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- What's up, party people?

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Welcome to Home, 
your 30-day yoga journey.

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It's Day 15.

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Ah, the halfway point.

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Today we take the opportunity
to celebrate that we're halfway

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through the journey and 
we also take the opportunity

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to hit the reset button.

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Let's get started.

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(upbeat gentle music)

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Alrighty, my friends, 
let's begin today standing

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at the top of the mat.

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Stand up nice and tall.

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Just take a couple 
of seconds here to

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tune into the 
sound of your breath.

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And we're gonna start 
with some shoulders circles.

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So just loop their shoulders
a little forward, up and back.

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You can start to really feel
your feet on the ground here.

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Maybe find that soft 
bend in the knees that

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we're always talking about.

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So here we are 
at the halfway mark,

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the perfect opportunity to

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reset with a

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rejuvenating flow.

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Are you ready?

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Benji, are you ready?

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I'm ready. Let's go.

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Inhale, reach the 
arms all the way up.

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Big breath, big stretch.

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Exhale, float it down,
bend your knees.

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Forward Fold.

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On an inhale, halfway lift.
Keep it soft and easy.

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Again, soft bend 
in the knees here.

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No need to push or force.

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And then exhale 
to soften and fold.

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Great, inhale, 
reach for the sky,

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root to rise here.
Big breath, big stretch.

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Stand up nice and tall.

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Exhale all the way back down,
Forward Fold.

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Inhale lifts you up halfway.

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Find length in the neck,
pull the shoulders back.

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Exhale to soften and release.

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Listen carefully, from here bend
your knees you're gonna just

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crawl your toes all the 
way out and then hips up

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to Downward Facing Dog.

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Take a couple breaths 
here to find what feels good.

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Clawing through the fingertips,
stretching through the feet.

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See if you can find something
new here as we set out on the

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second half of our 
journey here within the 30 days.

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Then anchor through the right
heel and on your next inhale,

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slide the right leg up high.

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As you exhale, 
bend your right knee,

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shift it forward, 
step your right foot up

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into a nice low lunge.

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Go ahead and 
lower the back knee.

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Front knee over front 
ankle and just take some soft,

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easy movement here, as always,

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to create space 
and deepen your breath.

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If you are seeking 
a little more here,

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remember you can always 
walk to the left knee back,

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creating a little more space.

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Then inhale, 
come up off the fingertips,

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light a little fire in your core
as you open the chest, lift up.

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Then exhale, fingertips 
come back to the mat.

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We're gonna drag them all the
way back as we peel the right

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hip crease and flex the 
right toes towards the face

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for your runners stretch.

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Inhale in deeply here.

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As you exhale, 
roll through the right foot.

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Nice, we're gonna take the right
fingertips now over towards the

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left and we're gonna keep

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walking over towards 
the left side of the mat.

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As we pivot on that back foot, 
we're gonna come into that

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Standing Wide-
Legged Forward Fold.

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Alright, toes turn in.

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We find our version here.

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If you can see if you can relax 
the weight of the head over.

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Promoting a 
healthy blood flow here.

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Inhaling deeply, 
exhaling completely.

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Then inhale in again, 
find a soft bend in the knees.

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Exhale, roll it up 
all the way to standing.

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Stay grounded through the feet.

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Inhale, Star Pose, 
spread the fingertips,

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take up space.

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Exhale, Warrior II.

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Turn the right toes forward,
sink down nice and low,

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widen your 
stance if you need to,

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pull those pinkies back.

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Head over heart, heart over
pelvis here, strong legs.

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Today, keep that front 
knee bent as you send your

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right fingertips up and back.

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Peaceful Warrior.

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Inhale in here.

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Exhale to cartwheel all the
way back down to your lunge.

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Big inhale to find your twist.

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Right fingertips 
reach up towards the sky.

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Wiggle the 
right fingertips here.

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Good, and then exhale,
bring it all the way back down.

