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- Hello everyone.
Welcome to BREATH,

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your 30 day yoga journey,
I'm Adriene.

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This is Benji and today is Day 5.

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High fives all around.

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If you make it to Day 5,
you can do this whole journey.

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So today we hunker
down and replenish.

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Let's get started.

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(bright upbeat piano music)

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Alright today, we're
going to begin on all fours.

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So come on down to the ground.

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Feel free to
always pad those knees,

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if you need to.

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Spread the fingertips

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and we're gonna take everything

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we've introduced
thus far and kind of

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bring it right into
this beginning moment here

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as you begin to
anchor in your breath.

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Listen to your body and
just notice how you feel.

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Slip into the
role of the observer.

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As you drop the belly,
open the chest,

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inhale to look forward.

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And exhale to
round through the spine.

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Chin to chest, we're beginning

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with a little
spinal flexion today.

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Inhale to drop the belly. 
Look forward.

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And then exhale to
round through the spine.

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Now I'd like for you
to find a little rhythm

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with your breath here,
and when you feel inspired

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go ahead and veer off the
railroad tracks a little bit

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meaning you have the structure.

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Now you can find a
little bit of freedom

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in the form as you tune in

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to the sound of your breath

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and just notice how
you're feeling today.

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You can turn the
fingertips around

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and bring the
circles back into play.

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If you need a little stretch,

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through the hands, 
the wrists, the forearms.

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You can take
Extended Child's Pose.

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Letting go of the day thus far.

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Putting your to-do list on hold.

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And embracing this time

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that we have curved out
for ourselves together.

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Eventually we'll make our
way all the way onto the belly.

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Just kind of
following the feeling nice

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and slow mindfully to the belly.

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Then when you get there,

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I'll invite you
to bring your elbows

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underneath your shoulders.

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Keep the wrists parallel.

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As if there are
two railroad tracks,

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spread the fingertips,
press into the tops of the feet

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root down
through the pubic bone.

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Then draw your
shoulder blades together

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and then down the back

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as you open up through the chest

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and begin to lift the chin

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a little bit without
crunching the back of the neck.

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So keep the neck nice and long.

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Now, try probably won't actually

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get to do this but you
never know, you never know.

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Try to press your
pinky toe under the ground

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as you open up 
through the chest.

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Little grace notes.

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See if you can hug the 
low ribs in in just a bit here

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as we take Sphinx Pose.

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Now find your breath again.

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Pressing into the elbow.

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With your breath, inhale,

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turn to look over 
your right shoulder.

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I like to imagine someone
kissing me on the neck here.

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Hey, why not? And
then come back to center.

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Excuse me, and then
take it to the other side

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as you inhale to the left.

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Get yourself a sweet kiss
on the right side of the neck.

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Thank you very much.

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And then back to center,
big inhale in.

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Exhale, tuck the chin,
curl the toes under,

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lift the knees, forearm Plank.

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Yep, deep breathing here.

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Use your breath to support you.

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Breathe into all four sides

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of the torso or
not here for long.

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Breathe nice, smooth,
deep breaths.

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Don't hold your breath here.

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You got this for three, two,

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and on the one, lower the knees.

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Keep the elbows and arms,

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and hands,
fingertips where they are.

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And you're gonna
send the hips high.

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Keep the knees downlow,

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and then walk
them back, back, back

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'til your spine feels
like it's a slide here.

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Hip creases up high,
we're opening up

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through the sits bones here.

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So butts up and
you can take a peak

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maybe lift your gaze to look

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and see if your
fingertips are coming in

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or your elbows
have gone out wide.

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Best you can work
to maintain these two

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parallel lines lines between
the elbows and the wrists.

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Heart to Earth Pose. 
Big shoulder opener here.

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Big heart opener,
big chest opener.

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Breathing deep.

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Staying nice and rooted
through the hands.

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Conscious of the feet,

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pressing into the
ground best you can.

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One more deep breath in here.

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Nice, then exhale,
slowly lift the elbows up.

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Hug the lower ribs,
lift your chest.

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Come all the way back to
that nice Tabletop Position.

