1 00:00:00,754 --> 00:00:01,401 - Hi, everyone. 2 00:00:01,401 --> 00:00:03,823 Welcome to Home, your 30-day yoga journey. 3 00:00:03,823 --> 00:00:05,339 It's Day 19. 4 00:00:05,339 --> 00:00:06,833 Drum roll, please. 5 00:00:06,833 --> 00:00:09,419 (drumming) 6 00:00:11,645 --> 00:00:13,847 Balance. 7 00:00:13,847 --> 00:00:14,954 Let's get started. 8 00:00:17,900 --> 00:00:21,803 (upbeat gentle music) 9 00:00:35,936 --> 00:00:36,837 Alrighty, my friends, 10 00:00:36,837 --> 00:00:40,232 let's begin in a nice, comfortable seat. 11 00:00:42,309 --> 00:00:43,771 Welcome back. 12 00:00:45,746 --> 00:00:48,393 As your ready, sit up nice and tall. 13 00:00:49,850 --> 00:00:54,187 Close your eyes and just take a moment here to tune in. 14 00:00:57,791 --> 00:01:00,149 Notice how you feelin' today. 15 00:01:02,462 --> 00:01:06,270 Go ahead and use this moment to acknowledge whatever it took 16 00:01:06,270 --> 00:01:08,602 (chuckles) to get here. 17 00:01:08,602 --> 00:01:10,003 Some days a bit easier. 18 00:01:11,838 --> 00:01:15,993 Some days a bit more difficult. 19 00:01:21,982 --> 00:01:24,751 But perhaps it is true that the hardest part is now over. 20 00:01:24,751 --> 00:01:26,553 You're here, you've pressed play, 21 00:01:26,553 --> 00:01:28,266 you've landed 22 00:01:30,227 --> 00:01:35,362 and you can allow the practice to do its thing, 23 00:01:35,362 --> 00:01:37,285 simply be present 24 00:01:38,619 --> 00:01:41,134 as best you can along the way. 25 00:01:41,134 --> 00:01:44,487 We'll, of course, use our breath 26 00:01:45,260 --> 00:01:47,556 as a tool to anchor 27 00:01:48,855 --> 00:01:51,378 one present moment leading to the next. 28 00:01:51,378 --> 00:01:52,746 Take a deep breath in here. 29 00:01:52,746 --> 00:01:55,442 Inhale, big, big, big, big, big. 30 00:01:57,351 --> 00:02:01,192 And exhale nice and slow, long breath out. 31 00:02:07,361 --> 00:02:09,396 Inhale, big, big, big, big, big. 32 00:02:09,396 --> 00:02:11,691 Lift your heart, lift your head. 33 00:02:13,731 --> 00:02:16,737 And exhale long, slow breath out. 34 00:02:21,221 --> 00:02:22,417 And one more cycle, 35 00:02:22,417 --> 00:02:25,412 this time just notice where you might be clenching. 36 00:02:25,412 --> 00:02:27,614 Just kind of a pattern or habitual thing, 37 00:02:27,614 --> 00:02:30,105 or maybe it's really 38 00:02:30,105 --> 00:02:33,553 a bit of tension in the body today. 39 00:02:33,553 --> 00:02:35,899 Big breath in if you haven't already. 40 00:02:35,899 --> 00:02:39,493 And then use your exhale to really soften any areas that you 41 00:02:39,493 --> 00:02:42,765 might feel like you are holding or clenching. 42 00:02:46,500 --> 00:02:48,635 Cool. Then we'll slowly open the eyes. 43 00:02:48,635 --> 00:02:50,670 We're gonna bring the fingertips to our sides. 44 00:02:50,670 --> 00:02:53,974 We're going to bring back this little synchronization. 45 00:02:53,974 --> 00:02:56,209 Pull the pinkies back and when you're ready, 46 00:02:56,209 --> 00:02:59,786 inhale, here we go, lifting the arms up halfway. 47 00:02:59,786 --> 00:03:02,682 So wrists are in line with the shoulders. 48 00:03:02,682 --> 00:03:04,918 Exhale, palms come together. 49 00:03:04,918 --> 00:03:07,721 Today as you bring the palms together think about lifting 50 00:03:07,721 --> 00:03:10,090 your sternum up to meet your thumbs. 51 00:03:10,090 --> 00:03:12,225 So we're reinforcing that lift. 52 00:03:12,225 --> 00:03:14,628 Chin to chest keep the sternum lifted, 53 00:03:14,628 --> 00:03:17,192 even though you're bowing the head. 54 00:03:17,192 --> 00:03:20,133 And then inhale, reach fingertips all the way up. 55 00:03:20,133 --> 00:03:23,003 Think about reaching from your side waist. 56 00:03:23,003 --> 00:03:25,439 Side waist to the shoulders, shoulder to the elbow, 57 00:03:25,439 --> 00:03:28,275 elbow to the wrist, wrist to the fingers and beyond. 58 00:03:28,275 --> 00:03:30,510 And then exhale, press it down with energy, 59 00:03:30,510 --> 00:03:31,745 here we go. 60 00:03:31,745 --> 00:03:33,526 All the way to the earth. 61 00:03:34,328 --> 00:03:35,671 Inhale. 62 00:03:35,671 --> 00:03:37,168 Fingertips reach out. 63 00:03:39,019 --> 00:03:41,029 Exhale, hands come together. 64 00:03:41,029 --> 00:03:42,521 Namaste. 65 00:03:43,330 --> 00:03:45,136 Chin to chest. Reach behind. 66 00:03:45,136 --> 00:03:47,357 Inhale, long puppy belly. 67 00:03:47,357 --> 00:03:49,391 Think long belly as you reach up. 68 00:03:50,384 --> 00:03:52,389 Exhale, float it down. 69 00:03:55,080 --> 00:03:56,672 Inhale. 70 00:03:56,672 --> 00:03:58,524 Fingertips left to right. 71 00:03:59,658 --> 00:04:01,889 Exhale, palms together in prayer. 72 00:04:03,674 --> 00:04:05,360 Chin to chest, reach behind. 73 00:04:05,360 --> 00:04:06,885 Inhale, all the way up. 74 00:04:08,182 --> 00:04:10,179 And exhale float it down. 75 00:04:13,929 --> 00:04:16,814 Marrying the action to the breath, 76 00:04:16,814 --> 00:04:19,321 the breath of the action. Reach it out, breathe in. 77 00:04:20,271 --> 00:04:22,250 On your exhale palms come together. 78 00:04:23,738 --> 00:04:25,090 Chin to chest. 79 00:04:25,090 --> 00:04:26,319 Keep the heart lifted. 80 00:04:26,319 --> 00:04:28,187 Inhale all the way up, listen carefully, 81 00:04:28,187 --> 00:04:29,470 reach, reach, reach. 82 00:04:29,470 --> 00:04:31,836 Exhale, we're gonna take a twist to the left. 83 00:04:31,836 --> 00:04:34,274 Right hand to the left knee, left fingertips behind. 84 00:04:35,225 --> 00:04:37,263 Try to keep the heart lifted here. 85 00:04:37,263 --> 00:04:39,108 Tuck the chin slightly. 86 00:04:39,108 --> 00:04:41,686 Inhale to sit up a little taller. 