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- Hello everyone.

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Welcome to Breath,
your 30 day yoga journey.

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We're so glad you're back.

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It's Day 4,

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and today we're going to listen.

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Let's get started.

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(bright upbeat piano music)

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Alrighty, welcome.

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Let's begin on the floor,

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lying down on our backs. Yay!

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Benji looks like he's ready too

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so come on down to the ground.

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As always, no need to rush.

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Take your time.

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Slow it down,
move nice and easy.

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We're gonna come to

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nice flat back and then

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extend the legs out long.

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And to begin, we're gonna
bring the hands to the belly.

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Allow the shoulders to relax,

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elbows rest on the ground.

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So if they're kind
of caught up here,

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you can allow your fingertips
to even be on the side waist,

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side of the belly so
that your elbows can relax.

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You're not holding the arms up.

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And then take a deep breath in.

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And as you exhale,

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relax the weight of your 
body into the mat.

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We have begun.

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You've hit play/

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You've arrived

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with a deep inhale in
through the nose again.

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And out through the nose.

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And if you'd like, go ahead
and open your eyes for a second

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and just kind of take in

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your surroundings

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visually with no judgment 
or commentary although

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those thoughts may come up,

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just kind of acknowledge them.

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And now close your eyes,

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make a wish

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and blow out the candle light.

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Sorry, it really,

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it's like a programmed 
thing I can't stop it.

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Okay, so close your eyes.

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I'll pipe down here and

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let's begin to gently 
deepen the breath.

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Filling the belly
today with air.

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Really sending that breath

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downward towards the belly.

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So big diaphragmatic
breath here if you can.

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And then on the exhale,
it softens and it falls.

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And I'm gonna to let
you just play a couple

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of moments here on your own,

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feeling the rise of the inhale

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and the gentle
fall of the exhale.

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Starting to

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practice the art of listening

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by drawing your
attention and your awareness

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inward toward your breath.

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Trust that this
moment is valuable.

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It's as valuable as the Planks.

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It's as valuable as the
glute strengtheners.

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It's as valuable
as our twists.

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Just noticing

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the rise and the
fall of each inhale.

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Remembering that each inhale

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is an arrival, is new.

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Noticing the
thoughts that come up

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and coming back to that

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new arrival, greeting it.

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Each one like a new 
guest at the party.

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Maybe you start to integrate

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a little Ujjayi
breath as you continue

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with your listening.

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Then just in case you

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had a hankering or had
a thought that maybe yoga

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was not about all the fancy poses,
but was about listening,

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deep, deep listening,

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then I'm here to tell you that

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I think you're
onto something there.

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I think you might be right.

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Start to wiggle the
fingers and toes.

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And then you can
bat the eyelashes open

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or you can use the sound
of my voice to guide you.

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Keep your eyes closed,

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we're just gonna
reach the fingertips

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all the way up
behind the head for a nice

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full body stretch.

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As you continue to
wiggle the fingers and toes,

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you might start to
rotate the ankles,

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the wrists.

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And see if you can do so

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in a way that
you're really listening

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to the feedback
that every gesture

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is kind of giving
back to you, right?

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So rather than just doing

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the gestures, the poses,

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it really is an art
of listening where we're

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listening and responding.

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Continue to breathe deep here

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or to breathe

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with more consciousness.

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And as you're ready,
we will bend the elbows,

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float the fingertips down,

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so the palms are on the ground

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and then we'll bend one
knee and then the other

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so that the feet
are on the ground,

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and then you're just
gonna scoop your tailbone,

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actually lift
the bum up for a bit,

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for a moment,

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so that you can then place
the low back on the earth with

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a certain kind of mindfulness.

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So it feels really 
flush and connected,

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and of course, that
talks to the core muscles,

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and you're gonna
really listen by

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just kind of enhancing 
that core connection,

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maybe anchoring
down with your navel,

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the ribs.

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And then you don't have
to look, just feel it out,

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again, listen to your body

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and I like to quote

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Mr. Willie Shakespeare,
"see feelingly".

