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- Hello, everyone.

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Welcome to Home, 
your 30-day yoga journey.

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It's Day 16,

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and today we learn to savor.

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Let's get started.

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(gentle upbeat music)

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Okey doke, my friends.

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Hello!

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Welcome to your Sweet 16.

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Let's begin seated.

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Thank you so 
much for being here.

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Sit up nice and tall.

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Take a second to settle in.

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Hmmm.

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Savor, what does it 
mean to savor something?

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Drop your gaze 
here or close your eyes,

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relax your shoulders, 
start to tune into your breath.

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Take a second to scan the body.

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Always, always

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utilizing the tools 
of our yoga practice

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to simply notice.

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Notice how you feel.

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And when we allow 
ourself the time and

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the opportunity 
to simply notice,

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inevitably we start 
to soften our grip

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on the doing.

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This kind of desire,

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this innate need 
to get 'er done, right?

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To do well, 
to check the box, to succeed.

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So just a little reminder today

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to allow one present moment,

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best you can, 
to bleed into the next to

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maybe drop any expectation.

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Keep an open mind.

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Inhale in deeply.

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Long exhale.

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Inhale.

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We often talk about 
enjoying the exhale,

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can you savor that exhalation?

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We're really good at 
enjoying the inhalation,

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most of us, so see if you can
start to really relish in that

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long, beautiful exhale.

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Let's do one more here 
together to kick things off.

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Big inhale.

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And long exhale.

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Awesome.

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Open your eyes, 
we're gonna take the knee,

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excuse me, the 
hands of the knees.

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And if you're really 
zipped up here, half Lotus,

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Lotus, go ahead and 
give yourself a little space,

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you have a nice wide base.

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And with the hands on 
the knees, we're gonna inhale,

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sit up tall, tag a little weighr
down in the elbows and the

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shoulders and then we're gonna
start to move in a circle here

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so you can go to 
any side you like.

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You're gonna inhale, 
smooth your heart forward.

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And then exhale, just like 
in Cat Pose round through

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chin to chest.

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Feel that stretch 
in the back body.

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Lean back, way back.

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And then continue the journey.

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Smoothing the heart forward

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as you breathe in 
and then exhale,

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rounding through the spine.

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And then we'll continue 
in this circular motion here.

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Think Cat-Cow, right?

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As you come forward,
that's the Cow Pose.

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And as you go back, 
that's the Cat Pose.

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So we're maintaining this spinal
flexion as we move through a

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circle, through 
the circular motion.

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And you can really use your
hands as much as you like on

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your knees to kind 
of exaggerate and savor,

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really get into

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the body.
(clears throat) Excuse me.

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And if you are 
moving quite fast here,

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see if you can slow it down.

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I like that we get a
little glute massage here, too.

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(snaps)

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And then reversing the 
circle whenever you're ready.

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Again, establishing the exhale
as you come back and around

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through this, like I was 
called as Mr. Burns posture,

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and then smoothing 
the heart forward.

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Breathing in.

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Should feel 
really yummy in the hips.

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And the more you use 
your palms on the knees,

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you can get into the shoulders,
even the neck.

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Great, one more time
to each side, reverse it.

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This time I'd like to 
bring your awareness,

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I'd like to invite you to bring
your awareness to your navel.

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And I often use this image that

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I guess now some some age groups

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might be like, "What are you
talking about, girlfriend?"

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But this image of the 
old fashioned coffee grinder.

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So if you can allow this
movement really come from the

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middle as you move 
around like one of those

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old fashioned coffee grinder.

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Stimulating those

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digestive organs 
and really massaging

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from the inside out.
Reverse your circle.

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Moving with the breath.

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And then on this side,

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slowly begin to make this
circular motion smaller.

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And smaller spiraling 
in on itself

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'til eventually you are

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getting smaller, smaller,
smaller and you're stacked

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head over heart, 
heart over pelvis.

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But don't rush this moment.

