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- Hello, everyone.

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Welcome to BREATH,
your 30 day yoga journey.

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It's Day 8.

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Don't hate, meditate,

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feel great and snuggle up

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for a restorative practice.

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So wear something
extra comfy today.

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If you have an extra
blanket or towel, bring it.

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And if you want to bring
a pillow, grab that too.

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If you don't have 
any of these things,

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just come as you are are.

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It'll still be really 
yummy and snugly.

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Let's get started.

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(bright upbeat piano music)

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Alright my sweet friend,
come on down to the ground.

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This is a nice, slow
and low practice today.

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Go ahead and sit on
your blanket or your pillow.

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I've also laid a
nice blanket out for

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you know who and I to
just kind of have a nice

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cozy setting for
today's practice.

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As you're ready, 
do sit up nice and tall,

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relax your shoulders.

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And I'll allow you to kind of
choose what feels good today.

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Hands on the knees, thighs.

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Or sometimes I like 
to bring one hand

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on top of the other 
and rest them nice

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and easy in my lap.

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So find what feels good.

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And we'll close the eyes here

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coming into the present moment

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by bringing our
awareness to the breath.

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Or if I may today

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begin to snuggle up

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to the sensation

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and the rhythm of your breath.

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Just noticing how it 
feels today and noticing

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the rhythm.

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Is it easy kind of steady

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breathing,

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or does it seem a little difficult,

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maybe short breaths?

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We're practicing slipping

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into the role of
the observer here.

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So whatever it is is all good.

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We're just noticing

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and allowing the action

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of bringing our
awareness to the thing,

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which is our breath here,

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to be non-judgemental.

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Not doing anything or
forcing anything or even

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trying to change anything.

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Just noticing here,
although you'll find

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by bringing your awareness,
your attention to something

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it inevitably
shifts and changes.

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So we'll just allow.

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Go ahead and use this 
moment too if you like to

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snuggle up

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to this time that
you've carved out

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for yourself and maybe
allow the dust to settle.

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If you've been
having a difficult time

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or it was a 
struggle to get here,

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you can take a breath in here

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and exhale and
maybe just let that go.

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Allow the dust or the glitter,

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you choose, to settle here.

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As you come to reside in

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the role of the observer.

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Snuggling up to the
role of the observer has

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changed my whole
life off the mat.

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I'm able to pause, breathe.

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Notice how I feel 
about something.

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Notice my reaction.

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Before I make a choice,
conscious or unconscious,

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and how I want to 
act or react to that

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emotion.

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Then bow your head down.

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Sit up nice and tall.

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So you might need to lift
the heart a little bit here

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relax your shoulders down.

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Then bring your fingertips

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gently to the 
earth at your sides.

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And on a nice, slow inhale

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start to reach the
fingertips up towards the sky.

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You can allow
your gaze to follow.

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Look up, fingertips
kiss up and overhead.

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And then exhale, 
float them down,

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gently ground your
fingertips into the earth.

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Good. Twice more like that.

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Big inhale, sit up 
nice and tall, big stretch.

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And exhale, float it down.

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And one more time.

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Inhale in.

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Exhale, float it down.

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Left hand comes to the earth.

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Inhale, reach the 
right fingertips up and over.

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Side body stretch.

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Try to spiral your heart
up towards the sky here.

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Spread the right fingertips,
press away from the earth

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with the left palm.

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And then slowly come 
back through to center.

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Ground the right hand, inhale,
spread the left fingertips.

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As you reach left hand 
all the way up and over.

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Stretching through that left side.

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Spiral your heart, 
your chest up towards the sky.

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And then slowly 
bring it back down.

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Gorgeous. We're gonna 
bring the left heel

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in towards the 
center of the body.

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Uncross the ankles, bring the 
right foot in to follow.

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So you have left
foot then right foot.

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Then we're gonna
use the fingertips

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on the ground to slowly
crawl forward onto the forearms.

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Now breathe here.

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You might start to feel
this in your right hip.

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If you're not feeling a kind

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of resonance in
that right hip yet

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go ahead and keep
moving the heart forward.

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Gaze forward,
reaching the fingertips

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and straightening the arms

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maybe to bring the
forehead to the ground.

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So we're here on the forearms.

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Or we're reaching
the fingertips forward.

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Kind of like in
Downward Facing Dog.

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Now everyone reach, actively
reach your hip creases back

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try to glue your sits bones,

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your bum to the ground.

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So there's an action 
of reaching forward,

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leaning forward and then there's
an action of pulling back.

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Then bring a little bit
of energy to your toes

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as you send awareness to
your right hip and breathe in.

