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- Hello, everyone.

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Welcome to BREATH,
your 30 day yoga journey.

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I'm Adriene, this is Benji,

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and it's Day 3, baby, Anchor.

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Let's get started.

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(bright upbeat piano music)

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Alright, let's begin today,

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yep, you guessed it, 
in a nice comfortable seat.

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Take a second to get settled in,

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maybe sit up on a blanket,
or a towel, or a block.

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Whatever you're coming
to the mat with today,

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know that it is welcome.

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This is a come as
you are activity.

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I just wanna remind you

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as we get settled in here,

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hardest part is
showing up, and we are here.

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And we've already begun.

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Relax your shoulders.

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Lengthen up through
the tip-top of your heads.

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So find length in the spine.

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Just take it nice and
easy as we ease in here,

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closing the eyes,

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and bringing our
attention to the breath.

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Guiding our awareness

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to the breath.

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Hands resting gently on the
tops of the thighs, or the knees.

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Palms face down, or face up,
if that's your vibe today.

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Listen to your body respond.

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Again closing the eyes here.

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If you don't feel
comfortable closing the eyes,

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softening the gaze
down gently past your nose.

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Just inviting your focus,

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your attention

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to soften inward
toward your breath.

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Now you may begin to
notice the mind wandering,

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the thoughts

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popping up like little bubbles,

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little messages, big messages.

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Maybe thoughts about whether
or not you have the energy

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to do this practice,
or this whole journey.

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Maybe thoughts or concerns

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about tasks for the day.

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Or maybe feelings, emotions from

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past occurrences.

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These are all welcome

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and perfectly okay.

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I'm careful when 
I use the word normal

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but I think it's
appropriate here.

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This is all very normal.

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Busy thinking mind.

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Thoughts in the past 
and in the future.

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Today's session will really

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anchor the thoughts 
and the minds,

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or it will begin the practice of

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anchoring the thoughts and
your mind in the present.

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So all I ask is that you
stay open to that practice,

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open to that idea.

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Draw the hands together at
the heart, prayer position.

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Draw your chin
down into your chest.

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And if you like, 
you can set a little intention

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for yourself here, 
something personal,

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something private,

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something that will 
serve you on this journey.

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If nothing comes up,

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just start to slow 
your breath down.

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And at the very 
least here, starting to

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get a nice stretch in
the back of the neck.

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Training the core muscles

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to help you sit up
nice and tall here.

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And continuing to
relax the shoulders,

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as they may have
been trained unconsciously

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to grip up towards the ears.

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Let's get ready to take
a big breath in together.

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Here we go, inhale
in through the nose.

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Exhale out through
the nose or mouth.

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Good, and then let's
inhale to open the eyes,

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lift the head, lift the chin,

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and release the
hands gently to your legs.

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So to anchor in the breath,

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we're gonna learn a
breath technique today

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called Ujjayi Breath.

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Many of you may 
already be familiar with this

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Ocean Breath, 
as we like to call it.

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Sounds like the
waves of the ocean.

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It can also sound a
little bit like Darth Vader.

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It's a bit of a dark thought,
but a kind of fun one.

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And it, I feel
like it's a good image.

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We also call this
Victorious Breath, which I love.

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So, we'll take one hand and
put it in front of the mouth.

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Take a deep breath in.

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And exhale out
through the mouth,

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onto the hand so
that you can feel

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the warmth of your breath.
Just give it a try.

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One more time, big inhale.

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Awesome, so now we
can let the hand go.

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Let's do one more like
that without the hand.

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Inhale in through the nose.

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Exhale out through the
mouth with the ha sound, ha.

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And this is like
you're fogging up a window

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to write yourself, or a
loved one, a little note.

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Good, now we're 
gonna do the same thing,

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but we're gonna seal the lips.

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So we're gonna create
that soft hissing sound

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by creating a soft,

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little constriction in
the back of the throat.

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So we'll inhale
in through the nose.

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Same thing, but now with
the lips sealed, give it a try.

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Try again, inhale in.

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And exhale.

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And if you're brand new to this,

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and you wanna
just listen to mine,

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I'll give you
one big inhale here.

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And exhale.

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Ocean Breath, Ujjayi Breath.

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A wonderful,
wonderful breath technique,

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or pranayama technique to anchor
in the sound of the breath

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which will help you
focus and concentrate

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on sticking with your
breath through the practice,

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especially during
the more challenging,

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or difficult parts of practice,

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or on a day where your
mind is in the future,

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or maybe your
heart is in the past.

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It helps you ground
in the present moment.

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Don't feel like you have
to master this breath today

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or in any of the following days.

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It's just a tool
for us to play with.

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If you really wanna nerd
out and go a little deeper,

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you can check out Foundations
video on Ujjayi Breath.

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But for now, 
let's just play with it.

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Here we go, inhaling
in through the nose.

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Finding that ocean
sound as you breathe out.

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Lips are sealed.

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Now close your eyes for a
couple rounds, inhaling in.

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And exhaling out.

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And do one more,
just on your own.

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I won't cue you, just following
the wave of your breath.

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And then we'll use this,
as we build our practice.

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I love the image of bring
the concha shell to your ear,

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and kind of
hearing that ah sound.

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And that might be
good for you, as well.

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Alright, so let's
come onto all fours.

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Let's start to wake
up through the spine

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and layer on that Ujjayi Breath,
just best you can,

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playing with it.

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If it's not working
for you today, of course,

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you can leave it behind,
pick it back up.

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Just play with it as you go,

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it's there to serve you,
not to hinder you.

