1
00:00:00,300 --> 00:00:01,001
- Hi everyone.

2
00:00:01,001 --> 00:00:03,170
Welcome to Home, 
your 30-day yoga journey.

3
00:00:03,170 --> 00:00:06,777
It's Day 21, boost.

4
00:00:06,777 --> 00:00:08,438
Let's get started.

5
00:00:10,230 --> 00:00:14,825
(upbeat gentle music)

6
00:00:28,228 --> 00:00:29,596
Alrighty, my darling friends,

7
00:00:29,596 --> 00:00:33,000
let's begin today's 
practice laying down.

8
00:00:33,000 --> 00:00:34,764
Come on down to the ground.

9
00:00:36,275 --> 00:00:39,206
And we're gonna start 
with just a nice big stretch.

10
00:00:39,206 --> 00:00:42,309
So extend the legs out long.

11
00:00:42,309 --> 00:00:45,913
Reach your arms all 
the way up and overhead

12
00:00:45,913 --> 00:00:48,949
and find your breath here
as you spread the fingertips,

13
00:00:48,949 --> 00:00:51,418
spread the toes.

14
00:00:51,418 --> 00:00:52,920
You can close 
your eyes here,

15
00:00:52,920 --> 00:00:55,382
feel the skin of 
the belly stretch.

16
00:00:57,257 --> 00:00:59,147
And keep breathing here.

17
00:01:00,594 --> 00:01:04,231
Just a couple I love 
you breaths in and out,

18
00:01:04,231 --> 00:01:05,998
in and out, in and out.

19
00:01:10,938 --> 00:01:13,440
Wiggle your fingers,
wiggle your toes.

20
00:01:15,387 --> 00:01:19,096
And on your next exhale, you're
gonna take a S-H sound out

21
00:01:19,096 --> 00:01:22,048
through the mouth 
like this (shushes).

22
00:01:23,528 --> 00:01:27,454
As if you were 
lovingly quieting someone.

23
00:01:28,236 --> 00:01:30,624
It's like that scene from 
the "Music Man" and

24
00:01:30,624 --> 00:01:33,360
Marian, the librarian.
(shushes)

25
00:01:33,360 --> 00:01:35,675
So take a deep breath in.

26
00:01:35,675 --> 00:01:38,255
And again, just test it out.
(shushes)

27
00:01:41,268 --> 00:01:44,838
And as you find this exhale,
think about your navel

28
00:01:44,838 --> 00:01:48,108
contracting down, down, down
towards the earth and just

29
00:01:48,108 --> 00:01:51,171
notice. if anything, if that
does something to the pelvis.

30
00:01:51,171 --> 00:01:53,747
And you should feel 
this like contraction,

31
00:01:53,747 --> 00:01:56,416
this connection in your 
center as you breathe out.

32
00:01:56,416 --> 00:01:58,385
And then, of course, 
we find that lift and

33
00:01:58,385 --> 00:02:00,070
that expansion as we breathe in.

34
00:02:00,070 --> 00:02:03,824
Keep the fingertips spreading,
energy in the feet, here we go.

35
00:02:03,824 --> 00:02:05,128
Big inhale.

36
00:02:06,827 --> 00:02:07,861
Exhale.

37
00:02:07,861 --> 00:02:09,856
S-H sound out through the mouth.

38
00:02:09,856 --> 00:02:12,125
(shushes)

39
00:02:13,545 --> 00:02:15,421
Empty, empty, 
empty, empty, empty.

40
00:02:15,421 --> 00:02:17,749
Feel that connection in center.

41
00:02:17,749 --> 00:02:19,339
And then big inhale.

42
00:02:20,766 --> 00:02:22,440
Again, just experimenting here.

43
00:02:22,440 --> 00:02:25,294
Exhale, S-H sound.
(shushes)

44
00:02:29,830 --> 00:02:31,852
Contract, contract, contract.

45
00:02:31,852 --> 00:02:33,789
Empty and then big inhale.

46
00:02:36,097 --> 00:02:38,931
S-H sound, let the 
low ribs get heavy here.

47
00:02:38,931 --> 00:02:40,970
Feel that contraction 
as you breathe out.

48
00:02:40,970 --> 00:02:43,028
(shushes)

49
00:02:44,931 --> 00:02:49,202
Let the muscles of the 
abdominal wall turn on.

50
00:02:49,202 --> 00:02:52,839
Then try to maintain this
connection in your core as we

51
00:02:52,839 --> 00:02:56,309
slowly bring the knees up,
either both at the same time or

52
00:02:56,309 --> 00:02:58,998
one at a time but 
from that place of connect.

53
00:03:00,080 --> 00:03:02,282
Great, then wrap the 
arms around the shins.

54
00:03:02,282 --> 00:03:04,284
Give yourself a big hug here as

55
00:03:04,284 --> 00:03:06,720
you squeeze the 
knees up into the chest.

56
00:03:06,720 --> 00:03:08,722
Try to keep the 
shoulders relaxed.

57
00:03:10,857 --> 00:03:14,327
Breathe here, feel the expansion
of your belly as you breathe in.

