1 00:00:00,334 --> 00:00:01,301 - Howdy everyone. 2 00:00:01,301 --> 00:00:03,570 Welcome to Home, your 30-day yoga journey. 3 00:00:03,570 --> 00:00:07,574 It's Day 17 and today we synchronize our watches, 4 00:00:07,574 --> 00:00:10,711 we synchronize our hearts, we synchronize our brains all in 5 00:00:10,711 --> 00:00:14,014 the name of self love and self care and we synchronize the 6 00:00:14,014 --> 00:00:16,706 movement with the breath. 7 00:00:16,706 --> 00:00:18,458 Let's get started. 8 00:00:20,675 --> 00:00:24,918 (upbeat gentle music) 9 00:00:38,472 --> 00:00:39,640 Alrighty, my darling friends, 10 00:00:39,640 --> 00:00:42,376 let's begin in a nice, comfortable seat of your choice. 11 00:00:42,376 --> 00:00:44,745 Come on down to the ground and, as always, 12 00:00:44,745 --> 00:00:47,381 take your time getting there, right? 13 00:00:47,381 --> 00:00:49,416 The yoga, it's already begun. 14 00:00:49,416 --> 00:00:53,153 Right, it started the moment you made the decision 15 00:00:53,153 --> 00:00:54,824 to show up for yourself today. 16 00:00:55,807 --> 00:00:58,592 So take your time. 17 00:00:58,592 --> 00:01:02,529 Enjoy coming into this first shape and when you get there, 18 00:01:02,529 --> 00:01:07,167 just sit up nice and tall, you can find a soft, easy sway. 19 00:01:07,167 --> 00:01:10,643 We're kind of re-patterning the rigid 20 00:01:10,643 --> 00:01:12,773 beginning that some of us 21 00:01:12,773 --> 00:01:15,742 may or may not have been used to in the past. 22 00:01:15,742 --> 00:01:18,879 And using this at-home yoga to 23 00:01:18,879 --> 00:01:23,790 really find that sense of self, of ease. 24 00:01:24,418 --> 00:01:26,519 Yeah, Benji! Get it! 25 00:01:26,519 --> 00:01:28,021 I don't know if my mic picked that up 26 00:01:28,021 --> 00:01:30,724 but it was a nice long sigh. 27 00:01:30,724 --> 00:01:33,577 Benji returning home. 28 00:01:37,064 --> 00:01:40,364 So find some soft, easy movement here once you get settled in. 29 00:01:41,668 --> 00:01:43,003 And again, we're signaling the brain, 30 00:01:43,003 --> 00:01:44,638 oh, we're not kind of coming into this shape, 31 00:01:44,638 --> 00:01:46,239 checking off Sukhasana. 32 00:01:46,239 --> 00:01:48,771 We're coming back inward, right? 33 00:01:48,771 --> 00:01:51,464 Coming back home, coming back into our bodies. 34 00:01:51,464 --> 00:01:56,511 And you might find right away that you're noticing a busy mind 35 00:01:57,434 --> 00:02:02,456 or some congestion perhaps in the body energetically or even 36 00:02:02,456 --> 00:02:04,992 physically or sore and so just remember, 37 00:02:04,992 --> 00:02:09,463 this is part of our journey, our exploration, 38 00:02:09,463 --> 00:02:12,666 the commitment to really look inside but then you have to be 39 00:02:12,666 --> 00:02:14,868 willing to see what's there. 40 00:02:14,868 --> 00:02:18,127 So whatever you're showing up with, 41 00:02:19,106 --> 00:02:20,945 it's all good. Pay attention. 42 00:02:22,009 --> 00:02:25,946 As you're ready, begin to deepen your breath. 43 00:02:32,419 --> 00:02:36,526 Using that inhale to find a gentle lift, 44 00:02:36,526 --> 00:02:38,725 an expansion, and then remember what comes 45 00:02:38,725 --> 00:02:40,227 after the lift and the expansion. 46 00:02:40,227 --> 00:02:42,229 Naturally, a softening. 47 00:02:42,229 --> 00:02:45,098 So play with that here as you get settled in. 48 00:02:47,968 --> 00:02:49,603 Day 17. 49 00:02:49,603 --> 00:02:51,738 If you feel comfortable, close your eyes. 50 00:02:51,738 --> 00:02:54,374 Allow the sound of my voice to guide you. 51 00:02:54,374 --> 00:02:55,742 If that's not right for you today, 52 00:02:55,742 --> 00:02:58,445 for whatever reason, just take your gaze and gently drop it 53 00:02:58,445 --> 00:03:02,858 down past your nose as we continue to inhale deeply. 54 00:03:05,085 --> 00:03:07,921 And exhale nice and slow. 55 00:03:07,921 --> 00:03:10,562 Days 17 where we work 56 00:03:12,413 --> 00:03:14,416 to synchronize. 57 00:03:15,729 --> 00:03:19,348 What's that you say? 58 00:03:20,267 --> 00:03:22,569 Marrying the breath to the movement today, 59 00:03:22,569 --> 00:03:24,577 the movement to the breath. 60 00:03:26,513 --> 00:03:30,061 So taking some time to really sync the two 61 00:03:30,061 --> 00:03:33,980 and explore what that process is or could be, right? 62 00:03:33,980 --> 00:03:37,617 This is, in my opinion, very necessary for us to continue 63 00:03:37,617 --> 00:03:40,153 this journey and grow our practice here together 64 00:03:40,153 --> 00:03:42,237 so I hope you enjoy. 65 00:03:43,557 --> 00:03:45,559 Starting nice and slow we'll ease in. 66 00:03:45,559 --> 00:03:47,828 On your next breath in, 67 00:03:47,828 --> 00:03:50,630 lift the shoulders up towards the ear lobes. 68 00:03:50,630 --> 00:03:51,798 Squeeze and lift. 69 00:03:51,798 --> 00:03:53,934 Breathe in, breathe in, squeeze and lift, 70 00:03:53,934 --> 00:03:55,502 squeeze and lift. We've done this before. 71 00:03:55,502 --> 00:03:57,104 You're gonna exaggerate it today. 72 00:03:57,104 --> 00:03:59,306 Take the elbows back, shoulders back. 73 00:03:59,306 --> 00:04:01,808 Shoulder blades kiss together and as you exhale, 74 00:04:01,808 --> 00:04:03,510 slide them down the back body. 75 00:04:04,730 --> 00:04:07,080 Lots of space between the ears and shoulders. 