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- Hi, everyone.

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Welcome to Home, 
your 30-day yoga journey.

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I'm Adriene, and this is Benji,

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and we're so glad you are here.

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Today is Day 1.

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And this is a practice that
invites you to simply recognize.

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So, hop into something 
comfy and let's get started.

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(upbeat gentle music)

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Alrighty, my friends, welcome
to your Day 1 practice.

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Let's begin in a nice,
comfortable seat.

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Come on down to the ground.

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And right away here

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in our first official practice
of the journey together,

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feel free to sit up 
on a couple of blankets

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or a couple of towels,

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anything to get 
the hips up high.

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This is a really 
nice place to start,

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especially if you're not 
used to being on the ground,

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or if you feel a 
little tight in the hips

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or a little achy 
in the knee joints,

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and/or if you feel 
like your spine

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has a generous curve

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as you come into a seat.

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So sit up on 
something if you like.

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Maybe in time we can start to
remove those layers, maybe not.

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Maybe you sit up on your cushion

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for the rest of your days.

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But right away 
we wanna recognize

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what would feel 
good in this moment.

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We're not trying to conform
or confine into the postures.

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We're using the 
postures to make discoveries,

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and to support

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ourselves on the journey.

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Hopefully by 
now you've come into

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a nice, comfortable 
seat of your choice.

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I'd like to invite you to 
sit up nice and tall here.

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And as you're ready, 
tuck your chin slightly

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just to bring a little more
length to the back of the neck.

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Recognize where you 
have placed your hands.

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And make adjustments 
here as you wish.

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Palms down, maybe palms up.

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Perhaps palms 
gently placed in your lap.

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Then, as you're ready or
comfortable, close your eyes.

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Trust yourself.

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Trust me.

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Trust this practice, this
journey you are embarking upon.

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And as much as you can,

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allow the sound of my 
voice to guide you here.

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I'm always here 
for you to peek at

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and use as a visual.

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But trust me, trust yourself,
trust the video.

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Close your eyes here.

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And as you're ready,

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begin to recognize your breath.

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This can be very simply noticing

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the quality of your breath.

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Or maybe you are ready,
you are raring to go,

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and maybe it is 
right away taking a big,

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deep breath in.

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And allowing for a long,
slow breath out.

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The task today is 
not to do anything,

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but to simply recognize.

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Recognize your willingness 
to show up for yourself.

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From a yoga perspective,
if you have shown up,

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you are already halfway home.

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Continue to 
acknowledge your breath.

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And when you're ready,

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on an inhale,

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lengthen up through 
the crown of the head.

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Sit up a little taller.

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Breathe in.

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And on an exhale, 
slowly draw the palms together.

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We call this Anjuli Mudra.

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Just this prayer-like position,

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hands kissing 
together near your heart.

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You can find a 
gentle bow of the head here.

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A little taste, a little flavor

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of surrender, of reverence.

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Again, today's 
task or invitation

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is to simply 
recognize where you are.

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What it feels 
like to be you today

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on this beautiful 
day in which you set out

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on a 30-day yoga journey.

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But also begin to 
train the mind and the body

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to work together in recognition.

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Recognizing where you're tight.

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Being willing to recognize
where you might be struggling.

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And again, this one's 
important, I think, on Day 1,

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just acknowledging, recognizing
yourself for showing up.

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Take a deep breath in.

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As you exhale, 
draw the chin to the chest,

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bow your head toward your heart.

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Start to feel a big stretch
in the back of the neck here.

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See if you can 
notice or recognize

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if your shoulders have begun
to creep up towards you ears.

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That's a pattern, it's all good.

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Just drop the shoulders down.

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Continue to breathe deep here.

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With your eyes closed, 
see your body in this shape

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and allow your breath

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to grow a little 
bit stronger, more full.

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More awareness of breath here.

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And then see 
if you can recognize,

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as you deepen the breath,

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how that kind 
of moves the shape,

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even if it's 
just ever so slightly.

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Now finally we'll 
recognize that we are doing this

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as a big group of people,
and pets.

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Wow, Benji just let out a big
sigh right when I said that.

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We are so blessed to 
also have this opportunity

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to recognize 
that we're not alone,

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and we're practicing 
with hundreds, thousands,

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millions of people 
all across the globe.

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This recognition 
is also important

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and it's one of the things that

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Yoga With Adriene 
community has taught me,

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how important that is.

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On that note, as a community,

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I'll guide us 
through a cycle of breath.

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Ready?

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Here we go.

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Take the deepest 
breath you've taken all day,

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all month, all year.

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Inhale in through your nose.

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Fill it up, fill it up, 
fill it up, fill it up,

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and exhale out 
through your mouth.

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Excellent.

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Bat your eyelashes open.

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Begin to lift your head,
lift your chin,

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and allow your fingertips 
to come to your sides.

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Aww.

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Benji, everybody, Day 1.

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Already chill. (chuckles)

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And with 
fingertips kissing the earth

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I'm gonna invite you 
to pull the pinkies back

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just a little bit 
to already start...

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Sorry, buddy. (chuckles)

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Already start to 
open up through the chest,

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through the heart.

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Then we'll draw the 
shoulder blades in together

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as if you are working 
to kind of pinch a pencil

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between your 
two shoulder blades.

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And again we start to find this
lift up through the sternum,

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this openness 
through the chest, the heart.

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And just notice, 
see if you can recognize

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if that feels difficult,

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if this makes you 
feel anything at all.

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Maybe you are already 
nice and open in this area.

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Maybe this has been 
collapsed for quite some time.

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And if that's you, I promise 
you you're not alone.

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Start to pay attention.

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Then, when you're ready,

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start to lift up from the
armpit chest as you breathe in

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so we feel this lift 
up through the side body.

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And exhale, draw the shoulder
blades together a little more.

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A slight bend in the elbows.

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You might even walk your 
pinkies back a little more.

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If you're starting to 
shake here, and tremble,

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you are not alone.
We're finding this midline.

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Maybe some of us remembering,
recognizing this midline

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for the first 
time in a long time.

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And if you practice regularly
and you're not trembling here

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then find that depth 
of breath right away.

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Inhale in.

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Exhale, drop your 
chin to your chest.

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Inhale in.

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Exhale, right ear 
over right shoulder.

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Keep pressing into your pinkies.

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Inhale in.

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Exhale, chin to chest.

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Breathing in.

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Exhale, left ear 
over left shoulder.

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Press into your fingertips.

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Good, inhale in.

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Soften through the 
skin of the face here.

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Exhale, chin to chest.

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One more time, inhale in.

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Exhale, right ear 
over right shoulder.

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Keep the sternum lifted here.

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Inhale in, soften 
the skin on the forehead.

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Exhale, chin to chest.

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Breathe with me here,
big inhale.

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Exhale, left ear 
over left shoulder.

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Nice and slow, 
press into the fingertips.

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And inhale in.

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And exhale, chin to chest.

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Awesome.

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Carve a line with the nose

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almost like a little kitty
cat pressing a ball of yarn.

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Integrate spine, neck, 
part of the spine here,

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as you slowly draw a 
line with your nose forward.

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And then bring the head over
the heart as you lift it.

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Heart over the pelvis.

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Awesome, here we go.

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Flip the palms 
up towards the sky.

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Big breath, big stretch here.

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Nice and slow, 
spread the fingertips wide.

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Inhale, reach all the way up.

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Quads, thighs, really 
heavy here as you reach up.

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Fingertips kiss up and overhead.

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On the exhale, palms face down.

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Breathing nice and slow.

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Fingertips kiss the 
earth at the end of the breath.

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Benji's being extra 
cute here on Day 1.

