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- Hey everyone.

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Welcome to BREATH,
your 30 day yoga journey.

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It's Day 7, Synchronize.

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Let's get started.

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(bright upbeat piano music)

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Alrighty, my darling friend,
come on down to the ground.

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Let's begin in a
nice seated position.

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Maybe lifting the
hips up here again today.

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And lifting the
heart here to start.

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So we are

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closing Week 1
with this practice.

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Let's lift the heart a little,
relax the shoulders,

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and close the eyes.

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And as you begin to tune
into your breath today,

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I wish (laughs) for 
you to feel the love

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that you are and the
love that you deserve.

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Showing up for yourself
and for a regular practice

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can be a challenge.

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And I just want to
remind you that

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you are worthy,

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and so am I, and it is a
total honor to be your guide

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and your cheerleader here.

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So as you get settled in here,

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start to listen to
the sound of your breath

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and just notice what
it's like here in this moment

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as you arrive on the mat today.

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Relax your shoulders.

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Notice if you're clenching 
or holding in any area

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of the body, perhaps in the jaw,

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or anywhere around
the hips or the belly,

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the legs, the ankles, the feet.

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Then take a deep breath in.

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And a long breath
out through the lips.

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As if you were maybe blowing
out a candle in slow motion.

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Again, inhale in
deeply through the nostrils.

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And with pursed
lips here, exhale.

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And one more just like that,

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make it really slow
and long, deep inhale.

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And exhale through the lips.

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Beautiful, draw
your hands together.

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Bow the head to the heart.

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Start to feel that now nice
stretch in the back of the neck.

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And let's choose 
in this moment to

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let go of the day thus far.

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Or maybe even
letting go of our experience

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of the morning thus far
and really using this practice

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as an opportunity to
embrace the present.

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And it's a practice.

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So I'll do it one
breath at a time.

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Take a deep breath in again.

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Exhale through the nose or
lips as you lift the head.

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And we're gonna
cross the ankles here,

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so if you're in
another variation of a seat,

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go ahead and cross the
ankles and give yourself

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a bit of space.

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So not too tight here,
but really creating

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like a triangle shape
here between the legs.

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Excellent, then we're going
to bring the hands to the knees.

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Sit up nice and tall,
so tuck the chin slightly,

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lengthen through
the back of the neck,

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then lift the chin,
parallel to the earth.

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Again, opening the chest,
lifting the heart,

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relaxing the shoulders down.

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Then we're gonna
take the right hand,

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bring it over to the left knee.

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With your left hand here,
we're going to start

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to synchronize
movement with breath.

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And we're also going to
open up through the neck,

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the shoulders, 
the trapezius, the scap.

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Kind of opening up
so that we can breathe

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fully into the lungs 
and the rib cage.

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Here we go, inhale, reach the
right fingertips on a diagonal

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all the way up.

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All the way up, up, up like so.

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And then exhale, 
continue on the diagonal

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all the way back and down.

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Nice and slow here to begin.

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Inhale, fingertips
reach all the way up.

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We're moving in a
diagonal axis here,

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and then exhale all
the way down, back to one.

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Inhale, reach it up.

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On the diagonal, heart's lifted,
heart stays lifted.

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As you exhale, take it all 
the way down on the diagonal.

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There's energy in
the fingertips here.

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Inhale, reach it up.

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And exhale, bring it down.

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Now inhale, reach it up.

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Really lift, lift,
lift as if someone

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were grabbing your
wrist or your fingertips

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and pulling you up.

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And exhale, 
down on the diagonal.

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Inhale, we come up.

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And exhale, down.

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Now keep it going with
the sound of your breath.

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This is so good. 
You spend so much time kind of

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hunched over,

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working on a phone, computer.

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Maybe you lay on
your side when you sleep.

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This is so good for
the neck, the shoulders,

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again loosening up
that scap/lat area.

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Keep it going here.

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And now we're gonna
start to see if we can integrate

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the neck a little
more by bringing our gaze

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to the right thumb 
and following it

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on that diagonal.

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The right arm may 
get a little tired here.

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But anchor in the
sound of the breath.

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Inhaling to come up.

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Exhaling to bring it down.
Let's do one more.

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And when the right hand
comes down to the left.

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You can go ahead and
slide it over to the right knee

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and just take a second to
pause and notice how you feel.