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Now from here, 
step the back foot up halfway,

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Pyramid Pose.
You've been here before.

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Fingertips on the earth or

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you can bring the 
hands of the waistline.

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Inhale in.

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Exhale, bend both knees 
kick your left foot back,

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return to your nice low lunge.

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Great, plant the palms.

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Strong core here, step the
right toes back, Plank Pose.

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Inhale in to look forward,
shift forward.

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Exhale, lower all the way 
to the belly with control.

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Try to keep your 
elbows hugging in.

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Good, press into 
the tops of the feet,

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loop the shoulders.

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Inhale, lift your heart,
Baby Cobra.

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Exhale, forehead 
releases towards the earth.

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Inhale, curl the toes under.

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Exhale, press up 
to all fours or Plank.

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Inhale in again.

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Exhale to Downward Dog.

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Take a second here, 
notice how you feel.

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Return to your breath.

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Try to find something new.

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Here we go, anchor 
through the right heel,

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inhale, lift the 
left leg up high.

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Claw through 
the fingertips here.

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Exhale, shift it forward,
bend your left knee,

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squeeze and lift and 
then step it all the way up,

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nice, low lunge.

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Back knee comes
to the earth softly, sweetly.

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And again, 
a little bit of a sway.

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You can walk that right knee
back if you want a little more.

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Front knee over front ankle.

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Just notice the 
patterns here in your left foot,

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maybe turning out or turning in.

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Toes point forward.

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And here we go, lighting 
a little fire in the belly.

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Loop the shoulders, 
inhale, open the chest,

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fingertips come 
off the mat, we lift up.

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And then exhale, 
fingertips back to the mat.

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We'll drag it back with the left
hip crease, runners stretch.

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Active through that left foot.

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Good, inhale in here.

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Empty it out.

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So really articulate 
through this left foot here.

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Rolling through that left foot.

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And here we go, swinging 
the left fingertips around,

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we'll lift the back knee.

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We'll start to turn to the right
edge of the mat now for our

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Standing Wide-
Legged Forward Fold.

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Your version.
Strong legs.

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Activate from the 
arches of the feet.

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Draw up, lift the kneecaps.

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If you can, 
let's experiment with relaxing

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the weight of the head over.

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Again, just promoting healthy
blood flow here, circulation.

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Then take a deep breath in.

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Use your exhale 
to bend your knees.

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From your center, from the
middle let's rise up strong.

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Feel that power in your 
feet as you ground down

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to lift up, take up space here.

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X marks the spot.

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Wiggle the fingertips,
inhale in, lift your heart.

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Exhale, Warrior II.

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So in this Warrior, think about
like sending energy way

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beyond your physical body.

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So we send the left 
fingertips out in front.

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We send the right fingertips out
in back and can you imagine that

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this energy, this line of energy
is going way beyond the fingers.

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Warrior II, stay nice 
and calm with your breath.

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Nice, long inhale.

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Nice, long exhale.

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Keep this front knee bent.

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We're building strength.

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You got this.

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Inhale, left fingertips 
reach up and back,

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Peaceful Warrior.
Relax the shoulders down.

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Tuck your chest slightly,
inhale in.

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Exhale with control 
from center we cartwheel

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all the way back down.
We pivot on the back foot.

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Here we go.
Leaning into that right hand.

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We're gonna inhale,

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send the left fingertips 
up towards the sky.

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Big twist.
Breathe into your belly.

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Wiggle the left fingertips.

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And then slowly bringing 
it back down to the lunge.

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Here we go.

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Stepping the back 
foot up just about halfway.

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We find our Pyramid Pose.

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The legs are straight, 
but knees are not locked.

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Beautiful, take one more
breath here, your version.

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You got it.

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Anchoring the mind in 
the sound of your breath.

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And then here we go, 
walking the fingertips forward,

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bend both knees, 
shoot the right leg back.

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Plant the palms, 
shoot the left leg back.

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Plank Pose.
Mhmmm.