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So if your toes have come out,
your knees have come out,

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see if without
even looking, you can

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guide your toes
to point forward,

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the knees come
into alignment there.

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And you can give
yourself the image

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of maybe squeezing a yoga block

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between the inner thighs.

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So press into your foundation,

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the feet,

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the palms, and begin to

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draw the shoulders down.

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So relax the shoulders

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as you peel very slowly,
the tailbone up, up, up,

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we're going into an easy Bridge

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flow here, 
nice and slow to start

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so that you can feel,

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you can really listen

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to what's happening
as you lift the hips,

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shins reach forward.

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This doesn't work for everyone,

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but I love the image of
kind of sending my sits bones

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towards the backs of the knees.

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Just brings more length
to the front body here.

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I'm using the hands,

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shoulders draw down.

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Big toe mound is rooting down.

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Back two corners of
the heel, rooting down.

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Pinky toe mound, rooting down.

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Great, now, give the
glutes a little squeeze.

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Lift it up a little higher.

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Keep the chin

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and the head nice and straight,

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so gaze is up towards the sky.

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Good. Give it another
little squeeze and lift.

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Ooh, wonderful.

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And then slow and steady,
let's release it down.

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Slow enough so you can really

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maybe even feel
a little massage.

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We're trying to isolate

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the vertebra as we 
roll down, roll down, roll down.

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Sweet, let's do it again.

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Peeling up.
Using the foundation,

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keep the toes pointing forward,

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squeeze that imaginary block.

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Try to isolate the vertebra.

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And if, you're new
to the practice,

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maybe this will be kind of hard.

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It'll all just feel 
like one big stick.

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But we're working here

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to create more
flexibility in the spine.

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The bonus here for this
warm up is you're getting

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a nice

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opportunity to strengthen
the muscles of the legs,

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the glutes.

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We're drawing the
navel in and up just a bit

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to support that process.

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Shins forward.

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Now, give a little
squeeze in the glutes,

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lift the hips a little higher.

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Keep breathing,
listen to your breath.

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And then slowly release it down.

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But again, keep the tailbone
scooping up so you can

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kinda feel your spine 
as you lower it down.

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And one more just like that.

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Here we go.
Be patient with yourself.

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I know this type of
work takes patience and

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a certain kind of
integrity in my opinion,

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to not just move hard and fast

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but keep it simple.

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Breathe.

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Focus on your
alignment and your action.

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For this one, 
I'll also invite you to really

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lift the chest to the chin.

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We've done this once before 
and then chin to the sky.

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And notice if you
can get a little bit

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more onto

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that top of the
spine by the cervical

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spine there.

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My legs are on,
my glutes are on.

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Squeeze the glutes,
lift a little higher perhaps.

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Breathing here, 
breathing, breathing.

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Squeeze the glutes, lift a
little higher perhaps, breathing.

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And then slowly release it down,

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nice and slow

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with

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control.

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Awesome. So we're 
gonna do a little rinse.

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We're gonna inhale,
listen carefully.

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We're gonna do the same thing,
but as we lift the hips,

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we're gonna lift the fingertips

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all the way up too.

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They go as far back as you like.

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Maybe all the way
back above the head.

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And then exhale,

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use your fingers here to

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continue that
exploration of the spine.

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Fingers reach up,

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we lower down

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and then hands
eventually come down.

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Twice more like that.
Inhale, reach it up.

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Arms all the way back.

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And then exhale,
we float it down.

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Yummy massage on the spine.
One more, here we go.

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Dude, I love yoga.

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You can slow
down your heart rate,

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calm anxiety,

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massage the spine, 
so you have nice,

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beautiful posture
and you can work

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your glutes and your legs

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and your core all at once.

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What a deal, what a life.

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When you come back down here,

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when the hands reach the ground
and the hips reach the ground,

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go ahead and walk
the feet together.

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And then you're gonna hug
the knees up towards the chest.

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Wrap the arms
around the shin, squeeze.

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And then keep your 
right knee hugging in

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as you send your left leg out,

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but we're gonna keep
the left heel hovering.

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That's always optional.

