1
00:00:00,400 --> 00:00:01,134
- Hello, everyone.

2
00:00:01,134 --> 00:00:03,604
Welcome to Home, 
your 30-day yoga journey.

3
00:00:03,604 --> 00:00:07,608
It's Day 22 and 
today we stir it up.

4
00:00:10,362 --> 00:00:14,817
(upbeat gentle music)

5
00:00:28,595 --> 00:00:30,731
Alrighty, welcome back,
my darling friend.

6
00:00:30,731 --> 00:00:34,835
Let's begin today's practice
in Extended Child's Pose.

7
00:00:34,835 --> 00:00:36,303
Come on down on the ground.

8
00:00:36,303 --> 00:00:37,771
If you know this 
shape's not right for you,

9
00:00:37,771 --> 00:00:42,179
as always, choose a 
shape that feels good.

10
00:00:42,179 --> 00:00:44,945
One in which you 
can close your eyes,

11
00:00:44,945 --> 00:00:49,549
soften your heart and 
start to notice your breath.

12
00:00:56,023 --> 00:00:58,752
Taking a moment 
here just to land.

13
00:01:01,695 --> 00:01:04,498
Taking a moment to check 
in with the physical body,

14
00:01:04,498 --> 00:01:06,325
just kind of scanning,

15
00:01:08,332 --> 00:01:10,470
but also today,

16
00:01:10,470 --> 00:01:12,139
as you are 
comfortable and willing,

17
00:01:12,139 --> 00:01:14,694
just taking a second to

18
00:01:16,622 --> 00:01:19,190
scan the rest.

19
00:01:21,415 --> 00:01:24,489
Notice your thoughts.

20
00:01:27,554 --> 00:01:30,424
And your emotional body.

21
00:01:30,424 --> 00:01:32,426
How you feelin'?

22
00:01:41,001 --> 00:01:43,003
Gently begin to 
deepen your breath.

23
00:01:47,010 --> 00:01:49,609
Inhaling lots of love in.

24
00:01:52,533 --> 00:01:54,720
Exhaling lots of love out.

25
00:01:58,642 --> 00:02:03,924
I love regular daily at-home
yoga practice because I really

26
00:02:03,924 --> 00:02:07,627
get this sense that every 
time I show up the practice

27
00:02:07,627 --> 00:02:12,099
or the mat is catching me 
wherever I am that given day,

28
00:02:12,099 --> 00:02:15,008
wherever I land

29
00:02:17,071 --> 00:02:19,697
with whatever I'm bringing

30
00:02:21,215 --> 00:02:23,126
the mat has my back.

31
00:02:27,593 --> 00:02:29,012
And it's true.

32
00:02:32,986 --> 00:02:34,481
So be kind.

33
00:02:34,481 --> 00:02:37,322
Check in with your
physical body today

34
00:02:37,322 --> 00:02:39,893
but if any thing comes up,

35
00:02:42,561 --> 00:02:45,065
the heart space or 
the emotional body,

36
00:02:45,065 --> 00:02:49,836
just notice it, breathe deep,
and remember this practice is

37
00:02:49,836 --> 00:02:52,139
here to support you,
to have your back.

38
00:02:52,139 --> 00:02:55,108
We're gonna slowly start to rock
the head gently side to side.

39
00:02:56,819 --> 00:02:59,113
Massaging the brow bones.

40
00:02:59,113 --> 00:03:01,581
Kind of massaging, 
(clears throat) excuse me,

41
00:03:01,581 --> 00:03:03,935
stimulating this area

42
00:03:05,099 --> 00:03:06,920
around your third eye center.

43
00:03:12,884 --> 00:03:14,694
This is also
sometimes kind of nice

44
00:03:14,694 --> 00:03:17,001
if you have a little
sinus pressure.

45
00:03:22,903 --> 00:03:25,461
Continue to gently 
deepen your breath.

46
00:03:33,513 --> 00:03:37,651
Noticing what it feels 
like to be alive today.

47
00:03:43,684 --> 00:03:46,256
Then bring the head 
back to center stillness.

48
00:03:46,256 --> 00:03:48,225
Reach the fingertips a 
little further out towards

49
00:03:48,225 --> 00:03:49,529
the front edge of your mat.

50
00:03:49,529 --> 00:03:52,199
Nice active arms here.

51
00:03:52,199 --> 00:03:55,368
Inhale, carve a line 
with the nose to look forward.

52
00:03:55,368 --> 00:03:58,982
Exhale to drag the hands back,
lift your heart all the way out.

53
00:03:59,555 --> 00:04:00,774
Keep the knees wide.

54
00:04:00,774 --> 00:04:02,409
We're gonna begin to 
move in a circle here,

55
00:04:02,409 --> 00:04:05,669
inhaling to smooth 
the heart center forward.

56
00:04:07,080 --> 00:04:10,273
And exhaling to come around,
hi buddy, (kisses)

57
00:04:10,273 --> 00:04:12,964
and back through that 
Extended Child's Pose.

