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- Howdy everyone,
welcome to Home,

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your 30-day yoga journey.

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I'm Adriene and this is Benji,

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and today is day two: Intend.

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Let's get started.

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(upbeat gentle music)

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Alrighty, my darling friends.

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Welcome back.

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Let's begin in a nice,
comfortable seat.

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As you're ready, 
sit up nice and tall

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and right away,

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tuck the chin,

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lengthen through 
the back of the neck

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and begin to notice your breath.

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Settle in.

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If you're comfortable,
close your eyes,

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or maybe soften your gaze

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gently down past your nose.

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Relax your shoulders.

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And as you're ready, 
slowly bring the hands together,

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Anjuli Mudra.

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This prayer position, 
if you will, of the heart.

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Today's session is an 
important one, in my opinion.

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Because it helps us

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cultivate and create 
meaning behind the movement.

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I also really 
love giving intention

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or the invitation to intend

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it's own day because to me,

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it's so important

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in helping us 
remember and recognize

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that we have the 
power to cultivate

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and amplify the things 
that we want to see through,

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the things we want 
to see to fruition.

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So take a deep breath in here,

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and as you exhale, 
just drop your hands

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a little bit down in front of
your figurative heart space

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as you bow your head down.

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And it's in this shape 
that at the very least,

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you start to get a 
really awesome stretch

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in the back of the neck.

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But there's also 
an opportunity here

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to really see if you can

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set an intention.

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Something positive 
that will serve you

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in this process.

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Is there something 
you want to cultivate?

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Continue to 
gently deepen the breath

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as you ask 
yourself this question.

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What do you want to cultivate?

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What do you want to amplify?

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What would you 
like to see through?

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Begin to 
elongate your inhalations

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and extend your exhalation.

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What you intend can be simple.

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But what you 
intend is always potent.

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For our thoughts 
and words matter.

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They help shape our reality.

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A couple more breaths here

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to just see what you land on.

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Trust that whatever comes up

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is good.

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Perhaps it's 
simply I choose to be

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the best version of myself.

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Sweet.

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Then take a deep breath in.

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As you exhale, confirm it,

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consider it already done,
already so.

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And then slowly 
bat the eyelashes open.

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Lift your head up, 
stack up through the spine,

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lift through the 
crown of the head,

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fingertips come to your sides.

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Here we go, press 
the left palm down,

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inhale, reach the right 
fingertips up and overhead.

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See if you can keep 
your intention with you

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as you move 
through this practice,

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whatever that means to you.

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Alright, pull the 
right thumb back,

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maybe gaze up towards the sky,

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smell your armpit,

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and then slowly 
come back to center

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and switch to the other side.

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Right hand down, 
inhale, left arm up.

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Big side body stretch here.

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I love this idea of really

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focusing on intention,

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because it definitely changes

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the quality of your practice.

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It influences the way you move.

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Come back to center.

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We're gonna bring 
the palms together,

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Anjuli Mudra, and then 
take the fingertips down here.

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Fingertips down, elbows wide.

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See if you can lift 
up through the chest,

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you might have 
begun to collapse here.

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Totally normal, we're 
slowly building muscles

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to support the 
spinal column here

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in the seated position.
You've got this, for three,

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two, on the one, 
draw the fingertips up,

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interlace the fingers 
then press the palms forward,

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then continue the 
journey all the way up.

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Press your palms all 
the way up towards the sky,

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big breath, big stretch 
as you lift your heart

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and exhale to break free.

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Wiggle the fingertips,
rain it down.

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Beautiful, come forward onto
all fours, Tabletop Position.

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Find your foundation 
and when you're ready,

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dropping the belly,
opening the chest,

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taking a big sip of air in.

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Exhale, rounding 
through the spine,

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chin to chest, 
really emptying it out.

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Inhale, drop the belly,
open the chest.

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And exhale, round through.

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Now you are gonna take it away.

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You're gonna take the reins

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and begin to move 
through this Cat-Cow.

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And if you'd like,
as you're ready,

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you can already start to

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veer off the railroad tracks

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when it feels right,

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so that means using the 
structure as a starting point

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and then 
following your intention

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using this idea of recognizing

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and responding to 
influence your movement.

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Checking your body.

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Excellent, then bring it
back to a nice neutral spine.

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Take a deep breath 
in and as you exhale,

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drop the elbows 
where the hands are.

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Puppy Posture, 
walk the knees back.

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Heart-to-earth Pose.

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Tailbone up towards the sky,

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elbows really stay in line 
with the shoulder, remember,

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as we melt the heart 
down towards the earth,

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big shoulder opener here.