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Although if it's brand new,

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it might take some
getting used to, okay?

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Just a reminder, right?
This time is for you.

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You've carved it out to be
with yourself, you've showed up.

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As long as we're breathin',
I think we're doing great.

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Here we go, drop the belly,
let's give it a try.

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Inhaling for Cow Pose.

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Press into the finger tips,
exhaling for Cat Pose.

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With that Ocean Breath, 
inhaling, dropping the belly.

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And exhaling, rounding through.

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Continue.

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And when you're ready,

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continue with your Ocean Breath.

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We're gonna just bump the
hips a little left to right.

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Going into little
freestyle motion here.

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Maybe turning the head to
one side, and then the other.

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And if there's any
other soft easy movement

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you might find here,

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maybe doing a couple circles
with the rib cage one way,

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and then the other.

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A little improvisation 
here is welcome.

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Find what feels good.

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And then you're
gonna take your hands

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and walk them forward.

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Come all the way
onto your belly.

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Drag the hands back a bit,
in line with your rib cage,

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squeeze the elbows in,
press into the tops of the feet.

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Drop your chin into your chest,

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and then with that Ocean
Breath inhale up, Cobra.

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Exhale Ocean Breath as
you bring it back down.

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Good, twice more like that.
With the breath, inhale.

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And exhale.

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And once more.

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Good.

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Curl the toes under,
press back up to all fours.

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So with this Ocean Breath,

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we're really able to kind of see

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how the fuel for the movement,

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or the vinyasa,
can be the breath.

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So that the gesture is 
as long as the inhale.

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Maybe there's a pause there,

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and then the gesture
is as long as the exhale.

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Just something to play with.

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And if you've been
practicing a long time,

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this is actually
really great practice

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to kind of get back in sync.

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Maybe play with the extension

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of your inhales
and your exhales.

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Alright,
Downward Facing Dog, let's go.

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This one's for you, Benji.

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Oh sorry, didn't mean to
startle you there, buddy.

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Alright, pedal it out.

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Let's dedicate
this first Downward Dog

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to your favorite dog.

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Benji, just kidding. (laughs)

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This can be like
your favorite actual dog,

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or maybe you're
sending it to a friend,

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it's more like a D-A-W-G.

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All jokes aside, sending
some love and good energy,

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a little dedication
out to those who need it.

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People, or pets that you adore.

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Just sending some
good loving energy

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vibes out into the universe,

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out into your community.

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Does wonders for the soul.

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Alright, after a bit 
of movement here,

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find stillness.

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Upper arm bones
are rotating out.

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We're hugging the low ribs in,

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so we feel the
abdominals kind of turn on here.

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I'm not holding in the neck.

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Soft and easy in the neck.

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Clawing through the fingertips.

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Inhale in.

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Exhale, Ocean Breath.

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Again inhale in.

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Exhale, Ujjayi.

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Good, on your next inhale,
bend the knees,

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carve a line with the nose, 
look forward.

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And exhale, 
step or hop your way

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towards the top of your mat.

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Feet hip width apart
or flush together now.

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Your choice, just nice,
conscious footing,

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toes pointing forward.

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Bend your knees
generously when you land here.

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Shake the head 
a little yes, a little no.

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Good, then today we're
gonna walk the fingertips,

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or the hands, over towards
the right side of your mat.

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If the fingertips are
not touching the ground,

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then you're gonna
hang like a ragdoll here,

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and it's gonna be awesome.

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If they are touching the ground,

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then you can kind of use them

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to really create a little resistance,
find a deeper stretch,

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maybe in the left
low back, side waist.

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Cool, then we'll slowly walk,

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or swing the hands over
towards the other side.

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Notice if your feet
have started to turn here,

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if you can keep
the toes forward,

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that might be good practice.

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Relaxing through the neck,
finding a breath here.

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So we don't have to
maintain that Ocean Breath

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for every single
inhale and exhale

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for this particular 
practice especially.

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But keep coming back to it,
use it as your anchor.

254
00:14:31,740 --> 00:14:34,510
Sweet, then release.

255
00:14:34,510 --> 00:14:37,070
Inhale, lift up just halfway,
your version,

256
00:14:37,070 --> 00:14:38,200
just find a little length,

257
00:14:38,200 --> 00:14:40,690
follow that Ocean Breath,
here maybe.

258
00:14:40,690 --> 00:14:42,943
And then exhale, follow it down.

259
00:14:44,340 --> 00:14:46,130
Great, bend the knees,
tuck the chin,

260
00:14:46,130 --> 00:14:49,681
and roll it nice and
slow up to Mountain Pose.

261
00:14:52,710 --> 00:14:54,486
Ground through those feet.

262
00:14:55,540 --> 00:14:57,260
Draw energy up from the arches,

263
00:14:57,260 --> 00:14:58,820
stand up nice and tall.

264
00:14:58,820 --> 00:15:01,557
Head over heart, 
heart over pelvis.

265
00:15:01,557 --> 00:15:04,220
Lift your heart.

266
00:15:04,220 --> 00:15:07,710
Find a little love, or pride,

267
00:15:07,710 --> 00:15:10,450
just put some
feeling behind it here.

268
00:15:10,450 --> 00:15:13,310
Mountain Pose, where
the tiptop of your head,

269
00:15:13,310 --> 00:15:15,240
perhaps it's the
top of the Mountain.

270
00:15:15,240 --> 00:15:16,900
The arms are the sides.

271
00:15:16,900 --> 00:15:20,120
We're lifting up, feeling
this upward current of energy

272
00:15:20,120 --> 00:15:23,833
through the front body,
grounding through the back body.