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And breathe out.

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And again, breathe in.

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And breathe out.

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Now stay where you are.

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We're just gonna walk the
hands or the forearms over

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towards the right 
and same thing.

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We breathe in lots of
space in the low back,

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left side waist here.

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And breathe out.

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Lots of awareness in the
right hip as you breathe in.

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And breathe out.

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Good, walk the hands 
through center or

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forearms through center.
Take it to the left now.

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Same thing, relax the 
head over, breathe in.

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And breathe out.

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Then breathe in.

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And breathe out.

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Then walk it back to center.

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Fingertips, guide the
way all the way back up

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to seated and we'll
switch bringing the right heel

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in towards the 
center of the body,

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left foot to follow.

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Fingertips help us crawl 
our way to forearms first.

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Just check it out.

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This side will be different.

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Breathing.

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And then maybe
taking it a little further.

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Working to melt the
heart towards the earth

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forehead towards the ground.

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Bring energy to the toes 
and breathe in.

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Reaching the hip creases 
back as you breathe out.

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And breathe in.

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And breathe out.

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And breathe in.

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And long breath out.

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Keep the hips
heavy and pulling back

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as you walk the hands or the
forearms over towards the left.

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Bow, the head down 
and breathe in.

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Close your eyes.
Breathe out.

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Snuggling up to the sound of
the breath as you breathe in.

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And breathe out.

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Keep the focus inward

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on the breath as
you walk the forearms

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or the hands over
towards the right.

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Bow the head and breathe in.

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And breathe out.

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Breathe in.

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And breathe out.

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Walk the hands back to center.

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Palms or fingertips 
guide you back up.

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Head over heart,
heart over pelvis here.

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Just take a second to
sit up nice and tall.

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Notice how you feel.

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Lovely, then bring the
fingertips behind you.

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We're gonna bring the
feet to the ground here

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and we're just gonna
with fingertips on the earth

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or maybe even the
palms for a stronger base,

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we're gonna slowly send the
knees to one side any side.

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So we have an
internal rotation with one leg

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and an external rotation
with the other in the hip.

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And then windshield wiper it
through and to the other side.

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Good, back to center and over.

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Back to center and over.

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Okay, now close your eyes
or soften your gaze

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and just start to
move a little back

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and forth in your own
time with your breath.

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Careful not to collapse too much

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in the chest here. Try to
keep the heart a little lift,

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just a gentle lift there.

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Little lift.

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Beautiful. Then bring 
it back to center.

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From here we're gonna
draw the left heel in,

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the right leg out.

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We're gonna flex the
right toes up towards the sky.

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And we're gonna use our hands,
bring your hands

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to your left side waist,
your left rib cage.

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And you're gonna use the hands,
the power of touch.

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Am I right?

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We're gonna bring it
all the way over through

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as you hug the right femur.

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So this right thighbone
draws back really into socket.

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You're gonna guide your torso to

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face your right toes.

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So this might seem
like a lot, especially

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if you've done this a lot,
but I love the power

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of touch to really feel
how everything's integrated.

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I draw my center in, 
I bring my rib cage around

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and I hug my right
hip crease into socket.

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Boom, set up for Janusirsasana.

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Send the fingertips 
behind the ears,

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Head to Knee Pose,
inhale, reach up.

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Exhale, I'm gonna send my
heart over towards my knee.

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Doesn't have to come close.

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The intention is to traditionally,
to get the head

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to kiss that knee,
but we're just gonna work

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with the intention of that here.

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If it gets down
there close, great.

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Another great option is

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if you did bring a
second blanket to class

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you can use that to
lift the knee up towards

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your forehead here.

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And eventually we'll
let the hands rest gently

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on our sides or maybe
grab the shin, the ankle,

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or the foot.

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When you land there, go ahead

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and close your eyes and
snuggle up to that ocean sound.

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Good, take one more
cycle of breath here.

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And then slowly carve a line
with your nose to look forward.

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So remember how
you move matters here.

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So even as you
release out of something

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and head into the next thing,
that's like the money for me.

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Those are the money moments
to really connect the dots.

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And we'll talk more
about that later but,

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moving with ease and lovingly in

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and out of the postures
makes a big difference.

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A little counter stretch here.

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We're gonna take the right
hand to the left knee

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keep that right foot flexed,

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press into your right heel

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and spread your
right toes like crazy.

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Then send your left fingertips
behind you for a little twist.

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As you inhale, lift the heart.

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And then exhale turn to 
look past your left shoulder.

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Inhale, lift and lengthen.

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And exhale to release.