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Claw through the fingertips,
take a deep breath in.

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As you exhale, 
melt your heart down.

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One more cycle of breath here.

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Exhale.

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Beautiful, from here, 
press into the tops of the feet,

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carve a line with the nose
as you dig into the elbows,

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you're gonna slide all 
the way through to your belly.

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So nice and slow.

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Beautiful, 
press into the elbows,

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again, they're right 
underneath the shoulders here.

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Hips come to the earth,

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we press into the 
tops of the feet firmly,

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as we start to open 
up through the chest.

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Keep the back of the 
neck nice and long here.

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So careful not to clench.

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Tuck the chin, 
lengthen, Sphinx Pose.

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Breathe deep here,

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breathe into all 
four sides of your torso.

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Really fill the lungs with air.

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Excellent.

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Then carve a 
line with your nose,

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past your right shoulder.

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And then back through center,

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breathe, breathe, breathe,

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and over past 
your left shoulder,

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dig into your right elbow.

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Good, bring it back to center.

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Here we go, guys.

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A little bit of core every day,
we got this.

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Remember your 
intention is you breathe in,

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exhale, curl the toes under,

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hug the low ribs 
up and into start,

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then keep that journey

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as you lift the 
navel, up, up, up.

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Reach the heels back, 
now we're in Forearm Plank.

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You got this.
Gaze straight down.

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Breathe deep here, 
you're here for five,

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press away from your yoga mat.

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Four,

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three, you got this,

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two and one.

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Beautiful, slowly bring 
the knees back to the earth.

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Lift back up onto the palms,
Tabletop Position.

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Awesome work.

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Inhale in.
Exhale, breathe out.

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Good, curl the toes under,

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walk the hands out,
inhale in again.

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And exhale to lift up and back,
Downward Facing Dog.

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Inhale in deeply here.

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Exhale out through 
the nose or mouth here

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as you find soft, easy 
movement that feels good.

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Excellent, bend the knees,

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inhale to look forward.

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Exhale to step 
or hop to the top.

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Take your time.

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Feet hip width apart or 
flush together, your choice.

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Take a second here.

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Standing Forward Fold.

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A nice moment to just 
calm the nervous system.

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Let go of the day thus far.

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Invite yourself into

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whatever's going on now,
into the present moment.

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Your present state of being.

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Great, then 
ground through the feet,

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bend your knees a little more,
you've got this, tuck the chin

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and slowly roll it up,
stacking through the spine.

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Mountain Pose, 
stand up nice and tall.

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Right away, big inhale 
to reach the fingertips

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all the way up, big stretch.

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Exhale, palms kiss together

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and we're gonna slice 
right down the midline,

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Forward Fold all 
the way back down.

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Good, inhale,

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find that flat back position,
your version.

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Lengthen through the neck,

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pull the shoulders back,
away from the ears,

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and exhale to soften and fold.

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From here, bend the knees,
plant your palms,

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step one foot back first,
then the other.

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Right away here, 
listen to your body.

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Recognize, stay 
true to your intention.

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Keep the knees 
lifted or lower them

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for a little bit 
of Half Plank here.

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We want to create a nice, strong

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line of awareness 
from the crown to the tail.

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We want to make 
sure the breath is full.

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We're here for three,

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two, slowly, on the one, hug
the elbows into the side body.

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Lower all the way down 
to the belly with control.

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Then squeeze the elbows in,

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tuck the chin, inhale,
Baby Cobra.

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Good, exhale to release.

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Curl the toes under.

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Inhale in again.

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Exhale the press up 
to Plank or Half Plank.

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Inhale.

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Exhale, hips up high and back,
Downward Facing Dog.

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Bend the knees.

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Let your hip creases really
reach up towards the sky here

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as you generously 
bend your knees.

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Good, then drop 
the heels to the earth.

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They don't have to touch.

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They don't even 
have to come close.

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Straighten through the legs,
drop the heels,

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just let them become heavy.

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And on your next breath in,

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inhale with the right leg up
high, Three-Legged Dog, whoa.

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Inhale in again here,
big breath.

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Use your exhale to 
bend your right knee,

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shift it forward, 
step it all the way up

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into a nice low lunge.

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Lower the back knee, 
just like we did yesterday.

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Front knee over front ankle,

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and just take a second here.

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Find your breath.

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Good, inhale to open the chest,
look forward.

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Exhale to peel the 
right hip crease back,

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flex your right 
toes towards your face.

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Good, rolling 
through your right foot.

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Shift it all the way forward.

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Maybe option here to lift that
back knee, nice low lunge.

