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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 28,

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Trust.

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Do you trust me?

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Let's get started.

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(bright upbeat piano music)

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Let's begin today's practice
in a nice, comfortable seat.

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Thank you so
much for being here.

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Benji's gonna
find his seat as well.

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Alright.

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Take a second. 
Get settled in.

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Relax your shoulders.

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Get comfortable.

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And when you're ready,
bring the hands together.

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Anjali Mudra.

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Prayer position.

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Hands at the heart.

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You can close your eyes here.

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Gently tuck the chin, 
find a gentle reverent bow here

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as you start to drop in

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to this moment.

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And bring your
awareness to your breath.

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And as we bring our
awareness to the breath,

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of course, we probably have
noticed throughout this journey

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along the way that simply
by bringing our attention

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and our awareness
to it, it shifts.

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So you may start to
elongate your inhalations.

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Lengthen your exhalation.

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Taking this time 
to gently deepen

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the breath.

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And ultimately,

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sweeten and
deepen your relationship

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with your conscious breath.

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Take one more moment
here, just listening.

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And responding.

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Listening and responding.

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Now slowly release the
hands to the tops of the thighs

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and drop the head down a
little more, chin to chest.

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So full bow of the head

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as you draw the
shoulder blades together.

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Then just start to slowly
rock the head from side to side,

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a little gentle tick-tock.

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Elbows heavy here as 
you stretch through the

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trapezius.

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And then bring the
head up, open the eyes.

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Take a deep breath
in through the nose.

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And out through the mouth.

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In through the nose.

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And out through the mouth.

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And this time sealing lips. 
In through the nose.

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Long, exhale out
through the nose.

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Beautiful, slow and
steady coming to all fours.

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Using the breath in
the transitions here

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and moving into Cat-Cow
whenever you're ready.

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Using that inhale to
really open the chest,

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press into the tops of the feet.

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And exhale to
round through the spine.

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Now, take it away here.

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Find what feels good.

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Don't decide where it
ends and trust yourself.

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Trust your intuition.

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So we create this practice
of listening and responding,

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but ultimately, 
what are we listening to?

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Cues from Adriene, 
or cues from the teacher,

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or is there another layer
of the onion we can peel back?

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Snuggling up, 
getting a little bit closer to

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our hidden truth.

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Now that's interesting.

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Come to a nice
Tabletop Position

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and make your
way to Downward Dog.

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Listen to your body.

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You can trust your intuition.

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Stretch it out.

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Any thoughts that
are coming through,

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things that like distractions,

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items on the to-do list.

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Give yourself permission to

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be here now in the present.

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Use the anchor of
your breath, of course,

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to keep returning to the moment.

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One present moment is
kind of a window to the next,

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and we get to
practice that on the mat.

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Love it so much.

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I'm so grateful
for this practice.

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Let's walk to the
top nice and slow.

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Feet hip width apart
or flushed together.

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Forward fold.

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Couple breaths here. Listen.

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You can take the
hands underneath the feet

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as we've introduced.

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We can clasp opposite
elbow with opposite hand

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and rock a little side to side.

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We can find
exquisite stillness here

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allowing the breath
to be what moves us.

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Trust that whatever you're
coming to the mat with today

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is A-okay.

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Maybe embracing the mantra,

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"Everything is as it should be."

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Everything is as it should be.

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And what if that were true?

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Shake the head a
little yes gently,

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and no gently.

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And then when you're ready,
bend those knees,

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ground through the feet,

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and let's slowly
roll up to standing.

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As you arrive in Mountain today,

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go through a
little full body scan,

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starting at the feet.

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And just give
yourself an opportunity

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to see what you can find,
something new maybe.

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And just trust that process.

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You don't have to like
necessarily do anything big.

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It can be a subtle connection
or a subtle discovery,

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small discovery.

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Gently lifting up
through the heart space.

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Practicing that
balance that dance between

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softening and engaging,

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Surrendering and staying active,

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this strength and grace,
effort and ease.

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And we'll keep
this practice going.

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As we inhale
reach the fingertips

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all the way up and overhead.

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Exhale, bend the elbows,
lift the chest.

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Inhale, reach to the sky again.

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Exhale, Forward Fold 
all the way down.

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Follow your breath.

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Inhale, we lift up halfway,

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gaze straight down
or slightly ahead.

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Lots of length in
the back of the neck.

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And exhale, soften and bow.

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Good, root to rise.
Bring it back up.

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Inhale to reach for the sky.

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And exhale, hands to heart.

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Close your eyes.

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Take a deep breath in.

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Strong connection to
the breath and body here

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as you breathe out.

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And then fingertips
go down to come up.

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Big breath, big stretch,
reach for the sky.

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Draw the
shoulder blades together,

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bend the elbows as you exhale,
thumbs back, pinkies forward,

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lift your heart.

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Good, inhale, reach it back up.

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And exhale, Forward Fold all
the way down, nice and easy.

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Inhale, lift up halfway,
long neck.

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Exhale, soften
and fold back inward.

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Good, bend the knees.

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Plant the palms,
step the left foot back.

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Just the left foot.

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Lower the left
knee to the earth.

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Good, inhale, reach for the sky.

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Exhale, bend the elbows,
lift your chest.

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Maybe look up.

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Good, inhale rise back up.

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Fingertips reach.

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And exhale, slow and steady,

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come back to
your nice low lunge.

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From here lift the back knee.

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Step the right foot back.

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Inhale to look forward,
shift forward.

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Exhale all the way
down to your belly.

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Plant the hands.

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So you can draw the hands
in line with the rib cage.

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Maybe you play with bringing
the fingertips off the mat.

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Follow your breath.
Inhale, rise up, Cobra.

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Take it easy to start.

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And then exhale,
soften and fold back down.