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Listen carefully, we're gonna
dial the heart towards the left,

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turn the toes towards the left.

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You come on to the 
inner arch of your left foot

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and the outer edge 
of your right foot.

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Now press away from your
yoga mat with the right hand.

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As you inhale, lift your left
fingertips up towards the sky.

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Wiggle the fingertips.
You got this.

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Careful not to 
collapse in the neck.

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Use your vocabulary,
you have it.

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And we're gonna 
bring it back to center.

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Take a little break on 
the knees if you need to,

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otherwise keep 'em lifted.

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Here we go, pressing 
away from the yoga mat,

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lifting the heart up,

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then dialing our 
hearts towards the right.

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We come to the outer 
edge of the left foot,

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inner arch of the right foot

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and send the 
right fingertips up high.

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Side Plank variation.
Keep the neck nice and long.

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You got this for three, two,
wiggle the right fingertips and

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bring it back on the one.

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Feel free to 
lower the knees here,

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otherwise shift 
forward on the toes.

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Squeeze the elbows 
into the side body,

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lower all the way to the belly.

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Yes. (laughs)

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Inhale, we rise, Cobra.

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Exhale to soften and fold.

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Press up to all fours.

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You can go straight 
to Downward Dog here

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or you can join 
me in a Child's Pose.

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Three breaths.

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So you can choose 
your resting posture here

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three cycles of breath.

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In and out.
In and out.

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In and out.

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Downward Facing Dog, 
take your time getting there.

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That's where we will 
all meet all together now.

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When you get there, 
take a nice wide base.

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So hands are wide.
We've talked about that before.

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Same thing with the toes now.
Walk the toes out kind of wide.

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So we have a wide Dog.

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Then hug the low ribs in,

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feel that hollow 
body through the front.

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Press into your left palm.

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Then we're gonna take the right
hand and bring it to the outer

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edge of your left leg.

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Anywhere. Even if it's 
just for a moment.

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Down Dog Twist. What?!?

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Come back to center.

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Inhale in.

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Use what you got.

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Everything you've 
learned so far

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see if you can 
integrate, implement.

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Here we go, inhale.

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00:11:50,293 --> 00:11:52,745
On an exhale, 
hug the low ribs in.

251
00:11:52,745 --> 00:11:54,460
We connect to the core.

252
00:11:54,460 --> 00:11:57,584
And then we take the 
left hand to the outer edge.

253
00:11:57,584 --> 00:11:58,518
Anywhere will work,

254
00:11:58,518 --> 00:12:00,954
even if it's just for 
a moment to test it out.

255
00:12:00,954 --> 00:12:03,289
Maybe bending that left elbow,
looking underneath the right

256
00:12:03,289 --> 00:12:05,992
armpit chest, Down Dog Twist.

257
00:12:05,992 --> 00:12:08,461
And then back to center.
You did amazing.

258
00:12:08,461 --> 00:12:11,164
Bend the knees.
Inhale to look forward.

259
00:12:11,164 --> 00:12:13,683
Exhale to make your
way to the top, your version.

260
00:12:14,701 --> 00:12:16,540
Inhale lifts you up halfway.

261
00:12:17,637 --> 00:12:20,292
Exhale to soften and fold.

262
00:12:20,292 --> 00:12:22,982
Root to rise here. 
Inhale, reach for the sky.

263
00:12:22,982 --> 00:12:25,712
Big stretch.
Spread your fingertips.

264
00:12:25,712 --> 00:12:27,480
And exhale, hands to heart.

265
00:12:27,480 --> 00:12:30,016
Pause here.
Capture a bit of the magic.

266
00:12:30,016 --> 00:12:32,396
Listen to your breath 
and notice how you feel.

267
00:12:42,562 --> 00:12:45,365
Bend the knees, inhale, 
fingertips go down to come up.

268
00:12:45,365 --> 00:12:48,301
Big breath as 
you stretch up high.

269
00:12:48,301 --> 00:12:52,038
Exhale, bend the knees 
as you take it down low.

