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-What's up, everyone?

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Welcome to Home, 
your 30-day yoga journey.

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It's Day 14 and 
today we focus on

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the return.

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Let's get started.

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(upbeat gentle music)

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Alrighty, my darling friends,

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let's begin today's 
practice on our backs.

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Yay!

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Come on down on the ground.

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Bring the feet as wide as your
mat when you get there and allow

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your knees to 
fall in towards center.

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Want to come 
into a place where

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you can really 
relax your body here.

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We call this a 
constructive resting pose

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and I feel like it's 
an appropriate pose to

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begin our return practice.

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When you get there 
tuck the chin slightly,

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lengthen through the neck and

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then go ahead 
and close your eyes.

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Allow the sound of 
my voice to guide you.

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Way to show up.

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I admire you.

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I honor you and your time.

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And, you know, it's true,

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the hardest part is showing up.

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However,

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now that we are here,

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let's remember 
what this is all about.

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If you set out to 
welcome transformation

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or if your intention

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included you making
changes in your body

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or your lifestyle, 
even in your mind,

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consider this.

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In the philosophy of yoga, 
we're not actually trying to

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ever work towards a goal 
of becoming someone

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or something that 
we are not already.

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We are already that thing.

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That which we desire,
we already possess.

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So if this is a new concept,
just let it kind of wash over

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you as you breathe in here.

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Maybe it's a remembrance today,
a reminder.

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We are not trying to step out

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and conform or change

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or embody somebody else's 
version of ourselves

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but we're walking home.

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Back to the self 
that already exists.

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A return

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to home,
a return to what feels good,

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what feels true.

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I find this a beautiful 
message right before

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we hit our halfway 
mark on this journey.

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May it inspire you.

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May it serve as

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food for thought.

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And may you enjoy this beautiful

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practice devoted to 
yummy hip work. (chuckles)

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Alright, go ahead 
and open your eyes.

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Take a deep breath in.

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And let it all hang out.

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Breathe out, 
relax your shoulders.

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Beautiful, as you're ready
you're gonna walk the heels in

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line with the hips.

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And we're gonna 
take just the right knee,

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just the right knee in, 
squeeze it up into the chest.

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Good, extend your 
left leg out long.

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So you have one leg in,
one leg out.

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Take a deep breath in.

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And on an exhale, peel your
nose up towards your knee.

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Good.

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Inhale, lower the head down.

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Exhale, peel your left knee up.

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Plant your left 
foot on the ground.

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You're gonna guide 
your right ankle over

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to cross atop 
the left thigh. (laughs)

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Great, thread the needle.

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Right fingertips are 
gonna go in through this hole,

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hey-oh, and we're 
gonna lift the left leg up

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and create this 
beautiful Reclined Pigeon.

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And I'd like to invite you to
first establish some energy in

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your toes, in your feet.

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And then once you've done that,
you're safe to play with soft,

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easy movement here.

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Listen to this 
sound of your breath.

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And take one more inhale in.

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Maybe you squeeze 
the legs a little

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further up towards your heart.

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And then slowly release.

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Beautiful, unravel.

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Bring the left knee up in
towards the chest squeeze and

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when you're ready, 
extend the right leg out long.

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Inhale in here, 
breathe into your belly.

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Nice and easy exhale, 
navel draws down

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and we peel the nose
up towards the left knee.

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Try to keep your 
shoulders relaxed,

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soft and easy in the face.

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Great and then 
slowly we'll lower the head,

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the neck, the shoulders down.

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Lift your right knee up, plant
your right foot on the earth,

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and we'll guide the left ankle

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across the top 
of the right thigh.

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And when you're ready lifting
up here, thread the needle.

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Keep your feet bright.

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That just means 
energized through the feet.

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That way, when you get here,
you find your little bind,

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you can find 
soft, easy movement

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and keep the joints protected.

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Breathe deep here.

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If this is a new shape, you can
imagine pressing your right foot

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into an imaginary wall.

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And then squeezing the 
legs up in towards your heart.

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Let's all take one 
more deep breath in here.

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Inhale.

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And exhale to release 
right foot to the earth,

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unravel left to the earth.

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Gorgeous.
Hands come to the earth here.

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We're gonna walk the 
heels up for a Bridge Pose.