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Nice work, Benji.

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Inhale, reach for the sky.

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Lower body is really heavy here.

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Breathe deep.

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Stretching through 
the side body.

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And then exhale, press it down.

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Spread the fingertips wide,

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really stretching 
through the palms.

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Fingertips kiss the earth.

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One more time, inhale.

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All the way up.

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Hug the low ribs in, keep
them hugging in as you exhale,

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slowly floating the palms down.

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Beautiful.

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Left hand comes to the earth.

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Really pressing all of 
your knuckles into the earth.

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Maintain that as you 
flip the right palm up.

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Reach all the way up towards
the sky as you breathe in.

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Feel that stretch in the right
side body, nice and long.

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Big breath, big stretch.

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And then exhale, 
bend your left elbow.

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Find a long, beautiful 
line from your right hip

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all the way up 
through your right fingertips.

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Now gently pull 
your right thumb back.

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Spiral your heart 
up towards the sky.

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Think about those low 
ribs here also hugging in,

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so finding a little sense of
your center, your core here.

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Breathe in.

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Relax your jaw, 
soften through the forehead.

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And exhale to come all the
way back through to center.

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Good, take the 
shoulders up towards the ears.

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Breathe in.

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And lower them 
down as you breathe out.

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Great, right...

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Right hand mindfully 
pressing into the earth.

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Everything counts here.

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Recognizing that hand-to-earth
connection right away.

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And then, when you're ready,
flipping the left palm up.

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Big inhale to 
reach all the way up

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towards the 
ceiling or the sky first.

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Find that length.

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Big breath, big stretch.

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And then exhale,
soft bend in your right elbow

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as you take it a 
little further over.

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Feeling this connection 
from your left hip socket

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all the way up 
through your left fingertips.

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You can wiggle the left 
fingertips to activate there.

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Good, then pull 
your left thumb back.

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Spiral your heart 
up towards the sky.

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Hug the low ribs in.

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Feel everything 
turn on in the midline.

256
00:14:13,019 --> 00:14:14,654
Breathe in.

257
00:14:14,654 --> 00:14:15,955
And as you breathe out,

258
00:14:15,955 --> 00:14:19,058
bring it all the way 
back and through center.

259
00:14:19,058 --> 00:14:19,892
Excellent.

260
00:14:19,892 --> 00:14:21,894
We're gonna come 
forward onto all fours here.

261
00:14:21,894 --> 00:14:24,163
Move nice and slow.

262
00:14:24,163 --> 00:14:26,833
Move like you love yourself.

263
00:14:26,833 --> 00:14:28,568
Even if you're not sure,

264
00:14:29,902 --> 00:14:31,370
let's experiment.

265
00:14:34,807 --> 00:14:37,310
I'll meet you in 
a Tabletop Position.

266
00:14:37,310 --> 00:14:39,112
Lots of attention 
on the hands here.

267
00:14:39,112 --> 00:14:42,548
We're gonna use this for the
rest of our journey and...

268
00:14:42,548 --> 00:14:45,251
♪ To the end of time together ♪

269
00:14:45,251 --> 00:14:46,819
Spread the hands wide.

270
00:14:47,754 --> 00:14:50,456
There's a tendency to go 
a little bit narrow here.

271
00:14:50,456 --> 00:14:52,391
So bring your hands, 
or your wrists, rather,

272
00:14:52,391 --> 00:14:55,561
underneath your shoulders and
then go just a hair wider.

273
00:14:55,561 --> 00:14:57,597
Nice, strong base.

274
00:14:57,597 --> 00:14:59,565
Knees come directly 
underneath the hip points.

275
00:14:59,565 --> 00:15:02,802
We're gonna press down 
through the tops of the feet.

276
00:15:02,802 --> 00:15:04,003
Tabletop Position.

277
00:15:04,003 --> 00:15:06,305
Hug the low ribs up and in.

278
00:15:06,305 --> 00:15:08,708
Try to create length 
from the crown of the head

279
00:15:08,708 --> 00:15:10,076
all the way through the tail.

280
00:15:10,076 --> 00:15:15,081
Recognize this beautiful line,
right, the spine.

281
00:15:15,314 --> 00:15:18,050
The spinal column being 
also your energetic highway.

282
00:15:18,050 --> 00:15:21,320
We'll talk more about that as
we go on this ride together.

283
00:15:22,455 --> 00:15:23,823
There's a tendency to forget

284
00:15:23,823 --> 00:15:25,958
that the neck is an 
extension of the spine.

285
00:15:27,393 --> 00:15:29,862
And while we do 
want to always honor

286
00:15:29,862 --> 00:15:32,131
our natural 
curvature in the spine,

287
00:15:32,131 --> 00:15:35,735
there's a tendency to kind
of collapse in the low back.

288
00:15:35,735 --> 00:15:36,569
Hey.

289
00:15:36,569 --> 00:15:40,573
So send your tailbone out,
lengthen your crown forward.

290
00:15:41,841 --> 00:15:44,177
Draw your navel 
up towards the spine.

291
00:15:44,177 --> 00:15:46,145
Hug the low ribs in.

292
00:15:46,145 --> 00:15:47,547
Now we're gonna 
test out this position

293
00:15:47,547 --> 00:15:48,848
by curling the toes under,

294
00:15:48,848 --> 00:15:50,116
clawing through the fingertips

295
00:15:50,116 --> 00:15:52,084
to keep pressure 
out of the wrists.

296
00:15:52,084 --> 00:15:52,919
And we got this.

297
00:15:52,919 --> 00:15:54,887
This is all about 
checking in, Day 1.

298
00:15:54,887 --> 00:15:57,323
Inhale in, 
soft bend in the elbows.

299
00:15:57,323 --> 00:16:01,394
Exhale, let your knees just
begin to float up and hover.

300
00:16:01,394 --> 00:16:04,397
We're only here for three,
breathe deep,

301
00:16:04,397 --> 00:16:08,434
two, recognizing this line of
the spine from crown to tail,

302
00:16:08,434 --> 00:16:10,703
nice taut line.

303
00:16:10,703 --> 00:16:13,406
And slowly lowering 
the knees on the one.

304
00:16:13,406 --> 00:16:15,775
Beautiful.
Uncurl the toes,

305
00:16:15,775 --> 00:16:17,877
press into the tops 
of the feet once again.

306
00:16:17,877 --> 00:16:19,912
And here we go, drop the belly.

307
00:16:19,912 --> 00:16:20,847
Open the chest.

308
00:16:20,847 --> 00:16:23,749
Carve a line with your 
nose just like we did before,

309
00:16:23,749 --> 00:16:24,884
to look forward.

310
00:16:27,220 --> 00:16:30,156
Pause here, breathe.

311
00:16:30,156 --> 00:16:31,424
Take stock.

312
00:16:33,526 --> 00:16:35,294
Good, claw 
through the fingertips.

313
00:16:35,294 --> 00:16:36,829
Press into the tops of the feet.

314
00:16:36,829 --> 00:16:38,564
Breathe in again, inhale.

315
00:16:40,266 --> 00:16:42,935
And on the exhale, tuck 
the chin into the chest,

316
00:16:42,935 --> 00:16:44,937
rounding through.

317
00:16:44,937 --> 00:16:48,257
Easing into it today,
nice and slow.

318
00:16:49,442 --> 00:16:51,777
Many of us, we've 
done a lot of Cat-Cows.

319
00:16:53,012 --> 00:16:54,981
That's a weird sentence.

320
00:16:54,981 --> 00:16:57,717
And so slowing it down to really

321
00:16:57,717 --> 00:17:01,354
recognize what all is 
going on in this shape.