273
00:15:25,990 --> 00:15:29,170
Alright, so I'm gonna
share a little mantra here.

274
00:15:29,170 --> 00:15:31,030
And you can just listen to it,

275
00:15:31,030 --> 00:15:34,600
or you can repeat it
quietly under your breath.

276
00:15:34,600 --> 00:15:35,790
And if this is brand new to you,

277
00:15:35,790 --> 00:15:37,110
I get that this
can be a little weird,

278
00:15:37,110 --> 00:15:42,590
but it will be helpful, 
I think, for our journey here.

279
00:15:42,590 --> 00:15:48,184
So the mantra is, 
"My breath is my anchor.

280
00:15:50,320 --> 00:15:52,013
"My anchor is my breath."

281
00:15:54,940 --> 00:15:56,960
And if you'd like
to repeat after me,

282
00:15:56,960 --> 00:15:58,493
I'll say it again here.

283
00:15:59,490 --> 00:16:02,683
My breath is my anchor.

284
00:16:04,800 --> 00:16:08,383
My anchor is my breath.

285
00:16:12,600 --> 00:16:15,400
Then one more time, maybe
you'd like to whisper it,

286
00:16:15,400 --> 00:16:17,303
repeat it this time out loud.

287
00:16:19,220 --> 00:16:22,753
My breath is my anchor.
My anchor is my breath.

288
00:16:29,840 --> 00:16:31,880
Alright, let's flow, inhale.

289
00:16:31,880 --> 00:16:33,221
Reach for the sky.

290
00:16:35,480 --> 00:16:38,485
Exhale, float it down,
Forward Fold.

291
00:16:40,330 --> 00:16:42,735
Lead with your breath, inhale.

292
00:16:42,735 --> 00:16:44,470
Halfway lift.

293
00:16:44,470 --> 00:16:46,980
Nice long neck,
flat back position.

294
00:16:46,980 --> 00:16:49,842
Exhale, soften and fold back in.

295
00:16:50,960 --> 00:16:53,480
Good, inhale,
fingertips come to the mat.

296
00:16:53,480 --> 00:16:55,120
We're gonna step
just the right foot back,

297
00:16:55,120 --> 00:16:56,233
just the right foot.

298
00:16:57,200 --> 00:16:59,070
Lower the right
knee down and inhale.

299
00:16:59,070 --> 00:17:00,670
Sweep the arms
forward up and and back.

300
00:17:00,670 --> 00:17:03,560
Big inhale, big breath.
Big stretch.

301
00:17:03,560 --> 00:17:05,200
And exhale.

302
00:17:05,200 --> 00:17:07,770
Slow and steady,
all the way back down.

303
00:17:07,770 --> 00:17:08,650
Beautiful.

304
00:17:08,650 --> 00:17:11,430
Pull the left hip crease back,
flex the left toes,

305
00:17:11,430 --> 00:17:13,360
inhale, look forward.

306
00:17:13,360 --> 00:17:15,740
Exhale, roll onto
that left foot,

307
00:17:15,740 --> 00:17:18,050
come back to
your nice low lunge.

308
00:17:18,050 --> 00:17:20,070
Plant the right palm, inhale.

309
00:17:20,070 --> 00:17:22,530
Optional to pick
that back knee up.

310
00:17:22,530 --> 00:17:24,470
Left fingertips 
reach towards the sky.

311
00:17:24,470 --> 00:17:26,604
Big twist here, big breath.

312
00:17:27,710 --> 00:17:29,480
And use your exhale to guide it

313
00:17:29,480 --> 00:17:31,690
all the way back to your lunge.

314
00:17:31,690 --> 00:17:33,480
Frame your left
foot with your hands,

315
00:17:33,480 --> 00:17:35,960
and then step that left
foot back to Plank Pose.

316
00:17:35,960 --> 00:17:38,770
Feel free to lower
the knees for Half Plank.

317
00:17:38,770 --> 00:17:40,310
Good, inhale to look forward,

318
00:17:40,310 --> 00:17:42,560
shift the heart
slightly forward.

319
00:17:42,560 --> 00:17:44,939
Then exhale, 
lower all the way to the belly.

320
00:17:46,200 --> 00:17:48,600
We got this, inhale
with that Ujjayi Breath.

321
00:17:48,600 --> 00:17:50,456
Cobra, lift it up.

322
00:17:52,010 --> 00:17:55,104
Exhale, soften and
fold it back down.

323
00:17:56,023 --> 00:17:59,623
Good, inhale, press up
to Plank, or all fours.

324
00:18:01,290 --> 00:18:05,850
And exhale, hips up high
and back, Downward Facing Dog.

325
00:18:05,850 --> 00:18:08,720
Send some love out, 
send a little dedication out.

326
00:18:08,720 --> 00:18:10,939
Send some good
energy out, out, out.

327
00:18:12,640 --> 00:18:14,973
Inhaling lots of love in.

328
00:18:17,370 --> 00:18:19,441
Exhaling lots of love out.

329
00:18:20,880 --> 00:18:23,590
Good, from here, step the
right foot all the way up

330
00:18:23,590 --> 00:18:26,803
into your nice lunge,
lower the back knee.

331
00:18:27,700 --> 00:18:30,360
Inhale, sweep the
arms forward up and back.

332
00:18:30,360 --> 00:18:32,746
Big breath here,
nice wide breath

333
00:18:32,746 --> 00:18:35,023
into all four
sides of the torso.

334
00:18:35,023 --> 00:18:38,220
And then exhale,
float it back down.