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Just notice if you feel a difference
between the right neck-

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shoulder area and the
left neck-shoulder area.

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And now we'll slide the
left palm over to the right knee

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and same thing, here we go.

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Big inhale to send the
fingertips all the way up.

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And exhale all the way back.

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Opening up
through that left pec.

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Staying on that diagonal.
We inhale, reach it up.

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And exhale, bring it down.

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Alright, you know 
what to do here.

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See if you can really
find a lift on the inhale.

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Coming out of
that left side waist.

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And when you're ready or
maybe you're already there,

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send your gaze to
follow your left thumb.

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Integrating the neck.

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Inhaling to bring it up.

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And exhaling to bring it down.

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Excellent, do one more round.

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Synchronizing the
breath to the movement,

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the movement to the breath.

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Then we'll bring the left
palm back to the left knee.

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Close your eyes and
just notice the sensation

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from the back of the head,
the jaw, the ear,

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the neck, the shoulders.

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And as you lift your heart,

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lengthening through
the side body, side waist.

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Great, then we'll drop
the chin to the chest.

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Just take a gentle

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circle one way with the nose

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and then the other.
Nice and easy.

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And then when you
feel satisfied here,

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let's slowly come
forward onto all fours.

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Nice and easy.

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Know that have 
that blanket there,

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you can always pad
the knees if you like.

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Tabletop Position, inhale to
drop the belly, open the chest.

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Look forward.

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Benji's on watch
today and exhale,

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rounding through chin to chest.

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Drop the weight of the head.

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Good, inhale, drop the belly.

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Open your heart.

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And exhale, chin to chest,
navel draws up, up, up.

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One more round.

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My hands and feet are engaged,
pressing down into the earth.

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And then on your next inhale,
come to Tabletop Position,

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walk the palms forward,
curl the toes under,

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and send the hips up high
and back, Downward Facing Dog.

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So today walk the toes back,
take a nice long dog.

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So the heels may
not come to the ground

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and that's all right.

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We're spreading the fingertips.

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The upper arm bones
are rotating externally,

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so the elbow creases
are shining forward.

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Now bend your knees here,
lift up from your hip creases.

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So really exaggerate this
lift up through the hips.

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Good, then bend the
knees a little more.

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Lift up through
the hip creases again.

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Then straighten the legs.

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Drop the heels.

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Take a deep breath in
and a long breath out.

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Good, on your next inhale,
bend the knees, look forward.

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Exhale, baby steps to the top.

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So stretching
through the foot, the anklel.

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Feet hip width
apart or flush together

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at the top of the mat,
your choice.

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And then relax the weight of
the head, neck, shoulders over.

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Slight bend in the knees here.

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Careful not to lock out.

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Shake the head a
little yes, a little no.

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Listen to the
sound of your breath.

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Good, now when you're ready,

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send your
awareness to your feet.

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Ground down, root down
firmly to all four corners

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and begin to slowly
roll up to Mountain Pose.

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When you land, 
once again, lift your heart,

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draw the
shoulder blades together

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and then down the back body.

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So we're really creating a
lots of length in the spine.

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Standing tall here.

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Then we're gonna create
a little flow with the hands

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by inhaling, sending the
fingertips out, left to right.

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So like a big Texas T here.

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Pull back in the pinkies a bit.

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It's almost as if your
Kate Winslet at the tip

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of the Titanic.

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Gotta slip that in there always.
It's a good image.

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Lifting the heart,
grounding through the legs.

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So we inhale to come here.

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Exhale, we bring the
hands together with energy.

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We know this.

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Good, and then inhale,
drop your chin.

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Reach behind the neck,
fingertips kiss,

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and then palms
come together again.

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And we inhale, reach all
the way up towards the sky.

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And then exhale, hands come down
to the heart, nice and easy.

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Let's give it a try.

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Inhale, fingertips out,
left to right.

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Wrists in line
with the shoulders.

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Exhale, palms
together in prayer.

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Drop the chin, inhale,
reach behind,

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palms kiss as we reach
the hands all the way up

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towards the sky.

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And then exhale,
hands down to the heart.

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Twice more, inhale,
send the fingertips out.

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Spread the fingertips.

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Good, exhale, palms
kiss together with energy.

