1 00:00:00,334 --> 00:00:01,268 - Hello, everyone. 2 00:00:01,268 --> 00:00:03,890 Welcome to Home, your 30-day yoga journey. 3 00:00:03,890 --> 00:00:06,807 It's Day 18, believe. 4 00:00:07,657 --> 00:00:09,219 Let's get started. 5 00:00:11,234 --> 00:00:15,804 (upbeat gentle music) 6 00:00:29,530 --> 00:00:34,184 Alright, let's begin today's practice on our backs. 7 00:00:34,779 --> 00:00:37,938 Yes. 8 00:00:37,938 --> 00:00:39,940 Take your time getting there. 9 00:00:41,775 --> 00:00:43,235 Right away, 10 00:00:44,815 --> 00:00:47,915 bend your knees, bring your feet to the ground. 11 00:00:47,915 --> 00:00:49,983 Come into our constructive rest pose. 12 00:00:49,983 --> 00:00:52,252 So you can walk the feet as wide as the mat 13 00:00:52,252 --> 00:00:54,454 so you don't have to hold your legs up. 14 00:00:54,454 --> 00:00:57,291 And right away let's bring the hands to the belly and just 15 00:00:57,291 --> 00:00:58,992 chill out for a second. 16 00:00:58,992 --> 00:01:02,296 So we're gonna move in today's practice. 17 00:01:02,296 --> 00:01:05,332 Adding another layer of vocabulary, 18 00:01:05,332 --> 00:01:09,069 but I'd like to invite you to just take a second to see how 19 00:01:09,069 --> 00:01:10,604 fast you can surrender. 20 00:01:10,604 --> 00:01:13,507 Lately I've been calling this a flash of surrender. 21 00:01:13,507 --> 00:01:17,305 How fast can you let go? 22 00:01:18,812 --> 00:01:22,757 And this practice has been immensely helpful 23 00:01:23,991 --> 00:01:27,833 for me in my recent journey 24 00:01:28,699 --> 00:01:31,825 and I've been implementing it into my home 25 00:01:31,825 --> 00:01:35,622 practice and even post run recoveries. 26 00:01:35,622 --> 00:01:37,764 So whatever's going on with you today just, 27 00:01:37,764 --> 00:01:40,500 ah, arrive. See how fast you can chill out. 28 00:01:41,869 --> 00:01:43,003 And if you can't, that's all right. 29 00:01:43,003 --> 00:01:45,539 That's great information as well. 30 00:01:45,539 --> 00:01:46,873 A flash of surrender. 31 00:01:46,873 --> 00:01:48,442 Can you start to relax everything? 32 00:01:48,442 --> 00:01:49,843 Close your eyes. 33 00:01:49,843 --> 00:01:52,006 Really land here in the moment. 34 00:01:53,380 --> 00:01:56,671 Honoring this time. 35 00:01:57,451 --> 00:01:59,740 Maybe you take a deep breath in here. 36 00:02:01,254 --> 00:02:05,092 And allow it to be a breath of gratitude first for yourself 37 00:02:05,092 --> 00:02:08,996 for showing up, for really believing in yourself and 38 00:02:08,996 --> 00:02:14,171 believing that this time could be valuable. 39 00:02:19,106 --> 00:02:22,009 On your exhalation, just allow the weight of the 40 00:02:22,009 --> 00:02:24,293 body to relax here for a second. 41 00:02:25,282 --> 00:02:30,770 Taking just but a moment to really empty your cup here. 42 00:02:30,770 --> 00:02:32,598 Chill out, surrender. 43 00:02:34,354 --> 00:02:36,456 'Cause then you know, we're gonna fill it. 44 00:02:36,456 --> 00:02:39,192 So just take a couple breaths here on your own. 45 00:02:41,442 --> 00:02:43,050 Mmmmm. 46 00:02:48,832 --> 00:02:51,829 And then when you're read, continue to gently deepen the 47 00:02:51,829 --> 00:02:54,339 breath and we're gonna start to rock the head gently 48 00:02:54,339 --> 00:02:56,543 side to side, ear to ear. 49 00:02:56,543 --> 00:02:59,292 Getting that gentle massage in the back of the head. 50 00:03:00,862 --> 00:03:04,550 Welcoming a gentle, passive-ish 51 00:03:04,550 --> 00:03:07,354 stretch to the neck and even the 52 00:03:07,354 --> 00:03:10,290 trap as you rock gently back and forth. 53 00:03:10,290 --> 00:03:12,510 And then just notice your tempo. 54 00:03:15,962 --> 00:03:17,964 Notice your tempo. 55 00:03:22,703 --> 00:03:26,073 Cool, bring the head back to center. 56 00:03:26,073 --> 00:03:29,643 We'll let the knees part, we're gonna walk the feet now in line 57 00:03:29,643 --> 00:03:31,378 with the hips, toes pointing forward. 58 00:03:31,378 --> 00:03:33,266 So just keep noticing your patterns, 59 00:03:33,266 --> 00:03:36,016 especially with the toes, it's just a fun little, 60 00:03:36,016 --> 00:03:39,686 I think, experiment, a little indicator of pattern. 61 00:03:39,686 --> 00:03:42,089 No right or wrong, no judgment 62 00:03:42,089 --> 00:03:44,724 of whatever it is you're noticing. 63 00:03:44,724 --> 00:03:45,692 Just notice your pattern. 64 00:03:45,692 --> 00:03:48,195 See if you can bring your toes to point forward, 65 00:03:48,195 --> 00:03:51,975 heels crawl up towards the sits bones. 66 00:03:52,933 --> 00:03:54,901 Great, then interlace the fingers, 67 00:03:54,901 --> 00:03:58,171 bring them behind the head, elbows wide. 68 00:03:58,171 --> 00:04:00,307 Extend your thumbs so you have this nice little neck hammock. 69 00:04:00,307 --> 00:04:01,908 Give yourself a little massage. 70 00:04:01,908 --> 00:04:03,176 Yes. 71 00:04:03,176 --> 00:04:06,680 Start to breathe a little deeper using this shape to inspire 72 00:04:06,680 --> 00:04:09,549 more depth of breath. Whatever that means to you. 73 00:04:09,549 --> 00:04:12,925 Really breathing maybe into the rib cage. 74 00:04:12,925 --> 00:04:15,388 Feeling it expand. 