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Curl the toes under, inhale in.

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Exhale, Plank Pose.

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So navel draws up to
the spine as you rise up.

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Inhale in again.

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Exhale, Downward Facing Dog.

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Take a couple breaths here.

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Claw through the fingertips.

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Soften through
the skin of the face.

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Alright, from here,
nice and easy,

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step the left foot all
the way up into your lunge,

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lower the right knee down.

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On your next breath in,
sweep the fingertips

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forward, up and back.

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Exhale, bend the elbows,
navel draws in and up.

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Thumbs back, pinkies forward.

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Good, inhale,
reach for the sky again.

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And exhale, slow and steady,

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bring it back down to the earth.

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Lift the back knee.

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Step the left
toes back, Plank Pose.

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Inhale in deeply.

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Exhale, slowly
lower to the belly.

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Inhale, lift up Cobra.

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Exhale to soften and fold.

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Curl the toes under,
press up to all fours or Plank.

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And then send it up and
back Downward Facing Dog.

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So nice
refreshing breaths in here.

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Start to lean in.

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Focus on the
sound of your breath.

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Trust that you are exactly
where you were supposed to be.

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If you need to take
breaks at any time, own it.

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Right, use it.

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Keep breathing.

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When you're ready,
bend the knees generously.

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Send the hip creases
up towards the sky.

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Really reach 'em up.

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Then carve a line with the nose 
and look forward, inhale.

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Exhale, make your 
way to the top.

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Big inhale lifts you up halfway.

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Exhale to soften and fold.

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Root to rise here.

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Inhale, reach for the sky.

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And exhale, hands to heart.

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Close your eyes.
Observe the breath.

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Notice how you feel.

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Then soft bend in the knees here.

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Fingertips, go down.

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Here we go, inhale, reach it up.

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Big breath, big gesture,
big stretch.

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Good, exhale, 
Forward Fold all the way down.

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Inhale, halfway lift.

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Exhale to soften and fold.
Step the left foot back.

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This time back knee
lowered or lifted, your choice.

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We inhale, fingertips sweep
all the way up towards the sky.

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Good, exhale,
bend the elbows again.

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Lift the chest, heart up 
towards the heavens.

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Good, inhale reach,
head over heart,

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heart over pelvis again.

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Then exhale, we come
all the way back down.

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On your next inhale,

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we twist right fingertips 
up towards the sky.

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And exhale, bring it back down.

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Beautiful.

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Plant the palms, 
step the right foot back.

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Inhale, shift forward,
look forward.

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Exhale, belly to Cobra or
Chaturanga to Upward Facing Dog.

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Use your inhale
to open your heart.

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And use your exhale, 
that contraction of the navel,

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to slowly make your way
back to Downward Facing Dog.

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Good, on your next inhale

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gently step the left
foot all the way up.

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Back knee lowered 
or lifted, your choice.

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Inhale, sweep the fingertips

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all the way up
towards the heavens.

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Exhale, bend the elbows

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as you lift your
sternum up towards the sky.

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Good, inhale, 
tuck the chin slightly.

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Reach back up, Crescent
Lunge or High Lunge rather.

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And then exhale, slow and
steady all the way back down

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into your twist.

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Inhale, left fingertips
up towards the sky, stretch.

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And exhale, slow and
steady left hand to the earth.

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Step the left toes back here.

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Plank Pose.

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Find a softness here if you can.

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Just trust a little
improvised movement here

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as you maybe shift the
hips a little left to right.

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So we're not doing
those hip dips again.

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This is something else.
Just see what happens.

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And if you find that
it's in your repertoire today

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00:15:02,550 --> 00:15:04,820
to maybe turn
onto the outer edges,

260
00:15:04,820 --> 00:15:07,250
inner arch of the
foot like we did before,

261
00:15:07,250 --> 00:15:09,192
you might give it a try.

262
00:15:13,100 --> 00:15:15,100
And if you've already
collapsed to your belly,

263
00:15:15,100 --> 00:15:16,210
we're gonna meet you there now.

264
00:15:16,210 --> 00:15:19,640
So nice and easy belly
all the way to the earth.

265
00:15:19,640 --> 00:15:22,400
Good, inhale, Cobra.

266
00:15:22,400 --> 00:15:25,290
And exhale to
soften and release.

267
00:15:25,290 --> 00:15:26,640
Curl the toes under.

268
00:15:26,640 --> 00:15:29,470
Press up to Plank or all fours.

269
00:15:29,470 --> 00:15:31,540
And Downward Facing Dog.

270
00:15:31,540 --> 00:15:34,090
Upper arm bones are
externally rotating.

271
00:15:34,090 --> 00:15:37,610
Inner thighs are
internally rotating.

272
00:15:37,610 --> 00:15:40,846
Breathing nice wide
lateral breaths here.

273
00:15:43,240 --> 00:15:44,770
Good. Bend the knees generously.

274
00:15:44,770 --> 00:15:46,530
Lift the hip creases up high.

275
00:15:46,530 --> 00:15:49,097
Inhale, carve a line
with the nose, look forward.

276
00:15:49,097 --> 00:15:51,533
And exhale, 
make your way to the top.

277
00:15:52,910 --> 00:15:54,730
Good, inhale, halfway lift.

278
00:15:54,730 --> 00:15:58,080
This time with airplane arms 
open the chest, look forward.

279
00:15:58,080 --> 00:16:01,750
And exhale, Forward Fold 
all the way back down.

280
00:16:01,750 --> 00:16:04,210
Root to rise here.
Inhale, reach for the sky.

281
00:16:04,210 --> 00:16:07,070
Big breath, big stretch,
catch something,

282
00:16:07,070 --> 00:16:08,950
a little magic overhead,
a little star,

283
00:16:08,950 --> 00:16:10,130
and then bring it back down,

284
00:16:10,130 --> 00:16:13,350
palms pressing
together at the heart space.

