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- What's up everyone?

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Welcome to BREATH,
your 30 day yoga journey.

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It's Day 29,

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Believe.

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Let's get started.

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(bright upbeat piano music)

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Okay, today we're going
to begin lying on our backs.

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So come on down to the ground.

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Welcome back.
Wow, Day 29.

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Can you believe it?

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Benji? Can you
believe it? Oh, yes.

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Come on down to the ground,
let's bring the left hand

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to the heart space, 
the right hand to the belly,

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press into your head.

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Literally physically 
lift your chest up,

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draw the shoulder blades
in and kind of underneath

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your heart space and then
relax the weight of your head,

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neck and
shoulders into the earth.

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Close your eyes my sweet friend.

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Feel the warmth of your
hands on these two wonderful,

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beautiful listening
centers both the belly,

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your center, your guts,
and your heart. Mmm.

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Take a moment here to
just land in your practice.

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And notice how you
feel showing up here today.

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So, not just as in check
in with your body physically

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but how do you feel about the
fact that you're here Day 29?

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What if anything is
resonating with you

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as you step
onto your mat today?

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Do you feel

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proud, excited,

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closer to your truth, 
more like yourself,

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more comfortable
in this experience

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maybe than you 
were in the beginning?

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Do you feel

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more one with your

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growth process, 
your healing process?

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Maybe more united with

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the fact that others are
going through their own growth

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process, healing processes.

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So often we come to the
mat and kind of check in

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with our energy and our body,
but just take a second here.

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As you gently 
deepen the breath to

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notice how you feel about

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showing up for yourself

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like this, in this way.

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Feel the rise of the inhale,

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the gentle
falling of the exhale.

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And the invitation is really

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to me, both simple
and profound today.

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It's really not
about believing in

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the benefits of yoga,
(chuckles) although I do.

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Continue to feel the rise
and the fall of your breath.

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It's not about believing in

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even any one thing 
about this practice or

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Yoga With Adriene or even Benji.

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What it's inviting us

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to spend some time with today

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is that this is an
opportunity for you to recognize

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how time with conscious breath

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and contemplation and
mindful movement can lead us

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toward genuinely
believing in oneself,

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trusting yourself.

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Trusting the quality of
relationship that you continue

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to cultivate with
yourself as you change

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and transform and shed and grow.

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Continuing to feel this wave
of the breath rise and fall.

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We hear it all the time,
"The mat is a mirror."

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So if you like set a
little intention here

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for your practice today.

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Repeat it quietly to yourself.

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And then have faith.

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Have faith in yourself.

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Inhale lots of love in.

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Exhale, lots of love out.

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Start to bend the knees.

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Bring one foot up, 
then the other.

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We're gonna walk the
feet as wide as the yoga mat

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and then bring
the knees into touch.

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Inhale in deeply 
through the nose.

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And exhale out 
through the mouth.

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Inhale in deeply 
through the nose.

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Nice cleansing breath
out through the mouth.

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And now seal the lips, 
inhale in.

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And exhale out.

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Beautiful, we'll reach
the arms up and overhead.

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Big breath, big stretch,
low back lifts.

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We'll hook the thumbs here.

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Beautiful, and then
slowly bring the knees up.

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Wrap the arms around the shins
and rock gently side to side.

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Feel supported
in your back body.

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Inhale in deeply.

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Exhale to rock to one side 
and press up to all fours.

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Or we can start to 
rock and roll up and down

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the length of the spine.

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Eventually coming all
the way to all fours.

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Take it away,
spinal flexion, inhale,

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dropping the belly 
to open the chest

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and looking up
towards the sky today.

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And then exhale, 
rounding through chin to chest.

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Really finding 
that lock in the throat.

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Good, then inhale open
up through the throat.

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Open up through the front line.

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And then exhale,
find that chin lock.

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Open up through the back line.

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Now keep it going with
the sound of your breath.

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Maybe even closing the eyes.

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So in other words, my friends,

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all of these wonderful little
intimate moments you create

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for yourself and with
yourself on your mat,

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I feel like they can lead you

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towards having this
relationship with yourself

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where you really can trust.

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Trust your own intuition, right?

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Trust your truth.

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We're not really looking

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for answers
outside or we're telling

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or having other people 
tell us what to feel

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or think but we're connected
to how we really feel and think.

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Drop the elbows, when you're 
ready, we're gonna walk it

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back to a Puppy Posture.

