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- What's up, gorgeous people?

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Welcome to BREATH,
your 30 day yoga journey.

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I'm so glad you're here.

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It's Day 9.

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And today, we seek Balance.

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Let's get started.

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(bright upbeat piano music)

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Alright, welcome back.

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Let's start in a nice,
comfortable seat.

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We are gonna move today.

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But we're gonna
ease into the practice,

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kind of connecting
the dots from yesterday.

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It's low to the ground practice

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with a nice calming breath,
alternate nostril breathing.

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Balancing the left and
the right side of the brain

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and left and
right side of the body.

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So sit up nice and tall.

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Take a deep
breath in both nostrils.

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And use your exhale
to really land here.

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Just relax the shoulders.

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Good.

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Then we'll take the right thumb.

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Bring it to the right nostril.

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Hang with me.

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We're gonna inhale in
through the left nostril.

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Then at the top, you pause,
retain the breath

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and seal the left
nostril with the middle finger

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or the ring finger, your choice.

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And then exhale out
through the right nostril.

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This takes a second to get
if you're new to the practice,

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so be patient with yourself.

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Inhale in through
the right nostril.

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You got it.

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Sit up nice and tall.

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At the top of the breath,
you pause, retain the breath.

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And this is where
we seal and switch.

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And then exhale out
through the left nostril.

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Just learning the pattern here.

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Inhale in through
the left nostril.

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Pause at the top, 
hold the breath, retain.

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Switch and seal and 
exhale out through the right.

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Inhale in through the right.

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Pause at the top, 
switch and seal.

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And exhale through the left.

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Alright, so as we
get this pattern,

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you can begin to
close your eyes,

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inhaling in
through the left nostril.

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Big sip of air.

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Pause at the top, heart's lifted.

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Switch and seal,
exhale through the right.

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Inhale in through the right.

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At the top of the breath,
pause, switch,

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seal and exhale
through the left.

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Inhale through the right.

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Long, smooth breath.

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At the top of the breath,
pause, switch and seal,

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and then slow
exhale out the right.

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Inhale through the right.

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Pause at the top, 
switch and seal.

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Exhale through the left.

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Last round, inhale in.

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Pause, switch and seal and

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slow exhale through the right.

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Slow, inhale through the right.

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Take in as much air as you can.

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Switch, seal and
exhale through the left.

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At the bottom of that breath,

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release your hand
back to your lap.

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Close your eyes, breathe
in through both nostrils.

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And exhale
through both nostrils.

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Just take a second.
Notice how you feel.

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Then bat thine eyelashes open.

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(chuckles)

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And let's take this energy,

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this kind of focus
with us onto all fours.

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If you feel calm, 
a little sleepy, don't worry.

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We're not gonna move
too fast right away.

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Alright, once
you're on all fours,

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of course always feel free
to pad the knees, if you like.

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Bring the feet, 
the toes together, excuse me,

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bring the knees as
wide as the yoga mat.

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Walk the hands out
underneath the shoulders,

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from underneath the
shoulders just a bit.

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Then inhale, we're gonna 
come forward with the chest.

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Exhale, we're gonna 
move in a circle,

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come around through
Extended Child's Pose.

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This is the exhale,
exhale, exhale.

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And then inhale,

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grip the fingertips as you
slide it forward, look forward.

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Exhale, round it through,

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and down into that
Extended Child Pose.

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And then inhale, back up.

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So once you have the pattern,
follow your breath.

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And then you can
kind of work it out

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with the spine a little bit,

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finding little moments
to maybe drop the belly

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as you come forward,

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and round the spine
as you transition back.

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And then allowing
the belly to drop again

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as you come forward.

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So we're kind of
working individually

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to create a little more flexibility,

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flexion in the spine.

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And then reverse the circle.

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Keep the fingertips rooted.

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Keep the tops of the
feet grounding down.

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Always working from the
ground up as we play here.

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Going to be important
as we start to balance

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and push our
balance a little bit more.