58
00:04:14,187 --> 00:04:16,660
Continue, 
inhale to come forward.

59
00:04:17,958 --> 00:04:20,983
Big breath.
Exhale, around and back.

60
00:04:23,285 --> 00:04:25,432
Keep it going with your breath.

61
00:04:25,432 --> 00:04:29,302
Using this time to really find
that hand-to-earth connection.

62
00:04:29,302 --> 00:04:31,976
Checking in with the shoulders,

63
00:04:31,976 --> 00:04:35,562
the side body, the torso.

64
00:04:37,611 --> 00:04:39,780
Getting into the hips.

65
00:04:39,780 --> 00:04:41,030
Nice and easy.

66
00:04:42,242 --> 00:04:45,886
Synchronizing the 
breath with the movement

67
00:04:45,886 --> 00:04:48,199
and the movement 
with the breath.

68
00:04:54,127 --> 00:04:56,362
And then reversing your circle.

69
00:04:58,231 --> 00:04:59,900
Inhaling as you come forward.

70
00:04:59,900 --> 00:05:02,502
Exhaling around and back.

71
00:05:02,502 --> 00:05:06,673
And if you find any spots here
that feel a little crunchy or

72
00:05:06,673 --> 00:05:10,443
sticky (laughs), 
work it out, right?

73
00:05:10,443 --> 00:05:12,212
Find what feels good.

74
00:05:12,212 --> 00:05:15,081
Notice and respond.

75
00:05:15,081 --> 00:05:17,320
Listen and respond.

76
00:05:18,718 --> 00:05:21,755
You can decide what 
tempo feels right here,

77
00:05:21,755 --> 00:05:24,651
moving really slow

78
00:05:25,906 --> 00:05:27,928
or perhaps starting to 
pick up the tempo,

79
00:05:27,928 --> 00:05:29,286
stirring the pot.

80
00:05:38,514 --> 00:05:41,441
Great, and the next time 
you're all the way forward,

81
00:05:41,441 --> 00:05:44,244
go ahead and walk the knees
underneath the hip points,

82
00:05:44,244 --> 00:05:48,348
drag the wrists underneath the
shoulders and let's spread the

83
00:05:48,348 --> 00:05:49,516
fingertips super wide.

84
00:05:49,516 --> 00:05:51,398
Press into the 
tops of the feet here.

85
00:05:52,352 --> 00:05:53,820
Upper arm bones rotate out.

86
00:05:53,820 --> 00:05:56,890
We're gonna lift the heart space
up between the shoulder blades.

87
00:05:56,890 --> 00:06:00,961
So you kind of feel this doming
effect in the upper back body.

88
00:06:00,961 --> 00:06:04,798
Then curl the toes under,
drag the hands back in space,

89
00:06:04,798 --> 00:06:06,105
inhale in.

90
00:06:06,105 --> 00:06:08,001
Think of that contraction 
we did yesterday of

91
00:06:08,001 --> 00:06:09,436
drawing the navel 
up to the spine.

92
00:06:09,436 --> 00:06:12,505
You're gonna use that here as
you lift the knees and let them

93
00:06:12,505 --> 00:06:15,008
hover here in a Hovering Table.

94
00:06:15,008 --> 00:06:17,477
Gaze is straight down.

95
00:06:17,477 --> 00:06:20,080
Again, upper arm bones turn out.

96
00:06:20,080 --> 00:06:20,981
You have it.

97
00:06:20,981 --> 00:06:23,945
Hug the low ribs in for three.

98
00:06:24,918 --> 00:06:27,217
Strong and steady, two,

99
00:06:27,934 --> 00:06:29,487
and slowly lower on the one.

100
00:06:30,661 --> 00:06:32,792
Press into the tops of the feet.
Enjoy this.

101
00:06:32,792 --> 00:06:35,228
Inhale, drop the belly,
open the heart,

102
00:06:35,228 --> 00:06:37,427
the chest forward, Cow Pose.

103
00:06:38,665 --> 00:06:42,636
Exhale, round through,
chin to chest, Cat Pose.

104
00:06:45,138 --> 00:06:47,040
Again, inhale, 
dropping the belly.

105
00:06:49,287 --> 00:06:52,081
And exhale, navel to spine.

106
00:06:53,680 --> 00:06:55,315
Take one more on your own.

107
00:06:55,315 --> 00:06:56,752
Follow your breath.

108
00:07:06,059 --> 00:07:08,361
Then inhale to 
Tabletop Position.

109
00:07:08,361 --> 00:07:10,263
Walk the hands out just a bit.

110
00:07:10,263 --> 00:07:14,567
Maintain that external rotation
of the upper arm bones rotating

111
00:07:14,567 --> 00:07:17,203
out as you curl the 
toes under, inhale in.

112
00:07:18,275 --> 00:07:20,807
And exhale, peel the 
hips up high and back,

113
00:07:20,807 --> 00:07:22,555
Downward Facing Dog.

114
00:07:23,643 --> 00:07:25,245
Pedal it out here.