285
00:16:13,350 --> 00:16:14,860
Close your eyes.

286
00:16:14,860 --> 00:16:18,783
Pause, observe.
Listen to your breath.

287
00:16:34,390 --> 00:16:36,150
Alright, check it out.

288
00:16:36,150 --> 00:16:41,100
For this next
beat of our practice,

289
00:16:41,100 --> 00:16:43,160
I'd like to, let's bring
the hands to the waistline

290
00:16:43,160 --> 00:16:44,290
for a little stability.

291
00:16:44,290 --> 00:16:46,470
I'd like to invite you
to keep your focus out

292
00:16:46,470 --> 00:16:47,950
or even looking at me,

293
00:16:47,950 --> 00:16:49,550
but don't look down,
my darlings,

294
00:16:49,550 --> 00:16:51,310
unless you absolutely have to.

295
00:16:51,310 --> 00:16:53,470
Trust that the ground is
there behind you, right?

296
00:16:53,470 --> 00:16:54,970
We know that it's there.

297
00:16:54,970 --> 00:16:59,030
We've stepped back so
many times into these lunges.

298
00:16:59,030 --> 00:17:04,210
So trust. We're building this
360 awareness of our exterior,

299
00:17:04,210 --> 00:17:06,670
but we're doing it
from the inside out, right?

300
00:17:06,670 --> 00:17:09,970
So just a little practice,
a little training.

301
00:17:09,970 --> 00:17:11,720
Lift the heart.

302
00:17:11,720 --> 00:17:14,520
Find your Mountain Pose
with the hands on the waistline.

303
00:17:15,390 --> 00:17:16,890
Deep breath in.

304
00:17:16,890 --> 00:17:20,820
Exhale. No need to look back
unless you absolutely have to.

305
00:17:20,820 --> 00:17:22,510
Nice and easy, 
trust the ground is there.

306
00:17:22,510 --> 00:17:24,990
We're gonna lift the left
knee up on our marionette string

307
00:17:24,990 --> 00:17:25,970
as we've been doing,

308
00:17:25,970 --> 00:17:27,790
and then we're
gonna slowly step it

309
00:17:27,790 --> 00:17:30,140
all the way back into a lunge.

310
00:17:30,140 --> 00:17:34,020
If we get here and we find that
squeezing the thighs together

311
00:17:34,020 --> 00:17:36,340
is not enough to feel stable,

312
00:17:36,340 --> 00:17:38,520
then we can lower
onto this back knee.

313
00:17:38,520 --> 00:17:39,880
Super awesome.

314
00:17:39,880 --> 00:17:41,560
Otherwise, we're here.

315
00:17:43,150 --> 00:17:44,040
Good.

316
00:17:44,040 --> 00:17:46,240
If you have the back knee lifted,
bend it for a second.

317
00:17:46,240 --> 00:17:47,640
Get your center underneath you.

318
00:17:47,640 --> 00:17:51,190
Feel that power, 
that strength in the legs.

319
00:17:51,190 --> 00:17:52,210
And then here we go again

320
00:17:52,210 --> 00:17:54,420
reaching the fingertips 
forward, up, and back.

321
00:17:54,420 --> 00:17:56,090
Careful that you're
not too narrow here.

322
00:17:56,090 --> 00:17:58,210
Lots of space in the shoulders.

323
00:17:58,210 --> 00:18:00,470
Thumbs back, pinkies forward.

324
00:18:00,470 --> 00:18:01,480
Great, inhale in again.

325
00:18:01,480 --> 00:18:04,660
Imagine someone's just
gently pulling your fingers

326
00:18:04,660 --> 00:18:05,493
or your wrists up.

327
00:18:05,493 --> 00:18:08,820
So we have lots of
space between the waistline

328
00:18:08,820 --> 00:18:10,690
and the shoulder girdle.

329
00:18:10,690 --> 00:18:13,890
And then we'll bend 
the elbows, lift the chest.

330
00:18:13,890 --> 00:18:16,630
Slowly squeezing the
shoulder blades together.

331
00:18:16,630 --> 00:18:18,630
Now pause here and breathe.

332
00:18:18,630 --> 00:18:20,440
Neck is nice and long.

333
00:18:20,440 --> 00:18:23,060
We've done a lot
of beautiful work

334
00:18:23,060 --> 00:18:25,430
not crunching the
back of the neck,

335
00:18:25,430 --> 00:18:28,980
but keeping the neck
in beautiful extension

336
00:18:28,980 --> 00:18:31,100
of the rest of the spine.

337
00:18:31,100 --> 00:18:33,580
Squeeze the inner
thighs to the midline.

338
00:18:33,580 --> 00:18:35,210
Breathe wide here.

339
00:18:35,210 --> 00:18:37,150
You got it. 
This is challenging.

340
00:18:37,150 --> 00:18:39,670
Find that breath
in the back body.

341
00:18:39,670 --> 00:18:41,650
What? Okay, inhale,
reach for the sky.

342
00:18:41,650 --> 00:18:42,850
Stay here.

343
00:18:42,850 --> 00:18:46,040
Exhale, left fingertips forward,
right fingertips back.

344
00:18:46,040 --> 00:18:50,084
Again, it's okay to gently
come onto the left knee here.

345
00:18:51,780 --> 00:18:53,530
You got this.

346
00:18:53,530 --> 00:18:54,900
Right fingertips down.

347
00:18:54,900 --> 00:18:56,020
Left fingertips up.

348
00:18:56,020 --> 00:18:58,400
Big stretch, inhale in.

349
00:18:58,400 --> 00:18:59,790
Then exhale,
we're gonna cartwheel

350
00:18:59,790 --> 00:19:02,070
all the way back
down to our lunge.