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I'm just here to
guide you, right?

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You're your best teacher
so you can always drop that leg.

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Even if it's just that you're
feeling a little tired today.

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Otherwise keep it lifted.

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Inhale in, exhale, you're
gonna switch in the air here.

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So we're keeping the
low back flushed in a,

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flush on the mat, excuse me.

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Core connection turned on.

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Shoulders relaxed.
Skin of the face relaxed.

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And then switch again.

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Right knee comes up
and in, left leg goes out.

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Breathing deep.

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Using this floor work today 
to really listen to your breath.

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Try to find something new. 
Switch again. (chuckles)

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Really you can
imagine that hip socket

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getting really snugly
on the left side here.

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And then really sending your 
right heel way beyond the mat.

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So energetically pushing out.

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And switch again.

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So we're playing
with opposition here.

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Squeezing with the right,
pressing with the left.

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And then switch again.

266
00:13:22,340 --> 00:13:24,780
Squeezing with the left,
pressing with the right.

267
00:13:24,780 --> 00:13:27,750
Keeping that low
back flush with the mat.

268
00:13:27,750 --> 00:13:30,500
Alright, so we're gonna
continue this just as is

269
00:13:30,500 --> 00:13:32,860
or you're gonna
add a little lift of

270
00:13:32,860 --> 00:13:34,330
the head, the neck,
the shoulders,

271
00:13:34,330 --> 00:13:36,400
nose towards the knee here.

272
00:13:36,400 --> 00:13:40,623
And then keep it lifted
as you squeeze and switch.

273
00:13:42,150 --> 00:13:44,161
Hug the low ribs in.

274
00:13:44,161 --> 00:13:47,300
Switch again and 
now in your own rhythm,

275
00:13:47,300 --> 00:13:48,760
just creating a nice,

276
00:13:48,760 --> 00:13:50,700
it can be a slow
and steady rhythm

277
00:13:50,700 --> 00:13:53,170
or if you're like, "I need 
a little fire today, baby,"

278
00:13:53,170 --> 00:13:55,630
(chuckles) pick up the pace.

279
00:13:55,630 --> 00:13:57,710
I should note though,
the fast doesn't

280
00:13:57,710 --> 00:14:00,017
necessarily mean fire.

281
00:14:03,760 --> 00:14:06,480
And this is one
that you might notice,

282
00:14:06,480 --> 00:14:08,600
you start to hold your breath

283
00:14:08,600 --> 00:14:09,630
and so

284
00:14:10,600 --> 00:14:11,593
arrive again

285
00:14:11,593 --> 00:14:13,653
at a nice, conscious inhale.

286
00:14:19,840 --> 00:14:22,220
Working the muscles of the core.

287
00:14:22,220 --> 00:14:24,060
Strengthening the back.

288
00:14:24,060 --> 00:14:25,991
Alright, even it out.

289
00:14:27,610 --> 00:14:30,070
And then we'll hug
both knees into the chest.

290
00:14:30,070 --> 00:14:32,370
Release the head,
the neck, the shoulders.

291
00:14:32,370 --> 00:14:34,490
Send the arms
out in a cactus arms,

292
00:14:34,490 --> 00:14:37,620
so bend the elbows
fingertips point towards

293
00:14:37,620 --> 00:14:39,350
up behind your head.

294
00:14:39,350 --> 00:14:43,113
And then we'll rock the
knees to the right side.

295
00:14:45,660 --> 00:14:47,330
Press into your right elbow

296
00:14:47,330 --> 00:14:50,640
as your right hand
comes towards the outer edge

297
00:14:50,640 --> 00:14:52,615
of your left thigh.

298
00:14:54,030 --> 00:14:55,501
And then turn 
onto your right ear.

299
00:14:55,501 --> 00:14:57,454
Excuse me, left ear. (laughs)

300
00:14:57,454 --> 00:15:00,350
I don't know why 
I said right. Left ear.

301
00:15:00,350 --> 00:15:03,520
Now, remember when we started
class with the belly breath,

302
00:15:03,520 --> 00:15:05,610
imagine your hands
on your belly here,

303
00:15:05,610 --> 00:15:06,910
breathe downward.