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Inhale to open 
your chest forward.

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Exhale to plant the palms,

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step the right toes back,
Plank Pose.

258
00:13:16,763 --> 00:13:18,197
Inhale to look forward,

259
00:13:18,197 --> 00:13:20,233
shift forward on 
the toes this time.

260
00:13:20,233 --> 00:13:22,268
Exhale, squeeze the 
elbows into the side body

261
00:13:22,268 --> 00:13:25,638
and slowly lower all the way
to the belly with control.

262
00:13:25,638 --> 00:13:29,409
Inhale, Cobra, maybe it gets
a little higher, maybe not.

263
00:13:29,409 --> 00:13:31,177
Exhale, soften and fold.

264
00:13:32,111 --> 00:13:34,414
Curl the toes under, inhale in.

265
00:13:34,414 --> 00:13:38,251
Exhale to press up 
to Plank or Half Plank.

266
00:13:38,251 --> 00:13:41,387
Inhale in again here, 
long, beautiful neck.

267
00:13:41,387 --> 00:13:44,891
Exhale, send it up and back,
Downward Facing Dog.

268
00:13:46,059 --> 00:13:47,960
Good, bend the knees generously.

269
00:13:47,960 --> 00:13:49,796
Lift the hip creases 
up towards the sky

270
00:13:49,796 --> 00:13:52,031
so it sits up towards the sky.

271
00:13:52,031 --> 00:13:55,034
Good, then straighten the
legs, let the heels get heavy.

272
00:13:55,034 --> 00:13:58,438
Nice, inhale, slide your left
leg up an imaginary wall.

273
00:13:58,438 --> 00:14:00,039
Three-Legged Dog.

274
00:14:00,039 --> 00:14:03,242
Alright, take one more deep
breath in here, you got this.

275
00:14:03,242 --> 00:14:05,511
On your exhale, use the exhale

276
00:14:05,511 --> 00:14:07,747
to draw your navel up and in,
find your core,

277
00:14:07,747 --> 00:14:10,146
step that left 
foot all the way up.

278
00:14:10,146 --> 00:14:11,684
And if it doesn't 
make it at any time,

279
00:14:11,684 --> 00:14:13,853
you could always 
just guide it up there.

280
00:14:13,853 --> 00:14:15,688
It's all good, be kind.

281
00:14:15,688 --> 00:14:17,590
Lower the right 
knee to the earth.

282
00:14:17,590 --> 00:14:20,026
Front knee over front ankle,
that one is important.

283
00:14:20,026 --> 00:14:22,128
Inhale, open the chest,
look forward.

284
00:14:22,128 --> 00:14:23,763
Big stretch here in the hips.

285
00:14:23,763 --> 00:14:26,332
And then exhale,
peel the left hip crease back,

286
00:14:26,332 --> 00:14:28,668
flex your left 
toes towards your face,

287
00:14:28,668 --> 00:14:31,604
slight bend in that left knee.

288
00:14:31,604 --> 00:14:34,407
Good, then rolling 
through the left foot.

289
00:14:34,407 --> 00:14:36,175
Come all the way back through.

290
00:14:36,175 --> 00:14:38,778
Option here to keep the 
right knee on the ground

291
00:14:38,778 --> 00:14:41,047
or power it up, lift it up,

292
00:14:41,047 --> 00:14:42,782
reach the right heel back.

293
00:14:42,782 --> 00:14:44,450
Good, inhale to open the chest.

294
00:14:44,450 --> 00:14:46,419
Look forward, you got this.

295
00:14:46,419 --> 00:14:48,254
Exhale to plant the palms,

296
00:14:48,254 --> 00:14:50,523
step the left toes back.

297
00:14:50,523 --> 00:14:51,991
Strong and steady.

298
00:14:51,991 --> 00:14:54,660
Knees lowered or lifted.

299
00:14:54,660 --> 00:14:57,196
Inhale to look forward,
shift forward.

300
00:14:57,196 --> 00:14:58,197
Come forward on the toes,

301
00:14:58,197 --> 00:15:00,366
squeeze the elbows into 
the side body, with control.

302
00:15:00,366 --> 00:15:02,735
Slowly lower 
down to the belly.

303
00:15:02,735 --> 00:15:05,838
Yes, press into the 
tops of the feet, here we go.

304
00:15:05,838 --> 00:15:07,273
Inhale, Cobra.

305
00:15:08,508 --> 00:15:09,909
Lift your heart.

306
00:15:09,909 --> 00:15:12,845
Exhale, soften and fold.

307
00:15:12,845 --> 00:15:16,082
Inhale in here, look down,
curl your toes under.