270
00:12:52,038 --> 00:12:54,140
Inhale, halfway lift,
your version.

271
00:12:54,140 --> 00:12:55,575
Long neck.

272
00:12:55,575 --> 00:12:57,176
Exhale to soften and fold.

273
00:12:57,176 --> 00:12:58,978
Plant the palms, just walk it,

274
00:12:58,978 --> 00:13:00,580
crawl back to 
Downward Facing Dog.

275
00:13:00,580 --> 00:13:02,582
Hips up high.

276
00:13:03,650 --> 00:13:06,686
Good, inhale, 
lift the right leg up high.

277
00:13:06,686 --> 00:13:08,287
Exhale, shift it forward.

278
00:13:08,287 --> 00:13:09,808
Step it all the way up.

279
00:13:10,890 --> 00:13:12,725
Lower the back knee here.

280
00:13:12,725 --> 00:13:15,748
When you're ready, inhale,
sweep the arms up and overhead.

281
00:13:17,263 --> 00:13:20,900
Exhale, listen carefully, from
here you're gonna come all the

282
00:13:20,900 --> 00:13:24,237
way into that runners stretch by
lifting the navel up and back,

283
00:13:24,237 --> 00:13:28,808
straightening that front leg
and then bowing forward into it.

284
00:13:28,808 --> 00:13:31,711
Beautiful, inhale, look forward.

285
00:13:31,711 --> 00:13:34,080
Roll all the way 
through your right foot.

286
00:13:34,080 --> 00:13:36,949
Here we go. Standing 
Wide-Legged Forward Fold.

287
00:13:36,949 --> 00:13:38,618
Bring the right hand around.

288
00:13:38,618 --> 00:13:41,954
Use your hands to walk it 
out towards the left edge.

289
00:13:41,954 --> 00:13:45,224
Ground through the feet,
toes turning in.

290
00:13:45,224 --> 00:13:46,759
Relax the weight 
of the head down.

291
00:13:46,759 --> 00:13:48,061
If it's available to you,

292
00:13:48,061 --> 00:13:51,764
maybe come on to 
the hands or the elbows.

293
00:13:51,764 --> 00:13:53,556
If it's not, 
don't worry about it.

294
00:13:53,556 --> 00:13:57,503
Embrace exactly who you 
are and where you are today,

295
00:13:57,503 --> 00:13:59,238
it's awesome.

296
00:13:59,238 --> 00:14:00,506
Inhale in.

297
00:14:00,506 --> 00:14:02,875
Everyone, exhale,
bend your knees, roll it up.

298
00:14:02,875 --> 00:14:04,777
Strong legs here.

299
00:14:04,777 --> 00:14:06,212
Hands are gonna 
come to the waistline.

300
00:14:06,212 --> 00:14:08,965
This is our superhero posture.

301
00:14:10,550 --> 00:14:12,841
Beautiful, 
pause here, breathe in.

302
00:14:14,427 --> 00:14:16,262
And empty it out.

303
00:14:18,324 --> 00:14:20,126
Good, inhale, Star Pose.

304
00:14:20,126 --> 00:14:22,495
Send the fingertips 
all the way out.

305
00:14:22,495 --> 00:14:25,765
Exhale, palms come together
and back down to the heart.

306
00:14:25,765 --> 00:14:28,854
You're gonna bring one heel in,
then the other.

307
00:14:28,854 --> 00:14:31,073
And yeah, you guessed it.

308
00:14:31,073 --> 00:14:33,840
We're here to hit the
reset button, stir the pot.

309
00:14:33,840 --> 00:14:36,309
Meet your comfortable 
edge and surprise yourself.

310
00:14:36,309 --> 00:14:37,819
Get down low.

311
00:14:40,747 --> 00:14:45,151
Get down low.
That's what I sounded like.

312
00:14:45,151 --> 00:14:49,076
Okay, lift your right heel.
We got this. Drop it.