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Push the envelope.

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Alright, the next 
time you're up,

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walk the knees
underneath the hips.

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Let's go ahead and turn
the upper arms out just a bit

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and widen the
stance of the hands.

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Make sure your
fingertips are spread

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super-wide like starfish.

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Then we'll curl the toes under,
inhale in and exhale,

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hips up high and back for
your Downward Facing Dog.

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Take a couple seconds
here to pedal it out.

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One leg and then the other

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as you claw
through your fingertips.

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Taking that
pressure out of the wrists.

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Melting the heart back.

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Remember to lift 
the hip creases

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up, up, up towards the sky.

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And then bend your knees.

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Carve a line with
your nose to look forward

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and step your way up to the top.

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Feet together or hip
width apart, your choice.

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Allow the weight of
the head to relax over.

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Take three to five breaths here.

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Rooting down through all
four corners of the feet.

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Nice, long breaths.

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Promoting healthy blood flow.

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Great, then we'll draw the
hands to the waistline here.

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Draw the shoulder blades
together and root to rise,

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slowly press into your feet.

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Lead with your heart as
you come up to standing.

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Lift your heart.

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Stand up nice and tall.

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Elbows are
pulling back again here.

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Now we're gonna
start to really imagine

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this beautiful

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play between opposites.

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So in Mountain Pose,
we've mentioned this before,

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but we're drawing
energy up from the earth.

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And I like to really
give myself the visual.

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Keep doing this. (chuckles)

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The visual of energy
rising through the front body.

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So it really helps
me come into alignment.

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I bring my hip points forward,

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or even up is a good way 
to put it, help you find this

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lift up through the front.

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And then in the back, you
can even use your thumbs here

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to kind of pull you down,
dig through the heels.

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And we're playing with
this kind of sun energy

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and this moon energy,
or in yoga,

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we call it Sthira and Sukha.

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So the stability
and the strength

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married with the ease, right?

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Or the softness
or even the grace.

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So marrying effort with ease.

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The lift and the ground.

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Just some little
food for thought

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as we continue our journey here.

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Alright, from here, we're
gonna keep all of this in mind

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lifting through the front,
grounding through the back

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as you shift your
weight to your left foot.

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Inhale, imagine you have
a little marionette string

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on your right knee.

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We're gonna lift
the right knee up

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and see if we can
play here a little bit

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in a standing
one-legged Mountain Pose.

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Standing One-Legged Tadasana.

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Then you can take your gaze
downward to focus on a point.

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Find a little Drishti, 
as we call it in the practice,

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to gaze upon, to help
you hold this balance.

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Building strength
in that hip flexor.

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Good, and then
slowly release it.

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Try to keep that lift
up from the pelvic floor.

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All this work with your energy.

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Helping to support you as you

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shift your weight 
to your right foot.

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Imagine that
string lifting you up

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on your left knee cap there.

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Flex your left foot,

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Standing One-Legged
Tadasana on the left side.

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Again, use that
focal point to help you

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with your stability here.

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The belly's not soft here.
We know what to do.

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Draw the navel in and up,
hug the low ribs in.

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Lengthen through
the back of the neck,

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putting it all into play.

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Deep breath in.

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Good, then slowly
exhale and release it down.

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Let's let it go.

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Drop the fingertips 
down to come up.

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Inhale, reach for the sky.

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Big breath, big stretch.

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Exhale, palms come
together and slice right down

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through the midline as you
come into your Forward Fold.

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Beautiful.

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Inhale, send the fingertips
back as you lift up halfway.

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So this time, we're
coming into airplane arms

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for our halfway lift.

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See if you can draw the
shoulder blades together

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to open up through
the chest and the pecs.

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Good, take a breath here.

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Maybe even catch a
little wave, rise up.

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And then exhale, 
float it down, Forward Fold.

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Good, plant the palms.

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Step just the right leg back,
just the right leg.

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We're gonna come up
into a high lunge.

