1
00:00:00,400 --> 00:00:01,868
- What's up, everyone?
Welcome to Home,

2
00:00:01,868 --> 00:00:03,103
your 30-day yoga journey.

3
00:00:03,103 --> 00:00:06,249
Today is Day 11 and today,

4
00:00:06,249 --> 00:00:08,848
crack, we dig in.

5
00:00:10,673 --> 00:00:15,262
(upbeat gentle music)

6
00:00:29,129 --> 00:00:30,964
Alright pals, welcome back.

7
00:00:30,964 --> 00:00:33,783
Let's begin today's practice in

8
00:00:33,783 --> 00:00:35,235
(mimicks triumphant trumpets)

9
00:00:35,235 --> 00:00:37,271
Downward Facing Dog.

10
00:00:37,271 --> 00:00:39,907
So don't rush, alright?
Take your time.

11
00:00:39,907 --> 00:00:42,276
First, come on 
down to the ground.

12
00:00:42,276 --> 00:00:44,574
Benji's gonna 
help us with this one.

13
00:00:44,574 --> 00:00:46,847
You gonna come 
to all fours likely

14
00:00:46,847 --> 00:00:49,483
and then peel up from there.

15
00:00:49,483 --> 00:00:53,353
Start to check in
with your breath

16
00:00:53,353 --> 00:00:55,022
as you lift the hips up high.

17
00:00:55,022 --> 00:00:57,057
And you're doing this.
We are doing this.

18
00:00:57,057 --> 00:00:58,191
We are already here

19
00:00:58,191 --> 00:01:02,462
so today's practice 
invites us to dig in.

20
00:01:02,462 --> 00:01:04,998
Whatever that means to you.
Crawl through the fingertips.

21
00:01:04,998 --> 00:01:08,168
Try to give it your thinking
mind a break in this session.

22
00:01:08,168 --> 00:01:10,470
I know it's easier 
said than done.

23
00:01:10,470 --> 00:01:14,341
But use the sound of your breath
to kind of anchor any busy

24
00:01:14,341 --> 00:01:15,802
thoughts or busy mind.

25
00:01:16,628 --> 00:01:19,613
And let's get right into the
sensation here as you pedal it

26
00:01:19,613 --> 00:01:22,749
out through the feet, stretching
through the fascia of the foot,

27
00:01:22,749 --> 00:01:26,553
the ankles, the Achilles,
the backs of the legs.

28
00:01:26,553 --> 00:01:29,890
You can sway the hips 
a little side to side.

29
00:01:29,890 --> 00:01:31,892
Just wiggle around here.

30
00:01:35,529 --> 00:01:37,197
And then take a deep breath in.

31
00:01:37,197 --> 00:01:39,900
Big, big inhale in 
through the nose.

32
00:01:39,900 --> 00:01:42,736
And as you exhale, bend
your knees and melt your heart

33
00:01:42,736 --> 00:01:46,005
towards the tops of the thighs.
Breathe out.

34
00:01:46,005 --> 00:01:47,254
Good, inhale.

35
00:01:47,254 --> 00:01:50,982
Drop the heels, 
hug the low ribs in,

36
00:01:50,982 --> 00:01:52,846
find stillness.

37
00:01:52,846 --> 00:01:55,983
Letting the blood flow
here to the head, so good.

38
00:01:55,983 --> 00:01:57,617
Here we go, bend the knees,

39
00:01:57,617 --> 00:01:59,886
belly comes towards 
the tops of the thighs.

40
00:01:59,886 --> 00:02:02,506
This time we carve a line 
with the nose to look forward

41
00:02:02,506 --> 00:02:04,391
and you're going to crawl 
your way up to the top,

42
00:02:04,391 --> 00:02:05,714
nice and slow.

43
00:02:06,860 --> 00:02:08,362
We'll meet in a Forward Fold.

44
00:02:08,362 --> 00:02:12,099
Feet hip width apart or
flush together, your choice.

45
00:02:12,099 --> 00:02:14,368
Just nice conscious footing.

46
00:02:14,368 --> 00:02:16,700
Take a second or two here.

47
00:02:19,706 --> 00:02:24,478
Again, really seeing if you can
allow the thinking mind to

48
00:02:24,478 --> 00:02:29,750
take a bit of a break 
and let's invite our body,

49
00:02:29,750 --> 00:02:32,516
our bodily intelligence 
to kind of have

50
00:02:32,516 --> 00:02:34,621
a head seat 
at the table today.

51
00:02:34,621 --> 00:02:37,991
So what that could mean 
is really focusing on the

52
00:02:37,991 --> 00:02:43,000
sensation, this idea of (sighs)
getting your hands dirty.

53
00:02:43,000 --> 00:02:44,675
(clicks tongue) Hey-o.

54
00:02:44,675 --> 00:02:46,091
Digging in.