335
00:18:38,220 --> 00:18:39,720
Good, pull the
right hip crease back,

336
00:18:39,720 --> 00:18:41,030
flex your right toes.

337
00:18:41,030 --> 00:18:44,580
Inhale to look forward,
find length in the spine.

338
00:18:44,580 --> 00:18:47,420
Then exhale, 
roll through that right foot.

339
00:18:47,420 --> 00:18:49,590
Front knee over front ankle.

340
00:18:49,590 --> 00:18:52,600
Left hand to the earth,
not crashing into that wrist.

341
00:18:52,600 --> 00:18:55,590
Optional to lift the
back knee, or keep it lowered.

342
00:18:55,590 --> 00:18:58,040
Here we go, inhale,
right fingertips to the sky,

343
00:18:58,040 --> 00:18:59,711
big breath.

344
00:19:01,760 --> 00:19:04,413
And exhale guides you back down.

345
00:19:04,413 --> 00:19:06,813
Frame the right
foot with the hands.

346
00:19:07,957 --> 00:19:10,500
Then step that right foot back.

347
00:19:10,500 --> 00:19:12,860
Now draw your navel
up to your spine here,

348
00:19:12,860 --> 00:19:14,490
in Plank or Half Plank.

349
00:19:14,490 --> 00:19:16,570
Take a round of Ujjayi Breath.

350
00:19:16,570 --> 00:19:18,340
Upper arm bones
are rotating out.

351
00:19:18,340 --> 00:19:21,030
So your elbow
creases are shining forward,

352
00:19:21,030 --> 00:19:22,630
fingertips are spread.

353
00:19:22,630 --> 00:19:23,820
If the knees are lifted,

354
00:19:23,820 --> 00:19:25,660
we're really
reaching the heels back,

355
00:19:25,660 --> 00:19:29,050
engaging the quads
and the low belly muscles.

356
00:19:29,050 --> 00:19:32,630
And everyone is keeping
that nice, long beautiful neck.

357
00:19:32,630 --> 00:19:35,010
We're here for three, 
if you're shaking, I'm with you.

358
00:19:35,010 --> 00:19:38,810
Two, one, shift the heart forward,
gaze forward just a bit.

359
00:19:38,810 --> 00:19:40,383
Slowly lower onto the belly.

360
00:19:41,480 --> 00:19:44,634
With your inhale,
rise up, Cobra.

361
00:19:46,130 --> 00:19:48,730
Exhale, release.

362
00:19:48,730 --> 00:19:51,866
Inhale to Plank or all fours.

363
00:19:53,930 --> 00:19:57,667
And exhale, hips up high and 
back Downward Facing Dog.

364
00:20:00,370 --> 00:20:02,080
Beautiful, on your next inhale,

365
00:20:02,080 --> 00:20:03,810
try it with the Ocean Breath.

366
00:20:03,810 --> 00:20:06,083
Lift the right leg up
for Three-Legged Dog.

367
00:20:08,610 --> 00:20:11,780
Turn the toes down,
work to level the hips.

368
00:20:11,780 --> 00:20:14,270
Press into both palms evenly.

369
00:20:14,270 --> 00:20:17,170
Hug the low ribs in,
engage the core muscles,

370
00:20:17,170 --> 00:20:18,640
you're doing great.

371
00:20:18,640 --> 00:20:21,790
Good, now inhale, lift the
right leg a little higher.

372
00:20:21,790 --> 00:20:23,830
Exhale, knee to nose,

373
00:20:23,830 --> 00:20:26,070
squeeze and lift, and
then step that right foot

374
00:20:26,070 --> 00:20:28,770
all the way up
into your nice lunge.

375
00:20:28,770 --> 00:20:31,470
This time we're gonna
pivot on the back foot.

376
00:20:31,470 --> 00:20:33,020
Peek at me if you need to.

377
00:20:33,020 --> 00:20:34,870
Left toes are pointing towards

378
00:20:34,870 --> 00:20:36,970
the front left corner of my mat,

379
00:20:36,970 --> 00:20:39,250
or the front left
corner of your room.

380
00:20:39,250 --> 00:20:40,390
Front knee stays bent,

381
00:20:40,390 --> 00:20:42,750
we're gonna draw the
hands to the waistline.

382
00:20:42,750 --> 00:20:45,130
Carve a line with the nose,
forward, up and back,

383
00:20:45,130 --> 00:20:47,980
let your head and
your heart lift you up.

384
00:20:47,980 --> 00:20:51,680
Now work to lengthen
the tailbone down a bit.

385
00:20:51,680 --> 00:20:54,363
Draw the navel in. 
So we're nice and centered.

386
00:20:55,580 --> 00:20:57,490
And then send the
fingertips forward,

387
00:20:57,490 --> 00:20:58,990
up and back for Warrior I.

388
00:21:00,350 --> 00:21:04,560
Nice, wide position in the arms,
in the shoulders here,

389
00:21:04,560 --> 00:21:06,550
so, thumbs back, pinkies forward.

390
00:21:06,550 --> 00:21:09,010
Imagine you're
holding a big beach ball.

391
00:21:11,150 --> 00:21:12,810
Good.

392
00:21:12,810 --> 00:21:14,740
Pull the right hip crease back.

393
00:21:14,740 --> 00:21:18,130
Press into the outer
edge of your left foot.

394
00:21:18,130 --> 00:21:21,380
Think about engaging, if you 
can, your left inner thigh.

395
00:21:21,380 --> 00:21:23,860
Sometimes I like to
even give it a little pat.