313
00:14:49,076 --> 00:14:51,257
And lift your left heel.

314
00:14:51,257 --> 00:14:53,384
Drop it.
Optional to just stay here

315
00:14:53,384 --> 00:14:56,362
or lift both heels for three,

316
00:14:56,362 --> 00:14:59,031
two, get your center 
underneath you. And one.

317
00:14:59,031 --> 00:15:01,437
Drop the heels,
inhale, reach up.

318
00:15:01,437 --> 00:15:03,759
Take it to Warrior II.

319
00:15:06,219 --> 00:15:08,274
Front knee stays bent, 
Peaceful Warrior.

320
00:15:08,274 --> 00:15:10,054
Inhale, reach it back.

321
00:15:11,277 --> 00:15:14,147
And exhale, 
cartwheel all the way forward

322
00:15:14,147 --> 00:15:15,648
and through to your lunge.

323
00:15:15,648 --> 00:15:18,917
Next big inhale lifts you up,
right fingertips to the sky.

324
00:15:20,305 --> 00:15:22,688
And exhale back down, beautiful.

325
00:15:22,688 --> 00:15:24,557
Plant the palms, step it back.

326
00:15:24,557 --> 00:15:28,427
Belly to Cobra or 
Chaturanga to Upward Facing Dog.

327
00:15:28,427 --> 00:15:30,997
Use your breath.
Let it guide you.

328
00:15:30,997 --> 00:15:33,187
We'll meet in 
Downward Facing Dog.

329
00:15:36,002 --> 00:15:38,871
When you get there, take a
big full I love you breath in.

330
00:15:40,822 --> 00:15:43,357
And a nice cleansing breath out.

331
00:15:46,112 --> 00:15:47,413
Second side, let's go.

332
00:15:47,413 --> 00:15:49,190
Inhale lift the 
left leg up high.

333
00:15:50,216 --> 00:15:51,450
Exhale, shift it forward.

334
00:15:51,450 --> 00:15:53,277
Bend that knee, 
squeeze and lift.

335
00:15:54,821 --> 00:15:58,191
Step it up.
Lower the back knee down.

336
00:15:58,191 --> 00:16:00,669
Crescent Lunge.
Inhale, reach for the sky.

337
00:16:01,847 --> 00:16:04,897
Okay, so from here, 
navel draws in and up.

338
00:16:04,897 --> 00:16:07,667
Reach a little higher 
from here, from your core,

339
00:16:07,667 --> 00:16:10,303
from the middle start to 
straighten that leg and then

340
00:16:10,303 --> 00:16:12,405
paint an imaginary 
wall with your hands.

341
00:16:12,405 --> 00:16:14,450
Down, down, down.
Runners stretch.

342
00:16:15,099 --> 00:16:16,475
Mhmmm.

343
00:16:17,269 --> 00:16:18,945
Inhale.

344
00:16:18,945 --> 00:16:21,047
Exhale, 
roll through the left foot.

345
00:16:21,047 --> 00:16:23,082
Take your left hand,
bring it around.

346
00:16:23,082 --> 00:16:26,285
We're gonna walk now 
across the right edge of the mat

347
00:16:26,285 --> 00:16:28,454
coming into Prasarita.

348
00:16:28,454 --> 00:16:30,923
Let the weight 
of the head soften.

349
00:16:30,923 --> 00:16:33,459
Even if you're working 
with hands on the thighs.

350
00:16:33,459 --> 00:16:35,674
Just try to let the 
weight of the head soften.

351
00:16:37,285 --> 00:16:40,489
Working to get that 
head below the heart here.

352
00:16:43,402 --> 00:16:44,370
Maybe, right?

353
00:16:44,370 --> 00:16:47,006
Maybe not, maybe 
that's not for you.

354
00:16:47,006 --> 00:16:50,076
Together let's 
take a deep breath in.

355
00:16:50,076 --> 00:16:51,978
Use the exhale to 
ground through the feet,

356
00:16:51,978 --> 00:16:54,981
lift the kneecaps,
tone the quads, roll it up.