55
00:02:47,601 --> 00:02:50,070
Alright, on that note,
dig into the heels.

56
00:02:50,070 --> 00:02:52,839
Press into the ball joint
of the big toe mound,

57
00:02:52,839 --> 00:02:55,642
ball joint of 
the pinky toe mound.

58
00:02:55,642 --> 00:02:58,078
When you're ready, 
bend the knees generously.

59
00:02:58,078 --> 00:03:00,781
Think of keeping your 
knees stacked over your ankles.

60
00:03:00,781 --> 00:03:03,650
If they don't quite 
make it to that shape,

61
00:03:03,650 --> 00:03:06,586
that's all right but just keep
that awareness as you send your

62
00:03:06,586 --> 00:03:09,489
hips back and right in,
let's sit back,

63
00:03:09,489 --> 00:03:13,093
dig in, fingertips forward,
hips back, Utkatasana.

64
00:03:13,093 --> 00:03:14,895
Thumbs up, pinkies down.

65
00:03:14,895 --> 00:03:16,930
In fact, let's just do 
a little hang loose here

66
00:03:16,930 --> 00:03:18,248
to help you with that.

67
00:03:20,399 --> 00:03:23,570
Great, if you're like, "I have
no idea what that is," we will

68
00:03:23,570 --> 00:03:28,124
talk about it maybe (chuckles)
in the comments section.

69
00:03:28,124 --> 00:03:31,311
Here we go, on your next
inhale press into the feet.

70
00:03:31,311 --> 00:03:33,380
Rise up, reach 
up towards the sky.

71
00:03:33,380 --> 00:03:36,349
Listen carefully, as 
you exhale, bend the elbows,

72
00:03:36,349 --> 00:03:37,684
keep your chest lifted.

73
00:03:37,684 --> 00:03:40,253
Slight back bend here if 
it's right for your body.

74
00:03:40,253 --> 00:03:43,323
Squeezing the 
shoulder blades together.

75
00:03:43,323 --> 00:03:47,127
Beautiful, inhale to reach
for the sky, stand up tall.

76
00:03:47,127 --> 00:03:48,562
Let's dive right in, dig in.

77
00:03:48,562 --> 00:03:51,110
Forward Fold, 
rain the fingertips down.

78
00:03:52,499 --> 00:03:55,669
On your next inhale,
lift up halfway.

79
00:03:55,669 --> 00:03:59,506
Today we're going to invite some
airplane arms into this shape.

80
00:03:59,506 --> 00:04:02,776
So send their fingertips out,
palms face down.

81
00:04:02,776 --> 00:04:05,145
Building that mindfulness 
in the upper back body,

82
00:04:05,145 --> 00:04:08,715
supporting the low back body
by drawing the navel up and in.

83
00:04:08,715 --> 00:04:10,217
Good, take a 
deep breath in here,

84
00:04:10,217 --> 00:04:12,018
let it lift you just a bit.

85
00:04:12,018 --> 00:04:14,821
Then exhale, crest and fall,
come all the way back down,

86
00:04:14,821 --> 00:04:16,156
Forward Fold.

87
00:04:16,156 --> 00:04:18,825
Good, plant the palm 
step just the right foot back.

88
00:04:18,825 --> 00:04:20,927
Just the right foot.

89
00:04:20,927 --> 00:04:23,663
Inhale, we rise up.
Back knee lowered or lifted.

90
00:04:23,663 --> 00:04:25,872
We send the fingertips up high.

91
00:04:25,872 --> 00:04:28,433
Beautiful.
Today, open twist.

92
00:04:28,433 --> 00:04:30,403
So you're gonna send 
the left fingertips back,

93
00:04:30,403 --> 00:04:33,106
right fingertips forward.
Keep that front knee bent.

94
00:04:33,106 --> 00:04:36,212
You don't have to crank it here.
Keep it nice and easy.

95
00:04:36,212 --> 00:04:38,311
Good, then inhale, we rise up.

96
00:04:38,311 --> 00:04:40,213
Reach the fingertips up high.

97
00:04:40,213 --> 00:04:43,183
Then open up to 
the right, Warrior II.

98
00:04:43,183 --> 00:04:44,951
Pull the pinkies back.

99
00:04:44,951 --> 00:04:47,420
Remember a little 
tendency to lean forward here.

100
00:04:47,420 --> 00:04:51,992
All good, let's bring the spine
into a nice stacked alignment.

101
00:04:51,992 --> 00:04:54,694
Inhale in here.
Lengthen through the crown.

102
00:04:54,694 --> 00:04:57,797
Press into the outer 
edge of your right foot.

103
00:04:57,797 --> 00:05:00,767
Exhale, relax 
your shoulders down.

104
00:05:00,767 --> 00:05:03,170
Excellent.
Keep the front knee bent.

105
00:05:03,170 --> 00:05:04,070
Building strength.