322
00:17:01,354 --> 00:17:02,955
What sensations come up?

323
00:17:02,955 --> 00:17:04,423
What can I pay attention to

324
00:17:04,423 --> 00:17:08,160
that maybe I haven't been before
because I've kind of just,

325
00:17:08,160 --> 00:17:11,998
for better or worse, 
been practicing regularly,

326
00:17:11,998 --> 00:17:15,201
and I might have been caught
just going through the motions.

327
00:17:18,537 --> 00:17:19,372
Good.

328
00:17:20,539 --> 00:17:22,575
Lifting your heart 
space up a little more.

329
00:17:22,575 --> 00:17:24,243
Claw through the fingertips.

330
00:17:25,177 --> 00:17:27,079
And here we go, 
on your next inhale

331
00:17:27,079 --> 00:17:28,314
now we're gonna 
flow with the breath.

332
00:17:28,314 --> 00:17:30,616
Inhale to drop the belly.

333
00:17:30,616 --> 00:17:32,551
Open your chest, 
your heart forward.

334
00:17:33,586 --> 00:17:36,989
Exhale, navel draws up and in.

335
00:17:36,989 --> 00:17:39,025
Tailbone tucks 
and lengthens down

336
00:17:39,025 --> 00:17:41,427
as you claw through 
the fingertips, Cat Pose.

337
00:17:42,962 --> 00:17:45,331
Keep it nice 
and slow here, inhale.

338
00:17:45,331 --> 00:17:48,034
Soft bend in the 
elbows as you drop the belly.

339
00:17:48,034 --> 00:17:49,302
Open the chest.

340
00:17:51,637 --> 00:17:54,807
Exhale, round through,
chin to chest.

341
00:17:57,043 --> 00:17:58,844
What can you identify here?

342
00:18:00,913 --> 00:18:03,249
One more round.
Inhale, drop the belly.

343
00:18:03,249 --> 00:18:05,184
Try not to rush it,
I know it's hard.

344
00:18:07,853 --> 00:18:09,956
And exhale with me, here we go.

345
00:18:09,956 --> 00:18:11,891
Chin to chest, navel draws up.

346
00:18:11,891 --> 00:18:14,660
Really hug the lower 
ribs up, up, up and in.

347
00:18:14,660 --> 00:18:16,262
Press into the tops of the feet.

348
00:18:17,363 --> 00:18:18,197
Sweet.

349
00:18:18,197 --> 00:18:19,665
Inhale, Tabletop Position.

350
00:18:19,665 --> 00:18:21,033
Nice, neutral spine.

351
00:18:21,033 --> 00:18:22,568
Let's give your wrists a break

352
00:18:22,568 --> 00:18:25,371
by dropping the elbows 
exactly where the hands are

353
00:18:26,829 --> 00:18:29,608
and not allowing them 
to splay out or to come in.

354
00:18:29,608 --> 00:18:31,143
So right 
underneath the shoulders.

355
00:18:31,143 --> 00:18:34,647
You wanna create this 
nice stacking of the bones.

356
00:18:34,647 --> 00:18:36,882
Which is a great thing 
to recognize here on Day 1

357
00:18:36,882 --> 00:18:39,085
because we're gonna 
keep working in that way

358
00:18:39,919 --> 00:18:43,489
throughout the evolution of
our practice here together.

359
00:18:43,489 --> 00:18:44,924
Alright, walk the knees back.

360
00:18:44,924 --> 00:18:47,493
Try to keep them in the 
same line as your elbows

361
00:18:47,493 --> 00:18:49,362
so we have these 
two parallel lines,

362
00:18:49,362 --> 00:18:53,165
these railroad tracks if 
you will, on the yoga mat.

363
00:18:53,165 --> 00:18:55,167
Peek at me if 
you need to, always.

364
00:18:55,167 --> 00:18:56,969
You're gonna melt your 
heart down towards the earth.

365
00:18:56,969 --> 00:19:00,606
Maybe forehead 
touches the mat, maybe not.

366
00:19:00,606 --> 00:19:02,274
Here's a big 
heart opener for you.

367
00:19:02,274 --> 00:19:06,021
Opening up through 
the shoulders, the chest,

368
00:19:06,021 --> 00:19:07,880
the ribcage.
Breathe deep.

369
00:19:07,880 --> 00:19:11,751
See if you can find at 
least one big, wide breath,

370
00:19:11,751 --> 00:19:14,120
whatever that means to you,
a big lateral breath.

371
00:19:14,120 --> 00:19:15,137
You got it.

372
00:19:17,289 --> 00:19:21,227
Anahatasana, Heart-to-Earth 
Pose, a surrender.

373
00:19:22,528 --> 00:19:24,241
Get your booty up in the air.

374
00:19:26,065 --> 00:19:28,200
Tailbone towards the sky.

375
00:19:29,902 --> 00:19:31,303
Breathe, breathe, breathe.

376
00:19:34,106 --> 00:19:37,643
Good, then to come up 
we'll inhale in, exhale.

377
00:19:37,643 --> 00:19:39,712
On your exhalation,
hug the low ribs in

378
00:19:39,712 --> 00:19:41,013
so you're moving from center

379
00:19:41,013 --> 00:19:43,649
as you come all the way 
back up to tabletop position.

380
00:19:45,051 --> 00:19:47,053
Yay, bump the 
hips to the left here.

381
00:19:47,053 --> 00:19:49,588
Turn your gaze, again, 
draw a line with your nose.

382
00:19:49,588 --> 00:19:50,790
We're always 
integrating the neck

383
00:19:50,790 --> 00:19:53,592
by really moving the nose

384
00:19:53,592 --> 00:19:56,629
rather than just 
working with your eyes.

385
00:19:57,496 --> 00:19:59,865
Keep it all integrated by
drawing a line with your nose

386
00:19:59,865 --> 00:20:02,334
all the way towards 
your right shoulder.

387
00:20:02,334 --> 00:20:03,669
Bump the hips to the left.

388
00:20:05,805 --> 00:20:09,742
Slowly uncrumpling 
throughout the side body here.

389
00:20:09,742 --> 00:20:11,744
Bump the hips to the right,
and same thing.

390
00:20:11,744 --> 00:20:13,012
Think about integrating the neck

391
00:20:13,012 --> 00:20:16,982
as you take your nose on 
a little journey (chuckles)

392
00:20:16,982 --> 00:20:18,451
towards your left shoulder.

393
00:20:18,451 --> 00:20:19,919
If this seems a bit 
weird to you, trust me,

394
00:20:19,919 --> 00:20:21,854
by Day 15 you're 
gonna be all about it.

395
00:20:24,557 --> 00:20:28,060
Because it feels 
good to move in a way

396
00:20:28,060 --> 00:20:30,062
that is more integrated,

397
00:20:30,062 --> 00:20:31,897
rather than just 
focused on our eyes.

398
00:20:31,897 --> 00:20:33,265
Okay, back to center.

399
00:20:33,265 --> 00:20:35,568
Here we go, 
our first Downward Dog.

400
00:20:35,568 --> 00:20:36,836
All together now.

401
00:20:36,836 --> 00:20:38,471
Spread the hands wide.

402
00:20:38,471 --> 00:20:40,806
Upper arm bones rotate out.

403
00:20:40,806 --> 00:20:43,275
Elbow creases towards 
the front edge of your mat.

404
00:20:43,275 --> 00:20:46,579
Try to find a little connection
to your core, your center here,

405
00:20:46,579 --> 00:20:48,614
by taking a deep breath in

406
00:20:48,614 --> 00:20:51,217
and using that 
exhale to do just that.