87 00:04:42,424 --> 00:04:44,044 Exhale to draw the navel in. 88 00:04:44,044 --> 00:04:46,090 Maybe gently look past your left shoulder. 89 00:04:48,270 --> 00:04:50,313 Inhale in again, lift your sternum. 90 00:04:51,398 --> 00:04:54,031 And exhale, slowly release, come back to center. 91 00:04:54,031 --> 00:04:55,735 Fingertips on the earth, at your sides. 92 00:04:55,735 --> 00:04:57,097 Here we go, inhale. 93 00:04:57,097 --> 00:04:59,536 Send them out left to right. 94 00:05:00,856 --> 00:05:02,898 Exhale, palms come together. 95 00:05:02,898 --> 00:05:04,331 Namaste. 96 00:05:04,964 --> 00:05:06,325 Chin to chest. Reach behind. 97 00:05:06,325 --> 00:05:07,502 Big inhale. 98 00:05:08,560 --> 00:05:10,780 Long belly reach, reach, reach. 99 00:05:10,780 --> 00:05:13,777 On the exhale, twist to your right, nice and slow. 100 00:05:14,699 --> 00:05:16,832 Ooh, my shoulder. 101 00:05:18,524 --> 00:05:20,426 Inhale to lift the heart. 102 00:05:21,505 --> 00:05:25,170 Exhale, little bit of a journey into the twist. 103 00:05:25,170 --> 00:05:28,995 I'm gonna keep reminding you there's never really any need, 104 00:05:28,995 --> 00:05:32,199 I just don't see it to crank or push in these twists 105 00:05:32,199 --> 00:05:34,734 so keep it nice and easy. Work from the inside out. 106 00:05:34,734 --> 00:05:36,968 Take your time. Keep finding that grace. 107 00:05:38,705 --> 00:05:40,574 Alright, inhale. 108 00:05:40,574 --> 00:05:42,887 Use your exhale to bring it back. 109 00:05:43,577 --> 00:05:44,945 Awesome, bring the palms together. 110 00:05:44,945 --> 00:05:47,013 Let's bow the head to the heart. 111 00:05:47,013 --> 00:05:48,652 Inhale in deeply here. 112 00:05:50,217 --> 00:05:51,751 Exhale, empty it out. 113 00:05:53,305 --> 00:05:55,518 Pause here. Notice how you feel. 114 00:05:59,025 --> 00:06:02,511 So sometimes a path to balance 115 00:06:02,511 --> 00:06:04,731 is not in the doing all the 116 00:06:04,731 --> 00:06:09,024 things that we're told 117 00:06:09,024 --> 00:06:11,805 to do for our well-being but in the 118 00:06:11,805 --> 00:06:14,013 listening or the undoing even. 119 00:06:15,035 --> 00:06:17,934 So taking these moments 120 00:06:19,896 --> 00:06:22,215 to really pay attention. 121 00:06:22,215 --> 00:06:23,883 Again, notice where you might be gripping 122 00:06:23,883 --> 00:06:25,838 or holding anything at all. 123 00:06:31,126 --> 00:06:34,563 And then inhale, drop that breath down into your belly. 124 00:06:36,196 --> 00:06:38,665 Exhale to release and come forward, 125 00:06:38,665 --> 00:06:40,767 Downward Facing Dog. Take your time. 126 00:06:40,767 --> 00:06:43,870 If you want to sneak in some little Cat-Cows before you head 127 00:06:43,870 --> 00:06:45,232 up that way, 128 00:06:45,232 --> 00:06:49,792 you know I'm all for that. 129 00:06:49,792 --> 00:06:52,045 Take your time. 130 00:06:52,045 --> 00:06:53,513 Start to amp up the breath. 131 00:06:53,513 --> 00:06:56,383 Make that inhale a little bit longer. 132 00:06:56,383 --> 00:07:00,125 See if you can extend the exhale as well. 133 00:07:08,232 --> 00:07:11,631 If you're working in some spinal flexion in Cat-Cow, 134 00:07:11,631 --> 00:07:14,801 go ahead and make your way to Downward Dog. 135 00:07:14,801 --> 00:07:16,436 Start to ground through the fingertips. 136 00:07:16,436 --> 00:07:20,440 Remember, upper arm bones rotate out and then we'll balance that 137 00:07:20,440 --> 00:07:24,711 external rotation with the inner rotation of the femurs, 138 00:07:24,711 --> 00:07:26,079 the thigh bones, knowing of course, 139 00:07:26,079 --> 00:07:28,148 that starts at the feet, the ankles, 140 00:07:28,148 --> 00:07:30,450 the shins, the knees, the hips. 141 00:07:30,450 --> 00:07:32,419 Here we go. Inhale in deeply. 142 00:07:34,622 --> 00:07:38,214 Exhale, melt your heart towards the tops of your thighs. 143 00:07:38,214 --> 00:07:40,341 It's okay to bend the knees generously here. 144 00:07:42,262 --> 00:07:45,231 Good, make sure you're not holding in the head or the neck. 145 00:07:45,231 --> 00:07:47,400 So it's one thing if you want to peek at me, 146 00:07:47,400 --> 00:07:49,002 I got you, but then make sure 147 00:07:49,002 --> 00:07:50,670 you take a couple solid breaths here. 148 00:07:50,670 --> 00:07:53,173 Each practice in Downward Dog, do check in. 149 00:07:53,173 --> 00:07:55,208 Make sure we're not gripping or holding in the neck, 150 00:07:55,208 --> 00:07:57,711 cutting off that flow of energy to the crown. 151 00:07:57,711 --> 00:08:00,313 You're here for one more breath. You're doing great. 152 00:08:02,315 --> 00:08:04,017 Excellent, tuck the chin. 153 00:08:04,017 --> 00:08:06,353 Slowly shift forward into Plank. 154 00:08:06,353 --> 00:08:07,721 You got this. 155 00:08:07,721 --> 00:08:10,023 Walk the toes out. Take a nice wide stance. 156 00:08:10,023 --> 00:08:11,424 Make sure you're not too narrow here. 157 00:08:11,424 --> 00:08:15,495 Hips, excuse me, toes are as wide as the hips or wider. 158 00:08:15,495 --> 00:08:17,364 Wrists underneath the shoulders. 159 00:08:17,364 --> 00:08:19,199 We're gonna puff up through the upper back body. 160 00:08:19,199 --> 00:08:20,967 We're gonna send the heels out, way out, 161 00:08:20,967 --> 00:08:23,570 crown of the head reaching way forward. 162 00:08:23,570 --> 00:08:26,239 Inhale in deeply here. 163 00:08:26,239 --> 00:08:27,974 And exhale, bending the elbows, 164 00:08:27,974 --> 00:08:31,177 lowering all the way to the belly with control. 