357
00:16:54,981 --> 00:16:56,415
You got this.

358
00:16:56,415 --> 00:16:58,417
Hands come to the waistline.

359
00:16:58,417 --> 00:17:01,254
Power pose here.
Whatever happened, reset here.

360
00:17:01,254 --> 00:17:04,590
Use this moment to inhale in.

361
00:17:04,590 --> 00:17:07,078
And exhale, land.

362
00:17:07,078 --> 00:17:08,694
Step into your power.

363
00:17:08,694 --> 00:17:09,996
Beautiful.

364
00:17:09,996 --> 00:17:13,399
Inhale, spread the fingertips,
reach up high.

365
00:17:13,399 --> 00:17:15,334
Take up space.

366
00:17:15,334 --> 00:17:19,438
And palms come together 
and back down to the heart.

367
00:17:19,438 --> 00:17:21,874
Bring one heel in,
bend that knee.

368
00:17:21,874 --> 00:17:24,110
Then the other, bend your knees.

369
00:17:24,110 --> 00:17:27,280
Get down low, here we go.
We got this.

370
00:17:27,280 --> 00:17:28,547
Now lift the left heel up.

371
00:17:28,547 --> 00:17:30,750
Just the left heel.

372
00:17:30,750 --> 00:17:32,785
Drop it down.
Keep breathing, get down low.

373
00:17:32,785 --> 00:17:34,153
Lift the right heel,
just the right heel.

374
00:17:34,153 --> 00:17:36,222
Press into your pinky.

375
00:17:36,222 --> 00:17:38,224
Good, now stay 
here nice and low.

376
00:17:38,224 --> 00:17:40,092
Breathing, meeting 
your comfortable edge.

377
00:17:40,092 --> 00:17:41,893
Do not give up.
Stick with it

378
00:17:41,893 --> 00:17:44,530
or lift both heels for three.

379
00:17:44,530 --> 00:17:46,832
Lift 'em up high.
Two, sink down low.

380
00:17:46,832 --> 00:17:48,067
And on the one.

381
00:17:48,067 --> 00:17:50,636
Yay! Drop the heels.
Reach up towards the sky.

382
00:17:50,636 --> 00:17:55,120
Blossom into Virabhadrasana II,
here we go.

383
00:17:55,120 --> 00:17:57,209
Can you find something new here?

384
00:18:01,377 --> 00:18:03,149
Return to the 
sound of your breath.

385
00:18:03,149 --> 00:18:04,363
Steady.

386
00:18:06,919 --> 00:18:08,321
Try to keep 
this front knee bent.

387
00:18:08,321 --> 00:18:09,822
If you're working 
on building strength,

388
00:18:09,822 --> 00:18:13,526
it's gonna want to creep up
here so keep it nice and low.

389
00:18:13,526 --> 00:18:15,595
Left fingertips reach 
forward, up and back.

390
00:18:15,595 --> 00:18:18,531
Peaceful Warrior on an inhale.

391
00:18:18,531 --> 00:18:20,733
Then on an exhale, 
hug the low ribs in.

392
00:18:20,733 --> 00:18:22,368
Cartwheel, take up space.

393
00:18:22,368 --> 00:18:25,504
Come all the way 
through and into your lunge.

394
00:18:25,504 --> 00:18:28,441
Big breath sends the 
left fingertips up high.

395
00:18:30,055 --> 00:18:32,574
And exhale to 
bring it back down.

396
00:18:32,574 --> 00:18:33,879
Beautiful.

397
00:18:33,879 --> 00:18:36,082
Plant the palms.
Last call for vinyasa here.

398
00:18:36,082 --> 00:18:38,551
Feel free to skip it, 
go straight to Down Dog.

399
00:18:38,551 --> 00:18:39,585
We'll come through to Plank.