76 00:04:07,080 --> 00:04:08,849 Again, inhale, squeeze and lift. 77 00:04:08,849 --> 00:04:11,585 Nice and easy lifting up out of the side body. 78 00:04:11,585 --> 00:04:13,086 Squeeze and lift, squeeze and lift. 79 00:04:13,086 --> 00:04:15,122 Lift, lift, lift, squeeze. 80 00:04:15,122 --> 00:04:17,190 Then send the shoulder blades together. 81 00:04:17,190 --> 00:04:19,359 Imagine you're pinching that pencil. 82 00:04:19,359 --> 00:04:22,598 And then on an exhale, they slide down the back body. 83 00:04:23,396 --> 00:04:25,332 Starting to sit up a little taller here. 84 00:04:25,332 --> 00:04:26,700 Big breath in. 85 00:04:26,700 --> 00:04:29,536 Squeeze and lift, squeeze and lift. 86 00:04:30,363 --> 00:04:33,106 And then taking it back and down on the exhale. 87 00:04:34,872 --> 00:04:38,111 Again, inhale, squeeze and lift. 88 00:04:40,580 --> 00:04:42,249 Really exaggerating this movement, 89 00:04:42,249 --> 00:04:43,216 whatever that means to you. 90 00:04:43,216 --> 00:04:46,386 Send it back and down as you breathe out. 91 00:04:46,386 --> 00:04:48,388 Alright, once more, big inhale. 92 00:04:50,323 --> 00:04:52,092 Big gesture in the shoulders. 93 00:04:52,092 --> 00:04:54,718 Take it back and down as you exhale. 94 00:04:55,862 --> 00:04:57,764 Awesome, drop the chin to the chest. 95 00:04:57,764 --> 00:05:00,834 Palms are gonna come to rest gently on the knees or thighs 96 00:05:00,834 --> 00:05:02,102 if they are not already. 97 00:05:02,102 --> 00:05:04,504 And then you decide what feels best. 98 00:05:04,504 --> 00:05:08,543 Palm face up or palms face down. 99 00:05:09,561 --> 00:05:14,435 So you're starting to just make more decisions on the mat 100 00:05:14,435 --> 00:05:16,394 based on how you feel. 101 00:05:16,394 --> 00:05:18,153 Alright, then bow the chin to the chest. 102 00:05:18,153 --> 00:05:20,175 We're just hanging out here for a second. 103 00:05:20,175 --> 00:05:22,889 Notice if you've collapsed in the spine. 104 00:05:24,042 --> 00:05:26,048 See if you can sit up nice and tall. 105 00:05:27,828 --> 00:05:29,719 Good, take a deep breath in. 106 00:05:31,031 --> 00:05:33,333 Exhale, drop the shoulders down just a bit more. 107 00:05:34,868 --> 00:05:37,704 And then small circles with the nose one way. 108 00:05:42,907 --> 00:05:45,308 And then the other way, whenever you're ready. 109 00:05:53,553 --> 00:05:55,121 Oh, yeah. 110 00:05:55,121 --> 00:05:56,523 Okay, bring the head over the heart, 111 00:05:56,523 --> 00:05:58,458 the heart over the pelvis. 112 00:05:58,458 --> 00:05:59,960 Find that alignment and fingertips 113 00:05:59,960 --> 00:06:01,654 are going to go out left to right. 114 00:06:02,588 --> 00:06:03,573 Benji. 115 00:06:04,431 --> 00:06:06,933 Alright, listen carefully, nice and slow, we're gonna inhale. 116 00:06:06,933 --> 00:06:08,101 Keep the palms face down as you 117 00:06:08,101 --> 00:06:10,136 send the fingertips out left to right. 118 00:06:10,136 --> 00:06:11,137 Just like in our Warriors, 119 00:06:11,137 --> 00:06:12,906 think beyond the physical body, right? 120 00:06:12,906 --> 00:06:16,309 So there's energy moving out past the fingertips. 121 00:06:16,309 --> 00:06:18,245 Pull the pinkies back, open your heart, 122 00:06:18,245 --> 00:06:20,947 lift your chest, feel that opening through the pecs. 123 00:06:20,947 --> 00:06:22,632 Take a deep breath in here. 124 00:06:22,632 --> 00:06:25,619 Feel that expansion through all four sides of the torso. 125 00:06:25,619 --> 00:06:27,754 Then nice and slow, you're gonna bend the elbows. 126 00:06:27,754 --> 00:06:30,533 And on the exhale we're gonna bring the palms together 127 00:06:30,533 --> 00:06:33,860 Anjuli Mudra at the heart. We know this, beautiful. 128 00:06:33,860 --> 00:06:36,096 Now drop your chin to your chest. 129 00:06:36,096 --> 00:06:38,954 We're gonna bring the hands behind the back of the neck. 130 00:06:40,233 --> 00:06:42,969 And on your next big inhale, send the fingertips all the way 131 00:06:42,969 --> 00:06:44,204 up towards the sky. 132 00:06:44,204 --> 00:06:46,206 Lengthening through all four sides of the torso. 133 00:06:46,206 --> 00:06:47,841 Big breath in here. 134 00:06:47,841 --> 00:06:50,076 And use your exhale, palms face down. 135 00:06:50,076 --> 00:06:52,579 Just slowly, slowly come back to one. 136 00:06:53,732 --> 00:06:57,484 Alright, seeing if we can marry the movement to the breath, 137 00:06:57,484 --> 00:06:59,419 the breath with the movement. 138 00:06:59,419 --> 00:07:01,788 So can the breath be the fuel for the movement? 139 00:07:01,788 --> 00:07:03,623 Let's find out. Here we go. 140 00:07:03,623 --> 00:07:06,393 Inhale, halfway lift. Palms face down. 141 00:07:06,393 --> 00:07:08,428 Just come to this position. 142 00:07:08,428 --> 00:07:11,564 Pull the pinkies back. Lift up through the chest. 143 00:07:11,564 --> 00:07:12,963 Beautiful. 144 00:07:12,963 --> 00:07:15,764 Go ahead and take another big sip of air in here. 145 00:07:16,936 --> 00:07:19,372 And sync up here. Exhale, palms come together. 146 00:07:24,022 --> 00:07:26,579 Nice and slow. Good, chin to chest. 