304
00:15:06,910 --> 00:15:10,643
We call this directional breath
or even a diaphragmatic breath,

305
00:15:10,643 --> 00:15:12,850
all the way down.

306
00:15:12,850 --> 00:15:14,923
As you inhale the
breath travels down.

307
00:15:16,020 --> 00:15:18,158
And as you exhale,
it travels up and out.

308
00:15:18,930 --> 00:15:21,140
A lot of people
breathe the opposite way.

309
00:15:21,140 --> 00:15:23,900
They breathe up,
exhale down.

310
00:15:23,900 --> 00:15:26,610
In yoga, we relearn,

311
00:15:26,610 --> 00:15:29,500
retrain the brain 
and the body to

312
00:15:29,500 --> 00:15:32,086
breathe with the
inhale moving down.

313
00:15:33,020 --> 00:15:34,856
Exhale coming back up.

314
00:15:36,260 --> 00:15:39,650
Alright, come back to center,
back to cactus arms.

315
00:15:39,650 --> 00:15:41,590
And then knees squeeze up and in

316
00:15:41,590 --> 00:15:43,800
and then over towards the left.

317
00:15:45,000 --> 00:15:47,520
Dig into the left elbow,
bring the left hand

318
00:15:47,520 --> 00:15:49,460
to the outer edge
of that right knee,

319
00:15:49,460 --> 00:15:52,383
right thigh, and then
turn onto your right ear.

320
00:15:53,750 --> 00:15:58,084
Then find that directional breath.
Breathe into your belly.

321
00:16:11,240 --> 00:16:14,030
Gorgeous. Just slowly bring
it all the way back up.

322
00:16:14,920 --> 00:16:16,940
Beautiful. You're gonna 
slowly from here

323
00:16:16,940 --> 00:16:19,150
bring the hands to
the backs of the thighs

324
00:16:19,150 --> 00:16:20,960
and we're gonna rock and roll

325
00:16:20,960 --> 00:16:23,660
up and down the length of
the spine a couple of times.

326
00:16:25,320 --> 00:16:27,423
And it's fun

327
00:16:27,423 --> 00:16:29,290
and it feels good, but
see if you can really listen

328
00:16:29,290 --> 00:16:30,700
to the feedback that you get

329
00:16:30,700 --> 00:16:33,270
as you rock up
and down the length.

330
00:16:33,270 --> 00:16:35,060
If you wanna rock back,

331
00:16:35,060 --> 00:16:37,110
touch the toes
overhead a little,

332
00:16:37,110 --> 00:16:40,500
Plow Pose if that's in
your body, maybe you do that.

333
00:16:40,500 --> 00:16:44,492
If you're like, "Ooh, yep.
Nope, not for me today,"

334
00:16:46,620 --> 00:16:49,343
come as you are.
It's all good.

335
00:16:49,343 --> 00:16:51,740
Eventually were gonna rock
all the way up and through

336
00:16:51,740 --> 00:16:53,592
to all fours.

337
00:16:55,240 --> 00:16:58,280
So you'll cross the ankles
and come all the way through

338
00:16:58,280 --> 00:16:59,680
to Tabletop Position.

339
00:16:59,680 --> 00:17:02,250
Find that nice neutral spine.

340
00:17:02,250 --> 00:17:03,730
And think about

341
00:17:03,730 --> 00:17:05,890
hugging your front body

342
00:17:05,890 --> 00:17:07,540
up to meet your back body.

343
00:17:07,540 --> 00:17:10,780
So you can think about
actively drawing the navel up,

344
00:17:10,780 --> 00:17:14,544
the lower ribs up
to meet your spine.

345
00:17:18,270 --> 00:17:19,460
Wrists underneath the shoulders,

346
00:17:19,460 --> 00:17:22,010
knees directly
underneath the hips.

347
00:17:22,010 --> 00:17:24,150
Curl the toes under, 
listen carefully.

348
00:17:24,150 --> 00:17:25,993
Inhale in, bend the elbows.