407
00:20:51,217 --> 00:20:52,718
Then curl the toes under.

408
00:20:52,718 --> 00:20:54,587
And as you're ready,
nice and slow,

409
00:20:54,587 --> 00:20:56,522
press palms 
into the earth evenly

410
00:20:56,522 --> 00:20:59,558
as you slowly peel the 
tailbone up towards the sky.

411
00:21:00,693 --> 00:21:03,229
And it's all yours.

412
00:21:03,229 --> 00:21:04,363
Pedal it out here.

413
00:21:04,363 --> 00:21:06,599
Claw through the fingertips.

414
00:21:06,599 --> 00:21:08,701
Relax your neck.

415
00:21:08,701 --> 00:21:12,771
Maybe even shake the head a
little, yes here, and then no.

416
00:21:14,640 --> 00:21:16,942
Pedal it out through the feet.

417
00:21:16,942 --> 00:21:19,845
And use this asana,
and all the asanas,

418
00:21:19,845 --> 00:21:24,383
as an opportunity 
to notice, discern,

419
00:21:24,383 --> 00:21:26,619
recognize what's 
going on in the body today.

420
00:21:26,619 --> 00:21:30,122
What does it feel 
like in my body today?

421
00:21:30,122 --> 00:21:34,326
And Day 1, this 
practice is really about

422
00:21:35,908 --> 00:21:37,930
accepting. (chuckles)

423
00:21:37,930 --> 00:21:39,865
Recognizing where you're tight,

424
00:21:40,733 --> 00:21:41,901
where you're heavy,

425
00:21:43,169 --> 00:21:44,670
where it feels hard,

426
00:21:45,771 --> 00:21:47,706
where there might be a struggle

427
00:21:47,706 --> 00:21:49,575
and being really honest 
with yourself about that.

428
00:21:49,575 --> 00:21:53,445
And then also find, in 
these next couple breaths,

429
00:21:53,445 --> 00:21:56,081
some yummy moments.

430
00:21:56,081 --> 00:21:58,584
Recognize some yummy stretches.

431
00:21:58,584 --> 00:21:59,418
And if you're like,

432
00:21:59,418 --> 00:22:01,220
"I'm not finding 
that here," that's okay.

433
00:22:02,688 --> 00:22:05,524
Alright, take one 
more deep breath in.

434
00:22:05,524 --> 00:22:08,727
This time, as you exhale, 
bend your knees generously.

435
00:22:08,727 --> 00:22:12,174
Carve a line with your nose,
nice and slow, to look forward.

436
00:22:12,174 --> 00:22:14,833
And then we're 
gonna begin to slowly

437
00:22:14,833 --> 00:22:17,002
continue to breathe in and out

438
00:22:17,002 --> 00:22:19,972
as you take baby steps 
to the top of your mat.

439
00:22:20,906 --> 00:22:24,610
We're gonna meet in 
a standing Forward Fold

440
00:22:24,610 --> 00:22:27,313
at the top of the mat,
feet hip width apart.

441
00:22:27,313 --> 00:22:31,183
Allow the weight of your head
to really relax over here.

442
00:22:31,183 --> 00:22:34,220
And again, opportunity 
to shake the head a little,

443
00:22:34,220 --> 00:22:36,155
yes and no.

444
00:22:36,155 --> 00:22:38,657
You can bend 
your knees generously.

445
00:22:38,657 --> 00:22:41,026
In fact, a deep 
bend in the knees here

446
00:22:41,026 --> 00:22:43,562
is some extra 
love for the low back,

447
00:22:43,562 --> 00:22:45,497
sometimes quite nice.

448
00:22:47,166 --> 00:22:49,568
Recognize the 
tightness in your hamstrings.

449
00:22:49,568 --> 00:22:53,472
Maybe you recognize a little
bit of heaviness in your heart.

450
00:22:53,472 --> 00:22:58,577
Here in the forward 
folds we invite a calmness,

451
00:22:58,577 --> 00:23:01,780
a soothing tincture

452
00:23:03,349 --> 00:23:05,369
for the nervous system.

453
00:23:07,453 --> 00:23:08,887
Take one more deep breath in.

454
00:23:10,956 --> 00:23:12,625
And as you exhale,
press firmly into

455
00:23:12,625 --> 00:23:14,793
all four corners of the feet,
tuck your chin,

456
00:23:14,793 --> 00:23:18,781
and let's slowly 
begin to come to standing.

457
00:23:28,571 --> 00:23:30,009
Mountain Pose.

458
00:23:31,377 --> 00:23:34,980
Same principles that 
seemed maybe quite simple

459
00:23:34,980 --> 00:23:37,716
when we were in our 
seated posture apply here.

460
00:23:37,716 --> 00:23:39,818
Draw the 
shoulder blades together.

461
00:23:39,818 --> 00:23:43,856
Again, you can 
imagine pinching a pencil,

462
00:23:43,856 --> 00:23:46,225
or a pen, or a paintbrush,

463
00:23:46,225 --> 00:23:47,993
between your 
shoulder blades here.

464
00:23:47,993 --> 00:23:50,162
Opening up through 
the chest, the pecs.

465
00:23:51,297 --> 00:23:53,966
Allow your shoulders 
to snuggle into socket,

466
00:23:53,966 --> 00:23:55,834
opening the biceps

467
00:23:55,834 --> 00:23:57,836
and the elbow creases 
towards the front of your mat

468
00:23:57,836 --> 00:23:58,958
just a bit here.

469
00:24:01,640 --> 00:24:03,309
Lengthen through the crown.

470
00:24:06,211 --> 00:24:07,813
Hug the low ribs in.

471
00:24:07,813 --> 00:24:09,948
Honor the natural 
curvature of the spine

472
00:24:09,948 --> 00:24:12,518
but gain a little 
bit more awareness.

473
00:24:12,518 --> 00:24:15,721
Like, can I align head 
over heart, heart over pelvis?

474
00:24:15,721 --> 00:24:18,524
And what does that do 
to my stance, if anything?

475
00:24:18,524 --> 00:24:22,428
Just noticing, 
seeing if we can recognize

476
00:24:22,428 --> 00:24:23,595
any connections here.

477
00:24:23,595 --> 00:24:26,765
And if not today, we're just
kind of laying the foundation

478
00:24:30,035 --> 00:24:32,604
for the long, 
beautiful journey home,

479
00:24:32,604 --> 00:24:34,873
so you don't have to 
get everything today.

480
00:24:34,873 --> 00:24:36,942
Take one more 
deep breath in here.

481
00:24:37,910 --> 00:24:39,745
This time, as you exhale,

482
00:24:39,745 --> 00:24:41,714
ground through all 
four corners of the feet

483
00:24:41,714 --> 00:24:44,016
and see if you can work to

484
00:24:44,016 --> 00:24:46,652
maybe feel like 
you're tearing your mat

485
00:24:46,652 --> 00:24:49,655
right down the middle.
So we start to engage the legs.

486
00:24:49,655 --> 00:24:51,256
We'll talk more 
about this later.

487
00:24:51,256 --> 00:24:53,692
Lift up through 
the pelvic floor.

488
00:24:53,692 --> 00:24:55,928
Use your next exhale,
whenever it is,

489
00:24:55,928 --> 00:24:58,464
to relax the shoulders.

490
00:24:59,398 --> 00:25:01,333
And then here we go.
Moving with the breath.

491
00:25:01,333 --> 00:25:03,669
Inhale, spread the fingertips.

492
00:25:03,669 --> 00:25:06,038
Reach the hands all 
the way up towards the sky.

493
00:25:06,038 --> 00:25:08,340
Palms face together 
once they're up and overhead.