75 00:04:16,414 --> 00:04:20,694 And then just take a second to notice the quality of air in the 76 00:04:20,694 --> 00:04:25,089 room or whatever environment you are playing in today. 77 00:04:27,934 --> 00:04:30,504 Maybe take a second to notice the light. 78 00:04:32,307 --> 00:04:33,673 The quality of light. 79 00:04:34,967 --> 00:04:36,719 Just expanding our awareness. 80 00:04:39,146 --> 00:04:42,516 And see if you can trust or believe that wherever you are 81 00:04:42,516 --> 00:04:46,019 today, maybe you're like squeezing in this practice like 82 00:04:46,019 --> 00:04:49,579 early or super late because you didn't want to miss Day 18. 83 00:04:49,579 --> 00:04:52,058 What if you could trust and believe that everything 84 00:04:52,058 --> 00:04:52,726 is as it should be? 85 00:04:52,726 --> 00:04:54,677 You're exactly where you're supposed to be, 86 00:04:54,677 --> 00:04:57,164 exactly the right time practicing, 87 00:04:57,164 --> 00:04:58,668 what if that were true? 88 00:05:01,807 --> 00:05:04,604 Just a little food for thought. 89 00:05:04,604 --> 00:05:08,011 Okay, we're going to give a gentle pull on the back 90 00:05:08,011 --> 00:05:09,680 of the neck, just creating a little gentle, 91 00:05:09,680 --> 00:05:12,279 gentle, gentle, gentle traction. 92 00:05:12,279 --> 00:05:15,439 Chin tucks into the chest, elbows get nice and wide. 93 00:05:16,683 --> 00:05:18,919 Inhale in, keep that gentle pull, 94 00:05:18,919 --> 00:05:20,787 just that gentle traction. 95 00:05:20,787 --> 00:05:22,889 As you exhale, lift the head, the neck, 96 00:05:22,889 --> 00:05:24,524 the shoulders, the elbows up high. 97 00:05:24,524 --> 00:05:27,594 Start to engage your abdominal wall and pause here. 98 00:05:27,594 --> 00:05:30,430 Low belly and upper abdominal, abdominals. 99 00:05:30,430 --> 00:05:33,800 (laughs) Articulate, Adriene, are coming in to do a little 100 00:05:33,800 --> 00:05:36,278 kiss in the center. 101 00:05:36,278 --> 00:05:38,939 And we're here for three, two. 102 00:05:38,939 --> 00:05:42,342 Look up towards the third eye and back on the one. 103 00:05:42,342 --> 00:05:43,933 Good, and then slowly lower down. 104 00:05:45,029 --> 00:05:47,280 Here we go, big inhale. 105 00:05:47,280 --> 00:05:48,715 Exhale to lift. 106 00:05:48,715 --> 00:05:50,617 Again, we're not crunching here in the neck. 107 00:05:50,617 --> 00:05:52,252 We're keeping neck nice and long. 108 00:05:52,252 --> 00:05:54,387 So you can imagine you're holding like a juicy piece of 109 00:05:54,387 --> 00:05:56,289 fruit between your chin and your chest. 110 00:05:56,289 --> 00:05:58,959 Keep the thumbs extended to cradle the neck if you're still 111 00:05:58,959 --> 00:06:00,630 working on building strength here. 112 00:06:00,630 --> 00:06:02,554 You shouldn't have any pain in the neck. 113 00:06:03,496 --> 00:06:05,265 Not here, not I. 114 00:06:05,265 --> 00:06:06,566 Gaze up and then back. 115 00:06:06,566 --> 00:06:08,435 Nice long neck for three, 116 00:06:08,435 --> 00:06:10,170 squeeze and lift a little higher for two. 117 00:06:10,170 --> 00:06:11,674 Squeeze and lift a little higher 118 00:06:11,674 --> 00:06:14,274 and then slowly lower on the one. 119 00:06:14,274 --> 00:06:16,610 Alright, now let's synchronize with the breath. 120 00:06:16,610 --> 00:06:17,902 Inhale in. 121 00:06:19,212 --> 00:06:20,680 Sharp exhale to lift. 122 00:06:22,700 --> 00:06:24,198 Inhale to lower. 123 00:06:25,488 --> 00:06:27,236 Exhale to lift. 124 00:06:27,236 --> 00:06:29,916 Lower back these flush with the mat the whole time. 125 00:06:29,916 --> 00:06:32,031 Inhale to lower. 126 00:06:32,031 --> 00:06:33,503 Sharp exhale to lift. 127 00:06:34,394 --> 00:06:35,625 Inhale to lower. 128 00:06:36,874 --> 00:06:38,590 Sharp exhale to lift, squeeze. 129 00:06:39,586 --> 00:06:41,163 Inhale to lower. 130 00:06:41,711 --> 00:06:43,269 Exhale, lift a little higher. 131 00:06:44,583 --> 00:06:46,040 Inhale to lower. 132 00:06:46,618 --> 00:06:47,922 Exhale to lift. 133 00:06:48,495 --> 00:06:49,759 Inhale to lower. 134 00:06:50,738 --> 00:06:52,093 Exhale to lift. 135 00:06:52,093 --> 00:06:53,625 Last one, hang with me. 136 00:06:53,625 --> 00:06:55,274 Inhale to lower. 137 00:06:55,274 --> 00:06:57,293 Exhale to lift, hold. 138 00:06:57,293 --> 00:06:58,967 Reach your right fingertips forward. 139 00:06:58,967 --> 00:07:00,387 Palms face up. 140 00:07:00,387 --> 00:07:03,356 Left fingertips forward, palms face up. 141 00:07:03,356 --> 00:07:04,824 Great. Then bring your thumbs, 142 00:07:04,824 --> 00:07:07,345 you're gonna slowly draw a line all the way out. 143 00:07:09,062 --> 00:07:10,943 Then all the way in. 144 00:07:12,405 --> 00:07:15,669 Look up and back as you take the thumbs all the way out in line 145 00:07:15,669 --> 00:07:16,936 with the shoulders. 