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You know you could always lower
that left knee to the earth.

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Both options are great.

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Inhale to sweep the arms up.

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Pull the right
hip crease back here.

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Good, then exhale.

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Bend the elbows,
lift your chest.

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Look up towards the sky.

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Good, so we're here 
or we're here with

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the knee on the ground.

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Excellent, inhale.

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Reach the fingertips back up.

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Exhale, wiggle the fingertips,
rain it down.

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Come into that twist,
we know it well.

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Inhale, we reach the
right fingertips up.

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Breathe into your belly.

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Exhale, plant the palms.

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Step the back foot,
listen carefully, up halfway.

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Heel can stay lifted here,

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but eventually, you
wanna work to bring it down.

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Left toes are pointed

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towards the front
left corner of the mat.

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Right knee can stay bent
as generously as you need.

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This is a tricky one.

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But eventually, we'll work 
to create length there.

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So pop up onto
the fingertips here.

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If you have blocks, this
is a great place to use them.

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We're coming into a
little pure Pyramid Posture.

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This can be tricky, 
breathe deep.

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To challenge yourself here,

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you can bring the
hands to the waistline.

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Draw the elbows back,
shoulder blades together.

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Beautiful.

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Now create a
nice flat back here.

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And then we'll fold it all in,
fingertips on the earth.

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Or to challenge yourself, you
can grab the calf or the ankle

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and draw the nose
towards the knee.

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This is a lot so 
I'm just giving you options.

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Keep the left
inner thigh engaged.

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This is the good stuff though.

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Deep breath.

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Exhale to release.

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00:13:12,350 --> 00:13:15,930
Lift the back heel, bend
both knees, plant the palms.

256
00:13:15,930 --> 00:13:18,200
Step the left toes back first,

257
00:13:18,200 --> 00:13:19,610
then the right
foot all the way back.

258
00:13:19,610 --> 00:13:21,520
Plank Pose or Half Plank.

259
00:13:21,520 --> 00:13:23,670
Good, inhale in, shift forward.

260
00:13:23,670 --> 00:13:26,350
Exhale all the way to the belly.

261
00:13:26,350 --> 00:13:28,649
Inhale for Cobra.

262
00:13:28,649 --> 00:13:30,720
And exhale to release.

263
00:13:30,720 --> 00:13:34,320
Inhale to all fours or
Plank Pose, your choice.

264
00:13:34,320 --> 00:13:36,727
Exhale Downward Facing Dog.

265
00:13:38,170 --> 00:13:40,595
Inhale in deeply here.

266
00:13:40,595 --> 00:13:44,308
And exhale completely.

267
00:13:46,240 --> 00:13:47,270
Alright, here we go.

268
00:13:47,270 --> 00:13:49,670
Step the left
foot all the way up.

269
00:13:49,670 --> 00:13:51,180
Nice high lunge,

270
00:13:51,180 --> 00:13:52,980
always can lower that
back knee to the earth.

271
00:13:52,980 --> 00:13:54,290
Squeeze the
inner thighs together.

272
00:13:54,290 --> 00:13:55,850
Front knee over front ankle.

273
00:13:55,850 --> 00:13:58,820
Inhale, sweep the fingertips 
forward, up, and back.

274
00:13:58,820 --> 00:14:02,340
Right heel's reaching back
if the back knee is lifted.

275
00:14:02,340 --> 00:14:04,610
Navel is drawing in and up.

276
00:14:04,610 --> 00:14:07,190
Inhale, carve a line
with your nose to look up.

277
00:14:07,190 --> 00:14:10,073
Exhale, bend the elbows,
lift your chest.

278
00:14:11,500 --> 00:14:12,850
Beautiful.

279
00:14:12,850 --> 00:14:15,590
Inhale to reach it
all the way back up.

280
00:14:15,590 --> 00:14:18,100
And exhale to
wiggle the fingertips.

281
00:14:18,100 --> 00:14:20,290
Slowly bring it back down.