115
00:07:25,245 --> 00:07:27,685
Bend one knee 
and then the other.

116
00:07:30,350 --> 00:07:32,285
Make sure you're 
not holding, gripping,

117
00:07:32,285 --> 00:07:34,287
tight in the neck.

118
00:07:38,091 --> 00:07:40,260
Nice, then anchor 
through your left heel,

119
00:07:40,260 --> 00:07:42,295
inhale, lift your 
right leg up high.

120
00:07:43,015 --> 00:07:44,521
Dial the right toes down.

121
00:07:44,521 --> 00:07:46,795
Try to level out 
through the hips.

122
00:07:46,795 --> 00:07:49,015
Press into both palms evenly.

123
00:07:50,626 --> 00:07:52,205
You got this.
Hug the low ribs in.

124
00:07:52,205 --> 00:07:53,840
Find your core connection.

125
00:07:53,840 --> 00:07:54,708
Now bend your right knee,

126
00:07:54,708 --> 00:07:57,377
you're gonna stack 
the right hip over the left.

127
00:07:57,377 --> 00:07:59,846
Opening up, maybe you 
take your gaze underneath

128
00:07:59,846 --> 00:08:04,050
your right armpit here,
breathing deep, inhale.

129
00:08:04,050 --> 00:08:06,519
Exhale, bring your right 
knee all the way through.

130
00:08:06,519 --> 00:08:08,788
Shift it forward, 
upper body's in Plank.

131
00:08:08,788 --> 00:08:11,324
Squeeze your right 
knee up into your chest.

132
00:08:11,324 --> 00:08:14,454
Excellent, then send it back,
Downward Facing Dog.

133
00:08:15,729 --> 00:08:16,763
Take a break if you need to.

134
00:08:16,763 --> 00:08:19,632
You can lower to the knees,
rotate the wrists.

135
00:08:19,632 --> 00:08:21,501
Otherwise, three 
cycles of breath here,

136
00:08:21,501 --> 00:08:24,637
Downward Facing Dog, in and out.

137
00:08:24,637 --> 00:08:26,906
In and out.

138
00:08:26,906 --> 00:08:30,114
Maybe you take a moment here

139
00:08:30,114 --> 00:08:33,613
to find exquisite stillness.

140
00:08:33,613 --> 00:08:35,615
Just for a second.

141
00:08:37,617 --> 00:08:39,886
And if you're on your 
knees, rotating the wrists,

142
00:08:39,886 --> 00:08:43,089
go ahead and join us 
in Downward Facing Dog.

143
00:08:43,089 --> 00:08:45,759
Hips up high and back.

144
00:08:45,759 --> 00:08:47,127
Ground through the fingertips.

145
00:08:47,127 --> 00:08:49,863
So strong
hand-to-earth connection here.

146
00:08:49,863 --> 00:08:52,899
Upper arm bones 
externally rotated.

147
00:08:52,899 --> 00:08:54,601
Anchor through 
the right heel, big inhale,

148
00:08:54,601 --> 00:08:56,903
lift the left leg up high,
Three-Legged Dog.

149
00:08:56,903 --> 00:08:59,305
Dial the left toes down.

150
00:08:59,305 --> 00:09:02,742
Left hip's, should feel like
your left glutes are in line

151
00:09:02,742 --> 00:09:03,643
with each other here.

152
00:09:03,643 --> 00:09:05,841
Claw through the fingertips,
breathe deep.

153
00:09:07,380 --> 00:09:08,818
Good, then bend the left knee.

154
00:09:08,818 --> 00:09:10,817
Here we go, stacking the hips.

155
00:09:10,817 --> 00:09:12,585
Left hip over the right hip.

156
00:09:12,585 --> 00:09:15,588
Right heel's still reaching
towards the ground and working

157
00:09:15,588 --> 00:09:17,967
to press into both palms evenly.

158
00:09:17,967 --> 00:09:20,260
And then maybe I turn my gaze

159
00:09:20,260 --> 00:09:22,729
underneath my left armpit
chest here, breathing deep.

160
00:09:26,440 --> 00:09:27,556
Inhale.

161
00:09:27,556 --> 00:09:31,012
Exhale, carve a line with your
left knee all the way forward up

162
00:09:31,012 --> 00:09:32,872
and in squeeze and lift,
squeeze and lift,

163
00:09:32,872 --> 00:09:36,976
squeeze and lift and then send
it back to Downward Facing Dog.

164
00:09:36,976 --> 00:09:39,079
Awesome, inhale in deeply here.

165
00:09:39,079 --> 00:09:40,780
Exhale, bend your knees,

166
00:09:40,780 --> 00:09:42,849
slowly make your 
way to the top of the mat.

167
00:09:42,849 --> 00:09:43,516
Nice and slow.

168
00:09:43,516 --> 00:09:45,418
We're gonna get 
off these wrists.

169
00:09:45,418 --> 00:09:47,756
Forward Fold at 
the top of your mat.

170
00:09:50,056 --> 00:09:52,328
Shake the head loose here.