165 00:08:31,177 --> 00:08:33,613 Great. Press into the tops of the feet. 166 00:08:33,613 --> 00:08:35,482 Drag the hands in line with the rib cage. 167 00:08:35,482 --> 00:08:38,351 Squeeze those elbows into the side body. 168 00:08:38,351 --> 00:08:39,652 Tuck the chin, inhale, 169 00:08:39,652 --> 00:08:42,055 press into the pubic bone and roll up, Cobra. 170 00:08:42,055 --> 00:08:44,388 Keep it nice and low. 171 00:08:44,388 --> 00:08:46,681 And exhale, forehead kisses the mat. 172 00:08:48,117 --> 00:08:50,326 Tuck the chin, think about uncurling here. 173 00:08:50,326 --> 00:08:52,211 Press the pubic bone into the earth. 174 00:08:52,211 --> 00:08:53,787 We rise up, breathe in. 175 00:08:53,787 --> 00:08:56,265 Maybe Cobra grows a little taller. 176 00:08:57,487 --> 00:08:59,657 And exhale forehead kisses the mat. 177 00:08:59,657 --> 00:09:01,300 Keep squeezing those elbows in. 178 00:09:01,300 --> 00:09:03,346 Claw through the fingertips and again, 179 00:09:03,346 --> 00:09:05,949 inhale, we rise up, Bhujangasana. 180 00:09:07,536 --> 00:09:09,660 On the exhale it crests and falls. 181 00:09:09,660 --> 00:09:11,308 Forehead kisses the mat. 182 00:09:11,961 --> 00:09:12,969 Beautiful. 183 00:09:12,969 --> 00:09:15,563 Nice and easy here, you're gonna press up to all fours. 184 00:09:15,563 --> 00:09:19,526 Inhale in, exhale, Tabletop Position. 185 00:09:19,526 --> 00:09:22,462 Walk the knees underneath the hip points. 186 00:09:22,462 --> 00:09:23,830 Wrists still underneath the shoulders. 187 00:09:23,830 --> 00:09:25,628 Oh, what's up creaky old floor? 188 00:09:25,628 --> 00:09:27,333 Are you there? 189 00:09:27,333 --> 00:09:29,365 Nope. No, okay. 190 00:09:29,365 --> 00:09:31,715 (floor creaks) Oh, there we go. 191 00:09:31,715 --> 00:09:33,875 Alright, that's for like O.G. 192 00:09:33,875 --> 00:09:36,437 Yoga with Adriene community. 193 00:09:37,210 --> 00:09:38,912 Alright, here we go. 194 00:09:38,912 --> 00:09:40,774 Front body lifts up. (floor creaks) 195 00:09:40,774 --> 00:09:43,866 (laughs) Now it's really coming into play. 196 00:09:43,866 --> 00:09:48,354 Front body lifts up to meet the back body and peek at me if 197 00:09:48,354 --> 00:09:49,823 you're confused about what that means. 198 00:09:49,823 --> 00:09:53,026 So here I go of my beautiful natural curvature of the spine 199 00:09:53,026 --> 00:09:54,027 doing its thing with gravity. 200 00:09:54,027 --> 00:09:59,099 I'm gonna draw my navel up, hug the little ribs so that my lower 201 00:09:59,099 --> 00:10:03,770 back can lengthen and it's this feeling of kind of sucking up my 202 00:10:03,770 --> 00:10:06,166 front body to meet my back body. 203 00:10:06,826 --> 00:10:08,174 It's a bit of an odd image when 204 00:10:08,174 --> 00:10:10,944 you're not like in the room together. 205 00:10:10,944 --> 00:10:14,335 So, here we go. 206 00:10:14,335 --> 00:10:15,651 Tabletop Position. 207 00:10:15,651 --> 00:10:17,217 Inhale, kick the right foot out. 208 00:10:17,217 --> 00:10:20,687 Keep the right toes on the ground here to start. 209 00:10:20,687 --> 00:10:23,849 In fact, let's do a little sawing motion front and back 210 00:10:23,849 --> 00:10:27,360 just to reinforce this connection to Dunda. 211 00:10:27,360 --> 00:10:29,362 Start to strengthen through the wrists. 212 00:10:31,097 --> 00:10:32,432 Great, then we'll find stillness. 213 00:10:32,432 --> 00:10:33,833 You're gonna inhale. 214 00:10:33,833 --> 00:10:36,936 Exhale, lift the right heel up. 215 00:10:36,936 --> 00:10:39,539 Think about keeping your right pinky toes dialed 216 00:10:39,539 --> 00:10:40,850 down towards the ground. 217 00:10:41,741 --> 00:10:43,409 Adding the left arm, inhale, 218 00:10:43,409 --> 00:10:45,945 left thumb up towards the sky, pinky down. 219 00:10:45,945 --> 00:10:48,414 Reach forward as if you're shaking someone's hand. 220 00:10:48,414 --> 00:10:51,613 And exhale, bring it all in. Rounding through the spine. 221 00:10:51,613 --> 00:10:53,086 Good, inhale. 222 00:10:53,086 --> 00:10:55,334 Extend, expand. 223 00:10:56,089 --> 00:10:57,681 Exhale, draw it in. 224 00:10:58,712 --> 00:11:01,422 Pressing into the top of your left foot for stability. 225 00:11:01,422 --> 00:11:02,996 Inhale, extend. 226 00:11:03,863 --> 00:11:06,503 Exhale, navel draws up to the spine. 227 00:11:07,267 --> 00:11:08,935 Beautiful. Inhale, extend. 228 00:11:10,374 --> 00:11:12,412 And exhale, draw it in. 229 00:11:13,166 --> 00:11:15,221 One more, you got it. Inhale, extend. 230 00:11:16,320 --> 00:11:18,627 And exhale, draw it in. Squeeze, squeeze, squeeze. 231 00:11:18,627 --> 00:11:20,989 Try to touch your right heel to your right glute. 232 00:11:22,266 --> 00:11:24,160 Good and then release. 233 00:11:24,160 --> 00:11:28,734 Take a second here if you need to rotate the wrists, you can. 234 00:11:28,734 --> 00:11:30,523 Okay, don't give up on those wrists. 235 00:11:30,523 --> 00:11:34,317 You know, maybe you're not used to being on your hands so we 236 00:11:34,317 --> 00:11:37,764 can't expect it to just be like, oh, sensation free. 237 00:11:37,764 --> 00:11:40,703 We're gonna build some strength and stability there. 238 00:11:40,703 --> 00:11:42,805 Alright, resetting, finding that Tabletop. 239 00:11:42,805 --> 00:11:44,314 When you're ready, inhale in. 240 00:11:44,314 --> 00:11:46,639 Exhale, navel draws up to the spine, 241 00:11:46,639 --> 00:11:48,541 neck nice and long. 242 00:11:48,541 --> 00:11:50,009 Inhale, kick the left foot out. 243 00:11:50,009 --> 00:11:52,612 Let's keep the left toes on the ground here to start. 