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We're gonna take
it to the other side.

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So right heel comes in.

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Left leg goes out,
flex your left foot.

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If you want to use that blanket,
that extra blanket

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bring it on over.

260
00:14:19,288 --> 00:14:23,802
Come on over,
come on over baby

261
00:14:26,680 --> 00:14:29,810
And then we'll take the
hands to the right rib cage.

262
00:14:29,810 --> 00:14:32,060
And just as if we're
like smearing some honey,

263
00:14:32,060 --> 00:14:36,078
we're gonna smear, smear, smear.
Navel draws in and up.

264
00:14:36,078 --> 00:14:39,104
Find that Uddiyana
Bandha if you're familiar,

265
00:14:39,104 --> 00:14:42,630
that lock here in center,
navel draws in an up.

266
00:14:43,567 --> 00:14:44,622
And,

267
00:14:45,470 --> 00:14:49,601
when you're already pulling
the left hip crease back.

268
00:14:49,601 --> 00:14:51,410
Again, flexing
through the left toes.

269
00:14:51,410 --> 00:14:56,112
We'll take the fingertips behind
the ears, inhale to reach up.

270
00:14:56,112 --> 00:15:00,692
And then exhale, send the 
heart forward hands to rest

271
00:15:00,692 --> 00:15:04,369
either on the earth,
the calves, the ankle

272
00:15:04,369 --> 00:15:06,760
maybe even
grabbing the foot here.

273
00:15:07,760 --> 00:15:09,250
As you're ready, begin to allow

274
00:15:09,250 --> 00:15:11,050
the weight of the
head to come over.

275
00:15:11,990 --> 00:15:16,960
Head to Knee Pose or
Head Toward the Knee Pose.

276
00:15:16,960 --> 00:15:19,210
And you can use
your makeshift bolster

277
00:15:19,210 --> 00:15:21,852
if you like to rest the head.

278
00:15:24,330 --> 00:15:26,505
Listen to the
sound of your breath.

279
00:15:31,370 --> 00:15:33,571
If you have a busy mind, hey,

280
00:15:35,890 --> 00:15:38,120
trust that you
are not alone there.

281
00:15:38,120 --> 00:15:40,190
So just notice the thoughts

282
00:15:40,190 --> 00:15:41,680
and come back to the
sound of the breath.

283
00:15:41,680 --> 00:15:43,155
That's the practice.

284
00:16:07,600 --> 00:16:11,960
Take one more cycle of
breath here, milk it, enjoy it.

285
00:16:16,840 --> 00:16:19,577
And then we'll slowly release.

286
00:16:21,817 --> 00:16:26,060
Spiral the heart to center
and then over to the right.

287
00:16:26,060 --> 00:16:28,000
Left hand to the right knee,

288
00:16:28,000 --> 00:16:31,650
right fingertips behind,
inhale to lift and lengthen.

289
00:16:31,650 --> 00:16:35,970
Keep that left leg super active,
spread the left toes

290
00:16:35,970 --> 00:16:39,171
and then turn to look
past your right shoulder.

291
00:16:39,171 --> 00:16:41,150
Breathe down into your belly.

292
00:16:41,150 --> 00:16:43,402
Find that directional breath.

293
00:16:49,100 --> 00:16:50,710
Lovely.

294
00:16:50,710 --> 00:16:52,660
Come on back to center,
bring the soles

295
00:16:52,660 --> 00:16:55,782
of the feet together,
Cobbler's Pose.

296
00:16:57,930 --> 00:17:00,040
So you're gonna take
your thumbs to the arches

297
00:17:00,040 --> 00:17:03,320
of the feet and just begin
to pull back from the arches

298
00:17:03,320 --> 00:17:05,090
to the top of the foot.

299
00:17:05,090 --> 00:17:07,140
So a little self massage here.

300
00:17:07,140 --> 00:17:09,870
Make sure you're not
too tight, tight up here.

301
00:17:09,870 --> 00:17:12,368
Give yourself a good
amount of space here.

302
00:17:12,368 --> 00:17:13,993
Creating a little diamond shape.

303
00:17:15,040 --> 00:17:16,750
So a little self massage.

304
00:17:16,750 --> 00:17:18,350
If you're like, "Ew, I don't 
want run my feet."

305
00:17:18,350 --> 00:17:20,120
You can wash your
hands after this class.

306
00:17:20,120 --> 00:17:23,570
You should probably wash your
hands after this class anyway.

307
00:17:23,570 --> 00:17:27,332
So maybe own this moment.