494
00:25:08,340 --> 00:25:11,176
And then we're gonna go full
beach ball here on Day 1.

495
00:25:11,176 --> 00:25:13,312
Imagine you're 
holding a big beach ball.

496
00:25:13,312 --> 00:25:15,347
Thumbs back, pinkies forward.

497
00:25:15,347 --> 00:25:16,548
Hug those low ribs in.

498
00:25:16,548 --> 00:25:18,994
Keep that strong 
foundation you've built.

499
00:25:18,994 --> 00:25:20,619
Here we go, one more breath in.

500
00:25:20,619 --> 00:25:22,788
Maybe you look 
up towards the sky.

501
00:25:22,788 --> 00:25:24,823
Exhale, palms come together,

502
00:25:24,823 --> 00:25:26,058
and we're gonna breathe out

503
00:25:26,058 --> 00:25:29,561
as we slowly bend the knees
and take it all the way down,

504
00:25:29,561 --> 00:25:30,929
back to the Forward Fold.

505
00:25:31,930 --> 00:25:32,798
Awesome.

506
00:25:32,798 --> 00:25:37,836
On your next inhale, slide it
up to a flat back position.

507
00:25:37,836 --> 00:25:40,606
I like to do palms on the tops
of the thighs here to start

508
00:25:40,606 --> 00:25:45,110
so I can really find integrity
from the crown to the tail.

509
00:25:45,110 --> 00:25:47,312
But you can already start to
work with palms on the shins,

510
00:25:47,312 --> 00:25:48,674
or even fingertips on the mat,

511
00:25:48,674 --> 00:25:51,650
some more 
traditional Ashtanga version.

512
00:25:52,951 --> 00:25:55,187
Continue to breathe here.

513
00:25:55,187 --> 00:25:57,956
Pet your puppy dog 
if you have one near.

514
00:25:57,956 --> 00:26:00,592
If not, I'll share 
mine with you.

515
00:26:01,760 --> 00:26:03,929
And whatever variation,

516
00:26:04,897 --> 00:26:06,465
wherever you are 
in your yoga journey,

517
00:26:06,465 --> 00:26:08,233
I'd like to invite you to

518
00:26:08,233 --> 00:26:10,836
resist the urge to 
clinch the back of the neck here

519
00:26:10,836 --> 00:26:12,204
and see if you 
can tuck the chin.

520
00:26:12,204 --> 00:26:14,072
And you can even 
see, hear, rather,

521
00:26:14,072 --> 00:26:15,674
how my voice changes.

522
00:26:15,674 --> 00:26:17,576
You wanna create length 
in the back of the neck.

523
00:26:17,576 --> 00:26:20,882
We wanna keep this flow of
energy from the crown to the

524
00:26:20,882 --> 00:26:25,951
tail nice and clear, 
versus clenching.

525
00:26:25,951 --> 00:26:27,419
Okay, take one 
more deep breath here.

526
00:26:27,419 --> 00:26:30,589
We're pulling the hips back,
digging into the heels,

527
00:26:30,589 --> 00:26:33,125
creating this kind of 
figure seven shape in the body.

528
00:26:33,125 --> 00:26:35,861
And then use your exhale 
to let that experiment go.

529
00:26:36,862 --> 00:26:38,730
Awesome, back up the 
way we came, here we go.

530
00:26:38,730 --> 00:26:40,098
Bend the knees, inhale,

531
00:26:40,098 --> 00:26:42,701
reach the fingertips all 
the way up towards the sky.

532
00:26:42,701 --> 00:26:44,536
Big beach ball up and overhead.

533
00:26:44,536 --> 00:26:47,673
Capture some magic here, 
recognize you have it within

534
00:26:47,673 --> 00:26:49,201
and then slowly, 
as you breathe out,

535
00:26:49,201 --> 00:26:51,710
breathe it out, 
out, out, out, out

536
00:26:51,710 --> 00:26:53,912
as your hands come 
back to your heart.

537
00:26:53,912 --> 00:26:55,581
Great, big inhale here.

538
00:26:57,816 --> 00:26:59,918
Long exhale out here.

539
00:27:01,987 --> 00:27:02,955
Great, bend the knees.

540
00:27:02,955 --> 00:27:04,723
Fingertips are 
gonna go down to come up.

541
00:27:04,723 --> 00:27:07,926
Inhale, spread the fingertips
wide, reach for the sky.

542
00:27:09,194 --> 00:27:11,196
Exhale, palms kiss overhead,

543
00:27:11,196 --> 00:27:13,131
and we take it down,

544
00:27:13,131 --> 00:27:16,301
slicing it down through the
midline as you breathe out.

545
00:27:16,301 --> 00:27:17,135
Good, inhale.

546
00:27:17,135 --> 00:27:20,405
Halfway lift on the inhale,
your version.

547
00:27:21,406 --> 00:27:23,242
Exhale.

548
00:27:23,242 --> 00:27:25,844
Forward Fold, gently bow.

549
00:27:25,844 --> 00:27:27,779
Good, this time, 
fingertips come to the mat.

550
00:27:27,779 --> 00:27:30,949
And we're gonna slowly slide
the right toes all the way back

551
00:27:30,949 --> 00:27:32,551
and then lower the 
right knee to the earth.

552
00:27:32,551 --> 00:27:34,720
A nice low lunge.

553
00:27:34,720 --> 00:27:37,189
Pause here, breathe.

554
00:27:37,189 --> 00:27:40,125
Notice, recognize the 
sensation in your hips.

555
00:27:40,125 --> 00:27:42,561
Try to get that front 
knee over the front ankle here.

556
00:27:42,561 --> 00:27:43,462
And if you need to,

557
00:27:43,462 --> 00:27:45,330
you can walk this 
left leg out just a bit,

558
00:27:45,330 --> 00:27:47,099
give yourself a 
little more space.

559
00:27:49,701 --> 00:27:52,671
Inhale, carve a line 
with the nose to look forward.

560
00:27:52,671 --> 00:27:53,972
You should feel an opening

561
00:27:53,972 --> 00:27:55,841
in the front of 
the right hip crease.

562
00:27:55,841 --> 00:27:57,342
Open up through the chest.

563
00:27:57,342 --> 00:27:59,678
Deep breath in here again,
you got this.

564
00:27:59,678 --> 00:28:02,281
Exhale, peel the 
left hip crease back.

565
00:28:02,281 --> 00:28:04,183
Flex your left 
toes towards your face,

566
00:28:04,183 --> 00:28:05,450
or your third eye here.

567
00:28:05,450 --> 00:28:07,686
Slight micro bend 
in that left knee.

568
00:28:08,654 --> 00:28:11,623
Great, inhale, carve a line
with the nose to look forward.

569
00:28:11,623 --> 00:28:13,025
Essentially 
we're finding extension

570
00:28:13,025 --> 00:28:14,393
right through the spine,
through the neck.

571
00:28:14,393 --> 00:28:17,963
And then exhale, bow 
your head towards your heart.

572
00:28:19,331 --> 00:28:21,033
Good. Roll through 
your left foot.

573
00:28:21,033 --> 00:28:23,569
Come back to 
that nice low lunge.

574
00:28:23,569 --> 00:28:25,103
Keep your right 
knee on the earth here,

575
00:28:25,103 --> 00:28:26,905
or if you're ready, inhale in.

576
00:28:26,905 --> 00:28:28,974
Exhale, reach 
your right heel back.

577
00:28:28,974 --> 00:28:30,242
Lift your right knee up high.

578
00:28:30,242 --> 00:28:32,878
Strong low lunge here.

579
00:28:32,878 --> 00:28:34,713
Inhale in again.