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And then we'll curl
the toes under once again.

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Take a deep breath in.

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Exhale, Downward Facing Dog.

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Take a couple
breaths here, work it out.

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Marrying movement and breath,

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breath and movement.

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Inviting the body,

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the blood, the energy,
the energetic body

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to all be replenished here.

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Alright from here make your
way up to the top of the mat.

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You can take baby steps

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or you can hop.

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Feet hip width apart 
or flushed together, your choice.

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Toes pointing forward.

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Just nice
conscious footing always.

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Bend the knees,
let the upper body drape here.

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Let the head get heavy.

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And find a little sway today,
a little side to side.

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Feeling your weight 
shift on the feet.

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I'm starting to use the sound

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of the breath to
anchor the busy mind.

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And then when you're ready,
bend your knees.

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Tuck your chin and slowly,

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begin to roll it up to standing.

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Take your time.

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And when you arrive, 
Mountain Pose.

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Take a deep breath in.

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And we're gonna squeeze 
the shoulders up to the ears.

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As you exhale, take them back

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and around and down.

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Again big inhale, squeeze
the shoulders up to the ears.

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Stand tall.

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Exhale, back, around and down.

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And one more time just
with the sound of your breath.

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Beautiful, from here,
we're gonna take

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the fingertips forward.

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Cross the right
arm over the left.

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Now from here,
we're at a cross,

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we're gonna bring
the fingertips up

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and then keep the spiral.

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Keep the cross to come

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into what we call Eagle Arms
or Garudasan Arms.

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And if you are confused again,
it's right over left.

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Bring the fingertips up

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and then just keep
wrapping the arms.

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Now there's a high
chance that they won't wrap.

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So we'll just do our best.

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Then we're gonna
lift the chest up here.

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Inhale, lift the elbows up.

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Listen carefully, exhale,
bend the knees

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bend the knees,
send the hips back.

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And we're gonna
round into a little ball.

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So as low as you can go.

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Just do your best.

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Really send your 
weight back into your hips,

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dig into your heels.

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Good, here we go. 
Press into the feet.

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Inhale, stand tall,
lift the elbows.

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Exhale, send the hips back.

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Bend the knees, get down low,
drop your center.

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Drop your weight
into your heels.

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Push your weight 
back into your heels.

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And then inhale, lift up.

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Good. Again, bend the knees.

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Weight back in those heels.

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Send the hips back.

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Round it through chin to chest.

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Again, really send the
weight back into your heels.

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If you fall back that's
alright, we'll catch you.

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Good and then we rise up.

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Little similar to yesterday, 
open the arms,

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open the chest as if
you're waking up in the morning.

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Nice big stretch here.

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Second side, here we go.

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Left arm crosses over the right.

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Fingertips up, we'll
continue to wrap it around.

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And then here we go, 
inhale, lift the elbows,

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lift the chest,
draw your navel in.

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So draw the low ribs

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and the belly button in.
Find that containment.

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And then here we go,
bend the knees,

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send the hips back.

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Send weight into the heels.

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Round it through chin to chest,

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navel draws up and in.

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If you want, 
you can lift the toes here.

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And then here we go,
inhale, stand up tall,

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Lift the elbows.

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Careful not to splay out 
through the ribs too much.

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Keep that
connection to center

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and then here we go back down.

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Bend the knees,
send the hips back.

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Lots of weight in the heels.

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Push the envelope,
navel draws in and out.

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Good and then inhale.

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We lift. Stand up tall.

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Draw energy up from 
the arches of the feet.

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Good, last time chin to chest.
Here we go.

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Bend in the knees,
sending the hips back, squeeze.

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And all the way back up.
Nice.

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Open it up, take a
deep breath in, stretch.

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Deep breath out,
stand up tall Mountain.

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Good, inhale, reach for the sky.

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Exhale, Forward Fold.

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Inhale halfway lift,
find length in the neck.

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Hug those low ribs in and up.

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Good, then exhale, 
soften and fold everything.

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Bend the knees, plant the palms.