308
00:17:29,360 --> 00:17:31,740
So we're taking our
thumbs to the arches,

309
00:17:31,740 --> 00:17:33,490
to the center of
the foot, really,

310
00:17:33,490 --> 00:17:35,920
and then pulling
through the arch.

311
00:17:35,920 --> 00:17:40,464
And if you feel
comfortable with your feet,

312
00:17:40,464 --> 00:17:43,040
or if you're just
feeling kind of open,

313
00:17:43,040 --> 00:17:43,990
don't decide where it ends.

314
00:17:43,990 --> 00:17:46,193
You might start to
massage your toes.

315
00:17:47,570 --> 00:17:52,430
The tops of the feet.
The ankles.

316
00:17:54,840 --> 00:17:57,043
The achilles.

317
00:18:03,540 --> 00:18:07,245
And like the breath practice,
pranayama practice,

318
00:18:07,245 --> 00:18:09,390
you know self
massage is a practice.

319
00:18:09,390 --> 00:18:13,317
It takes kind of a coercing
of the brain and the heart

320
00:18:13,317 --> 00:18:16,660
and the body to say, 
yes, okay, we're gonna do this

321
00:18:16,660 --> 00:18:18,500
and it's going
to serve us, right?

322
00:18:18,500 --> 00:18:23,480
Instead of just waiting
for some external remedy to

323
00:18:25,230 --> 00:18:28,380
take away our anxiety
or massage our shoulders

324
00:18:28,380 --> 00:18:30,010
make us feel better,
make us feel loved.

325
00:18:30,010 --> 00:18:33,860
And, it's not I'm saying 
external remedies,

326
00:18:33,860 --> 00:18:38,516
outside oneself
don't work or not valuable

327
00:18:38,516 --> 00:18:40,220
and awesome because they are

328
00:18:40,220 --> 00:18:43,760
but something
about connecting to

329
00:18:44,980 --> 00:18:47,822
what you already have.

330
00:18:49,950 --> 00:18:55,162
The source of healing and love
that already resides within.

331
00:18:56,870 --> 00:19:00,390
Dude. Love it. Okay.
So from here,

332
00:19:00,390 --> 00:19:03,420
we're going to, we're gonna take
it to a little balancing pose.

333
00:19:03,420 --> 00:19:05,630
So we're gonna
lean back just a bit.

334
00:19:05,630 --> 00:19:07,540
And we're gonna
bring the fingertips

335
00:19:07,540 --> 00:19:12,700
in and underneath the
ankles or the calves.

336
00:19:13,440 --> 00:19:16,080
Now walk the heels up,
come on to the toes.

337
00:19:16,080 --> 00:19:17,630
You're gonna lean back way back.

338
00:19:17,630 --> 00:19:18,930
And we're gonna balance

339
00:19:18,930 --> 00:19:21,210
on the bum here,
lifting the shins

340
00:19:21,210 --> 00:19:23,640
coming into a little
kind of lotus shape.

341
00:19:23,640 --> 00:19:25,200
You can spread
the fingertips here.

342
00:19:25,200 --> 00:19:27,350
We're gonna lift the heart,
lift the chest.

343
00:19:27,350 --> 00:19:29,780
And if you want, 
you can spread the toes.

344
00:19:29,780 --> 00:19:30,613
We're lifting the heart,

345
00:19:30,613 --> 00:19:32,660
lifting the chest
just having a little fun.

346
00:19:32,660 --> 00:19:34,270
This is the core work today.

347
00:19:34,270 --> 00:19:37,980
So a little bit 
every day in some

348
00:19:39,363 --> 00:19:41,107
aspect of centering.

349
00:19:41,107 --> 00:19:43,295
We're breathing deep here.

350
00:19:43,295 --> 00:19:46,245
Smooth, long, deep breaths.

351
00:19:49,150 --> 00:19:50,790
And if you're like, "Man,
I want to do that one day

352
00:19:50,790 --> 00:19:51,623
"but I can't do it yet."

353
00:19:51,623 --> 00:19:55,990
Just do one leg at a time,
getting the core engaged

354
00:19:55,990 --> 00:19:58,290
getting the
coordination too involved

355
00:19:58,290 --> 00:20:01,150
and then you can
switch to the other leg.

356
00:20:01,150 --> 00:20:03,128
And then one day, maybe both.

357
00:20:06,291 --> 00:20:09,010
Beautiful.
Now let that go.

358
00:20:09,010 --> 00:20:12,639
We're gonna come on to our 
backs before we use our props.

359
00:20:12,639 --> 00:20:14,820
Just go ahead and
come on to flat back

360
00:20:14,820 --> 00:20:16,590
so you can keep your
props onto the side.