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Inhale, ground through 
the feet, lift the hips.

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This can be 
nice and small today.

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You're gonna shimmy 
their shoulder blades together.

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If you want to 
get up high, go for it.

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But feel that compression 
in the upper back body,

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grounding through all 
four corners of the feet.

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And we're here for 
one more big inhale.

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Feel the rise of the inhalation

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and the fall as you lower the

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hips with the exhale.

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Great.

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From here we're gonna 
lift the knees up to the chest,

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you're gonna bring your hands
to the backs of the thighs,

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and we're gonna slowly rock and

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roll up and down 
the length of the spine.

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You can do it once or twice,
three times a lady.

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(laughs) So dumb.

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I've done that 
joke way too many times.

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Okay.

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As many times as 
feels right for you.

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Give it a little rock and roll.

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And if you're like, 
"How about no times?"

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Then just make your 
way up to all fours.

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That's where I'll meet ya.

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And from here, bring the
wrists underneath the shoulders.

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Really returning to 
this idea of being really

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attentive in the asana, right?

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This attention to detail.

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You know, God is in the details
or the devil's in the details.

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I'll let you decide which one.

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When you get here, 
press away from your yoga mat.

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Lift your heart space up between
your shoulder blades so you kind

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of feel your shoulder 
blades move left to right.

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Excellent.

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Then from here, 
inhale in, exhale,

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you're going to lift the
right foot up towards the sky.

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And we're just gonna draw big
circles with the right knee,

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one way and then 
eventually the other way.

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Take your time.

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There's gonna be a tendency

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to lean to the 
left side, of course.

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Naturally, there will be a
little bit of that but see if

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you can try to press 
into both palms evenly.

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Alright, 
reverse the circle here.

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Carving big lines through space.

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Opening up through the hips but
we're also engaging the muscles,

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the low belly, 
toning the abdominal wall,

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building strength and stability

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to support the spinal column.

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Yes, okay, and here we go.

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Then we'll lower 
the right knee down

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and shift to the other side.

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You can reestablish this lift
up through the upper back body

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here, soft bend in the 
elbows and then here we go,

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inhale, lift the 
left foot up high.

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And then we'll 
start big circles one way.

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Building strength, 
toning the arms here.

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Engaging that left oblique.

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Pressing firmly into 
the top of your right foot.

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Go ahead and reverse the circle.

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Return to your breath.

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So as we really 
stir the pot here today,

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you might anchor

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your thoughts by 
choosing something specific

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you want to return to.

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Eating healthy?

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Listening to your body?

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Walking, jogging, running?

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Quality time with someone or
something that's not your phone?

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Love?

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Alright, release it.

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Bring the big toes together,
knees as wide as the yoga mat.

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Inhale to drop the belly,
look forward,

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tailbone goes 
up towards the sky.

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You can give you a little wag,
a little wiggle if you like.

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Hope somebody 
makes a gif of this.

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Is it gif or jif?
I don't know.

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Child's Pose, 
Extended Child's Pose,

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send it back.

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So forehead to the earth,
heart melts back.

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Return to the 
sound of your breath.

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Don't worry about the
gif or the jif, sorry about it.

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What made me think of that those
I keep seeing them on Twitter.

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But how about we return 
to the sound of the breath?

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Me and you both, kid.

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This is what yoga's all about.

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It's like acknowledging the
thought and then coming back.

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Acknowledging 
and then returning.

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And it's quite a beautiful
practice because it says,

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yeah, of course, you're going
to fall off the horse, babe.

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But it's how quickly and how

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gracefully we allow ourselves to

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acknowledge that and return.

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Game changer.

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Inhale to look forward, 
carve a line with the nose.

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Here we go.

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We're gonna come 
all the way back up.

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We're gonna walk the 
knees underneath the hip points,

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press into your fingerprints,
press into your knuckles,

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curl the toes under and lift
the hips up high and back.

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Downward Facing Dog.

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So take a second to 
decide what feels awesome here.

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Maybe it's soft, easy movement.

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Maybe it's some 
exquisite stillness today.

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Nice, long, full 
deep breaths in and out.

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Notice how you feel.

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Now take a deep breath in here.

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Let's tuck the chin and we're
gonna roll all the way forward.