244 00:11:52,612 --> 00:11:55,682 We'll find that rocking sensation front and back here. 245 00:11:55,682 --> 00:11:58,318 This is a great time to just check in with your hands too. 246 00:11:58,318 --> 00:12:01,888 Also make sure that the upper arm bones are rotating out. 247 00:12:01,888 --> 00:12:04,190 You want your elbow creases shining towards the front of the 248 00:12:04,190 --> 00:12:06,849 room rather than being here. 249 00:12:06,849 --> 00:12:09,064 Just nice, mindful of placement. 250 00:12:10,330 --> 00:12:12,131 Then press into the top of your right foot. 251 00:12:12,131 --> 00:12:13,633 Here we go. Inhale in. 252 00:12:13,633 --> 00:12:15,105 Exhale, lift up. 253 00:12:16,035 --> 00:12:20,106 Left heel, left toes dialing down towards the ground so that 254 00:12:20,106 --> 00:12:22,075 hip can stay somewhat level. 255 00:12:22,075 --> 00:12:23,176 Lots of awareness here. 256 00:12:23,176 --> 00:12:25,378 We're not leaning into the right side of the body. 257 00:12:25,378 --> 00:12:27,380 We're pressing into both palms evenly. 258 00:12:30,393 --> 00:12:32,959 And then we can stay here working just the leg 259 00:12:32,959 --> 00:12:34,787 or let's add that right arm if you're ready. 260 00:12:34,787 --> 00:12:36,585 Inhale, extending forward. 261 00:12:36,585 --> 00:12:38,224 Try to keep that right shoulder plugged in. 262 00:12:38,224 --> 00:12:39,726 Hug the low ribs up and in. 263 00:12:39,726 --> 00:12:42,028 You're doing great. Inhale. 264 00:12:42,028 --> 00:12:43,329 Exhale, bring it all in. 265 00:12:45,066 --> 00:12:46,996 No need to rush here. Inhale, extend. 266 00:12:49,335 --> 00:12:50,677 Exhale, bring it in. 267 00:12:52,556 --> 00:12:53,840 Inhale, extend. 268 00:12:53,840 --> 00:12:56,636 Press into the top of your right foot. 269 00:12:56,636 --> 00:12:59,245 And exhale navel draws up. 270 00:13:00,682 --> 00:13:01,993 Inhale, extend. 271 00:13:03,783 --> 00:13:05,207 Exhale, draw it in. 272 00:13:07,036 --> 00:13:08,324 Inhale, extend. 273 00:13:09,860 --> 00:13:11,424 Exhale, draw it in. 274 00:13:12,628 --> 00:13:14,858 One more, finish strong. You got it. 275 00:13:14,858 --> 00:13:15,969 Inhale. 276 00:13:17,239 --> 00:13:19,595 Exhale, squeeze and lift, squeeze and lift. 277 00:13:19,595 --> 00:13:21,467 Definitely defying gravity here. Squeeze and lift. 278 00:13:21,467 --> 00:13:25,071 Try to reach your left heel towards your left glute. 279 00:13:25,071 --> 00:13:26,606 Strengthening that hamstring. 280 00:13:26,606 --> 00:13:29,542 Yeah, baby. Come back down. 281 00:13:29,542 --> 00:13:32,078 Awesome. Here we go. Bring the big toes together. 282 00:13:32,078 --> 00:13:33,913 Knees as wide as the yoga mat. 283 00:13:33,913 --> 00:13:35,381 Send the hips back. 284 00:13:35,381 --> 00:13:36,883 Reach the fingertips forward. 285 00:13:36,883 --> 00:13:38,618 We're gonna tent pole the palms. 286 00:13:38,618 --> 00:13:42,055 That just is a phrase that means put a little pole in the center 287 00:13:42,055 --> 00:13:44,157 of your palm, lift your wrists up. 288 00:13:44,157 --> 00:13:45,725 Keep your fingertips on the ground though. 289 00:13:45,725 --> 00:13:48,661 It's almost as if you're clawing into the earth. 290 00:13:48,661 --> 00:13:51,230 And then from here, we're gonna draw the chin into the chest, 291 00:13:51,230 --> 00:13:52,932 but keep the wrist lifted. 292 00:13:52,932 --> 00:13:55,134 Should feel really good. 293 00:13:55,134 --> 00:13:56,822 Press into your pinkys. 294 00:13:57,726 --> 00:13:58,952 Even if the forehand doesn't 295 00:13:58,952 --> 00:14:00,773 come towards the earth, that's alright. 296 00:14:00,773 --> 00:14:02,942 Just allow the weight of your head to go here. 297 00:14:02,942 --> 00:14:05,344 Breathe into the low back. 298 00:14:05,344 --> 00:14:07,346 Breathe into the belly. 299 00:14:08,715 --> 00:14:10,717 So active arms. 300 00:14:17,690 --> 00:14:20,162 Beautiful, press in to the tops of the feet. 301 00:14:20,162 --> 00:14:23,196 Plant the palms, slowly rise back up. 302 00:14:23,196 --> 00:14:24,931 Walk the knees underneath the hip points, 303 00:14:24,931 --> 00:14:26,966 curl the toes under and as you're ready, 304 00:14:26,966 --> 00:14:29,602 follow your breath, hips up high and back. 305 00:14:29,602 --> 00:14:31,604 Downward Facing Dog. 306 00:14:36,142 --> 00:14:38,065 Inhale in deeply here. 307 00:14:39,378 --> 00:14:42,815 Exhale, nice cleansing breath out through the nose or mouth. 308 00:14:44,526 --> 00:14:46,085 Good. Bend your knees. 309 00:14:46,085 --> 00:14:48,020 Inhale to look forward. 310 00:14:48,020 --> 00:14:49,689 Exhale to make your way to the top. 311 00:14:49,689 --> 00:14:52,024 You can crawl, baby step, hop, 312 00:14:52,024 --> 00:14:54,842 float, ragdoll. 313 00:14:56,195 --> 00:14:58,331 Feet together today, really together. 314 00:14:58,331 --> 00:14:59,832 You're gonna zip up through the legs, 315 00:14:59,832 --> 00:15:02,602 feel this connection from the arches of your feet all the way 316 00:15:02,602 --> 00:15:04,137 up through your inseam. 317 00:15:04,137 --> 00:15:06,855 Then bend your knees just slightly. 318 00:15:06,855 --> 00:15:09,509 Listen carefully, think about lifting your hip creases up 319 00:15:09,509 --> 00:15:13,579 towards the sky so you feel a little more spaciousness in 320 00:15:13,579 --> 00:15:15,715 the backs of the legs. 321 00:15:15,715 --> 00:15:19,585 Then clasp opposite elbow with opposite hand and take a second 322 00:15:19,585 --> 00:15:21,220 here with the legs zipped up 323 00:15:21,220 --> 00:15:22,688 so you have to hold on to your balance. 324 00:15:22,688 --> 00:15:23,839 Squeeze, squeeze, squeeze. 325 00:15:23,839 --> 00:15:27,794 Take it to one side and then the other, nice and slow. 326 00:15:29,896 --> 00:15:33,466 Keep thinking of lifting your hip creases up high towards the 327 00:15:33,466 --> 00:15:35,468 sky, zipping the legs together. 