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A confidence, a faith 
in oneself all supported

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by a daily yoga practice.

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I can really get behind that.

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I speak from experience.

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Puppy Posture, rock the
forehead a little side to side.

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Tailbone really pointing 
up towards the heavens.

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Big heart opener here.

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Now find stillness, 
deep breath in.

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Long breath out.

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Stay here, inhale in.

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And exhale out.

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Keep the hands and the forearms

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where they are as you now
slide your heart through,

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come to Sphinx Pose.

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Digging into the elbows

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pressing into the pubic bone,
tops of the feet.

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Shoulder blades draw together.

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Slowly look past your 
right shoulder, inhale.

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Exhale, come through center.

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Slowly look past 
your left shoulder.

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Beautiful, inhale,
exhale, come back to center.

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Interlace the fingertips here
if you like or keep the hands

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where they are.
Inhale in, curl the toes under.

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Exhale, lift up, Forearm Plank.

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Strong and steady
reaching the heels back.

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Upper arm bones
rotating out so lots of space

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between the ears
and the shoulders.

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Your neck is nice and long.

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Navel draws in and up.

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Activate, activate,
you got this.

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You might drop the
right knee down here.

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Let it kiss the earth
and then lift it back up.

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You might drop the left
knee down let it kiss the earth

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and then lift it back up.

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And one more time, right
knee kisses (kiss imitating)

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and reaching the right heel back

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and then left knee kisses
and reaching the left heel back.

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Good, slowly lower 
all the way down.

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Drag the hands in line with
the rib cage, squeeze the elbows

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into the side body. 
Inhale, lift up Cobra.

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And exhale slow
and steady release

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all the way back down, good.

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Curl the toes under, inhale in.

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Exhale, Plank Pose.

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Inhale in again.

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And exhale, 
Downward Facing Dog.

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Take your dog for
a little walk here.

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Start to really

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lean into the sound of
your breath and the sensation

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in your body.

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And when you're ready,

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go ahead and take it
up to the top of the mat.

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Nice and slow.

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Feet hip width apart
or flush together.

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Let's hang forward here,
grounding through the feet,

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feeling that foot
to earth connection

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and a little goes a long way.

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Slowing down your breath.

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Relaxing through the shoulders
and the neck, the head.

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Again, slow down 
your breath here.

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If you can make 
the breath a little bit longer,

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if you wanna do
the box breath here

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you can count inhaling in
for four, exhaling out for four.

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So you have a lot of
vocabulary to play with

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and to work with.

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Trust the vocabulary, 
trust the integrity that

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you've been
bringing to this practice.

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And have faith.

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When you're ready,
begin to slowly roll it up.

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Now when you come
into your Mountain,

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go ahead and right away,

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reach the fingertips all
the way up and overhead.

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Take a deep breath in,
look up.

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And exhale, Forward
Fold all the way down.

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Listen carefully from here,
slide your right foot behind

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the left and over.
So you're criss-cross here

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and then let the
weight of your head hang.

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You can even find
that chin lock again here,

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shifting into all
four corners of the foot.

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Good and then slowly
micro-bend the knees,

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come back to center.

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And then walk the left foot
or slide the left foot behind.

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Relax the weight 
of the head over.

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And then all the
way back to center.

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Feet together or 
hip width apart.

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Inhale, lift up halfway.

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Exhale to soften and fold.

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Root to rise here, 
inhale, reach for the sky,

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send the fingertips up high.

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And exhale right
back down you go.

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Inhale, halfway lift.

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Nice, beautiful
long neck. Exhale, fold.

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Stay present here, bring
the fingertips to the earth.

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Step the left foot back,
pivot on the back foot.

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Use your left
fingertips reaching forward

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up and back to
come into Warrior II.

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Pull the pinkies back,
front knee is bent.

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Breathe here.

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Head over heart, 
heart over pelvis.

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Back toes are turned in.

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And then straightening
through the front leg,

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reach the right fingertips
all the way up and back.

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Big breath, big stretch,
and cartwheeling

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all the way through

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bending that front
knee back to your lunge.

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Here's our twist,
inhale reach for the sky.

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Breathe into the belly.

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Exhale, bring it back down.

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Listen carefully, step the
back foot up, Pyramid Pose

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or half Pyramid
with the heel lifted.

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Inhale to find extension,
look forward. Long in the spine.