308
00:15:16,082 --> 00:15:19,852
Exhale the press up 
to Half Plank or Plank.

309
00:15:19,852 --> 00:15:22,421
Inhale in again 
here, big, full breath.

310
00:15:22,421 --> 00:15:25,658
Exhale, hips up high and back,
Downward Facing Dog.

311
00:15:25,658 --> 00:15:27,360
Beautiful, bend your knees,

312
00:15:27,360 --> 00:15:28,861
inhale to look forward.

313
00:15:28,861 --> 00:15:32,064
Exhale to step 
or hop to the top.

314
00:15:32,064 --> 00:15:34,433
Inhale, lifts you up halfway.

315
00:15:34,433 --> 00:15:37,370
That flat back position, 
find the length in the neck.

316
00:15:38,271 --> 00:15:42,041
Good, and then soften and fold
everything back in and down.

317
00:15:43,242 --> 00:15:45,611
Root to rise here,
soft bend in the knees.

318
00:15:45,611 --> 00:15:48,614
Here we go, inhale, 
big stretch all the way up

319
00:15:48,614 --> 00:15:50,883
towards the sky, heart lifts.

320
00:15:50,883 --> 00:15:53,286
Maybe you take 
your gaze all the way up.

321
00:15:53,286 --> 00:15:55,721
And then exhale, 
capture something,

322
00:15:55,721 --> 00:15:57,156
bring it back 
down to your heart.

323
00:15:57,156 --> 00:16:00,226
Relax your shoulders,
observe your breath.

324
00:16:08,401 --> 00:16:10,636
So it might seem 
a little bit foreign

325
00:16:10,636 --> 00:16:12,905
or even a bit cheesy

326
00:16:12,905 --> 00:16:16,642
to (laughs) keep 
reminding yourself

327
00:16:16,642 --> 00:16:18,945
to come back to your intention.

328
00:16:18,945 --> 00:16:20,313
But the more we kind of practice

329
00:16:20,313 --> 00:16:22,415
why we're taking a whole day to

330
00:16:22,415 --> 00:16:25,084
really study this idea,

331
00:16:26,185 --> 00:16:29,522
the more we practice 
moving with intention,

332
00:16:29,522 --> 00:16:31,133
a thoughtfulness,

333
00:16:34,627 --> 00:16:36,929
the more likely we're 
gonna have these tools

334
00:16:36,929 --> 00:16:39,565
when we need 
them the most, right?

335
00:16:40,766 --> 00:16:43,836
On the mat, in a hard posture,

336
00:16:43,836 --> 00:16:46,239
or on a day that we 
didn't really want to show up,

337
00:16:46,239 --> 00:16:47,673
or off the mat.

338
00:16:47,673 --> 00:16:51,177
Maybe you become angry or upset.

339
00:16:54,347 --> 00:16:56,816
Do we have the 
practice under our belt

340
00:16:56,816 --> 00:16:59,252
to be thoughtful?

341
00:17:01,721 --> 00:17:05,491
To pay attention and recognize
that our thoughts and words

342
00:17:05,491 --> 00:17:09,929
are important and our intentions
can cultivate or amplify

343
00:17:09,929 --> 00:17:12,046
the things we want to manifest.

344
00:17:13,633 --> 00:17:18,037
This versus just being in a
reactive state all the time.

345
00:17:20,973 --> 00:17:22,174
Find a soft 
bend in your knees,

346
00:17:22,174 --> 00:17:24,243
go ahead and drop the 
fingertips down to come up.

347
00:17:24,243 --> 00:17:25,945
Here we go, inhale,
catch a wave,

348
00:17:25,945 --> 00:17:28,314
reach for the sky, 
big breath, big stretch.

349
00:17:29,215 --> 00:17:30,716
Exhale, palms kiss together,

350
00:17:30,716 --> 00:17:33,586
we slice it right down 
the middle, Forward Fold.

351
00:17:35,254 --> 00:17:36,989
Excellent, inhale, halfway lift,

352
00:17:36,989 --> 00:17:38,958
your version, find length,

353
00:17:38,958 --> 00:17:40,826
working to create a 
healthy flow of energy

354
00:17:40,826 --> 00:17:42,775
that runs up and down the spine.

355
00:17:42,775 --> 00:17:45,665
And then exhale, Forward Fold.

356
00:17:45,665 --> 00:17:47,333
Excellent, plant the palms,

357
00:17:47,333 --> 00:17:48,968
step or hop it back,
Plank Pose.

