- Hello my sweet friend

and welcome back to BREATH,
your 30 day yoga journey,

it's Day 27, Heal.

Hop into something extra comfy

and let's get started.

(bright upbeat piano music)

Alright, come on
down to the ground,

can lay your blanket out

for extra cozy vibes,

or you can of
course sit up on one,

of if you were smart,

you brought two to class today.

We're gonna sit
up nice and tall,

align your head over your heart,

heart over your pelvis.

And then we'll
gently bring the left hand

to the heart's center,
the chest,

and right hand to the belly.

Bow your head,

drop the chin to the chest,

close your eyes

and start to notice your breath.

So even though 
we have the head

in a bow,

see if you can draw the
shoulder blades together

and still keep lifted
through the heart here.

So if you're collapsed here,

see if you can grow
long through the torso.

Take a second here,

just get quiet,

and you'll start to
notice your breath.

Each time we
show up is a new day

and some days it's

all seemingly in flow, 
right, it's all aligned.

And then some days 
it feels darker, right,

and our practice
allows us this opportunity

to really pay
attention and notice,

and almost prepare for

the spills and 
the dark moments.

So while we cannot prevent
them nor maybe should we, right,

it's part of life,
it's part of our existence,

the tools of our practice
and this awareness of breath

and our relationship to ourself,

can really help prepare us for

important moments

in our journey
where healing occurs

or where healing is possible.

So if any of that
resonates with you, wonderful,

if not, it's all good,

you just have a nice stretchy,

restorative healing 
practice for your body.

We've been working hard.

I can't tell you how heroic

and beautiful I think it is

for you to show up like this

and to go on this journey.

It's pretty incredible

and it's not easy.

So, beautiful work,

even if you feel like you
haven't done beautiful work,

I promise you if
you're showing up,

that is beautiful.

To me.

So hopefully by now,

you've softened any areas
that feel tight or clenched

by just bringing
awareness to them,

dropping the shoulders,

making sure you're not
holding in the toes, the jaw.

Take one more sweet inhale in.

And a long exhale out.

Then slowly lift the head,
chin parallel,

bring the hands to the knees.

We're gonna do an inhale
for four, exhale for four,

but we actually are gonna,

I want you to know
about the box breath

if you don't already know.

So you can 
imagine the even sides

of a square or a box.

So we inhale for four,
exhale for four,

inhale for four,
exhale for four.

Here we go.

Inhaling in.

Exhaling out completely.

And inhaling to begin the ratio.

One,

two,

three, four.

Exhale, four,

three,

two, one.

Inhale, one,

two,

three, four.

Exhale, four,

three,

two, one.

Inhale, one,

two,

three, four.

Exhale, four,

three, two, one.

Inhale, one,

two, three, four.

Exhale, four,

three, two, one.

Inhale, one,

two, three, four.

Exhale, four,

three, two, one.

Good, relax your shoulders.

Inhale, one,

two, three, four.

Exhale, four,

three, two, one.

Inhale, one,

two, three, four.

Exhale, four,

three, two, one.

Inhale, one,

two, three, four.

Exhale, four,

three, two, one.

A little slower.
Inhale, one,

two, three, four.

Exhale, four,

three, two, one.

Inhale, one,

two, three, four.

Exhale, four,

three, two, and one.

Allow your breath to return

to a natural rhythm here

and just allowing.

And then you can open your
eyes here if they were closed,

we're gonna send
the right leg out long,

just notice how you feel here.

We're gonna
hug the leg heel in.

Inhale, reach the
fingertips up and overhead.

And exhale, melting
heart forward, Janusirsasana.

Head to knee pose,

or as I've kinda dubbed,
head toward the knee pose.

Pull your right hip crease back.

Lengthen the torso,
bend your knee generously,

and in time you can
work to straighten it.

Relax the weight 
of the head down.

And listen to the
sound of your breath

and you can continue to
play with that four count,

inhaling for four,
exhaling for four.

Slowly unravel,
bring it back up,

left leg is gonna
stay where it is,

right knee is gonna bend,

and then we're gonna
take the right foot back,

bring the inner knee, inner
right knee, excuse me Benji,

to the ground.

So we have this external
rotation in the left hip,

internal rotation
in the right hip.

We're lifting up
through the side waist

and we're coming into,
I call this,

it's, I need to come
up with a better name,

but it's cheerleader pose,

or this reminds me of
volleyball picture pose.

Breathing deep, sitting up tall.

So for a lot of people
this can be challenging.

If you find that you're
quite comfortable here,

work on your pelvic floor lift.

So lift up from
the pelvic floor.

Draw the shoulders down,

make sure you're not
just collapsing, right,

find that Mula Bandha.

Good, then everyone,
left fingertips behind,

right fingertips to
the top of the left thigh.

Inhale to lift and legthen.

Exhale to twist, nice and easy,

very mindful here.

And then release just gentle
counter twists to the right,

to the other side.

Good and then
come back to center.

We'll bring the right heel in

and send the left leg out.

We have to work
around the pets, right?

Here we go, inhale,
reach for the sky,

and exhale moving into
your head toward the knee pose.