147 00:07:26,579 --> 00:07:28,948 Reach behind. On your next inhale, 148 00:07:28,948 --> 00:07:31,182 lift it all the way up. Big breath in. 149 00:07:33,353 --> 00:07:35,191 And on the exhale, float it down. 150 00:07:35,724 --> 00:07:37,268 Fingertips kiss the earth. 151 00:07:39,815 --> 00:07:42,109 Alright, let's giddy up. Inhale, halfway lift. 152 00:07:42,962 --> 00:07:44,413 Fingertips out left to right. 153 00:07:45,198 --> 00:07:46,766 Right away, exhale, palms together, 154 00:07:46,766 --> 00:07:47,867 Namaste. 155 00:07:50,236 --> 00:07:52,215 Chin to chest, reach behind. 156 00:07:53,573 --> 00:07:55,575 Inhale, lift it all the way up. 157 00:07:58,712 --> 00:08:00,901 Exhale, press it down. 158 00:08:06,353 --> 00:08:07,887 Good, now we're gonna slow down the breath. 159 00:08:07,887 --> 00:08:09,889 See if you can enlongate your inhale, 160 00:08:09,889 --> 00:08:11,691 elongate your exhale. 161 00:08:11,691 --> 00:08:13,460 Ready? 162 00:08:13,460 --> 00:08:15,676 Inhale, fingertips left to right. 163 00:08:19,666 --> 00:08:22,344 Exhale, palms together at center. 164 00:08:26,806 --> 00:08:28,742 Retain the breath here, hold it. 165 00:08:28,742 --> 00:08:30,243 Chin to chest, reach behind. 166 00:08:30,243 --> 00:08:32,698 Big inhale lifts you all the way up. 167 00:08:36,016 --> 00:08:38,118 And exhale to float it down nice and slow, 168 00:08:38,118 --> 00:08:39,237 don't rush it. 169 00:08:45,792 --> 00:08:47,193 Alright, let's go, inhale. 170 00:08:47,193 --> 00:08:48,326 Left to right. 171 00:08:52,499 --> 00:08:54,534 Exhale, nice and slow, empty it out, 172 00:08:54,534 --> 00:08:56,536 palms together the heart. 173 00:09:01,908 --> 00:09:04,310 Chin to chest, reach behind, you got this. 174 00:09:04,310 --> 00:09:07,487 Slow it down. Big inhale all the way up. 175 00:09:11,718 --> 00:09:14,139 Exhale, press the palms down. 176 00:09:19,025 --> 00:09:21,961 Now, maybe closing your eyes or softening your gaze, 177 00:09:21,961 --> 00:09:24,130 using the sound of my voice to guide you. 178 00:09:24,130 --> 00:09:26,441 Inhale fingertips, left to right. 179 00:09:30,303 --> 00:09:32,529 Exhale, hands to heart. 180 00:09:36,676 --> 00:09:38,945 Chin the chest, reach behind. 181 00:09:38,945 --> 00:09:41,163 Big inhale lifts you all the way up. 182 00:09:45,952 --> 00:09:47,854 Exhale, pressing it down. 183 00:09:47,854 --> 00:09:49,856 Energy in the fingertips. 184 00:09:55,462 --> 00:09:57,330 Stick with it, stay focused. 185 00:09:57,330 --> 00:09:59,743 Inhale, halfway, left to right. 186 00:10:03,369 --> 00:10:06,111 Exhale, palms together, Namaste. 187 00:10:10,343 --> 00:10:12,645 Good, chin to chest, reach behind. 188 00:10:12,645 --> 00:10:14,913 Inhale lifts you all the way up. 189 00:10:18,918 --> 00:10:21,356 And exhale, floating it down. 190 00:10:26,459 --> 00:10:28,761 Twice more, stick with it. 191 00:10:28,761 --> 00:10:31,462 Nice and heavy in the hips, inhale, halfway lift. 192 00:10:34,400 --> 00:10:36,143 Exhale, hands to heart. 193 00:10:40,874 --> 00:10:42,893 Chin to chest, reach behind. 194 00:10:43,910 --> 00:10:46,163 Big inhale all the way up. 195 00:10:49,382 --> 00:10:52,113 Exhale, float it down, nice and slow. 196 00:10:57,657 --> 00:11:00,226 Last one, inhale, spread the fingertips left to right. 197 00:11:03,569 --> 00:11:05,455 Exhale, hands to heart. 198 00:11:07,867 --> 00:11:10,170 Pause, retain the breath. Chin to chest. 199 00:11:10,170 --> 00:11:12,472 Reach behind, palms kiss together. 200 00:11:12,472 --> 00:11:15,621 Breathe into all four sides of the torso as you lift it up. 201 00:11:18,811 --> 00:11:20,292 Good, exhale, 202 00:11:20,292 --> 00:11:24,551 caressing an imaginary cloud or pillow or 203 00:11:24,551 --> 00:11:27,220 blanket in the air all the way down as you breathe out, 204 00:11:27,220 --> 00:11:29,188 breathe out, breathe out, breathe out, breathe out. 205 00:11:29,188 --> 00:11:31,291 Fingertips kiss the earth. 206 00:11:31,291 --> 00:11:32,525 Close your eyes. 207 00:11:32,525 --> 00:11:34,527 Pause, observe. 208 00:11:38,698 --> 00:11:40,847 Notice how you feel. 209 00:11:47,707 --> 00:11:49,242 Then bat the eyelashes open. 210 00:11:50,042 --> 00:11:51,297 Oh, hello. 211 00:11:51,297 --> 00:11:53,294 And let's come forward onto all fours. 212 00:11:55,114 --> 00:11:57,850 Take your time. 213 00:11:57,850 --> 00:12:00,420 Any soft, easy movement that you like here, 214 00:12:00,420 --> 00:12:03,282 take it away. Checking in with the wrists. 215 00:12:05,425 --> 00:12:06,893 Curling the toes, 216 00:12:06,893 --> 00:12:11,052 stretching through the fascia of the foot, the feet. 217 00:12:12,565 --> 00:12:16,202 Petting your darling animal if you have one nearby. 218 00:12:17,152 --> 00:12:19,512 Mine sounds like a little piggy today. 219 00:12:22,317 --> 00:12:24,210 And then I'll meet you in some spinal flexion. 220 00:12:24,210 --> 00:12:26,245 Let's do a couple Cat-Cows, your version. 221 00:12:26,245 --> 00:12:28,381 You can take it off the railroad tracks. 222 00:12:28,381 --> 00:12:32,719 You can stick with a structured movement. 223 00:12:36,255 --> 00:12:38,491 Bring your breath. 224 00:12:38,491 --> 00:12:41,694 Remember, the breath always comes first. 