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Itty bitty circles.

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Itty bitty living space.

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And then we find 
stillness once again.

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Head over heart, 
heart over pelvis.

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Excellent, left hand 
comes to the earth.

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Inhale, reach the 
right fingertips up high.

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Exhale, big side stretch.

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Today, opportunity to maybe
come on to the left forearm.

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Maybe, and if you're like,
"Nuh-uh, not yet," that's okay.

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Inhale.

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Exhale, listen carefully.

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Chin to chest, right fingertips
gonna come down through.

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We're gonna swoop 
the fingertips forward

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and take it to the other side.

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Big inhale.

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Exhale, maybe 
right forearm down.

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Excellent, come 
all the way back up.

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Deep breath in.

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Relax the shoulders 
as you breathe out.

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Right hand to the earth.

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Inhale, reach the 
left fingertips up high.

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Exhale, side body stretch.

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Maybe right 
forearm to the earth.

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Chin to chest, left 
fingertips sweep through.

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Should feel an awesome 
stretch opening through

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the left side body here.
Coming all the way through.

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And now to the right side body.
Here we go.

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Right fingertips reach.

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Maybe left forearm 
to the earth, maybe not.

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Hips are heavy here.

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Beautiful.
Inhale in.

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Exhale, come back to center.

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Awesome. Take a second 
to inhale, squeeze

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the shoulders up 
to the ear lobe.

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Squeeze, squeeze, 
squeeze, squeeze,

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squeeze and lift.

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And then exhale, just 
drop 'em back and down.

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Twice more like that.
Inhale, squeeze and lift.

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Lift, lift, lift,
squeeze, squeeze, squeeze.

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And exhale, back and down.

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One more, here we go.
Don't be shy.

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Inhale, squeeze and lift.

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Squeeze, squeeze, squeeze.
Lift, lift, lift.

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A little more, 
a little more, a little more.

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And then take 
them back and down.

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(huffs)

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Excellent.

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Any soft, easy movement 
that you like in the neck,

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take it here.

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Find what feels good.

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You never have to wait 
for me to cue any of these

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movements.

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Begin to cultivate and

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listen really to what 
your body needs, right?

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Listen and respond.
Listen and respond.

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That's how we 
find that yumminess.

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And then when we start 
to work this way on the mat,

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then this starts to become more
of a natural way of living off

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the mat in which we are 
really present with what is.

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We don't miss 
the birds flying by.

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We can really learn 
to savor the moment,

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really be present with all of
the gifts that come our way.

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Big and small.

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Okay, let's come 
forward on to all fours.

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Knees wide as the mat.

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Oh, Benji's so cute 
today and every day.

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Knees as wide as your yoga mat.

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Big toes come in 
towards each other.

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We're gonna walk the 
hands a little bit forward.

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So not underneath the 
shoulders today but in front

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so you have a nice slope here.

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Yes.

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Then we're gonna inhale,
drop the belly.

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Let your tail go 
up towards the sky.

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You can wag your tail a little
bit here, wiggle the hips.

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Inhale in, shift 
your heart forward.

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Exhale, come 
around to the right side.

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Sink through that 
Extended Child's Pose

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and then claw the fingertips 
to keep it going, big circle.

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Inhale.
(back cracks)

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Ooh, yes, opening up already.

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Come forward.

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Exhale, rounding through.

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Big inhale takes you forward.

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(back cracks) Ooh.

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And exhale around the bend.

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So a little grace note here,
whoa, got excited,

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keep your connection 
in the fingertips.

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Keep your connection 
in the tops of the feet.

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So always, always that 
which is touching the earth,

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your foundation,

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starting there and
then moving from there.

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Even here.

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If you have not already start to
sync with the breath, darling.

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Inhaling as you come forward.

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Exhaling as you come back.

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I used to teach at high school
level and we added yoga as a gym

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hour while I was at the
school and the kids loved this.

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We call it drunk Cat-Cow.