580
00:28:34,713 --> 00:28:37,215
Let your heart open forward.

581
00:28:37,215 --> 00:28:40,118
Exhale, plant the palms,
step it back.

582
00:28:40,118 --> 00:28:41,687
Plank Pose, we got this.

583
00:28:41,687 --> 00:28:43,155
Reach the heels back.

584
00:28:43,155 --> 00:28:44,156
Claw through the fingertips.

585
00:28:44,156 --> 00:28:45,924
Benji just did Namaste, so cute.

586
00:28:46,825 --> 00:28:49,261
Reach the heels back,
hug the low ribs in.

587
00:28:49,261 --> 00:28:51,063
Claw through the fingertips.

588
00:28:51,063 --> 00:28:53,966
Lift your figurative 
heart space up.

589
00:28:53,966 --> 00:28:56,301
So now the opposite 
of pinching the pencil.

590
00:28:56,301 --> 00:28:58,537
Create this doming 
effect in the upper back body.

591
00:28:58,537 --> 00:29:00,539
Send your shoulder 
blades left to right.

592
00:29:00,539 --> 00:29:03,208
You're here for three, 
nice long, beautiful neck,

593
00:29:03,208 --> 00:29:06,278
two, and on the one send 
the hips up high and back.

594
00:29:06,278 --> 00:29:08,080
Downward Facing Dog,
you did awesome.

595
00:29:08,080 --> 00:29:09,948
Take a deep breath in

596
00:29:09,948 --> 00:29:11,850
and a long breath out.

597
00:29:11,850 --> 00:29:14,119
Good, deep breath in again.

598
00:29:14,119 --> 00:29:15,387
Exhale to bend the knees.

599
00:29:15,387 --> 00:29:17,856
Carve a line with the nose,
look forward.

600
00:29:17,856 --> 00:29:20,559
Baby steps to the top 
of the mat, keep breathing.

601
00:29:22,294 --> 00:29:23,562
Feet hip width apart,

602
00:29:23,562 --> 00:29:26,698
or flush together 
now in your Forward Fold.

603
00:29:28,000 --> 00:29:29,768
Relax the weight 
of the head over.

604
00:29:31,336 --> 00:29:33,872
And on your next inhale,
halfway lift.

605
00:29:33,872 --> 00:29:35,240
Here we go, inhale.

606
00:29:36,808 --> 00:29:40,579
Exhale, soften and bow,
Forward Fold.

607
00:29:40,579 --> 00:29:42,114
Fingertips come to the earth.

608
00:29:42,114 --> 00:29:43,281
This time, bend the knees

609
00:29:43,281 --> 00:29:47,185
and slowly kick or 
slide the left toes back.

610
00:29:47,185 --> 00:29:49,554
Left knee comes 
to kiss the earth.

611
00:29:49,554 --> 00:29:50,756
Pause.

612
00:29:50,756 --> 00:29:53,625
Take a second to 
recognize what's going on.

613
00:29:53,625 --> 00:29:55,994
The pace of this 
practice is going to pick up.

614
00:29:55,994 --> 00:30:00,332
Use these foundational 
days to really set the tone,

615
00:30:00,332 --> 00:30:02,634
to find something new,

616
00:30:02,634 --> 00:30:06,838
to be really honest and present
with whatever is showing up.

617
00:30:08,607 --> 00:30:10,175
Front knee over front ankle.

618
00:30:11,643 --> 00:30:14,746
Carve a line with the 
nose to look forward, inhale.

619
00:30:14,746 --> 00:30:16,448
Think of the spine here.

620
00:30:17,783 --> 00:30:19,685
Good, exhale, navel draws back.

621
00:30:19,685 --> 00:30:21,553
Pull the right hip crease back.

622
00:30:21,553 --> 00:30:24,156
Flex your right 
toes towards your face.

623
00:30:24,156 --> 00:30:26,324
So this right foot is flexed.

624
00:30:28,694 --> 00:30:31,196
Good, micro bend 
in that right knee.

625
00:30:32,097 --> 00:30:32,931
And here we go.

626
00:30:32,931 --> 00:30:35,600
Inhale to look forward,
find extension.

627
00:30:36,868 --> 00:30:40,305
Exhale, bow, head to heart,
so chin to chest.

628
00:30:42,164 --> 00:30:43,742
Good, dig in 
through your right heel,

629
00:30:43,742 --> 00:30:45,944
roll through the right foot.

630
00:30:45,944 --> 00:30:47,979
Coming back to 
that nice low lunge.

631
00:30:48,914 --> 00:30:52,217
Find your breath, inhale in,
option to exhale.

632
00:30:52,217 --> 00:30:54,786
Reach the left heel back,
lift your left knee.

633
00:30:54,786 --> 00:30:57,789
Strong, strong low lunge here.

634
00:30:59,491 --> 00:31:00,826
Breathe.

635
00:31:00,826 --> 00:31:04,963
Open the chest, let your
heart energy radiate forward.

636
00:31:05,897 --> 00:31:07,132
And then exhale, here we go.

637
00:31:07,132 --> 00:31:09,634
Strong and nice 
low transition here.

638
00:31:09,634 --> 00:31:10,669
Plant the palms.

639
00:31:10,669 --> 00:31:13,271
Step your right toes back,
Plank Pose.

640
00:31:13,271 --> 00:31:14,773
Wrists are 
underneath the shoulders.

641
00:31:14,773 --> 00:31:16,174
We're pressing 
into the fingertips

642
00:31:16,174 --> 00:31:18,009
to take pressure 
out of the wrists.

643
00:31:18,009 --> 00:31:20,112
I'm working to 
create this doming effect

644
00:31:20,112 --> 00:31:22,814
in the upper back body 
as I reach my heels back,

645
00:31:22,814 --> 00:31:23,915
crown forward.

646
00:31:25,217 --> 00:31:28,620
Beautiful, finding this 
kind of zipper sensation

647
00:31:28,620 --> 00:31:30,989
through the midline.
Hug the low ribs in.

648
00:31:30,989 --> 00:31:33,658
You're here for five 
this time, you got it.

649
00:31:33,658 --> 00:31:35,694
Four, gaze straight down.

650
00:31:35,694 --> 00:31:38,163
Three, breathe deep.

651
00:31:38,163 --> 00:31:41,500
Two, welcome that trembling,
we're alive.

652
00:31:41,500 --> 00:31:44,503
And hips up high 
and back on the one.

653
00:31:44,503 --> 00:31:46,905
Yes, deep breath in here.

654
00:31:46,905 --> 00:31:48,673
Soften the skin of the forehead.

655
00:31:49,808 --> 00:31:51,276
Exhale out through the mouth.

656
00:31:53,044 --> 00:31:55,013
Alright, listen carefully.

657
00:31:55,013 --> 00:31:56,948
Bend your knees generously.

658
00:31:56,948 --> 00:31:59,785
Inhale, carve a line with 
your nose to look forward.

659
00:31:59,785 --> 00:32:02,587
Careful not to 
crunch the back of the neck.

660
00:32:02,587 --> 00:32:04,356
As you're ready, 
as you breathe out,

661
00:32:04,356 --> 00:32:07,025
you can take one 
step then two step

662
00:32:07,025 --> 00:32:08,593
to ragdoll to 
the top of the mat,

663
00:32:08,593 --> 00:32:10,962
you can repeat the baby steps,

664
00:32:10,962 --> 00:32:12,697
or if you're 
ready to hop or float

665
00:32:12,697 --> 00:32:14,299
you can start to do that.

666
00:32:14,299 --> 00:32:19,237
So really making these
transitions feel like your own.

667
00:32:21,439 --> 00:32:26,444
Make choices that 
support you in the moment.