328 00:15:38,638 --> 00:15:40,973 Protip, slow it down. 329 00:15:46,087 --> 00:15:48,347 Alright. 330 00:15:48,347 --> 00:15:49,348 Back to center. 331 00:15:49,348 --> 00:15:51,417 Go ahead and release it. 332 00:15:51,417 --> 00:15:53,629 Bend the knees generously. 333 00:15:53,629 --> 00:15:57,177 Tuck the chin and slowly roll it up. 334 00:15:57,177 --> 00:15:58,256 Enjoy. 335 00:16:01,177 --> 00:16:03,930 Squeeze the legs together. 336 00:16:03,930 --> 00:16:06,566 Open the palms forward. Lengthen through the crown. 337 00:16:06,566 --> 00:16:08,707 Take a deep breath in. 338 00:16:08,707 --> 00:16:10,169 And use that exhale to 339 00:16:10,169 --> 00:16:12,405 relax your shoulders down, down, down. 340 00:16:14,270 --> 00:16:15,804 Great, lead with a thumbs here. 341 00:16:15,804 --> 00:16:18,511 Inhale, palms facing each other as if you were holding a big 342 00:16:18,511 --> 00:16:20,379 beach ball up and overhead. 343 00:16:20,379 --> 00:16:22,691 Volcano pose. Zip through the legs. 344 00:16:22,691 --> 00:16:24,250 Thumbs back, pinkies forward. 345 00:16:24,250 --> 00:16:27,220 Go ahead and open up here once you land so you can create more 346 00:16:27,220 --> 00:16:29,255 spaciousness in the shoulders. 347 00:16:29,255 --> 00:16:31,958 Now zip up through the legs, inhale in. 348 00:16:31,958 --> 00:16:34,460 Exhale, nice and slow palms kiss together. 349 00:16:34,460 --> 00:16:36,729 We're gonna slice right down the midline today, 350 00:16:36,729 --> 00:16:38,889 returning to this so nice and slow. 351 00:16:40,433 --> 00:16:43,302 Inhale halfway lift your version. 352 00:16:43,302 --> 00:16:46,510 Pull back with the hip creases, reach forward with the crown. 353 00:16:47,773 --> 00:16:50,109 Exhale, soften and fold. 354 00:16:50,109 --> 00:16:52,211 Step the right foot back. Just the right foot. 355 00:16:52,211 --> 00:16:53,679 Back knee lowered or lifted. 356 00:16:53,679 --> 00:16:55,147 Inhale, we rise up. 357 00:16:55,147 --> 00:16:58,317 Palms facing each other. Reach for the sky. 358 00:16:58,922 --> 00:17:00,286 And then exhale, check it out, 359 00:17:00,286 --> 00:17:02,955 we're gonna send the fingertips to the ground. 360 00:17:02,955 --> 00:17:06,626 Pull the left hip crease so both legs are straight here. 361 00:17:07,910 --> 00:17:09,762 Then bend your right knee, step it up, 362 00:17:09,762 --> 00:17:12,298 come into that Pyramid Pose. 363 00:17:12,298 --> 00:17:14,233 Inhale to find extension. 364 00:17:14,233 --> 00:17:16,836 Lengthen the spine, gaze forward. 365 00:17:16,836 --> 00:17:19,639 Exhale to soften and fold in. 366 00:17:19,639 --> 00:17:21,480 Take one breath here. 367 00:17:21,480 --> 00:17:24,277 If this is a little too much, you can return to this runner's 368 00:17:24,277 --> 00:17:26,279 stretch that we know so well. 369 00:17:28,366 --> 00:17:31,417 Alright, big inhale in and out. 370 00:17:31,417 --> 00:17:33,853 Then we'll use the fingertips on the earth and a connection to 371 00:17:33,853 --> 00:17:37,112 center to come right back down to a nice low lunge. 372 00:17:37,890 --> 00:17:40,393 Inhale, open the chest, look forward. 373 00:17:40,393 --> 00:17:43,843 Exhale to plant the palms, step it back to Plank. 374 00:17:44,497 --> 00:17:47,466 Inhale to look forward, come forward on the toes. 375 00:17:47,466 --> 00:17:49,368 Again, remember, you can always lower the knees here, 376 00:17:49,368 --> 00:17:51,437 but nice and strong in your core. 377 00:17:51,437 --> 00:17:52,505 Deep breath in. 378 00:17:52,505 --> 00:17:55,474 Exhale to lower all the way down to the belly. 379 00:17:55,474 --> 00:17:58,444 Inhale, Cobra, let it grow. 380 00:17:58,444 --> 00:18:01,681 And exhale to soften and fold back down towards the earth. 381 00:18:02,493 --> 00:18:05,384 Curl the toes under inhale in, keep your gaze down. 382 00:18:05,384 --> 00:18:07,653 As you exhale, press up to Plank. 383 00:18:07,653 --> 00:18:09,188 Super strong. 384 00:18:09,188 --> 00:18:10,056 Deep breath in. 385 00:18:10,056 --> 00:18:13,926 Listen carefully, exhale, lower all the way back down. 386 00:18:13,926 --> 00:18:15,461 Inhale in, stay here. 387 00:18:15,461 --> 00:18:16,662 Toes curled under. 388 00:18:16,662 --> 00:18:18,755 Exhale, press up to Plank. 389 00:18:19,322 --> 00:18:20,533 Inhale in. 390 00:18:20,533 --> 00:18:21,934 Exhale, lower down to the belly. 391 00:18:21,934 --> 00:18:23,721 Last one, you got this. You are strong. 392 00:18:23,721 --> 00:18:24,637 Inhale in. 393 00:18:24,637 --> 00:18:28,040 Exhale, power up to Plank and Downward Facing Dog. 394 00:18:28,040 --> 00:18:29,034 Nice work. 395 00:18:29,998 --> 00:18:31,488 Shake the head. 396 00:18:31,488 --> 00:18:33,076 Smell your armpit. 397 00:18:33,076 --> 00:18:34,175 Stay present. 398 00:18:35,881 --> 00:18:38,384 Alright, bend the knees. Inhale to look forward. 399 00:18:38,384 --> 00:18:39,852 Exhale to make your way to the top. 400 00:18:39,852 --> 00:18:41,554 Feet together, really together. 401 00:18:41,554 --> 00:18:43,122 Zip up tight. 402 00:18:43,122 --> 00:18:45,625 Inhale halfway lift, your version. 403 00:18:45,625 --> 00:18:47,593 Nice, long, beautiful neck. 404 00:18:47,593 --> 00:18:50,065 And then exhale to soften and fold. 405 00:18:50,065 --> 00:18:52,598 Fingertips come to the earth. We step the left foot back. 406 00:18:52,598 --> 00:18:54,667 Back knee lowered or lifted. 407 00:18:54,667 --> 00:18:57,003 Inhale to rise up strong with your breath. 408 00:18:57,003 --> 00:18:59,205 Big inhale. 