358
00:17:49,802 --> 00:17:51,704
Inhale, then look forward,
shift forward,

359
00:17:51,704 --> 00:17:54,140
squeeze the elbows in,
this time Belly to Cobra,

360
00:17:54,140 --> 00:17:56,475
or maybe Chaturanga is 
in your practice already.

361
00:17:56,475 --> 00:17:58,978
Chaturanga to Upward Facing Dog.

362
00:17:58,978 --> 00:18:00,146
You do your version.

363
00:18:00,146 --> 00:18:02,982
Find a heart 
opener as you breathe in.

364
00:18:02,982 --> 00:18:04,350
And then use your exhale

365
00:18:04,350 --> 00:18:06,986
to make your way back 
to Downward Facing Dog.

366
00:18:08,287 --> 00:18:11,557
Good, in Downward Dog, let's
take a big breath in together.

367
00:18:11,557 --> 00:18:13,759
Here we go, inhale, 
in through the nose.

368
00:18:16,028 --> 00:18:17,496
Exhale out through the mouth.

369
00:18:20,967 --> 00:18:23,169
Beautiful, inhale, 
lift your right leg up high,

370
00:18:23,169 --> 00:18:25,037
Three-Legged Dog.

371
00:18:25,037 --> 00:18:26,572
Exhale, step it forward,

372
00:18:26,572 --> 00:18:29,141
all the way, nice, low lunge.

373
00:18:29,141 --> 00:18:31,243
Lower the back knee.

374
00:18:31,243 --> 00:18:33,145
Here we go, taking 
the arms all the way up

375
00:18:33,145 --> 00:18:34,246
towards the sky this time.

376
00:18:34,246 --> 00:18:37,783
Inhale, lift it up, big 
beach ball up and overhead.

377
00:18:37,783 --> 00:18:40,286
Back toes can be 
curled or uncurled,

378
00:18:40,286 --> 00:18:43,856
but you're gonna want a lot of
attention in that back foot.

379
00:18:43,856 --> 00:18:46,559
Great, inhale in here,
just check it out.

380
00:18:46,559 --> 00:18:48,527
Then exhale, rain it down.

381
00:18:49,495 --> 00:18:50,763
Beautiful.

382
00:18:50,763 --> 00:18:53,199
Curl your left toes under,
lift your back knee.

383
00:18:53,199 --> 00:18:55,701
Step the right foot back,
Plank or Half Plank.

384
00:18:55,701 --> 00:18:57,370
You're gonna go 
right to Downward Dog here,

385
00:18:57,370 --> 00:18:58,738
hips up high and back.

386
00:19:00,172 --> 00:19:01,874
Good, inhale in here.

387
00:19:02,742 --> 00:19:05,778
Nice cleansing breath.
Exhale, empty it out.

388
00:19:07,246 --> 00:19:08,647
Inhale, lift the 
left leg up high.

389
00:19:08,647 --> 00:19:09,615
You're doing great.

390
00:19:10,449 --> 00:19:13,386
Exhale, shift it all 
the way forward, step it up.

391
00:19:13,386 --> 00:19:16,255
Lower the back knee, 
Crescent Lunge, here we go.

392
00:19:16,255 --> 00:19:17,957
Nice and easy, 
just checking it out.

393
00:19:17,957 --> 00:19:21,060
Inhale, sweep the arms up 
and overhead, big stretch,

394
00:19:21,060 --> 00:19:21,894
big breath.

395
00:19:22,828 --> 00:19:24,630
Good, lots of 
awareness in that back foot.

396
00:19:24,630 --> 00:19:26,665
When you're ready, rain it down.

397
00:19:28,067 --> 00:19:30,803
From here, lift the back knee,

398
00:19:30,803 --> 00:19:33,039
plant the palms, step it back,
final Plank here.

399
00:19:33,039 --> 00:19:34,440
We're getting strong.

400
00:19:34,440 --> 00:19:37,009
Try to knit your low belly

401
00:19:37,009 --> 00:19:39,445
and your upper abdominals 
in towards the center.

402
00:19:39,445 --> 00:19:42,081
So this is lifting 
up through the navel.

403
00:19:42,081 --> 00:19:43,616
You're here for three,

404
00:19:43,616 --> 00:19:45,017
You're here for two,

405
00:19:45,017 --> 00:19:46,052
you're awesome, one.

406
00:19:46,052 --> 00:19:48,287
Slowly lower the 
knees to the ground.

407
00:19:48,287 --> 00:19:50,389
Bring them as 
wide as your yoga mat.

408
00:19:51,457 --> 00:19:52,792
Bring the big toes to touch,

409
00:19:52,792 --> 00:19:54,960
send your hips back.