668
00:32:27,879 --> 00:32:30,916
And the way we're able to
discern and make those choices

669
00:32:30,916 --> 00:32:34,820
is by having a 
strong recognition practice

670
00:32:34,820 --> 00:32:36,855
where we're listening,
we're responding.

671
00:32:38,757 --> 00:32:41,326
From your Forward Fold, 
inhale, halfway lift.

672
00:32:41,326 --> 00:32:42,694
Long, beautiful neck.

673
00:32:43,595 --> 00:32:45,797
Exhale to soften and fold.

674
00:32:45,797 --> 00:32:47,165
Now root to rise here.

675
00:32:47,165 --> 00:32:48,800
Lead with the thumbs,
bend your knees,

676
00:32:48,800 --> 00:32:50,836
ground down through all 
four corners of the feet.

677
00:32:50,836 --> 00:32:53,672
As you inhale, rise up strong,
take up space here.

678
00:32:53,672 --> 00:32:57,075
Big, full beach 
ball up and overhead.

679
00:32:57,075 --> 00:32:58,743
And then exhale.

680
00:32:58,743 --> 00:33:03,215
Palms come together and 
slide back down to the heart.

681
00:33:03,215 --> 00:33:06,184
Soften your gaze 
here or close your eyes.

682
00:33:07,586 --> 00:33:09,788
Inhale lots of love in here.

683
00:33:11,790 --> 00:33:14,526
And exhale, relax your shoulders

684
00:33:15,393 --> 00:33:16,361
as you breathe out.

685
00:33:18,330 --> 00:33:19,331
Again, just like that.

686
00:33:19,331 --> 00:33:20,899
Inhale lots of love in.

687
00:33:23,368 --> 00:33:25,871
And exhale lots of love out.

688
00:33:29,608 --> 00:33:31,535
Inhale to reach for the sky.

689
00:33:33,778 --> 00:33:35,547
Exhale, Forward Fold.

690
00:33:35,547 --> 00:33:37,849
This time, wiggle the 
fingertips, rain it down.

691
00:33:37,849 --> 00:33:39,050
Just find something new.

692
00:33:41,486 --> 00:33:43,521
Inhale lifts you up halfway.

693
00:33:45,290 --> 00:33:47,559
And exhale, Forward Fold.

694
00:33:49,294 --> 00:33:51,830
Good, bend your knees,
plant the palms.

695
00:33:51,830 --> 00:33:54,165
This time step 
the right foot back,

696
00:33:54,165 --> 00:33:55,800
then the left foot back,

697
00:33:55,800 --> 00:33:58,904
then lower the knees,
Tabletop Position.

698
00:33:58,904 --> 00:34:00,672
Inhale in Tabletop.

699
00:34:02,207 --> 00:34:04,509
Exhale to take your toes

700
00:34:04,509 --> 00:34:06,912
and swing them 
to one side, any side.

701
00:34:07,946 --> 00:34:10,515
Slowly come through to a seat.

702
00:34:11,449 --> 00:34:14,419
Send your legs 
out in front of you.

703
00:34:15,553 --> 00:34:19,858
So you can pull your blanket
or towel in here to sit up on.

704
00:34:19,858 --> 00:34:22,193
We can bend the 
knees as generously

705
00:34:22,193 --> 00:34:26,364
as our body is telling us to.

706
00:34:26,364 --> 00:34:27,866
Benji, you wanna add anything?

707
00:34:29,734 --> 00:34:31,102
No.

708
00:34:31,102 --> 00:34:33,872
So we have this length 
through the side body here.

709
00:34:33,872 --> 00:34:35,440
We have this lift in the chest.

710
00:34:35,440 --> 00:34:37,275
Just kinda put it 
all together here.

711
00:34:37,275 --> 00:34:39,277
If you can start to 
straighten the legs, great.

712
00:34:39,277 --> 00:34:40,946
But don't worry, 
this is an unfolding.

713
00:34:40,946 --> 00:34:42,714
We'll take our time with it.

714
00:34:42,714 --> 00:34:45,350
Inhale, lead with your thumbs,
forward up and back.

715
00:34:45,350 --> 00:34:49,788
Big beach ball here, as you
come to sit up nice and tall.

716
00:34:49,788 --> 00:34:52,958
And then on an 
exhale think up and over

717
00:34:52,958 --> 00:34:55,226
as you bring your 
belly towards your thighs.

718
00:34:55,226 --> 00:34:56,995
It doesn't even 
have to come close,

719
00:34:56,995 --> 00:34:58,129
just the intention.

720
00:34:59,064 --> 00:35:03,335
And here we go in a seated
Forward Fold, Paschimottanasana.

721
00:35:03,335 --> 00:35:04,169
Take your time.

722
00:35:04,169 --> 00:35:06,171
Flex your toes up 
towards your face.

723
00:35:06,171 --> 00:35:08,673
You can keep it nice 
and lifted here today.

724
00:35:08,673 --> 00:35:12,698
Just recognizing how

725
00:35:12,698 --> 00:35:15,180
deep you can 
breathe in this shape.

726
00:35:15,180 --> 00:35:17,482
And if you're not able 
to catch a big, deep breath,

727
00:35:17,482 --> 00:35:19,684
go ahead and come up 
out of it a little bit.

728
00:35:19,684 --> 00:35:22,921
In time we can work to create
more space and more length,

729
00:35:22,921 --> 00:35:26,791
and maybe begin to 
bow the head forward.

730
00:35:29,627 --> 00:35:31,596
Alright, so I'd 
like to invite you

731
00:35:31,596 --> 00:35:34,135
to close your eyes here,

732
00:35:34,135 --> 00:35:37,969
and soften anything 
that you might be clenching.

733
00:35:39,537 --> 00:35:40,822
Clenching.

734
00:35:40,822 --> 00:35:42,874
That's a little 
Texan in me, clenching.

735
00:35:45,377 --> 00:35:47,846
And know that,

736
00:35:47,846 --> 00:35:51,604
or please open your mind

737
00:35:51,604 --> 00:35:53,418
to this understanding that

738
00:35:53,418 --> 00:35:57,022
it's the acknowledgement,
the recognition,

739
00:35:57,022 --> 00:36:00,959
the awareness that something
is tight, something is closed,

740
00:36:00,959 --> 00:36:04,129
something is blocked.

741
00:36:05,397 --> 00:36:06,731
That recognition

742
00:36:08,533 --> 00:36:12,453
is kind of the first step

743
00:36:12,453 --> 00:36:18,502
in the process 
of returning home.

744
00:36:23,782 --> 00:36:26,321
Take three more 
cycles of breath here.

745
00:36:37,996 --> 00:36:40,999
And after your three breaths,

746
00:36:40,999 --> 00:36:43,701
begin to bat the eyelashes open.

747
00:36:44,636 --> 00:36:48,106
Slowly tuck the 
chin into the chest

748
00:36:49,407 --> 00:36:50,909
and rise back up.

749
00:36:54,079 --> 00:36:56,681
Excellent, take a second here
to just notice how you feel

750
00:36:56,681 --> 00:36:59,517
as you stack the 
spine one last time

751
00:36:59,517 --> 00:37:01,152
before we come to the ground.

752
00:37:06,524 --> 00:37:07,926
Inhale in

753
00:37:10,261 --> 00:37:12,931
and use your exhale 
to relax your shoulders

754
00:37:12,931 --> 00:37:14,799
down, down, down, down.

755
00:37:15,834 --> 00:37:19,471
Great, use the palms on the
earth to come down to your back.

756
00:37:19,471 --> 00:37:20,572
Yay.