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Exhale to draw the
chin into the chest.

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Beautiful, bend both knees

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kick the left foot 
back out to your lunge.

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Then we'll step the
right foot back, Plank Pose.

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Inhale in nice and slow.

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With control,
exhale to the belly.

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Inhale, rise up Cobra, 
follow your breath.

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As you exhale,
cascade it down.

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Curl the toes
under lift up to Plank.

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And then send the hips up
and back, Downward Facing Dog.

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Bend the knees,
inhale to look forward.

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Exhale to make
your way to the top.

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Have some fun with it.

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Good, on your next inhale,
lift it up halfway.

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Exhale to soften and fold.

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Root to rise here, 
inhale, reach for the sky.

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Big breath, big stretch.

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And then exhale, Forward
Fold all the way back down.

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Nice, we're gonna
slide the left foot.

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Now, first behind the right.

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Forward Fold, breathe here.

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And then back to 
center and then sliding

254
00:15:11,848 --> 00:15:13,981
the right foot behind the left.

255
00:15:15,030 --> 00:15:18,260
Relax the weight of the head,
the shoulders.

256
00:15:18,260 --> 00:15:20,210
Press into all 
four corners of the feet.

257
00:15:20,210 --> 00:15:24,189
So, be mindful of where
you're distributing your weight.

258
00:15:30,360 --> 00:15:32,610
And then slowly
bring it back to center.

259
00:15:32,610 --> 00:15:35,350
Inhale, halfway lift.

260
00:15:35,350 --> 00:15:38,600
Exhale, soften and fold.
Fingertips come to the mat.

261
00:15:38,600 --> 00:15:41,400
We step the right foot back,

262
00:15:41,400 --> 00:15:42,990
pivot on the back foot

263
00:15:42,990 --> 00:15:45,330
and leading with the
right fingertips forward,

264
00:15:45,330 --> 00:15:49,840
up and back 
we rise strong, Warrior II.

265
00:15:49,840 --> 00:15:53,770
Find a focus out
beyond your left fingertips.

266
00:15:53,770 --> 00:15:55,830
And use your breath
to really anchor you

267
00:15:55,830 --> 00:15:58,150
in the present moment here.

268
00:15:58,150 --> 00:16:00,871
Press into the knife
edge and your back foot.

269
00:16:02,060 --> 00:16:03,958
Drop your center.

270
00:16:09,480 --> 00:16:12,677
The power of being 
with the breath.

271
00:16:17,293 --> 00:16:20,100
And just thinking of the
power of being with your breath

272
00:16:20,100 --> 00:16:23,168
in a pose called "Warrior."

273
00:16:24,150 --> 00:16:25,460
Hmmm?

274
00:16:25,460 --> 00:16:26,940
Alright, inhale in.

275
00:16:26,940 --> 00:16:29,150
Exhale, straighten
through that front leg,

276
00:16:29,150 --> 00:16:32,150
lift the left fingertips
all the way up and back.

277
00:16:32,150 --> 00:16:35,900
Big breath, big stretch,
lots of awareness in the neck.

278
00:16:35,900 --> 00:16:38,680
Beautiful, then slowly
cartwheel it all the way

279
00:16:38,680 --> 00:16:41,330
back to your lunge.
Right hand to the earth,

280
00:16:41,330 --> 00:16:44,090
inhale, left fingertips 
up towards the sky.

281
00:16:44,090 --> 00:16:47,120
Big belly breath here.

282
00:16:47,120 --> 00:16:50,030
And slow and steady with
your exhale, slow and steady,

283
00:16:50,030 --> 00:16:51,000
bringing it back.

284
00:16:51,000 --> 00:16:55,360
Good, we'll step the
back foot up halfway.

285
00:16:56,159 --> 00:16:59,290
Aim to draw the
right heel down on the earth

286
00:16:59,290 --> 00:17:01,440
but if it's still lifted here

287
00:17:01,440 --> 00:17:05,530
breathe and be present
with where you are today.

288
00:17:06,850 --> 00:17:08,310
Wherever you are
in that back foot,

289
00:17:08,310 --> 00:17:10,575
everyone inhale, 
lift and lengthen.

290
00:17:10,575 --> 00:17:12,370
Send your gaze forward.

291
00:17:12,370 --> 00:17:15,483
And then exhale, 
find that chin lock, draw it.