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Step one foot back then
step the other foot back

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for Plank or Half Plank.

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Root through the fingertips,

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ground down
through the knuckles.

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There's not a lot of
pressure in the wrists here,

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believe it or not.
Now hug the low ribs in.

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The way we also
take care of that

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is by connecting the core, 
right? Engaging the core.

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Reach the heels back, inhale in.

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Exhale, Downward Facing Dog.

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Beautiful. Inhale,
lift the right leg up high.

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Nice and slow, no need to rush.

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Good. Feel it out here.

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Find your breath.

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Inhale, lift the 
right heel a little higher.

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Exhale, slowly shifting forward,
squeeze and lift.

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And then step that
right foot all the way up.

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Good pivot on the back foot.

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Inhale, sweep the fingertips

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forward, up and back. 
Warrior I.

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Exhale, Warrior II,
open it up nice and wide.

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Straighten the front leg.

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Inhale, reach the fingertips
all the way up and back.

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Big stretch.

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And exhale, cartwheel 
it all the way down

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bending in the front knee.

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Pivoting on the back foot.
Coming into your lunge.

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On an inhale, reach the
right fingertips up for a twist.

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Big breath in. 
Big stretch.

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Lots of the energy
in the fingertips.

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Good, then exhale,
bring it back down.

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Nice, plant the palms, 
step it back.

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Plank Pose, inhale in.

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Exhale to Downward Facing Dog.

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Alright, inhale, lift the 
left leg up high, nice and slow.

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Claw through the fingertips.

256
00:11:49,040 --> 00:11:50,640
Breathe here, check it out.

257
00:11:50,640 --> 00:11:52,260
Hug into that midline.

258
00:11:52,260 --> 00:11:54,670
Pressing into both palms evenly.

259
00:11:54,670 --> 00:11:56,077
Good. On your next breath in,

260
00:11:56,077 --> 00:11:58,330
lift the left heel 
a little higher.

261
00:11:58,330 --> 00:12:00,380
Then exhale, shift it
forward with control.

262
00:12:00,380 --> 00:12:02,950
Nice and easy, step it up.

263
00:12:02,950 --> 00:12:05,220
When you're ready
pivot on the back foot.

264
00:12:05,220 --> 00:12:06,640
Front knee has
been we're anchored

265
00:12:06,640 --> 00:12:08,800
through the outer
edge of that back foot.

266
00:12:08,800 --> 00:12:10,920
Inhale, sweep the
fingertips forward,

267
00:12:10,920 --> 00:12:13,170
up and back Warrior I.

268
00:12:13,170 --> 00:12:16,600
Ah! Good, exhale, Warrior II.

269
00:12:16,600 --> 00:12:18,590
Open it up to the right.

270
00:12:18,590 --> 00:12:19,800
Pull the pinkies back.

271
00:12:19,800 --> 00:12:22,520
Remember head over heart,
heart over pelvis here.

272
00:12:22,520 --> 00:12:24,113
Nice bend in that front knee.

273
00:12:25,230 --> 00:12:27,440
Now inhale,
straighten the front leg.

274
00:12:28,850 --> 00:12:30,320
Lengthen through
the left side waist

275
00:12:30,320 --> 00:12:33,670
as you reach back nice and
long in the back of the neck.

276
00:12:33,670 --> 00:12:35,410
Good, then exhale. 
Have fun here!

277
00:12:35,410 --> 00:12:37,763
Cartwheel it all the way down.

278
00:12:38,740 --> 00:12:40,740
Back to your lunge.

279
00:12:40,740 --> 00:12:41,740
Pivot on the back foot

280
00:12:41,740 --> 00:12:43,600
and on your next
breath in with energy

281
00:12:43,600 --> 00:12:45,860
in the left fingertips,
reach up towards the sky.

282
00:12:45,860 --> 00:12:48,808
Big replenishing twist here.

283
00:12:49,700 --> 00:12:52,460
Good. On an exhale,
bring it back down.

284
00:12:52,460 --> 00:12:55,259
Plank Pose or Half Plank.