351
00:19:02,070 --> 00:19:04,770
Beautiful. Step the 
back foot up to meet the front.

352
00:19:04,770 --> 00:19:07,060
Inhale, halfway lift 
to rinse it out.

353
00:19:07,060 --> 00:19:09,390
Exhale, soften and fold.

354
00:19:09,390 --> 00:19:10,640
Root to rise here.

355
00:19:10,640 --> 00:19:13,453
Inhale, reach for the sky. 
Maybe hook the thumbs.

356
00:19:14,410 --> 00:19:16,775
And then exhale, hands to heart.

357
00:19:18,230 --> 00:19:20,688
Take a second. Observe.

358
00:19:21,770 --> 00:19:26,130
Trust that you are exactly
where you are supposed to be.

359
00:19:26,130 --> 00:19:27,910
No one said it was gonna be easy

360
00:19:27,910 --> 00:19:31,294
showing up for
this type of work.

361
00:19:33,020 --> 00:19:34,910
But when we really
trust the process,

362
00:19:34,910 --> 00:19:37,580
trust that it's valuable,

363
00:19:37,580 --> 00:19:42,040
trust that the mere fact
that we're coming to the mat

364
00:19:42,040 --> 00:19:44,388
with intention

365
00:19:46,400 --> 00:19:49,620
to be with our breath,
slow down our heart rate,

366
00:19:49,620 --> 00:19:51,703
to uncover our hidden truth,

367
00:19:52,590 --> 00:19:54,256
dude, so good.
Okay, here we go.

368
00:19:54,256 --> 00:19:57,010
Hands the waistline again.
Trust that that ground is there.

369
00:19:57,010 --> 00:19:58,750
You got this. Mountain Pose.

370
00:19:58,750 --> 00:20:00,760
Stand up nice and tall.

371
00:20:00,760 --> 00:20:03,973
Inhale in, lift the right knee
up on your marionette string.

372
00:20:05,340 --> 00:20:08,290
And then slowly step
it back nice and easy

373
00:20:08,290 --> 00:20:09,720
into your high lunge.

374
00:20:09,720 --> 00:20:11,770
You can always bring
that back knee down.

375
00:20:13,010 --> 00:20:15,347
Great. If the knee is lifted,
bend it just a bit.

376
00:20:15,347 --> 00:20:17,040
Get your center underneath you.

377
00:20:17,040 --> 00:20:18,940
Find that connection,

378
00:20:18,940 --> 00:20:20,300
that lift through 
the front body,

379
00:20:20,300 --> 00:20:22,120
that grounding
through the back body.

380
00:20:22,120 --> 00:20:25,160
Pull the elbows back
a bit here. Breathe.

381
00:20:25,160 --> 00:20:26,700
Start to straighten
the back leg again.

382
00:20:26,700 --> 00:20:30,220
As you inhale, reach the
fingertips all the way up.

383
00:20:32,620 --> 00:20:35,820
So in the static hold, 
it's really never static, right?

384
00:20:35,820 --> 00:20:38,550
Because the breath is
actually getting a chance

385
00:20:38,550 --> 00:20:42,420
to be the star of the show,
the prima ballerina.

386
00:20:42,420 --> 00:20:43,890
So we're here,

387
00:20:43,890 --> 00:20:45,940
and when you're ready,
we're gonna bend the elbows.

388
00:20:45,940 --> 00:20:48,100
Draw the
shoulder blades together,

389
00:20:48,100 --> 00:20:50,530
lifting the heart,
a backbend here.

390
00:20:50,530 --> 00:20:51,890
Wow.

391
00:20:51,890 --> 00:20:54,330
Grounding through all four
corners of the front foot,

392
00:20:54,330 --> 00:20:56,050
and we breathe.

393
00:20:56,050 --> 00:20:58,870
We practice nice
wide lateral breath,

394
00:20:58,870 --> 00:21:02,770
breathing down as you inhale.

395
00:21:02,770 --> 00:21:05,545
Keeping a nice long
neck as you exhale.

396
00:21:08,840 --> 00:21:11,900
You got this, squeeze the inner 
thighs towards the midline.

397
00:21:11,900 --> 00:21:14,060
Hug those low ribs in.

398
00:21:14,060 --> 00:21:15,320
Spread the fingertips.

399
00:21:15,320 --> 00:21:17,883
Notice what it feels
like to be alive today.

400
00:21:18,750 --> 00:21:21,563
Sweet, and then inhale,
reach all the way up.

401
00:21:22,470 --> 00:21:23,700
And exhale, here we go.

402
00:21:23,700 --> 00:21:26,180
Left fingertips back,
right fingertips forward.

403
00:21:26,180 --> 00:21:28,203
Pull that left hip crease back.

404
00:21:29,290 --> 00:21:31,620
Think of all those beautiful 
twists you've been doing.

405
00:21:31,620 --> 00:21:34,580
Such a wonderful 
gift for the spine.

406
00:21:34,580 --> 00:21:36,280
Draw your navel in and up.

407
00:21:36,280 --> 00:21:38,700
You got this. 
Left fingertips go down.

408
00:21:38,700 --> 00:21:40,340
Right fingertips reach up.

409
00:21:40,340 --> 00:21:43,081
Big breath, big stretch here.

410
00:21:44,040 --> 00:21:47,950
And then slowly cartwheeling
all the way back down.

411
00:21:47,950 --> 00:21:51,050
Rock the back foot
up to meet the front.

412
00:21:51,050 --> 00:21:52,821
Forward Fold.

413
00:21:53,670 --> 00:21:56,713
Now inhale, halfway lift,
your version.

414
00:21:57,950 --> 00:22:02,623
Exhale to soften and
fold everything back in.

