 00:02:36,014 or where healing is possible. 48 00:02:37,660 --> 00:02:40,030 So if any of that resonates with you, wonderful, 49 00:02:40,030 --> 00:02:40,990 if not, it's all good, 50 00:02:40,990 --> 00:02:42,980 you just have a nice stretchy, 51 00:02:42,980 --> 00:02:46,053 restorative healing practice for your body. 52 00:02:46,053 --> 00:02:48,720 We've been working hard. 53 00:02:48,720 --> 00:02:52,840 I can't tell you how heroic 54 00:02:52,840 --> 00:02:55,420 and beautiful I think it is 55 00:02:55,420 --> 00:02:58,530 for you to show up like this 56 00:02:58,530 --> 00:02:59,725 and to go on this journey. 57 00:02:59,725 --> 00:03:02,070 It's pretty incredible 58 00:03:02,070 --> 00:03:03,601 and it's not easy. 59 00:03:04,550 --> 00:03:08,460 So, beautiful work, 60 00:03:08,460 --> 00:03:10,560 even if you feel like you haven't done beautiful work, 61 00:03:10,560 --> 00:03:12,916 I promise you if you're showing up, 62 00:03:12,916 --> 00:03:15,099 that is beautiful. 63 00:03:20,620 --> 00:03:21,949 To me. 64 00:03:24,310 --> 00:03:25,340 So hopefully by now, 65 00:03:25,340 --> 00:03:29,760 you've softened any areas that feel tight or clenched 66 00:03:29,760 --> 00:03:31,160 by just bringing awareness to them, 67 00:03:31,160 --> 00:03:33,522 dropping the shoulders, 68 00:03:33,522 --> 00:03:36,993 making sure you're not holding in the toes, the jaw. 69 00:03:38,929 --> 00:03:41,430 Take one more sweet inhale in. 70 00:03:42,170 --> 00:03:44,185 And a long exhale out. 71 00:03:47,740 --> 00:03:51,740 Then slowly lift the head, chin parallel, 72 00:03:51,740 --> 00:03:53,723 bring the hands to the knees. 73 00:03:53,723 --> 00:03:57,037 We're gonna do an inhale for four, exhale for four, 74 00:03:57,037 --> 00:03:58,320 but we actually are gonna, 75 00:03:58,320 --> 00:04:00,470 I want you to know about the box breath 76 00:04:00,470 --> 00:04:02,207 if you don't already know. 77 00:04:02,207 --> 00:04:06,207 So you can imagine the even sides 78 00:04:06,207 --> 00:04:08,220 of a square or a box. 79 00:04:08,220 --> 00:04:11,810 So we inhale for four, exhale for four, 80 00:04:11,810 --> 00:04:14,278 inhale for four, exhale for four. 81 00:04:15,970 --> 00:04:16,803 Here we go. 82 00:04:16,803 --> 00:04:18,013 Inhaling in. 83 00:04:19,670 --> 00:04:21,590 Exhaling out completely. 84 00:04:23,150 --> 00:04:25,400 And inhaling to begin the ratio. 85 00:04:25,400 --> 00:04:26,540 One, 86 00:04:26,540 --> 00:04:27,893 two, 87 00:04:27,893 --> 00:04:29,410 three, four. 88 00:04:29,410 --> 00:04:31,391 Exhale, four, 89 00:04:31,391 --> 00:04:32,452 three, 90 00:04:32,452 --> 00:04:33,883 two, one. 91 00:04:33,883 --> 00:04:35,690 Inhale, one, 92 00:04:35,690 --> 00:04:36,987 two, 93 00:04:36,987 --> 00:04:38,404 three, four. 94 00:04:38,404 --> 00:04:40,360 Exhale, four, 95 00:04:40,360 --> 00:04:41,787 three, 96 00:04:41,787 --> 00:04:43,207 two, one. 97 00:04:43,207 --> 00:04:45,080 Inhale, one, 98 00:04:45,080 --> 00:04:45,949 two, 99 00:04:45,949 --> 00:04:48,130 three, four. 100 00:04:48,130 --> 00:04:49,929 Exhale, four, 101 00:04:49,929 --> 00:04:52,688 three, two, one. 102 00:04:52,688 --> 00:04:54,505 Inhale, one, 103 00:04:54,505 --> 00:04:57,153 two, three, four. 104 00:04:57,153 --> 00:04:58,811 Exhale, four, 105 00:04:58,811 --> 00:05:01,590 three, two, one. 106 00:05:01,590 --> 00:05:03,255 Inhale, one, 107 00:05:03,255 --> 00:05:06,320 two, three, four. 108 00:05:06,320 --> 00:05:08,289 Exhale, four, 109 00:05:08,289 --> 00:05:10,546 three, two, one. 110 00:05:10,546 --> 00:05:11,966 Good, relax your shoulders. 