282
00:14:20,290 --> 00:14:21,600
Alright, here we go.

283
00:14:21,600 --> 00:14:23,150
Nice and slow, in control.

284
00:14:23,150 --> 00:14:25,723
Step the back
foot up about halfway.

285
00:14:26,870 --> 00:14:29,540
Right toes point towards the
front right corner of the mat.

286
00:14:29,540 --> 00:14:33,230
We can keep a slight bend in
both knees, working towards,

287
00:14:33,230 --> 00:14:36,483
though, eventually
creating length, straightening.

288
00:14:37,470 --> 00:14:39,470
Left hip crease is pulling back.

289
00:14:39,470 --> 00:14:41,610
We can pop up on
the fingertips here

290
00:14:41,610 --> 00:14:44,882
or use our blocks or
books work great too.

291
00:14:46,890 --> 00:14:49,733
Beautiful, I'm engaging
through my right inner thigh.

292
00:14:50,760 --> 00:14:53,265
Again, pulling that
left hip crease back.

293
00:14:55,010 --> 00:14:55,950
Great.

294
00:14:55,950 --> 00:14:57,000
To challenge yourself,

295
00:14:57,000 --> 00:14:59,430
you can draw the
hands to the waistline,

296
00:14:59,430 --> 00:15:01,766
draw the
shoulder blades together.

297
00:15:04,289 --> 00:15:07,080
And then inhale, come to
a nice flat back position.

298
00:15:07,080 --> 00:15:09,650
Hug those low
ribs in, you got this.

299
00:15:11,100 --> 00:15:14,360
And then exhale, fold it down.

300
00:15:14,360 --> 00:15:17,590
Fold inward, fingertips can
stay on the mat or the blocks

301
00:15:17,590 --> 00:15:19,410
or now you can
challenge yourself

302
00:15:19,410 --> 00:15:23,542
by grabbing the back of
the ankle or the calf here.

303
00:15:24,470 --> 00:15:26,520
Maybe nose towards the knee.

304
00:15:29,710 --> 00:15:30,789
Balance.

305
00:15:32,000 --> 00:15:33,920
Inhale in deeply.

306
00:15:33,920 --> 00:15:36,750
Exhale, bend both knees,
lift your back heel.

307
00:15:36,750 --> 00:15:38,870
Step the right foot all
the way back, way back.

308
00:15:38,870 --> 00:15:40,183
Step the left foot back.

309
00:15:41,250 --> 00:15:43,350
Inhale in, shift forward,
look forward.

310
00:15:43,350 --> 00:15:46,930
Exhale, belly to Cobra or
Chaturanga to Upward Facing Dog.

311
00:15:46,930 --> 00:15:49,489
Use your inhale to
open your heart here.

312
00:15:50,450 --> 00:15:52,990
Then use your exhale
to make your way back

313
00:15:52,990 --> 00:15:54,450
to Downward Facing Dog.

314
00:15:54,450 --> 00:15:55,430
Awesome work.

315
00:15:55,430 --> 00:15:57,062
Inhale in deeply here.

316
00:15:58,280 --> 00:16:00,227
Exhale, let it go.

317
00:16:00,227 --> 00:16:02,750
Inhale to look to
the top of your mat.

318
00:16:02,750 --> 00:16:05,960
Exhale to make your way
to the top of your mat.

319
00:16:05,960 --> 00:16:10,010
Inhale, halfway lift
with airplane arms.

320
00:16:10,010 --> 00:16:13,320
And exhale, Forward Fold.
Let it all go.

321
00:16:13,320 --> 00:16:16,350
Good, bring the hands to
the waistline once again.

322
00:16:16,350 --> 00:16:18,123
Here we go.
Root to rise.

323
00:16:18,123 --> 00:16:20,039
Inhale, come all the way up.

324
00:16:20,990 --> 00:16:23,040
Exhale, find that connection.