58
00:03:14,327 --> 00:03:18,172
You can kind of maybe feel
it in the tops of the thighs.

59
00:03:18,172 --> 00:03:22,502
And then just reinforce that
contraction as you breathe out.

60
00:03:22,502 --> 00:03:24,871
Squeeze the knees up 
in towards the chest,

61
00:03:24,871 --> 00:03:27,198
feel that pressure 
in the low belly.

62
00:03:28,942 --> 00:03:32,612
So today's practice, a little
boost for the internal organs,

63
00:03:32,612 --> 00:03:35,348
a little boost 
for the immune system.

64
00:03:35,348 --> 00:03:37,117
You got to bring the breath.

65
00:03:37,117 --> 00:03:39,386
Inhale in again.

66
00:03:39,386 --> 00:03:42,856
This time on the exhale,
peel the crown of the head up.

67
00:03:42,856 --> 00:03:45,125
Try to keep the shoulders
relaxed here as you lift,

68
00:03:45,125 --> 00:03:47,945
lift, lift, nose 
towards the knees.

69
00:03:49,262 --> 00:03:50,784
Just go as far as you can.

70
00:03:50,784 --> 00:03:53,266
Scooping tailbone up, squeezing,

71
00:03:53,266 --> 00:03:56,269
feeling that gentle
compression in the belly.

72
00:03:56,269 --> 00:03:59,639
Again, massaging the 
internal organs today.

73
00:03:59,639 --> 00:04:01,241
Inhale in.

74
00:04:01,241 --> 00:04:06,446
Exhale to slowly release head,
neck, shoulders to earth.

75
00:04:06,446 --> 00:04:08,081
Great, we're gonna 
hold onto the right knee,

76
00:04:08,081 --> 00:04:10,417
extend the left leg out long.

77
00:04:10,417 --> 00:04:11,918
Inhale in.

78
00:04:11,918 --> 00:04:14,475
Exhale again, 
nose toward the knee.

79
00:04:15,622 --> 00:04:17,591
Pause here.
Breathe deep.

80
00:04:17,591 --> 00:04:19,893
Try to keep the 
shoulders relaxed.

81
00:04:19,893 --> 00:04:22,295
I'm flexing 
through both feet here.

82
00:04:22,295 --> 00:04:24,893
Really nice and firm through
the top of the left thigh.

83
00:04:27,367 --> 00:04:29,102
Great, inhale in.

84
00:04:29,102 --> 00:04:31,039
Maybe lift a little higher.

85
00:04:31,039 --> 00:04:34,407
And then exhale to slowly,
gently lower down.

86
00:04:34,407 --> 00:04:36,042
Great, we're gonna 
take that right knee now,

87
00:04:36,042 --> 00:04:38,211
guide it across the body over

88
00:04:38,211 --> 00:04:39,356
towards the 
left side of the mat.

89
00:04:39,356 --> 00:04:42,415
If you want, you can shift
your hips to the right side.

90
00:04:42,415 --> 00:04:43,717
Nice supine twist here.

91
00:04:43,717 --> 00:04:46,920
No need to push or force,
just let it unravel.

92
00:04:46,920 --> 00:04:50,991
Turning on to your right ear,
maybe turning your gaze towards

93
00:04:50,991 --> 00:04:52,192
your right fingertips.

94
00:04:52,192 --> 00:04:55,714
Breathe nice, big belly breaths.

95
00:05:06,573 --> 00:05:08,909
Inhale in deeply.

96
00:05:08,909 --> 00:05:12,558
Use your exhale to 
slowly melt back to center.

97
00:05:12,558 --> 00:05:14,311
And we'll take 
it to the other side.

98
00:05:15,882 --> 00:05:17,884
Left knee comes in.

99
00:05:17,884 --> 00:05:19,719
Right leg extends out.

100
00:05:19,719 --> 00:05:21,721
So nice and active in the feet.

101
00:05:21,721 --> 00:05:23,957
Tuck your chin just 
slightly here to start,

102
00:05:23,957 --> 00:05:27,167
squeezing left knee all the way
up towards your left shoulder.

103
00:05:29,396 --> 00:05:31,518
Relax your shoulders.
Find your breath again.

104
00:05:31,518 --> 00:05:33,033
Here we go, big inhale.

105
00:05:34,301 --> 00:05:38,227
Exhale, peeling the nose 
up towards the left knee.

106
00:05:38,227 --> 00:05:41,492
Feeling that connection in
your belly as you breathe in.

107
00:05:42,520 --> 00:05:44,611
And that contraction 
as you breathe out.

108
00:05:48,014 --> 00:05:50,016
Nice deep breaths.

109
00:05:53,286 --> 00:05:55,488
Skin in the face soft.

110
00:05:55,488 --> 00:05:57,490
No pain in the neck.

111
00:05:59,326 --> 00:06:01,561
Good, take one more inhale.

112
00:06:01,561 --> 00:06:02,954
Maybe lift a little higher.

113
00:06:02,954 --> 00:06:05,117
If you're not even close,
don't worry.

114
00:06:05,117 --> 00:06:08,520
And then on the exhale,
we gently lower.