415
00:22:04,170 --> 00:22:05,440
Lovely.

416
00:22:05,440 --> 00:22:07,120
Fingertips come on the mat here.

417
00:22:07,120 --> 00:22:08,360
We're gonna bend
the knees so much

418
00:22:08,360 --> 00:22:11,823
so that we come
down into a low crouch.

419
00:22:12,700 --> 00:22:14,230
Walk the fingertips forward.

420
00:22:14,230 --> 00:22:16,050
Inhale to look forward.

421
00:22:16,050 --> 00:22:17,958
Exhale to bow the head.

422
00:22:19,090 --> 00:22:20,120
Breathing deep here.

423
00:22:20,120 --> 00:22:23,139
Try to press
into your pinky toe.

424
00:22:29,250 --> 00:22:31,070
Nice, then drop the heels.

425
00:22:31,070 --> 00:22:34,440
Lift the hips up high,
Forward Fold.

426
00:22:34,440 --> 00:22:36,060
Root to rise here.

427
00:22:36,060 --> 00:22:37,483
Big breath in as you
ground through the feet.

428
00:22:37,483 --> 00:22:39,240
Squeeze the legs,
send the fingertips

429
00:22:39,240 --> 00:22:41,200
all the way up towards the sky.

430
00:22:41,200 --> 00:22:45,290
Catch a star and bring
it all the way back down

431
00:22:45,290 --> 00:22:48,420
toward your heart.

432
00:22:48,420 --> 00:22:51,585
Close your eyes
or soften your gaze.

433
00:22:53,060 --> 00:22:54,529
And listen.

434
00:23:06,110 --> 00:23:09,240
Alright, fingertips are
gonna come down left to right.

435
00:23:09,240 --> 00:23:11,487
You might take a little
step back, but don't look down.

436
00:23:11,487 --> 00:23:13,480
You can even bring 
a little attitude to it.

437
00:23:13,480 --> 00:23:16,300
I will demo this again.

438
00:23:16,300 --> 00:23:19,303
You can just step
back without looking.

439
00:23:20,180 --> 00:23:21,410
And I'll just do
it one more time.

440
00:23:21,410 --> 00:23:23,420
When you just step back,

441
00:23:23,420 --> 00:23:27,510
and you're like, 
"I have all of my awareness

442
00:23:27,510 --> 00:23:30,060
"or my willingness to
have self-awareness."

443
00:23:30,060 --> 00:23:33,130
And it really does bring a
little magic to your energy.

444
00:23:33,130 --> 00:23:35,610
Right? It's like when
someone walks in a room

445
00:23:35,610 --> 00:23:37,943
with kind of awareness,
you're like, ooh.

446
00:23:39,550 --> 00:23:43,540
So here we go. (laughs)

447
00:23:43,540 --> 00:23:45,990
Let's do it one more time.
Step back up.

448
00:23:45,990 --> 00:23:46,823
And then here you go.

449
00:23:46,823 --> 00:23:50,883
Just step back
without looking down.

450
00:23:52,020 --> 00:23:53,170
And if you're
not able to do this,

451
00:23:53,170 --> 00:23:54,720
you're gonna do
your version of that.

452
00:23:54,720 --> 00:23:57,230
And you're just
gonna embody it fully

453
00:23:57,230 --> 00:24:00,640
and trust that you're exactly
where you are supposed to be.

454
00:24:00,640 --> 00:24:02,720
Mountain Pose.

455
00:24:02,720 --> 00:24:04,520
Shift your weight
to the right foot.

456
00:24:05,390 --> 00:24:07,750
Slow marionette string
lifts the left foot up.

457
00:24:07,750 --> 00:24:11,510
We're gonna interlace the
fingertips around the shin here.

458
00:24:12,890 --> 00:24:13,990
Beautiful.

459
00:24:13,990 --> 00:24:17,150
Now we're gonna bring the
right thumb back to the sternum,

460
00:24:17,150 --> 00:24:18,470
a little half prayer.

461
00:24:18,470 --> 00:24:21,560
And then we're gonna slide
the left hand down to the ankle.

462
00:24:21,560 --> 00:24:23,330
We've been here before.
Nice quad stretch.

463
00:24:23,330 --> 00:24:24,620
We're gonna flip it back.

464
00:24:24,620 --> 00:24:27,430
Squeeze the left knee
in towards the midline,

465
00:24:27,430 --> 00:24:29,810
and we're hugging
everything in towards center,

466
00:24:29,810 --> 00:24:32,180
not collapsing
into the right hip.

467
00:24:32,180 --> 00:24:33,860
Now you might just stay here.

468
00:24:33,860 --> 00:24:35,550
We can even use 
a piece of furniture

469
00:24:35,550 --> 00:24:39,350
or a wall to work here,

470
00:24:39,350 --> 00:24:42,480
or we might 
flip the left hand

471
00:24:42,480 --> 00:24:44,680
around to the left arch.

472
00:24:44,680 --> 00:24:46,073
Keep squeezing the knee in.

473
00:24:47,020 --> 00:24:49,880
And then take that right
hand that's on the furniture

474
00:24:49,880 --> 00:24:51,380
or maybe on the heart,

475
00:24:51,380 --> 00:24:53,960
and we might just play
with extending it outward,

476
00:24:53,960 --> 00:24:54,937
palm face up.

477
00:24:54,937 --> 00:24:59,343
And you can always
return to your base.

478
00:25:00,830 --> 00:25:02,260
And then we'll start to kick out

479
00:25:02,260 --> 00:25:05,040
perhaps through that left foot,

480
00:25:05,040 --> 00:25:07,910
finding that lift up
through the center line,

481
00:25:07,910 --> 00:25:09,640
lift up through
the pelvic floor.

482
00:25:09,640 --> 00:25:10,880
So we'll kick out.