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Chin to chest,
reach behind, inhale,

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full body experience,
reach for the sky.

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And exhale, hands to heart.

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Alright, one more time.

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Let's slow it down
with the breath, inhale.

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Send the hands out.

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Exhale, palms kiss together.

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Chin to chest, reach behind.

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Inhale, full body stretch.

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And exhale, hands to heart.

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Beautiful, pause here,
close your eyes.

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Take a cycle of
breath here to just observe.

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Notice if you've shifted
your weight into the toes

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or if you're back in the heels.

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See if you can evenly
distribute your weight

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between all 
four corners of the feet.

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Just feel it out.

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Nice, now drop the fingertips.

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Interlace them behind you.

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Knuckles are going to 
draw down and away

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as we open up through the chest.

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You might be a little sore
from our previous practices

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so this should
feel good in the arms.

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Soft bend in the knees,
we're not locked out here.

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As you lift the heart,
keep lifting, lifting, lifting.

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00:15:07,390 --> 00:15:09,699
Then inhale, carve
a line with the nose,

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forward, up and back.

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Look up and back,
so slight back bend here

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but we're not killing ourselves.

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We're just nice and
steady here in our core.

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Good, just play.

251
00:15:20,220 --> 00:15:21,690
And then when you're ready,

252
00:15:21,690 --> 00:15:23,560
slowly, we're gonna keep the bind

253
00:15:23,560 --> 00:15:28,119
as we send our gaze
forward and down, heart follows.

254
00:15:28,120 --> 00:15:30,560
And we're gonna come 
into a Forward Fold

255
00:15:30,560 --> 00:15:33,438
with the bind,
reaching up towards the sky.

256
00:15:34,770 --> 00:15:37,210
Keep pressing into all
four corners of the feet.

257
00:15:37,210 --> 00:15:40,570
So remember to send
weight back into those heels.

258
00:15:40,570 --> 00:15:42,556
We're here for one more breath.

259
00:15:43,806 --> 00:15:45,500
Then as a friend
of mine likes to say,

260
00:15:45,500 --> 00:15:47,610
resist the
slingshot effect here,

261
00:15:47,610 --> 00:15:51,700
so with control, release the fingers,
the hands, the arms,

262
00:15:51,700 --> 00:15:54,833
bring them all the way
down toward your feet.

263
00:15:55,790 --> 00:15:57,579
Awesome, inhale, halfway lift,

264
00:15:57,580 --> 00:16:00,540
follow your breath, sync it up.

265
00:16:00,540 --> 00:16:04,271
Exhale to soften
and fold it back down.

266
00:16:04,272 --> 00:16:05,850
Bend the knees, plant the palms.

267
00:16:05,850 --> 00:16:07,850
Step one foot back,
then the other

268
00:16:07,850 --> 00:16:09,810
so you're in a Plank Pose.

269
00:16:09,810 --> 00:16:12,219
Inhale in here. 
Exhale, bend the elbows.

270
00:16:12,220 --> 00:16:13,900
Keep them hugging
into the side body

271
00:16:13,900 --> 00:16:16,834
as you lower all
the way to the belly.

272
00:16:16,835 --> 00:16:20,226
Inhale with the breath,
we rise up, Cobra.

273
00:16:21,410 --> 00:16:25,939
And exhale with the breath,
we float it down.

274
00:16:25,940 --> 00:16:27,207
Curl the toes under,

275
00:16:27,207 --> 00:16:31,210
inhale to all fours or Plank.

276
00:16:31,210 --> 00:16:33,500
And then exhale,
hips up high and back,

277
00:16:33,500 --> 00:16:35,030
Downward Facing Dog.

278
00:16:35,030 --> 00:16:38,170
Play with a nice long dog today.

279
00:16:38,171 --> 00:16:40,150
So walk the toes out.

280
00:16:40,150 --> 00:16:41,800
Once again, we'll bend the knees

281
00:16:41,800 --> 00:16:43,280
and then lift the hip creases.

282
00:16:43,280 --> 00:16:45,689
Really lift, lift, lift,
exaggerate that lift

283
00:16:45,690 --> 00:16:48,253
from the hip creases 
up towards the sky.

284
00:16:49,440 --> 00:16:51,953
Good, then you can
relax the heels down.