111 00:05:11,966 --> 00:05:13,410 Inhale, one, 112 00:05:13,410 --> 00:05:16,230 two, three, four. 113 00:05:16,230 --> 00:05:17,989 Exhale, four, 114 00:05:17,989 --> 00:05:20,734 three, two, one. 115 00:05:20,734 --> 00:05:22,405 Inhale, one, 116 00:05:22,405 --> 00:05:25,310 two, three, four. 117 00:05:25,310 --> 00:05:26,977 Exhale, four, 118 00:05:26,977 --> 00:05:29,915 three, two, one. 119 00:05:29,915 --> 00:05:31,550 Inhale, one, 120 00:05:31,550 --> 00:05:34,543 two, three, four. 121 00:05:34,543 --> 00:05:36,346 Exhale, four, 122 00:05:36,346 --> 00:05:39,020 three, two, one. 123 00:05:39,020 --> 00:05:41,646 A little slower. Inhale, one, 124 00:05:41,646 --> 00:05:44,980 two, three, four. 125 00:05:44,980 --> 00:05:47,145 Exhale, four, 126 00:05:47,145 --> 00:05:50,500 three, two, one. 127 00:05:50,500 --> 00:05:52,412 Inhale, one, 128 00:05:52,412 --> 00:05:55,720 two, three, four. 129 00:05:55,720 --> 00:05:57,830 Exhale, four, 130 00:05:57,830 --> 00:06:01,513 three, two, and one. 131 00:06:03,900 --> 00:06:06,627 Allow your breath to return 132 00:06:06,627 --> 00:06:09,521 to a natural rhythm here 133 00:06:09,521 --> 00:06:11,411 and just allowing. 134 00:06:14,610 --> 00:06:16,950 And then you can open your eyes here if they were closed, 135 00:06:16,950 --> 00:06:19,530 we're gonna send the right leg out long, 136 00:06:19,530 --> 00:06:21,280 just notice how you feel here. 137 00:06:21,280 --> 00:06:24,570 We're gonna hug the leg heel in. 138 00:06:24,570 --> 00:06:27,110 Inhale, reach the fingertips up and overhead. 139 00:06:27,110 --> 00:06:31,200 And exhale, melting heart forward, Janusirsasana. 140 00:06:31,200 --> 00:06:32,650 Head to knee pose, 141 00:06:32,650 --> 00:06:36,110 or as I've kinda dubbed, head toward the knee pose. 142 00:06:36,110 --> 00:06:38,800 Pull your right hip crease back. 143 00:06:38,800 --> 00:06:42,060 Lengthen the torso, bend your knee generously, 144 00:06:42,060 --> 00:06:43,730 and in time you can work to straighten it. 145 00:06:43,730 --> 00:06:45,540 Relax the weight of the head down. 146 00:06:46,849 --> 00:06:48,610 And listen to the sound of your breath 147 00:06:48,610 --> 00:06:51,959 and you can continue to play with that four count, 148 00:06:51,959 --> 00:06:56,027 inhaling for four, exhaling for four. 149 00:07:09,990 --> 00:07:13,500 Slowly unravel, bring it back up, 150 00:07:13,500 --> 00:07:15,699 left leg is gonna stay where it is, 151 00:07:15,699 --> 00:07:17,408 right knee is gonna bend, 152 00:07:17,408 --> 00:07:20,230 and then we're gonna take the right foot back, 153 00:07:20,230 --> 00:07:23,640 bring the inner knee, inner right knee, excuse me Benji, 154 00:07:23,640 --> 00:07:24,553 to the ground. 