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Drunk on love of course.

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Of course, of course, truly.

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Reverse your circle.

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Inhaling to come forward.

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Exhaling to come back.

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If this is too 
much on the knees,

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you can always double
up on the mat like so.

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Peek at me if you need to

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and use this as 
a little extra padding.

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And now as you move 
through your circle,

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if you find anything, a catch or
and a little area where you want

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to work through, you can 
start to kind of freestyle.

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And if you find that, oh man,
I'm just tired or my heart feels

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heavy today and you just feel
awesome in this Child's Pose,

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then learn to 
listen and respond.

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Go there.

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That's where we'll meet.

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Extended Child's Pose.

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Take your time getting there.

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Then when you get there,
reach the arms forward,

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active arms, inhale in.

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Exhale, go ahead 
and lift the heart,

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come back up.
Keep the knees where they are.

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You're gonna bring the left hand
in towards center and inhale,

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reach the right 
fingertips up high.

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Big breath as you
reach up high, high, high.

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And then exhale,
thread the needle.

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Right fingertips come in and

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underneath the bridge 
of the left arm.

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Use your left hand to really
press into the earth here.

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Feel that stretch 
through the upper back body.

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Soften your gaze, 
your jaw, breathe deep.

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Amazing.

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Press into your foundation,
come back up to center.

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Right hand's gonna come 
to the center of the mat.

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Inhale, reach the 
left fingertips up high.

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And exhale, thread the needle.

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Right elbow up towards the sky.

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Use your right palm to 
really press into the earth,

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breathe deep.

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Should feel 
yummy for most of us.

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Anyone with a computer,
a smartphone, small child.

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Instrument, vehicle.

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Side sleepers.

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Like Benji.

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Inhale.

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Exhale, come all the way up.

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00:13:25,271 --> 00:13:27,940
Walk the palms forward, walk
the knees underneath the hips,

255
00:13:27,940 --> 00:13:29,842
curl the toes under,
Downward Facing Dog.

256
00:13:29,842 --> 00:13:30,819
Here we go.

257
00:13:30,819 --> 00:13:33,312
Enjoy this transition.

258
00:13:33,312 --> 00:13:36,082
Can we savor 
that lift of the hips?

259
00:13:36,082 --> 00:13:38,818
Can we give thanks for 
this hand to earth connection?

260
00:13:40,309 --> 00:13:42,255
Enjoy. Enjoy.

261
00:13:46,929 --> 00:13:48,944
Take a deep breath in.

262
00:13:49,879 --> 00:13:52,198
And a long breath out.

263
00:13:53,032 --> 00:13:54,998
Two more like that,
deep breath in.

264
00:13:56,587 --> 00:13:58,446
And a long breath out.

265
00:13:59,639 --> 00:14:01,707
One more, 
make it awesome, big inhale.

266
00:14:03,956 --> 00:14:06,471
And exhale, let it go.

267
00:14:07,780 --> 00:14:08,788
Beautiful.

268
00:14:08,788 --> 00:14:11,751
Slow descend in 
the knees back down.

269
00:14:11,751 --> 00:14:14,369
Swing the legs 
to one side, any side,

270
00:14:14,369 --> 00:14:16,589
and come through to a seat.
Send your legs out.

271
00:14:16,589 --> 00:14:20,193
We're coming into Dundasana 
so sit up nice and tall.

272
00:14:20,193 --> 00:14:23,221
Activate the feet by flexing
your toes towards your face.

273
00:14:24,515 --> 00:14:27,533
Thigh bones, 
femurs plug in and down.

274
00:14:27,533 --> 00:14:28,501
So let them get really heavy,

275
00:14:28,501 --> 00:14:31,277
almost as if you had 
like a sandbag here.

276
00:14:32,105 --> 00:14:33,332
Great.

277
00:14:33,332 --> 00:14:36,109
Then we're gonna inhale, draw
their shoulder blades together.