115
00:06:08,520 --> 00:06:11,093
Great, guide the left knee now
across the body over towards the

116
00:06:11,093 --> 00:06:12,357
right side of the mat.

117
00:06:12,357 --> 00:06:13,925
You can shift the 
hips over towards the left

118
00:06:13,925 --> 00:06:15,486
if that feels good.

119
00:06:15,486 --> 00:06:19,631
And we take this nice,
supine twist on the other side.

120
00:06:19,631 --> 00:06:22,901
Maybe you turn on 
towards your left ear.

121
00:06:22,901 --> 00:06:25,103
Don't push it or force it here
at the beginning of practice

122
00:06:25,103 --> 00:06:26,638
or really ever (laughs).

123
00:06:26,638 --> 00:06:28,139
Just nice, easy unraveling.

124
00:06:28,139 --> 00:06:32,078
Use your breath to 
find what feels good here.

125
00:06:44,956 --> 00:06:46,958
And big inhale.

126
00:06:48,226 --> 00:06:50,362
Navel draws to the 
spine on the exhale,

127
00:06:50,362 --> 00:06:53,365
that's what brings 
us back to center.

128
00:06:53,365 --> 00:06:56,434
We'll plant both feet, 
knees up towards the sky.

129
00:06:56,434 --> 00:06:58,306
Press the palms into the earth.

130
00:06:58,306 --> 00:07:01,239
Snuggle your shoulder blades
underneath your heart space.

131
00:07:01,239 --> 00:07:03,308
Inhale to lift the hips up.

132
00:07:03,308 --> 00:07:05,610
Press into all four 
corners of the feet.

133
00:07:05,610 --> 00:07:08,747
Lifting, lifting, lifting
hip points up towards the sky.

134
00:07:08,747 --> 00:07:10,949
You can interlace 
the fingertips,

135
00:07:10,949 --> 00:07:13,648
draw the shoulder blades 
a little closer together.

136
00:07:15,186 --> 00:07:17,389
A gentle Bridge here.

137
00:07:17,389 --> 00:07:19,163
Shins forward.

138
00:07:20,191 --> 00:07:21,960
Hips up high.

139
00:07:21,960 --> 00:07:24,729
Keep breathing.
Breathe into your belly.

140
00:07:24,729 --> 00:07:26,897
Chest lifts to your chin.

141
00:07:28,533 --> 00:07:30,751
Then chin lifts to the sky.

142
00:07:32,938 --> 00:07:35,314
Great, take one 
more deep breath in here.

143
00:07:36,975 --> 00:07:40,745
And on the exhale, let that be
your cue to slowly release the

144
00:07:40,745 --> 00:07:45,750
bind and with control, 
release hips to the earth.

145
00:07:45,750 --> 00:07:48,253
Awesome, hug the 
knees back up into the chest.

146
00:07:48,253 --> 00:07:50,655
We're gonna rock and roll up and
down the length of your spine.

147
00:07:50,655 --> 00:07:51,590
So you can bring the hands to

148
00:07:51,590 --> 00:07:53,792
the backs of the 
thighs if that helps you.

149
00:07:53,792 --> 00:07:55,768
Here we go, 
moving with your breath.

150
00:07:56,561 --> 00:08:01,450
Massaging up and 
down the back body.

151
00:08:03,335 --> 00:08:06,271
Eventually we'll come 
all the way up to a nice,

152
00:08:06,271 --> 00:08:07,606
comfortable seat of your choice.

153
00:08:07,606 --> 00:08:09,975
So that can be cross-legged.

154
00:08:09,975 --> 00:08:11,977
It can be on the knees.

155
00:08:14,546 --> 00:08:16,548
Sit up nice and tall.

156
00:08:18,083 --> 00:08:21,786
We'll take the left palm bring
it to the belly here and then

157
00:08:21,786 --> 00:08:23,922
right palm to come on top.

158
00:08:23,922 --> 00:08:26,825
Loop the shoulders, 
lift 'em up and take 'em back.

159
00:08:26,825 --> 00:08:29,828
Creating space 
in the heart, the chest.

160
00:08:29,828 --> 00:08:31,995
Nice, long, beautiful neck here.

161
00:08:34,766 --> 00:08:38,036
So we're going to work 
with a little breath of fire,

162
00:08:38,036 --> 00:08:40,005
a little Kapalabhati Breath.

163
00:08:40,005 --> 00:08:44,075
If this pranayama is new to
you, I do have a video just on

164
00:08:44,075 --> 00:08:47,732
Kapalabhati but you can 
play with it a little bit today.

165
00:08:47,732 --> 00:08:49,032
I will guide you.

166
00:08:50,548 --> 00:08:53,385
Find that upward 
current through the front body.

167
00:08:53,385 --> 00:08:55,587
This lift we've 
been playing with.

168
00:08:55,587 --> 00:08:56,888
Ground through the back body,

169
00:08:56,888 --> 00:08:59,331
maybe taking the shoulder
blades down, down, down.