171
00:09:56,863 --> 00:09:58,465
Good, then bend the knees.

172
00:09:58,465 --> 00:10:00,600
Let's walk the hands 
now underneath the feet.

173
00:10:00,600 --> 00:10:05,205
So you're gonna bring your toes
right to the wristline here.

174
00:10:05,205 --> 00:10:06,846
Peek at me if you need to.

175
00:10:08,360 --> 00:10:11,016
One foot at a time, 
feet hip width apart or wider

176
00:10:11,016 --> 00:10:13,387
so you have a nice wide stance.

177
00:10:13,387 --> 00:10:16,516
And then again, relax 
the weight of the head over.

178
00:10:16,516 --> 00:10:19,219
Can shake the head a little yes,
a little no and if you want,

179
00:10:19,219 --> 00:10:22,622
you can shift forward towards
the ball joint of your big toe,

180
00:10:22,622 --> 00:10:25,458
ball joint of your pinky toe
and even wiggle the toes

181
00:10:25,458 --> 00:10:27,460
for a little massage here.

182
00:10:28,995 --> 00:10:31,231
Keep breathing.
Hold on to your center.

183
00:10:38,743 --> 00:10:41,474
And then slowly 
release one hand at a time.

184
00:10:43,341 --> 00:10:47,881
Good, tuck the chin, bend the
knees and rise up to Mountain

185
00:10:47,881 --> 00:10:50,250
nice and slow, enjoy this move.

186
00:10:54,654 --> 00:10:58,458
Stack the head over the
heart, the heart over the spine.

187
00:10:58,458 --> 00:10:59,125
And when you're ready,

188
00:10:59,125 --> 00:11:01,287
let's bring the hands
to the waistline here.

189
00:11:02,032 --> 00:11:04,554
Think about drawing your 
shoulder blades together.

190
00:11:04,554 --> 00:11:08,083
Really elbows reaching 
back in towards one another.

191
00:11:08,083 --> 00:11:10,904
And then here's the thing,
my friends,

192
00:11:10,904 --> 00:11:13,673
keep your gaze, 
your eyes straight out,

193
00:11:13,673 --> 00:11:15,008
your focus straight out.

194
00:11:15,008 --> 00:11:16,342
You don't need 
to look down here.

195
00:11:16,342 --> 00:11:18,311
Trust me.
Trust yourself.

196
00:11:18,311 --> 00:11:21,014
Trust that the ground is there
to catch you and you're gonna

197
00:11:21,014 --> 00:11:23,016
walk your feet as 
wide as your mat here,

198
00:11:23,016 --> 00:11:25,718
a little bit wider 
than hip width apart.

199
00:11:25,718 --> 00:11:28,121
And if you did look down,
that's all good.

200
00:11:28,121 --> 00:11:31,006
That's why we're
practicing here, just noticing.

201
00:11:31,006 --> 00:11:33,026
So just bringing a 
little bit of magic.

202
00:11:33,026 --> 00:11:35,495
We've been working so 
beautifully on all of this

203
00:11:35,495 --> 00:11:37,997
awareness and then 
it's funny because in,

204
00:11:37,997 --> 00:11:42,502
you know, our yoga guide, our
yoga buddy will invite us to do

205
00:11:42,502 --> 00:11:44,604
something and we 
have to look down.

206
00:11:45,624 --> 00:11:49,442
So I'm just lovingly inviting
you to think about that.

207
00:11:49,442 --> 00:11:51,640
You know the 
ground is there, so,

208
00:11:51,640 --> 00:11:53,479
alright, more on that later.
Here we go.

209
00:11:53,479 --> 00:11:55,828
We're gonna bend the knees,
soft bend in the knees.

210
00:11:57,158 --> 00:11:59,419
And we're gonna slowly 
bump the hips to the left,

211
00:11:59,419 --> 00:12:01,487
then take them all the way back.

212
00:12:01,487 --> 00:12:02,722
Bump the hips to the right

213
00:12:02,722 --> 00:12:04,257
and then take 
them all the way forward.

214
00:12:04,257 --> 00:12:05,725
And then you're just 
gonna keep moving here,

215
00:12:05,725 --> 00:12:07,456
soft bend in the knees.

216
00:12:07,456 --> 00:12:09,681
Big circles one way.

217
00:12:10,964 --> 00:12:15,835
And most of us at first 
are gonna feel a little foolish,

218
00:12:15,835 --> 00:12:16,970
a little silly.

219
00:12:16,970 --> 00:12:18,137
Some are like, "Ooh, yes.

220
00:12:18,137 --> 00:12:20,446
"So glad this is in the 
practice today. Mmm, get it."

221
00:12:20,446 --> 00:12:23,543
So wherever you're finding
yourself today here with

222
00:12:23,543 --> 00:12:27,480
these hip circles, 
it's okay. It's great.

223
00:12:27,480 --> 00:12:30,883
But I'm gonna ask you 
to lean in a little bit.

224
00:12:30,883 --> 00:12:33,920
Bring your 
breath into the picture.