146 00:07:17,845 --> 00:07:19,179 And all the way in. 147 00:07:20,473 --> 00:07:22,042 And one more time you got this. 148 00:07:22,042 --> 00:07:23,017 Soften your jaw. 149 00:07:27,541 --> 00:07:30,150 Excellent, hands are gonna come behind the thighs here. 150 00:07:30,150 --> 00:07:32,052 Go ahead and lift the feet, lift the toes, 151 00:07:32,052 --> 00:07:34,554 hug the knees into the chest, nose towards the knees. 152 00:07:34,554 --> 00:07:36,556 Keep lifted here for three. 153 00:07:36,556 --> 00:07:38,291 Squeeze and lift, two. 154 00:07:38,291 --> 00:07:41,328 And on the one, slowly release the head back down, 155 00:07:41,328 --> 00:07:44,880 it kisses for a moment, flash of surrender, (sighs). 156 00:07:44,880 --> 00:07:46,366 And then we're gonna rock and roll 157 00:07:46,366 --> 00:07:49,502 up and down the length of the spine. 158 00:07:49,502 --> 00:07:52,689 You know your body best so if this is not right for you 159 00:07:52,689 --> 00:07:54,344 just make it a little adjustment. 160 00:07:54,344 --> 00:07:56,476 And we're gonna come to meet all the way up 161 00:07:56,476 --> 00:07:58,211 in a nice cross legged seat. 162 00:07:58,211 --> 00:08:00,046 Sit up nice and tall. 163 00:08:00,046 --> 00:08:02,449 Head over heart, heart over pelvis. 164 00:08:02,449 --> 00:08:03,616 Close your eyes here. 165 00:08:03,616 --> 00:08:06,286 Take a deep breath in. 166 00:08:06,286 --> 00:08:10,144 Use your exhale to drop the shoulders down. 167 00:08:11,358 --> 00:08:13,735 Again, inhale to sit up a little taller. 168 00:08:15,362 --> 00:08:17,831 And exhale to relax the shoulders down. 169 00:08:18,969 --> 00:08:21,134 And one more time, listen to the sound of your breath. 170 00:08:21,134 --> 00:08:22,488 Big inhale. 171 00:08:25,572 --> 00:08:27,728 Long exhale. 172 00:08:30,610 --> 00:08:31,611 Cool. 173 00:08:31,611 --> 00:08:33,213 Come forward on to all fours. 174 00:08:33,213 --> 00:08:36,896 Nice and easy and make your way to Downward Facing Dog. 175 00:08:39,085 --> 00:08:42,161 Make sure to spread the fingertips nice and wide. 176 00:08:43,156 --> 00:08:45,499 Take a second here to find what feels good. 177 00:08:46,760 --> 00:08:51,231 Maybe play with the length of your stance today how long or 178 00:08:51,231 --> 00:08:53,537 how short your dog could be. 179 00:09:04,744 --> 00:09:06,579 Alright, ground through the fingertips, 180 00:09:06,579 --> 00:09:07,447 ground through the knuckles. 181 00:09:07,447 --> 00:09:09,818 Take a second here to find stillness. 182 00:09:11,418 --> 00:09:13,041 Inhale in deeply. 183 00:09:14,854 --> 00:09:17,424 And exhale completely. Awesome. 184 00:09:17,424 --> 00:09:19,092 Bend the knees. On your next inhale, 185 00:09:19,092 --> 00:09:21,761 carve a line with the nose to look forward. 186 00:09:21,761 --> 00:09:23,463 On the exhale, make your way to the top. 187 00:09:23,463 --> 00:09:24,697 You can step up ragdoll. 188 00:09:24,697 --> 00:09:27,000 You can do the baby steps, slow crawl. 189 00:09:27,000 --> 00:09:30,791 We'll meet in a Forward Fold standing at the top of the mat. 190 00:09:32,272 --> 00:09:33,783 Take a second here. 191 00:09:33,783 --> 00:09:35,975 Ground through the feet. 192 00:09:35,975 --> 00:09:39,579 If you came on to the mat with any stress or any tension, 193 00:09:39,579 --> 00:09:43,116 let's take a second here to breathe deep in through the nose 194 00:09:43,116 --> 00:09:44,451 and maybe out through the mouth. 195 00:09:44,451 --> 00:09:47,099 Letting some of that go, just maybe. 196 00:09:50,857 --> 00:09:53,960 Then bend your knees generously, tuck your chin and slowly begin 197 00:09:53,960 --> 00:09:56,235 to roll up, Mountain Pose. 198 00:10:01,601 --> 00:10:03,336 Stack up through the spine. 199 00:10:03,336 --> 00:10:05,371 Lift your heart. 200 00:10:05,371 --> 00:10:07,006 Inhale in. 201 00:10:07,006 --> 00:10:09,609 Take a variation of the shape that feels really good today, 202 00:10:09,609 --> 00:10:11,441 whatever that means to you. 203 00:10:17,186 --> 00:10:20,286 And then slowly shift your weight to your left foot. 204 00:10:20,286 --> 00:10:23,256 Peel your right heel up, just the right heel. 205 00:10:23,256 --> 00:10:26,793 Just take a second here to find that connection to your center, 206 00:10:26,793 --> 00:10:28,795 to your midline. 207 00:10:30,296 --> 00:10:33,700 Then you can keep the right toes on the ground or we can test 208 00:10:33,700 --> 00:10:36,269 that relationship, that connection to center, 209 00:10:36,269 --> 00:10:39,239 the Sushumna, the midline by lifting the right knee up. 210 00:10:39,239 --> 00:10:41,741 Just standing One-Legged Tadasana here. 211 00:10:41,741 --> 00:10:45,211 You can flex the right foot if you like here, 212 00:10:45,211 --> 00:10:46,817 right knee lifting up. Beautiful. 213 00:10:46,817 --> 00:10:49,048 Again, we can keep the right big toes on the ground. 214 00:10:49,048 --> 00:10:51,751 We're just testing this connection to center, 215 00:10:51,751 --> 00:10:52,852 not trying to prove anything. 216 00:10:52,852 --> 00:10:56,556 We're here for three, two, breathe deep. 217 00:10:56,556 --> 00:10:59,459 Good, on the one, release and switch. 