170
00:09:01,526 --> 00:09:05,030
So we're gonna inhale in and
just practice this sharp exhale,

171
00:09:05,030 --> 00:09:08,016
drawing the navel 
in towards the spine.

172
00:09:09,701 --> 00:09:12,971
Then the next inhale's passive
and we work on this sharp,

173
00:09:12,971 --> 00:09:17,108
short exhale drawing 
the navel in each time.

174
00:09:19,177 --> 00:09:20,045
We'll pick up the pace,

175
00:09:20,045 --> 00:09:21,780
but let's just give it a 
couple of practice rounds.

176
00:09:21,780 --> 00:09:23,012
So big inhale.

177
00:09:24,482 --> 00:09:27,213
Exhale, sharp navel draws in.
(sharp exhale)

178
00:09:28,493 --> 00:09:29,370
Inhale.

179
00:09:30,305 --> 00:09:32,290
Test it out.
(sharp exhale)

180
00:09:32,290 --> 00:09:36,094
And you're gonna feel your hands
moving out on the inhale and

181
00:09:36,094 --> 00:09:38,997
then a sharp 
drawing in on the exhale.

182
00:09:38,997 --> 00:09:40,432
Try to keep your 
shoulders relaxed,

183
00:09:40,432 --> 00:09:42,937
particularly if you've been
practicing with me for a while.

184
00:09:42,937 --> 00:09:45,437
Let's keep upper 
body nice and soft.

185
00:09:45,437 --> 00:09:47,372
Lots of awareness.

186
00:09:47,372 --> 00:09:48,536
Alrighty, here we go.

187
00:09:48,536 --> 00:09:49,996
Deep breath in to start.

188
00:09:51,476 --> 00:09:54,327
Exhale, just let everything
out, relax your shoulders.

189
00:09:56,047 --> 00:09:58,626
We'll inhale into 
begin Kapalabhati.

190
00:09:59,584 --> 00:10:02,772
(sharp exhales repeatedly)

191
00:10:23,641 --> 00:10:27,178
Pets love Kapalabhati so if
your pet is coming up to now,

192
00:10:27,178 --> 00:10:28,346
try to stay focused.

193
00:10:28,346 --> 00:10:30,348
It's okay to 
have a little smile.

194
00:10:30,348 --> 00:10:31,783
If you get off 
track with the beat,

195
00:10:31,783 --> 00:10:33,218
just pick it up again.

196
00:10:33,218 --> 00:10:35,887
Nice and easy in the 
shoulders and in the face.

197
00:10:36,687 --> 00:10:40,187
(sharp exhales repeatedly)

198
00:10:51,770 --> 00:10:53,772
Keep it going, 
you're doing awesome.

199
00:11:00,712 --> 00:11:03,716
And release. Big inhale, 
here we go all together.

200
00:11:05,250 --> 00:11:07,492
Nice cleansing breath 
out through the mouth.

201
00:11:08,852 --> 00:11:10,417
Now seal the lips.

202
00:11:11,085 --> 00:11:13,681
Pause, keep breathing, observe.

203
00:11:16,150 --> 00:11:17,769
Notice how you feel.

204
00:11:25,659 --> 00:11:28,145
Awesome. Then release 
your fingertips to your sides.

205
00:11:28,145 --> 00:11:28,986
Open your eyes.

206
00:11:28,986 --> 00:11:31,270
We're gonna extend 
both legs out long.

207
00:11:33,595 --> 00:11:35,425
Inhale, when you're ready.

208
00:11:35,425 --> 00:11:38,242
Send the fingertips 
behind the ears.

209
00:11:38,242 --> 00:11:40,181
Reach, try to reach 
whatever this means to you

210
00:11:40,181 --> 00:11:41,920
from your waistline here.

211
00:11:41,920 --> 00:11:43,254
So we're reaching 
all the way up,

212
00:11:43,254 --> 00:11:46,524
connecting waist to 
shoulder to elbow to wrist,

213
00:11:46,524 --> 00:11:49,294
all the way up, reach, 
reach, reach, reach, reach.

214
00:11:49,294 --> 00:11:50,762
Inhale in.

215
00:11:50,762 --> 00:11:52,764
Exhale, bend the knees.

216
00:11:52,764 --> 00:11:55,667
Belly comes towards the tops of
the thighs and we're gonna drape

217
00:11:55,667 --> 00:11:58,203
over here nice and easy.

218
00:11:58,203 --> 00:12:00,004
Relax the weight 
to the head over.

219
00:12:00,004 --> 00:12:02,203
Listen to the 
sound of your breath.

220
00:12:04,976 --> 00:12:07,585
In time, you can work 
to straighten the legs.

221
00:12:10,715 --> 00:12:15,653
Now think of what we often
call this directional breath.

222
00:12:15,653 --> 00:12:19,357
As you inhale, the breath
travels down into your belly,

223
00:12:19,357 --> 00:12:22,293
towards your guts, right?

224
00:12:22,293 --> 00:12:25,196
You can feel 
that inhalation here.

225
00:12:25,196 --> 00:12:26,898
You can feel the belly expand.

