- Hello, everyone.

Welcome to Home, 
your 30-day yoga journey.

It's Day 16,

and today we learn to savor.

Let's get started.

(gentle upbeat music)

Okey doke, my friends.

Hello!

Welcome to your Sweet 16.

Let's begin seated.

Thank you so 
much for being here.

Sit up nice and tall.

Take a second to settle in.

Hmmm.

Savor, what does it 
mean to savor something?

Drop your gaze 
here or close your eyes,

relax your shoulders, 
start to tune into your breath.

Take a second to scan the body.

Always, always

utilizing the tools 
of our yoga practice

to simply notice.

Notice how you feel.

And when we allow 
ourself the time and

the opportunity 
to simply notice,

inevitably we start 
to soften our grip

on the doing.

This kind of desire,

this innate need 
to get 'er done, right?

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

So just a little reminder today

to allow one present moment,

best you can, 
to bleed into the next to

maybe drop any expectation.

Keep an open mind.

Inhale in deeply.

Long exhale.

Inhale.

We often talk about 
enjoying the exhale,

can you savor that exhalation?

We're really good at 
enjoying the inhalation,

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

long, beautiful exhale.

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

Big inhale.

And long exhale.

Awesome.

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

excuse me, the 
hands of the knees.

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

Lotus, go ahead and 
give yourself a little space,

you have a nice wide base.

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

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

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

so you can go to 
any side you like.

You're gonna inhale, 
smooth your heart forward.

And then exhale, just like 
in Cat Pose round through

chin to chest.

Feel that stretch 
in the back body.

Lean back, way back.

And then continue the journey.

Smoothing the heart forward

as you breathe in 
and then exhale,

rounding through the spine.

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

Think Cat-Cow, right?

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

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

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

circle, through 
the circular motion.

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

your knees to kind 
of exaggerate and savor,

really get into

the body.
(clears throat) Excuse me.

And if you are 
moving quite fast here,

see if you can slow it down.

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

(snaps)

And then reversing the 
circle whenever you're ready.

Again, establishing the exhale
as you come back and around

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

and then smoothing 
the heart forward.

Breathing in.

Should feel 
really yummy in the hips.

And the more you use 
your palms on the knees,

you can get into the shoulders,
even the neck.

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

This time I'd like to 
bring your awareness,

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

And I often use this image that

I guess now some some age groups

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

But this image of the 
old fashioned coffee grinder.

So if you can allow this
movement really come from the

middle as you move 
around like one of those

old fashioned coffee grinder.

Stimulating those

digestive organs 
and really massaging

from the inside out.
Reverse your circle.

Moving with the breath.

And then on this side,

slowly begin to make this
circular motion smaller.

And smaller spiraling 
in on itself

'til eventually you are

getting smaller, smaller,
smaller and you're stacked

head over heart, 
heart over pelvis.

But don't rush this moment.

Itty bitty circles.

Itty bitty living space.

And then we find 
stillness once again.

Head over heart, 
heart over pelvis.

Excellent, left hand 
comes to the earth.

Inhale, reach the 
right fingertips up high.

Exhale, big side stretch.

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

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

Inhale.

Exhale, listen carefully.

Chin to chest, right fingertips
gonna come down through.

We're gonna swoop 
the fingertips forward

and take it to the other side.

Big inhale.

Exhale, maybe 
right forearm down.

Excellent, come 
all the way back up.

Deep breath in.

Relax the shoulders 
as you breathe out.

Right hand to the earth.

Inhale, reach the 
left fingertips up high.

Exhale, side body stretch.

Maybe right 
forearm to the earth.

Chin to chest, left 
fingertips sweep through.

Should feel an awesome 
stretch opening through

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

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

Right fingertips reach.

Maybe left forearm 
to the earth, maybe not.

Hips are heavy here.

Beautiful.
Inhale in.

Exhale, come back to center.

Awesome. Take a second 
to inhale, squeeze

the shoulders up 
to the ear lobe.

Squeeze, squeeze, 
squeeze, squeeze,

squeeze and lift.

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

Twice more like that.
Inhale, squeeze and lift.