349
00:17:27,210 --> 00:17:30,480
Exhale, straighten but not lock

350
00:17:30,480 --> 00:17:32,440
the elbows, the arms
as we lift the knees

351
00:17:32,440 --> 00:17:33,920
for Hovering Table.

352
00:17:33,920 --> 00:17:38,370
Draw the low belly in towards
the center of your abdominals

353
00:17:38,370 --> 00:17:40,850
and hug the low ribs in again.

354
00:17:40,850 --> 00:17:43,620
So we're creating 
this kind of hollow body.

355
00:17:43,620 --> 00:17:45,480
It feels like we're
hollowing through the front here

356
00:17:45,480 --> 00:17:47,000
as we hover in Table.

357
00:17:47,000 --> 00:17:48,660
Neck is nice and long.

358
00:17:48,660 --> 00:17:51,032
Return to the breath, listen.

359
00:17:55,870 --> 00:17:57,900
Good. 
Take breaks if you need to.

360
00:17:57,900 --> 00:17:59,500
If you need a little more fire,

361
00:17:59,500 --> 00:18:03,400
lift the right foot 
off the ground.

362
00:18:03,400 --> 00:18:04,970
And then we'll 
place it back down.

363
00:18:04,970 --> 00:18:07,610
And then lift the left foot off
the ground, this is optional.

364
00:18:07,610 --> 00:18:09,646
Listen to your breath.

365
00:18:09,646 --> 00:18:11,690
Listen to your body.

366
00:18:11,690 --> 00:18:12,810
And then place it back down.

367
00:18:12,810 --> 00:18:14,900
Great, both knees
come to the earth.

368
00:18:14,900 --> 00:18:17,150
We press into the
tops of both feet,

369
00:18:17,150 --> 00:18:18,450
and here we go,

370
00:18:18,450 --> 00:18:21,723
dropping the belly, inhale,
open the chest, look forward.

371
00:18:22,570 --> 00:18:25,490
Exhale, round through the spine.

372
00:18:25,490 --> 00:18:27,291
Navel draws up.

373
00:18:28,140 --> 00:18:30,480
Inhale, drop the belly.

374
00:18:30,480 --> 00:18:32,063
Look forward.

375
00:18:33,517 --> 00:18:36,553
And exhale, reverse it.

376
00:18:38,200 --> 00:18:40,944
Beautiful. Walk the 
knees back just a bit.

377
00:18:42,030 --> 00:18:44,430
Then we're gonna
lift the right knee up

378
00:18:44,430 --> 00:18:45,940
and we're gonna slowly bring it,

379
00:18:45,940 --> 00:18:49,080
the right foot, all the
way up into a nice low lunge.

380
00:18:49,080 --> 00:18:52,410
So for this one today, we're
gonna walk the left knee back,

381
00:18:52,410 --> 00:18:55,820
so we're creating more space.

382
00:18:55,820 --> 00:18:57,690
Listen to your body.

383
00:18:57,690 --> 00:19:00,393
Front knee is over 
front ankle so you can really

384
00:19:01,520 --> 00:19:03,570
walk the toes out a little bit

385
00:19:04,730 --> 00:19:06,173
to find that alignment.

386
00:19:07,960 --> 00:19:10,140
Good. Then we're just
here on the fingertips

387
00:19:10,140 --> 00:19:13,170
or on the fist, if you like,

388
00:19:13,170 --> 00:19:15,230
breathing deep.
Listening to your body.

389
00:19:15,230 --> 00:19:16,670
Listening to your breath.

390
00:19:16,670 --> 00:19:18,110
Pull the right hip crease back.

391
00:19:18,110 --> 00:19:19,700
Squeeze the inner
thighs to the midline,

392
00:19:19,700 --> 00:19:21,300
so you're not just dumping

393
00:19:21,300 --> 00:19:24,273
your center or your power, 
right, into the earth.

394
00:19:24,273 --> 00:19:26,483
There's a connection there.