396
00:21:23,860 --> 00:21:25,950
Just like, "Wake
up left inner thigh."

397
00:21:25,950 --> 00:21:29,180
Okay, Warrior I, inhale, 
maybe you look up here.

398
00:21:29,180 --> 00:21:32,980
Exhale Warrior II, we're gonna
widen the stance just a bit.

399
00:21:32,980 --> 00:21:34,860
Back toes are still turned in.

400
00:21:34,860 --> 00:21:36,400
Send the left fingertips back,

401
00:21:36,400 --> 00:21:38,710
right tinger, finger (laughing)

402
00:21:38,710 --> 00:21:40,733
fingertips forward.

403
00:21:42,250 --> 00:21:43,803
Yes, I am human.

404
00:21:44,840 --> 00:21:47,530
I know you were
wondering. (chuckles)

405
00:21:47,530 --> 00:21:48,690
Warrior II.

406
00:21:49,930 --> 00:21:51,090
So there's a tendency here,

407
00:21:51,090 --> 00:21:52,520
we're just gonna touch
on some of these things

408
00:21:52,520 --> 00:21:53,353
in this first week,

409
00:21:53,353 --> 00:21:55,770
and then we're gonna
fly like rock stars

410
00:21:55,770 --> 00:21:58,090
but there's a tendency to
kind of lean forward here,

411
00:21:58,090 --> 00:21:59,990
think about stacking the spine,

412
00:21:59,990 --> 00:22:02,390
so that the energy that
runs up and down the spine

413
00:22:02,390 --> 00:22:04,800
can flow without constriction.

414
00:22:04,800 --> 00:22:07,880
Align head over heart,
heart over pelvis.

415
00:22:07,880 --> 00:22:10,863
Think Mountain
Pose in the spine.

416
00:22:12,350 --> 00:22:15,090
Cool, and then inhale,
reach the right fingertips up,

417
00:22:15,090 --> 00:22:16,790
and back, we're gonna
straighten the front leg,

418
00:22:16,790 --> 00:22:19,800
I'm sure you're gonna love that,
covering that front leg.

419
00:22:19,800 --> 00:22:22,770
This is a little
reverse Triangle here.

420
00:22:22,770 --> 00:22:26,330
Inhale, exhale,
cartwheel it all the way back,

421
00:22:26,330 --> 00:22:27,818
all the way back,
all the way back.

422
00:22:27,818 --> 00:22:30,940
And then repeat the twist
as you pivot on the back foot,

423
00:22:30,940 --> 00:22:33,030
inhale, right
fingertips up to the sky,

424
00:22:33,030 --> 00:22:35,210
or maybe with that Ocean Breath.

425
00:22:35,210 --> 00:22:38,070
Exhale, let it
guide you back down.

426
00:22:38,070 --> 00:22:40,220
Plant the palms,
we've been here before,

427
00:22:40,220 --> 00:22:42,040
step the right toes back.

428
00:22:42,040 --> 00:22:43,840
Beautiful, inhale,
shift forward.

429
00:22:43,840 --> 00:22:46,190
This time belly to Cobra,
or maybe now

430
00:22:46,190 --> 00:22:50,570
you take a Chaturanga
to an Upward Facing Dog.

431
00:22:50,570 --> 00:22:52,846
Inhale in.

432
00:22:52,846 --> 00:22:55,556
Exhale to
Downward Facing Dog.

433
00:22:56,610 --> 00:22:58,442
That's where we'll meet.

434
00:23:02,640 --> 00:23:04,990
Good, inhale in deeply.

435
00:23:05,921 --> 00:23:09,140
And exhale completely.

436
00:23:09,140 --> 00:23:12,010
On your next inhale,
lift the left leg up high.

437
00:23:12,010 --> 00:23:14,333
Maybe with Ujjayi Breath.

438
00:23:16,150 --> 00:23:17,570
Beautiful, pause here.

439
00:23:17,570 --> 00:23:19,580
This is tough,
we're building strength.

440
00:23:19,580 --> 00:23:22,230
Working from the
inside out too here,

441
00:23:22,230 --> 00:23:26,080
creating awareness of
all these intrinsic muscles.

442
00:23:26,080 --> 00:23:29,000
Particularly in the abdominal,

443
00:23:29,000 --> 00:23:30,823
around your center, your core.

444
00:23:32,110 --> 00:23:33,520
But really, everywhere.

445
00:23:33,520 --> 00:23:35,380
Good inhale, 
lift the left leg up high.

446
00:23:35,380 --> 00:23:36,512
Welcome that heat.

447
00:23:36,512 --> 00:23:39,377
Exhale, shift it forward, 
rounding in the spine,

448
00:23:39,377 --> 00:23:42,400
knee to nose and 
then step it all the way up,

449
00:23:42,400 --> 00:23:44,593
front knee over front ankle.

450
00:23:44,593 --> 00:23:47,770
So reconnect, anchor
with your breath here.

451
00:23:47,770 --> 00:23:48,640
If you're getting warm,

452
00:23:48,640 --> 00:23:51,020
you can take some
exhales out through the mouth.

453
00:23:51,020 --> 00:23:52,490
Just here and there,

454
00:23:52,490 --> 00:23:55,083
especially here in the
beginning of our journey.

455
00:23:56,550 --> 00:23:59,148
Eventually we'll work to
more just nostril breathing,

456
00:23:59,148 --> 00:24:01,770
but love a good
cleansing breath.

457
00:24:01,770 --> 00:24:04,240
If it feels right, 
if you need to sigh out,

458
00:24:04,240 --> 00:24:07,349
definitely take it,
intentionally is great.