155 00:07:25,610 --> 00:07:28,385 So we have this external rotation in the left hip, 156 00:07:28,385 --> 00:07:30,198 internal rotation in the right hip. 157 00:07:30,198 --> 00:07:32,167 We're lifting up through the side waist 158 00:07:32,167 --> 00:07:34,270 and we're coming into, I call this, 159 00:07:36,190 --> 00:07:37,780 it's, I need to come up with a better name, 160 00:07:37,780 --> 00:07:39,681 but it's cheerleader pose, 161 00:07:40,730 --> 00:07:45,580 or this reminds me of volleyball picture pose. 162 00:07:48,267 --> 00:07:50,703 Breathing deep, sitting up tall. 163 00:07:52,050 --> 00:07:54,100 So for a lot of people this can be challenging. 164 00:07:54,100 --> 00:07:56,570 If you find that you're quite comfortable here, 165 00:07:56,570 --> 00:07:58,150 work on your pelvic floor lift. 166 00:07:58,150 --> 00:07:59,949 So lift up from the pelvic floor. 167 00:08:00,800 --> 00:08:01,633 Draw the shoulders down, 168 00:08:01,633 --> 00:08:02,970 make sure you're not just collapsing, right, 169 00:08:02,970 --> 00:08:04,861 find that Mula Bandha. 170 00:08:07,940 --> 00:08:10,550 Good, then everyone, left fingertips behind, 171 00:08:10,550 --> 00:08:13,450 right fingertips to the top of the left thigh. 172 00:08:13,450 --> 00:08:15,027 Inhale to lift and legthen. 173 00:08:15,027 --> 00:08:17,078 Exhale to twist, nice and easy, 174 00:08:17,078 --> 00:08:18,735 very mindful here. 175 00:08:20,002 --> 00:08:23,440 And then release just gentle counter twists to the right, 176 00:08:23,440 --> 00:08:25,100 to the other side. 177 00:08:25,100 --> 00:08:27,380 Good and then come back to center. 178 00:08:27,380 --> 00:08:29,205 We'll bring the right heel in 179 00:08:31,490 --> 00:08:33,573 and send the left leg out. 180 00:08:37,857 --> 00:08:40,680 We have to work around the pets, right? 181 00:08:40,680 --> 00:08:42,450 Here we go, inhale, reach for the sky, 182 00:08:42,450 --> 00:08:47,380 and exhale moving into your head toward the knee pose. 183 00:08:48,770 --> 00:08:52,270 Maybe grabbing the outer edge of the foot this time. 184 00:08:52,270 --> 00:08:55,720 Everyone allowing the weight of the head 185 00:08:55,720 --> 00:08:57,850 to relax down. 186 00:08:57,850 --> 00:08:59,480 And then when you get there, 187 00:08:59,480 --> 00:09:03,350 get quiet and maybe practice that box breath here, 188 00:09:03,350 --> 00:09:06,279 inhaling for four, exhaling for four. 189 00:09:33,717 --> 00:09:35,870 And slowly releasing that 190 00:09:37,951 --> 00:09:41,290 and coming up, lifting the left knee, 191 00:09:41,290 --> 00:09:43,260 bringing that left foot back. 192 00:09:43,260 --> 00:09:44,653 Inner knee to the ground. 193 00:09:46,310 --> 00:09:50,483 Work to try to find length through the side waist here. 194 00:09:51,420 --> 00:09:53,640 So now internal rotation of the left hip, 195 00:09:53,640 --> 00:09:55,475 external of the right. 196 00:09:55,475 --> 00:09:57,220 Lifting up through the armpit chest. 