483
00:25:10,880 --> 00:25:14,060
We're opening up through
the left chest of course.

484
00:25:14,060 --> 00:25:15,640
Neck is nice and long.

485
00:25:15,640 --> 00:25:18,350
Soft bend in that standing leg.

486
00:25:18,350 --> 00:25:20,089
Breathing deep.

487
00:25:21,290 --> 00:25:22,720
Now find your focal point.

488
00:25:22,720 --> 00:25:26,570
Find your Drishti as
you come into a Dancer Pose

489
00:25:26,570 --> 00:25:28,435
or a Standing Bow.

490
00:25:29,600 --> 00:25:32,220
If you fall,
just come back to it,

491
00:25:32,220 --> 00:25:34,186
hugging those low ribs in.

492
00:25:37,013 --> 00:25:39,560
And then wherever
you are, inhale in,

493
00:25:39,560 --> 00:25:42,810
embody it fully, and
then exhale, slowly release.

494
00:25:42,810 --> 00:25:43,643
Check it out.

495
00:25:43,643 --> 00:25:47,280
Right arm over the left as
you stand lower body in Mountain,

496
00:25:47,280 --> 00:25:49,300
upper body
giving yourself a hug,

497
00:25:49,300 --> 00:25:52,460
an embrace like, 
"Dude, you tried.

498
00:25:52,460 --> 00:25:54,680
"It was awesome." (laughs)

499
00:25:54,680 --> 00:25:56,880
Balancing postures do not lie.

500
00:25:56,880 --> 00:25:59,840
Trust that you're exactly
where you're supposed to be.

501
00:25:59,840 --> 00:26:03,310
Okay, left side, and then we'll
bring it down to the ground,

502
00:26:03,310 --> 00:26:05,641
chill it out, and call it a day.

503
00:26:06,600 --> 00:26:08,165
Whenever you're ready.

504
00:26:09,760 --> 00:26:11,860
Marionette string
lifts the right knee up.

505
00:26:12,710 --> 00:26:14,580
Stay focused here.

506
00:26:14,580 --> 00:26:16,270
Nice and easy,
control your breath

507
00:26:16,270 --> 00:26:17,880
as we interlace the fingertips

508
00:26:17,880 --> 00:26:19,920
and squeeze the right
knee all the way up and in.

509
00:26:19,920 --> 00:26:22,580
Press away from the
earth with that standing leg.

510
00:26:22,580 --> 00:26:25,085
So find your foundation here.

511
00:26:25,085 --> 00:26:26,900
And then bring the
left thumb to the sternum,

512
00:26:26,900 --> 00:26:30,660
slide the right hand
to that right ankle,

513
00:26:30,660 --> 00:26:34,550
kick the foot back and squeeze
the right knee into center.

514
00:26:34,550 --> 00:26:37,447
So press out of 
that standing leg.

515
00:26:38,780 --> 00:26:39,780
Ground.

516
00:26:39,780 --> 00:26:41,720
And then when you feel ready,

517
00:26:41,720 --> 00:26:45,040
you might flip the
right to the right arch.

518
00:26:45,040 --> 00:26:47,510
Keep squeezing
the right knee in.

519
00:26:47,510 --> 00:26:48,350
Inhale in.

520
00:26:48,350 --> 00:26:52,760
Exhale, maybe you send that
left arm out, palm face up,

521
00:26:52,760 --> 00:26:56,180
and maybe we slowly start
to kick the right foot out.

522
00:26:56,180 --> 00:26:58,080
Nice and easy.

523
00:26:58,080 --> 00:27:01,220
Working from the ground up here.

524
00:27:01,220 --> 00:27:03,835
Soft bend in that standing leg.

525
00:27:05,790 --> 00:27:08,889
Shoulders relaxing
away from the ears.

526
00:27:09,810 --> 00:27:11,210
A full body experience.

527
00:27:11,210 --> 00:27:13,920
And if you fall out of it,
just come right back to it.

528
00:27:13,920 --> 00:27:15,289
All good.

529
00:27:16,310 --> 00:27:20,600
Trusting where you
are in the process,

530
00:27:20,600 --> 00:27:23,741
where you are on the path.

531
00:27:28,940 --> 00:27:31,540
Careful not to hold your breath.

532
00:27:31,540 --> 00:27:36,100
Don't forget the name
of this (laughs) journey.

533
00:27:41,567 --> 00:27:44,180
And then let's all take one
more deep breath in together.

534
00:27:44,180 --> 00:27:47,470
Fully embody the
posture wherever you are.

535
00:27:47,470 --> 00:27:50,580
And then slow and
best you can with control,

536
00:27:50,580 --> 00:27:52,320
bring it back.
Lower body's in Mountain.

537
00:27:52,320 --> 00:27:55,220
Upper body is gonna
come into an embrace.

538
00:27:55,220 --> 00:27:57,240
So left arm over
the right this time.

539
00:27:57,240 --> 00:27:59,140
Give yourself a big hug.

540
00:27:59,140 --> 00:28:00,800
Dig down into the heels.

541
00:28:00,800 --> 00:28:02,330
Lengthen down
through the tailbone.

542
00:28:02,330 --> 00:28:04,620
Should feel
yummy in the low back.

543
00:28:08,080 --> 00:28:09,450
Then release.

544
00:28:09,450 --> 00:28:13,203
Without looking down,
step to the top of your mat.

545
00:28:15,770 --> 00:28:17,270
And inhale, reach for the sky.

546
00:28:18,490 --> 00:28:21,250
Exhale, Forward Fold.

547
00:28:21,250 --> 00:28:23,940
Last time, inhale halfway lift.

548
00:28:23,940 --> 00:28:25,833
Airplane arms optional.

549
00:28:26,800 --> 00:28:29,190
Exhale to let everything go.