410
00:19:54,960 --> 00:19:58,742
And yay, our first official

411
00:19:58,742 --> 00:20:03,235
Extended Child's Pose together.

412
00:20:03,235 --> 00:20:04,823
Forehead comes down.

413
00:20:08,207 --> 00:20:13,212
You decide what 
feels best here on Day 2.

414
00:20:13,612 --> 00:20:15,848
Active arms, 
reaching the fingertips

415
00:20:15,848 --> 00:20:18,084
towards the 
front edge of your mat,

416
00:20:18,084 --> 00:20:20,319
or maybe a bit of a surrender.

417
00:20:21,414 --> 00:20:23,923
Can also take 
the palms together,

418
00:20:23,923 --> 00:20:25,831
walk the elbows in just a bit,

419
00:20:25,831 --> 00:20:30,629
and take the palms just up
and over the back of the neck.

420
00:20:32,998 --> 00:20:35,234
We call this Namaste Shark Fin.

421
00:20:35,234 --> 00:20:37,503
I don't know if 
that's your thing or not, but

422
00:20:38,637 --> 00:20:41,741
it's my thing. (laughs)

423
00:20:43,242 --> 00:20:44,865
Take a deep breath in.

424
00:20:47,146 --> 00:20:49,081
Try to relax anything

425
00:20:50,249 --> 00:20:51,484
that might be catching.

426
00:20:51,484 --> 00:20:53,686
So this could be 
a physical gesture

427
00:20:54,653 --> 00:20:57,823
or maybe you've 
been carrying around

428
00:20:59,959 --> 00:21:01,155
some weight.

429
00:21:03,662 --> 00:21:06,665
Maybe we can use this 
process here together to

430
00:21:07,867 --> 00:21:09,802
choose to let go of 
some of that weight,

431
00:21:09,802 --> 00:21:12,104
some of that stuff 
you've been carrying around

432
00:21:13,839 --> 00:21:16,308
so that we can 
consciously make space

433
00:21:18,511 --> 00:21:20,679
for the things 
we want to manifest,

434
00:21:20,679 --> 00:21:24,817
for the things we intend 
to cultivate and amplify.

435
00:21:34,326 --> 00:21:35,528
Inhale in deeply.

436
00:21:37,496 --> 00:21:40,199
Exhale completely as 
you release the palms

437
00:21:40,199 --> 00:21:42,635
back to the earth
if they're lifted.

438
00:21:42,635 --> 00:21:43,769
Begin to rise back up,

439
00:21:43,769 --> 00:21:45,971
carving a little 
line with the nose.

440
00:21:45,971 --> 00:21:49,074
Again, this is the kitty cat
like pushing a ball of yarn.

441
00:21:49,074 --> 00:21:51,744
Integrating the neck, 
we're gonna come back up,

442
00:21:51,744 --> 00:21:54,280
walk the knees 
underneath the hips,

443
00:21:54,280 --> 00:21:58,584
swing the feet to one side, 
any side, side saddle,

444
00:21:58,584 --> 00:22:00,719
and you're gonna 
come all the way through

445
00:22:00,719 --> 00:22:02,321
to lie on the back here.

446
00:22:05,257 --> 00:22:06,192
When you get there,

447
00:22:06,192 --> 00:22:08,194
go ahead and hug your 
knees into your chest.

448
00:22:08,194 --> 00:22:09,828
Give yourself a big hug

449
00:22:09,828 --> 00:22:12,231
and create some space

450
00:22:12,231 --> 00:22:14,567
between the vertebrae 
by lifting the tailbone

451
00:22:14,567 --> 00:22:15,601
all the way up towards the sky,

452
00:22:15,601 --> 00:22:17,837
really lifting, 
lifting, lifting,

453
00:22:17,837 --> 00:22:20,606
and then if it's 
okay in your body,

454
00:22:20,606 --> 00:22:22,741
please experiment 
with bringing the nose

455
00:22:22,741 --> 00:22:25,344
up towards the ceiling
and then towards your knee.

456
00:22:25,344 --> 00:22:26,812
So they don't 
have to come close,

457
00:22:26,812 --> 00:22:27,913
but it's just the intention

458
00:22:27,913 --> 00:22:31,283
again, creating some space 
between the vertebrae here.

459
00:22:31,283 --> 00:22:33,219
Try to keep your 
shoulders relaxed.

460
00:22:33,836 --> 00:22:35,000
Tailbone's lifting.

461
00:22:36,055 --> 00:22:37,489
Nose is lifting up

462
00:22:37,489 --> 00:22:39,558
and then in towards the knees.