218 00:10:59,459 --> 00:11:02,028 So find that gentle lift up from the pelvic floor. 219 00:11:02,028 --> 00:11:05,377 Find that connection of center drawing in and up. 220 00:11:06,499 --> 00:11:07,867 Lift your heart and when you're ready, 221 00:11:07,867 --> 00:11:10,396 start with just the left heel. 222 00:11:10,396 --> 00:11:12,682 So you can really feel that energy, that awareness spreading 223 00:11:12,682 --> 00:11:15,175 through all four corners of the right foot. 224 00:11:15,175 --> 00:11:16,509 We're lifting, lifting, lifting. 225 00:11:16,509 --> 00:11:20,146 We're finding that that inner work, that connection. 226 00:11:20,146 --> 00:11:23,683 So if this pace feels a little slow for you, good. 227 00:11:23,683 --> 00:11:25,346 It's on purpose. 228 00:11:26,486 --> 00:11:27,654 This isn't just like, oh, 229 00:11:27,654 --> 00:11:29,289 for those who are working on balance. 230 00:11:29,289 --> 00:11:31,291 This is for everyone, wink, wink, I love you. 231 00:11:31,291 --> 00:11:33,593 So just play here. 232 00:11:33,593 --> 00:11:36,396 And really trying to find this kind of like inner intrinsic 233 00:11:36,396 --> 00:11:40,900 work so that really we can find a different type of ease when we 234 00:11:40,900 --> 00:11:44,784 start to balance, right, on the arms and legs in different ways. 235 00:11:44,784 --> 00:11:46,582 So it's about your relationship to center. 236 00:11:46,582 --> 00:11:48,508 You can lift your left knee up now if you haven't already, 237 00:11:48,508 --> 00:11:50,918 flex that left foot. 238 00:11:51,482 --> 00:11:54,147 And just see, are we kind of leaning all the way into that 239 00:11:54,147 --> 00:11:56,316 right foot or can we find that lift, 240 00:11:56,316 --> 00:12:00,600 that ground, that push and pull, that little dance of opposition? 241 00:12:00,600 --> 00:12:04,090 Even here, breathing deep, imagining that left's hip socket 242 00:12:04,090 --> 00:12:07,060 going down, down, down. 243 00:12:07,060 --> 00:12:08,528 Great, standing One-Legged Tadasana, 244 00:12:08,528 --> 00:12:10,834 take one more deep breath in, inhale. 245 00:12:11,831 --> 00:12:13,600 And then exhale slowly lower. 246 00:12:13,600 --> 00:12:14,934 Right away, here we go, let's go. 247 00:12:14,934 --> 00:12:17,036 Inhale, reach for the sky. Enjoy. 248 00:12:17,744 --> 00:12:20,336 Exhale, enjoy this move all the way down. 249 00:12:20,336 --> 00:12:22,075 Forward Fold. 250 00:12:22,075 --> 00:12:23,443 Good, inhale halfway lift. 251 00:12:23,443 --> 00:12:24,712 Bringin' it back. 252 00:12:25,511 --> 00:12:27,080 Exhale, soften and fold. 253 00:12:27,080 --> 00:12:27,814 Awesome work. 254 00:12:27,814 --> 00:12:29,616 Bend the knees, plant your palms, 255 00:12:29,616 --> 00:12:32,118 step one foot back, then the other. 256 00:12:32,118 --> 00:12:33,486 Here we go. 257 00:12:33,486 --> 00:12:35,588 Return to Plank. 258 00:12:35,588 --> 00:12:38,191 Return to Plank. 259 00:12:38,191 --> 00:12:40,526 Not quite. Shift your weight forward. 260 00:12:40,526 --> 00:12:41,861 Gaze forward on the toes. 261 00:12:41,861 --> 00:12:44,163 Soft bend in the elbows. Squeeze and lift. Here we go. 262 00:12:44,163 --> 00:12:47,467 Slow and with control lower all the way down to the belly. 263 00:12:47,467 --> 00:12:49,812 Inhale, Cobra. Let it be small. 264 00:12:50,970 --> 00:12:52,839 Exhale, soften and fold. 265 00:12:52,839 --> 00:12:55,942 Your choice, curl the under press up to all fours 266 00:12:55,942 --> 00:12:57,910 or press up to Plank. Here we go. 267 00:12:57,910 --> 00:12:59,166 Nice and strong. 268 00:13:00,446 --> 00:13:01,648 Inhale in deeply. 269 00:13:01,648 --> 00:13:04,317 Exhale, send the hips up and back 270 00:13:04,317 --> 00:13:07,685 or peel the hips up and back, Downward Facing Dog. 271 00:13:09,255 --> 00:13:11,791 On your next inhale, lift the right leg up high. 272 00:13:11,791 --> 00:13:15,228 Here's our Three-Legged Dog or Down Dog splits. 273 00:13:15,228 --> 00:13:18,065 Claw through the fingertips, take a deep breath in. 274 00:13:18,965 --> 00:13:21,167 Exhale, bend your right knee, shift it forward. 275 00:13:21,167 --> 00:13:22,201 Come all the way through, 276 00:13:22,201 --> 00:13:24,771 squeezing your right knee up to your heart. 277 00:13:24,771 --> 00:13:28,024 Then send it back out, inhale, Three-Legged Dog. 278 00:13:29,208 --> 00:13:30,476 Exhale, shift it forward. 279 00:13:30,476 --> 00:13:32,845 Right knee kisses right elbow. Gaze straight down. 280 00:13:32,845 --> 00:13:34,615 Remember upper body's in Plank. 281 00:13:35,481 --> 00:13:37,250 Inhale, Three-Legged Dog. 282 00:13:37,250 --> 00:13:39,986 Last one don't rush it, nice and slow. 283 00:13:39,986 --> 00:13:41,521 Right knee kisses left elbow. 284 00:13:41,521 --> 00:13:44,991 Gaze straight down, upper body's in Plank. 285 00:13:44,991 --> 00:13:46,774 Good, inhale, kick it up. 286 00:13:47,527 --> 00:13:50,447 Now exhale, step it all the way up and through. 287 00:13:51,030 --> 00:13:53,800 Back knee stays lifted unless you like to lower it. 288 00:13:53,800 --> 00:13:55,735 We know that's an available option. 