550
00:28:29,190 --> 00:28:31,644
Walk the feet as
wide as your yoga mat.

551
00:28:35,470 --> 00:28:38,170
Toes spill off the edge,
fingertips on the earth,

552
00:28:38,170 --> 00:28:39,070
and slow and steady,

553
00:28:39,070 --> 00:28:41,430
we're gonna drop our
center down in space.

554
00:28:41,430 --> 00:28:43,900
Come into a squat.

555
00:28:43,900 --> 00:28:47,790
Alright, if the heels come
up here, go ahead and let them.

556
00:28:47,790 --> 00:28:49,770
We're working with
the opposition here,

557
00:28:49,770 --> 00:28:51,690
lifting up
through the front body,

558
00:28:51,690 --> 00:28:53,662
grounding through the back body.

559
00:28:55,910 --> 00:28:58,080
So take a second.
Find your foundation,

560
00:28:58,080 --> 00:29:00,690
adjusting the feet 
if you need to,

561
00:29:00,690 --> 00:29:03,040
and then we'll keep the
fingertips on the ground,

562
00:29:03,040 --> 00:29:06,220
or we'll bring the
palms together at the heart.

563
00:29:06,220 --> 00:29:09,070
Now press the
elbows into the legs.

564
00:29:09,070 --> 00:29:12,630
Squeeze the legs
into the elbows.

565
00:29:12,630 --> 00:29:14,411
Find that connection.

566
00:29:15,720 --> 00:29:16,860
Then stay here

567
00:29:16,860 --> 00:29:18,650
or you might start
to shift your weight

568
00:29:18,650 --> 00:29:20,686
forward onto the hands.

569
00:29:22,760 --> 00:29:26,040
Lifting the heels, walking
the toes in towards center,

570
00:29:26,040 --> 00:29:28,773
just a little Crow practice.

571
00:29:29,800 --> 00:29:33,580
Under the umbrella of trust,
just trusting the process.

572
00:29:33,580 --> 00:29:35,650
Don't worry about
hitting that shape.

573
00:29:35,650 --> 00:29:37,830
So reminder, 
our gaze is forward.

574
00:29:37,830 --> 00:29:40,067
We're moving from center.

575
00:29:41,040 --> 00:29:44,260
Shoulder blades
drawing in and together.

576
00:29:44,260 --> 00:29:47,700
We have this external
rotation in the upper arm bone,

577
00:29:47,700 --> 00:29:51,260
and then maybe
one toe lifts off,

578
00:29:51,260 --> 00:29:52,700
and then the other.

579
00:29:52,700 --> 00:29:54,320
Maybe not today.

580
00:29:54,320 --> 00:29:56,080
Just trusting that you are

581
00:29:56,080 --> 00:30:00,370
exactly where you're
supposed to be in this process.

582
00:30:00,370 --> 00:30:02,268
Listening to your breath.

583
00:30:05,000 --> 00:30:09,800
And after you play for a
minute or two, or zero. (laughs)

584
00:30:09,800 --> 00:30:12,610
You're like, "No, thanks. 
Not today." That's great.

585
00:30:12,610 --> 00:30:15,020
We're gonna slowly
come out of the squat.

586
00:30:15,020 --> 00:30:18,920
So if your feet aren't together
in the center of your mat,

587
00:30:18,920 --> 00:30:20,550
walk them to the center,

588
00:30:20,550 --> 00:30:23,600
and then use 
your hands, your paws,

589
00:30:23,600 --> 00:30:27,420
to slowly come to a seat.

590
00:30:27,420 --> 00:30:29,850
From here, we'll inhale,
reach for the sky,

591
00:30:29,850 --> 00:30:32,592
and exhale, 
send the heart forward,

592
00:30:32,592 --> 00:30:34,050
reaching for the toes.

593
00:30:34,050 --> 00:30:35,950
Now, don't get too bummed out

594
00:30:35,950 --> 00:30:38,680
if your hands don't
come near your toes.

595
00:30:38,680 --> 00:30:40,880
Do you know how
crazy that is anyway?

596
00:30:40,880 --> 00:30:42,900
So honor your body.

597
00:30:42,900 --> 00:30:44,810
Trust that you're exactly
where you're supposed to be,

598
00:30:44,810 --> 00:30:49,320
and wherever your hands land,
enjoy the present moment.

599
00:30:49,320 --> 00:30:51,240
Maybe tomorrow
they'll go a little further.

600
00:30:51,240 --> 00:30:53,800
Maybe if you keep
your home practice up,

601
00:30:53,800 --> 00:30:56,530
which is really
what this is all about,

602
00:30:56,530 --> 00:30:58,100
an invitation to do just that,

603
00:30:58,100 --> 00:31:00,410
maybe one day
you grab the ankles.

604
00:31:00,410 --> 00:31:02,360
One day you grab the big toes.

605
00:31:02,360 --> 00:31:04,910
Maybe one day you grab
the outer edges of the feet.

606
00:31:07,960 --> 00:31:11,410
There's this acceptance
in the celebration, right,

607
00:31:11,410 --> 00:31:14,310
of just trusting
that you're exactly

608
00:31:14,310 --> 00:31:16,399
where you're supposed to be.

609
00:31:20,000 --> 00:31:23,980
And when I keep showing
up to connect to myself

610
00:31:23,980 --> 00:31:27,460
and stay curious
about my hidden truth,

611
00:31:27,460 --> 00:31:29,730
I actually started
to really believe that.

612
00:31:29,730 --> 00:31:32,123
Like I am exactly
where I'm supposed to be.

613
00:31:34,180 --> 00:31:35,580
Alright, take
another moment here.

614
00:31:35,580 --> 00:31:38,189
Make sure to relax the
weight of the head over.