Maybe grabbing the outer
edge of the foot this time.

Everyone allowing 
the weight of the head

to relax down.

And then when you get there,

get quiet and maybe
practice that box breath here,

inhaling for four,
exhaling for four.

And slowly releasing that

and coming up,
lifting the left knee,

bringing that left foot back.

Inner knee to the ground.

Work to try to find length
through the side waist here.

So now internal
rotation of the left hip,

external of the right.

Lifting up through 
the armpit chest.

If you feel collapsed,

take your thumbs to the armpit,

this is a good adjustment,
self adjustment,

and lift yourself up

and then stay there as
you relax the arms down.

Again, if you're pretty
good here in both hips,

maybe work on Mula Bandha,

lifting from that pelvic floor.

And when you're ready,
right fingertips come behind,

left hand to the right knee.

Inhale to get really tall.

And exhale to
journey into the twist,

nice and easy.

Slowly release,
move nice and slow,

little counter stretch,
nice and easy.

Beautiful, then
slowly come back to center.

We're gonna walk
the hands behind us,

feet come to the earth,
knees up towards the sky.

Walk the hands behind you.

Allow the knees to
fall to the left here,

and we're gonna cross the
left ankle over the right.

You can stay up on your hands

or option to come
on down to the elbows.

And if you came onto the elbows,

slowly press back up, unravel,

windshield wiper
to the opposite side.

Right ankle crosses
on top of the left thigh

and option to
come onto the elbows.

If you came onto the elbows,
slowly come back up.

Send the legs out
in front, Dundasana.

So find this lift in the chest,

ground down through the hips,

fingertips or palms
come to the ground,

we flex through the toes.

Inhale in.

Exhale out.

Inhale in.

And go ahead and exhale out
through the lips or the mouth.

Inhale in.

Exhale out.

Now seal the lips and slowly
make your way onto your back.

When you arrive there, 
hug the knees up to the chest

and we're gonna be here
for a couple breaths.

Give yourself a hug and really
feel this hug, this embrace,

if you can,
relax your shoulders.

And take a second
here to chill out

and just listen to your breath,

you can practice the box
breath as a great technique.

Four, four, four, and
four tracing the square

is really great when
you're feeling anxious.

The breath is
such a healing tool,

and more so when I
befriended this relationship,

when I started to
get really curious

about my relationship 
with my breath,

things really shifted for me.

So you don't have to
do anything magical here,

just allow yourself
to explore the breath,

whether it's
just simply listening

to the natural
rhythm and flow right here

or maybe
practicing that box breath.

Then keep holding
onto your right knee

as you send your left leg out.

And we're gonna twist,

send the right knee
over towards the left.

Open up through the right arm,

keep that awareness of
your beautiful breath.

And then slowly come 
back to center and switch.

Extend the right leg out,
hug the left knee in.

You're gonna take your
twist to the other side,

open up through your left arm,

listen to your breath.

And when you're ready,

gently melt it back to center.

Extend both legs out,

I'm negotiating my
space with Benji here,

but extend both legs out.

Then arms up and overhead,

big full body stretch.

Inhale, spread the fingers,
spread the toes,

quietly whisper to yourself,
"I am worthy."

And then exhale,
release everything.

Hands come down,

toes relaxed,

fingers soften,

and we come into Shavasana.

A flash of surrender,

see how fast you can give in,

let go, be still.

Close your eyes and allow
your body to get nice and heavy.

Toes softening,

feet, ankles getting heavy.

Breathe easy as you get heavy

through the legs, the calves,

the shins, the knees, the quads,

the hamstrings and the hips.

Relax through the
pelvis and the glutes.

Soften through the belly,

the waistline, the torso,

the ribs and 
the chest, relaxing.

Shoulders getting heavy.

Softening and relaxing through
the upper arms, the forearms,

the wrists, the hands 
and the fingertips soft.

Take a moment to swallow here

and then relax the
tongue and the mouth,

softening through the lips,
the jaw, the throat,

the neck.

Now softening through 
the skin of the face,

allowing the weight
of the head, the skull,

to get really heavy here.

Letting everything go.

And then as if you were moving 
through water, so so slow,

as if this movement 
was medicine,

bending the right knee,

bringing the
right foot up, so slow.

Can just allow the sound
of my voice to guide you,

feel your right
foot on the ground.

Then bend the left
knee, so slow, lift it up.

Feel your left
foot on the ground.

Then we're gonna turn
onto one side, any side,

so shift your hips over,

turn onto one side
coming into fetal position,

and really hug your knees
up in towards your chest.

You can use your
bottom arm as a pillow.

And take a final breath
here in this fetal position.

The power of the breath.

When you're ready,
you press into one hand,

and then the other,

come all the way back up
to a nice comfortable seat.

Thank you Benji, my darling.

And bring the hands
together at the heart.

Thank you for sharing your
time and your energy with me.

I hope that this
practice has served you

and I look forward
to seeing you tomorrow.

Inhale in.

And exhale to whisper

and bow the head,

Namaste.

(bright upbeat piano music)