361
00:20:16,590 --> 00:20:19,013
Oh Benji's so relaxed already.

362
00:20:19,013 --> 00:20:21,334
Good job, buddy.

363
00:20:21,334 --> 00:20:22,248
Way to go.

364
00:20:22,248 --> 00:20:25,038
Come on down,
flat back position.

365
00:20:25,038 --> 00:20:26,830
Take a big full body stretch.

366
00:20:26,830 --> 00:20:29,100
So inhale, reach the
fingertips all the way up

367
00:20:29,100 --> 00:20:30,480
and overhead.

368
00:20:30,480 --> 00:20:34,272
Spread the fingers,
spread the toes, inhale in.

369
00:20:34,272 --> 00:20:36,090
Exhale out.

370
00:20:36,830 --> 00:20:39,340
Inhale in again.

371
00:20:39,340 --> 00:20:41,760
And exhale.
Hug the knees into the chest.

372
00:20:41,760 --> 00:20:43,671
So bring everything in.

373
00:20:47,890 --> 00:20:49,900
Snuggle the
shoulder blades down,

374
00:20:49,900 --> 00:20:52,074
rock a little side to side.

375
00:20:57,950 --> 00:20:59,600
Then just put
your left foot down.

376
00:20:59,600 --> 00:21:01,283
Hold on to your right knee.

377
00:21:02,260 --> 00:21:03,550
Then we're gonna
take the right hand

378
00:21:03,550 --> 00:21:05,830
and we're gonna grab
the right inner arch,

379
00:21:05,830 --> 00:21:07,253
where we were just massaging.

380
00:21:08,290 --> 00:21:10,460
The left hand can
come to rest on the top

381
00:21:10,460 --> 00:21:13,080
of the left hip crease
or even on the ground.

382
00:21:13,080 --> 00:21:17,908
As we inhale, bring the
right foot up to the sky,

383
00:21:17,908 --> 00:21:19,690
right knee stays bent.

384
00:21:20,960 --> 00:21:22,680
So we're gonna find
a little action here

385
00:21:22,680 --> 00:21:24,930
of pushing the right foot,

386
00:21:24,930 --> 00:21:26,910
the sole of the right
foot up towards the sky

387
00:21:26,910 --> 00:21:28,640
and then pulling it

388
00:21:28,640 --> 00:21:32,980
down with the weight of the
right shoulder, the right arm.

389
00:21:32,980 --> 00:21:34,826
So you have a push 
and a pull here.

390
00:21:34,826 --> 00:21:36,890
Super yummy for the hip.

391
00:21:36,890 --> 00:21:39,340
Obviously opening up
through this hamstring.

392
00:21:39,340 --> 00:21:42,180
I have my left foot here
and maybe even my left hand

393
00:21:42,180 --> 00:21:44,100
if I need it for stability.

394
00:21:44,100 --> 00:21:46,170
This is a like a 
Stirrup Posture.

395
00:21:46,170 --> 00:21:49,715
A half Stirrup Posture,
similar to a Happy Baby.

396
00:21:49,715 --> 00:21:53,440
If you want to find soft,
easy movement here you can.

397
00:21:53,440 --> 00:21:55,418
Return to your breath.

398
00:21:59,000 --> 00:22:01,024
Getting snugly in
the hips for sure.

399
00:22:01,024 --> 00:22:04,213
Okay, from here release that.
We're gonna switch.

400
00:22:05,960 --> 00:22:07,209
Hugging the left knee in,

401
00:22:07,209 --> 00:22:10,350
reaching the left
hand to the left arch.

402
00:22:10,350 --> 00:22:12,794
Once you have your
strong base right foot

403
00:22:12,794 --> 00:22:13,930
maybe even right hand.

404
00:22:13,930 --> 00:22:15,080
I like to rest my right hand

405
00:22:15,080 --> 00:22:18,000
on my right hip crease,
but we have options.

406
00:22:18,000 --> 00:22:19,250
Lots of options.

407
00:22:19,250 --> 00:22:21,502
Kick the sole of 
the left foot up.

408
00:22:21,502 --> 00:22:24,530
Breathe deep. Feel that
connection in your low back.

409
00:22:24,530 --> 00:22:26,296
Breathe into your belly.

410
00:22:27,810 --> 00:22:29,310
And again,

411
00:22:29,310 --> 00:22:30,800
it's one thing to just kind of

412
00:22:30,800 --> 00:22:32,823
sling ourself into the shape but

413
00:22:35,073 --> 00:22:37,060
see if you can
find that action here

414
00:22:37,060 --> 00:22:39,970
of kicking the sole of
the foot up towards the sky

415
00:22:39,970 --> 00:22:44,010
and then pulling down
with your left shoulder.