106
00:05:04,070 --> 00:05:06,840
Reach the left fingertips 
up as you breathe in.

107
00:05:06,840 --> 00:05:10,710
And then back, big stretch,
Peaceful Warrior.

108
00:05:10,710 --> 00:05:13,580
Good from here cartwheeling 
all the way back down

109
00:05:13,580 --> 00:05:15,482
to a nice low lunge.

110
00:05:15,482 --> 00:05:17,684
Right into a twist, 
right hand to the earth.

111
00:05:17,684 --> 00:05:20,821
Inhale, left fingertips 
up towards the sky.

112
00:05:20,821 --> 00:05:23,190
Beautiful, wiggle 
the left fingertips.

113
00:05:23,190 --> 00:05:25,592
And then bring it all the
way back down to your lunge.

114
00:05:25,592 --> 00:05:26,993
You're gonna rock 
a couple times here,

115
00:05:26,993 --> 00:05:30,897
bringing that back foot up to
meet the front, Forward Fold.

116
00:05:31,898 --> 00:05:33,667
Feet together 
or hip width apart.

117
00:05:33,667 --> 00:05:36,803
Inhale, halfway 
lift with airplane arms.

118
00:05:36,803 --> 00:05:39,606
So pull the fingers back.

119
00:05:39,606 --> 00:05:40,974
Right as I'm doing 
this I can hear

120
00:05:40,974 --> 00:05:43,310
an airplane (jet engine)
outside my window.

121
00:05:43,310 --> 00:05:44,477
Magic.

122
00:05:44,477 --> 00:05:47,781
Take a deep breath in here,
let it lift you.

123
00:05:47,781 --> 00:05:50,517
And then exhale, Forward Fold.

124
00:05:50,517 --> 00:05:53,168
Beautiful, step 
the left toes back.

125
00:05:54,187 --> 00:05:55,755
Back knee lowered or lifted.

126
00:05:55,755 --> 00:05:57,290
On the inhale, we rise up.

127
00:05:57,290 --> 00:05:59,793
Send the fingertips up high.

128
00:05:59,793 --> 00:06:02,229
Beautiful, big breath in here.

129
00:06:02,229 --> 00:06:04,397
Use your exhale to 
relax the shoulders down.

130
00:06:04,397 --> 00:06:05,665
Find your footing.

131
00:06:05,665 --> 00:06:08,101
Squeeze into the midline.

132
00:06:08,101 --> 00:06:09,069
Nice open twist.

133
00:06:09,069 --> 00:06:11,571
Inhale to reach 
up a little higher.

134
00:06:11,571 --> 00:06:13,673
Exhale, open 
twist to your right.

135
00:06:14,589 --> 00:06:16,476
Keep the ball 
joint of that left,

136
00:06:16,476 --> 00:06:20,513
excuse me, right big toe mound
firmly planted on the earth.

137
00:06:20,513 --> 00:06:22,716
You have everything 
you need here so dig in,

138
00:06:22,716 --> 00:06:24,851
take your time.

139
00:06:24,851 --> 00:06:26,853
Excellent, inhale, 
come back to center.

140
00:06:26,853 --> 00:06:28,922
Big breath in, stretch.

141
00:06:28,922 --> 00:06:31,944
Exhale, open to the left,
Warrior II.

142
00:06:32,926 --> 00:06:35,095
Pull the pinkies back.

143
00:06:35,095 --> 00:06:39,232
Move mindfully through your
checklist as you breathe deep.

144
00:06:41,951 --> 00:06:42,802
Good, then let's flip it.

145
00:06:42,802 --> 00:06:45,305
Inhale, reach the 
right fingertips up high.

146
00:06:45,305 --> 00:06:47,707
Then continue that 
journey up and over,

147
00:06:47,707 --> 00:06:50,810
creating space, 
Peaceful Warrior.

148
00:06:50,810 --> 00:06:53,980
Nice, and then all the 
way back down to your lunge,

149
00:06:53,980 --> 00:06:55,248
slow cartwheel.

150
00:06:55,248 --> 00:06:57,931
We pivot on the back foot, 
left hand comes to the ground

151
00:06:57,931 --> 00:06:59,552
and big inhale 
lifts you back up.

152
00:06:59,552 --> 00:07:00,794
Right fingertips to the sky.

153
00:07:00,794 --> 00:07:03,374
Big twist so big belly
breath here, you got it.

154
00:07:04,391 --> 00:07:06,993
And then slowly 
back down to your lunge.

155
00:07:06,993 --> 00:07:08,995
Awesome, walk the back 
foot up to meet the front.

156
00:07:08,995 --> 00:07:11,798
Here we go, Forward Fold 
at the top of the mat.

157
00:07:11,798 --> 00:07:13,633
Here we go, inhale in.