395
00:19:29,960 --> 00:19:31,690
Then if you you're
listening to your breath

396
00:19:31,690 --> 00:19:32,690
and listening to your body

397
00:19:32,690 --> 00:19:34,870
and it says to stay
down nice and low today,

398
00:19:34,870 --> 00:19:36,500
stay down nice and low.

399
00:19:36,500 --> 00:19:38,030
Otherwise we'll
flow with the breath,

400
00:19:38,030 --> 00:19:40,981
inhale, reaching the fingertips 
forward, up and back.

401
00:19:40,981 --> 00:19:44,380
Going a little deeper in the 
pose today maybe as you inhale.

402
00:19:44,380 --> 00:19:47,640
And then exhale,
slowly bringing it down.

403
00:19:47,640 --> 00:19:51,160
Going deeper because we walk
that left knee back just a bit.

404
00:19:51,160 --> 00:19:53,770
Alright. From here, plant 
the palms nice and easy.

405
00:19:53,770 --> 00:19:55,680
You're just gonna
come back to all fours.

406
00:19:55,680 --> 00:19:58,020
Walk the knees back out again

407
00:19:58,020 --> 00:19:59,140
towards the back
edge of your mat.

408
00:19:59,140 --> 00:20:02,214
And then here we go, bring
that left foot all the way up.

409
00:20:03,300 --> 00:20:05,120
Front knee over front ankle.

410
00:20:05,120 --> 00:20:07,228
Walk the right knee back.

411
00:20:09,010 --> 00:20:10,749
And check your alignment.

412
00:20:11,670 --> 00:20:13,993
Squeeze the inner thighs.
Find the action.

413
00:20:15,160 --> 00:20:18,282
And we're here breathing.
We're breathing.

414
00:20:20,660 --> 00:20:22,400
People always wanna
do the splits in yoga.

415
00:20:22,400 --> 00:20:23,410
I see that all the time.

416
00:20:23,410 --> 00:20:25,090
I have for years
and I still see it.

417
00:20:25,090 --> 00:20:26,620
Like, wanna work on the splits,

418
00:20:26,620 --> 00:20:28,870
which is awesome if you
want to work on the splits,

419
00:20:28,870 --> 00:20:32,750
but then not many
people wanna put in the time.

420
00:20:32,750 --> 00:20:34,380
It's a lot of listening, really.

421
00:20:34,380 --> 00:20:36,540
Not forcing, listening

422
00:20:36,540 --> 00:20:39,042
to your breath,
your body doing this type of

423
00:20:40,440 --> 00:20:42,580
work that's not fast.

424
00:20:43,590 --> 00:20:44,869
But then one day 
you do the splits,

425
00:20:44,869 --> 00:20:48,893
and you're like, "Holy Molly,"
or your version of the splits.

426
00:20:50,810 --> 00:20:54,830
This 30 day yoga journey
will get you closer to the splits

427
00:20:54,830 --> 00:20:56,990
if you're interested.

428
00:20:56,990 --> 00:20:59,430
Okay, so keeping
it nice and low.

429
00:20:59,430 --> 00:21:01,540
Otherwise, we're gonna 
lift the fingertips,

430
00:21:01,540 --> 00:21:03,110
squeeze inner
thighs to the midline,

431
00:21:03,110 --> 00:21:05,123
find your connection and 
that's where it comes from.

432
00:21:05,123 --> 00:21:08,620
As you inhale,
reach the fingertips up.

433
00:21:08,620 --> 00:21:11,070
Lift your heart
up towards the sky.

434
00:21:11,070 --> 00:21:13,973
And then exhale, follow
the breath, bring it down.

435
00:21:14,850 --> 00:21:15,683
Beautiful.

436
00:21:15,683 --> 00:21:18,103
Plant the palms,
come back to all fours.

437
00:21:19,380 --> 00:21:21,690
Walk the knees
underneath the hip points.

438
00:21:21,690 --> 00:21:24,370
So from here, we're gonna
take the left fingertips,

439
00:21:24,370 --> 00:21:25,960
turn them out in
towards the body.