285
00:12:55,259 --> 00:12:57,410
This time inhale,
look forward, shift forward.

286
00:12:57,410 --> 00:13:00,170
Exhale all the way to the belly.

287
00:13:00,170 --> 00:13:03,300
Inhale for Cobra, Bhujangasan.

288
00:13:03,300 --> 00:13:05,900
And exhale to
soften and release.

289
00:13:05,900 --> 00:13:09,080
Inhale to press up
to Plank or all fours.

290
00:13:09,080 --> 00:13:11,310
And exhale to your
Downward Facing Dog.

291
00:13:11,310 --> 00:13:14,590
For this Downward Dog,
turn your toes inward.

292
00:13:14,590 --> 00:13:17,030
So we have like
a pigeon toed dog

293
00:13:17,030 --> 00:13:18,090
and notice what that does.

294
00:13:18,090 --> 00:13:22,800
You can use your eyeballs
here to see what that does

295
00:13:22,800 --> 00:13:24,330
with the ankles, the shins,

296
00:13:24,330 --> 00:13:26,580
the knees, the thighbone,
the femur,

297
00:13:26,580 --> 00:13:28,676
and then those hip creases.

298
00:13:30,250 --> 00:13:31,910
Beautiful.

299
00:13:31,910 --> 00:13:34,390
Now we'll straighten it

300
00:13:34,390 --> 00:13:36,160
out just a bit but maybe keep

301
00:13:36,160 --> 00:13:38,420
a little bit of inner rotation.

302
00:13:38,420 --> 00:13:40,610
So the toes are
turned in just a bit.

303
00:13:40,610 --> 00:13:44,656
So that inner thigh, the thigh 
bone can internally rotate.

304
00:13:45,670 --> 00:13:46,810
Alright, let's
get off the hands.

305
00:13:46,810 --> 00:13:48,780
Bend the knees,
inhale to look forward.

306
00:13:48,780 --> 00:13:50,430
Exhale, to make
your way to the top.

307
00:13:50,430 --> 00:13:54,490
You can step, you can hop.
You can Do-Si-Do. Grape vine.

308
00:13:54,490 --> 00:13:56,170
Inhale to lift up halfway.

309
00:13:56,170 --> 00:13:58,560
When you get there,
follow your breath.

310
00:13:58,560 --> 00:14:01,770
Exhale to soften and fold in.

311
00:14:01,770 --> 00:14:03,150
Good, root to rise here.

312
00:14:03,150 --> 00:14:04,810
Ground through the feet,
spread the fingertips.

313
00:14:04,810 --> 00:14:06,750
Inhale, reach high towards the sky.

314
00:14:06,750 --> 00:14:08,996
Big breath, big stretch.

315
00:14:08,996 --> 00:14:11,670
And exhale, bring the palms together

316
00:14:11,670 --> 00:14:13,960
and slowly slide
them down to your heart.

317
00:14:13,960 --> 00:14:14,880
Relaxing your shoulders.

318
00:14:14,880 --> 00:14:18,210
As you do so close your eyes
and just observe the breath.

319
00:14:18,210 --> 00:14:20,220
Notice how you feel.

320
00:14:20,220 --> 00:14:22,370
Try not to fidget here.

321
00:14:23,711 --> 00:14:25,830
I know it's hard and
if you do, it's all good.

322
00:14:25,830 --> 00:14:27,800
You know, you do you.
Take care of you,

323
00:14:27,800 --> 00:14:31,012
but just, right, we just want
to bring, awareness to that.

324
00:14:32,240 --> 00:14:34,603
Alright, inhale in.

325
00:14:34,603 --> 00:14:36,120
Exhale, keep the hands 
where they are.

326
00:14:36,120 --> 00:14:38,640
You're gonna bend the
knees and the hips back.

327
00:14:38,640 --> 00:14:40,320
We've already been here before.

328
00:14:40,320 --> 00:14:42,100
Feet are together,
really together this time.

329
00:14:42,100 --> 00:14:44,401
So walk them together 
if they are not already.