158
00:07:13,633 --> 00:07:14,901
Airplane arms.

159
00:07:14,901 --> 00:07:18,004
Imagine two little angels
pulling your fingertips back.

160
00:07:18,004 --> 00:07:20,974
So we're really creating space
between the shoulders and

161
00:07:20,974 --> 00:07:24,911
the ear lobes as you 
look down and forward.

162
00:07:24,911 --> 00:07:27,647
Good, inhale.
Let it lift you just a bit.

163
00:07:27,647 --> 00:07:30,684
There's a rise and a fall to 
the breath here, Forward Fold.

164
00:07:31,921 --> 00:07:35,055
Ground through the feet, 
inhale, reach for the sky.

165
00:07:35,822 --> 00:07:40,427
Exhale, bend the elbows, squeeze
the shoulder blades together.

166
00:07:40,427 --> 00:07:41,628
Good, dig in through the heels.

167
00:07:41,628 --> 00:07:44,297
Inhale, lift up towards the sky.

168
00:07:44,297 --> 00:07:48,501
Exhale, wiggle the fingertips,
rain it all the way down.

169
00:07:48,501 --> 00:07:50,770
Inhale, halfway lift,
airplane arms,

170
00:07:50,770 --> 00:07:53,994
palms pressed down,
fingertips reach.

171
00:07:53,994 --> 00:07:56,109
And exhale to fold.

172
00:07:56,109 --> 00:07:58,678
Great, step the right foot back.

173
00:07:58,678 --> 00:08:00,814
This time pivot 
on the back foot.

174
00:08:00,814 --> 00:08:03,218
We're coming up to Warrior I.

175
00:08:03,218 --> 00:08:04,565
Nice and slow reaching

176
00:08:04,565 --> 00:08:06,259
the fingertips 
forward, up and back.

177
00:08:06,259 --> 00:08:09,422
Strong legs, you've got this.
Virabhadrasana I.

178
00:08:09,422 --> 00:08:11,624
Thumbs back, 
(chuckles) pinkies forward.

179
00:08:11,624 --> 00:08:13,887
Press into the outer 
edge of your back foot.

180
00:08:15,395 --> 00:08:17,063
Good, inhale in here.

181
00:08:17,063 --> 00:08:19,399
Reach a little higher,
strong legs.

182
00:08:19,399 --> 00:08:21,935
Exhale, bend the elbows,
squeeze them behind you,

183
00:08:21,935 --> 00:08:24,037
thumbs back, pinky forward.

184
00:08:24,037 --> 00:08:27,474
Inhale, tuck the chin,
reach for the sky.

185
00:08:27,474 --> 00:08:31,511
Exhale, bend the elbows.
Lift your chest.

186
00:08:31,511 --> 00:08:32,308
One more.

187
00:08:32,308 --> 00:08:34,814
Spread the fingertips,
reach the sky.

188
00:08:35,642 --> 00:08:37,984
And exhale, bend the elbows,
lift your heart.

189
00:08:37,984 --> 00:08:40,487
Now keep your heart lifted
here, send your fingertips down.

190
00:08:40,487 --> 00:08:42,489
You're gonna interlace 
them behind your back.

191
00:08:42,489 --> 00:08:43,840
You got this.

192
00:08:43,840 --> 00:08:47,527
Strong footing, so you have
that connection through all four

193
00:08:47,527 --> 00:08:49,110
corners of your front foot.

194
00:08:50,083 --> 00:08:52,632
Then we'll lift the 
chest here. Inhale.

195
00:08:52,632 --> 00:08:53,600
Open, open, open.

196
00:08:53,600 --> 00:08:55,802
Exhale, pull the 
left hip crease back,

197
00:08:55,802 --> 00:08:57,504
keep the front knee bent.

198
00:08:57,504 --> 00:09:01,041
Strong back leg, 
ground through that back foot.

199
00:09:01,041 --> 00:09:02,842
You're gonna lean forward,
look forward.

200
00:09:02,842 --> 00:09:05,478
Coming into a 
little Humble Warrior.

201
00:09:05,478 --> 00:09:08,237
So you can stay 
nice and lifted here.

202
00:09:08,237 --> 00:09:10,817
Spine long and strong.

203
00:09:10,817 --> 00:09:14,788
Or we can work to continue the
journey all the way down maybe

204
00:09:14,788 --> 00:09:18,815
one day bringing the crown of
the head down towards the earth.

205
00:09:19,878 --> 00:09:23,671
Now use everything 
we've learned so far.

206
00:09:23,671 --> 00:09:25,105
Be attentive.

207
00:09:26,166 --> 00:09:28,635
Press into the outer 
edge of that back foot.

208
00:09:28,635 --> 00:09:29,936
Engage your right inner thigh.

209
00:09:29,936 --> 00:09:32,972
One more breath here,
you got this.