440
00:21:25,960 --> 00:21:29,490
We've been here before.
Just giving a little break

441
00:21:29,490 --> 00:21:30,950
in between the days here.

442
00:21:30,950 --> 00:21:34,547
And we're gonna move
in a circular direction.

443
00:21:35,440 --> 00:21:37,780
Break on the
arms is what I mean.

444
00:21:37,780 --> 00:21:41,101
One way,
and then the other.

445
00:21:42,990 --> 00:21:45,250
Try to keep your
fingerprints rooted down.

446
00:21:45,250 --> 00:21:47,040
If they don't stay down,
that's okay.

447
00:21:47,040 --> 00:21:50,050
They will eventually
with more of this work.

448
00:21:50,050 --> 00:21:51,429
But

449
00:21:53,920 --> 00:21:55,970
intend for them to stay down.

450
00:21:55,970 --> 00:21:58,820
And then release 
that one nice and slow.

451
00:21:58,820 --> 00:22:00,240
Plant the left palm,

452
00:22:00,240 --> 00:22:03,790
turn the right fingertips 
in towards your body

453
00:22:03,790 --> 00:22:06,330
and same thing
on the other side.

454
00:22:06,330 --> 00:22:07,799
One way,

455
00:22:09,120 --> 00:22:10,645
and then the other.

456
00:22:17,410 --> 00:22:19,500
Alright, after you've gone

457
00:22:19,500 --> 00:22:21,980
one way and then the other,

458
00:22:21,980 --> 00:22:23,460
let's bring it back.

459
00:22:23,460 --> 00:22:26,400
We're gonna walk the
knees in towards each other,

460
00:22:26,400 --> 00:22:29,200
swing the legs to one
side and come through

461
00:22:29,200 --> 00:22:31,605
to a cross-legged seat.

462
00:22:37,270 --> 00:22:40,283
Take your right
hand to your left knee.

463
00:22:41,460 --> 00:22:44,410
Take your left
hand to your right knee.

464
00:22:44,410 --> 00:22:47,750
And draw your chin into
your chest and round through.

465
00:22:47,750 --> 00:22:51,863
Feeling that nice stretch
through the lats, the scaps.

466
00:22:51,863 --> 00:22:55,341
The weight of 
the head bows over.

467
00:22:57,830 --> 00:23:00,608
Listen to the
sound of your breath.

468
00:23:05,280 --> 00:23:08,290
And really feel this nice
stretch in the back of the neck.

469
00:23:08,290 --> 00:23:11,483
Really up towards the base
of my head. Feels really nice.

470
00:23:15,470 --> 00:23:16,770
And then

471
00:23:16,770 --> 00:23:19,070
bring your awareness
to the base of the spine,

472
00:23:19,960 --> 00:23:22,930
that root chakra,
and we're gonna

473
00:23:22,930 --> 00:23:25,030
kind of engage muscles there,

474
00:23:25,030 --> 00:23:25,990
if you know what I mean.

475
00:23:25,990 --> 00:23:28,380
And from there, we're gonna 
lift up through the spine,

476
00:23:28,380 --> 00:23:30,280
roll up, roll up, roll up,

477
00:23:30,280 --> 00:23:33,230
and it as almost as if you're
taking that shirt off, I know,

478
00:23:33,230 --> 00:23:34,410
salacious.

479
00:23:34,410 --> 00:23:35,650
And you're, or,

480
00:23:35,650 --> 00:23:37,390
a nicer way of putting
that would be it's like,

481
00:23:37,390 --> 00:23:38,670
"Oh, good morning," stretch.

482
00:23:38,670 --> 00:23:40,480
Opening, opening, opening.

483
00:23:40,480 --> 00:23:42,170
Through those cactus arms.

484
00:23:42,170 --> 00:23:45,603
If you want to yawn here,
make any noise, you can.

485
00:23:47,350 --> 00:23:49,020
And then release.

486
00:23:49,020 --> 00:23:52,000
Alright, left hand
goes to the right knee.

487
00:23:52,000 --> 00:23:54,040
Right hand crosses over on top.

488
00:23:54,040 --> 00:23:57,570
Same thing, chin to chest,
rounding through.