330
00:14:44,401 --> 00:14:46,890
Send the hips back and we're 
just gonna shift our weight

331
00:14:46,890 --> 00:14:49,690
a little front and back
so that we can eventually

332
00:14:49,690 --> 00:14:53,530
start to really feel
what it's like to send,

333
00:14:53,530 --> 00:14:55,190
kind of can be scary at first,

334
00:14:55,190 --> 00:14:57,630
to send a lot of
weight into the heels.

335
00:14:57,630 --> 00:15:00,050
In fact, you might
challenge yourself,

336
00:15:00,050 --> 00:15:02,019
by lifting your toes here.

337
00:15:03,450 --> 00:15:05,750
Really keeping that connection,

338
00:15:05,750 --> 00:15:09,650
to all four corners of the feet.
Samasthiti!

339
00:15:10,786 --> 00:15:12,360
And then lowering the toes,

340
00:15:12,360 --> 00:15:15,010
sinking down a
little lower if you got it.

341
00:15:15,010 --> 00:15:16,500
Alright, check it out.

342
00:15:16,500 --> 00:15:20,233
Inhale in. Exhale, draw
the shoulder blades together.

343
00:15:21,380 --> 00:15:22,810
Inhale in again.

344
00:15:22,810 --> 00:15:24,850
Exhale, take your 
right elbow over

345
00:15:24,850 --> 00:15:27,003
towards your left knee.

346
00:15:28,130 --> 00:15:30,440
Now work to anchor right elbow

347
00:15:31,630 --> 00:15:34,690
on the outside
of your left thigh.

348
00:15:34,690 --> 00:15:35,930
And then take your bottom hand.

349
00:15:35,930 --> 00:15:37,410
Your right hand to a fist.

350
00:15:37,410 --> 00:15:40,640
Use your top hand to
grow long through the spine.

351
00:15:40,640 --> 00:15:43,070
Maybe sink a little lower.

352
00:15:43,070 --> 00:15:45,160
Breathe into your belly.
You got this.

353
00:15:45,160 --> 00:15:46,998
Squeeze the legs together.

354
00:15:48,920 --> 00:15:50,400
Good, then slowly release.

355
00:15:50,400 --> 00:15:52,730
Straighten the legs.
Careful not to lock the knees.

356
00:15:52,730 --> 00:15:55,100
Let the head hang forward.

357
00:15:55,100 --> 00:15:57,210
Standing Forward Fold, 
Uttanasana.

358
00:15:57,210 --> 00:15:58,864
Take a deep breath in.

359
00:15:59,464 --> 00:16:01,683
Long breath out.

360
00:16:01,683 --> 00:16:03,060
Palms come together.

361
00:16:03,060 --> 00:16:06,600
We reset by
bringing the hips back.

362
00:16:06,600 --> 00:16:08,855
Just a little hair toss.

363
00:16:11,792 --> 00:16:13,787
Uttanasan, palms together.

364
00:16:13,787 --> 00:16:15,200
Second side, here we go.

365
00:16:15,200 --> 00:16:17,760
For the twist, inhale,
draw the shoulders,

366
00:16:17,760 --> 00:16:19,130
shoulder blades together.

367
00:16:19,130 --> 00:16:20,733
Exhale sink, a little lower.

368
00:16:21,830 --> 00:16:24,900
Good inhale send the
outer edge of the left arm

369
00:16:24,900 --> 00:16:27,530
now to the outer
edge of the right knee.

370
00:16:29,700 --> 00:16:31,410
Bottom hand becomes a fist.

371
00:16:31,410 --> 00:16:33,160
Use the top hand and press here.

372
00:16:33,160 --> 00:16:35,780
As you rotate the chest,

373
00:16:35,780 --> 00:16:37,840
the heart, opening
up towards the right

374
00:16:37,840 --> 00:16:40,330
maybe even up towards the sky.

375
00:16:40,330 --> 00:16:43,340
Finding length in the spine,
dropping your bum,

376
00:16:43,340 --> 00:16:45,080
holding onto your center.

377
00:16:45,080 --> 00:16:47,480
Breathing deep here.