210
00:09:32,972 --> 00:09:35,141
Use your exhale to 
connect to your center,

211
00:09:35,141 --> 00:09:37,544
your core and come all
the way back up, Warrior I.

212
00:09:37,544 --> 00:09:40,079
Here we go, big inhale.

213
00:09:40,079 --> 00:09:43,483
Nice and then exhale, palms are
gonna come together and we're

214
00:09:43,483 --> 00:09:46,219
gonna pivot on the back foot and
we're going to come all the way

215
00:09:46,219 --> 00:09:48,621
back down to 
that nice low lunge.

216
00:09:48,621 --> 00:09:49,722
Beautiful work here.

217
00:09:49,722 --> 00:09:51,591
Rock the back foot 
up to meet the front.

218
00:09:51,591 --> 00:09:53,593
Take your time.

219
00:09:54,694 --> 00:09:57,389
Inhale, halfway lift,
airplane arms.

220
00:09:58,398 --> 00:09:59,566
Look forward.

221
00:09:59,566 --> 00:10:00,967
Nice, long, beautiful neck.

222
00:10:00,967 --> 00:10:04,437
And exhale to soften 
and fold everything in.

223
00:10:04,437 --> 00:10:06,840
Bend the knees, 
fingertips come to the mat,

224
00:10:06,840 --> 00:10:08,875
we step the left toes back.

225
00:10:08,875 --> 00:10:10,910
Pivot on the back foot,
bend your front knee,

226
00:10:10,910 --> 00:10:12,445
front knee over front ankle.

227
00:10:12,445 --> 00:10:14,314
Strong and steady, you got this.

228
00:10:14,314 --> 00:10:18,151
Fingertips reach forward,
up and back, Warrior I.

229
00:10:18,151 --> 00:10:21,554
Feel that sensation 
in the hip here.

230
00:10:21,554 --> 00:10:25,297
Remember nice wide base 
so you can find stability.

231
00:10:26,926 --> 00:10:30,463
And let's flow with the breath,
inhale to reach of the sky.

232
00:10:30,463 --> 00:10:33,310
Exhale, bend the elbows,
lift the chest.

233
00:10:34,534 --> 00:10:37,131
Inhale, tuck the chin,
reach for the sky.

234
00:10:38,171 --> 00:10:40,417
Exhale, bend the elbows.

235
00:10:41,841 --> 00:10:45,679
As you reach up, can you
reinforce that connection

236
00:10:45,679 --> 00:10:48,548
from the outer edge 
of your back foot?

237
00:10:48,548 --> 00:10:51,069
Yes, exhale, bend the elbows.

238
00:10:52,385 --> 00:10:53,845
Inhale, reach up.

239
00:10:55,188 --> 00:10:56,422
And exhale, bend the elbows.

240
00:10:56,422 --> 00:10:58,424
Great. This time 
keep your heart lifted.

241
00:10:58,424 --> 00:11:00,927
Strong legs.
We'll reach behind, interlace.

242
00:11:00,927 --> 00:11:03,958
Maybe opposite thumb on
top this time, maybe not.

243
00:11:05,406 --> 00:11:08,401
And here we go, 
inhale in, lift your heart.

244
00:11:08,401 --> 00:11:11,137
Exhale, strong legs as you
pull the right hip crease back.

245
00:11:11,137 --> 00:11:12,608
Front knee stays bent.

246
00:11:12,608 --> 00:11:16,309
And we begin to look forward
searching for our reflection

247
00:11:16,309 --> 00:11:18,478
here in the water, 
nice and slow.

248
00:11:18,478 --> 00:11:20,184
Strong spine.

249
00:11:21,347 --> 00:11:23,850
Maybe we pause here,
nice flat back.

250
00:11:23,850 --> 00:11:25,991
Working, working, working.

251
00:11:25,991 --> 00:11:29,023
Breathing or maybe we 
continue the journey down,

252
00:11:29,023 --> 00:11:30,547
crown of the head 
coming towards the earth.

253
00:11:30,547 --> 00:11:33,097
If not today, maybe 
another day, maybe another year.

254
00:11:34,391 --> 00:11:36,743
Lift your left kneecap.

255
00:11:36,743 --> 00:11:39,112
Engage the left inner thigh,
breathe deep.

256
00:11:43,168 --> 00:11:44,805
Humble Warrior.

257
00:11:45,703 --> 00:11:47,584
Good, inhale in.

258
00:11:47,584 --> 00:11:49,944
Use your exhale to find 
that slight contraction,

259
00:11:49,944 --> 00:11:52,879
navel draws in in your 
core center and from there,

260
00:11:52,879 --> 00:11:54,913
we rise back up.

261
00:11:55,515 --> 00:11:56,950
You got this.
Stay strong.

262
00:11:56,950 --> 00:11:58,051
Keep that front knee bent.