325
00:16:23,040 --> 00:16:24,750
Downward energy
through the back,

326
00:16:24,750 --> 00:16:26,480
upward energy through the front.

327
00:16:26,480 --> 00:16:27,810
Lift the right knee.

328
00:16:27,810 --> 00:16:29,930
Standing One-Legged Tadasana.

329
00:16:29,930 --> 00:16:31,500
Keep the hands on the waistline

330
00:16:31,500 --> 00:16:34,800
or we'll reach the fingertips
all the way up to the sky.

331
00:16:34,800 --> 00:16:35,633
What!

332
00:16:36,820 --> 00:16:40,080
If you fall, we'll catch you.

333
00:16:40,080 --> 00:16:40,970
Don't worry.

334
00:16:40,970 --> 00:16:43,247
Just come right
back to the practice.

335
00:16:45,938 --> 00:16:47,620
Good, so hands are
on the waistline here

336
00:16:47,620 --> 00:16:49,720
or fingertips are reaching.

337
00:16:49,720 --> 00:16:52,510
Wherever you are,
we're gonna go on a little ride.

338
00:16:52,510 --> 00:16:53,920
inhale in.

339
00:16:53,920 --> 00:16:55,780
Exhale, slow and steady.

340
00:16:55,780 --> 00:16:59,320
We're gonna send the
right foot all the way back.

341
00:16:59,320 --> 00:17:01,280
Right toes can
actually stay on the ground

342
00:17:01,280 --> 00:17:03,520
for this whole journey, right?

343
00:17:03,520 --> 00:17:06,520
We're working here, building
strength in that left glute,

344
00:17:06,520 --> 00:17:08,730
left thigh, core,

345
00:17:08,730 --> 00:17:13,590
and just a sensibility of
being able to balance oppositions

346
00:17:13,590 --> 00:17:17,080
so that we can stay centered.

347
00:17:17,080 --> 00:17:18,690
So don't worry
about the posture.

348
00:17:18,690 --> 00:17:19,700
Focus on the process.

349
00:17:19,700 --> 00:17:21,870
You can keep the
big toe on the ground

350
00:17:21,870 --> 00:17:24,330
or maybe the back
foot's all the way.

351
00:17:24,330 --> 00:17:28,510
Fingertips reaching forward
or hands on the waistline.

352
00:17:28,510 --> 00:17:33,045
Little Warrior III variation.

353
00:17:35,530 --> 00:17:38,680
Dial the right toes
down or point the toes,

354
00:17:38,680 --> 00:17:40,530
yogi's choice here.

355
00:17:40,530 --> 00:17:42,210
Soft bend on that standing leg.

356
00:17:42,210 --> 00:17:43,892
We're opening the heart.

357
00:17:47,830 --> 00:17:50,970
Good. And then maybe 
add airplane arms here

358
00:17:50,970 --> 00:17:53,313
for one more cycle of breath in.

359
00:17:54,500 --> 00:17:55,773
And out.

360
00:17:56,460 --> 00:17:58,620
Then hands come
back to the waistline.

361
00:17:58,620 --> 00:18:01,860
We bring the right
foot all the way back in

362
00:18:01,860 --> 00:18:03,920
and switch to the other side.

363
00:18:03,920 --> 00:18:06,434
Here we go.
Inhale, lift the left knee up.

364
00:18:07,735 --> 00:18:09,330
Stay here, breathing deep.

365
00:18:09,330 --> 00:18:12,240
Or maybe this time,
adding the arms all the way up.

366
00:18:12,240 --> 00:18:15,110
Imagine you're holding a
big beach ball up and overhead.

367
00:18:15,110 --> 00:18:16,690
Be careful not to
collapse too much

368
00:18:16,690 --> 00:18:18,260
into that right hip here.

369
00:18:18,260 --> 00:18:21,270
We're pressing up in
and away from the earth

370
00:18:21,270 --> 00:18:23,280
with that right foot.