757
00:37:22,006 --> 00:37:25,410
When you arrive here, 
let's keep the knees bent up

758
00:37:25,410 --> 00:37:28,746
towards the sky, soles 
of the feet on the ground.

759
00:37:28,746 --> 00:37:31,049
You'll bring your 
hands to kiss the earth,

760
00:37:31,049 --> 00:37:34,619
and we'll snuggle the shoulder
blades underneath the chest.

761
00:37:37,055 --> 00:37:40,291
Alright, one gentle Bridge,
nice and slow.

762
00:37:40,291 --> 00:37:42,694
Press into all four 
corners of the feet.

763
00:37:42,694 --> 00:37:44,829
Walk your heels 
up towards your hips,

764
00:37:44,829 --> 00:37:48,233
towards your sits bones,
toes pointing forward.

765
00:37:48,233 --> 00:37:50,635
Use the sound of my 
voice to guide you here,

766
00:37:50,635 --> 00:37:52,137
so take your gaze straight up

767
00:37:52,137 --> 00:37:54,472
towards the sky or the ceiling.

768
00:37:54,472 --> 00:37:56,841
And press in to your foundation.

769
00:37:56,841 --> 00:37:58,076
Start with the tailbone.

770
00:37:58,076 --> 00:38:02,347
You're gonna slowly 
peel the hips up high.

771
00:38:02,347 --> 00:38:05,917
Shins reach towards 
the front end of your mat

772
00:38:05,917 --> 00:38:08,186
as you lift your sits bones

773
00:38:08,186 --> 00:38:11,790
to kind of aim towards 
the backs of your knees here.

774
00:38:11,790 --> 00:38:14,058
Don't have to 
get super high today.

775
00:38:14,058 --> 00:38:16,528
(chuckles) Hey-oh.

776
00:38:16,528 --> 00:38:20,365
Lift your chest to your chin,
chin to the sky.

777
00:38:21,733 --> 00:38:26,004
Inhale in, and 
exhale to slowly lower down.

778
00:38:26,004 --> 00:38:27,192
Awesome.

779
00:38:29,941 --> 00:38:33,011
Bum kisses the earth,
lands softly.

780
00:38:33,011 --> 00:38:35,113
We're gonna bring 
the feet together now.

781
00:38:35,113 --> 00:38:37,782
Let the knees 
open out wide here.

782
00:38:37,782 --> 00:38:39,083
Bring your hands to your belly.

783
00:38:39,083 --> 00:38:43,755
Take three deep breaths here
in reclined Cobbler's Pose,

784
00:38:43,755 --> 00:38:44,956
Supta Baddha Konasan.

785
00:38:46,824 --> 00:38:50,161
Full inhales, 
feeling the belly rise.

786
00:38:51,296 --> 00:38:55,500
And slow exhalations, 
feeling the belly gently soften.

787
00:38:55,500 --> 00:38:56,804
Count 'em out.

788
00:39:11,716 --> 00:39:15,954
And taking our time here 
on Day 1, nice and slow,

789
00:39:15,954 --> 00:39:18,857
taking the fingertips to 
the outer edges of the legs,

790
00:39:18,857 --> 00:39:20,558
bringing the knees together.

791
00:39:21,626 --> 00:39:24,729
Press up off the feet, hug
your knees into your chest,

792
00:39:24,729 --> 00:39:26,998
wrap your arms 
around your shins.

793
00:39:26,998 --> 00:39:28,199
Make this your own here.

794
00:39:28,199 --> 00:39:31,169
You can find soft,
easy movement.

795
00:39:32,570 --> 00:39:34,372
Now close your eyes here

796
00:39:34,372 --> 00:39:37,208
and see if you can 
recognize the sensation

797
00:39:38,142 --> 00:39:43,181
of your yoga mat kind of rising
up to meet your spine here.

798
00:39:43,181 --> 00:39:44,426
Keep breathing.

799
00:39:46,384 --> 00:39:50,555
See if you can open 
your mind to this feeling,

800
00:39:50,555 --> 00:39:51,489
whatever it means to you,

801
00:39:51,489 --> 00:39:55,026
of your yoga mat 
having your back.

802
00:39:55,026 --> 00:39:56,995
Which it literally 
does here in this moment,

803
00:39:56,995 --> 00:39:58,930
so it's not too crazy, right?

804
00:40:03,268 --> 00:40:04,869
Excellent, from here,

805
00:40:04,869 --> 00:40:08,740
we'll slowly allow the feet
to kiss the earthy softly.

806
00:40:08,740 --> 00:40:12,176
Mindfully extending 
one leg and then the other.

807
00:40:12,176 --> 00:40:13,211
Just take a second here

808
00:40:13,211 --> 00:40:16,547
to bring your arms 
gently to your sides,

809
00:40:16,547 --> 00:40:19,484
to tuck the chin 
ever so slightly,

810
00:40:22,186 --> 00:40:26,758
and relax the weight of your
body completely into the earth.

811
00:40:32,463 --> 00:40:35,433
This practice is 
great for the physical body.

812
00:40:37,982 --> 00:40:41,306
This journey in 
particular is designed to

813
00:40:41,306 --> 00:40:44,809
really nourish the 
systems of the body.

814
00:40:47,512 --> 00:40:48,613
But one of the things that

815
00:40:48,613 --> 00:40:51,416
you have an opportunity 
to bring to it is this

816
00:40:52,717 --> 00:40:57,955
willingness to 
recognize your highest self,

817
00:40:57,955 --> 00:41:00,325
or this part of 
you that maybe you

818
00:41:01,693 --> 00:41:04,195
might be playing small in.

819
00:41:05,596 --> 00:41:07,098
And you might not, but just

820
00:41:08,666 --> 00:41:09,767
throwing it out there.

821
00:41:16,407 --> 00:41:17,442
Inhale in.

822
00:41:19,444 --> 00:41:21,546
On your next exhale, 
bring the palms together.

823
00:41:21,546 --> 00:41:23,848
We're gonna bring the 
thumbs right up to the forehead

824
00:41:23,848 --> 00:41:25,350
and let it rest there.

825
00:41:28,786 --> 00:41:33,324
We kind of take a moment at 
the end of each practice,

826
00:41:35,893 --> 00:41:39,931
this small but 
potent or meaningful moment

827
00:41:39,931 --> 00:41:44,202
to recognize our high self,

828
00:41:45,503 --> 00:41:47,038
hey-oh,

829
00:41:47,038 --> 00:41:50,875
our true self, our best self,

830
00:41:50,875 --> 00:41:52,377
whatever that means to you.

831
00:41:54,045 --> 00:41:56,414
And we also use this 
part of the ritual to

832
00:41:58,249 --> 00:42:01,419
choose to recognize 
that in one another.

833
00:42:09,293 --> 00:42:13,131
This is what Namaste means.

834
00:42:18,770 --> 00:42:20,505
So as you're ready, 
let's take a deep breath in,

835
00:42:20,505 --> 00:42:22,640
our first one of the 
journey here together.

836
00:42:24,969 --> 00:42:26,340
And a long breath out.

837
00:42:29,547 --> 00:42:30,581
Inhale in again.

838
00:42:33,051 --> 00:42:36,247
And we whisper Namaste.

839
00:42:39,090 --> 00:42:40,558
Great job, everyone.

840
00:42:40,558 --> 00:42:42,160
Thank you for showing up.

841
00:42:42,160 --> 00:42:45,029
The awesome in me 
recognizes the awesome in you.

842
00:42:45,029 --> 00:42:46,798
We'll see you 
tomorrow for Day 2.

843
00:42:48,232 --> 00:42:51,069
(upbeat gentle music)