416
00:22:44,010 --> 00:22:46,710
And if there's a little
shake there, that's alright.

417
00:22:48,110 --> 00:22:51,983
Getting into those
good snugly places here.

418
00:22:51,983 --> 00:22:55,564
The left hamstring
getting some sunshine.

419
00:23:01,280 --> 00:23:04,002
Sweet. Then slowly release that.

420
00:23:04,002 --> 00:23:06,300
Both feet touch the
ground for a moment.

421
00:23:06,300 --> 00:23:08,580
Then we press them up
lifting the heels first,

422
00:23:08,580 --> 00:23:12,980
toes, press the knees
up and off the ground.

423
00:23:12,980 --> 00:23:14,819
Hug both knees into the chest.

424
00:23:14,819 --> 00:23:16,840
Now we'll reach around.

425
00:23:16,840 --> 00:23:18,910
Grab the outer
edges of the feet,

426
00:23:18,910 --> 00:23:22,385
kick both soles up 
towards the sky

427
00:23:22,385 --> 00:23:25,100
for Happy Baby Pose.

428
00:23:25,100 --> 00:23:26,520
So lengthen the tail.

429
00:23:26,520 --> 00:23:29,676
So the action here is
to really actively reach

430
00:23:29,676 --> 00:23:31,610
the tail bone towards 
the front edge of the mat.

431
00:23:31,610 --> 00:23:33,453
Not just to hang in space.

432
00:23:34,340 --> 00:23:37,530
Draw the shoulders down,
kick the heels up.

433
00:23:37,530 --> 00:23:39,430
If this is much
too much for your body

434
00:23:39,430 --> 00:23:42,360
do one foot at a time
using that grounding foot

435
00:23:42,360 --> 00:23:44,917
just like we did for
the Stirrup Posture.

436
00:23:47,420 --> 00:23:51,740
And of course, of course, of
course find what feels good.

437
00:23:51,740 --> 00:23:54,437
Now maybe finding 
soft, easy movement,

438
00:23:54,437 --> 00:23:57,990
straightening one leg, 
then the other.

439
00:23:57,990 --> 00:24:00,660
Can start to 
find a little freedom

440
00:24:00,660 --> 00:24:03,760
within the shape,
within the form here

441
00:24:03,760 --> 00:24:06,360
based on how 
you're feeling today.

442
00:24:06,360 --> 00:24:07,720
Close your eyes.

443
00:24:07,720 --> 00:24:09,396
Imagine you're

444
00:24:11,938 --> 00:24:15,253
rolling around in your
favorite sunny spot.

445
00:24:16,160 --> 00:24:20,593
Mine is on the hill at
Barton Springs in my hometown.

446
00:24:21,830 --> 00:24:23,690
You could like transport back

447
00:24:23,690 --> 00:24:27,730
to laying on your
favorite blanket or quilt

448
00:24:27,730 --> 00:24:31,683
or you can pretend
you're a baby animal.

449
00:24:33,680 --> 00:24:36,220
Even if it's a millisecond of

450
00:24:37,472 --> 00:24:40,340
creating a sweet 
image for yourself,

451
00:24:40,340 --> 00:24:41,465
give it a try.

452
00:24:43,700 --> 00:24:47,380
And then we'll come back
to Happy Baby stillness.

453
00:24:47,380 --> 00:24:49,960
And then we'll release.

454
00:24:49,960 --> 00:24:51,750
Feet come to the earth.

455
00:24:51,750 --> 00:24:54,729
Cross your left leg over 
your right like so.

456
00:24:54,729 --> 00:24:56,420
Peek at me if you need to.

457
00:24:58,041 --> 00:24:59,503
Then hug the
knees up to the chest

458
00:24:59,503 --> 00:25:01,160
and take 'em over to the right.

459
00:25:01,160 --> 00:25:03,220
Hands rest
gently on the low ribs

460
00:25:03,220 --> 00:25:06,523
as you turn on your left ear.

461
00:25:07,490 --> 00:25:09,860
Try to drop that
left shoulder down

462
00:25:09,860 --> 00:25:11,860
but you don't need
to force it too hard.

463
00:25:13,540 --> 00:25:15,210
Good, and then
come back to center,

464
00:25:15,210 --> 00:25:18,160
unravel, cross the
right leg over the left.

465
00:25:18,160 --> 00:25:20,210
Same thing on the other side.