459
00:24:09,030 --> 00:24:11,473
Alright, now we'll
pivot on the back foot.

460
00:24:12,880 --> 00:24:15,690
Front, excuse me,
front toes pointing forward.

461
00:24:15,690 --> 00:24:16,840
Front knee over front ankle.

462
00:24:16,840 --> 00:24:18,950
Back toes pointing
towards the right,

463
00:24:18,950 --> 00:24:20,900
front right corner of
your mat, or the room.

464
00:24:20,900 --> 00:24:22,900
Hands come to waistline,
and here we go,

465
00:24:22,900 --> 00:24:25,910
nice strong base here.

466
00:24:25,910 --> 00:24:27,563
Ride the wave up.

467
00:24:29,710 --> 00:24:30,590
Reconnect here.

468
00:24:30,590 --> 00:24:31,900
If you've been
practicing a long time,

469
00:24:31,900 --> 00:24:34,330
this is an amazing
moment for you to really

470
00:24:34,330 --> 00:24:35,670
look at every little thing,

471
00:24:35,670 --> 00:24:37,899
and notice the sensation,

472
00:24:37,899 --> 00:24:40,328
the feedback 
that it's giving you.

473
00:24:45,610 --> 00:24:48,780
Press into the outer
edge of your right foot,

474
00:24:48,780 --> 00:24:50,400
engage your right inner thigh.

475
00:24:50,400 --> 00:24:51,300
And when you're ready,

476
00:24:51,300 --> 00:24:52,970
we'll send the
fingertips all the way up for

477
00:24:52,970 --> 00:24:54,860
Warrior I, Virabhadrasana I.

478
00:24:56,280 --> 00:24:58,630
Careful not to splay out
through the front body here,

479
00:24:58,630 --> 00:25:00,430
like a long puppy belly.

480
00:25:00,430 --> 00:25:02,920
See if you can draw
the navel in and up.

481
00:25:02,920 --> 00:25:05,463
Create a nice,
strong center base.

482
00:25:06,640 --> 00:25:08,630
Imagine you're holding
a big beach ball here,

483
00:25:08,630 --> 00:25:10,870
thumbs back, pinkies forward.

484
00:25:10,870 --> 00:25:14,640
Inhale, maybe you carve a
line with the nose to look up.

485
00:25:14,640 --> 00:25:17,370
And then exhale, 
let's take it to Warrior II.

486
00:25:17,370 --> 00:25:19,210
So maybe you
widen the stance here.

487
00:25:19,210 --> 00:25:22,780
Right fingertips reach back,
left fingertips reach forward.

488
00:25:22,780 --> 00:25:24,670
Front knee's over front ankle.

489
00:25:24,670 --> 00:25:26,950
Torso is stacked, best we can,

490
00:25:26,950 --> 00:25:29,530
working to stack
up through the spine.

491
00:25:29,530 --> 00:25:32,730
Strong legs here,
working those booty muscles,

492
00:25:32,730 --> 00:25:35,283
the core muscles,
relaxing the shoulders down.

493
00:25:36,290 --> 00:25:37,410
So this is a Warrior,

494
00:25:37,410 --> 00:25:40,600
you can embody the
feeling of a warrior here.

495
00:25:40,600 --> 00:25:45,481
Work to find that using
nice controlled breath.

496
00:25:47,760 --> 00:25:50,270
Pressing into all
four corners of the feet.

497
00:25:50,270 --> 00:25:51,852
Don't miss a corner.

498
00:25:53,340 --> 00:25:54,640
Alright, you're doing awesome.

499
00:25:54,640 --> 00:25:56,610
Here we go, let's send
the left fingertips forward,

500
00:25:56,610 --> 00:25:59,010
up and back, straighten
through that left leg.

501
00:25:59,010 --> 00:26:01,870
Feel that big stretch in the
front of the left hip crease.

502
00:26:01,870 --> 00:26:04,940
Neck is nice and long. 
Gorgeous.

503
00:26:04,940 --> 00:26:07,800
Inhale in, exhale,
with the breath,

504
00:26:07,800 --> 00:26:10,500
cartwheel it slowly all
the way back to the front.

505
00:26:10,500 --> 00:26:12,590
We pivot on the right foot,

506
00:26:12,590 --> 00:26:14,340
right hand goes down,
and right away

507
00:26:14,340 --> 00:26:18,700
with your next Ocean inhale,
lift the left fingertips up.

508
00:26:18,700 --> 00:26:21,550
Big twist.

509
00:26:21,550 --> 00:26:24,309
Good, use the
exhale to guide it down.

510
00:26:25,670 --> 00:26:28,380
Plant the palms,
step the left toes back.

511
00:26:28,380 --> 00:26:30,820
Give it a try, Plank Pose.

512
00:26:30,820 --> 00:26:33,043
Maybe even just for a second.
If you've been on the knees,

513
00:26:33,043 --> 00:26:35,303
you might try one
more second in Plank.

514
00:26:36,150 --> 00:26:38,230
And then lower the knees again.

515
00:26:38,230 --> 00:26:41,560
Here we are, finding a
cycle of Ocean Breath.

516
00:26:41,560 --> 00:26:44,360
Inhaling in.

517
00:26:44,360 --> 00:26:47,180
Exhaling out.

518
00:26:47,180 --> 00:26:50,330
One more time, inhaling in.

519
00:26:50,330 --> 00:26:52,530
Exhaling out.