225 00:12:43,852 --> 00:12:47,325 So when and if in your practice 226 00:12:47,325 --> 00:12:49,636 you feel inspired to freestyle 227 00:12:49,636 --> 00:12:54,498 or if your guide inspires 228 00:12:54,498 --> 00:12:57,043 you to find what feels good, 229 00:12:57,043 --> 00:12:59,694 wink, wink, wink, 230 00:13:00,891 --> 00:13:02,215 let it start with the breath. 231 00:13:02,215 --> 00:13:05,184 Always a good idea to let the breath inspire that movement. 232 00:13:07,600 --> 00:13:10,256 So on that note, we're gonna take it to Downward Facing Dog 233 00:13:10,256 --> 00:13:12,992 but resists my cue. Right? 234 00:13:12,992 --> 00:13:15,828 So resist the urge to just kind of go there because I said 235 00:13:15,828 --> 00:13:16,896 Downward Facing Dog. 236 00:13:16,896 --> 00:13:20,633 See if you can find a fun way to get there. 237 00:13:20,633 --> 00:13:23,436 We're in the second half of this journey now, it's time. 238 00:13:23,436 --> 00:13:25,038 So take your time. And if you're like, 239 00:13:25,038 --> 00:13:27,462 "I don't know what to do, Adriene." It's all right. 240 00:13:28,975 --> 00:13:32,011 You do know what to do and I'll just meet you there. 241 00:13:32,011 --> 00:13:33,046 Downward Facing Dog. 242 00:13:33,046 --> 00:13:35,346 Just two Downward Dogs here. Oh, sorry, buddy. 243 00:13:35,346 --> 00:13:37,368 Scared him (laughs). 244 00:13:38,058 --> 00:13:39,200 Aw. 245 00:13:40,420 --> 00:13:42,722 Hips up high eventually. 246 00:13:42,722 --> 00:13:46,359 Hands lovingly glued to the earth. 247 00:13:46,359 --> 00:13:47,727 We're going to pedal it out here. 248 00:13:47,727 --> 00:13:49,936 We're just gonna continue that same little dance. 249 00:13:50,797 --> 00:13:54,434 Letting the breath inspire the movement here. 250 00:13:54,434 --> 00:13:57,203 Check in with your body here on Day 17. 251 00:14:02,364 --> 00:14:05,211 I like when I wear baggy shirt or like a sweatshirt to 252 00:14:05,211 --> 00:14:08,381 practice, especially at home, 'cause you kinda just come into 253 00:14:08,381 --> 00:14:12,185 your own little private love fort here. 254 00:14:14,271 --> 00:14:16,740 Oh, it's the simple things in life, you guys. 255 00:14:17,590 --> 00:14:19,258 Alright, take baby steps to the top. 256 00:14:19,258 --> 00:14:21,994 Nice and slow, crawl it forward. 257 00:14:21,994 --> 00:14:23,963 Enjoy the journey from the back of the mat 258 00:14:23,963 --> 00:14:25,665 to the front of the mat. It's a humbling one. 259 00:14:25,665 --> 00:14:27,300 It's a beautiful one. 260 00:14:27,300 --> 00:14:30,036 So tap into that humility. 261 00:14:32,912 --> 00:14:34,574 And we'll meet in Forward Fold. 262 00:14:34,574 --> 00:14:37,673 Feet hip width apart or flush together. 263 00:14:37,673 --> 00:14:40,113 Just nice conscious footing, your choice. 264 00:14:40,113 --> 00:14:42,321 Take a second to shake the head. 265 00:14:44,217 --> 00:14:46,119 Soften through the neck. 266 00:14:46,119 --> 00:14:48,121 Ground through the feet. 267 00:14:53,025 --> 00:14:55,394 And when you're ready, we'll bend the knees generously, 268 00:14:55,394 --> 00:14:58,765 bringing the belly toward the tops of the thighs and with a 269 00:14:58,765 --> 00:15:01,667 little energy today, see if you can roll up through the spine, 270 00:15:01,667 --> 00:15:02,402 nice and slow. 271 00:15:02,402 --> 00:15:06,739 So energy doesn't mean rush, but just whatever that means to you. 272 00:15:06,739 --> 00:15:08,741 Find a new connection. 273 00:15:17,850 --> 00:15:19,085 Mountain Pose. 274 00:15:19,085 --> 00:15:20,953 When you get there, take a deep breath in. 275 00:15:20,953 --> 00:15:21,921 Enjoy. 276 00:15:23,897 --> 00:15:26,983 And use the exhale to relax your shoulders down. 277 00:15:28,094 --> 00:15:30,795 And this is a little 278 00:15:33,679 --> 00:15:36,769 synchronization moment that I take with me everywhere. 279 00:15:36,769 --> 00:15:38,371 Seems so basic, right? 280 00:15:38,371 --> 00:15:40,873 But we talk about this on the channel a lot. 281 00:15:40,873 --> 00:15:43,376 You know, anywhere you are, if you need a little vinyasa 282 00:15:43,376 --> 00:15:45,311 moment, you can take a deep breath in. 283 00:15:45,311 --> 00:15:48,958 Find a lift, wherever that is, whatever that means for you. 284 00:15:48,958 --> 00:15:50,249 And then use the exhale to 285 00:15:50,249 --> 00:15:54,520 actively draw your shoulders back and down. 286 00:15:54,520 --> 00:15:56,222 So shoulder blades kiss together and down. 287 00:15:56,222 --> 00:15:58,024 And you can do this anytime, anywhere. 288 00:15:58,024 --> 00:15:59,692 Big inhale to find the lift. 289 00:15:59,692 --> 00:16:02,128 Using an active exhale to draw the shoulders down. 290 00:16:03,762 --> 00:16:07,133 So many of you know this little ditty already. 291 00:16:07,133 --> 00:16:11,938 It can just serve as a reminder but maybe this is your first 292 00:16:11,938 --> 00:16:14,841 time kind of unlocking that in your toolbox. 293 00:16:14,841 --> 00:16:18,044 Just a simple inhale to lift up wherever you are. 294 00:16:18,044 --> 00:16:19,224 Give it a try now. 295 00:16:19,896 --> 00:16:22,715 And an exhale to draw the shoulders back and then down. 296 00:16:24,778 --> 00:16:27,520 And you can start to get really nerdy with this tiny little 297 00:16:27,520 --> 00:16:31,157 ditty and find other things to turn on and lift 298 00:16:31,157 --> 00:16:32,491 as you drop the shoulders down. 299 00:16:32,491 --> 00:16:33,926 For instance, shoulders drop down, 300 00:16:33,926 --> 00:16:36,462 we find this lift up through the lower belly. 