371
00:18:23,280 --> 00:18:25,830
Just like we've been
doing with our foundation

372
00:18:25,830 --> 00:18:27,983
this whole ride thus far.

373
00:18:28,990 --> 00:18:31,770
With hand on the waistline
or fingertips reaching high,

374
00:18:31,770 --> 00:18:36,490
we'll begin to send the
left leg back, heart forward.

375
00:18:36,490 --> 00:18:40,230
Again, the leg can stay on
the ground or toes on the ground

376
00:18:40,230 --> 00:18:42,527
this whole time working here.

377
00:18:43,677 --> 00:18:46,167
And then maybe
doing little liftoffs.

378
00:18:47,810 --> 00:18:51,630
Wherever you are,
check in with your breath.

379
00:18:51,630 --> 00:18:53,780
Each inhale, a new arrival.

380
00:18:53,780 --> 00:18:56,440
So if you fall,
it's a great thing to go

381
00:18:56,440 --> 00:18:59,460
okay, I'm gonna start with this,
I'm gonna begin again.

382
00:18:59,460 --> 00:19:01,807
Let's start with
a nice inhale in.

383
00:19:03,000 --> 00:19:04,450
And exhale to ground.

384
00:19:04,450 --> 00:19:07,510
Find that
contraction in the center.

385
00:19:13,870 --> 00:19:17,313
Lots of energy in
the left toes here.

386
00:19:19,036 --> 00:19:21,790
And then let's take the
fingertips back if you like

387
00:19:21,790 --> 00:19:25,948
for one cycle of
breath in airplane arms.

388
00:19:29,850 --> 00:19:32,110
And then slowly release.

389
00:19:32,110 --> 00:19:35,250
This time feet come 
together, really together.

390
00:19:35,250 --> 00:19:36,390
Palms come together.

391
00:19:36,390 --> 00:19:38,740
Elbows, left to right.

392
00:19:38,740 --> 00:19:40,510
Inhale in.

393
00:19:40,510 --> 00:19:43,040
Exhale,
interlace the fingertips.

394
00:19:43,040 --> 00:19:44,517
Press the palms forward.

395
00:19:45,690 --> 00:19:48,619
Inhale, press the palms all
the way up towards the sky.

396
00:19:49,760 --> 00:19:50,620
And then exhale.

397
00:19:50,620 --> 00:19:52,430
Bend the elbows, 
wiggle the fingertips,

398
00:19:52,430 --> 00:19:53,430
release your bind

399
00:19:53,430 --> 00:19:56,680
and take it all the way down,
leading with your heart.

400
00:19:56,680 --> 00:19:58,403
Forward Fold.

401
00:19:59,510 --> 00:20:02,303
Good, inhale,
halfway lift, airplane arms.

402
00:20:03,410 --> 00:20:05,892
Exhale, release everything, 
Forward Fold.

403
00:20:06,830 --> 00:20:07,663
Awesome.

404
00:20:07,663 --> 00:20:10,713
Step one foot back,
then the other, Plank Pose.

405
00:20:12,380 --> 00:20:14,670
Inhale to look forward,
shift forward.

406
00:20:14,670 --> 00:20:16,547
Exhale to lower to the belly.

407
00:20:17,780 --> 00:20:20,590
Beautiful, drag the hands 
in line with the rib cage.

408
00:20:20,590 --> 00:20:21,860
Press into the tops of the feet.

409
00:20:21,860 --> 00:20:25,358
Inhale, 
big beautiful Cobra here.

410
00:20:25,358 --> 00:20:28,030
And exhale to release.

411
00:20:28,030 --> 00:20:29,540
Beautiful, come
on to your elbows.

412
00:20:29,540 --> 00:20:31,550
Shift the weight of your hips,
lift your hips up.

413
00:20:31,550 --> 00:20:33,550
Take it to the left.

414
00:20:33,550 --> 00:20:35,450
Turn on your right shoulder,

415
00:20:35,450 --> 00:20:39,500
and let's go ahead and roll
all the way onto our backs here.