466
00:25:20,210 --> 00:25:22,500
Legs go to the left,

467
00:25:22,500 --> 00:25:24,814
turn onto the right ear.

468
00:25:24,814 --> 00:25:26,930
Hands resting
gently on the low ribs,

469
00:25:26,930 --> 00:25:28,093
breathe in.

470
00:25:30,017 --> 00:25:32,001
And breathe out.

471
00:25:34,960 --> 00:25:36,820
And then slowly come back up.

472
00:25:36,820 --> 00:25:38,730
We're gonna grab our props.

473
00:25:38,730 --> 00:25:41,240
If you didn't bring any,
then you're gonna go old school.

474
00:25:41,240 --> 00:25:43,720
You're gonna go traditional,
you're gonna be OG

475
00:25:43,720 --> 00:25:46,893
and just come to
lie on your back. (laughs)

476
00:25:46,893 --> 00:25:49,260
Walk the ankles
out nice and wide.

477
00:25:49,260 --> 00:25:52,200
Let your arms rest
gently at your sides.

478
00:25:52,200 --> 00:25:55,788
If you have a pillow,
go ahead and bring it

479
00:25:55,788 --> 00:25:59,290
underneath your head
or behind your knees.

480
00:25:59,290 --> 00:26:01,930
I'm gonna use the
pillow behind my head,

481
00:26:01,930 --> 00:26:03,980
and then I'm gonna
roll my blanket up

482
00:26:03,980 --> 00:26:05,330
to be behind the knees.

483
00:26:05,330 --> 00:26:07,550
But if you're in a
chilly spot right now

484
00:26:07,550 --> 00:26:09,920
you could roll
up like a burrito.

485
00:26:09,920 --> 00:26:11,671
It's one of my favorite

486
00:26:13,590 --> 00:26:16,310
things to do in yoga. (laughs)

487
00:26:16,310 --> 00:26:19,530
One of my greatest motivations
is rolling up like a burrito

488
00:26:19,530 --> 00:26:23,755
after practice, especially
when it's chilly on the floor.

489
00:26:25,829 --> 00:26:27,440
Or you can just lay a blanket

490
00:26:27,440 --> 00:26:31,090
over the hip creases
just for a little warmth,

491
00:26:31,090 --> 00:26:32,995
a little comfort.

492
00:26:34,000 --> 00:26:35,900
And wherever you find yourself,

493
00:26:35,900 --> 00:26:38,466
take a deep breath in.

494
00:26:39,065 --> 00:26:41,701
And pause the 
top of that breath.

495
00:26:43,222 --> 00:26:45,250
And just hold the
breath for a moment here.

496
00:26:45,250 --> 00:26:50,558
Retain as you feel
yourself suspended.

497
00:26:52,090 --> 00:26:55,090
And then exhale, 
relax the weight of the body.

498
00:26:55,090 --> 00:26:59,233
Let the breath go and 
feel yourself melting

499
00:27:00,270 --> 00:27:02,640
into the earth.
Close your eyes.

500
00:27:04,720 --> 00:27:07,973
Relax the toes and
the feet and the ankles.

501
00:27:09,500 --> 00:27:14,155
See if you can get really still
here as you relax the shins

502
00:27:14,155 --> 00:27:17,106
and the calves and the knees.

503
00:27:18,506 --> 00:27:21,180
And the backs of
the knees and the thighs

504
00:27:21,180 --> 00:27:23,140
and those hamstrings 
that are all nice

505
00:27:23,140 --> 00:27:27,396
and long and strong now.

506
00:27:30,080 --> 00:27:33,899
Let your breath
rest easy as you soften

507
00:27:33,899 --> 00:27:36,767
and relax through 
the hip creases.

508
00:27:39,290 --> 00:27:44,667
Through the bowl of the pelvis
and the glutes, your hips.

509
00:27:48,020 --> 00:27:50,460
Make sure you're
not holding, letting go

510
00:27:50,460 --> 00:27:54,508
of any tension in
the belly, sweet belly,

511
00:27:54,508 --> 00:27:56,607
and the low back.

512
00:27:58,450 --> 00:28:00,850
And the core and the mid back

513
00:28:00,850 --> 00:28:05,086
that we're building all
of the strength within.

514
00:28:07,200 --> 00:28:11,603
Relax there. Relaxing the
whole torso and the ribcage.

515
00:28:12,600 --> 00:28:15,420
The front, the back, the sides,

516
00:28:15,420 --> 00:28:18,150
the armpit chest
and your sweet heart.

517
00:28:18,150 --> 00:28:20,131
Let it rest here.

518
00:28:27,320 --> 00:28:29,650
Relax through the shoulders.