489
00:23:57,570 --> 00:23:59,520
Closing your eyes.

490
00:23:59,520 --> 00:24:01,580
Practice is about 
to wrap up here,

491
00:24:01,580 --> 00:24:03,839
so really close your eyes, 
soften your jaw

492
00:24:03,839 --> 00:24:06,720
and take a moment with yourself.

493
00:24:06,720 --> 00:24:09,603
To me, that's what this
beautiful journey is all about.

494
00:24:11,850 --> 00:24:13,335
Committing

495
00:24:14,530 --> 00:24:18,643
to that relationship with yourself,
with your breath.

496
00:24:21,050 --> 00:24:23,680
You might notice
that the head is holding,

497
00:24:23,680 --> 00:24:24,950
and after a couple of breaths,

498
00:24:24,950 --> 00:24:27,805
it gets a little heavier
and heavier and heavier.

499
00:24:33,010 --> 00:24:34,040
And then here we go.

500
00:24:34,040 --> 00:24:36,363
From the base of the spine,

501
00:24:37,360 --> 00:24:38,579
draw energy up.

502
00:24:39,440 --> 00:24:42,720
It's like a little ball of
light or a little snake,

503
00:24:42,720 --> 00:24:43,570
or just your awareness.

504
00:24:43,570 --> 00:24:46,210
It comes all the way up
through the abdominals.

505
00:24:46,210 --> 00:24:49,110
All the way up
through the solar plexus,

506
00:24:49,110 --> 00:24:51,320
all the way up
as the arms release

507
00:24:51,320 --> 00:24:54,190
all the way up
through the heart.

508
00:24:54,190 --> 00:24:56,210
Up through that throat chakra.

509
00:24:56,210 --> 00:24:59,040
All the way up through
the eyes and third eye.

510
00:24:59,040 --> 00:25:01,760
And all the way up to the crown,
and we stretch and we yawn,

511
00:25:01,760 --> 00:25:03,510
maybe cactus arms or

512
00:25:03,510 --> 00:25:07,540
football goalpost arms, 
if that's your thing.

513
00:25:07,540 --> 00:25:11,220
And then all the way back down.

514
00:25:11,220 --> 00:25:12,530
Ground for a second

515
00:25:12,530 --> 00:25:14,540
by bringing your
fingertips to the earth.

516
00:25:14,540 --> 00:25:17,280
Close your eyes and
just notice how you feel.

517
00:25:17,280 --> 00:25:19,040
Take any soft, easy

518
00:25:19,040 --> 00:25:22,897
movements with the head,
the neck that feels good here.

519
00:25:26,950 --> 00:25:30,070
Way to go, way to show up.

520
00:25:30,070 --> 00:25:32,184
Way to listen.

521
00:25:37,050 --> 00:25:39,280
We'll bring the head
back over the heart.

522
00:25:39,280 --> 00:25:42,610
Draw the hands together,
prayer position.

523
00:25:42,610 --> 00:25:45,580
Inhale in deeply.

524
00:25:45,580 --> 00:25:48,828
Exhale to bow the
head to the heart.

525
00:25:53,590 --> 00:25:56,223
Remembering the
mantra from yesterday,

526
00:25:57,720 --> 00:26:00,464
my breath is my anchor.

527
00:26:00,464 --> 00:26:02,571
My anchor is my breath.

528
00:26:04,250 --> 00:26:06,660
Whenever you need it,
just tune in to

529
00:26:06,660 --> 00:26:08,512
that listening.

530
00:26:11,540 --> 00:26:13,509
It's always there for you.

531
00:26:22,920 --> 00:26:24,650
We'll see you tomorrow.

532
00:26:24,650 --> 00:26:25,763
Take good care.

533
00:26:27,560 --> 00:26:29,302
Inhale lots of love in.

534
00:26:30,320 --> 00:26:33,010
Exhale lots of
love out to whisper

535
00:26:33,010 --> 00:26:34,748
Namaste.

536
00:26:34,748 --> 00:26:38,469
(bright upbeat piano music)