225
00:12:33,920 --> 00:12:37,790
Maybe even close your eyes or
soften your gaze so you can

226
00:12:37,790 --> 00:12:39,692
really start to 
notice the sensation,

227
00:12:39,692 --> 00:12:43,452
if any, in the hip socket,
in that ball and socket.

228
00:12:45,298 --> 00:12:47,800
Moving with your breath.

229
00:12:47,800 --> 00:12:50,870
If you're practicing 
today with someone,

230
00:12:50,870 --> 00:12:53,873
maybe you give them a little,
"Hey," or something.

231
00:12:53,873 --> 00:12:56,209
Just have fun.
It's okay to have fun.

232
00:12:56,209 --> 00:12:58,268
And then bump the 
hips the other way.

233
00:12:59,228 --> 00:13:02,849
But I'd really, 
really, all fun aside,

234
00:13:02,849 --> 00:13:07,487
like to invite you to pay
attention to the sensations in

235
00:13:07,487 --> 00:13:10,123
that ball and socket joint.

236
00:13:10,123 --> 00:13:12,492
So I find it is helpful to 
kind of soften the gaze

237
00:13:12,492 --> 00:13:14,494
or close your eyes to do that.

238
00:13:15,795 --> 00:13:17,563
Get in there if I can 
do this on YouTube

239
00:13:17,563 --> 00:13:20,057
you can do this at home.
(laughs)

240
00:13:22,435 --> 00:13:26,234
A little slow motion hula hoop.

241
00:13:28,408 --> 00:13:31,907
Alright, then reverse 
the circle once again.

242
00:13:35,014 --> 00:13:36,215
And now reverse it again.

243
00:13:37,838 --> 00:13:38,723
Oh yeah.

244
00:13:41,385 --> 00:13:43,482
And then stand up nice and tall.

245
00:13:43,482 --> 00:13:45,458
Lift up from the pelvic floor.

246
00:13:45,458 --> 00:13:47,326
Nice power pose here.

247
00:13:47,326 --> 00:13:49,160
Same thing, my darling friends.

248
00:13:49,160 --> 00:13:51,798
As Mr. Shakespeare 
once wrote, "See feelingly."

249
00:13:51,798 --> 00:13:54,267
So put your eyeballs in 
the soles of your feet and

250
00:13:54,267 --> 00:13:55,301
walk your feet together.

251
00:13:55,301 --> 00:13:58,171
Try to keep your gaze out,
your focus out.

252
00:13:58,171 --> 00:14:00,366
Bring the feet 
together without looking down.

253
00:14:01,340 --> 00:14:02,675
Just an experiment.

254
00:14:02,675 --> 00:14:05,244
Then when you're ready, inhale,
reach the fingertips up high.

255
00:14:05,244 --> 00:14:07,140
Big stretch, big breath.

256
00:14:08,247 --> 00:14:11,762
And exhale to float it all 
the way down, Forward Fold.

257
00:14:12,985 --> 00:14:15,588
Inhale to lift and lengthen.

258
00:14:15,588 --> 00:14:17,895
Halfway, nice 
flat back position.

259
00:14:19,125 --> 00:14:22,349
Exhale to soften and fold in.

260
00:14:23,663 --> 00:14:25,164
Great, reach for the sky.

261
00:14:25,164 --> 00:14:27,193
Big inhale, big stretch.

262
00:14:27,193 --> 00:14:29,535
Spread the fingertips.

263
00:14:29,535 --> 00:14:33,615
Then back down you go.
Bend the knees, Forward Fold.

264
00:14:35,007 --> 00:14:38,144
Big inhale lifts you 
up halfway, your version.

265
00:14:38,144 --> 00:14:42,206
Lots of space between the
ears and the shoulders here.

266
00:14:42,875 --> 00:14:45,830
Good, and exhale, 
soften and fold in.

267
00:14:46,586 --> 00:14:48,321
Again, inhale, 
reach up towards the sky.

268
00:14:48,321 --> 00:14:49,689
Big breath, big stretch.

269
00:14:49,689 --> 00:14:51,290
Lift your heart.

270
00:14:51,290 --> 00:14:54,299
Exhale, bend and 
fold all the way down.

271
00:14:55,528 --> 00:14:58,364
Inhale, halfway lift.

272
00:14:58,364 --> 00:14:59,799
Long neck.

273
00:14:59,799 --> 00:15:02,802
Exhale, soften and fold inward.

274
00:15:02,802 --> 00:15:04,203
Great, bend the knees.

275
00:15:04,203 --> 00:15:07,039
Plant the palms.
Step the right foot back.

276
00:15:07,039 --> 00:15:08,374
Bend the right knee.

277
00:15:08,374 --> 00:15:10,777
Inhale, sweep 
the arms all way up.

278
00:15:10,777 --> 00:15:13,479
Check it out, today, instead
of leaning into the Crescent,

279
00:15:13,479 --> 00:15:15,181
press into that front foot.

280
00:15:15,181 --> 00:15:17,450
You're gonna 
stack the spine here.