278
00:14:36,109 --> 00:14:39,351
Exhale, draw them 
down the back body.

279
00:14:39,351 --> 00:14:41,314
Alright, lift the 
knees just a bit.

280
00:14:41,314 --> 00:14:43,015
Bring the hands to 
the tops of the thighs.

281
00:14:43,015 --> 00:14:45,251
Feel the warmth of your hands,
the power of touch,

282
00:14:45,251 --> 00:14:48,121
as you slide your hands all
the way down past your knees,

283
00:14:48,121 --> 00:14:50,389
past the shins,
wherever you end up, is great.

284
00:14:50,389 --> 00:14:53,493
Just see where you end up today
and really enjoy this connection

285
00:14:53,493 --> 00:14:56,229
of the hands on the legs.

286
00:14:56,229 --> 00:14:58,498
Wherever you end up, 
take a deep breath in and

287
00:14:58,498 --> 00:15:01,400
use an exhale to fold inward.

288
00:15:01,400 --> 00:15:03,436
If the hands come all
the way to the ankles, great.

289
00:15:03,436 --> 00:15:05,805
Outer edges the feet, great.

290
00:15:05,805 --> 00:15:07,874
If not, also wonderful.

291
00:15:07,874 --> 00:15:09,876
Super great.

292
00:15:09,876 --> 00:15:13,332
If you need more, you want the
bind to take the index finger

293
00:15:13,332 --> 00:15:17,183
and the middle finger and thumb
grab onto the big toe and work

294
00:15:17,183 --> 00:15:19,919
to straighten 
the legs from here.

295
00:15:19,919 --> 00:15:22,121
All together now let's inhale,
look forward.

296
00:15:22,121 --> 00:15:24,123
Just find a little extension.

297
00:15:24,123 --> 00:15:26,501
Think most will 
benefit from this moment

298
00:15:26,501 --> 00:15:29,412
and then exhale fold 
inward in again.

299
00:15:33,726 --> 00:15:35,540
Seated Forward Fold.

300
00:15:35,540 --> 00:15:37,804
You're gonna want to come out.
You're gonna want to give up.

301
00:15:37,804 --> 00:15:40,807
You're going to want to start
to think about your next meal.

302
00:15:40,807 --> 00:15:43,314
How blessed we are to 
even have a next meal?

303
00:15:43,314 --> 00:15:46,345
Can you bring your awareness
back to the breath here?

304
00:15:48,058 --> 00:15:50,403
Relish it, big inhale.

305
00:15:53,350 --> 00:15:55,052
Enjoy the exhale.

306
00:15:57,394 --> 00:15:59,079
Keep listening.

307
00:16:06,753 --> 00:16:09,856
Feel the skin of the back 
stretch as you breathe in.

308
00:16:12,675 --> 00:16:16,242
The rise of the inhale and
then the fall of the exhale,

309
00:16:16,242 --> 00:16:18,561
softening as you breathe out.

310
00:16:27,086 --> 00:16:29,495
Way to stay with it, 
take one more breath.

311
00:16:31,958 --> 00:16:35,354
And slowly on the 
exhale you can release.

312
00:16:35,354 --> 00:16:38,064
We' ll start to tuck 
the chin and roll up slowly,

313
00:16:38,064 --> 00:16:39,314
very slowly.

314
00:16:41,634 --> 00:16:43,469
Great, bring your right 
knee all the way up and in.

315
00:16:43,469 --> 00:16:44,570
Give it a hug.

316
00:16:44,570 --> 00:16:46,672
Left elbow 
around the right knee.

317
00:16:46,672 --> 00:16:49,828
Activate through the left foot.
Here we go, inhale.

318
00:16:49,828 --> 00:16:52,044
Listen carefully, you're gonna
take your left palm just in

319
00:16:52,044 --> 00:16:54,213
front of your chin--
That's your right hand.