263
00:11:58,051 --> 00:12:00,665
As you inhale,
reach for the sky, Warrior I.

264
00:12:00,665 --> 00:12:01,846
So Warrior.

265
00:12:01,846 --> 00:12:03,078
Inhale in.

266
00:12:03,078 --> 00:12:06,092
Exhale, palms slide 
back down to the heart.

267
00:12:06,092 --> 00:12:08,928
We pivot on the back foot 
and we come back down

268
00:12:08,928 --> 00:12:12,065
to our nice low lunge.
Beautiful work.

269
00:12:12,065 --> 00:12:14,667
Rock the back foot 
up to meet the front.

270
00:12:14,667 --> 00:12:17,136
Inhale lifts you up halfway.

271
00:12:17,136 --> 00:12:19,405
Airplane arms here.

272
00:12:19,405 --> 00:12:21,574
Beautiful length 
in the neck here.

273
00:12:21,574 --> 00:12:23,443
And then check it out, 
bring the palms together,

274
00:12:23,443 --> 00:12:25,778
interlace and you're just gonna
bring the knuckles all the way

275
00:12:25,778 --> 00:12:27,763
up and over as you fold back in.

276
00:12:28,630 --> 00:12:31,149
Shake the head yes, no.

277
00:12:32,623 --> 00:12:34,016
Inhale in.

278
00:12:34,870 --> 00:12:37,099
As you exhale,
let something go.

279
00:12:44,478 --> 00:12:46,065
Good, nice and slow.

280
00:12:46,065 --> 00:12:46,933
As a friend of mine says,

281
00:12:46,933 --> 00:12:50,603
try to resist the slingshot
effect here of your arm.

282
00:12:50,603 --> 00:12:54,173
So nice and slow with control,
release the arms.

283
00:12:54,173 --> 00:12:57,710
You're gonna walk the feet as
wide as your yoga mat here.

284
00:12:57,710 --> 00:13:00,613
Let your toes turn out 
just a bit left to right.

285
00:13:00,613 --> 00:13:03,850
And we're gonna nice 
and easy get down low,

286
00:13:03,850 --> 00:13:07,029
dig in, coming 
down into a low squat.

287
00:13:08,921 --> 00:13:12,179
Alright, so we might be

288
00:13:13,239 --> 00:13:16,529
visited by some 
aches and pains here.

289
00:13:16,529 --> 00:13:21,167
We might be confronted with
something here, maybe not.

290
00:13:21,167 --> 00:13:24,203
So just pay attention 
and be mindful.

291
00:13:24,203 --> 00:13:25,805
Find some soft, easy movement.

292
00:13:25,805 --> 00:13:27,907
You can lift the heels totally.

293
00:13:27,907 --> 00:13:30,843
If you find that the 
heels are able to come down,

294
00:13:30,843 --> 00:13:34,414
maybe you find a Prayer Position
here and use your arms to

295
00:13:34,414 --> 00:13:38,384
actively press, press,
press the legs out.

296
00:13:38,384 --> 00:13:41,988
And then here we go, 
advanced layer (clicks tongue)

297
00:13:41,988 --> 00:13:43,756
squeeze the legs into the arms.

298
00:13:43,756 --> 00:13:46,437
So we're creating a 
little push and pull here.

299
00:13:49,562 --> 00:13:51,230
So just work 
where you are today.

300
00:13:51,230 --> 00:13:53,800
Make sure you're breathing deep.

301
00:13:53,800 --> 00:13:57,403
Then we're gonna stay 
in this squat variation.

302
00:13:57,403 --> 00:14:01,307
Heels down or maybe in a 
little time moving froggy.

303
00:14:01,307 --> 00:14:04,901
Or we're gonna transition 
to a little Crow practice.

304
00:14:04,901 --> 00:14:09,082
Crow practice, this is 
not the mastery of Bakasana.

305
00:14:09,082 --> 00:14:11,417
This is not that school.

306
00:14:11,417 --> 00:14:13,152
Not today.

307
00:14:13,152 --> 00:14:15,788
So we'll spread the 
palms wide if you're down.

308
00:14:15,788 --> 00:14:18,224
Otherwise, keep breathing.

309
00:14:18,224 --> 00:14:21,444
Digging in where 
it's right for you today.

310
00:14:21,444 --> 00:14:23,162
You want to make sure 
you have a nice wide base.

311
00:14:23,162 --> 00:14:25,832
We're gonna keep all of this
work we've been doing of looking

312
00:14:25,832 --> 00:14:28,034
forward, kind of 
into our reflection,

313
00:14:28,034 --> 00:14:31,689
that length in the neck.
We call this the Dunda.

314
00:14:31,689 --> 00:14:34,307
This image of the staff or

315
00:14:34,307 --> 00:14:35,708
the stick from 
the crown to the tail.

316
00:14:35,708 --> 00:14:37,477
You're gonna keep that here.