519
00:28:29,650 --> 00:28:33,344
Let your arms and your elbows,

520
00:28:33,344 --> 00:28:36,610
the wrists and the
hands and all of your fingers

521
00:28:36,610 --> 00:28:39,129
get soft and heavy.

522
00:28:43,738 --> 00:28:48,800
Breathe easy as you soften
and relax through the neck

523
00:28:48,800 --> 00:28:51,375
the muscles of
the neck, the throat.

524
00:28:54,810 --> 00:28:57,240
Part the lips as you
soften through your jaw,

525
00:28:57,240 --> 00:29:00,178
relaxing the tongue
in the base of the mouth.

526
00:29:03,180 --> 00:29:06,020
Feel the cool air as
you gently breathe in

527
00:29:06,020 --> 00:29:07,424
through your nostrils,

528
00:29:07,424 --> 00:29:11,166
relaxing through
the skin of the face.

529
00:29:18,990 --> 00:29:21,490
Just imagine your
eyelids getting heavier

530
00:29:21,490 --> 00:29:26,069
as you softened through 
skin of the forehead.

531
00:29:27,191 --> 00:29:29,483
Unfurrowing the brow.

532
00:29:34,320 --> 00:29:36,370
Relaxing the ears,

533
00:29:36,370 --> 00:29:40,570
whatever that means and
relaxing all the way through

534
00:29:42,470 --> 00:29:44,870
the body.
Allowing the head,

535
00:29:44,870 --> 00:29:47,756
the skull to get
very heavy here.

536
00:29:48,660 --> 00:29:53,406
As you snuggle up to stillness.

537
00:29:59,000 --> 00:30:01,083
A total surrender.

538
00:30:09,680 --> 00:30:13,506
An opportunity to
practice letting go.

539
00:30:49,150 --> 00:30:53,550
Then slowly, as you're
ready you can stay nice

540
00:30:53,550 --> 00:30:54,770
and heavy and relaxed here.

541
00:30:54,770 --> 00:30:57,940
Just lean in or snuggle up

542
00:30:57,940 --> 00:31:02,355
to this idea of garnering

543
00:31:02,355 --> 00:31:05,760
or gaining more respect

544
00:31:05,760 --> 00:31:10,100
for your relationship
with your breath here.

545
00:31:10,100 --> 00:31:14,292
As we begin our
second week together.

546
00:31:24,000 --> 00:31:25,630
I'm going up to the idea

547
00:31:25,630 --> 00:31:28,777
of garnering more respect

548
00:31:28,777 --> 00:31:32,140
for the relationship you have

549
00:31:32,140 --> 00:31:35,820
with your breath as we move into

550
00:31:35,820 --> 00:31:37,857
the second week of our journey.

551
00:31:40,350 --> 00:31:41,517
Take a deep breath in.

552
00:31:41,517 --> 00:31:44,110
As you exhale,
palms coming together

553
00:31:44,110 --> 00:31:46,840
and thumbs gently
lift up to the third eye.

554
00:31:46,840 --> 00:31:50,806
You can stay here for a bit
longer after the session is over

555
00:31:50,806 --> 00:31:53,155
or if you have to get moving,

556
00:31:54,206 --> 00:31:56,412
I understand that too.

557
00:31:57,240 --> 00:31:58,940
Just move nice and easy.

558
00:31:58,940 --> 00:32:00,590
See if you can connect the dots

559
00:32:00,590 --> 00:32:03,610
as you stand up and
walk up and off the mat

560
00:32:03,610 --> 00:32:07,158
and into the rest of your day.

561
00:32:07,158 --> 00:32:09,050
Noticing all the ways in which

562
00:32:09,050 --> 00:32:13,170
the practice can sometimes come

563
00:32:13,170 --> 00:32:18,170
off the mat and into

564
00:32:18,170 --> 00:32:19,918
your daily life.

565
00:32:23,700 --> 00:32:25,695
Let's close with an inhale.

566
00:32:25,695 --> 00:32:28,029
Breathing lots of love in.

567
00:32:31,050 --> 00:32:34,041
And one final exhale,

568
00:32:34,041 --> 00:32:37,005
breathing lots of love out.

569
00:32:38,410 --> 00:32:42,330
Thanks for snuggling up
with this Day 8 session.

570
00:32:42,330 --> 00:32:44,090
I love you guys so much,
take good care.

571
00:32:44,090 --> 00:32:46,154
See you tomorrow.

572
00:32:46,154 --> 00:32:47,589
Namaste.

573
00:32:50,509 --> 00:32:55,543
(bright upbeat piano music)