520
00:26:52,530 --> 00:26:54,200
Good, inhale to look forward,

521
00:26:54,200 --> 00:26:55,870
lower all the way down,
belly or Cobra,

522
00:26:55,870 --> 00:26:59,230
or Chaturanga to
Upward Facing Dog, your choice.

523
00:26:59,230 --> 00:27:02,217
Follow your breath,
inhaling to open to your heart.

524
00:27:02,217 --> 00:27:06,970
And exhaling to make your
back to Downward Facing Dog.

525
00:27:06,970 --> 00:27:08,023
Beautiful.

526
00:27:08,920 --> 00:27:10,940
Let's take a nice
cleansing breath here,

527
00:27:10,940 --> 00:27:13,410
so you can let go of
the Ujjayi technique.

528
00:27:13,410 --> 00:27:15,514
Inhale in through the nose.

529
00:27:16,347 --> 00:27:19,911
And out through the mouth,
let something go.

530
00:27:21,650 --> 00:27:22,483
Beautiful.

531
00:27:22,483 --> 00:27:24,494
Slowly lower to the knees.

532
00:27:26,280 --> 00:27:27,890
Bring the big toes together.

533
00:27:27,890 --> 00:27:31,363
Gently walk the knees
as wide as your yoga mat.

534
00:27:31,363 --> 00:27:34,260
And then send those hips
on back towards the feet

535
00:27:34,260 --> 00:27:36,180
as you melt 
your chest, your heart,

536
00:27:36,180 --> 00:27:39,190
towards the earth.
Forehead towards the mat.

537
00:27:39,190 --> 00:27:41,238
Extended Child's Pose.

538
00:27:42,200 --> 00:27:45,468
Okay, my loves,
close your eyes here.

539
00:27:47,540 --> 00:27:51,160
Maybe find a soft rocking
of the forehead on the earth.

540
00:27:51,160 --> 00:27:56,690
Massaging the brow
bone here, the third eye.

541
00:28:02,607 --> 00:28:05,118
And maybe soften the jaw.

542
00:28:06,560 --> 00:28:08,013
And I'll leave it to you,

543
00:28:08,013 --> 00:28:11,769
if it feels best to kind of
just let the breath be natural

544
00:28:13,360 --> 00:28:17,470
and be in it's
natural flow, do that.

545
00:28:17,470 --> 00:28:21,273
If you feel more pull

546
00:28:21,273 --> 00:28:23,110
to practice Ujjayi here,

547
00:28:23,110 --> 00:28:24,670
this would be a nice place

548
00:28:24,670 --> 00:28:26,520
in this private,
little love cave

549
00:28:26,520 --> 00:28:29,315
to really hear that Ocean Sound.

550
00:28:37,160 --> 00:28:39,100
And whatever you're doing,

551
00:28:39,100 --> 00:28:44,100
see if you can notice
a little bit of a rise,

552
00:28:45,130 --> 00:28:47,751
almost like a
wave as you breathe in.

553
00:28:50,259 --> 00:28:55,203
And a fall, gently
as you breathe out.

554
00:28:59,309 --> 00:29:03,520
And just see if you
can find a little bit

555
00:29:03,520 --> 00:29:07,472
of a wave there with the breath,
and the torso, and the belly.

556
00:29:11,100 --> 00:29:15,210
Keep your thoughts loving and

557
00:29:15,210 --> 00:29:16,730
positive, if you can here.

558
00:29:16,730 --> 00:29:19,293
Especially as we
work with tight hips,

559
00:29:20,310 --> 00:29:24,714
tight legs, and
our beautiful bellies.

560
00:29:30,869 --> 00:29:34,120
Good, then hopefully we've
slowed the heart rate down

561
00:29:34,120 --> 00:29:38,014
just a bit here, try to
keep it nice and soft and easy

562
00:29:38,014 --> 00:29:40,930
as you press into your hands,
press into your feet,

563
00:29:40,930 --> 00:29:43,915
and slowly rise back up.

564
00:29:44,920 --> 00:29:47,790
Walk the knees in just a bit.

565
00:29:47,790 --> 00:29:49,640
And then we'll swing the feet,

566
00:29:49,640 --> 00:29:51,400
and the ankles,
legs to one side,

567
00:29:51,400 --> 00:29:54,633
so that we can come
through all the way.

568
00:29:56,450 --> 00:29:59,335
And then we're gonna
come onto our backs.

569
00:29:59,335 --> 00:30:01,070
All the way through.

570
00:30:01,070 --> 00:30:04,080
If you have a
little blanket or towel,

571
00:30:04,080 --> 00:30:06,750
you can put it under the knees,

572
00:30:06,750 --> 00:30:10,405
or maybe today, use it as
a pillow behind the head.

573
00:30:12,400 --> 00:30:14,020
And bring your
hands to your belly,

574
00:30:14,020 --> 00:30:17,973
and walk your heels out
as wide as your yoga mat.

575
00:30:20,350 --> 00:30:23,378
Inhale, feel the belly rise.

576
00:30:25,730 --> 00:30:28,940
Exhale, notice how it falls.

577
00:30:28,940 --> 00:30:32,871
Now find that Ujjayi Breath,
inhale as it rises.

578
00:30:36,628 --> 00:30:39,821
And exhale as it falls.

579
00:30:43,230 --> 00:30:44,480
Now keep, close your eyes,

580
00:30:44,480 --> 00:30:47,293
and keep this little
Ujjayi practice going.

581
00:30:49,591 --> 00:30:52,750
And as you get further
along in your practice,

582
00:30:52,750 --> 00:30:55,560
you can work with
really extending the inhales,

583
00:30:55,560 --> 00:30:57,123
making them longer.