320
00:16:54,213 --> 00:16:57,350
Take your right hand 
just in front of your chin.

321
00:16:57,350 --> 00:16:59,352
And then smoothing that surface,

322
00:16:59,352 --> 00:17:02,688
you're gonna pull 
the right elbow back.

323
00:17:02,688 --> 00:17:06,225
Great, then bring 
the fingertips down.

324
00:17:06,225 --> 00:17:08,094
Breathe into your belly.

325
00:17:08,961 --> 00:17:10,897
Exhale, enjoy the twist.

326
00:17:12,596 --> 00:17:14,550
Inhale, lift and lengthen.

327
00:17:16,951 --> 00:17:18,962
Exhale, twist.

328
00:17:20,139 --> 00:17:22,391
One more time, inhale,
lift and lengthen.

329
00:17:25,001 --> 00:17:26,438
And exhale.

330
00:17:27,713 --> 00:17:29,264
Good, come back to center.

331
00:17:29,264 --> 00:17:33,409
Send that right leg out.
Left knee comes up and in.

332
00:17:34,353 --> 00:17:37,323
Give it a hug. Hooking 
right elbow to left knee.

333
00:17:37,323 --> 00:17:39,992
Sit up nice and tall.
Activate that right foot.

334
00:17:39,992 --> 00:17:42,762
Left hand's gonna 
come in front of the chin.

335
00:17:42,762 --> 00:17:46,699
So we're using this to keep
the left armpit chest lifted.

336
00:17:46,699 --> 00:17:50,503
Keep everything lifted on
this same plane as you inhale.

337
00:17:50,503 --> 00:17:52,405
And then exhale.
Here we go, pull it back.

338
00:17:52,405 --> 00:17:53,706
Stay lifted, lifted, lifted.

339
00:17:53,706 --> 00:17:55,741
Not collapsing here.

340
00:17:55,741 --> 00:17:56,977
Lifting.

341
00:17:57,910 --> 00:18:01,981
And then from there lightly
bring the left fingertips down.

342
00:18:01,981 --> 00:18:06,052
Inhale to lift and lengthen,
create space.

343
00:18:06,052 --> 00:18:08,983
Soft and easy, exhale, twist.

344
00:18:12,191 --> 00:18:13,693
Inhale, lift and lengthen.

345
00:18:16,561 --> 00:18:19,330
And exhale, twist.

346
00:18:22,001 --> 00:18:23,336
One more inhale.

347
00:18:23,336 --> 00:18:26,072
Sit up nice and tall.

348
00:18:26,072 --> 00:18:27,573
Light on that left hand.

349
00:18:29,385 --> 00:18:30,702
And exhale, twist.

350
00:18:32,793 --> 00:18:35,781
Slow release back to center.

351
00:18:35,781 --> 00:18:37,259
Send both legs out.

352
00:18:37,259 --> 00:18:39,685
You're gonna shift your weight
so your heels are close to the

353
00:18:39,685 --> 00:18:41,253
front edge of your mat.

354
00:18:41,253 --> 00:18:43,189
Send the fingertips forward.

355
00:18:43,189 --> 00:18:45,191
Palms come together, 
interlace the fingertips.

356
00:18:45,191 --> 00:18:46,415
We call that steeple grip or

357
00:18:46,415 --> 00:18:48,260
this is like 
that Charlie's Angels.

358
00:18:48,260 --> 00:18:50,363
Then point the toes, 
scoop the tailbone under,

359
00:18:50,363 --> 00:18:52,732
we're gonna try to go 
one vertebra at a time.

360
00:18:52,732 --> 00:18:55,801
Nice and slow see if 
you can savor this moment.

361
00:18:55,801 --> 00:18:57,236
I just realized it might 
be helpful for you to

362
00:18:57,236 --> 00:18:58,371
zip the legs up tight.

363
00:18:58,371 --> 00:19:01,974
If not, stay nice 
and hip width apart.