197 00:09:57,220 --> 00:09:58,200 If you feel collapsed, 198 00:09:58,200 --> 00:09:59,820 take your thumbs to the armpit, 199 00:09:59,820 --> 00:10:01,987 this is a good adjustment, self adjustment, 200 00:10:01,987 --> 00:10:04,145 and lift yourself up 201 00:10:04,145 --> 00:10:07,108 and then stay there as you relax the arms down. 202 00:10:08,860 --> 00:10:11,720 Again, if you're pretty good here in both hips, 203 00:10:11,720 --> 00:10:13,170 maybe work on Mula Bandha, 204 00:10:13,170 --> 00:10:15,306 lifting from that pelvic floor. 205 00:10:18,750 --> 00:10:20,750 And when you're ready, right fingertips come behind, 206 00:10:20,750 --> 00:10:22,130 left hand to the right knee. 207 00:10:22,130 --> 00:10:24,910 Inhale to get really tall. 208 00:10:24,910 --> 00:10:27,030 And exhale to journey into the twist, 209 00:10:27,030 --> 00:10:28,390 nice and easy. 210 00:10:35,750 --> 00:10:38,170 Slowly release, move nice and slow, 211 00:10:38,170 --> 00:10:40,840 little counter stretch, nice and easy. 212 00:10:47,000 --> 00:10:50,280 Beautiful, then slowly come back to center. 213 00:10:50,280 --> 00:10:52,330 We're gonna walk the hands behind us, 214 00:10:52,330 --> 00:10:54,680 feet come to the earth, knees up towards the sky. 215 00:10:54,680 --> 00:10:56,379 Walk the hands behind you. 216 00:10:57,640 --> 00:11:00,861 Allow the knees to fall to the left here, 217 00:11:00,861 --> 00:11:03,850 and we're gonna cross the left ankle over the right. 218 00:11:03,850 --> 00:11:05,390 You can stay up on your hands 219 00:11:05,390 --> 00:11:08,773 or option to come on down to the elbows. 220 00:11:16,360 --> 00:11:18,030 And if you came onto the elbows, 221 00:11:18,030 --> 00:11:21,305 slowly press back up, unravel, 222 00:11:21,305 --> 00:11:23,913 windshield wiper to the opposite side. 223 00:11:25,258 --> 00:11:28,997 Right ankle crosses on top of the left thigh 224 00:11:30,460 --> 00:11:33,329 and option to come onto the elbows. 225 00:11:40,540 --> 00:11:43,690 If you came onto the elbows, slowly come back up. 226 00:11:46,070 --> 00:11:48,810 Send the legs out in front, Dundasana. 227 00:11:48,810 --> 00:11:51,039 So find this lift in the chest, 228 00:11:51,039 --> 00:11:53,739 ground down through the hips, 229 00:11:53,739 --> 00:11:55,410 fingertips or palms come to the ground, 230 00:11:55,410 --> 00:11:57,600 we flex through the toes. 231 00:11:57,600 --> 00:11:59,350 Inhale in. 232 00:11:59,350 --> 00:12:00,894 Exhale out. 233 00:12:01,610 --> 00:12:03,200 Inhale in. 234 00:12:03,200 --> 00:12:06,190 And go ahead and exhale out through the lips or the mouth. 235 00:12:06,190 --> 00:12:07,549 Inhale in. 236 00:12:08,560 --> 00:12:10,002 Exhale out. 237 00:12:11,059 --> 00:12:15,320 Now seal the lips and slowly make your way onto your back. 238 00:12:15,320 --> 00:12:17,850 When you arrive there, hug the knees up to the chest 239 00:12:17,850 --> 00:12:20,220 and we're gonna be here for a couple breaths. 240 00:12:20,220 --> 00:12:23,357 Give yourself a hug and really feel this hug, this embrace, 241 00:12:23,357 --> 00:12:25,689 if you can, relax your shoulders. 242 00:12:27,200 --> 00:12:28,880 And take a second here to chill out 243 00:12:28,880 --> 00:12:31,810 and just listen to your breath, 244 00:12:31,810 --> 00:12:35,640 you can practice the box breath as a great technique. 