416
00:20:39,500 --> 00:20:41,440
Nice, fancy transition.

417
00:20:41,440 --> 00:20:43,910
Knees up, feet on the ground.

418
00:20:43,910 --> 00:20:46,840
Get the low back nice
and snuggly with the mat.

419
00:20:46,840 --> 00:20:48,940
And then just gonna
kick the right foot up.

420
00:20:48,940 --> 00:20:52,210
Cross the right ankle over
the top of the left thigh.

421
00:20:52,210 --> 00:20:56,160
Take your right hand
through this center hole here.

422
00:20:56,160 --> 00:20:59,377
Interlace the fingertips
behind the left thigh.

423
00:21:00,400 --> 00:21:05,454
Now we're really bringing
left shin parallel to the earth

424
00:21:05,454 --> 00:21:08,020
to start here, but then
you can start to squeeze

425
00:21:08,020 --> 00:21:12,180
the legs up towards your
heart as it feels appropriate

426
00:21:12,180 --> 00:21:13,013
in your body.

427
00:21:13,013 --> 00:21:16,430
You can use the right
elbow to kind of press out

428
00:21:17,930 --> 00:21:19,470
into that right hip.

429
00:21:19,470 --> 00:21:20,800
And if it feels right,

430
00:21:20,800 --> 00:21:23,570
you might rock a
little side to side here

431
00:21:23,570 --> 00:21:26,934
in our Reclined
One-Legged Pigeon.

432
00:21:34,210 --> 00:21:35,043
Beautiful.

433
00:21:35,043 --> 00:21:37,833
Squeeze the legs up
towards the heart a little more.

434
00:21:39,240 --> 00:21:42,050
Then slowly send your 
left foot all the way up

435
00:21:42,050 --> 00:21:43,160
towards the sky.

436
00:21:43,160 --> 00:21:46,451
Squeeze again 
one more time, gently.

437
00:21:46,451 --> 00:21:48,420
And then let everything go.

438
00:21:48,420 --> 00:21:50,920
Unravel, right foot
comes to the earth.

439
00:21:50,920 --> 00:21:52,850
Left foot goes up.

440
00:21:52,850 --> 00:21:55,255
Left ankle
crosses over the right.

441
00:21:56,260 --> 00:21:58,420
Send the left fingertips

442
00:21:58,420 --> 00:22:01,513
through this hole
we've created here.

443
00:22:02,520 --> 00:22:06,314
Interlace the fingertips
and lift the right shin.

444
00:22:08,350 --> 00:22:11,970
Same thing here, although
probably different sensation.

445
00:22:11,970 --> 00:22:13,710
So play around.

446
00:22:13,710 --> 00:22:15,640
Squeezing the legs up.

447
00:22:15,640 --> 00:22:17,992
Maybe rocking a
little side to side.

448
00:22:19,010 --> 00:22:21,260
Notice if your chin
is up all the way here,

449
00:22:21,260 --> 00:22:22,500
see if you can tuck your chin

450
00:22:22,500 --> 00:22:26,110
lengthen through the back
of the neck as you play here.

451
00:22:27,010 --> 00:22:28,283
Breathing.

452
00:22:31,090 --> 00:22:33,540
Alright, gently squeeze the legs

453
00:22:33,540 --> 00:22:35,564
up towards the
heart a little more.

454
00:22:36,660 --> 00:22:40,873
Hmm, and then extend the
right leg up as best you can.

455
00:22:41,830 --> 00:22:44,870
A little bit of a hug, 
a little more if you have it.

456
00:22:44,870 --> 00:22:48,309
Gently and then
release everything down.

457
00:22:49,940 --> 00:22:53,580
Beautiful. Walk the feet to 
the outer edges of the mat,

458
00:22:53,580 --> 00:22:54,460
as wide as the mat.

459
00:22:54,460 --> 00:22:57,870
And then allow both knees
to fall over towards the left.