409 00:18:59,205 --> 00:19:00,969 Exhale, float it down. 410 00:19:00,969 --> 00:19:02,541 Fingertips to the earth. 411 00:19:02,541 --> 00:19:04,010 Peel back with the right hip crease, 412 00:19:04,010 --> 00:19:06,612 straighten the front leg. Take your time here. 413 00:19:06,612 --> 00:19:08,447 When you're ready, step the back foot up and in, 414 00:19:08,447 --> 00:19:09,815 Pyramid Pose. 415 00:19:09,815 --> 00:19:13,344 Again, other option here would be in your runner's stretch. 416 00:19:15,588 --> 00:19:17,857 Nice and grounded through their feet. 417 00:19:17,857 --> 00:19:20,192 Inhale, look forward, find extension, 418 00:19:20,192 --> 00:19:22,730 a little bit of length. Open up through the chest. 419 00:19:22,730 --> 00:19:24,672 Exhale to fold in. 420 00:19:25,865 --> 00:19:28,267 Nose toward the knee. 421 00:19:28,267 --> 00:19:31,112 That's just like the intention. Don't worry if it gets there. 422 00:19:31,112 --> 00:19:32,838 Cycle of breath here, in and out. 423 00:19:32,838 --> 00:19:34,603 Stay grounded through the feet. 424 00:19:39,351 --> 00:19:41,213 Then find a bend in that front leg, 425 00:19:41,213 --> 00:19:42,748 fingertips come to the earth. 426 00:19:42,748 --> 00:19:46,719 We kick the left foot back into that nice low lunge. 427 00:19:46,719 --> 00:19:48,954 Keep your core lit here as we open up, 428 00:19:48,954 --> 00:19:50,756 inhale, look forward. 429 00:19:50,756 --> 00:19:53,426 Exhale, plant the palms, step it back. 430 00:19:53,426 --> 00:19:56,462 Shifting forward, belly to Cobra. 431 00:19:56,462 --> 00:19:58,297 Nice and slow. 432 00:19:58,297 --> 00:20:01,434 Use an inhale to open your heart, lift up. 433 00:20:01,434 --> 00:20:03,602 And using the exhale to slowly lower. 434 00:20:03,602 --> 00:20:05,905 Okay, here we go. You can do this on your knees. 435 00:20:05,905 --> 00:20:07,173 Curl the toes under. 436 00:20:07,173 --> 00:20:08,007 Inhale in. 437 00:20:08,007 --> 00:20:10,576 Exhale, navel drives up to the spine as you press up, 438 00:20:10,576 --> 00:20:11,973 Plank. 439 00:20:11,973 --> 00:20:13,212 Top of a push-up. 440 00:20:13,212 --> 00:20:14,613 Great, inhale in. 441 00:20:14,613 --> 00:20:16,745 Exhale, slowly lower with control. 442 00:20:18,695 --> 00:20:20,206 Inhale in. 443 00:20:20,206 --> 00:20:21,892 Exhale, press it up. 444 00:20:22,912 --> 00:20:25,021 Inhale it at the top. 445 00:20:25,021 --> 00:20:27,080 Exhale, slowly lower with control. 446 00:20:28,418 --> 00:20:29,939 Inhale in. 447 00:20:29,939 --> 00:20:31,731 Exhale, press up, power up. 448 00:20:31,731 --> 00:20:33,719 This time quietly whisper to yourself, 449 00:20:33,719 --> 00:20:35,391 "I am strong." 450 00:20:35,391 --> 00:20:36,705 I am strong. 451 00:20:36,705 --> 00:20:38,265 Downward Facing Dog. 452 00:20:39,746 --> 00:20:42,735 Inhale lots of love in here. 453 00:20:42,735 --> 00:20:44,546 Exhale lots of love out. 454 00:20:44,546 --> 00:20:47,420 On your next inhale lift the right leg up high. 455 00:20:47,420 --> 00:20:49,897 Exhale, step it all the way up. 456 00:20:49,897 --> 00:20:52,430 Pivot on the back foot. Warrior II. 457 00:20:52,430 --> 00:20:55,521 Leading with the left fingertips forward, up and back. 458 00:20:55,521 --> 00:20:58,035 Sink into that front leg. Take up space here. 459 00:20:59,038 --> 00:21:00,918 Find your breath. 460 00:21:04,361 --> 00:21:07,233 Then inhale, reach the right fingertips forward, up and back. 461 00:21:07,233 --> 00:21:09,068 Keep that front knee bent. You got this. 462 00:21:09,068 --> 00:21:11,303 Strong and steady. Peaceful Warrior. 463 00:21:11,303 --> 00:21:13,606 Listen carefully, hug the low ribs in. 464 00:21:13,606 --> 00:21:16,542 Right elbow's gonna come to the top of the right thigh, 465 00:21:16,542 --> 00:21:18,611 left fingertips to the sky whenever you're ready. 466 00:21:18,611 --> 00:21:22,114 Big breaths, strong legs, reach it up. 467 00:21:22,114 --> 00:21:24,503 Good, option to take their right fingertips 468 00:21:24,503 --> 00:21:28,187 to the inner arch of the right foot. 469 00:21:28,187 --> 00:21:31,023 Option to take the left fingertips all the way forward. 470 00:21:31,023 --> 00:21:32,725 Nice bright line from the outer edge 471 00:21:32,725 --> 00:21:35,094 of the left foot to the left fingertips. 472 00:21:35,094 --> 00:21:36,428 Breathe deep wherever you are. 473 00:21:36,428 --> 00:21:38,664 Inhale, wiggle the left fingertips. 474 00:21:38,664 --> 00:21:41,083 Exhale to bring it all the way back down. 475 00:21:41,083 --> 00:21:43,569 Find your twist by taking the right fingertips up towards the 476 00:21:43,569 --> 00:21:45,067 sky as you breathe in. 477 00:21:46,672 --> 00:21:49,426 And then use your exhale to bring it back to the lunge. 478 00:21:50,176 --> 00:21:52,878 Plant, step the right foot back. 479 00:21:52,878 --> 00:21:58,083 Straight to Downward Facing Dog or moving belly to Cobra, 480 00:21:58,083 --> 00:22:00,283 Chaturanga to Upward Facing Dog. 481 00:22:01,873 --> 00:22:04,557 We'll meet in Downward Facing Dog. 482 00:22:04,557 --> 00:22:06,559 Hips up high and back. 483 00:22:10,095 --> 00:22:11,263 You can also take Benji's 484 00:22:11,263 --> 00:22:13,595 version of Downward Facing Dog right now. 485 00:22:13,595 --> 00:22:15,267 (chuckles) 486 00:22:15,267 --> 00:22:17,716 On your next inhale, 487 00:22:17,716 --> 00:22:19,435 let's take the left leg up high. 488 00:22:20,806 --> 00:22:23,876 Exhale to shift it forward, come all the way up. 489 00:22:23,876 --> 00:22:24,843 Pivot on the back foot. 490 00:22:24,843 --> 00:22:27,179 Lead with right fingertips reaching forward. 491 00:22:27,179 --> 00:22:29,682 Front knee stays bent, up and back, Warrior II. 492 00:22:29,682 --> 00:22:32,051 Strong. 