226
00:12:26,898 --> 00:12:27,966
And then on the exhale,

227
00:12:27,966 --> 00:12:30,390
it comes out and up 
through the nose and mouth.

228
00:12:31,769 --> 00:12:34,873
So here you can practice 
that directional breath,

229
00:12:34,873 --> 00:12:35,940
that belly breathing.

230
00:12:35,940 --> 00:12:39,110
Breathing in, sending that
air down into the diaphragm.

231
00:12:42,295 --> 00:12:46,760
And then feeling 
the breath rise up

232
00:12:47,606 --> 00:12:49,693
and empty out 
through the nose or mouth.

233
00:12:50,964 --> 00:12:53,601
Then take one more 
deep belly breath in.

234
00:12:55,578 --> 00:12:57,259
And empty it out.

235
00:12:59,364 --> 00:13:01,966
Sweet, tuck the chin.
Ground through the sits bones.

236
00:13:01,966 --> 00:13:03,268
Slowly begin to roll it up.

237
00:13:03,268 --> 00:13:05,436
Go ahead and 
catch your right knee.

238
00:13:05,436 --> 00:13:07,605
Bring your right 
foot to the earth.

239
00:13:07,605 --> 00:13:09,541
Sit up nice and tall.

240
00:13:09,541 --> 00:13:13,211
On an inhale, left 
fingertips reach all the way up.

241
00:13:13,211 --> 00:13:14,612
Exhale, big twist here.

242
00:13:14,612 --> 00:13:16,247
Outer edge of 
the left arm coming to

243
00:13:16,247 --> 00:13:18,383
the outer edge 
of the right knee.

244
00:13:18,383 --> 00:13:21,552
Right fingertips or 
right palm comes behind.

245
00:13:21,552 --> 00:13:23,474
Nice and active 
in that left leg.

246
00:13:24,521 --> 00:13:27,225
If this is just too twisty,
too pretzel-y for you,

247
00:13:27,225 --> 00:13:30,561
doesn't feel good then let's
back up the truck and hug the

248
00:13:30,561 --> 00:13:33,541
left elbow into the 
right knee and work here.

249
00:13:36,935 --> 00:13:38,803
Great, drop your 
chin to your chest.

250
00:13:40,347 --> 00:13:41,549
Inhale in.

251
00:13:42,839 --> 00:13:46,911
Exhale, slowly lift 
head all the way up,

252
00:13:46,911 --> 00:13:48,246
back in alignment 
with the heart,

253
00:13:48,246 --> 00:13:49,697
chin parallel to the earth.

254
00:13:51,610 --> 00:13:53,369
Inhale, belly breath.

255
00:13:55,053 --> 00:13:57,517
Exhale, 
relax the shoulders, twist.

256
00:13:59,824 --> 00:14:01,689
Good, inhale, belly breath.

257
00:14:02,994 --> 00:14:04,562
Exhale to unravel.

258
00:14:04,562 --> 00:14:06,787
Come back to center and switch.

259
00:14:08,433 --> 00:14:10,535
Benji's working real hard today.

260
00:14:10,535 --> 00:14:12,475
Here we go.
Lifting the left knee up.

261
00:14:14,839 --> 00:14:18,114
Big breath in to reach 
the right fingertips up high.

262
00:14:19,377 --> 00:14:20,945
Keep this lift, think up and

263
00:14:20,945 --> 00:14:22,547
over as you come 
into the twist here.

264
00:14:22,547 --> 00:14:24,449
So outer edge of 
the right elbow coming to

265
00:14:24,449 --> 00:14:26,217
the outer edge 
of the left knee.

266
00:14:26,217 --> 00:14:29,420
Left fingertips 
or left palm behind.

267
00:14:29,420 --> 00:14:32,522
Modification to just hug that
right elbow into the left knee.

268
00:14:33,992 --> 00:14:36,614
Alright, find that 
directional breath.

269
00:14:36,614 --> 00:14:38,730
Breathing down into the belly,

270
00:14:38,730 --> 00:14:41,418
into the diaphragm 
on the inhale.

271
00:14:42,200 --> 00:14:45,803
And then using that exhale
to recreate that contraction,

272
00:14:45,803 --> 00:14:49,520
that navel drawing in and up,
moving into your twist.

273
00:14:52,343 --> 00:14:53,778
Imagine you're pressing your

274
00:14:53,778 --> 00:14:56,547
right foot into an 
imaginary wall.

275
00:14:56,547 --> 00:14:58,916
Now gently draw the 
chin into the chest,

276
00:14:58,916 --> 00:15:00,945
bow your head, 
take a deep breath in.

277
00:15:02,364 --> 00:15:05,026
And exhale, 
lifting chin back up.

278
00:15:06,071 --> 00:15:07,999
Inhale, lengthen 
through the crown.

279
00:15:09,093 --> 00:15:11,313
Exhale, journey into the twist.

280
00:15:12,330 --> 00:15:14,000
One more, big inhale.

281
00:15:15,533 --> 00:15:17,618
And exhale to 
bring it back to center.

282
00:15:18,269 --> 00:15:20,371
Awesome.
Send both legs out long.