378
00:16:47,480 --> 00:16:48,790
Inhale in.

379
00:16:48,790 --> 00:16:51,400
And exhale,
let everything go.

380
00:16:51,400 --> 00:16:54,890
Awesome. Inhale, halfway lift.

381
00:16:54,890 --> 00:16:57,230
Nice long, beautiful neck.

382
00:16:57,230 --> 00:16:59,190
And then exhale to soften.

383
00:16:59,190 --> 00:17:02,060
Let it all go. Nice work.

384
00:17:03,390 --> 00:17:04,960
Bend the knees, plant the palms.

385
00:17:04,960 --> 00:17:08,520
Step one foot
back then the other.

386
00:17:08,520 --> 00:17:11,400
Plank Pose.
Inhale in here.

387
00:17:11,400 --> 00:17:14,950
Exhale, hips up high and back,
Downward Facing Dog.

388
00:17:14,950 --> 00:17:18,700
So for this last bit of action,

389
00:17:18,700 --> 00:17:20,300
we're gonna walk the feet

390
00:17:20,300 --> 00:17:22,410
up to shorten the dog just a bit.

391
00:17:22,410 --> 00:17:23,770
And the heels
can be super lifted.

392
00:17:23,770 --> 00:17:26,313
No worries there.
Knees can be bent.

393
00:17:31,250 --> 00:17:34,000
Then we'll press
into both palms evenly,

394
00:17:34,000 --> 00:17:35,330
we're gonna hug the low ribs in

395
00:17:35,330 --> 00:17:38,460
and we're gonna practice
just lifting our right hand.

396
00:17:38,460 --> 00:17:40,160
And it's not about
doing it and mastering it,

397
00:17:40,160 --> 00:17:43,000
it's about what needs to
happen to maintain balance

398
00:17:43,000 --> 00:17:45,650
when we throw
ourselves insanely off balance

399
00:17:45,650 --> 00:17:47,857
by lifting the right hand.

400
00:17:48,750 --> 00:17:50,810
Good, and then place it back down.

401
00:17:50,810 --> 00:17:52,800
Lift the left hand,
see what happens.

402
00:17:52,800 --> 00:17:55,530
And you just kind
of go off the course

403
00:17:55,530 --> 00:17:57,283
and then come back to center.

404
00:17:58,200 --> 00:17:59,763
Your breath has to change.

405
00:18:01,020 --> 00:18:04,082
We're building strength.

406
00:18:04,082 --> 00:18:06,790
Looking at our patterns.

407
00:18:06,790 --> 00:18:08,690
We're looking at who we are.

408
00:18:08,690 --> 00:18:10,990
And then bring 
the left hand back.

409
00:18:10,990 --> 00:18:13,600
One more time, this is it guys. 
Stick with me.

410
00:18:13,600 --> 00:18:16,160
Right hand lifts. You can
stay here experimenting

411
00:18:16,160 --> 00:18:18,040
or you can take
it to the outer edge

412
00:18:18,040 --> 00:18:20,930
of the left thigh, left shin,

413
00:18:20,930 --> 00:18:22,670
or maybe even to the left ankle.

414
00:18:22,670 --> 00:18:24,180
And then we'll
press into the left palm

415
00:18:24,180 --> 00:18:25,370
and turn to look underneath

416
00:18:25,370 --> 00:18:27,313
our left armpit chest.

417
00:18:28,560 --> 00:18:31,364
Breathing deep here
in this Down Dog twist.

418
00:18:32,440 --> 00:18:33,824
And then releasing.

419
00:18:33,824 --> 00:18:35,160
Taking it to the other side.

420
00:18:35,160 --> 00:18:37,680
Take a little break in
between if you need to.

421
00:18:37,680 --> 00:18:40,870
Grabbing the outer
edge of the right shin,

422
00:18:40,870 --> 00:18:42,440
right calf, right ankle.

423
00:18:42,440 --> 00:18:44,730
And then using
this just like we did

424
00:18:44,730 --> 00:18:46,450
in that Uttanasana twist to

425
00:18:46,450 --> 00:18:49,420
find length in
the spine and rotate.