364
00:19:01,974 --> 00:19:03,944
Ankles in line with the knees,
in line with the hips

365
00:19:03,944 --> 00:19:06,112
and we're gonna 
move nice and slow.

366
00:19:06,112 --> 00:19:06,846
What are you afraid of?

367
00:19:06,846 --> 00:19:08,514
Your legs flying up 
in embarrassing yourself?

368
00:19:08,514 --> 00:19:09,949
No, take your time.

369
00:19:09,949 --> 00:19:12,051
Stay in the moment.
Nice and slow.

370
00:19:12,051 --> 00:19:14,420
Imagine those 
sandbags on your thighs.

371
00:19:14,420 --> 00:19:16,155
You got this.

372
00:19:16,155 --> 00:19:18,024
Taking stock, checking in.

373
00:19:19,425 --> 00:19:22,895
Nice and slow.
Nice and slow.

374
00:19:22,895 --> 00:19:25,940
Eventually we'll join 
Benji here on the ground.

375
00:19:27,733 --> 00:19:30,128
Head is the last thing to land.

376
00:19:34,540 --> 00:19:35,808
Inhale in deeply.

377
00:19:37,795 --> 00:19:40,348
Exhale completely,
let everything go.

378
00:19:41,313 --> 00:19:44,417
Gently rock the head a
little side to side, ear to ear.

379
00:19:44,417 --> 00:19:47,787
Getting a little massage 
in the back of the head.

380
00:19:47,787 --> 00:19:49,789
The atlas.

381
00:19:51,524 --> 00:19:54,060
Nice passive stretch here.

382
00:19:54,060 --> 00:19:56,062
Side of the neck.

383
00:19:58,531 --> 00:20:00,232
Soften through 
the skin of the face.

384
00:20:00,232 --> 00:20:00,966
Close your eyes.

385
00:20:00,966 --> 00:20:03,326
Bring your head 
back to center stillness.

386
00:20:05,237 --> 00:20:09,313
Relax through the fingers,
the toes, the wrist, the ankles.

387
00:20:09,313 --> 00:20:11,035
Inhale in deeply.

388
00:20:12,144 --> 00:20:15,214
Then, here we go, letting the
weight of your body release

389
00:20:15,214 --> 00:20:17,616
completely and 
fully into the earth. Enjoy.

390
00:20:17,616 --> 00:20:21,309
Imagine you're just 
kind of sinking into

391
00:20:22,348 --> 00:20:23,783
a big cloud

392
00:20:25,257 --> 00:20:28,373
and it's holding you here

393
00:20:28,373 --> 00:20:31,107
in all your beautiful glory.

394
00:20:40,489 --> 00:20:42,541
Inhale lots of love in.

395
00:20:44,977 --> 00:20:46,709
Exhale lots of love out.

396
00:20:50,355 --> 00:20:52,351
Inhale lots of love in.

397
00:20:55,701 --> 00:20:57,947
Exhale lots of love out.

398
00:20:57,947 --> 00:20:59,330
And do one more on your own.

399
00:20:59,330 --> 00:21:02,752
I'm not going to cue it,
enjoy it, savor it, listen.

400
00:21:12,949 --> 00:21:14,551
Life is good.

401
00:21:15,941 --> 00:21:17,685
Bring the palms together.

402
00:21:19,804 --> 00:21:21,394
Thumbs to third eye.

403
00:21:24,287 --> 00:21:27,052
Thank you for sharing your
valuable time and energy with me

404
00:21:27,052 --> 00:21:29,021
and all of the beautiful people

405
00:21:29,021 --> 00:21:32,124
and pets practicing 
all over the world.

406
00:21:32,124 --> 00:21:34,375
Take one final deep breath in.

407
00:21:36,996 --> 00:21:39,512
And we exhale to 
close a practice.

408
00:21:41,066 --> 00:21:42,306
Namaste.

409
00:21:44,410 --> 00:21:48,529
(upbeat gentle music)