281
00:15:17,450 --> 00:15:19,051
Right toes can stay curled or

282
00:15:19,051 --> 00:15:21,621
you can uncurl for 
a little more stability.

283
00:15:21,621 --> 00:15:22,455
You decide.

284
00:15:22,455 --> 00:15:24,524
Squeeze the inner 
thighs to the midline.

285
00:15:24,524 --> 00:15:26,793
Pull the thumbs back, inhale in.

286
00:15:26,793 --> 00:15:28,227
Exhale, palms come together,

287
00:15:28,227 --> 00:15:31,097
you're gonna bring the outer
edge of the right elbow to

288
00:15:31,097 --> 00:15:34,300
the outer edge 
of the left knee here.

289
00:15:34,300 --> 00:15:35,968
Alright, then we're 
gonna the continue the journey,

290
00:15:35,968 --> 00:15:37,808
pulling the 
left hip crease back.

291
00:15:38,501 --> 00:15:40,173
Beautiful.

292
00:15:40,173 --> 00:15:42,275
Lifting up from 
the pelvic floor.

293
00:15:42,275 --> 00:15:45,912
And we're working to bring the
thumbs in line with the sternum.

294
00:15:45,912 --> 00:15:48,481
Just give you a 
little intention.

295
00:15:48,481 --> 00:15:51,851
Front knee over front ankle.
Nice, long, beautiful neck.

296
00:15:51,851 --> 00:15:55,454
So channel those halfway lifts,
that flat back here.

297
00:15:55,454 --> 00:15:56,789
Now breathe into your belly.

298
00:15:56,789 --> 00:15:59,034
Return to that balloon breath.

299
00:16:02,795 --> 00:16:04,931
Excellent, one more breath here.

300
00:16:04,931 --> 00:16:07,099
If you want to curl 
the back toes under,

301
00:16:07,099 --> 00:16:09,604
lift the back knee,
that is available.

302
00:16:11,270 --> 00:16:13,940
Otherwise, keep 
that back knee lowered.

303
00:16:13,940 --> 00:16:15,144
Good, here we go.

304
00:16:15,144 --> 00:16:17,109
Nice and slow and 
steady from center

305
00:16:17,109 --> 00:16:18,477
come all the way back.

306
00:16:18,477 --> 00:16:20,680
Frame your left 
foot with your hands.

307
00:16:20,680 --> 00:16:22,014
We're gonna lift 
the back knee up.

308
00:16:22,014 --> 00:16:24,283
We're gonna step 
all the way back and up

309
00:16:24,283 --> 00:16:26,786
into Downward Facing Dog.

310
00:16:26,786 --> 00:16:29,850
Good, nice cleansing 
breath here in through the nose.

311
00:16:31,224 --> 00:16:33,142
And exhale out 
through the mouth.

312
00:16:34,538 --> 00:16:37,330
Once more, inhale 
in through the nose.

313
00:16:38,910 --> 00:16:41,834
Exhale out through the mouth.

314
00:16:41,834 --> 00:16:43,369
Nice, bend the knees.

315
00:16:43,369 --> 00:16:46,138
Inhale to carve a line
with the nose, look forward.

316
00:16:46,138 --> 00:16:48,849
Exhale to make your
way to the top, your version.

317
00:16:50,076 --> 00:16:51,978
Good, here we go 
with the breath in.

318
00:16:51,978 --> 00:16:54,914
Lift up halfway, 
nice flat back position.

319
00:16:55,915 --> 00:16:59,852
And exhale to 
soften and fold inward.

320
00:16:59,852 --> 00:17:01,254
Nice, fingertips 
come to the earth.

321
00:17:01,254 --> 00:17:03,189
Here we go.
Step the left foot back.

322
00:17:03,189 --> 00:17:06,959
Left foot back.
Lower the left knee.

323
00:17:06,959 --> 00:17:08,327
And here we go.
We're gonna lift up,

324
00:17:08,327 --> 00:17:09,862
reaching fingertips 
forward, up and back.

325
00:17:09,862 --> 00:17:13,065
Come all the way up out 
of that front hip to start.

326
00:17:13,065 --> 00:17:14,300
Pull the right hip crease back.

327
00:17:14,300 --> 00:17:17,495
Stack head over heart,
heart over pelvis.

328
00:17:19,071 --> 00:17:21,674
Now find your strong connection
through that back foot.

329
00:17:21,674 --> 00:17:22,742
Make a choice.

330
00:17:22,742 --> 00:17:25,111
Inhale to lift up 
through the heart.

331
00:17:25,111 --> 00:17:26,779
Exhale, palms kiss together.

332
00:17:26,779 --> 00:17:30,049
We're gonna think up and over,
bringing the left elbow up and

333
00:17:30,049 --> 00:17:33,665
over towards the outer 
edge of that right thigh.

334
00:17:33,665 --> 00:17:35,661
Front knee stays 
over the front ankle

335
00:17:35,661 --> 00:17:38,090
and we find our twist here.