245 00:12:35,640 --> 00:12:38,480 Four, four, four, and four tracing the square 246 00:12:38,480 --> 00:12:40,983 is really great when you're feeling anxious. 247 00:12:42,158 --> 00:12:45,960 The breath is such a healing tool, 248 00:12:45,960 --> 00:12:48,760 and more so when I befriended this relationship, 249 00:12:48,760 --> 00:12:51,610 when I started to get really curious 250 00:12:51,610 --> 00:12:54,033 about my relationship with my breath, 251 00:12:54,960 --> 00:12:57,177 things really shifted for me. 252 00:12:59,090 --> 00:13:01,413 So you don't have to do anything magical here, 253 00:13:01,413 --> 00:13:04,130 just allow yourself to explore the breath, 254 00:13:04,130 --> 00:13:07,200 whether it's just simply listening 255 00:13:07,200 --> 00:13:10,184 to the natural rhythm and flow right here 256 00:13:10,184 --> 00:13:13,544 or maybe practicing that box breath. 257 00:13:31,640 --> 00:13:33,310 Then keep holding onto your right knee 258 00:13:33,310 --> 00:13:35,232 as you send your left leg out. 259 00:13:36,010 --> 00:13:36,843 And we're gonna twist, 260 00:13:36,843 --> 00:13:39,560 send the right knee over towards the left. 261 00:13:39,560 --> 00:13:41,600 Open up through the right arm, 262 00:13:41,600 --> 00:13:46,322 keep that awareness of your beautiful breath. 263 00:13:57,620 --> 00:14:02,412 And then slowly come back to center and switch. 264 00:14:02,412 --> 00:14:04,860 Extend the right leg out, hug the left knee in. 265 00:14:04,860 --> 00:14:07,670 You're gonna take your twist to the other side, 266 00:14:07,670 --> 00:14:09,963 open up through your left arm, 267 00:14:10,950 --> 00:14:12,866 listen to your breath. 268 00:14:17,569 --> 00:14:19,510 And when you're ready, 269 00:14:19,510 --> 00:14:22,150 gently melt it back to center. 270 00:14:22,150 --> 00:14:24,710 Extend both legs out, 271 00:14:24,710 --> 00:14:26,610 I'm negotiating my space with Benji here, 272 00:14:26,610 --> 00:14:29,331 but extend both legs out. 273 00:14:32,140 --> 00:14:33,854 Then arms up and overhead, 274 00:14:33,854 --> 00:14:35,520 big full body stretch. 275 00:14:35,520 --> 00:14:39,240 Inhale, spread the fingers, spread the toes, 276 00:14:39,240 --> 00:14:42,300 quietly whisper to yourself, "I am worthy." 277 00:14:44,471 --> 00:14:47,010 And then exhale, release everything. 278 00:14:47,010 --> 00:14:48,120 Hands come down, 279 00:14:48,120 --> 00:14:49,300 toes relaxed, 280 00:14:49,300 --> 00:14:51,160 fingers soften, 281 00:14:51,160 --> 00:14:53,688 and we come into Shavasana. 282 00:14:56,770 --> 00:14:58,010 A flash of surrender, 283 00:14:58,010 --> 00:15:01,289 see how fast you can give in, 284 00:15:03,009 --> 00:15:05,576 let go, be still. 285 00:15:08,210 --> 00:15:12,060 Close your eyes and allow your body to get nice and heavy. 286 00:15:14,150 --> 00:15:16,081 Toes softening, 287 00:15:17,270 --> 00:15:19,601 feet, ankles getting heavy. 