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

And exhale, back and down.

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

Inhale, squeeze and lift.

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

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

And then take 
them back and down.

(huffs)

Excellent.

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

take it here.

Find what feels good.

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

movements.

Begin to cultivate and

listen really to what 
your body needs, right?

Listen and respond.
Listen and respond.

That's how we 
find that yumminess.

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

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

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

We don't miss 
the birds flying by.

We can really learn 
to savor the moment,

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

Big and small.

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

Knees wide as the mat.

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

Knees as wide as your yoga mat.

Big toes come in 
towards each other.

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

So not underneath the 
shoulders today but in front

so you have a nice slope here.

Yes.

Then we're gonna inhale,
drop the belly.

Let your tail go 
up towards the sky.

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

Inhale in, shift 
your heart forward.

Exhale, come 
around to the right side.

Sink through that 
Extended Child's Pose

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

Inhale.
(back cracks)

Ooh, yes, opening up already.

Come forward.

Exhale, rounding through.

Big inhale takes you forward.

(back cracks) Ooh.

And exhale around the bend.

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

keep your connection 
in the fingertips.

Keep your connection 
in the tops of the feet.

So always, always that 
which is touching the earth,

your foundation,

starting there and
then moving from there.

Even here.

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

Inhaling as you come forward.

Exhaling as you come back.

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

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

We call it drunk Cat-Cow.

Drunk on love of course.

Of course, of course, truly.

Reverse your circle.

Inhaling to come forward.

Exhaling to come back.

If this is too 
much on the knees,

you can always double
up on the mat like so.

Peek at me if you need to

and use this as 
a little extra padding.

And now as you move 
through your circle,

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

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

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

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

then learn to 
listen and respond.

Go there.

That's where we'll meet.

Extended Child's Pose.

Take your time getting there.

Then when you get there,
reach the arms forward,

active arms, inhale in.

Exhale, go ahead 
and lift the heart,

come back up.
Keep the knees where they are.

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

reach the right 
fingertips up high.

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

And then exhale,
thread the needle.

Right fingertips come in and

underneath the bridge 
of the left arm.

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

Feel that stretch 
through the upper back body.

Soften your gaze, 
your jaw, breathe deep.

Amazing.

Press into your foundation,
come back up to center.

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

Inhale, reach the 
left fingertips up high.

And exhale, thread the needle.

Right elbow up towards the sky.

Use your right palm to 
really press into the earth,

breathe deep.

Should feel 
yummy for most of us.

Anyone with a computer,
a smartphone, small child.

Instrument, vehicle.

Side sleepers.

Like Benji.

Inhale.

Exhale, come all the way up.

Walk the palms forward, walk
the knees underneath the hips,

curl the toes under,
Downward Facing Dog.

Here we go.

Enjoy this transition.

Can we savor 
that lift of the hips?

Can we give thanks for 
this hand to earth connection?

Enjoy. Enjoy.

Take a deep breath in.

And a long breath out.

Two more like that,
deep breath in.

And a long breath out.

One more, 
make it awesome, big inhale.

And exhale, let it go.

Beautiful.

Slow descend in 
the knees back down.

Swing the legs 
to one side, any side,

and come through to a seat.
Send your legs out.

We're coming into Dundasana 
so sit up nice and tall.

Activate the feet by flexing
your toes towards your face.

Thigh bones, 
femurs plug in and down.

So let them get really heavy,

almost as if you had 
like a sandbag here.

Great.

Then we're gonna inhale, draw
their shoulder blades together.

Exhale, draw them 
down the back body.

Alright, lift the 
knees just a bit.

Bring the hands to 
the tops of the thighs.

Feel the warmth of your hands,
the power of touch,

as you slide your hands all
the way down past your knees,

past the shins,
wherever you end up, is great.

Just see where you end up today
and really enjoy this connection

of the hands on the legs.

Wherever you end up, 
take a deep breath in and

use an exhale to fold inward.

If the hands come all
the way to the ankles, great.

Outer edges the feet, great.

If not, also wonderful.

Super great.

If you need more, you want the
bind to take the index finger

and the middle finger and thumb
grab onto the big toe and work

to straighten 
the legs from here.