615
00:31:42,207 --> 00:31:45,530
And then from the
base of the spine,

616
00:31:45,530 --> 00:31:46,910
find that little connection.

617
00:31:46,910 --> 00:31:48,810
Maybe even you lift up.

618
00:31:48,810 --> 00:31:50,880
It's a little
kegel action there.

619
00:31:50,880 --> 00:31:53,040
And we slowly,
from the root chakra,

620
00:31:53,040 --> 00:31:57,520
we travel all the way
up this super highway,

621
00:31:57,520 --> 00:31:58,400
all the way up the spine.

622
00:31:58,400 --> 00:32:01,310
You can soften through the
feet here now and the toes,

623
00:32:01,310 --> 00:32:02,563
and we rise up.

624
00:32:03,540 --> 00:32:04,680
Gorgeous.

625
00:32:04,680 --> 00:32:07,849
Come to flat back
from here nice and easy.

626
00:32:10,399 --> 00:32:12,580
(humming)

627
00:32:12,580 --> 00:32:15,730
Great, we're gonna hug
the knees up to the chest.

628
00:32:15,730 --> 00:32:18,200
and then rock them
over to the right side.

629
00:32:18,200 --> 00:32:19,660
Cactus arms here.

630
00:32:19,660 --> 00:32:21,027
Breathe.

631
00:32:22,460 --> 00:32:26,677
Maybe turning onto the
left ear if it feels right.

632
00:32:29,460 --> 00:32:32,932
And then slowly through center,
take it to the other side.

633
00:32:36,320 --> 00:32:38,978
Coming onto the right
ear if it feels good.

634
00:32:49,200 --> 00:32:50,033
Inhale in.

635
00:32:50,033 --> 00:32:52,668
Exhale, come back
through to center.

636
00:32:57,260 --> 00:33:01,143
Then slowly extend the
legs out one at a time.

637
00:33:03,180 --> 00:33:05,363
We're gonna
interlace the fingertips,

638
00:33:06,500 --> 00:33:08,210
and then bring the
palms behind the head.

639
00:33:08,210 --> 00:33:11,070
Don't worry, we're not going 
into any core work. (laughs)

640
00:33:11,070 --> 00:33:12,238
We're just relaxing.

641
00:33:12,238 --> 00:33:14,614
I want you to open the legs wide

642
00:33:15,690 --> 00:33:17,100
so they have lots of space

643
00:33:17,100 --> 00:33:18,840
so we're not too bound up here.

644
00:33:18,840 --> 00:33:21,652
Give yourself some
space. Walk the ankles out.

645
00:33:21,652 --> 00:33:22,790
You can extend the thumbs here.

646
00:33:22,790 --> 00:33:24,990
We're gonna give
ourself a little massage

647
00:33:24,990 --> 00:33:26,608
with the thumbs

648
00:33:26,608 --> 00:33:30,740
right into the head, the neck.

649
00:33:30,740 --> 00:33:32,313
You can close your eyes.

650
00:33:33,330 --> 00:33:36,987
Finishing today's practice
with a little self massage.

651
00:33:42,570 --> 00:33:44,960
Again, using the thumbs

652
00:33:44,960 --> 00:33:47,440
to press into the back
of the head, the neck.

653
00:33:47,440 --> 00:33:48,894
Relaxing the jaw.

654
00:33:49,930 --> 00:33:52,915
Starting to allow
your breath to just be

655
00:33:54,840 --> 00:33:59,280
an easy, natural flow.

656
00:33:59,280 --> 00:34:01,074
No technique.

657
00:34:05,450 --> 00:34:09,315
Just nice and
easy organic rhythm.

658
00:34:16,790 --> 00:34:18,240
And then releasing that,

659
00:34:18,240 --> 00:34:21,083
bringing the arms to
rest gently at your sides.

660
00:34:22,660 --> 00:34:27,907
A flash of surrender, 
big, big moment of trust.

661
00:34:30,370 --> 00:34:33,144
Letting go, finding stillness,

662
00:34:34,220 --> 00:34:37,276
the courage to rest.

663
00:34:39,780 --> 00:34:42,390
Just take a moment here
to give yourself permission

664
00:34:42,390 --> 00:34:44,652
to do absolutely nothing.

665
00:34:45,660 --> 00:34:50,274
Trusting that the
benefits of your practice

666
00:34:52,960 --> 00:34:55,439
are there already,

667
00:34:57,070 --> 00:34:59,180
formulating,

668
00:34:59,180 --> 00:35:00,734
talking,

669
00:35:02,100 --> 00:35:03,668
serving.

670
00:35:13,310 --> 00:35:15,640
Relax the weight of
your body completely

671
00:35:15,640 --> 00:35:17,977
and fully into the earth.

672
00:35:39,611 --> 00:35:41,942
Way to show up today.

673
00:35:43,230 --> 00:35:45,423
Way to trust yourself.

674
00:35:48,620 --> 00:35:50,546
Trust your intuition.

675
00:35:51,500 --> 00:35:55,280
Thank you for
trusting me and this practice.

676
00:35:55,280 --> 00:35:57,370
Let's bring the palms together,

677
00:35:57,370 --> 00:35:59,050
thumbs all the way
up to the third eye.

678
00:35:59,050 --> 00:36:02,170
This point of intuition,

679
00:36:02,170 --> 00:36:04,862
the teacher within,
the guide within.

680
00:36:10,750 --> 00:36:13,137
And we'll take a
deep breath in together.

681
00:36:15,237 --> 00:36:19,026
And a nice refreshing
exhale to close the practice.

682
00:36:20,534 --> 00:36:22,510
And we'll whisper

683
00:36:22,510 --> 00:36:24,015
Namaste.

684
00:36:26,456 --> 00:36:31,503
(bright upbeat piano music)