301 00:16:36,462 --> 00:16:38,598 We're just inspiring this connection. 302 00:16:38,598 --> 00:16:39,432 Right, so it happens. 303 00:16:39,432 --> 00:16:42,869 We veer off, we get distracted or we start scrolling or we get 304 00:16:42,869 --> 00:16:46,239 swept up in an emotion such as anger or 305 00:16:46,239 --> 00:16:48,074 frustration or disappointment. 306 00:16:48,074 --> 00:16:49,876 And so it's nice to have these little tiny, 307 00:16:49,876 --> 00:16:52,945 itty bitty tool or things in our toolbelt that 308 00:16:52,945 --> 00:16:54,893 that really go a long way. 309 00:16:54,893 --> 00:16:57,450 Alright, so keep that in mind. 310 00:16:57,450 --> 00:16:59,501 Inhale, reach for the sky. 311 00:16:59,501 --> 00:17:01,020 Big stretch, big breath. 312 00:17:01,020 --> 00:17:03,823 Go ahead and practice here. Exhale, drop the shoulders down. 313 00:17:05,272 --> 00:17:06,160 Beautiful. 314 00:17:06,160 --> 00:17:09,100 Take a deep breath in again, spread the fingertips. 315 00:17:09,100 --> 00:17:11,244 And this time, as you exhale, bend the knees, 316 00:17:11,244 --> 00:17:12,584 send 'em back. 317 00:17:13,199 --> 00:17:15,668 You're coming into a little Chair variation. 318 00:17:15,668 --> 00:17:17,403 So we're gonna draw the low belly in. 319 00:17:17,403 --> 00:17:19,438 We're just gonna wake up through the legs. 320 00:17:19,438 --> 00:17:20,640 Spread the fingertips. 321 00:17:20,640 --> 00:17:22,541 Palms are facing in towards each other. 322 00:17:23,473 --> 00:17:25,645 Now send the shins back. 323 00:17:25,645 --> 00:17:26,812 Send the bum back. 324 00:17:26,812 --> 00:17:29,649 Stay grounded through all four corners of the feet. 325 00:17:29,649 --> 00:17:32,251 Inhale in to look forward. You got this. 326 00:17:32,251 --> 00:17:35,855 Exhale, you're just gonna take your left hand drag it across 327 00:17:35,855 --> 00:17:38,190 your right arm as if you're pulling back a bow and arrow and 328 00:17:38,190 --> 00:17:40,860 then send your left fingertips back as far as they go. 329 00:17:40,860 --> 00:17:43,746 So they only go here, great. We're working to open up space. 330 00:17:43,746 --> 00:17:45,464 Don't worry about the traditional Chair Pose here. 331 00:17:45,464 --> 00:17:47,867 Just keep those hips back, shins back, 332 00:17:47,867 --> 00:17:49,936 all four corners of the feet grounded. 333 00:17:49,936 --> 00:17:51,904 Inhale in again. 334 00:17:51,904 --> 00:17:53,639 Exhale to drop the shoulders down. 335 00:17:54,748 --> 00:17:56,309 Great, inhale, come back to center. 336 00:17:56,309 --> 00:17:58,454 Bring everything to center, palms facing in. 337 00:17:58,454 --> 00:18:00,547 Gorgeous, exhale. 338 00:18:00,547 --> 00:18:02,848 Sit back, way back. You got this. 339 00:18:02,848 --> 00:18:05,418 Good, inhale to look forward. 340 00:18:05,418 --> 00:18:08,086 Exhale, right fingertips now come across. 341 00:18:08,086 --> 00:18:10,489 We're starting to create a little heat. 342 00:18:10,489 --> 00:18:11,891 Welcome some heat. 343 00:18:11,891 --> 00:18:13,593 All the way across, all the way across the chest. 344 00:18:13,593 --> 00:18:15,461 Take it back as far as it goes. 345 00:18:15,461 --> 00:18:17,997 And again, if it's just here then that's all right. 346 00:18:17,997 --> 00:18:20,032 We're opening up through the front body still. 347 00:18:20,032 --> 00:18:22,168 Take your time. 348 00:18:22,168 --> 00:18:25,071 Great, dig into the heels, dig into the ball joint 349 00:18:25,071 --> 00:18:26,872 of the big toe, the ball joint of the pinky toe. 350 00:18:26,872 --> 00:18:28,507 You got this. Inhale in. 351 00:18:28,507 --> 00:18:30,142 Exhale, relax your shoulders down. 352 00:18:30,142 --> 00:18:31,770 Sink a little lower. 353 00:18:31,770 --> 00:18:33,446 Great and then bring it all the way back. 354 00:18:33,446 --> 00:18:34,933 Inhale to center. 355 00:18:34,933 --> 00:18:37,316 Gorgeous, exhale, drop the shoulders. 356 00:18:37,316 --> 00:18:40,453 We rise up strong, dig into the heels, inhale. 357 00:18:40,453 --> 00:18:42,455 Reach for the sky. 358 00:18:42,455 --> 00:18:44,190 Palms kiss together up and overhead. 359 00:18:44,190 --> 00:18:47,693 Draw your navel in and up as you melt the hands 360 00:18:47,693 --> 00:18:50,062 back down to heart center. 361 00:18:50,062 --> 00:18:52,437 Pause. Notice how you feel. 362 00:18:54,233 --> 00:18:56,369 Wonderful. Inhale in deeply here. 363 00:18:56,369 --> 00:18:58,371 Big audible breath. 364 00:18:59,605 --> 00:19:01,040 Exhale completely. 365 00:19:01,040 --> 00:19:04,010 Nice audible breath, maybe breathe out through the lips, 366 00:19:04,010 --> 00:19:05,390 the mouth. 367 00:19:07,940 --> 00:19:09,682 Excellent. Bring the hands to your waistline. 368 00:19:09,682 --> 00:19:10,916 Open your eyes. 369 00:19:10,916 --> 00:19:12,818 We're gonna slowly come to stand wide on the mat. 370 00:19:12,818 --> 00:19:16,529 Bring the feet just a little bit wider than shoulder width apart. 