283
00:15:20,371 --> 00:15:22,062
Inhale to reach for the sky.

284
00:15:22,874 --> 00:15:25,576
Exhale, think up and over,
reach towards your toes.

285
00:15:25,576 --> 00:15:26,611
Doesn't matter if 
you can touch them.

286
00:15:26,611 --> 00:15:27,826
Doesn't even 
matter if you come close.

287
00:15:27,826 --> 00:15:31,082
Just reaching 
forward, forward, forward.

288
00:15:31,082 --> 00:15:32,550
Relax the weight 
of the head down.

289
00:15:32,550 --> 00:15:34,585
Just one cycle 
of breath here in.

290
00:15:36,425 --> 00:15:38,856
Breathe in to the belly and out.

291
00:15:38,856 --> 00:15:40,409
Empty, empty, empty.

292
00:15:42,092 --> 00:15:45,229
Great, slowly roll it back up.

293
00:15:45,229 --> 00:15:48,266
We're gonna cross the ankles,
come through to a seat.

294
00:15:48,266 --> 00:15:50,868
Send the 
fingertips out in front.

295
00:15:50,868 --> 00:15:52,336
Take the fingertips down.

296
00:15:52,336 --> 00:15:53,771
Zombie arms, should feel good.

297
00:15:53,771 --> 00:15:54,872
Nice stretch here.

298
00:15:54,872 --> 00:15:57,675
And then plug the shoulders
back as you lift your chest.

299
00:15:59,382 --> 00:16:00,716
Breathe here.

300
00:16:03,147 --> 00:16:05,253
Head over heart, 
heart over pelvis.

301
00:16:06,517 --> 00:16:08,734
Again, you got to 
bring the breath today.

302
00:16:10,747 --> 00:16:12,034
Mhmmm.

303
00:16:13,124 --> 00:16:14,692
Alright, bend the elbows,

304
00:16:14,692 --> 00:16:18,129
grab opposite elbow 
with opposite hand here.

305
00:16:18,129 --> 00:16:19,797
Sit up nice and tall.

306
00:16:19,797 --> 00:16:21,199
Okay, moving with the breath.

307
00:16:21,199 --> 00:16:24,735
Inhale, lift the 
elbows all the way up.

308
00:16:24,735 --> 00:16:27,118
Kind of a peekaboo 
moment here. Hey.

309
00:16:28,414 --> 00:16:30,007
And then exhale.

310
00:16:30,007 --> 00:16:32,009
Elbows in line 
with the shoulders.

311
00:16:33,544 --> 00:16:36,186
You got this with your breath.
Inhale, lift it up.

312
00:16:38,216 --> 00:16:39,397
Exhale, lower.

313
00:16:42,623 --> 00:16:44,122
Inhale, lift.

314
00:16:46,157 --> 00:16:47,925
Exhale, think 
about drawing navel in,

315
00:16:47,925 --> 00:16:49,660
finding that contraction.

316
00:16:52,423 --> 00:16:53,759
Inhale, lift.

317
00:16:55,536 --> 00:16:57,487
Exhale, contract.

318
00:16:59,377 --> 00:17:02,152
Inhale think long, puppy belly.

319
00:17:03,928 --> 00:17:07,340
Exhale, think hollow body,
hollow front body.

320
00:17:08,535 --> 00:17:10,083
Three more, inhale.

321
00:17:12,569 --> 00:17:13,649
Exhale.

322
00:17:15,486 --> 00:17:17,255
Stick with it.
Two more, inhale.

323
00:17:20,835 --> 00:17:22,521
Exhale.

324
00:17:24,328 --> 00:17:25,650
Last one.

325
00:17:31,835 --> 00:17:33,905
Alright, stay here 
in you're kind of

326
00:17:33,905 --> 00:17:35,439
"I Dream of Jeannie" arms.

327
00:17:35,439 --> 00:17:37,375
You're gonna lean back,
listen carefully,

328
00:17:37,375 --> 00:17:39,877
we're gonna bring the soles
of the feet to the ground.

329
00:17:39,877 --> 00:17:41,078
Stick with it, stick with it.

330
00:17:41,078 --> 00:17:43,080
Keep lifting up 
through the chest.

331
00:17:43,080 --> 00:17:44,015
Inhale in again.

332
00:17:44,015 --> 00:17:46,073
Exhale, find that 
contraction as you come back

333
00:17:46,073 --> 00:17:48,168
into this little Boat variation.

334
00:17:48,168 --> 00:17:51,088
You can keep the big toes on
the ground or you can lift shins

335
00:17:51,088 --> 00:17:52,890
parallel to the earth.

336
00:17:52,890 --> 00:17:55,026
Check it out, inhale in.

337
00:17:55,026 --> 00:17:59,203
Exhale, twisting to the left,
extending right leg.

338
00:18:01,799 --> 00:18:04,402
Inhale, come back to center.

339
00:18:04,402 --> 00:18:07,906
Exhale, twist to the right,
extending left leg.

340
00:18:09,574 --> 00:18:11,321
Inhale to center.

341
00:18:11,321 --> 00:18:13,033
Exhale to twist.