584
00:30:58,314 --> 00:31:02,434
And extending the exhales,
making them longer, too.

585
00:31:02,434 --> 00:31:04,330
So that ultimately,
we're practicing,

586
00:31:04,330 --> 00:31:09,330
we're training ourselves 
to take less breaths

587
00:31:10,111 --> 00:31:12,934
each minute

588
00:31:12,934 --> 00:31:16,070
to trigger the
parasympathetic nervous system

589
00:31:17,644 --> 00:31:20,538
to balance out

590
00:31:22,638 --> 00:31:25,239
the sympathetic,

591
00:31:26,089 --> 00:31:28,716
the other side, the other guys.
(laughs)

592
00:31:30,852 --> 00:31:35,419
Calming any anxiety,

593
00:31:39,486 --> 00:31:41,288
in the body.

594
00:31:52,359 --> 00:31:54,926
Now you can begin to
let that Ujjayi Breath go.

595
00:31:54,926 --> 00:31:57,186
We'll pick it up again 
but just wanna

596
00:31:57,186 --> 00:31:58,950
leave us with this 
one little thought.

597
00:31:58,950 --> 00:32:02,019
You know, Ujjayi Breath
is really for you to hear,

598
00:32:02,019 --> 00:32:03,682
you to listen to.

599
00:32:03,682 --> 00:32:06,997
It's not like a performance.

600
00:32:06,997 --> 00:32:10,600
So especially with the
at-home yoga practice

601
00:32:10,600 --> 00:32:12,610
you get this awesome
opportunity to create

602
00:32:12,610 --> 00:32:14,100
this deep
listening with yourself

603
00:32:14,100 --> 00:32:17,720
which is one of the reasons
I've become so fascinated,

604
00:32:17,720 --> 00:32:21,810
just more and more and
more each year with the breath,

605
00:32:21,810 --> 00:32:23,130
the relationship to the breath,

606
00:32:23,130 --> 00:32:25,130
the science of the breath,

607
00:32:25,130 --> 00:32:27,213
the spirituality of the breath.

608
00:32:27,213 --> 00:32:30,180
So especially
with Ujjayi Breath,

609
00:32:30,180 --> 00:32:34,020
I feel like it's good
right away to acknowledge,

610
00:32:34,020 --> 00:32:36,700
or if this is a
remembering for you,

611
00:32:36,700 --> 00:32:38,050
that this is for you.

612
00:32:38,050 --> 00:32:40,492
It's not to perform.

613
00:32:40,492 --> 00:32:45,530
So it's really just enough
for you to hear that sound.

614
00:32:45,530 --> 00:32:48,120
You're own personal ocean, baby.

615
00:32:48,120 --> 00:32:49,400
Yes!

616
00:32:49,400 --> 00:32:51,173
Hug the knees into the chest.

617
00:32:52,550 --> 00:32:53,926
Let's give the low
back a little love here as

618
00:32:53,926 --> 00:32:56,353
you rock a little side to side.

619
00:32:57,826 --> 00:33:00,680
Great, then send the
arms into Cactus Arms,

620
00:33:00,680 --> 00:33:05,130
bend the elbows, fingertips
point up behind your head.

621
00:33:05,130 --> 00:33:08,179
Let's rock the knees
to one side, any side.

622
00:33:10,525 --> 00:33:14,012
And then back to center.
Take it to the other side.

623
00:33:15,650 --> 00:33:18,440
And back to center,
and one more time.

624
00:33:18,440 --> 00:33:22,040
Can integrate the neck here,
if it feels good, breathing.

625
00:33:23,064 --> 00:33:25,913
And back to center.

626
00:33:25,913 --> 00:33:27,732
To the other side.

627
00:33:29,680 --> 00:33:33,320
And back to center, excellent.

628
00:33:33,320 --> 00:33:36,540
So you can rock and roll up
to a seat if you have to boogie.

629
00:33:36,540 --> 00:33:39,870
If you have time,
let's extend the legs out.

630
00:33:39,870 --> 00:33:41,913
Draw the arms to the sides,

631
00:33:41,913 --> 00:33:45,900
and you can stay
here for a little bit

632
00:33:45,900 --> 00:33:49,050
in Shavasana longer 
if you have the time.

633
00:33:49,050 --> 00:33:51,810
If not, we know you
have to boogie, we love you.

634
00:33:51,810 --> 00:33:53,620
The home practice is beautiful,

635
00:33:53,620 --> 00:33:55,913
'cause it can
be individualized.

636
00:33:56,870 --> 00:34:00,636
And you can really meet
and greet yourself (chuckles)

637
00:34:00,636 --> 00:34:02,629
each day.

638
00:34:02,629 --> 00:34:05,880
It's a pure total,
utter honor and pleasure

639
00:34:05,880 --> 00:34:07,170
to share this practice with you.

640
00:34:07,170 --> 00:34:09,170
Thank you for showing up today.

641
00:34:09,170 --> 00:34:13,130
I do hope and plan
on seeing you tomorrow.

642
00:34:13,130 --> 00:34:15,000
We'll bring the palms together.

643
00:34:15,000 --> 00:34:17,460
Thumbs up to the third eye.

644
00:34:17,460 --> 00:34:19,898
Wherever you are,
take a deep breath in.

645
00:34:22,251 --> 00:34:25,241
And a long breath out.

646
00:34:25,241 --> 00:34:28,378
And we'll close with a whisper,

647
00:34:28,378 --> 00:34:30,028
Namaste.

648
00:34:32,331 --> 00:34:36,539
(bright upbeat piano music)