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We're gonna bend our right knee
and take it all the way up into

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our nice low lunge.
So plant your right foot.

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Then back knee's 
gonna come to the earth

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and we're gonna take 
the right hand bring it over

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towards the left 
side of the mat.

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And then use that as your
stability to walk the right foot

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out closer 
towards the right edge.

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We're gonna allow the right toes
to turn out and the toes and the

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knee they're pointing 
in the same direction here.

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So we're in a nice no, 
that's a tongue twister.

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We are in a nice 
low Lizard variation.

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(clicks tongue)

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And if you're 
wanting a little bit of heat,

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a little fire today, 
then I got your back.

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Just lift the back knee.
(chuckles)

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Send your left heel 
towards the back edge.

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Another option here is 
to come onto the forearms.

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Keep those elbows 
underneath the shoulders.

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So we have a couple
of variations here

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and they all require

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deep, loving, full breath.

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So check it out.

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And then slowly lower the back
knee to the earth if it's lifted

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and let's all press 
back up to our hands.

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Then you're gonna inhale,
take your right hand,

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bring it right in front of you
as if it was on like a counter.

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And then you're gonna bend the
right elbow and you're gonna

253
00:14:02,675 --> 00:14:05,778
smooth your hand across this
counter and just take it all the

254
00:14:05,778 --> 00:14:07,584
way towards the 
back edge of your mat.

255
00:14:08,314 --> 00:14:10,583
Great, inhale, 
open up through the chest.

256
00:14:10,583 --> 00:14:13,286
Exhale, slide it 
all the way back.

257
00:14:13,286 --> 00:14:13,986
Beautiful.

258
00:14:13,986 --> 00:14:15,555
We're gonna walk 
the right foot in,

259
00:14:15,555 --> 00:14:17,957
frame the foot 
with the hands again,

260
00:14:17,957 --> 00:14:19,659
lift the back knee 
and just press it right back

261
00:14:19,659 --> 00:14:21,030
to Downward Facing Dog.

262
00:14:21,030 --> 00:14:22,829
Oh, yes.

263
00:14:22,829 --> 00:14:24,797
Deep breath in.

264
00:14:24,797 --> 00:14:26,799
Long breath out.

265
00:14:28,668 --> 00:14:32,505
So take a second to 
pay attention to the hands.

266
00:14:32,505 --> 00:14:34,207
Return your awareness to that.

267
00:14:34,207 --> 00:14:38,631
We really tend to be a little
bit too narrow I'm finding a lot

268
00:14:38,631 --> 00:14:42,219
in just,

269
00:14:42,219 --> 00:14:44,851
in almost everywhere
I practice and share practice.

270
00:14:44,851 --> 00:14:48,154
So give yourself a 
nice wide base here.

271
00:14:49,822 --> 00:14:52,358
Pinkies are really 
touching the edges of the mat,

272
00:14:52,358 --> 00:14:54,494
upper arm bones 
are rotating out.

273
00:14:54,494 --> 00:14:56,329
Inner thighs have 
the opposite spiral.

274
00:14:56,329 --> 00:14:58,868
They're rotating in 
and out towards

275
00:14:58,868 --> 00:15:01,200
the back edge of your mat.

276
00:15:01,200 --> 00:15:04,203
Great, tuck the chin.
Let's roll it forward.

277
00:15:04,203 --> 00:15:05,772
Left knee comes 
along for the ride.

278
00:15:05,772 --> 00:15:08,341
We step the left 
foot all the way up.

279
00:15:08,341 --> 00:15:10,276
Nice and slow, easing into it.

280
00:15:10,276 --> 00:15:12,645
Dropping the right 
knee to the earth softly.

281
00:15:12,645 --> 00:15:15,481
Then bringing that left
hand around to meet the right.

282
00:15:15,481 --> 00:15:17,984
Use the hands here on 
the earth as your stability

283
00:15:17,984 --> 00:15:21,587
to open up 
through that left hip.

284
00:15:21,587 --> 00:15:25,218
Left foot opening, 
toes towards the left edge,

285
00:15:25,218 --> 00:15:28,928
knee in the same alignment.

286
00:15:28,928 --> 00:15:29,929
Take your time here,

287
00:15:29,929 --> 00:15:32,865
particularly if you've 
been here before, actually.