342
00:18:13,033 --> 00:18:15,282
Inhale to center.

343
00:18:15,282 --> 00:18:17,571
Exhale to twist.

344
00:18:17,571 --> 00:18:19,533
Inhale to center.

345
00:18:19,533 --> 00:18:21,752
Exhale to twist.

346
00:18:21,752 --> 00:18:23,754
Inhale to center.

347
00:18:23,754 --> 00:18:24,622
Exhale to twist.

348
00:18:24,622 --> 00:18:25,957
One more on each side,
you got this.

349
00:18:25,957 --> 00:18:28,047
Inhale to center.

350
00:18:28,047 --> 00:18:30,228
Exhale to twist.

351
00:18:30,228 --> 00:18:32,330
Inhale to center, last one.

352
00:18:32,330 --> 00:18:34,265
Exhale to twist.

353
00:18:34,265 --> 00:18:37,435
Inhale to center. 
Slowly, with control,

354
00:18:37,435 --> 00:18:39,070
soles of the feet 
come to the earth and,

355
00:18:39,070 --> 00:18:42,306
yep, draping over,
relaxing the arms,

356
00:18:42,306 --> 00:18:45,676
head relaxes and take
a second here to chill, to rest.

357
00:18:45,676 --> 00:18:47,961
Breathe deep.

358
00:18:51,849 --> 00:18:54,518
Relax, any tension in
the shoulders, the neck.

359
00:18:56,644 --> 00:18:58,055
This would a great opportunity

360
00:18:58,055 --> 00:19:03,327
to choose to let go 
of any stress, any worry.

361
00:19:03,327 --> 00:19:05,263
These things that we 
carry around with us.

362
00:19:05,263 --> 00:19:07,999
Maybe you said 
something you didn't mean to.

363
00:19:07,999 --> 00:19:09,994
Maybe something embarrassed you.

364
00:19:09,994 --> 00:19:12,350
Maybe you're 
angry about something.

365
00:19:13,562 --> 00:19:16,607
The longer we hold onto them,
the more they kind of,

366
00:19:16,607 --> 00:19:18,951
right, manifest and 
turn up in the body.

367
00:19:23,714 --> 00:19:25,716
Inhale in deeply.

368
00:19:26,781 --> 00:19:29,362
And exhale to 
slowly lift the chin.

369
00:19:30,488 --> 00:19:31,589
Bring the palms to the earth.

370
00:19:31,589 --> 00:19:33,190
We're just gonna 
windshield wiper

371
00:19:33,190 --> 00:19:35,397
the legs left to right here.

372
00:19:46,604 --> 00:19:48,239
Excellent, and then 
nice and slow

373
00:19:48,239 --> 00:19:51,075
all the way back 
down to the earth.

374
00:19:51,075 --> 00:19:52,199
When you land there,

375
00:19:52,199 --> 00:19:55,098
give yourself a 
nice squeeze, big hug.

376
00:19:56,347 --> 00:19:58,252
Knees into the chest.

377
00:19:59,617 --> 00:20:02,153
Alright, we're gonna 
finish with a Texas T.

378
00:20:02,153 --> 00:20:04,388
So send your 
fingertips out left to right.

379
00:20:04,388 --> 00:20:07,525
And if you don't have a 
room for the full wing span,

380
00:20:07,525 --> 00:20:11,128
you can bend the elbows like so,
come to cactus arms or you can

381
00:20:11,128 --> 00:20:16,037
stay in the Texas theme and
come to football goalpost arms.

382
00:20:17,168 --> 00:20:19,971
Alright, actively scoop the
tailbone up so you feel this

383
00:20:19,971 --> 00:20:23,030
connection with the 
lower back and the mat.

384
00:20:23,030 --> 00:20:25,876
Feel your abdominal 
wall turn on here.

385
00:20:25,876 --> 00:20:28,446
So we're gonna end 
with this Reclined Twist.

386
00:20:28,446 --> 00:20:30,348
But the difference today 
is really play with that

387
00:20:30,348 --> 00:20:32,483
contraction on exhale.

388
00:20:32,483 --> 00:20:34,165
Let's give it a go, big inhale.

389
00:20:35,649 --> 00:20:36,602
Exhale.

390
00:20:36,602 --> 00:20:38,644
Slow and steady navel draws in

391
00:20:38,644 --> 00:20:40,914
and we're gonna melt 
the knees to the left.

392
00:20:40,914 --> 00:20:42,387
Slow and steady.

393
00:20:43,807 --> 00:20:45,625
Inhale in.

394
00:20:46,459 --> 00:20:49,106
Exhale, contract,
navel draws in.

395
00:20:49,106 --> 00:20:50,983
Come back through center.

396
00:20:52,200 --> 00:20:53,388
Inhale.

397
00:20:54,138 --> 00:20:56,226
Exhale to the right,
navel draws in.

398
00:20:58,832 --> 00:21:00,167
Beautiful.
Inhale.

399
00:21:01,591 --> 00:21:04,225
Exhale, navel draws in,
come back to center.

400
00:21:05,721 --> 00:21:07,785
Good, inhale.