317
00:14:37,477 --> 00:14:39,345
We're gonna draw 
the upper arm bones out,

318
00:14:39,345 --> 00:14:41,914
just like we do in 
Downward Facing Dog.

319
00:14:41,914 --> 00:14:44,330
And we'll inhale, 
walk the toes together,

320
00:14:44,330 --> 00:14:46,452
bring the knees up 
towards the armpit chest.

321
00:14:46,452 --> 00:14:48,521
Exhale, connect to your 
core as you look forward,

322
00:14:48,521 --> 00:14:51,454
maybe leaning forward 
into the fingerprints.

323
00:14:51,454 --> 00:14:53,192
And you can just play here.

324
00:14:53,192 --> 00:14:56,829
Rocking back and forth,
experimenting with your center

325
00:14:57,739 --> 00:14:59,031
and your strong foundation.

326
00:14:59,031 --> 00:15:02,468
And then maybe you 
get to a point where you

327
00:15:02,468 --> 00:15:05,091
keep your gaze 
forward and lift one toe.

328
00:15:06,567 --> 00:15:08,045
And then maybe the other.

329
00:15:09,876 --> 00:15:12,445
And then you might just find
that you work here with your

330
00:15:12,445 --> 00:15:16,082
breath to lift both legs up,
excuse me, both feet up.

331
00:15:16,082 --> 00:15:18,785
Eventually working here,
drawing the navel up.

332
00:15:18,785 --> 00:15:20,899
Finding your breath.
Digging in.

333
00:15:24,724 --> 00:15:29,431
After a couple 
of moments of play,

334
00:15:30,963 --> 00:15:32,360
wherever you are...

335
00:15:36,644 --> 00:15:38,661
we're gonna let it go.

336
00:15:38,661 --> 00:15:41,974
And we're gonna come through
a seat and onto our backs.

337
00:15:41,974 --> 00:15:43,322
Take your time.

338
00:15:45,286 --> 00:15:46,573
Awesome work.

339
00:15:47,647 --> 00:15:50,016
Come on down to the ground.

340
00:15:50,016 --> 00:15:52,418
We're gonna bring the 
feet as wide as the yoga mat.

341
00:15:52,418 --> 00:15:54,706
So, super wide.

342
00:15:54,706 --> 00:15:57,623
And then you're just gonna
windshield wiper your legs to

343
00:15:57,623 --> 00:16:00,760
one side, any side and 
just let it pause there.

344
00:16:00,760 --> 00:16:01,874
Should feel good.

345
00:16:01,874 --> 00:16:03,262
You can let 
the hands rest gently

346
00:16:03,262 --> 00:16:05,665
on your low ribs or your belly.

347
00:16:05,665 --> 00:16:07,300
Start to relax your shoulders.

348
00:16:10,417 --> 00:16:12,986
Start to melt the weight 
of your body into the earth.

349
00:16:15,074 --> 00:16:17,210
Alright, switch, 
come through center.

350
00:16:17,210 --> 00:16:19,861
Windshield wiper 
to the opposite side.

351
00:16:20,980 --> 00:16:22,148
And if you need 
a little more here,

352
00:16:22,148 --> 00:16:24,417
you can actually 
take the bottom leg,

353
00:16:24,417 --> 00:16:27,987
cross that ankle over the
top leg for a deeper stretch.

354
00:16:27,987 --> 00:16:31,154
We'll do it again on the
other side if you want to do it.

355
00:16:31,154 --> 00:16:34,364
Alright. Take it through center.

356
00:16:35,628 --> 00:16:38,631
One more time to each side.

357
00:16:38,631 --> 00:16:40,299
Again, you can 
take that bottom leg,

358
00:16:40,299 --> 00:16:45,004
cross it over the 
top for a deeper stretch.

359
00:16:47,251 --> 00:16:49,342
Start to relax 
through the torso.

360
00:16:49,342 --> 00:16:51,344
Come back through center.

361
00:16:51,344 --> 00:16:54,814
Final side, relax 
through the shoulders.

362
00:16:54,814 --> 00:16:57,609
Soften through the jaw.
Let your head get heavy.

363
00:17:00,457 --> 00:17:02,655
And then we'll bring it 
all the way through center.

364
00:17:02,655 --> 00:17:04,891
Hug the knees into the chest.

365
00:17:04,891 --> 00:17:07,760
You can grab the outer edges of
the feet if that's available.

366
00:17:07,760 --> 00:17:11,564
Maybe just grabbing part of your
pant leg or palms on the shins

367
00:17:11,564 --> 00:17:13,933
or just below the knee.

368
00:17:13,933 --> 00:17:15,668
We're going to 
squeeze everything up and in.

369
00:17:15,668 --> 00:17:17,036
Squeeze, squeeze, squeeze.