289 00:13:55,735 --> 00:13:57,437 Squeeze the inner thighs in the midline, 290 00:13:57,437 --> 00:13:59,238 sweep the arms forward, up and back. 291 00:13:59,238 --> 00:14:01,007 Nice high lunge here. 292 00:14:01,007 --> 00:14:02,742 Bend that front knee. 293 00:14:02,742 --> 00:14:06,179 Soft bend in that back knee to get your center underneath you. 294 00:14:06,179 --> 00:14:07,930 Find that loop of energy. 295 00:14:07,930 --> 00:14:09,882 Lifting through the front body. 296 00:14:09,882 --> 00:14:12,418 Grounding through the back body. You got this. 297 00:14:12,418 --> 00:14:14,721 Inhale in, maybe you look up. 298 00:14:14,721 --> 00:14:17,724 Exhale, nice and slow, come all the way down. 299 00:14:17,724 --> 00:14:19,892 Plant the left palm. 300 00:14:19,892 --> 00:14:21,761 Inhale, right fingertips up towards the sky. 301 00:14:21,761 --> 00:14:25,331 Big breath, big stretch here for your twist. 302 00:14:25,331 --> 00:14:27,400 Then exhale, right hand comes to the earth. 303 00:14:27,400 --> 00:14:29,569 Beautiful, we step the right toes back. 304 00:14:29,569 --> 00:14:33,172 Belly to Cobra or now maybe Chaturanga to Upward Facing Dog. 305 00:14:33,172 --> 00:14:34,914 Move with your breath. 306 00:14:36,109 --> 00:14:38,578 Use your inhale to open your heart. 307 00:14:38,578 --> 00:14:40,072 Cobra or Up Dog. 308 00:14:40,072 --> 00:14:43,916 Use the exhale to transition back to Downward Facing Dog. 309 00:14:48,140 --> 00:14:50,056 Alrighty, once you're in Downward Dog, 310 00:14:50,056 --> 00:14:53,226 go ahead and anchor through that right heel and on your next 311 00:14:53,226 --> 00:14:56,729 breath in slide the left leg up high. 312 00:14:56,729 --> 00:14:58,331 Three-Legged Dog. 313 00:14:58,331 --> 00:15:00,867 Press into both palms evenly. Here we go. 314 00:15:00,867 --> 00:15:03,002 Inhale in again, lift from your left inner thigh. 315 00:15:03,002 --> 00:15:05,538 Lift it a little higher. Exhale, shift it forward. 316 00:15:05,538 --> 00:15:08,768 Left knee squeezes in towards your chest, gaze down. 317 00:15:09,709 --> 00:15:11,711 Anchor through the right heel, that brings you back up, 318 00:15:11,711 --> 00:15:13,646 Three-Legged Dog. 319 00:15:13,646 --> 00:15:17,283 Exhale, left knee comes up and over to kiss the left elbow. 320 00:15:17,283 --> 00:15:18,474 You got this. 321 00:15:19,611 --> 00:15:21,395 Inhale, rise back up. 322 00:15:22,855 --> 00:15:25,158 Cross it over, nice and slow. Careful not to rush. 323 00:15:25,158 --> 00:15:26,692 Slight bend in the elbows here 324 00:15:26,692 --> 00:15:29,229 as we kiss left knee to right elbow. 325 00:15:30,530 --> 00:15:32,732 Good, inhale, kick it all the way up. 326 00:15:32,732 --> 00:15:33,699 Nice work. 327 00:15:33,699 --> 00:15:36,502 With control, step it all the way up into your lunge. 328 00:15:36,502 --> 00:15:38,404 Remember, you can always use your hand to 329 00:15:38,404 --> 00:15:40,339 guide that foot all the way up. 330 00:15:40,339 --> 00:15:42,108 Back knee lowers if you like otherwise, 331 00:15:42,108 --> 00:15:42,942 let's keep it lifted. 332 00:15:42,942 --> 00:15:46,112 See what happens as you squeeze the inner thighs to the midline. 333 00:15:46,112 --> 00:15:48,681 Wake up through that center channel and here we go, 334 00:15:48,681 --> 00:15:51,170 reaching the fingertips forward, up and back. 335 00:15:51,170 --> 00:15:53,486 Front knee over front ankle. 336 00:15:53,486 --> 00:15:56,245 Bend your back knee to get your center underneath you. 337 00:15:57,256 --> 00:15:59,725 Great, energy through the fingertips. 338 00:15:59,725 --> 00:16:03,296 Use the exhale to relax any tension in the shoulders. 339 00:16:03,296 --> 00:16:06,021 Use the inhale to find a lift, expansion. 340 00:16:06,966 --> 00:16:08,301 Wonderful. Inhale in. 341 00:16:08,301 --> 00:16:11,437 Maybe you carve a line with your nose to look up. 342 00:16:11,437 --> 00:16:14,874 Then exhale, soften it all back down. 343 00:16:14,874 --> 00:16:17,610 Right hand comes to the earth. On your next breath in, 344 00:16:17,610 --> 00:16:20,613 left fingertips reach up towards the sky. 345 00:16:20,613 --> 00:16:22,114 Wiggle the left fingertips. 346 00:16:22,114 --> 00:16:24,317 Big twist here. 347 00:16:24,317 --> 00:16:27,720 And then slowly exhale, bring it all the way back down. 348 00:16:27,720 --> 00:16:30,289 Plant the left palm, step the left toes back. 349 00:16:30,289 --> 00:16:34,026 Here we go, belly to Cobra or Chaturanga to Upward Facing Dog. 350 00:16:34,026 --> 00:16:35,228 Move with your breath. 351 00:16:35,228 --> 00:16:38,331 Synchronize breath to movement. 352 00:16:38,331 --> 00:16:39,648 Movement to breath. 