288 00:15:21,960 --> 00:15:23,930 Breathe easy as you get heavy 289 00:15:23,930 --> 00:15:25,550 through the legs, the calves, 290 00:15:25,550 --> 00:15:29,000 the shins, the knees, the quads, 291 00:15:29,000 --> 00:15:31,455 the hamstrings and the hips. 292 00:15:33,218 --> 00:15:37,600 Relax through the pelvis and the glutes. 293 00:15:40,940 --> 00:15:42,895 Soften through the belly, 294 00:15:44,830 --> 00:15:47,676 the waistline, the torso, 295 00:15:51,380 --> 00:15:54,660 the ribs and the chest, relaxing. 296 00:15:54,660 --> 00:15:56,647 Shoulders getting heavy. 297 00:16:01,400 --> 00:16:06,400 Softening and relaxing through the upper arms, the forearms, 298 00:16:07,550 --> 00:16:11,196 the wrists, the hands and the fingertips soft. 299 00:16:17,210 --> 00:16:19,150 Take a moment to swallow here 300 00:16:19,150 --> 00:16:22,459 and then relax the tongue and the mouth, 301 00:16:22,459 --> 00:16:26,929 softening through the lips, the jaw, the throat, 302 00:16:28,284 --> 00:16:29,761 the neck. 303 00:16:38,320 --> 00:16:40,480 Now softening through the skin of the face, 304 00:16:40,480 --> 00:16:43,060 allowing the weight of the head, the skull, 305 00:16:43,060 --> 00:16:45,050 to get really heavy here. 306 00:16:52,610 --> 00:16:54,778 Letting everything go. 307 00:17:15,720 --> 00:17:20,438 And then as if you were moving through water, so so slow, 308 00:17:21,663 --> 00:17:25,110 as if this movement was medicine, 309 00:17:25,110 --> 00:17:26,470 bending the right knee, 310 00:17:26,470 --> 00:17:28,735 bringing the right foot up, so slow. 311 00:17:28,735 --> 00:17:31,120 Can just allow the sound of my voice to guide you, 312 00:17:31,120 --> 00:17:33,840 feel your right foot on the ground. 313 00:17:33,840 --> 00:17:37,250 Then bend the left knee, so slow, lift it up. 314 00:17:37,250 --> 00:17:39,610 Feel your left foot on the ground. 315 00:17:40,913 --> 00:17:43,970 Then we're gonna turn onto one side, any side, 316 00:17:43,970 --> 00:17:46,050 so shift your hips over, 317 00:17:46,050 --> 00:17:49,115 turn onto one side coming into fetal position, 318 00:17:49,115 --> 00:17:51,750 and really hug your knees up in towards your chest. 319 00:17:51,750 --> 00:17:54,153 You can use your bottom arm as a pillow. 320 00:17:56,600 --> 00:18:00,852 And take a final breath here in this fetal position. 321 00:18:09,890 --> 00:18:11,759 The power of the breath. 322 00:18:17,970 --> 00:18:20,950 When you're ready, you press into one hand, 323 00:18:20,950 --> 00:18:21,783 and then the other, 324 00:18:21,783 --> 00:18:24,892 come all the way back up to a nice comfortable seat. 325 00:18:26,280 --> 00:18:27,740 Thank you Benji, my darling. 326 00:18:27,740 --> 00:18:30,321 And bring the hands together at the heart. 327 00:18:33,340 --> 00:18:37,573 Thank you for sharing your time and your energy with me. 328 00:18:39,720 --> 00:18:43,030 I hope that this practice has served you 329 00:18:43,030 --> 00:18:45,700 and I look forward to seeing you tomorrow. 330 00:18:45,700 --> 00:18:47,185 Inhale in. 331 00:18:48,590 --> 00:18:50,970 And exhale to whisper 332 00:18:50,970 --> 00:18:52,580 and bow the head, 333 00:18:52,580 --> 00:18:53,731 Namaste. 334 00:18:57,977 --> 00:19:02,992 (bright upbeat piano music)