288
00:15:32,865 --> 00:15:35,434
Just take it nice and slow.

289
00:15:35,434 --> 00:15:38,571
I find myself kind of catching,

290
00:15:38,571 --> 00:15:40,473
just catching a hold 
of all my patterns.

291
00:15:40,473 --> 00:15:41,808
I'll be in class 
and I'm like, well,

292
00:15:41,808 --> 00:15:45,244
I know I can do this, 
so I'm going to do it.

293
00:15:45,244 --> 00:15:49,649
But I kind of miss that,
that, just the process seems so

294
00:15:49,649 --> 00:15:54,120
simple, but I miss that
magic moment of a process.

295
00:15:55,780 --> 00:15:58,293
Slow it down 
essentially to summarize

296
00:15:58,293 --> 00:16:01,360
and back knee 
can be lowered back.

297
00:16:01,360 --> 00:16:04,272
Back knee can be lifted.

298
00:16:04,272 --> 00:16:06,275
And the forearms can come down.

299
00:16:09,215 --> 00:16:13,339
Just keeping attention mostly to
the pace at which you're moving.

300
00:16:16,142 --> 00:16:18,813
This idea of returning to

301
00:16:20,709 --> 00:16:23,513
Ms. Beginner's mind.

302
00:16:33,059 --> 00:16:35,595
If the back knee is lifted,

303
00:16:35,595 --> 00:16:38,764
go ahead and let it 
kiss the ground softly.

304
00:16:38,764 --> 00:16:42,268
We'll come back 
up onto our hands.

305
00:16:42,268 --> 00:16:43,603
Take a deep breath in.

306
00:16:43,603 --> 00:16:46,105
Make sure you're not just
collapsing in your bones here

307
00:16:46,105 --> 00:16:47,506
but lifting up and out.

308
00:16:47,506 --> 00:16:50,142
And we'll take the left hand up,
bring it right in front of the

309
00:16:50,142 --> 00:16:52,478
heart space, palm face down.
Inhale in.

310
00:16:52,478 --> 00:16:56,849
Exhale, you're gonna smooth
across and all the way back.

311
00:16:56,849 --> 00:16:58,117
There's an opportunity here to

312
00:16:58,117 --> 00:17:00,146
maybe lift the 
sternum a little more.

313
00:17:00,146 --> 00:17:02,521
Inhale, open the chest.

314
00:17:02,521 --> 00:17:04,257
And then exhale, slide it back.

315
00:17:06,203 --> 00:17:08,884
Great, walk the left 
foot back into center.

316
00:17:08,884 --> 00:17:10,930
We'll frame the left foot
with both hands and when you're

317
00:17:10,930 --> 00:17:14,467
ready, Downward Facing Dog
hips up and back once again.

318
00:17:16,351 --> 00:17:19,338
Nice. Deep breath in.

319
00:17:19,338 --> 00:17:22,208
And exhale, both 
knees kiss the earth.

320
00:17:22,208 --> 00:17:23,242
Great, tuck the chin.

321
00:17:23,242 --> 00:17:26,045
Start to roll it forward but
take your right knee with you as

322
00:17:26,045 --> 00:17:28,247
we bring it all the 
way up and in for

323
00:17:28,247 --> 00:17:31,250
a One-Legged Pigeon here now.

324
00:17:31,250 --> 00:17:34,350
We're gonna walk the 
right heel all the way up and

325
00:17:34,350 --> 00:17:36,722
then walk the left 
leg all the way back.

326
00:17:36,722 --> 00:17:39,959
But here's the deal, same
thing, if you're kind of used to

327
00:17:39,959 --> 00:17:41,890
working towards 
this right ankle,

328
00:17:41,890 --> 00:17:45,982
angle, (chuckles)
Freudian slip, just kidding.

329
00:17:45,982 --> 00:17:48,289
See what happens 
if you bring it in.

330
00:17:48,289 --> 00:17:49,532
Pull the right hip crease back.

331
00:17:49,532 --> 00:17:52,872
We are gonna take a 
look back at that left foot.

332
00:17:52,872 --> 00:17:55,949
But today, let's look 
past our right shoulder.

333
00:17:56,943 --> 00:18:00,613
So the root of this posture
really is in this back foot.

334
00:18:00,613 --> 00:18:02,448
Dig, dig, dig.