353 00:16:42,346 --> 00:16:44,203 We'll meet in Downward Facing Dog. 354 00:16:45,264 --> 00:16:46,809 Take your time. 355 00:16:50,509 --> 00:16:53,246 So that's the thing too, believe, 356 00:16:53,246 --> 00:16:55,949 believe me when I say make it your own. 357 00:16:58,784 --> 00:17:00,720 Take your time. 358 00:17:01,888 --> 00:17:05,000 If you go to a public class, don't ever let anyone rush you. 359 00:17:06,626 --> 00:17:08,810 Right? Meet your appropriate edge but, 360 00:17:10,697 --> 00:17:13,248 believe in whatever it is, 361 00:17:13,248 --> 00:17:15,413 whatever feedback you're getting back. 362 00:17:15,413 --> 00:17:17,570 Right, your intuition. 363 00:17:17,570 --> 00:17:19,798 Huge part of this at-home yoga journey. 364 00:17:19,798 --> 00:17:22,141 Bend the knees, inhale, look forward. 365 00:17:22,141 --> 00:17:24,268 Exhale, make your way to the top. 366 00:17:26,178 --> 00:17:28,147 On your next breath in, lift up halfway. 367 00:17:28,147 --> 00:17:29,482 Nice flat back position. 368 00:17:29,482 --> 00:17:31,684 Long, beautiful neck. 369 00:17:31,684 --> 00:17:33,152 Exhale to soften and fold. 370 00:17:33,152 --> 00:17:34,854 Let everything go. 371 00:17:34,854 --> 00:17:37,223 Root to rise here. Inhale, reach of the sky. 372 00:17:37,223 --> 00:17:38,925 Big breath, big stretch. 373 00:17:38,925 --> 00:17:41,661 Open your heart. Maybe slight back bend here. 374 00:17:41,661 --> 00:17:45,254 And then exhale, we stack it all back. 375 00:17:45,254 --> 00:17:48,401 Hands come back to the heart space and go ahead and let your 376 00:17:48,401 --> 00:17:49,502 fingertips come to your sides. 377 00:17:49,502 --> 00:17:52,672 And again, the best and most beautiful Mountain Pose here, 378 00:17:52,672 --> 00:17:54,674 whatever that means to you. 379 00:17:57,143 --> 00:17:59,145 Just notice how you feel. 380 00:18:03,549 --> 00:18:05,952 On your next breath in, spread the fingertips. 381 00:18:05,952 --> 00:18:08,020 Let's reach for the sky. 382 00:18:08,020 --> 00:18:10,056 Exhale, Forward Fold. 383 00:18:10,056 --> 00:18:12,458 Soft bend in the knees. 384 00:18:12,458 --> 00:18:14,858 Inhale, halfway lift, your version. 385 00:18:16,228 --> 00:18:17,029 Long through the neck. 386 00:18:17,029 --> 00:18:20,099 Exhale to soften and fold back in. 387 00:18:20,099 --> 00:18:21,867 Good, bend your knees, plant your palms, 388 00:18:21,867 --> 00:18:24,904 step or hop it back, Plank Pose. 389 00:18:24,904 --> 00:18:26,539 Shift it forward. 390 00:18:26,539 --> 00:18:28,040 Slight bend in the elbows. 391 00:18:28,040 --> 00:18:31,644 Belly to Cobra or Chaturanga to Upward Facing Dog. 392 00:18:31,644 --> 00:18:33,212 Inhale to open the chest. 393 00:18:33,212 --> 00:18:35,414 Moving with your breath. 394 00:18:35,414 --> 00:18:38,351 Exhale to make your way back, Downward Facing Dog. 395 00:18:39,920 --> 00:18:42,718 From Downward Dog, inhale lift the right leg up high. 396 00:18:43,656 --> 00:18:45,191 Exhale, bend that right knee. 397 00:18:45,191 --> 00:18:47,126 Squeeze it all the way up into the chest and then we're gonna 398 00:18:47,126 --> 00:18:50,029 step it forward into our lunge. 399 00:18:50,029 --> 00:18:52,365 Pivot on the back foot, Lost Warrior, what's up? 400 00:18:52,365 --> 00:18:53,633 Inhale, Warrior I. 401 00:18:53,633 --> 00:18:56,517 Reach the fingertips forward, up and back. 402 00:18:58,437 --> 00:19:00,039 Head over heart, heart over pelvis. 403 00:19:00,039 --> 00:19:01,507 We're looking for that sensation. 404 00:19:01,507 --> 00:19:03,743 Don't worry about what it actually looks like. 405 00:19:03,743 --> 00:19:07,169 Just working from the inside out here. 406 00:19:07,169 --> 00:19:10,182 Making adjustments based on the sensation. 407 00:19:14,535 --> 00:19:16,622 Great, then inhale, look up. 408 00:19:16,622 --> 00:19:19,091 Exhale, bend your elbows, come through those cactus arms and 409 00:19:19,091 --> 00:19:21,577 then we're gonna interlace the fingertips behind the back. 410 00:19:22,604 --> 00:19:24,060 Yay! 411 00:19:24,060 --> 00:19:26,544 Alright. Inhale to lift the chest. 412 00:19:26,544 --> 00:19:28,667 Draw the shoulder blades together. 413 00:19:28,667 --> 00:19:30,469 Exhale, peel the right hip crease back, 414 00:19:30,469 --> 00:19:32,271 send your gaze forward. 415 00:19:32,271 --> 00:19:35,274 And just look down into the pond, strong legs. 416 00:19:35,274 --> 00:19:36,776 Good, inhale in. 417 00:19:36,776 --> 00:19:39,478 Listen carefully, navel draws in and up. 418 00:19:39,478 --> 00:19:42,014 We're gonna lift the back heel, just step it up halfway. 419 00:19:42,014 --> 00:19:43,382 You're gonna straighten through the front leg. 420 00:19:43,382 --> 00:19:45,007 Peek at me if you need to. 421 00:19:46,252 --> 00:19:47,520 We got this. 422 00:19:47,520 --> 00:19:49,588 All this beautiful work in the spine, 423 00:19:49,588 --> 00:19:52,625 this length through the Dunda, the stick or the staff from the 424 00:19:52,625 --> 00:19:55,127 crown to the tail, hold onto it here. 425 00:19:55,919 --> 00:19:57,536 Welcome a little bit of heat. 426 00:19:57,536 --> 00:19:59,832 Soft bend in your right knee. 427 00:19:59,832 --> 00:20:03,069 Alright, we can stay on the left big toe here, 428 00:20:03,069 --> 00:20:05,905 sending our gaze forward, looking into the pond, 429 00:20:05,905 --> 00:20:07,506 or we can inhale in. 430 00:20:07,506 --> 00:20:11,243 Exhale, just start to slowly lift from your left inner thigh 431 00:20:11,243 --> 00:20:12,545 all the way up. 432 00:20:12,545 --> 00:20:15,815 Kicking left toes back, crown reaching forward. 