463
00:22:40,392 --> 00:22:43,929
Deep breath in.
Long breath out.

464
00:22:43,929 --> 00:22:46,565
Deep breath in, long breath out.

465
00:22:47,666 --> 00:22:48,534
Beautiful.

466
00:22:48,534 --> 00:22:50,169
Slowly lower back to the earth,

467
00:22:50,169 --> 00:22:52,938
let your feet 
kiss the mat softly.

468
00:22:52,938 --> 00:22:55,074
Heels up towards 
the sits bones here,

469
00:22:55,074 --> 00:22:57,109
palms kiss the mat.

470
00:22:58,310 --> 00:23:01,313
Alrighty, so today, 
after you find your foundation

471
00:23:01,313 --> 00:23:02,748
of your hands and feet,

472
00:23:02,748 --> 00:23:05,551
see if you can actively 
snuggle your shoulder blades

473
00:23:05,551 --> 00:23:08,454
in and underneath 
your heart space.

474
00:23:08,454 --> 00:23:11,190
Then from here, 
with a strong foundation,

475
00:23:11,190 --> 00:23:12,958
our foundation 
being that which is

476
00:23:12,958 --> 00:23:15,494
touching the earth 
here physically, here we go.

477
00:23:15,494 --> 00:23:16,795
We're gonna ground,

478
00:23:16,795 --> 00:23:18,597
start to lift through the tail,

479
00:23:18,597 --> 00:23:21,333
lift the hip points up slowly.

480
00:23:21,333 --> 00:23:23,102
Shins move forward.

481
00:23:23,102 --> 00:23:26,272
You can imagine kind of 
squeezing an imaginary block.

482
00:23:26,272 --> 00:23:28,140
That was redundant,
but it still works.

483
00:23:28,140 --> 00:23:30,809
Imagine squeezing 
an imaginary block

484
00:23:30,809 --> 00:23:33,345
between your inner thighs.

485
00:23:33,345 --> 00:23:35,481
Keep your gaze up,

486
00:23:35,481 --> 00:23:39,318
then chest lifts 
towards the chin,

487
00:23:39,318 --> 00:23:42,121
allowing the hips to 
maybe rise a little higher

488
00:23:42,121 --> 00:23:44,056
and then chin 
up towards the sky,

489
00:23:44,056 --> 00:23:46,258
create a little space

490
00:23:46,258 --> 00:23:50,496
for that throat chakra, 
perfect for today's theme.

491
00:23:50,496 --> 00:23:53,165
Now breathe into all 
four sides of the torso.

492
00:23:53,165 --> 00:23:54,455
You're doing great.

493
00:23:56,802 --> 00:23:59,805
And if you want, you can 
interlace the fingertips now

494
00:23:59,805 --> 00:24:02,608
underneath, maybe the 
walking the shoulder blades

495
00:24:02,608 --> 00:24:05,311
a little bit 
more closer together.

496
00:24:06,245 --> 00:24:08,847
Shins forward, hips up high.

497
00:24:09,982 --> 00:24:12,785
Take one more 
full breath in here.

498
00:24:14,620 --> 00:24:17,189
And then exhale, 
start with the fingertips,

499
00:24:17,189 --> 00:24:19,091
releasing the bind,

500
00:24:19,091 --> 00:24:21,160
resist the urge to 
just drop down here.

501
00:24:21,160 --> 00:24:23,662
Take it nice and slow.

502
00:24:23,662 --> 00:24:26,732
Working with intention,

503
00:24:26,732 --> 00:24:30,267
this quality of movement
that is controlled.

504
00:24:32,504 --> 00:24:34,840
Great, hips land nice and easy.

505
00:24:34,840 --> 00:24:37,343
We'll walk the feet together,
open the knees wide.

506
00:24:39,178 --> 00:24:40,512
Interlace the fingertips,

507
00:24:40,512 --> 00:24:43,048
bring your hands 
now behind your head,

508
00:24:43,048 --> 00:24:45,351
elbows wide so that 
the arms and the legs

509
00:24:45,351 --> 00:24:47,052
are mirroring each other.

510
00:24:47,052 --> 00:24:48,854
Extend the elbows, excuse me,

511
00:24:48,854 --> 00:24:50,756
yeah, extend the 
elbows out left to right.

512
00:24:50,756 --> 00:24:52,891
Extend your thumbs.

513
00:24:52,891 --> 00:24:55,894
Give yourself a little massage
here on the back of the neck.

514
00:24:57,629 --> 00:25:00,933
Soften through your belly,
close your eyes.

515
00:25:02,455 --> 00:25:04,470
A little massage moment here.