400
00:18:39,585 --> 00:18:42,955
You can do a 
Half Plank here working,

401
00:18:42,955 --> 00:18:46,225
you know, where it 
feels right for you today.

402
00:18:46,225 --> 00:18:48,995
So belly to Cobra, 
Chaturanga to Upward Facing Dog.

403
00:18:48,995 --> 00:18:52,503
If you want to insert 
a couple of pushups here,

404
00:18:52,503 --> 00:18:54,467
go for it.

405
00:18:54,467 --> 00:18:57,837
And I'll meet you in 
that Downward Facing Dog.

406
00:19:06,021 --> 00:19:07,847
Here we go. When you 
get there all together now,

407
00:19:07,847 --> 00:19:10,850
a couple of cleansing breaths.
Let's hit the reset button.

408
00:19:10,850 --> 00:19:12,618
Get ready for Lion's Breath.

409
00:19:12,618 --> 00:19:14,687
Big inhale in 
through the nostrils.

410
00:19:15,693 --> 00:19:17,966
Exhale, Lion's Breath.

411
00:19:17,966 --> 00:19:19,399
Stick your tongue out.

412
00:19:20,626 --> 00:19:23,195
Twice more, inhale.

413
00:19:23,195 --> 00:19:25,628
Exhale, Lion's Breath,
tongue out.

414
00:19:27,566 --> 00:19:29,969
Come on, surprise yourself.
One more, inhale in.

415
00:19:31,231 --> 00:19:33,515
Melt the heart towards
the thighs, breathe out.

416
00:19:35,526 --> 00:19:39,729
Good. Slow, controlled 
descend of the

417
00:19:39,729 --> 00:19:44,016
knees down to kiss the earth.

418
00:19:44,016 --> 00:19:48,077
Swing your legs 
to one side, any side,

419
00:19:48,077 --> 00:19:52,916
and come through to 
lie flat on your back.

420
00:19:56,896 --> 00:19:59,879
When you get there, (chuckles)

421
00:19:59,879 --> 00:20:02,630
go ahead and hug 
the knees into your chest.

422
00:20:05,971 --> 00:20:08,607
Then take the knees wide.

423
00:20:08,607 --> 00:20:11,343
We're gonna reach 
the hands through,

424
00:20:11,343 --> 00:20:15,414
grab of the inner arches or
the outer edges of your feet.

425
00:20:15,414 --> 00:20:17,616
If we can't reach, 
no worries, you're not alone.

426
00:20:17,616 --> 00:20:21,120
Then you can take your hands
just below the knees or you can

427
00:20:21,120 --> 00:20:25,428
even use your pant leg or like
if your leg hair is super long

428
00:20:25,428 --> 00:20:28,127
you can just like wrap 
it around your knuckles

429
00:20:28,127 --> 00:20:32,298
and hold on your 
leg hair here. (laughs)

430
00:20:32,298 --> 00:20:34,300
Happy Baby Pose.

431
00:20:36,535 --> 00:20:39,739
Kicking the soles of 
the feet up towards the sky.

432
00:20:39,739 --> 00:20:42,708
Dropping the shoulders down
in socket and then using this

433
00:20:42,708 --> 00:20:45,945
little healthy push-pull to
find this yumminess in

434
00:20:45,945 --> 00:20:48,814
the hip socket, hip joint.

435
00:20:48,814 --> 00:20:51,717
If this is too much, 
one thing I like to suggest is

436
00:20:51,717 --> 00:20:53,252
to work one leg at a time here.

437
00:20:53,252 --> 00:20:56,288
So you have your opposite 
foot to kind of ground you.

438
00:20:57,494 --> 00:20:58,791
And work.

439
00:20:58,791 --> 00:21:00,693
If you are 
pretty open in the hips,

440
00:21:00,693 --> 00:21:03,996
then this is for everyone but
I'd like for you to really focus

441
00:21:03,996 --> 00:21:08,501
on the cue of lengthening your
tailbone actively towards the

442
00:21:08,501 --> 00:21:10,503
front edge of your mat.