433 00:20:15,815 --> 00:20:18,918 We have everything we need here. Hugging the low ribs in. 434 00:20:18,918 --> 00:20:20,672 Nice open chest. 435 00:20:20,672 --> 00:20:23,189 That upward lift through the front of the spine. 436 00:20:23,189 --> 00:20:26,325 That grounding down through the back. 437 00:20:26,325 --> 00:20:29,161 Maybe the left big toe stays on the ground. 438 00:20:29,161 --> 00:20:33,332 Maybe we work to dial the left pinky toe down as we lift the 439 00:20:33,332 --> 00:20:34,366 left inner thigh up. 440 00:20:34,366 --> 00:20:36,302 Just check it out and if you fall, 441 00:20:36,302 --> 00:20:38,437 you know we'll catch you here. We got it. 442 00:20:38,437 --> 00:20:41,006 Take one more breath wherever you are. 443 00:20:41,006 --> 00:20:43,676 And then exhale, slowly bend your right knee. 444 00:20:43,676 --> 00:20:45,277 Left toes come to the ground, 445 00:20:45,277 --> 00:20:46,912 plant and we come back to Warrior I. 446 00:20:46,912 --> 00:20:49,089 Ooh, hair toss. 447 00:20:49,089 --> 00:20:50,379 Inhale. 448 00:20:50,379 --> 00:20:52,840 Exhale, let it all go. Come all the way back down. 449 00:20:52,840 --> 00:20:54,212 We pivot on the back foot. 450 00:20:54,212 --> 00:20:55,834 Left hand comes to the earth again, 451 00:20:55,834 --> 00:20:57,871 and we reach right hand toward the sky. 452 00:20:57,871 --> 00:20:59,055 Big twist. 453 00:20:59,055 --> 00:21:00,747 Inhale, wiggle the right fingertips, 454 00:21:00,747 --> 00:21:02,684 open up through the chest. 455 00:21:02,684 --> 00:21:06,332 Exhale, plant the palms, take it straight to Downward Facing Dog. 456 00:21:06,332 --> 00:21:09,168 Maybe a little Child's Pose if that suits you best 457 00:21:09,168 --> 00:21:10,402 or we move through vinyasa. 458 00:21:10,402 --> 00:21:13,571 Belly to Cobra or Chaturanga Up Dog. 459 00:21:14,573 --> 00:21:17,710 Listen to your body and respond. 460 00:21:24,254 --> 00:21:27,421 Then we'll meet in Downward Facing Dog, take your time. 461 00:21:28,788 --> 00:21:30,342 Breathe, breathe, breathe. 462 00:21:35,294 --> 00:21:38,297 Alright, from Downward Facing Dog here we go, second side, 463 00:21:38,297 --> 00:21:40,933 then we're almost done, stay present. 464 00:21:40,933 --> 00:21:42,034 This is the good stuff. 465 00:21:42,034 --> 00:21:43,469 Anchor through the right heel. 466 00:21:43,469 --> 00:21:45,846 Inhale, lift the left leg up high. 467 00:21:47,106 --> 00:21:48,274 Exhale, shift it forward. 468 00:21:48,274 --> 00:21:49,975 Squeeze your left knee in towards your heart. 469 00:21:49,975 --> 00:21:51,043 Pause. 470 00:21:51,043 --> 00:21:53,616 And then step it all the way up whenever you're ready. 471 00:21:54,246 --> 00:21:56,615 Pivot on the back foot. We rise up strong. 472 00:21:56,615 --> 00:21:58,651 Front knee is bent, Warrior I. 473 00:21:58,651 --> 00:22:00,252 Strong back leg. 474 00:22:01,399 --> 00:22:03,414 Take a second here. 475 00:22:03,414 --> 00:22:05,424 Find your center. 476 00:22:05,424 --> 00:22:07,893 So it used to be like find the hips pointing forward, 477 00:22:07,893 --> 00:22:10,396 find your center and everything else will kind of come into 478 00:22:10,396 --> 00:22:12,531 alignment from there. Right? 479 00:22:12,531 --> 00:22:15,756 Working with your body, your grace. 480 00:22:19,672 --> 00:22:21,674 Inhale, look all the way up. Strong legs. 481 00:22:21,674 --> 00:22:23,209 Bend your front knee. 482 00:22:23,209 --> 00:22:25,911 Exhale, bend the elbows. Come through those cactus arms. 483 00:22:25,911 --> 00:22:29,315 Yes. Interlace the fingertips behind. 484 00:22:29,315 --> 00:22:30,950 Knuckles draw down and away. 485 00:22:30,950 --> 00:22:32,484 Keep your front knee bent for now. 486 00:22:32,484 --> 00:22:33,775 Open up through the chest. 487 00:22:33,775 --> 00:22:35,020 Yes. 488 00:22:35,020 --> 00:22:36,722 Inhale, look up. 489 00:22:36,722 --> 00:22:38,290 Exhale, think up and over. 490 00:22:38,290 --> 00:22:41,293 Remember as if you have a little beach ball or something here. 491 00:22:41,293 --> 00:22:42,628 Right in the top of the left thigh. 492 00:22:42,628 --> 00:22:43,662 Think up and over. 493 00:22:43,662 --> 00:22:45,944 We're gazing into the pond here, 494 00:22:45,944 --> 00:22:48,867 keeping that back foot strong. 495 00:22:48,867 --> 00:22:51,270 Good. Find your center. 496 00:22:51,270 --> 00:22:53,372 Then from here, front knee's still over from ankle. 497 00:22:53,372 --> 00:22:57,428 I'm gonna slowly lift the right heel up and then from center 498 00:22:57,428 --> 00:22:59,445 I'm gonna lift it and bring it halfway straightening 499 00:22:59,445 --> 00:23:00,947 through the front leg. 500 00:23:01,801 --> 00:23:03,379 Great, pause here. 501 00:23:03,379 --> 00:23:05,160 I'm not collapsed in to my left hip. 502 00:23:05,160 --> 00:23:06,803 I'm pressing up and out of it. 503 00:23:06,803 --> 00:23:08,587 Strong and steady. 