292
00:17:19,110 --> 00:17:21,860
Good, bend both knees
kick the right foot back.

293
00:17:21,860 --> 00:17:23,394
Here we go, 
plant the palms,

294
00:17:23,394 --> 00:17:26,320
step the left toes back, 
Plank Pose.

295
00:17:26,320 --> 00:17:28,740
So get the toes in
line with the hips here.

296
00:17:28,740 --> 00:17:30,310
Reach the heels back.

297
00:17:30,310 --> 00:17:32,410
You can work on the
knees here, if you like.

298
00:17:32,410 --> 00:17:33,700
We're gonna hug the low ribs in.

299
00:17:33,700 --> 00:17:36,210
We're gonna slowly,
slowly resist.

300
00:17:36,210 --> 00:17:38,580
So you're gonna try your
best to not move the hips.

301
00:17:38,580 --> 00:17:40,690
You're gonna bring
your left hand and touch

302
00:17:40,690 --> 00:17:43,100
your right shoulder,
try not to move the hips.

303
00:17:43,100 --> 00:17:44,815
And then bring it back down.

304
00:17:45,610 --> 00:17:48,553
And, right fingertips 
to left shoulder.

305
00:17:49,430 --> 00:17:51,460
And bring it back down.

306
00:17:51,460 --> 00:17:53,830
And left to right,

307
00:17:53,830 --> 00:17:55,933
and back down and right to left.

308
00:17:56,860 --> 00:17:59,250
And bring it back down.
I'm trying not to move my hips.

309
00:17:59,250 --> 00:18:00,999
And one more time to each side.

310
00:18:01,930 --> 00:18:05,758
And then release.

311
00:18:05,758 --> 00:18:07,568
Belly to the earth.

312
00:18:07,568 --> 00:18:10,816
Nice. Inhale, Cobra.
Stretch it out.

313
00:18:10,816 --> 00:18:12,740
Exhale, release.

314
00:18:12,740 --> 00:18:15,190
Curl the toes under press
up to all fours or Plank.

315
00:18:15,190 --> 00:18:18,580
Quietly, whisper to yourself,
"I am a strong." I am strong.

316
00:18:18,580 --> 00:18:21,200
And send the hips
up high and back.

317
00:18:21,200 --> 00:18:23,250
Downward Facing Dog, beautiful.

318
00:18:24,080 --> 00:18:25,880
Pedal it out.

319
00:18:25,880 --> 00:18:28,430
Inhale, lots of love in.

320
00:18:28,430 --> 00:18:30,281
Exhale lots of love out.

321
00:18:31,868 --> 00:18:33,830
Nice, inhale to look forward.

322
00:18:33,830 --> 00:18:36,610
Exhale, to make your way
to the top, have some fun.

323
00:18:36,610 --> 00:18:39,200
Inhale, lifts you up halfway.

324
00:18:39,200 --> 00:18:40,993
Gorgeous, exhale,
Forward Fold.

325
00:18:41,870 --> 00:18:43,916
Inhale, spread the fingertips.

326
00:18:43,916 --> 00:18:46,580
Root to rise here,
reach for the sky.

327
00:18:46,580 --> 00:18:48,723
And exhale all
the way back down.

328
00:18:49,650 --> 00:18:51,870
Inhale, halfway lift.

329
00:18:51,870 --> 00:18:53,870
Exhale, Forward Fold.

330
00:18:53,870 --> 00:18:57,550
Inhale, step the left foot back,
pivot it on the back foot.

331
00:18:57,550 --> 00:18:59,822
Let's rise up, Warrior II.

332
00:19:01,610 --> 00:19:04,840
Beautiful, relax
the shoulders down.

333
00:19:04,840 --> 00:19:07,856
Find your focus, fierce.

334
00:19:09,170 --> 00:19:11,820
Good, keep the front knee
bent this time, right fingertips

335
00:19:11,820 --> 00:19:13,290
reach up and back.

336
00:19:13,290 --> 00:19:15,510
Peaceful Warrior, inhale in.

337
00:19:15,510 --> 00:19:18,560
Exhale, cartwheel it 
all the way back down.

338
00:19:18,560 --> 00:19:22,070
Into the twist, inhale, 
follow your breath.

339
00:19:22,070 --> 00:19:23,610
Exhale, all the way back down.

340
00:19:23,610 --> 00:19:26,730
This time, step the
back foot up halfway.