335
00:18:02,448 --> 00:18:03,649
Inhale, we rise up.

336
00:18:03,649 --> 00:18:05,117
Maybe it's in 
your practice today,

337
00:18:05,117 --> 00:18:08,120
maybe not to hug the low ribs
in and bring the palms together,

338
00:18:08,120 --> 00:18:10,823
Anjuli Mudra at the heart.

339
00:18:10,823 --> 00:18:15,044
Everyone keep your feet bright,
toes engaged.

340
00:18:15,044 --> 00:18:16,696
And we might stay lifted or

341
00:18:16,696 --> 00:18:20,099
we might start to melt 
forehead down to earth.

342
00:18:20,099 --> 00:18:23,469
Maybe forearms come down, 
maybe fingertips reach out.

343
00:18:23,469 --> 00:18:24,470
Make it your own here.

344
00:18:24,470 --> 00:18:27,873
You do want to soften the jaw,
soften the skin of the forehead.

345
00:18:28,973 --> 00:18:30,609
And let's make 
a commitment here,

346
00:18:30,609 --> 00:18:33,279
three to five breaths.

347
00:18:33,279 --> 00:18:37,145
Returning to your heart's song.

348
00:18:39,719 --> 00:18:41,721
Listening to the inhalation.

349
00:18:44,790 --> 00:18:48,052
And listening to the exhale.

350
00:19:21,427 --> 00:19:24,546
Let your next inhale 
be your cue to

351
00:19:24,546 --> 00:19:28,056
start finding 
soft, easy movement.

352
00:19:28,056 --> 00:19:31,237
And then let the 
exhale be what brings you up.

353
00:19:32,360 --> 00:19:34,083
Mhmmm.
Check it out.

354
00:19:35,174 --> 00:19:38,477
We're gonna shift onto 
the right hip, right glute.

355
00:19:38,477 --> 00:19:41,113
We're gonna slowly 
swing ol' left leg around.

356
00:19:41,113 --> 00:19:42,815
Come on now.

357
00:19:42,815 --> 00:19:46,018
And we're gonna plant 
the left foot on the ground

358
00:19:46,018 --> 00:19:48,287
outside the right knee.

359
00:19:48,287 --> 00:19:50,690
If the left foot doesn't come
all the way to the ground,

360
00:19:50,690 --> 00:19:51,557
that's okay.

361
00:19:51,557 --> 00:19:54,126
I'm here to guide
kind of the intention, right?

362
00:19:54,126 --> 00:19:56,362
Not to really 
crack the whip anyway

363
00:19:56,362 --> 00:19:58,397
so just do your best.

364
00:19:58,397 --> 00:20:00,766
If it does come to the ground,
though however,

365
00:20:00,766 --> 00:20:03,002
press into all four 
corners of the feet.

366
00:20:03,002 --> 00:20:05,004
So we're gonna use that.

367
00:20:06,072 --> 00:20:07,640
Good, then we'll 
interlace the fingertips.

368
00:20:07,640 --> 00:20:09,475
Bring them just 
below the left knee,

369
00:20:09,475 --> 00:20:11,210
sit up nice and tall.

370
00:20:11,210 --> 00:20:14,113
Inhale in, if your hips 
are talking to you here,

371
00:20:14,113 --> 00:20:15,648
just stay here.

372
00:20:15,648 --> 00:20:17,516
Otherwise, we'll keep 
the left hand where it is,

373
00:20:17,516 --> 00:20:19,819
reach the right 
fingertips all the way up

374
00:20:19,819 --> 00:20:21,120
and find a little twist.

375
00:20:21,120 --> 00:20:23,322
Outer edge of the
right elbow coming

376
00:20:23,322 --> 00:20:25,627
to the outer edge
of the left knee.

377
00:20:25,627 --> 00:20:27,326
Open up through the chest.

378
00:20:27,326 --> 00:20:29,929
Keep it soft and easy.
No cranking, no pushing,

379
00:20:29,929 --> 00:20:32,883
no jerking yourself
around here, alright?

380
00:20:43,742 --> 00:20:44,844
Beautiful.

381
00:20:44,844 --> 00:20:47,266
Then slowly we'll unravel,
nice and easy.