443
00:21:11,971 --> 00:21:15,034
And then when 
you feel like you're

444
00:21:16,219 --> 00:21:18,611
guided into it, explore.

445
00:21:18,611 --> 00:21:21,113
Close your eyes, 
maybe soften your gaze.

446
00:21:21,113 --> 00:21:22,448
Breathe deep.

447
00:21:22,448 --> 00:21:24,517
If soft, easy movement 
feels good here,

448
00:21:24,517 --> 00:21:28,220
you can extend one
leg and then the other, maybe.

449
00:21:28,220 --> 00:21:30,923
Again, reaching the soles of
the feet up towards the sky and

450
00:21:30,923 --> 00:21:33,841
dropping the weight 
of the shoulders down.

451
00:21:36,629 --> 00:21:37,897
Blissful baby.

452
00:21:48,975 --> 00:21:51,579
Awesome, take one 
more deep breath in here.

453
00:21:52,735 --> 00:21:54,780
And then slowly go 
ahead and release that.

454
00:21:54,780 --> 00:21:57,316
We'll bring the soles of the
feet to the earth and we're just

455
00:21:57,316 --> 00:21:59,852
going to windshield 
wiper the legs back and forth,

456
00:21:59,852 --> 00:22:03,098
back and forth until the legs
are extended all the way out.

457
00:22:05,057 --> 00:22:07,059
Then you can center 
yourself on your mat.

458
00:22:10,396 --> 00:22:12,231
Tick-tock the 
toes a little bit here.

459
00:22:12,231 --> 00:22:15,701
Just shaking out
through the ankles, the legs.

460
00:22:15,701 --> 00:22:18,204
Shimmy the shoulder blades
underneath your heart space and

461
00:22:18,204 --> 00:22:21,181
then allow your arms to 
rest gently at your side.

462
00:22:22,241 --> 00:22:23,943
Tuck the chin, 
lengthen through the neck,

463
00:22:23,943 --> 00:22:25,972
take the deepest breath.

464
00:22:26,946 --> 00:22:31,116
And as you exhale, allow the
weight of your body to release

465
00:22:31,116 --> 00:22:33,480
completely and 
fully into the earth.

466
00:22:36,822 --> 00:22:38,071
Be still.

467
00:22:42,828 --> 00:22:46,504
Allow your breath to soften into

468
00:22:47,545 --> 00:22:49,735
it's a natural rhythm,

469
00:22:49,735 --> 00:22:51,737
whatever that may be today.

470
00:22:57,343 --> 00:23:00,654
Relax your tongue in 
the base of the mouth here.

471
00:23:03,949 --> 00:23:06,128
And just notice how you feel.

472
00:23:27,806 --> 00:23:29,754
As you're ready,

473
00:23:31,699 --> 00:23:33,516
inhale lots of love in.

474
00:23:36,015 --> 00:23:40,019
Exhale lots of love out as you
slowly bring the palms together,

475
00:23:40,019 --> 00:23:42,206
thumbs up towards the third eye.

476
00:23:46,208 --> 00:23:47,458
Killing it.

477
00:23:50,529 --> 00:23:53,832
Thank you for 
showing up here today.

478
00:23:53,832 --> 00:23:55,567
Tomorrow, Day Sweet 16.

479
00:23:55,567 --> 00:23:56,602
I look forward to seeing you.

480
00:23:56,602 --> 00:24:01,140
In the meantime, 
continue to enjoy the ride.

481
00:24:04,743 --> 00:24:09,248
Remember that the 
breath always comes first.

482
00:24:09,248 --> 00:24:12,764
What an amazing tool for 
hitting the reset button.

483
00:24:14,927 --> 00:24:16,040
Inhale in.

484
00:24:17,534 --> 00:24:18,629
Exhale to whisper

485
00:24:19,627 --> 00:24:20,789
Namaste.

486
00:24:22,569 --> 00:24:26,909
(upbeat gentle music)