341
00:19:26,730 --> 00:19:31,670
We can stay here in our
Pyramid or a Pyramid variation

342
00:19:31,670 --> 00:19:34,530
or we're gonna find a
little bend in that front knee,

343
00:19:34,530 --> 00:19:37,050
a generous bend
in the back knee.

344
00:19:37,050 --> 00:19:40,920
And we may lift the
left leg off, Standing Split,

345
00:19:40,920 --> 00:19:43,140
left toes pointing down.

346
00:19:43,140 --> 00:19:44,695
Fingertips are on the earth,

347
00:19:44,695 --> 00:19:46,943
we're pulling up through
the right hip crease.

348
00:19:47,910 --> 00:19:50,070
We're maybe bringing the
toes back down when we need

349
00:19:50,070 --> 00:19:52,300
to and then lifting back up.

350
00:19:52,300 --> 00:19:55,370
Think about lifting
from the left inner thigh.

351
00:19:55,370 --> 00:19:58,100
And then we might
just wrap the hands

352
00:19:58,100 --> 00:20:01,793
around the back of the
ankle or the calf here.

353
00:20:03,200 --> 00:20:04,990
Left foot is flexed or pointed.

354
00:20:04,990 --> 00:20:07,560
I like flexed to
really feel that connection

355
00:20:07,560 --> 00:20:09,720
between my sits
bone and my heel.

356
00:20:09,720 --> 00:20:12,453
Left toes down, lifting
from the left inner thigh.

357
00:20:13,450 --> 00:20:16,417
Maybe you play with
finding that chin lock here.

358
00:20:19,150 --> 00:20:21,760
And everyone inhale in, 
bend both knees.

359
00:20:21,760 --> 00:20:24,120
Exhale, step the left toes back.

360
00:20:24,120 --> 00:20:26,074
Good, plant the palms,
step it back.

361
00:20:26,074 --> 00:20:29,746
Belly to Cobra, nice and slow.

362
00:20:31,200 --> 00:20:32,630
And exhale to release.

363
00:20:32,630 --> 00:20:35,290
Press up to Plank or all fours.

364
00:20:35,290 --> 00:20:37,339
And Downward Facing Dog.

365
00:20:41,702 --> 00:20:44,237
Inhale in deeply.

366
00:20:44,237 --> 00:20:45,940
And exhale completely.

367
00:20:45,940 --> 00:20:49,730
Bend the knees, 
inhale again to look forward.

368
00:20:49,730 --> 00:20:52,484
Exhale, to make your way
to the top, Forward Fold.

369
00:20:53,650 --> 00:20:55,970
Inhale, halfway lift.

370
00:20:55,970 --> 00:20:58,350
Exhale to soften and bow.

371
00:20:58,350 --> 00:21:00,560
Beautiful, from here,
fingertips to the earth.

372
00:21:00,560 --> 00:21:03,430
Step the right foot back,
pivot on the right foot,

373
00:21:03,430 --> 00:21:07,107
right arm lifts us forward, 
up and back, Warrior II.

374
00:21:08,620 --> 00:21:11,044
Head over heart,
heart over pelvis.

375
00:21:12,680 --> 00:21:16,383
Nice, active breath here,
slow and in control.

376
00:21:17,370 --> 00:21:20,440
Keep the front knee bent,
press into all four corners

377
00:21:20,440 --> 00:21:21,273
of your front foot.

378
00:21:21,273 --> 00:21:23,210
And here we go,
left fingertips reach up

379
00:21:23,210 --> 00:21:25,363
and back, Peaceful Warrior.

380
00:21:26,480 --> 00:21:29,190
And then slowly
cartwheeling all the way back

381
00:21:29,190 --> 00:21:30,130
and into your twist.

382
00:21:30,130 --> 00:21:31,790
Here we go, 
right hand to the earth,

383
00:21:31,790 --> 00:21:33,333
left fingertips to the sky.

384
00:21:33,333 --> 00:21:35,320
Breathe in.

385
00:21:35,320 --> 00:21:37,870
Breathe out. Bring the
left hand all the way back.

386
00:21:37,870 --> 00:21:40,170
Good, here we go.

387
00:21:40,170 --> 00:21:42,513
Step the back foot
up halfway, Pyramid.

388
00:21:44,190 --> 00:21:47,180
Then nice and easy we
can stay here or we can play

389
00:21:47,180 --> 00:21:49,440
with our Standing Splits.