493 00:22:32,051 --> 00:22:34,386 Back toes are turned in. 494 00:22:34,386 --> 00:22:37,823 We're working on this connection from the base of the spine to 495 00:22:37,823 --> 00:22:39,558 the top being in a straight vertical line. 496 00:22:39,558 --> 00:22:41,493 So if you're leaning forward here, 497 00:22:41,493 --> 00:22:44,430 pull it back, my darlin'. 498 00:22:44,430 --> 00:22:46,804 Press into the outer edge of your back foot. 499 00:22:47,900 --> 00:22:49,068 So strong foundation. 500 00:22:49,068 --> 00:22:50,402 Now that we have the strong foundation, 501 00:22:50,402 --> 00:22:51,737 send the left fingertips forward, 502 00:22:51,737 --> 00:22:54,002 up and back, Peaceful Warrior. 503 00:22:54,002 --> 00:22:56,508 Tuck the chin slightly, hug the low ribs in. 504 00:22:58,866 --> 00:23:01,413 Then navel draws in from center. 505 00:23:01,413 --> 00:23:03,985 We bring the left elbow to the top of the left thigh. 506 00:23:05,117 --> 00:23:07,075 Right fingertips up towards the sky. 507 00:23:07,987 --> 00:23:09,888 Extended Side Angle, your version. 508 00:23:09,888 --> 00:23:13,893 You can stay here or maybe bring the left fingertips down. 509 00:23:13,893 --> 00:23:16,328 Maybe right fingertips all the way up. 510 00:23:16,328 --> 00:23:19,531 Creating a nice line from the outer edge of the right foot all 511 00:23:19,531 --> 00:23:22,434 the way through the side body and out the right fingertips to 512 00:23:22,434 --> 00:23:24,236 infinity and beyond. 513 00:23:24,236 --> 00:23:26,005 Take a deep breath in. 514 00:23:26,005 --> 00:23:27,940 You got this. Wiggle the right fingertips. 515 00:23:27,940 --> 00:23:30,596 Use your exhale to dial it all the way back to the lunge 516 00:23:30,596 --> 00:23:32,111 right in to your twist. 517 00:23:32,111 --> 00:23:33,812 Right hand to the earth. 518 00:23:33,812 --> 00:23:35,281 Left fingertips towards the sky. 519 00:23:35,281 --> 00:23:37,416 Big breath in. 520 00:23:37,416 --> 00:23:38,517 Open your heart. 521 00:23:39,187 --> 00:23:41,720 And then exhale all the way out. 522 00:23:41,720 --> 00:23:44,723 Plant the palms, step the left toes back. 523 00:23:44,723 --> 00:23:46,458 Big breath in here. 524 00:23:46,458 --> 00:23:49,007 Exhale with control, lower all the way down. 525 00:23:51,230 --> 00:23:53,399 Squeeze your elbows in. Here we go. 526 00:23:53,399 --> 00:23:55,701 On the breath, inhale, rise up, Cobra. 527 00:23:56,739 --> 00:23:58,037 And on the exhale, 528 00:23:58,037 --> 00:23:59,972 it crests and falls with control. 529 00:24:01,707 --> 00:24:04,636 Awesome. Slowly press up to all fours. 530 00:24:04,636 --> 00:24:06,578 You're gonna walk your knees wide, 531 00:24:06,578 --> 00:24:09,682 walk on the toes together, and then curl them under. 532 00:24:09,682 --> 00:24:14,119 Then walk the hands in and we're gonna slowly lift up knees wide, 533 00:24:14,119 --> 00:24:15,568 toes together. 534 00:24:16,889 --> 00:24:17,890 Cool? 535 00:24:17,890 --> 00:24:20,526 Alright, so we have options here. 536 00:24:20,526 --> 00:24:23,529 First option everyone should take, 537 00:24:23,529 --> 00:24:24,897 which is just to lift the corners 538 00:24:24,897 --> 00:24:26,197 of the mouth just a hair. 539 00:24:27,433 --> 00:24:29,601 Take a deep breath in. Long breath out. 540 00:24:29,601 --> 00:24:31,737 Notice if you're dumping all of your weight into your 541 00:24:31,737 --> 00:24:35,040 fingertips, start to light up this energy that 542 00:24:35,040 --> 00:24:36,709 we've been cultivating through this whole journey. 543 00:24:36,709 --> 00:24:38,077 You got it. 544 00:24:38,077 --> 00:24:41,447 So the first thing you can do is just to start to light up that 545 00:24:41,447 --> 00:24:44,885 energy and stay with like one or two fingers on the ground. 546 00:24:46,418 --> 00:24:49,588 You might get to a place where you bring your palms together, 547 00:24:49,588 --> 00:24:53,392 squeeze the heels together, lift up from the pelvic floor, 548 00:24:53,392 --> 00:24:55,394 and we come here to a toe stand. 549 00:24:58,664 --> 00:24:59,755 Check it out. 550 00:25:01,033 --> 00:25:03,035 So we're here just working, working. 551 00:25:05,104 --> 00:25:06,405 Here working, working. 552 00:25:06,405 --> 00:25:08,507 Squeezing, squeezing, squeezing. 553 00:25:08,507 --> 00:25:10,943 Remember the squeezing of the legs right 554 00:25:10,943 --> 00:25:13,468 from that first Mountain? Find that here, that lift. 555 00:25:14,613 --> 00:25:17,116 You can even lift your center a hair and that might actually 556 00:25:17,116 --> 00:25:19,718 help, even though it seems counterintuitive, 557 00:25:19,718 --> 00:25:20,833 seems harder. 558 00:25:22,554 --> 00:25:23,572 Okay. 559 00:25:24,186 --> 00:25:26,024 And then we can take the palms forward. 560 00:25:26,024 --> 00:25:30,429 Third option and work in an arm balance, Bakasana. 561 00:25:30,429 --> 00:25:34,166 So nice wide stance with the hands, 562 00:25:34,166 --> 00:25:36,402 upper arm bones rotate out. 563 00:25:36,402 --> 00:25:37,870 We're gonna send the gaze forward. 564 00:25:37,870 --> 00:25:40,105 All this work we've been doing of Dunda lengthening, 565 00:25:40,105 --> 00:25:42,141 lengthening, see ya, Benji! 566 00:25:42,141 --> 00:25:43,146 Love you. 567 00:25:44,777 --> 00:25:46,044 We want to keep the gaze out. 568 00:25:46,044 --> 00:25:48,853 If you keep the gaze in then 569 00:25:48,853 --> 00:25:50,920 you're gonna do a somersault. 570 00:25:52,117 --> 00:25:53,285 So we're breathing here. 571 00:25:53,285 --> 00:25:57,222 We're gonna work wherever we feel good today. 