382
00:20:47,266 --> 00:20:50,316
We're just gonna come out of it
just the same way we came into

383
00:20:50,316 --> 00:20:52,852
it so we're gonna 
slowly bring the left leg back.

384
00:20:52,852 --> 00:20:55,387
We'll come 
through to the Pigeon.

385
00:20:55,387 --> 00:20:58,657
Plant the palms and 
come back to all fours.

386
00:20:58,657 --> 00:21:00,726
Take a second here to bump 
the hips a little left or right,

387
00:21:00,726 --> 00:21:02,128
if you like.

388
00:21:02,128 --> 00:21:03,596
And here we go, second side.

389
00:21:03,596 --> 00:21:05,865
Tucking the chin,
shifting forward,

390
00:21:05,865 --> 00:21:08,134
bringing the left knee up.

391
00:21:08,134 --> 00:21:11,470
Walking the right foot back.

392
00:21:11,470 --> 00:21:14,116
Breathing deep as you 
get yourself set up here.

393
00:21:16,709 --> 00:21:19,245
Fingertips or palms
on the earth, we'll inhale.

394
00:21:19,245 --> 00:21:21,714
Exhale, turn to look 
past your left shoulder.

395
00:21:21,714 --> 00:21:23,970
Big stretch here so
breathe, breathe, breathe.

396
00:21:26,819 --> 00:21:28,575
And then back to center.

397
00:21:28,575 --> 00:21:30,789
Maybe palms come together,
maybe this is just the check in,

398
00:21:30,789 --> 00:21:32,791
you're like, 
"Whoa, no, not today."

399
00:21:35,194 --> 00:21:37,314
And then folding inward.

400
00:21:38,097 --> 00:21:39,281
Your version.

401
00:21:44,214 --> 00:21:47,173
Listening to the 
sound of your breath,

402
00:21:47,173 --> 00:21:49,478
keeping the feet active.

403
00:21:51,577 --> 00:21:52,948
Lean in.

404
00:21:56,015 --> 00:21:57,835
Three to five breaths here.

405
00:21:57,835 --> 00:21:59,125
Listen.

406
00:22:34,268 --> 00:22:39,244
Let your next inhale inspire
some, easy movement.

407
00:22:40,487 --> 00:22:43,812
Begin to wake up.

408
00:22:43,812 --> 00:22:46,434
And then use your 
exhale to press up.

409
00:22:46,434 --> 00:22:49,237
Mhmmm, mhmmm, mhmmm.

410
00:22:49,237 --> 00:22:52,137
Alright, slow and steady,
mindful, here we go.

411
00:22:52,137 --> 00:22:54,640
Sending your weight 
to the left hip, left glute.

412
00:22:54,640 --> 00:22:56,742
You're gonna swing 
ol' right leg around.

413
00:22:56,742 --> 00:22:59,378
(laughs) Crack myself up.

414
00:22:59,378 --> 00:23:01,747
And then press the 
right foot into the earth.

415
00:23:01,747 --> 00:23:04,012
Again, if it doesn't make it,
that's okay.

416
00:23:04,012 --> 00:23:07,105
If it does, though, 
really use that connection

417
00:23:07,105 --> 00:23:09,822
to sit up nice and tall.
Interlace the fingertips.

418
00:23:09,822 --> 00:23:11,991
We're below the right knee,
not on the knee.

419
00:23:11,991 --> 00:23:14,385
Squeezing, 
lifting, lifting, lifting.

420
00:23:15,628 --> 00:23:18,097
Stay here, breathing 
deeping deep or reach the left

421
00:23:18,097 --> 00:23:20,032
fingertips up towards the sky.

422
00:23:20,032 --> 00:23:21,900
Cross it over.
Outer edge of the left elbow

423
00:23:21,900 --> 00:23:23,235
to the outer edge 
of the right knee.

424
00:23:23,235 --> 00:23:25,271
Right fingertips may be behind.

425
00:23:25,271 --> 00:23:29,241
Or you can even stay here,
the right hand on the shin.

426
00:23:29,812 --> 00:23:31,680
Breathe, find your breath.

427
00:23:41,849 --> 00:23:43,441
And then slowly 
coming out of it.

428
00:23:43,441 --> 00:23:45,391
Again, just hitting the reverse.