390
00:21:49,440 --> 00:21:52,560
Have faith, trust the process. 
Here we go.

391
00:21:52,560 --> 00:21:54,863
You have everything
you need to play here.

392
00:21:56,010 --> 00:21:59,230
Might not emulate me exactly,
but that's not the point anyway.

393
00:21:59,230 --> 00:22:01,640
So bend the front knee a little,

394
00:22:01,640 --> 00:22:03,080
bend the back knee a lot

395
00:22:03,080 --> 00:22:06,870
and use your vocabulary,
your connection to center,

396
00:22:06,870 --> 00:22:09,660
pressing away from 
that standing leg,

397
00:22:09,660 --> 00:22:12,560
that standing foot.
So not collapsing in the hip.

398
00:22:12,560 --> 00:22:15,900
Lifting the left hip crease up.

399
00:22:15,900 --> 00:22:17,210
Give it a try.

400
00:22:17,210 --> 00:22:19,001
Right toes point down.

401
00:22:22,340 --> 00:22:23,980
Working with nice leveled hips

402
00:22:23,980 --> 00:22:26,790
or working with that sensation.

403
00:22:26,790 --> 00:22:29,520
Right inner thigh is
spiraling up towards the sky.

404
00:22:29,520 --> 00:22:33,140
And maybe we wrap the
hands around the ankle

405
00:22:33,140 --> 00:22:36,824
or the calf here, in time.

406
00:22:38,130 --> 00:22:40,363
Maybe we play
with the chin lock.

407
00:22:41,490 --> 00:22:44,290
Maybe the toes are
actually only hovering an inch

408
00:22:44,290 --> 00:22:46,270
or two above the ground.

409
00:22:46,270 --> 00:22:47,946
One breath at a time.

410
00:22:51,430 --> 00:22:53,843
So try not to give up.
Wherever you are

411
00:22:55,240 --> 00:22:59,386
embody that presence fully.

412
00:23:01,440 --> 00:23:03,868
Be kind, have faith in yourself.

413
00:23:09,520 --> 00:23:11,900
Now everyone, wherever you are,
take a deep breath in,

414
00:23:11,900 --> 00:23:15,720
bend both knees and
step that right foot back.

415
00:23:15,720 --> 00:23:17,575
Good, plant the palms.

416
00:23:18,470 --> 00:23:21,790
Belly to Cobra or
Chaturanga to Upward Facing Dog.

417
00:23:21,790 --> 00:23:23,560
Move with your breath.

418
00:23:25,560 --> 00:23:28,165
Downward Facing Dog, last one.

419
00:23:29,930 --> 00:23:33,400
And then slowly lower
the knees, Child's Pose.

420
00:23:33,400 --> 00:23:36,271
Knees together 
or wide your choice.

421
00:23:36,271 --> 00:23:38,980
Melting your heart down
and resting your head.

422
00:23:39,970 --> 00:23:41,444
Close your eyes

423
00:23:43,660 --> 00:23:45,849
and feel your breath.

424
00:23:59,300 --> 00:24:02,940
And if Child's Pose,
whatever variation you took

425
00:24:02,940 --> 00:24:07,510
is not a great place to lean in

426
00:24:08,350 --> 00:24:09,776
to your breath.

427
00:24:10,690 --> 00:24:12,100
Go ahead and make an adjustment.

428
00:24:12,100 --> 00:24:14,513
We'll be here for
three to five breaths.

429
00:24:16,350 --> 00:24:18,189
Just listening.

430
00:24:38,720 --> 00:24:42,340
And one more moment here just
to a bit of a reverent moment

431
00:24:42,340 --> 00:24:45,090
for the relationship

432
00:24:45,090 --> 00:24:47,874
you have with your breath.

433
00:24:54,210 --> 00:24:56,230
Finding yourself.

434
00:24:57,897 --> 00:25:00,415
Finding your breath.

435
00:25:07,130 --> 00:25:09,470
And whatever kind of
energy you have going here,

436
00:25:09,470 --> 00:25:11,580
my dear friend,

437
00:25:11,580 --> 00:25:13,550
no need to look at the
screen if you can just kind

438
00:25:13,550 --> 00:25:15,590
of keep it, keep a
little reverence here.

439
00:25:15,590 --> 00:25:19,024
Maybe keep the eyes
closed or the gaze soft.