504 00:23:08,587 --> 00:23:09,955 Open up through the chest. 505 00:23:09,955 --> 00:23:11,890 You can start to dial your right hip down, 506 00:23:11,890 --> 00:23:14,493 keep the right toes on the ground if you like here. 507 00:23:14,493 --> 00:23:17,596 Gaze forward. Building lots of strength. 508 00:23:17,596 --> 00:23:21,667 Or we can inhale in, exhale, hold on to center as you begin 509 00:23:21,667 --> 00:23:23,945 to lift from the right inner thigh. 510 00:23:23,945 --> 00:23:26,205 So we really want that right inner thigh to get some sunshine 511 00:23:26,205 --> 00:23:28,207 here as you slowly lift up. 512 00:23:28,207 --> 00:23:31,317 Soft bend in that left knee here. 513 00:23:32,645 --> 00:23:35,614 And just play lifting, lifting, lifting. 514 00:23:35,614 --> 00:23:38,100 Pressing into all four corners of the left foot. 515 00:23:39,218 --> 00:23:41,620 Gazing down. Nice long neck here. 516 00:23:41,620 --> 00:23:43,322 Not crunched. 517 00:23:43,322 --> 00:23:46,463 Shoulder blades drawing together and down the back body. 518 00:23:48,294 --> 00:23:50,296 Remember your breath. 519 00:23:53,599 --> 00:23:55,234 Good, wherever you are, take one more breath. 520 00:23:55,234 --> 00:23:58,270 Remember, if you fall, don't you worry about a thing. 521 00:23:58,270 --> 00:24:00,929 We'll catch you, that's why we're all here together. 522 00:24:01,640 --> 00:24:04,677 And then slowly bring the right toes back down, 523 00:24:04,677 --> 00:24:06,612 bend your front knee and let's come back to that Warrior I. 524 00:24:06,612 --> 00:24:08,600 Pivot on the back foot. Nice work. 525 00:24:08,600 --> 00:24:10,282 Inhale to reach up. 526 00:24:10,282 --> 00:24:12,418 Think of this as like a rinse. 527 00:24:12,418 --> 00:24:13,765 Exhale, let it all go. 528 00:24:14,410 --> 00:24:15,754 Right into your twist. 529 00:24:15,754 --> 00:24:17,823 Pivot on the back foot. Right hand comes down. 530 00:24:17,823 --> 00:24:19,758 Inhale left fingertips reach up. 531 00:24:19,758 --> 00:24:20,846 Breathe deep. 532 00:24:21,587 --> 00:24:24,863 And exhale, come all the way back down. 533 00:24:24,863 --> 00:24:27,599 Plant the palms if you want one more vinyasa take it here. 534 00:24:27,599 --> 00:24:29,735 Last call for vinyasa. 535 00:24:29,735 --> 00:24:33,739 Feel free to leave it and meet us in Child's Pose. 536 00:24:33,739 --> 00:24:37,543 Knees together, hips back, heart melts. 537 00:24:37,543 --> 00:24:40,292 And here we go, a flash of surrender. 538 00:24:42,881 --> 00:24:46,685 You decide what feels good here, you can keep the fingertips 539 00:24:46,685 --> 00:24:50,356 reaching forward or maybe drag the palms 540 00:24:50,356 --> 00:24:52,758 all the way back towards your toes 541 00:24:52,758 --> 00:24:55,461 allowing the shoulders to let go. 542 00:24:55,461 --> 00:24:57,463 Rounding forward here. 543 00:25:00,165 --> 00:25:01,967 Take three cycles of breath here. 544 00:25:01,967 --> 00:25:03,168 Count 'em out, my love. 545 00:25:03,168 --> 00:25:05,453 In and out, in and out, in and out. 546 00:25:27,454 --> 00:25:29,395 And then continue to keep a nice, 547 00:25:29,395 --> 00:25:31,325 soft, easy breath here. 548 00:25:32,827 --> 00:25:36,962 Allowing it to return to 549 00:25:36,962 --> 00:25:41,373 whatever feels like a natural rhythm here now, 550 00:25:41,373 --> 00:25:45,108 at this point in the practice. 551 00:25:45,108 --> 00:25:47,181 Feel your breath moving you. 552 00:25:47,181 --> 00:25:48,914 We're wrapping up here. 553 00:25:48,914 --> 00:25:51,417 So if this is not a comfortable shape for you, 554 00:25:51,417 --> 00:25:53,419 you can come to seated. 555 00:25:55,020 --> 00:25:57,793 I'd like to invite you to close your eyes 556 00:26:01,203 --> 00:26:05,967 and just consider what it means 557 00:26:05,967 --> 00:26:10,135 to wake up each day, 558 00:26:13,582 --> 00:26:15,507 and have a practice where you 559 00:26:15,507 --> 00:26:18,931 can believe in yourself. 560 00:26:24,349 --> 00:26:26,351 This is that practice. 561 00:26:28,053 --> 00:26:30,363 Thank you so much for showing up. 562 00:26:30,363 --> 00:26:33,492 Thank you for sharing your time and your energy with me and with 563 00:26:33,492 --> 00:26:36,268 all the glorious people practicing with us today. 564 00:26:42,267 --> 00:26:45,093 As you're ready, bring the hands to the earth. 565 00:26:47,539 --> 00:26:50,809 And slowly tuck your chin to roll up. 566 00:26:50,809 --> 00:26:53,245 Can stay on the knees here or shift to a nice, 567 00:26:53,245 --> 00:26:55,347 comfortable seat of your choice. 568 00:26:55,347 --> 00:26:57,349 Bring the palms together. 569 00:26:59,351 --> 00:27:01,526 And then thumbs up to the third eye. 570 00:27:03,255 --> 00:27:05,357 And we'll seal this one with our kiss. 571 00:27:05,357 --> 00:27:06,681 Take a deep breath in. 572 00:27:08,648 --> 00:27:10,732 And exhale to whisper 573 00:27:12,707 --> 00:27:14,096 Namaste. 574 00:27:15,736 --> 00:27:19,540 (upbeat gentle music)