285
00:16:51,953 --> 00:16:54,170
Take a deep breath in.

286
00:16:54,170 --> 00:16:55,650
A long breath out.

287
00:16:55,650 --> 00:16:58,920
On your next inhale,
lift the right leg up high.

288
00:16:58,920 --> 00:17:02,673
Exhale, step it all the
way up into a nice lunge.

289
00:17:03,820 --> 00:17:05,380
Inhale, lift your heart.

290
00:17:05,380 --> 00:17:07,750
Get light on the
fingertips here.

291
00:17:07,750 --> 00:17:09,950
Exhale, pivot on the back foot.

292
00:17:09,950 --> 00:17:11,839
And we're gonna
open up to a Warrior I.

293
00:17:11,839 --> 00:17:14,849
So big breath as you
come all the way up,

294
00:17:14,849 --> 00:17:17,649
leading with the
left fingertips.

295
00:17:17,650 --> 00:17:19,849
And then right
fingertips reaching forward,

296
00:17:19,849 --> 00:17:21,500
front knee over front ankle.

297
00:17:21,500 --> 00:17:23,715
Little Benji hair on my thigh.

298
00:17:24,910 --> 00:17:27,640
The life, la vida.

299
00:17:27,640 --> 00:17:29,420
Warrior II. 
Head over heart,

300
00:17:29,420 --> 00:17:31,800
heart over pelvis here,
strong legs.

301
00:17:31,800 --> 00:17:33,560
Pull the pinkies back.

302
00:17:33,560 --> 00:17:36,169
Inhale, look forward.

303
00:17:36,170 --> 00:17:37,960
Exhale, keep the
front knee bent.

304
00:17:37,960 --> 00:17:41,390
We're gonna bring the
right elbow to the right thigh.

305
00:17:41,390 --> 00:17:46,390
Left fingertips are gonna
go down and forward,

306
00:17:46,390 --> 00:17:48,880
up and around.

307
00:17:48,880 --> 00:17:52,600
Neck is nice and long.
Back inner thigh is charged.

308
00:17:52,600 --> 00:17:54,280
Strong legs here.

309
00:17:54,280 --> 00:17:57,533
Inhale to come forward
with the left fingertips.

310
00:17:58,400 --> 00:18:01,960
And exhale to come
back and down and around.

311
00:18:01,960 --> 00:18:02,793
And same thing here.

312
00:18:02,793 --> 00:18:08,098
If you like, you can follow 
your left thumb with your gaze.

313
00:18:09,320 --> 00:18:11,851
So we're syncing it all up here.

314
00:18:14,120 --> 00:18:15,540
And this can be challenging,

315
00:18:15,540 --> 00:18:17,562
so draw your navel in.

316
00:18:17,562 --> 00:18:19,290
Strong legs, strong foundation

317
00:18:19,290 --> 00:18:21,302
to help keep you stable.

318
00:18:25,270 --> 00:18:27,101
Then we'll do one more.

319
00:18:28,150 --> 00:18:31,260
And on the next time
you come down and around,

320
00:18:31,260 --> 00:18:33,010
go ahead and come
all the way down.

321
00:18:33,010 --> 00:18:34,060
Pivot on the back foot.

322
00:18:34,060 --> 00:18:37,110
Left hand comes to the earth,
front knee over front ankle.

323
00:18:37,110 --> 00:18:39,929
Inhale, right fingertips 
towards the sky.

324
00:18:39,930 --> 00:18:42,570
Breathe into your
belly as we twist.

325
00:18:42,570 --> 00:18:44,760
And then exhale,
right hand to the earth.

326
00:18:44,760 --> 00:18:46,570
Step the right toes back.

327
00:18:46,570 --> 00:18:50,070
Belly to Cobra or
Chaturanga to Upward Facing Dog.

328
00:18:50,070 --> 00:18:52,281
Move with your breath.

329
00:18:52,281 --> 00:18:54,860
Inhaling to lift the heart.

330
00:18:54,860 --> 00:19:00,414
And exhaling to make your
way to that Downward Facing Dog.

331
00:19:00,414 --> 00:19:02,780
Nice long dog today.

332
00:19:02,780 --> 00:19:04,149
Just playing with our patterns.

333
00:19:04,150 --> 00:19:07,313
Just noticing and really
lifting up from the hip creases.