371 00:19:17,823 --> 00:19:20,470 Toes pointing forward, grounded through the feet. 372 00:19:22,361 --> 00:19:24,997 Think of that upward current of energy lifting you up, 373 00:19:24,997 --> 00:19:28,401 up, up through the front body and then it does this beautiful 374 00:19:28,401 --> 00:19:32,505 like Tokyo 2020 Olympics flip in the air 375 00:19:32,505 --> 00:19:34,640 and then down through the back body. 376 00:19:34,640 --> 00:19:35,741 So we have this upward current 377 00:19:35,741 --> 00:19:37,610 of energy through the front body. 378 00:19:37,610 --> 00:19:40,534 Downward current of energy through the back body. 379 00:19:43,416 --> 00:19:45,418 Little power pose here. 380 00:19:47,253 --> 00:19:50,656 Take another moment here to simply notice how you feel and 381 00:19:50,656 --> 00:19:53,976 reestablish this relationship 382 00:19:53,976 --> 00:19:56,728 with conscious breath. 383 00:20:00,766 --> 00:20:03,335 Alright, here we go again. Soft bend in the knees. 384 00:20:03,335 --> 00:20:04,503 Inhale, take up space. 385 00:20:04,503 --> 00:20:06,539 You're gonna send the fingertips out left to right. 386 00:20:06,539 --> 00:20:08,774 Own it here, take up space. You got it. 387 00:20:08,774 --> 00:20:10,342 Pull the pinkies back. 388 00:20:10,342 --> 00:20:12,645 Lift up through the front, ground through the back. 389 00:20:12,645 --> 00:20:15,481 Use this little ditty of inhaling to lift, 390 00:20:15,481 --> 00:20:17,853 relaxing the shoulders on the exhale. 391 00:20:19,385 --> 00:20:21,153 Good, take one more deep breath in. 392 00:20:21,153 --> 00:20:23,789 As you do so, think about drawing energy up from the 393 00:20:23,789 --> 00:20:25,422 arches of the feet here. 394 00:20:25,422 --> 00:20:26,892 Mhmmm, nice. 395 00:20:26,892 --> 00:20:29,662 Then exhale, bring the palms together at the heart. 396 00:20:29,662 --> 00:20:31,197 Same thing as before. 397 00:20:31,197 --> 00:20:32,731 Beautiful chin to chest. 398 00:20:32,731 --> 00:20:35,374 But try to keep the torso nice and long. 399 00:20:37,136 --> 00:20:39,071 Great, then reach behind. 400 00:20:39,071 --> 00:20:41,540 Inhale, carve a line with the nose, 401 00:20:41,540 --> 00:20:44,410 just like we've been doing, push that little ball of yarn forward 402 00:20:44,410 --> 00:20:46,686 as you reach all the way up towards the sky. 403 00:20:47,346 --> 00:20:49,148 So we're pressing away from the earth. 404 00:20:49,148 --> 00:20:52,051 We're reaching up towards the sky. 405 00:20:52,051 --> 00:20:55,621 And then take a deep breath in here as you just find a little 406 00:20:55,621 --> 00:20:58,090 stretch in the side body. 407 00:20:58,090 --> 00:21:00,326 And on your exhale, be true to your exhale, 408 00:21:00,326 --> 00:21:02,328 go ahead and release the fingertips down. 409 00:21:06,499 --> 00:21:08,857 Good, take one cycle of breath here, in. 410 00:21:10,679 --> 00:21:12,014 And out. 411 00:21:13,402 --> 00:21:16,536 Alright, let's go again. Soft bend in the knees. 412 00:21:16,536 --> 00:21:18,758 Inhale, send the fingertips out left to right. 413 00:21:20,446 --> 00:21:22,248 Exhale, palms heart center. 414 00:21:24,282 --> 00:21:26,218 Chin to chest, reach behind. 415 00:21:26,218 --> 00:21:29,188 Follow with me here, big inhale, reach for the sky. 416 00:21:29,188 --> 00:21:31,690 Draw energy up through the arches of the feet. 417 00:21:31,690 --> 00:21:33,626 Exhale, press the palms down, 418 00:21:33,626 --> 00:21:36,996 all the way fingertips to your sides. 419 00:21:37,621 --> 00:21:39,932 Good, picking up the pace of it, inhale. 420 00:21:39,932 --> 00:21:41,053 Left to right. 421 00:21:42,353 --> 00:21:44,240 Exhale to heart center. 422 00:21:46,071 --> 00:21:49,175 Chin to chest, reach behind. 423 00:21:49,175 --> 00:21:50,376 Inhale all the way up. 424 00:21:50,376 --> 00:21:51,710 Reach, reach, reach, reach, reach, 425 00:21:51,710 --> 00:21:53,045 reach, reach, reach, reach, reach. 426 00:21:53,045 --> 00:21:54,246 Exhale, press it down. 427 00:21:54,246 --> 00:21:56,562 Energy in the fingertips lengthen through the crowd. 428 00:21:58,009 --> 00:21:59,752 See if you can find something new on this next one. 429 00:21:59,752 --> 00:22:01,946 Here we go, inhale. Left to right. 430 00:22:03,956 --> 00:22:06,280 Exhale, Anjuli Mudra. 431 00:22:08,961 --> 00:22:11,697 Chin to chest, strong legs here, reach behind. 432 00:22:11,697 --> 00:22:13,699 Inhale, all the way up. 433 00:22:16,902 --> 00:22:20,239 Exhale, fingertips float down nice and slow. 434 00:22:21,674 --> 00:22:22,908 Again, find something new. 435 00:22:22,908 --> 00:22:24,410 Is it with the feet? Is with the legs? 436 00:22:24,410 --> 00:22:26,568 Lifting the kneecaps? Inhale, halfway lift. 437 00:22:28,948 --> 00:22:30,886 Exhale hands to heart. 438 00:22:33,185 --> 00:22:34,720 Chin to chest, reach behind. 439 00:22:34,720 --> 00:22:36,255 Life is good. All the way up. 440 00:22:36,255 --> 00:22:37,362 Big breath in. 441 00:22:40,608 --> 00:22:42,761 And exhale float it down. Last one. 442 00:22:42,761 --> 00:22:44,897 This time see if you can integrate the neck. 443 00:22:44,897 --> 00:22:46,298 What would that mean? 444 00:22:46,298 --> 00:22:49,535 Maybe using your nose to kind of follow the arms? 445 00:22:49,535 --> 00:22:51,153 Inhale, halfway lift. 446 00:22:52,605 --> 00:22:54,139 Exhale hands to heart. 