572 00:25:57,222 --> 00:26:01,293 And I'll guide you through the practice of Bakasana 573 00:26:01,293 --> 00:26:03,095 if we want to get a little taste. 574 00:26:03,095 --> 00:26:05,364 So upper arm bones rotate out, gaze forward. 575 00:26:05,364 --> 00:26:07,366 We lift the center, we walk the knees close 576 00:26:07,366 --> 00:26:09,419 into the armpit chest. 577 00:26:10,436 --> 00:26:14,940 All the work we do in the feet so good for these asanas, right? 578 00:26:14,940 --> 00:26:17,042 It's not just your core and your arms. 579 00:26:17,042 --> 00:26:18,944 Alright, so wherever you are, keep breathing. 580 00:26:18,944 --> 00:26:21,613 Nice, long, smooth, deep breaths. 581 00:26:21,613 --> 00:26:22,915 If you want to give Crow a try 582 00:26:22,915 --> 00:26:25,317 let's walk the knees up towards the armpit. 583 00:26:25,317 --> 00:26:27,986 Keep the toes together and just keep your gaze forward as you 584 00:26:27,986 --> 00:26:30,856 find this sawing motion front and back. 585 00:26:30,856 --> 00:26:31,623 Front and back. 586 00:26:31,623 --> 00:26:34,393 And maybe this is all we work with today. 587 00:26:34,393 --> 00:26:37,746 Working up a bit of tapas, a little heat. 588 00:26:37,746 --> 00:26:42,434 And then maybe you find, maybe one foot comes off the ground. 589 00:26:43,363 --> 00:26:44,943 And then maybe the other. 590 00:26:44,943 --> 00:26:46,939 Keep breathing. 591 00:26:46,939 --> 00:26:47,606 You got it. 592 00:26:47,606 --> 00:26:49,374 Just notice where you are today and then maybe, 593 00:26:49,374 --> 00:26:51,376 maybe we lift the toes up. 594 00:27:01,453 --> 00:27:03,495 Play around just for a bit. 595 00:27:04,690 --> 00:27:07,204 And if you need to take a break, that's alright. 596 00:27:08,827 --> 00:27:10,829 Deepen your breath. 597 00:27:15,734 --> 00:27:17,903 And then if you're working in the Crow, 598 00:27:17,903 --> 00:27:19,805 Bakasana, go ahead and come back out. 599 00:27:19,805 --> 00:27:23,175 If you're in the toe stand, let's meet everyone with the 600 00:27:23,175 --> 00:27:25,777 hands back on the earth. 601 00:27:25,777 --> 00:27:27,212 Then walk them out, out, out. 602 00:27:27,212 --> 00:27:29,214 Feel the stretch in the low back. 603 00:27:29,214 --> 00:27:31,783 We're gonna slowly bring the knees back into the center, 604 00:27:31,783 --> 00:27:32,985 press into your toes. 605 00:27:32,985 --> 00:27:34,286 Protect the knees. 606 00:27:34,286 --> 00:27:37,055 Here we go, knees kiss, soft landing and then we're gonna 607 00:27:37,055 --> 00:27:39,825 swing the legs to one side, any side, 608 00:27:39,825 --> 00:27:42,261 and send the legs out long and in front. 609 00:27:45,063 --> 00:27:47,666 Good, take the palms to the tops of the thighs, 610 00:27:47,666 --> 00:27:49,968 sit up nice and tall as you loop the shoulders, 611 00:27:49,968 --> 00:27:51,143 excuse me, forward, up and back. 612 00:27:51,143 --> 00:27:53,735 Deep breath in as you flex your toes with your face. 613 00:27:54,673 --> 00:27:57,809 And then exhale, point the toes, slide your hands all the way 614 00:27:57,809 --> 00:28:00,681 down and bow inward. 615 00:28:01,747 --> 00:28:02,814 So we're not really going for 616 00:28:02,814 --> 00:28:05,350 like the peanut butter and jelly move. 617 00:28:06,307 --> 00:28:08,453 That's like O.G. yoga. 618 00:28:09,263 --> 00:28:11,123 Just going for a bit of a reverent bow 619 00:28:11,123 --> 00:28:14,156 and a gentle curvature in the spine. 620 00:28:15,193 --> 00:28:17,529 You can totally grab a hold, go for the gold, 621 00:28:17,529 --> 00:28:21,131 but find what feels good, for sure, here. 622 00:28:26,305 --> 00:28:28,106 Okay, a few closing breaths here. 623 00:28:33,395 --> 00:28:35,881 If you have a little extra time after today's practice, 624 00:28:35,881 --> 00:28:39,887 you might try ending with Nadi Shodhana, 625 00:28:39,887 --> 00:28:41,261 alternate nostril breathing. 626 00:28:41,261 --> 00:28:44,477 Particularly if it's towards the end of the day 627 00:28:44,477 --> 00:28:46,901 or if you're just feeling a bit anxious. 628 00:28:49,595 --> 00:28:51,060 I will link to it. 629 00:28:54,520 --> 00:28:56,034 Take one more deep breath in. 630 00:28:56,034 --> 00:28:59,071 Use your exhale to slowly roll up, rise up. 631 00:28:59,071 --> 00:29:04,443 You can either come to lie flat back position or cross at the 632 00:29:04,443 --> 00:29:06,258 ankles and sit up nice and tall. 633 00:29:15,687 --> 00:29:17,255 Take a second to scan the body. 634 00:29:17,255 --> 00:29:19,257 Notice how you feel. 635 00:29:31,903 --> 00:29:33,905 Then slowly bringing the palms together. 636 00:29:35,774 --> 00:29:37,776 Thumbs up to the third eye. 637 00:29:40,178 --> 00:29:42,256 Inhale lots of love in. 638 00:29:43,582 --> 00:29:45,978 And exhale lots of love out. 639 00:29:50,989 --> 00:29:55,994 I love this idea or just I love when I remember on any given day 640 00:29:55,994 --> 00:29:59,798 that balance is my natural state. 641 00:29:59,798 --> 00:30:04,670 So this idea of coming home really to me, 642 00:30:08,507 --> 00:30:09,841 it just makes a lot of sense. 643 00:30:09,841 --> 00:30:11,877 I'm not trying to achieve my balance. 644 00:30:11,877 --> 00:30:14,529 I'm trying to return back. 645 00:30:16,285 --> 00:30:17,499 Back to it. 646 00:30:20,519 --> 00:30:22,387 Balance is my natural state. 647 00:30:26,140 --> 00:30:28,026 Let's take one final breath in together. 648 00:30:28,026 --> 00:30:30,028 Here we go, big inhale. 649 00:30:31,391 --> 00:30:34,759 And exhale to bow. 650 00:30:37,380 --> 00:30:38,300 Namaste. 651 00:30:41,226 --> 00:30:46,110 (upbeat gentle music)