440
00:25:20,690 --> 00:25:23,910
As you slowly
transitioned all the way up

441
00:25:23,910 --> 00:25:27,890
and then back onto the earth.

442
00:25:27,890 --> 00:25:31,100
Nice, flat back position 
with the knees bent,

443
00:25:31,100 --> 00:25:34,000
feet as wide as the mat.

444
00:25:34,000 --> 00:25:37,390
Left hand comes to the heart,
right hand to the belly again.

445
00:25:37,390 --> 00:25:40,830
Knees fall together so that
you're not holding or clenching

446
00:25:40,830 --> 00:25:42,650
or working in any
part of the body.

447
00:25:42,650 --> 00:25:44,693
You can completely relax here.

448
00:25:45,650 --> 00:25:49,046
Eye lids get heavy,
we'll inhale in deeply.

449
00:25:50,940 --> 00:25:53,710
And exhale to relax the
weight of your body completely

450
00:25:53,710 --> 00:25:55,463
and fully into the earth.

451
00:26:05,290 --> 00:26:08,390
Stay with your breath 
and with this energy

452
00:26:09,510 --> 00:26:10,580
this awareness.

453
00:26:10,580 --> 00:26:13,520
And if you feel distracted
in this moment, no worries.

454
00:26:13,520 --> 00:26:15,650
I'm sure you're not the
only one, it's all good.

455
00:26:15,650 --> 00:26:19,550
Just use the tool of
your breath to come back

456
00:26:19,550 --> 00:26:23,620
and stay open to experiencing

457
00:26:25,600 --> 00:26:28,134
your own presence.

458
00:26:30,320 --> 00:26:35,085
Your own beautiful presence,
your own divine presence.

459
00:26:37,650 --> 00:26:39,760
Slowly, we'll walk
the feet together

460
00:26:39,760 --> 00:26:41,390
and then open the knees wide

461
00:26:41,390 --> 00:26:44,140
but again, relaxing fully,
so, you're not holding,

462
00:26:44,140 --> 00:26:46,770
but a little bit
of a surrender here,

463
00:26:46,770 --> 00:26:49,033
relaxing the weight of the body.

464
00:26:50,630 --> 00:26:54,565
From the head to the toes.

465
00:27:04,540 --> 00:27:06,557
And then take 
an active breath here,

466
00:27:06,557 --> 00:27:09,716
perhaps the biggest, 
most loving breath

467
00:27:09,716 --> 00:27:13,431
you've taken all day.
Inhale in.

468
00:27:14,470 --> 00:27:17,570
Exhale to center
yourself on the mat,

469
00:27:17,570 --> 00:27:20,020
extend the legs out long.

470
00:27:20,020 --> 00:27:25,510
Arms gently
extended at your sides

471
00:27:25,510 --> 00:27:28,810
and then just allow
your breath to return

472
00:27:28,810 --> 00:27:31,035
to a nice, easy rhythm.

473
00:27:33,950 --> 00:27:37,640
If it feels right for you, 
tap into to a little inner smile.

474
00:27:37,640 --> 00:27:39,420
It's Day 29.

475
00:27:39,420 --> 00:27:41,565
Tomorrow's our last day.

476
00:27:43,950 --> 00:27:46,370
But of course in every
end is a new beginning.

477
00:27:46,370 --> 00:27:49,020
So I look forward to

478
00:27:50,480 --> 00:27:51,480
tomorrow.

479
00:27:51,480 --> 00:27:54,274
Look forward to seeing
you tomorrow and until then,

480
00:27:56,660 --> 00:27:59,020
may you open your
heart and your mind

481
00:27:59,020 --> 00:28:03,440
to having a deeper
connection with your breath

482
00:28:03,440 --> 00:28:06,012
after you step off the mat.

483
00:28:07,629 --> 00:28:10,290
And may your heart 
and mind be open

484
00:28:10,290 --> 00:28:12,695
to believing in yourself.

485
00:28:16,270 --> 00:28:18,256
Slowly bring the palms together.

486
00:28:18,256 --> 00:28:20,496
Thumbs up to the third eye.

487
00:28:22,160 --> 00:28:24,733
Tapping into that
inner smile, we whisper,

488
00:28:25,620 --> 00:28:27,084
Namaste.

489
00:28:28,945 --> 00:28:33,874
(bright upbeat piano music)