429
00:23:45,391 --> 00:23:47,660
We're gonna come 
all the way through.

430
00:23:47,660 --> 00:23:50,362
Take the right leg 
back through that Pigeon.

431
00:23:51,182 --> 00:23:52,194
(mimics triumphant trumpets)

432
00:23:52,194 --> 00:23:54,233
And then the hands 
come to the earth.

433
00:23:54,233 --> 00:23:56,395
We come to all fours.

434
00:23:56,395 --> 00:23:59,672
(mimics triumphant trumpets)
And then we walk the knees wide.

435
00:23:59,672 --> 00:24:02,775
And bring the big toes to touch
and we send the hips back

436
00:24:02,775 --> 00:24:04,376
and we melt the heart down.

437
00:24:04,376 --> 00:24:06,378
A total surrender.

438
00:24:07,913 --> 00:24:10,182
This is the last shape 
of today so close your eyes,

439
00:24:10,182 --> 00:24:11,050
melt your heart in it.

440
00:24:11,050 --> 00:24:13,886
And if this is not a comfortable
resting posture for you,

441
00:24:13,886 --> 00:24:15,287
come to a nice, comfortable seat

442
00:24:15,287 --> 00:24:17,665
or just come to life flat 
on your back, darling.

443
00:24:23,139 --> 00:24:24,993
What

444
00:24:26,865 --> 00:24:29,916
does your heart say

445
00:24:30,854 --> 00:24:33,281
when a friend asks you,

446
00:24:35,507 --> 00:24:38,177
"What is it you 
want to return to?"

447
00:24:44,183 --> 00:24:47,886
What does your heart 
say when a friend asks,

448
00:24:49,717 --> 00:24:52,891
"Hey, what is it that you

449
00:24:54,715 --> 00:24:57,559
"want to return to?
What's your desire?"

450
00:25:04,503 --> 00:25:06,845
Listen carefully, 
take a deep breath in.

451
00:25:08,140 --> 00:25:09,608
As you exhale, 
stay where you are,

452
00:25:09,608 --> 00:25:11,877
just bring the palms together
and then they're gonna come all

453
00:25:11,877 --> 00:25:14,313
the way up behind your head here

454
00:25:14,313 --> 00:25:17,185
as you walk the elbows
forward and in just a bit.

455
00:25:23,956 --> 00:25:24,823
Take a beat here.

456
00:25:24,823 --> 00:25:27,707
Give thanks for your body, 
for your breath and for this

457
00:25:27,707 --> 00:25:30,738
time that you've carved 
out to be with yourself.

458
00:25:32,019 --> 00:25:35,901
For your willingness
to uncover and really look

459
00:25:35,901 --> 00:25:38,984
and see what's there, 
what feels like home.

460
00:25:42,052 --> 00:25:43,706
We're on our merry way.

461
00:25:45,817 --> 00:25:47,679
Inhale in.

462
00:25:47,679 --> 00:25:49,982
Exhale to slowly release
the hands to the ground.

463
00:25:49,982 --> 00:25:51,984
We're gonna come 
all the way up through.

464
00:25:51,984 --> 00:25:57,189
You can come to sit on your
knees or swing the legs around

465
00:25:57,189 --> 00:25:58,757
to sit in a nice,
comfortable seat.

466
00:25:58,757 --> 00:26:01,727
Draw your hands of your choice,
draw your hands together all the

467
00:26:01,727 --> 00:26:02,928
way up to the third eye.

468
00:26:02,928 --> 00:26:07,032
Thumbs really pressing in to
this area between the two brows.

469
00:26:16,308 --> 00:26:18,610
This is a beautiful moment
at the end of the practice,

470
00:26:18,610 --> 00:26:20,937
the ritual, a chance to return.

471
00:26:24,316 --> 00:26:29,254
To this idea as well
that we are, we are one.

472
00:26:29,254 --> 00:26:31,156
I love it and I love you.
Thank you for being here.

473
00:26:31,156 --> 00:26:32,386
Inhale in.

474
00:26:33,511 --> 00:26:35,201
Exhale to bow.

475
00:26:36,795 --> 00:26:37,629
Thanks, everyone.

476
00:26:37,629 --> 00:26:38,619
Namaste.

477
00:26:40,989 --> 00:26:45,342
(upbeat gentle music)