516
00:25:04,470 --> 00:25:08,038
Yes.

517
00:25:13,373 --> 00:25:15,317
Good, then inhale in.

518
00:25:16,448 --> 00:25:19,852
On the exhale, lift your head,
your neck, your shoulders.

519
00:25:19,852 --> 00:25:22,721
You're gonna slowly 
look between the legs,

520
00:25:22,721 --> 00:25:25,524
engaging your abdominal 
wall here but not crunching.

521
00:25:25,524 --> 00:25:26,725
So keep a little space,

522
00:25:26,725 --> 00:25:29,261
as if you were 
holding like a lemon

523
00:25:29,261 --> 00:25:31,997
between your chin and 
your chest, a big lemon.

524
00:25:33,799 --> 00:25:35,868
Nice and easy.

525
00:25:35,868 --> 00:25:40,639
Should feel the 
abdominal wall turn on here.

526
00:25:42,975 --> 00:25:44,276
And then keep lifted.

527
00:25:44,276 --> 00:25:46,211
See if you can lift 
your shoulders a little more.

528
00:25:46,211 --> 00:25:47,780
Release the bind,

529
00:25:47,780 --> 00:25:49,581
fingertips are gonna reach

530
00:25:49,581 --> 00:25:51,283
towards the 
front edge of the mat.

531
00:25:52,618 --> 00:25:53,719
Beautiful.

532
00:25:53,719 --> 00:25:56,588
Thumbs up, pinkies down,
reaching, reaching, reaching.

533
00:25:56,588 --> 00:26:00,259
See if you can reach a little
higher, a little further.

534
00:26:00,259 --> 00:26:01,760
Reach, reach, reach.

535
00:26:01,760 --> 00:26:02,728
For three,

536
00:26:04,062 --> 00:26:04,963
two,

537
00:26:04,963 --> 00:26:06,098
little higher,

538
00:26:06,098 --> 00:26:07,766
and release on the one.

539
00:26:07,766 --> 00:26:09,301
Awesome, bring your fingertips

540
00:26:09,301 --> 00:26:11,370
to the outer edges of the legs.

541
00:26:11,370 --> 00:26:13,572
Kiss the knees together.

542
00:26:13,572 --> 00:26:15,874
Hug the knees up into 
the chest one more time.

543
00:26:18,210 --> 00:26:20,412
Inhale in here.

544
00:26:20,412 --> 00:26:23,315
Exhale, you're gonna 
take the soles of the feet now

545
00:26:23,315 --> 00:26:26,485
to the earth, but walk 
them as wide as your mat.

546
00:26:26,485 --> 00:26:29,688
Allow the knees to 
kiss together and touch.

547
00:26:29,688 --> 00:26:33,025
We're gonna end in this 
constructive rest posture,

548
00:26:33,025 --> 00:26:36,795
so now the hip socket
is getting nice and snuggly.

549
00:26:36,795 --> 00:26:39,364
We're finding this 
internal rotation here.

550
00:26:39,364 --> 00:26:40,866
Bring your left 
hand to your heart,

551
00:26:40,866 --> 00:26:42,134
right hand to your belly.

552
00:26:43,929 --> 00:26:45,771
Inhale lots of love in,

553
00:26:47,206 --> 00:26:49,408
close your eyes 
as you sigh it out.

554
00:26:51,310 --> 00:26:53,378
Day 2 of 30.

555
00:26:57,316 --> 00:27:00,352
Adding the layer of intention.

556
00:27:06,291 --> 00:27:07,926
Why is it important?

557
00:27:14,566 --> 00:27:16,201
Find stillness.

558
00:27:16,201 --> 00:27:18,737
Just allow yourself 
to be here in the moment

559
00:27:18,737 --> 00:27:20,451
for one more cycle of breath.

560
00:27:27,946 --> 00:27:30,382
Thank you so much for 
sharing your valuable time

561
00:27:30,382 --> 00:27:31,884
and energy with me

562
00:27:31,884 --> 00:27:33,752
and all of the beautiful people

563
00:27:33,752 --> 00:27:35,287
practicing around the world.

564
00:27:38,724 --> 00:27:41,126
Gently bring the palms together.

565
00:27:41,126 --> 00:27:42,728
Thumbs up, 
towards your forehead.

566
00:27:45,254 --> 00:27:46,598
Inhale in deeply.

567
00:27:48,047 --> 00:27:50,702
From my home to yours

568
00:27:51,904 --> 00:27:53,038
Namaste.

569
00:27:53,038 --> 00:27:56,475
(upbeat gentle music)