334
00:19:08,610 --> 00:19:09,810
Good, on your next breath in,

335
00:19:09,810 --> 00:19:11,399
inhale, lift the 
left leg up high.

336
00:19:11,400 --> 00:19:13,673
Press into both palms evenly.

337
00:19:13,673 --> 00:19:15,420
Good, exhale,
step it all the way up

338
00:19:15,420 --> 00:19:17,630
into your nice low lunge.

339
00:19:17,630 --> 00:19:19,548
Get light on the fingertips.

340
00:19:19,548 --> 00:19:22,440
On your next inhale,
look forward.

341
00:19:22,440 --> 00:19:25,050
Let your heart shine forward.

342
00:19:25,050 --> 00:19:27,770
And then exhale,
plant the back foot,

343
00:19:27,770 --> 00:19:29,550
right toes are turned in.

344
00:19:29,550 --> 00:19:32,120
And here we go, leading
with the right fingertips,

345
00:19:32,120 --> 00:19:36,070
inhale all the
way up to Warrior II.

346
00:19:36,070 --> 00:19:39,366
Pull the pinkies back,
sink deep into that front leg.

347
00:19:40,610 --> 00:19:42,699
Careful to not be
leaning forward here,

348
00:19:42,700 --> 00:19:47,700
so draw the spine into a nice,
beautiful long line.

349
00:19:47,700 --> 00:19:49,020
Stack it up.

350
00:19:49,800 --> 00:19:52,120
Center yourself,
hug the low ribs in,

351
00:19:52,120 --> 00:19:53,873
connect to that core.

352
00:19:55,870 --> 00:20:00,006
Beautiful, inhale, 
look forward, nice and tall.

353
00:20:00,937 --> 00:20:04,360
Exhale, right inner thigh 
is engaged as you press

354
00:20:04,360 --> 00:20:07,139
into the outer
edge that right foot.

355
00:20:07,140 --> 00:20:08,543
Inhale in again.

356
00:20:09,460 --> 00:20:11,970
Exhale, bend the left elbow,

357
00:20:11,970 --> 00:20:14,515
bring it to the
top of the left thigh.

358
00:20:14,515 --> 00:20:19,470
Here we go, right fingertips,
go down, forward,

359
00:20:19,470 --> 00:20:21,130
up and around.

360
00:20:21,130 --> 00:20:23,341
Nice and slow.

361
00:20:23,341 --> 00:20:27,531
Now synchronize with the breath,
inhaling as you come up.

362
00:20:28,780 --> 00:20:33,000
Then exhaling as you
come around and down.

363
00:20:36,130 --> 00:20:40,560
Maybe following your
right thumb with your gaze,

364
00:20:40,560 --> 00:20:42,129
with your focus.

365
00:20:43,320 --> 00:20:47,550
Strong long legs for balance.

366
00:20:53,040 --> 00:20:54,820
Hug the low ribs in.

367
00:20:54,820 --> 00:20:58,429
Draw the navel in 
and up for stability.

368
00:20:58,430 --> 00:21:00,750
Engaging the core.

369
00:21:00,750 --> 00:21:03,200
Alright, and the
next time you take it up

370
00:21:03,200 --> 00:21:06,960
and back and down,
we'll pivot on the back foot.

371
00:21:06,960 --> 00:21:09,560
Bring the right
hand to the earth.

372
00:21:09,560 --> 00:21:11,530
And on your next inhale,
big twist,

373
00:21:11,530 --> 00:21:12,810
left fingertips to the sky.

374
00:21:12,810 --> 00:21:15,629
You're doing great,
big belly breath here.

375
00:21:16,860 --> 00:21:20,020
And exhale, 
left hand comes down.

376
00:21:20,840 --> 00:21:22,459
Step the left toes back.

377
00:21:22,460 --> 00:21:23,960
This is our last
little vinyasa here.

378
00:21:23,960 --> 00:21:26,080
So belly to Cobra or Chaturanga

379
00:21:26,080 --> 00:21:28,490
to Upward Facing Dog,
you decide.

380
00:21:28,490 --> 00:21:31,730
Move with your breath, way
to bring the breath by the way.

381
00:21:31,730 --> 00:21:33,160
So cool.

382
00:21:33,160 --> 00:21:36,908
We'll meet in one
last Downward Facing Dog.