All together now let's inhale,
look forward.

Just find a little extension.

Think most will 
benefit from this moment

and then exhale fold 
inward in again.

Seated Forward Fold.

You're gonna want to come out.
You're gonna want to give up.

You're going to want to start
to think about your next meal.

How blessed we are to 
even have a next meal?

Can you bring your awareness
back to the breath here?

Relish it, big inhale.

Enjoy the exhale.

Keep listening.

Feel the skin of the back 
stretch as you breathe in.

The rise of the inhale and
then the fall of the exhale,

softening as you breathe out.

Way to stay with it, 
take one more breath.

And slowly on the 
exhale you can release.

We' ll start to tuck 
the chin and roll up slowly,

very slowly.

Great, bring your right 
knee all the way up and in.

Give it a hug.

Left elbow 
around the right knee.

Activate through the left foot.
Here we go, inhale.

Listen carefully, you're gonna
take your left palm just in

front of your chin--
That's your right hand.

Take your right hand 
just in front of your chin.

And then smoothing that surface,

you're gonna pull 
the right elbow back.

Great, then bring 
the fingertips down.

Breathe into your belly.

Exhale, enjoy the twist.

Inhale, lift and lengthen.

Exhale, twist.

One more time, inhale,
lift and lengthen.

And exhale.

Good, come back to center.

Send that right leg out.
Left knee comes up and in.

Give it a hug. Hooking 
right elbow to left knee.

Sit up nice and tall.
Activate that right foot.

Left hand's gonna 
come in front of the chin.

So we're using this to keep
the left armpit chest lifted.

Keep everything lifted on
this same plane as you inhale.

And then exhale.
Here we go, pull it back.

Stay lifted, lifted, lifted.

Not collapsing here.

Lifting.

And then from there lightly
bring the left fingertips down.

Inhale to lift and lengthen,
create space.

Soft and easy, exhale, twist.

Inhale, lift and lengthen.

And exhale, twist.

One more inhale.

Sit up nice and tall.

Light on that left hand.

And exhale, twist.

Slow release back to center.

Send both legs out.

You're gonna shift your weight
so your heels are close to the

front edge of your mat.

Send the fingertips forward.

Palms come together, 
interlace the fingertips.

We call that steeple grip or

this is like 
that Charlie's Angels.

Then point the toes, 
scoop the tailbone under,

we're gonna try to go 
one vertebra at a time.

Nice and slow see if 
you can savor this moment.

I just realized it might 
be helpful for you to

zip the legs up tight.

If not, stay nice 
and hip width apart.

Ankles in line with the knees,
in line with the hips

and we're gonna 
move nice and slow.

What are you afraid of?

Your legs flying up 
in embarrassing yourself?

No, take your time.

Stay in the moment.
Nice and slow.

Imagine those 
sandbags on your thighs.

You got this.

Taking stock, checking in.

Nice and slow.
Nice and slow.

Eventually we'll join 
Benji here on the ground.

Head is the last thing to land.

Inhale in deeply.

Exhale completely,
let everything go.

Gently rock the head a
little side to side, ear to ear.

Getting a little massage 
in the back of the head.

The atlas.

Nice passive stretch here.

Side of the neck.

Soften through 
the skin of the face.

Close your eyes.

Bring your head 
back to center stillness.

Relax through the fingers,
the toes, the wrist, the ankles.

Inhale in deeply.

Then, here we go, letting the
weight of your body release

completely and 
fully into the earth. Enjoy.

Imagine you're just 
kind of sinking into

a big cloud

and it's holding you here

in all your beautiful glory.

Inhale lots of love in.

Exhale lots of love out.

Inhale lots of love in.

Exhale lots of love out.

And do one more on your own.

I'm not going to cue it,
enjoy it, savor it, listen.

Life is good.

Bring the palms together.

Thumbs to third eye.

Thank you for sharing your
valuable time and energy with me

and all of the beautiful people

and pets practicing 
all over the world.

Take one final deep breath in.

And we exhale to 
close a practice.

Namaste.

(upbeat gentle music)