447 00:22:56,519 --> 00:22:58,314 Reach behind. 448 00:22:58,314 --> 00:23:00,045 Last time, inhale all the way up. 449 00:23:03,158 --> 00:23:05,384 And exhale, float it all the way down. 450 00:23:05,384 --> 00:23:08,208 Fingertips are going to interlace behind the back here. 451 00:23:08,921 --> 00:23:11,490 Bring the palms as close together as they come. 452 00:23:11,490 --> 00:23:12,891 You can always square at the wrists here, 453 00:23:12,891 --> 00:23:14,927 getting a nice stretch in the forearm. 454 00:23:14,927 --> 00:23:17,296 Draw that lower belly in just a bit. 455 00:23:17,296 --> 00:23:18,831 Find that lift up through the front, 456 00:23:18,831 --> 00:23:20,695 that grounding through the back. 457 00:23:23,527 --> 00:23:25,141 Big breath in here. 458 00:23:26,038 --> 00:23:27,806 Long breath out. 459 00:23:27,806 --> 00:23:30,476 Listen carefully, we're gonna turn the left toes in, 460 00:23:30,476 --> 00:23:31,810 turn the right toes out. 461 00:23:33,138 --> 00:23:34,461 Inhale. 462 00:23:34,461 --> 00:23:35,539 Lift your heart. 463 00:23:35,539 --> 00:23:37,570 Exhale, pull the right hip crease back. 464 00:23:38,355 --> 00:23:39,768 Beautiful. Inhale in again. 465 00:23:39,768 --> 00:23:42,021 Carve a line with the nose, look up. 466 00:23:42,021 --> 00:23:43,625 Exhale, bend your front knee. 467 00:23:45,661 --> 00:23:46,625 Great. 468 00:23:46,625 --> 00:23:48,060 Does this feel familiar? 469 00:23:48,060 --> 00:23:49,428 Draw the navel in and up. 470 00:23:49,428 --> 00:23:51,130 Big breath in again. 471 00:23:51,130 --> 00:23:55,167 With the exhale, peel the right hip crease back, 472 00:23:55,167 --> 00:23:57,369 ground through the outer edge of that left foot 473 00:23:57,369 --> 00:23:59,004 and begin to look forward. 474 00:23:59,004 --> 00:24:03,108 Trying maybe to see your reflection here in the pond, 475 00:24:03,108 --> 00:24:05,110 hugging the low ribs in. 476 00:24:05,110 --> 00:24:07,313 Not coming all the way down into Humble Warrior unless you're 477 00:24:07,313 --> 00:24:08,914 just really craving it. 478 00:24:08,914 --> 00:24:10,602 Keep this nice flat back. 479 00:24:11,579 --> 00:24:13,085 Engage your left inner thigh. 480 00:24:13,952 --> 00:24:15,954 Take a second here to lovingly refine. 481 00:24:15,954 --> 00:24:17,515 Use your breath. 482 00:24:21,593 --> 00:24:23,429 Great. Keep the back leg strong. 483 00:24:23,429 --> 00:24:26,665 The root of this, the back leg as you slowly release the 484 00:24:26,665 --> 00:24:30,882 fingertips down to come up, big inhale, Warrior I. 485 00:24:30,882 --> 00:24:33,410 Yes. Awesome. 486 00:24:33,410 --> 00:24:37,109 Inhale to look up, spread the fingertips. 487 00:24:37,109 --> 00:24:38,744 Exhale, Warrior II. 488 00:24:38,744 --> 00:24:40,769 You can widen your stance if you need to. 489 00:24:41,671 --> 00:24:43,238 Great, pull it back. 490 00:24:44,550 --> 00:24:46,333 Lift your heart. 491 00:24:47,001 --> 00:24:48,928 Nice. Inhale in. 492 00:24:50,193 --> 00:24:51,695 Exhale, hands come to the waistline, 493 00:24:51,695 --> 00:24:53,559 we straighten the right leg. 494 00:24:53,559 --> 00:24:54,326 Beautiful. 495 00:24:54,326 --> 00:24:56,261 Then back to this power pose here. 496 00:24:56,261 --> 00:24:58,430 You can narrow your stance if you like or stay put. 497 00:24:58,430 --> 00:25:00,566 Just nice strong legs. 498 00:25:00,566 --> 00:25:02,304 Inhale in deeply here. 499 00:25:03,802 --> 00:25:05,270 Exhale to release the fingers. 500 00:25:05,270 --> 00:25:06,472 We're gonna interlace again. 501 00:25:06,472 --> 00:25:08,407 This time opposite thumb on top 502 00:25:08,407 --> 00:25:11,110 so the one that feels a little weird. 503 00:25:12,490 --> 00:25:14,279 And you know, we celebrate the weird here. 504 00:25:14,279 --> 00:25:15,528 So... 505 00:25:20,345 --> 00:25:23,983 You're like, "I know. I'm a subscriber to this channel." 506 00:25:23,983 --> 00:25:25,858 (laughs) 507 00:25:25,858 --> 00:25:28,494 This time really actively draw their knuckles down. 508 00:25:28,494 --> 00:25:30,396 Just creating more space. 509 00:25:31,769 --> 00:25:33,465 Inhale. 510 00:25:33,465 --> 00:25:36,201 Upward current of energy through the front body. 511 00:25:36,201 --> 00:25:38,102 Exhale, exaggerating that 512 00:25:38,102 --> 00:25:41,140 downward current of energy through your back. 513 00:25:41,140 --> 00:25:43,175 And then when you're ready, turn the right toes in, 514 00:25:43,175 --> 00:25:44,562 send the left toes out. 515 00:25:46,405 --> 00:25:47,813 Great, check it out. 516 00:25:47,813 --> 00:25:50,120 Inhale to lift the heart, maybe look up. 517 00:25:51,049 --> 00:25:53,188 Exhale to relax the shoulders down. 518 00:25:54,153 --> 00:25:56,155 Inhale in again. 519 00:25:56,155 --> 00:25:58,290 Exhale, bend your left knee. 520 00:26:00,224 --> 00:26:01,393 Right? 521 00:26:01,393 --> 00:26:04,630 Hug the low ribs in, lengthen the tailbone down. 522 00:26:04,630 --> 00:26:08,267 Find that connection to your middle, your center. 523 00:26:08,267 --> 00:26:10,436 And then here we go, strong, rooted. 