383
00:21:38,950 --> 00:21:41,713
Inhale in in Downward Dog.

384
00:21:42,546 --> 00:21:44,060
And exhale out through the lips,

385
00:21:44,060 --> 00:21:46,293
just like we did
in the beginning.

386
00:21:47,980 --> 00:21:51,154
Once more like that.
Big inhale in through the nose.

387
00:21:52,350 --> 00:21:55,233
And exhale through the lips.

388
00:21:57,690 --> 00:22:01,470
And then slowly come
on to your knees here.

389
00:22:01,470 --> 00:22:06,070
Swing the legs to
one side, any side.

390
00:22:06,070 --> 00:22:08,129
Good thing I'm not
about to use this blanket

391
00:22:08,130 --> 00:22:11,130
'cause Benji has just
claimed it for himself.

392
00:22:11,130 --> 00:22:14,750
That's fine, 
you can have it, mi amor.

393
00:22:14,750 --> 00:22:17,060
And here we go, 
a little seated Forward Fold.

394
00:22:17,060 --> 00:22:19,919
So go ahead and take
your hands to the buttocks.

395
00:22:19,920 --> 00:22:23,960
Move the cheeks aside. 
(laughs) So immature.

396
00:22:23,960 --> 00:22:26,710
Bend the knees, it's fun to say.

397
00:22:26,710 --> 00:22:28,470
It's a fun job, all right.

398
00:22:28,470 --> 00:22:30,783
Inhale, reach the
fingertips up high.

399
00:22:31,810 --> 00:22:33,870
Exhale, send them forward.

400
00:22:33,870 --> 00:22:36,320
Try not to collapse
here in the upper back body,

401
00:22:36,320 --> 00:22:38,879
but keep the heart lifted,
the chest open.

402
00:22:38,880 --> 00:22:41,230
Kind of the way we've been doing

403
00:22:41,230 --> 00:22:43,110
since the
beginning of this session.

404
00:22:43,110 --> 00:22:44,600
Keep the heart lifted.

405
00:22:44,600 --> 00:22:48,840
And then from here,
wherever the hands fall,

406
00:22:48,840 --> 00:22:50,439
allow, right, embrace.

407
00:22:50,440 --> 00:22:53,170
So hands can come 
to the knees, shins,

408
00:22:53,170 --> 00:22:54,170
calves, ankles, feet.

409
00:22:54,170 --> 00:22:56,720
Grab the toes,
maybe grab the big toe

410
00:22:56,720 --> 00:23:00,580
with the middle finger,
index finger, and thumb.

411
00:23:00,580 --> 00:23:04,070
Keep the chest open as we
work to straighten the leg,

412
00:23:04,070 --> 00:23:06,053
they don't have 
to get straight today

413
00:23:06,054 --> 00:23:07,610
or tomorrow or any day.

414
00:23:07,610 --> 00:23:10,898
Just the intention
of lengthening here.

415
00:23:12,240 --> 00:23:14,760
Now inhale with your breath.

416
00:23:14,760 --> 00:23:17,310
Lift the chest a little more.

417
00:23:17,310 --> 00:23:22,303
And now exhale,
slowly fold it down.

418
00:23:24,150 --> 00:23:27,810
Knees can be bent as
generously as you like here.

419
00:23:27,810 --> 00:23:31,050
So we are ending in a
seated Forward Fold today.

420
00:23:31,050 --> 00:23:33,370
We'll close with a
Namaste of course,

421
00:23:33,370 --> 00:23:37,050
but we're going to
spend a couple of deep, long

422
00:23:37,050 --> 00:23:38,850
moments with the breath here.

423
00:23:38,850 --> 00:23:40,810
So feel free to
bend those knees,

424
00:23:40,810 --> 00:23:43,620
again, as generously 
as you need to.

425
00:23:43,620 --> 00:23:45,382
Close your eyes.

426
00:23:46,800 --> 00:23:50,389
And I just love Forward Folds,
really folding into yourself.

427
00:23:50,390 --> 00:23:53,733
It's easier to listen to
the sound of your breath,

428
00:23:54,710 --> 00:23:56,936
to let go

429
00:23:56,936 --> 00:24:01,570
of our attachment
to things outside of us

430
00:24:01,570 --> 00:24:04,830
or in front of us
or even behind us.