401
00:21:07,785 --> 00:21:11,187
Exhale, knees fall to the
left and this time stay here.

402
00:21:11,187 --> 00:21:14,492
You can turn on towards your
right ear and breathe deep.

403
00:21:14,492 --> 00:21:16,060
Left hand can come 
to the outer edge

404
00:21:16,060 --> 00:21:18,007
of the right thigh 
if that feels good.

405
00:21:19,497 --> 00:21:21,232
Maybe close your eyes here or

406
00:21:21,232 --> 00:21:24,602
soften your gaze 
unless you're like me

407
00:21:24,602 --> 00:21:28,406
looking at the beautiful 
white clouds and the blue sky

408
00:21:28,406 --> 00:21:30,241
moving super fast today.

409
00:21:30,241 --> 00:21:33,144
Maybe you enjoy 
something like that here.

410
00:21:34,058 --> 00:21:37,143
The leaves moving outside.

411
00:21:46,490 --> 00:21:48,769
Inhale, find 
that balloon breath.

412
00:21:50,594 --> 00:21:53,626
Exhale, navel draws in 
and we come back to center.

413
00:21:55,199 --> 00:21:56,227
Inhale.

414
00:21:57,301 --> 00:21:59,541
Exhale to the right, same thing.

415
00:22:01,238 --> 00:22:04,442
Maybe right hand comes to the
outer edge of the left thigh,

416
00:22:04,442 --> 00:22:05,743
turning onto the left ear.

417
00:22:05,743 --> 00:22:08,179
Try to keep your 
left shoulder grounded.

418
00:22:08,179 --> 00:22:09,947
Breathe deep. Enjoy.

419
00:22:32,514 --> 00:22:35,130
And then big balloon
breath here, inhale.

420
00:22:36,626 --> 00:22:39,144
Navel draws in, 
come back to center.

421
00:22:40,644 --> 00:22:42,313
Last time,
give yourself a big hug,

422
00:22:42,313 --> 00:22:44,048
wrap the arms 
around the shins,

423
00:22:44,048 --> 00:22:45,436
squeeze, squeeze, squeeze.

424
00:22:47,035 --> 00:22:49,186
And then exhale 
to let everything go.

425
00:22:49,186 --> 00:22:51,318
Extend the legs out long.

426
00:22:52,839 --> 00:22:54,050
Sorry, buddy.

427
00:22:55,893 --> 00:22:58,429
Let your arms rest 
gently at your sides.

428
00:22:58,429 --> 00:23:00,331
Tuck the chin to 
lengthen the neck.

429
00:23:01,974 --> 00:23:03,905
And close your eyes here.

430
00:23:05,469 --> 00:23:06,757
Take a rest.

431
00:23:11,108 --> 00:23:12,696
We already know this but

432
00:23:12,696 --> 00:23:16,567
just taking a moment 
here to lean into this

433
00:23:18,357 --> 00:23:22,653
beautiful moment where
we allow ourselves permission to

434
00:23:22,653 --> 00:23:24,255
do absolutely nothing.

435
00:23:24,255 --> 00:23:26,257
Letting the body be still.

436
00:23:28,726 --> 00:23:31,395
Recognizing that 
we need this time.

437
00:23:35,898 --> 00:23:37,201
Of rest each day.

438
00:23:37,201 --> 00:23:40,729
Conscious stillness.

439
00:23:43,274 --> 00:23:44,842
So that the 
system of the body

440
00:23:44,842 --> 00:23:47,080
get a fighting 
chance to be well.

441
00:23:48,646 --> 00:23:50,023
To work for you.

442
00:23:57,417 --> 00:24:00,543
So even if it 
feels a little difficult,

443
00:24:00,543 --> 00:24:03,127
take three more breaths here
to just relax the weight of the

444
00:24:03,127 --> 00:24:05,431
body completely into the earth.

445
00:24:29,086 --> 00:24:34,384
Begin to wiggle the fingers,
wiggle your toes.

446
00:24:38,228 --> 00:24:40,965
Start to rotate 
the wrists and the ankles.

447
00:24:43,622 --> 00:24:45,002
And when you're ready,
take a deep breath.

448
00:24:45,002 --> 00:24:48,453
Bring your palms together,
thumbs right to the third eye.

449
00:24:52,746 --> 00:24:55,005
Day 21, incredible.

450
00:24:56,046 --> 00:24:58,482
It's an honor and a 
pleasure to be on this ride,

451
00:24:58,482 --> 00:25:01,385
this journey with you.

452
00:25:01,385 --> 00:25:02,996
This walk home.

453
00:25:05,058 --> 00:25:07,524
Hope you have a beautiful 
rest of the day or evening,

454
00:25:07,524 --> 00:25:11,028
and I look forward to 
seeing you mañana, tomorrow.

455
00:25:11,028 --> 00:25:12,256
Take a deep breath in.

456
00:25:13,831 --> 00:25:16,799
Exhale to relax your 
shoulders and we whisper

457
00:25:17,862 --> 00:25:19,146
Namaste.

458
00:25:22,334 --> 00:25:27,203
(upbeat gentle music)