524 00:26:10,436 --> 00:26:12,738 Should feel really connected in that back leg here. 525 00:26:12,738 --> 00:26:15,374 Engage your right inner thigh if you don't. 526 00:26:15,374 --> 00:26:16,742 Alright, peel the left hip crease back, 527 00:26:16,742 --> 00:26:17,709 deep breath in. 528 00:26:17,709 --> 00:26:18,811 Exhale, lean forward. 529 00:26:18,811 --> 00:26:22,815 Strong Sushumna, this strong midline here. 530 00:26:22,815 --> 00:26:24,716 Hugging the low ribs in. 531 00:26:24,716 --> 00:26:25,818 Sending your gaze forward. 532 00:26:25,818 --> 00:26:28,520 Give yourself that image, this is that Zoolander moment. 533 00:26:28,520 --> 00:26:30,255 Like, "Who am I?" 534 00:26:30,255 --> 00:26:32,024 Looking in, lengthening through the crown, 535 00:26:32,024 --> 00:26:35,027 strong legs, shoulder blades still drawing together. 536 00:26:35,747 --> 00:26:38,427 There's a lot going on here. Find your breath. 537 00:26:42,768 --> 00:26:43,569 Excellent. 538 00:26:43,569 --> 00:26:47,106 Then nice and steady, fingertips drop down to come up. 539 00:26:47,106 --> 00:26:48,574 Keep that front knee bent. 540 00:26:48,574 --> 00:26:51,743 We inhale rise, lift the heart, Warrior I. 541 00:26:51,743 --> 00:26:54,346 Press into the outer edge of your back foot strong. 542 00:26:54,346 --> 00:26:55,914 I call this the lost Warrior. 543 00:26:55,914 --> 00:26:59,003 I feel like not many people are teaching Warrior I 544 00:26:59,003 --> 00:27:02,254 or practicing Warrior I. But we are! We love you! 545 00:27:02,254 --> 00:27:03,589 You're number one to us! 546 00:27:03,589 --> 00:27:05,924 Okay, here we go. (laughs) 547 00:27:05,924 --> 00:27:08,293 Lift your head, your gaze up. 548 00:27:08,293 --> 00:27:09,695 Keep the neck integrated. 549 00:27:10,461 --> 00:27:12,164 Inhale in. 550 00:27:12,164 --> 00:27:14,528 Exhale, Warrior II. 551 00:27:14,528 --> 00:27:16,802 You got this. Widen your stance if you like. 552 00:27:16,802 --> 00:27:19,147 Keep that front leg bent. 553 00:27:20,272 --> 00:27:22,480 Your legs might be tired. We got this. 554 00:27:22,480 --> 00:27:24,943 You guys are doing great. Day 17. 555 00:27:24,943 --> 00:27:27,212 Talk about a Warrior. So awesome. 556 00:27:27,212 --> 00:27:28,313 Inhale in, you got this. 557 00:27:28,313 --> 00:27:29,519 One more breath. 558 00:27:30,516 --> 00:27:31,984 Exhale. Hands come to the waistline. 559 00:27:31,984 --> 00:27:33,018 (sighs) 560 00:27:33,018 --> 00:27:34,586 Turn the left toes in. 561 00:27:34,586 --> 00:27:37,689 Option today to do the heel-toe, heel-toe. 562 00:27:37,689 --> 00:27:40,526 Do-si-do, come on, baby, let's go! 563 00:27:41,262 --> 00:27:42,027 Just kidding. 564 00:27:42,027 --> 00:27:45,497 Or maybe today you bend the knees and we use this connection 565 00:27:45,497 --> 00:27:46,832 to center that we've been working on, 566 00:27:46,832 --> 00:27:48,166 this lift through the front, ground through the back 567 00:27:48,166 --> 00:27:49,334 to hop the feet together. 568 00:27:49,334 --> 00:27:50,422 Ready? Give it a go. 569 00:27:53,815 --> 00:27:56,875 Whatever decision you made there, (chuckles) 570 00:27:56,875 --> 00:27:58,415 commit to it fully. 571 00:27:59,411 --> 00:28:02,648 And then we'll release the fingertips down. 572 00:28:02,648 --> 00:28:03,815 Take a deep breath in. 573 00:28:03,815 --> 00:28:05,967 Squeeze the shoulders up to the ears. 574 00:28:07,419 --> 00:28:10,514 And exhale, drop it out, breathe out through your mouth. 575 00:28:12,442 --> 00:28:13,859 Drop it down. Inhale. 576 00:28:14,894 --> 00:28:16,495 Exhale, let it go. 577 00:28:17,223 --> 00:28:18,892 And once more, make it awesome. 578 00:28:18,892 --> 00:28:20,320 Inhale, squeeze and lift. 579 00:28:21,293 --> 00:28:23,228 Exhale, let it go. 580 00:28:24,616 --> 00:28:26,132 Float the palms together. 581 00:28:26,132 --> 00:28:28,307 Last time, Anjuli Mudra at the heart. 582 00:28:28,307 --> 00:28:31,610 Bring the thumbs up to the third eye and just take a second here. 583 00:28:31,610 --> 00:28:32,778 Feet grounded. 584 00:28:32,778 --> 00:28:34,513 Heart gently lifted. 585 00:28:34,513 --> 00:28:36,782 Reverent bow here of head to heart. 586 00:28:36,782 --> 00:28:39,685 Mind intelligence to the body intelligence. 587 00:28:39,685 --> 00:28:42,287 Find your breath. 588 00:28:42,287 --> 00:28:44,289 Listen to your song. 589 00:28:46,391 --> 00:28:49,494 So a little commitment here. 590 00:28:49,494 --> 00:28:51,496 A loving commitment. 591 00:28:53,699 --> 00:28:58,407 To respect the breath and this marriage of movement and breath. 592 00:29:01,239 --> 00:29:04,376 From this day on to the end of this journey, 593 00:29:04,376 --> 00:29:05,877 and then I'll let you decide if you want to 594 00:29:05,877 --> 00:29:07,813 keep it going from there. 595 00:29:07,813 --> 00:29:10,182 Alright, so we'll put it into practice again tomorrow. 596 00:29:10,182 --> 00:29:14,219 In the meantime, hopefully you can find small ways or be open 597 00:29:14,219 --> 00:29:18,523 to small ways in which this practice shows up off your mat. 598 00:29:18,523 --> 00:29:19,858 Thank you so much for being here. 599 00:29:19,858 --> 00:29:22,480 Take one more deep breath in. 600 00:29:23,595 --> 00:29:26,254 And we'll exhale to whisper 601 00:29:27,182 --> 00:29:28,661 Namaste. 602 00:29:30,743 --> 00:29:35,091 (upbeat gentle music)