336
00:17:38,090 --> 00:17:40,426
Breathing deep into the belly.

337
00:17:40,426 --> 00:17:43,996
Working to get those 
thumbs toward heart center.

338
00:17:43,996 --> 00:17:47,066
Nice, long, beautiful neck here.

339
00:17:47,066 --> 00:17:50,703
Think about lifting 
up from the pelvic floor.

340
00:17:50,703 --> 00:17:52,772
Tuck the chin just slightly.
You're doing great.

341
00:17:52,772 --> 00:17:54,740
Breathe deep.

342
00:17:54,740 --> 00:17:59,412
Stay here, or if you lift the
back knee on the right leg maybe

343
00:17:59,412 --> 00:18:01,002
you try it here on the left leg.

344
00:18:03,396 --> 00:18:05,978
Nice work.
Inhale in.

345
00:18:05,978 --> 00:18:08,161
Use your exhale 
to guide it back.

346
00:18:08,161 --> 00:18:10,122
Frame the right 
foot with your hands.

347
00:18:10,122 --> 00:18:13,715
And here we go, stepping it
back to Downward Facing Dog,

348
00:18:13,715 --> 00:18:14,870
awesome.

349
00:18:14,870 --> 00:18:16,280
Claw through the fingertips.

350
00:18:16,280 --> 00:18:17,502
Let's do a Lion's Breath.

351
00:18:17,502 --> 00:18:19,291
Big inhale in through the nose.

352
00:18:20,377 --> 00:18:22,406
Exhale, tongue out.

353
00:18:24,837 --> 00:18:26,172
Great, anchor 
through the left heel.

354
00:18:26,172 --> 00:18:29,175
Listen carefully, inhale, 
lift the right leg up high.

355
00:18:29,175 --> 00:18:30,743
This time, again, 
bend the right knee,

356
00:18:30,743 --> 00:18:32,818
stack the right 
hip over the left.

357
00:18:34,197 --> 00:18:36,082
Great. Inhale.

358
00:18:36,082 --> 00:18:38,918
Exhale, carve a line with the
right knee all the way up and

359
00:18:38,918 --> 00:18:41,320
over to kiss the right elbow.

360
00:18:41,320 --> 00:18:43,956
Shift forward.
Upper body's in Plank.

361
00:18:43,956 --> 00:18:47,727
Good, then kick it back up,
Three-Legged Dog.

362
00:18:47,727 --> 00:18:49,261
Down Dog Splits.

363
00:18:49,261 --> 00:18:51,491
Great. Lower the 
right foot down.

364
00:18:51,491 --> 00:18:53,176
Switch, second side.

365
00:18:53,176 --> 00:18:55,001
Inhale, Three-Legged Dog.

366
00:18:55,728 --> 00:18:57,003
Bend your left knee.

367
00:18:57,003 --> 00:18:59,401
As you're ready, keep 
breathing, stack the hips.

368
00:19:00,803 --> 00:19:02,341
Great, inhale in.

369
00:19:02,341 --> 00:19:03,609
Exhale, carve a line.

370
00:19:03,609 --> 00:19:05,978
Think up and over with 
the left knee all the way

371
00:19:05,978 --> 00:19:09,348
up, up, up, over an imaginary
hurdle to kiss the left elbow.

372
00:19:09,348 --> 00:19:11,717
Gaze straight down.

373
00:19:11,717 --> 00:19:13,775
Good, then kick it up,
Three-Legged Dog.

374
00:19:15,054 --> 00:19:17,523
And slowly lower, 
Downward Facing Dog.

375
00:19:17,523 --> 00:19:19,091
Awesome.
Bend the knees.

376
00:19:19,091 --> 00:19:20,359
Inhale to look forward.

377
00:19:20,359 --> 00:19:22,201
Exhale to make 
your way to the top.

378
00:19:23,462 --> 00:19:25,531
Inhale, halfway lift,
your version.

379
00:19:25,531 --> 00:19:26,799
Find length in the neck.

380
00:19:28,022 --> 00:19:30,936
And exhale, soften and fold.

381
00:19:30,936 --> 00:19:32,905
Root to rise here.
Spread the fingertips.

382
00:19:32,905 --> 00:19:35,841
Here we go. Big inhale, 
reach up towards the sky.

383
00:19:35,841 --> 00:19:37,708
Big beach ball up and overhead.

384
00:19:38,711 --> 00:19:40,680
On the exhale, 
drop to shoulders down,

385
00:19:40,680 --> 00:19:42,415
keep the fingertips spreading.

386
00:19:42,415 --> 00:19:44,984
Fingertips reaching 
high up towards the sky.

387
00:19:44,984 --> 00:19:46,752
Ground through the feet.
Big inhale.

388
00:19:46,752 --> 00:19:48,187
Big beach ball going overhead.

389
00:19:48,187 --> 00:19:49,989
Think up and over as you exhale.

390
00:19:49,989 --> 00:19:52,158
Take that beach ball 
over towards the left.