431
00:24:04,830 --> 00:24:08,932
And really just fold 
kind of inward into

432
00:24:10,283 --> 00:24:12,303
our being. (chuckles)

433
00:24:16,840 --> 00:24:20,419
And the longer you stay here,
the more you may let go

434
00:24:20,420 --> 00:24:25,130
of your resistance to
just kind of chewing on things

435
00:24:25,130 --> 00:24:27,640
like folding
into your own being.

436
00:24:27,640 --> 00:24:29,780
Just being with yourself
here for a couple of breaths

437
00:24:29,780 --> 00:24:32,690
at the very least is
so good for the body.

438
00:24:40,750 --> 00:24:43,740
Feeling the skin of
the back body stretch

439
00:24:43,740 --> 00:24:45,850
as you breathe in.

440
00:24:45,850 --> 00:24:48,500
Allowing the weight of the head

441
00:24:48,500 --> 00:24:51,366
to relax a little
more as you breathe out.

442
00:24:54,870 --> 00:24:57,479
And it's funny because
even if you're not necessarily

443
00:24:57,480 --> 00:25:00,410
working on, "Okay, I'm
finding my true self here

444
00:25:00,410 --> 00:25:04,490
in this Paschimottanasana,"
we're tending to the body,

445
00:25:04,490 --> 00:25:07,330
which stores all kinds of,
right, energy and emotion.

446
00:25:07,330 --> 00:25:11,283
So just by tending to

447
00:25:11,283 --> 00:25:15,199
the body in these shapes we're

448
00:25:15,200 --> 00:25:19,861
connecting to that inquiry.

449
00:25:19,861 --> 00:25:22,490
It's all connected.

450
00:25:22,490 --> 00:25:23,850
In my humble opinion.

451
00:25:23,850 --> 00:25:25,879
Okay, take three
more quiet breaths here.

452
00:25:25,880 --> 00:25:27,839
Count 'em out if you need to.

453
00:25:46,910 --> 00:25:48,627
And after your third breath,

454
00:25:48,627 --> 00:25:51,681
you can release 
the hands, the arms.

455
00:25:51,681 --> 00:25:53,880
From the base of the spine,

456
00:25:53,880 --> 00:25:58,190
start to lift some energy
awareness up through the belly,

457
00:25:58,190 --> 00:26:00,360
the torso, the chest,
all the way up to the head

458
00:26:00,360 --> 00:26:02,540
until you've rolled
all the way back up.

459
00:26:02,540 --> 00:26:04,753
You can open the eyes.

460
00:26:04,753 --> 00:26:07,850
Ah, it's a whole new world.

461
00:26:07,850 --> 00:26:10,399
Cross the ankles,
let's come back to our seat.

462
00:26:10,400 --> 00:26:12,303
I'll go butt to butt with Benji.

463
00:26:13,520 --> 00:26:16,230
Not sure how this
will look in the frame,

464
00:26:16,230 --> 00:26:20,800
but who cares, life is good.

465
00:26:20,800 --> 00:26:22,983
Hands come together in prayer.

466
00:26:25,350 --> 00:26:29,929
Week 1 in the books.

467
00:26:29,930 --> 00:26:32,170
Our quest for
the breath continues

468
00:26:32,170 --> 00:26:34,750
with a very yummy
practice tomorrow.

469
00:26:34,750 --> 00:26:37,460
You do not want to miss Day 8.

470
00:26:37,460 --> 00:26:42,909
It's a Yoga With
Adriene tradition to

471
00:26:44,860 --> 00:26:47,260
have a very yummy Day 8

472
00:26:47,260 --> 00:26:51,723
so I hope you will be
there for that in the meantime.

473
00:26:52,640 --> 00:26:54,730
Take good care.

474
00:26:54,730 --> 00:26:57,333
Follow your breath off the mat.

475
00:26:59,260 --> 00:27:02,774
We'll close with an
inhale in together.

476
00:27:04,160 --> 00:27:07,396
And then an exhale to
bow the head together.

477
00:27:08,700 --> 00:27:11,920
And an invitation
here to whisper

478
00:27:11,920 --> 00:27:14,042
Namaste.

479
00:27:15,928 --> 00:27:20,883
(bright upbeat piano music)