426
00:18:49,420 --> 00:18:51,010
Turning our gaze
to look underneath

427
00:18:51,010 --> 00:18:52,360
the right armpit chest.

428
00:18:52,360 --> 00:18:53,530
This is challenging, guys.

429
00:18:53,530 --> 00:18:58,339
So just use this
opportunity to explore, to learn.

430
00:18:59,067 --> 00:19:00,934
Breathe into your belly.

431
00:19:02,390 --> 00:19:06,410
And then slowly release.
Awesome work.

432
00:19:06,410 --> 00:19:08,630
We're gonna walk
the feet back out.

433
00:19:08,630 --> 00:19:09,790
Draw the navel up and in.

434
00:19:09,790 --> 00:19:12,220
Shift to a Plank Pose, inhale in.

435
00:19:12,220 --> 00:19:14,567
And exhale, all the 
way to the ground.

436
00:19:15,570 --> 00:19:17,600
And then we're gonna
walk the feet together.

437
00:19:17,600 --> 00:19:18,970
Squeeze the legs together

438
00:19:18,970 --> 00:19:21,160
as if they were now one leg.

439
00:19:21,160 --> 00:19:22,860
Press the pubic bone
down into the earth,

440
00:19:22,860 --> 00:19:25,533
press the tops of the
foot down into the earth.

441
00:19:26,414 --> 00:19:28,220
And we're gonna
introduce the fingertips

442
00:19:28,220 --> 00:19:32,200
behind the tail for a
little Locus variation.

443
00:19:32,200 --> 00:19:34,560
So knuckles are gonna
draw down towards the heels

444
00:19:34,560 --> 00:19:36,170
as you open up
through the chest.

445
00:19:36,170 --> 00:19:38,110
Inhale, just keep 
it nice and low.

446
00:19:38,110 --> 00:19:40,280
We don't need to
push or press here.

447
00:19:40,280 --> 00:19:42,045
Breathe into your belly.

448
00:19:43,000 --> 00:19:44,920
Draw the
shoulder blades together.

449
00:19:44,920 --> 00:19:47,060
Open up through the chest.

450
00:19:47,060 --> 00:19:49,390
And then maybe we lift
the chin just a little bit

451
00:19:49,390 --> 00:19:51,070
pulling back a little bit

452
00:19:51,070 --> 00:19:52,430
so that we're
not crunching here.

453
00:19:52,430 --> 00:19:53,960
You can even
hear how this changes

454
00:19:53,960 --> 00:19:56,910
my voice so it's definitely 
gonna change the flow

455
00:19:56,910 --> 00:20:00,570
of breath and prana, energy.

456
00:20:00,570 --> 00:20:04,699
Stay here or option
to inhale in.

457
00:20:04,699 --> 00:20:07,960
Exhale. 
Inhale, lift the legs.

458
00:20:07,960 --> 00:20:09,480
Exhale, maintain.

459
00:20:10,360 --> 00:20:12,295
Breathing deep here.

460
00:20:14,150 --> 00:20:15,130
Tuck the chin again.

461
00:20:15,130 --> 00:20:17,670
Careful not to crunch
on the back of the neck.

462
00:20:17,670 --> 00:20:21,970
One nice long line from the
crown of the head to the tail.

463
00:20:21,970 --> 00:20:23,373
Breathing deep here.

464
00:20:24,430 --> 00:20:26,420
Inhale in one last breath.

465
00:20:26,420 --> 00:20:28,580
And then use your exhale,

466
00:20:28,580 --> 00:20:31,470
follow that breath as
you bring it all the way down.

467
00:20:31,470 --> 00:20:33,520
You're gonna bring
the palms together

468
00:20:33,520 --> 00:20:35,410
and rest your head on the palms

469
00:20:35,410 --> 00:20:36,930
as if they were a pillow.

470
00:20:36,930 --> 00:20:38,970
Bring the not as if
they were a pillow.

471
00:20:38,970 --> 00:20:40,568
Let that be your pillow. 
(laughs)

472
00:20:40,568 --> 00:20:42,830
And then bring the
big toes together.