460
00:22:57,870 --> 00:23:00,549
Bring the hands to
rest on the low ribs.

461
00:23:01,990 --> 00:23:04,010
Option here to
take the left ankle,

462
00:23:04,010 --> 00:23:06,917
cross it over the
top of the right thigh.

463
00:23:11,130 --> 00:23:12,405
Breathe.

464
00:23:13,970 --> 00:23:17,104
Can start to close
your eyes here, relax.

465
00:23:19,060 --> 00:23:22,400
And then slowly release
that bind if you have it.

466
00:23:22,400 --> 00:23:25,630
Come through by bringing
the knees all the way back up

467
00:23:25,630 --> 00:23:28,870
and then taking
them to the right side.

468
00:23:28,870 --> 00:23:30,010
So you wanna make sure your feet

469
00:23:30,010 --> 00:23:31,520
are as wide as
your mat, not narrow.

470
00:23:31,520 --> 00:23:35,613
Otherwise, we won't get
the rotation we seek here.

471
00:23:36,960 --> 00:23:40,510
And then if you want, cross
the right ankle over the left.

472
00:23:40,510 --> 00:23:42,140
Breathe deep here.

473
00:23:42,140 --> 00:23:44,035
Close your eyes.

474
00:23:46,620 --> 00:23:50,280
Began to relax.

475
00:24:08,840 --> 00:24:12,840
On your next inhale, fill
all four sides of the torso

476
00:24:12,840 --> 00:24:16,540
and then use that
exhale to release everything.

477
00:24:16,540 --> 00:24:18,310
Come back to center.

478
00:24:18,310 --> 00:24:20,160
Hug both knees
up into the chest.

479
00:24:20,160 --> 00:24:22,669
Give yourself a big hug.

480
00:24:22,669 --> 00:24:23,712
Mmm!

481
00:24:24,760 --> 00:24:27,928
Send some love inward.

482
00:24:29,400 --> 00:24:31,970
Cultivating love within.

483
00:24:31,970 --> 00:24:34,552
So that we can

484
00:24:36,787 --> 00:24:42,162
just percolate
with love and send it out.

485
00:24:42,162 --> 00:24:43,682
(chuckles)

486
00:24:45,040 --> 00:24:46,840
Allow the feet to
come to the earth,

487
00:24:46,840 --> 00:24:49,080
extend one leg out 
then the other.

488
00:24:49,080 --> 00:24:51,660
You can take a nice full
body stretch here if you need to.

489
00:24:51,660 --> 00:24:53,840
Otherwise, we'll
just come to rest.

490
00:24:53,840 --> 00:24:56,750
Hands gently at our
sides or on our belly.

491
00:24:56,750 --> 00:24:58,655
Hands on the belly.

492
00:24:58,655 --> 00:25:00,510
Your choice.

493
00:25:00,510 --> 00:25:03,070
Just take a moment to

494
00:25:03,070 --> 00:25:06,070
allow the nutrients 
of your practice,

495
00:25:06,070 --> 00:25:10,140
the breath practice, the asana.

496
00:25:10,140 --> 00:25:14,570
This intentional choice
to show up for yourself,

497
00:25:14,570 --> 00:25:16,230
even when it's difficult.

498
00:25:16,230 --> 00:25:18,688
If not, especially
when it's difficult.

499
00:25:21,710 --> 00:25:23,055
I bow to you.

500
00:25:24,170 --> 00:25:26,630
When you're ready,
bring the palms together.

501
00:25:26,630 --> 00:25:28,590
Thumbs to third eye.

502
00:25:28,590 --> 00:25:30,000
Take a deep breath in.

503
00:25:31,795 --> 00:25:33,707
And a long breath out.

504
00:25:38,512 --> 00:25:40,845
And we close with a whisper.

505
00:25:41,690 --> 00:25:42,993
Namaste.

506
00:25:46,370 --> 00:25:50,997
(bright upbeat piano music)