370
00:17:17,036 --> 00:17:20,049
Lift your head, your neck,
your shoulders.

371
00:17:20,049 --> 00:17:21,540
Feel the curvature in the spine

372
00:17:21,540 --> 00:17:25,535
as you breathe in 
for three, two, one.

373
00:17:25,535 --> 00:17:29,146
And exhale for 
three, two, one.

374
00:17:29,146 --> 00:17:31,720
One more time, 
breathe in for three,

375
00:17:31,720 --> 00:17:33,118
two, one.

376
00:17:33,118 --> 00:17:36,810
And exhale for three, two

377
00:17:36,810 --> 00:17:39,278
and release 
everything on the one.

378
00:17:39,278 --> 00:17:42,761
Yes, extend one leg out,
then the other.

379
00:17:42,761 --> 00:17:45,431
Inhale, reach your fingertips
all the way up and overhead.

380
00:17:45,431 --> 00:17:48,701
Big, full body stretch here.
Ready? Take up space.

381
00:17:48,701 --> 00:17:51,671
Inhale, spread the fingertips,
spread the toes.

382
00:17:53,305 --> 00:17:57,871
And exhale, Shavasana, hands
come down gently at your sides.

383
00:17:57,871 --> 00:17:59,151
We're not gonna 
be here long today.

384
00:17:59,151 --> 00:18:02,817
Of course you can always 
pause the video and stay here

385
00:18:02,817 --> 00:18:04,951
as long as 
you like, my darlings.

386
00:18:08,925 --> 00:18:13,159
But wow, this 
notion of digging in,

387
00:18:13,159 --> 00:18:15,261
allowing yourself to dig in.

388
00:18:18,731 --> 00:18:19,699
You'd be surprised.

389
00:18:19,699 --> 00:18:22,183
There are moments where

390
00:18:23,703 --> 00:18:27,914
we're gifted with 
something really special.

391
00:18:29,008 --> 00:18:30,743
And they're all 
these things that say

392
00:18:30,743 --> 00:18:33,603
ah, this is so special.
Thank you, universe.

393
00:18:33,603 --> 00:18:36,163
And then we forget we have
the tools to really dig in.

394
00:18:38,084 --> 00:18:40,350
So sometimes we miss the moment.

395
00:18:44,490 --> 00:18:46,993
Maybe we have some 
fear or vulnerability there,

396
00:18:46,993 --> 00:18:50,910
so we turn and 
walk away before even

397
00:18:54,954 --> 00:18:56,672
giving it a chance. (chuckles)

398
00:18:56,672 --> 00:18:58,850
I know speaking very broadly,
I love you guys.

399
00:18:58,850 --> 00:19:00,597
Here we go, 
take a deep breath in.

400
00:19:02,174 --> 00:19:04,143
Exhale, relax the shoulders.

401
00:19:11,432 --> 00:19:14,149
Digging practice, 
whatever that means to you.

402
00:19:15,085 --> 00:19:19,859
Being present and knowing 
that we are worthy enough

403
00:19:19,859 --> 00:19:23,473
to be in the moment, 
to seize the day, if you will.

404
00:19:27,033 --> 00:19:29,304
Don't let it pass you by, right?

405
00:19:31,771 --> 00:19:35,875
Take one more cycle of
breath here to just embody this

406
00:19:35,875 --> 00:19:37,777
stillness, surrender everything.

407
00:19:37,777 --> 00:19:39,979
Allow, release, let go.

408
00:19:39,979 --> 00:19:42,448
Give yourself permission to
do absolutely nothing here

409
00:19:42,448 --> 00:19:45,181
for but just one moment.

410
00:19:59,165 --> 00:20:01,190
Then gently begin 
to deepen your breath.

411
00:20:03,284 --> 00:20:07,102
Wiggle your fingers,
wiggle your toes.

412
00:20:09,956 --> 00:20:12,436
And when you're ready,
kiss the palms together.

413
00:20:15,281 --> 00:20:17,850
Palm to palm, 
this holy palmer's kiss.

414
00:20:17,850 --> 00:20:19,618
Bringing those thumbs 
right up to the third eye.

415
00:20:19,618 --> 00:20:21,432
Give yourself a 
little massage here.

416
00:20:22,233 --> 00:20:23,841
Right on the forehead, why not?

417
00:20:26,358 --> 00:20:29,462
Lean in, my darlings.
I shall as well.

418
00:20:29,462 --> 00:20:31,230
Thank you for 
showing up here today.

419
00:20:31,230 --> 00:20:33,613
I look forward to 
seeing you mañana.

420
00:20:33,613 --> 00:20:35,117
Take a deep breath in.

421
00:20:36,268 --> 00:20:37,762
And exhale to whisper

422
00:20:39,188 --> 00:20:40,710
Namaste.

423
00:20:43,269 --> 00:20:47,502
(upbeat gentle music)