473
00:20:42,830 --> 00:20:45,957
Let the heels splay out.

474
00:20:46,719 --> 00:20:48,447
And take a rest.

475
00:20:49,780 --> 00:20:51,799
Close your eyes.

476
00:20:55,332 --> 00:20:56,821
And feel your breath.

477
00:20:56,821 --> 00:20:59,035
Feel your belly on the earth.

478
00:21:02,320 --> 00:21:05,018
Again, close your eyes,
soften your jaw.

479
00:21:06,490 --> 00:21:08,747
Feel your breath.

480
00:21:13,069 --> 00:21:16,573
And then turn to the 
other ear or the other side.

481
00:21:18,190 --> 00:21:21,523
Relaxing a little bit more.

482
00:21:24,007 --> 00:21:30,260
Remembering that, yes, 
big twists, good exercise,

483
00:21:31,310 --> 00:21:33,410
eating healthy, nourishing foods

484
00:21:33,410 --> 00:21:35,720
all these things so replenishing.

485
00:21:35,720 --> 00:21:38,760
But also rest, right?

486
00:21:38,760 --> 00:21:42,483
Nice rest to balance it out.

487
00:21:44,930 --> 00:21:46,840
Alright, bring the
head back to center

488
00:21:46,840 --> 00:21:48,410
for the rest of this.

489
00:21:48,410 --> 00:21:50,770
I'm gonna guide us to 
move as if we were in water.

490
00:21:50,770 --> 00:21:52,790
I know that's crazy,
but just hear me out.

491
00:21:52,790 --> 00:21:55,410
So we're gonna
slowly slide the hands

492
00:21:55,410 --> 00:21:56,610
underneath the shoulders.

493
00:21:56,610 --> 00:21:59,360
Curl the toes under
as if you're moving

494
00:21:59,360 --> 00:22:02,040
through water your
gonna press all the way up.

495
00:22:02,878 --> 00:22:06,010
Walk the knees
underneath the hips,

496
00:22:06,010 --> 00:22:08,380
swing the legs
to one side. Whoa!

497
00:22:08,380 --> 00:22:10,809
Catch a wave, inhale.

498
00:22:12,354 --> 00:22:16,950
Exhale, slowly make 
your way back to this seat

499
00:22:16,950 --> 00:22:19,269
you may remember.

500
00:22:21,742 --> 00:22:24,762
Close your eyes, 
sit up nice and tall.

501
00:22:34,270 --> 00:22:36,399
And observe your breath.

502
00:22:40,170 --> 00:22:42,050
And if it feels right,
lift the corners

503
00:22:42,050 --> 00:22:45,123
of the mouth just a bit,
because you did it.

504
00:22:46,330 --> 00:22:48,583
You showed up here today.

505
00:22:49,940 --> 00:22:51,410
And I really do believe that

506
00:22:51,410 --> 00:22:52,900
a little goes a long way

507
00:22:54,020 --> 00:22:57,680
and that the daily
practice really pays off

508
00:22:57,680 --> 00:23:02,070
and the daily living,
helping us replenish

509
00:23:03,070 --> 00:23:05,530
that which needs
to be replenished

510
00:23:05,530 --> 00:23:07,030
so that we can feel good,

511
00:23:07,920 --> 00:23:10,311
so that we can know

512
00:23:10,311 --> 00:23:13,400
or have a sense of who we are.

513
00:23:14,260 --> 00:23:16,874
And so that we can
show up and serve.

514
00:23:18,960 --> 00:23:20,880
Palms together.

515
00:23:20,880 --> 00:23:22,280
Lift your heart 
to your thumbs.

516
00:23:22,280 --> 00:23:24,480
Take a deep breath in.

517
00:23:24,480 --> 00:23:26,519
That's it, folks.
Let's exhale, bow.

518
00:23:26,519 --> 00:23:30,072
Head to heart and whisper,

519
00:23:30,072 --> 00:23:31,052
Namaste.

520
00:23:32,332 --> 00:23:36,535
(bright upbeat piano music)