391
00:19:52,158 --> 00:19:54,693
Bump your hips to the right.
Tuck the chin just slightly.

392
00:19:54,693 --> 00:19:56,796
Big side body stretch here.

393
00:19:56,796 --> 00:19:59,098
Inhale to spread 
the fingertips, reach.

394
00:19:59,098 --> 00:20:01,133
Exhale to come back to center.

395
00:20:01,133 --> 00:20:03,610
Inhale, send the 
fingertips up high.

396
00:20:03,610 --> 00:20:06,572
And exhale over to the right.
Bump the hips to the left.

397
00:20:06,572 --> 00:20:08,674
Keep those low ribs hugging in.

398
00:20:08,674 --> 00:20:10,742
Hold on to your center.

399
00:20:10,742 --> 00:20:11,980
Inhale.

400
00:20:12,632 --> 00:20:15,655
Exhale, back to Volcano.

401
00:20:15,655 --> 00:20:18,150
Stand up tall.
Inhale, look up.

402
00:20:18,150 --> 00:20:21,287
Exhale, palms come together
and let's slice it right down

403
00:20:21,287 --> 00:20:24,056
through, Forward Fold.

404
00:20:24,056 --> 00:20:27,660
Bend your knees generously here.
Little love for the low back.

405
00:20:27,660 --> 00:20:32,264
And then on your next inhale,
lift it up halfway, long neck.

406
00:20:32,264 --> 00:20:35,768
Good, exhale, soften and fold.
Beautiful, beautiful.

407
00:20:35,768 --> 00:20:38,604
We're gonna plant the palms,
step one foot back.

408
00:20:38,604 --> 00:20:41,907
Step the other foot back,
Plank Pose.

409
00:20:41,907 --> 00:20:44,119
Inhale to look forward,
shift forward.

410
00:20:44,119 --> 00:20:46,745
Exhale, squeeze those elbows
into the side body and slowly

411
00:20:46,745 --> 00:20:50,750
lower all the way down to your
belly or to your blue heeler.

412
00:20:50,750 --> 00:20:52,852
Press in the tops of the feet.

413
00:20:52,852 --> 00:20:54,787
Inhale, Cobra.

414
00:20:54,787 --> 00:20:56,522
Be gentle.

415
00:20:56,522 --> 00:21:00,059
And exhale to 
soften and fold in.

416
00:21:00,059 --> 00:21:02,294
From here you're
gonna press up to all fours

417
00:21:02,294 --> 00:21:04,430
or Downward Facing Dog, 
your choice.

418
00:21:04,430 --> 00:21:07,261
We're headed 
towards One-Legged Pigeon.

419
00:21:09,802 --> 00:21:12,338
Whether you're on all 
fours or in the Down Dog,

420
00:21:12,338 --> 00:21:14,507
let's inhale, 
lift the right leg up.

421
00:21:14,507 --> 00:21:17,510
Nice and easy, start to soften
out all the hard edges here.

422
00:21:17,510 --> 00:21:20,579
We're gonna bring the right
knee all the way up and in.

423
00:21:20,579 --> 00:21:22,448
We'll walk that
right ankle towards

424
00:21:22,448 --> 00:21:24,416
the front left 
corner of the mat.

425
00:21:24,416 --> 00:21:28,751
Maybe, or we'll keep the right
heel close in towards center.

426
00:21:29,755 --> 00:21:33,702
You're here, or you're here or
you're somewhere in-between.

427
00:21:33,702 --> 00:21:37,730
Keep the feet 
nice and energized.

428
00:21:37,730 --> 00:21:39,064
Press into the 
top of the back foot

429
00:21:39,064 --> 00:21:41,167
and when you're ready, 
find length.

430
00:21:41,167 --> 00:21:42,835
Lift up through the chest.

431
00:21:42,835 --> 00:21:44,837
Lengthen through the crown.

432
00:21:46,972 --> 00:21:50,809
And then slow and 
steady we'll fold inward.

433
00:21:50,809 --> 00:21:53,679
So you can create a little
pillow with the forearms

434
00:21:53,679 --> 00:21:55,047
for the forehead.

435
00:21:55,047 --> 00:21:57,216
You can reach the 
fingertips forward,

436
00:21:57,216 --> 00:21:59,418
rest your head on the earth.

437
00:21:59,418 --> 00:22:01,987
Maybe sometimes creating 
a little like bubble gum,

438
00:22:01,987 --> 00:22:06,392
bubble gum in a dish,
mudra vibes.

439
00:22:06,392 --> 00:22:08,494
Some people are like, "Yes!"

440
00:22:08,494 --> 00:22:10,629
Most people are like, 
"What is she talking about?"

441
00:22:10,629 --> 00:22:15,171
But just create a little 
pillow with the fist for

442
00:22:15,171 --> 00:22:17,703
your forehead here, 
your third eye.

443
00:22:19,471 --> 00:22:23,576
So we want to get to a place
here today where we can really

444
00:22:23,576 --> 00:22:28,465
be here with nice, 
full conscious breath.

445
00:22:34,253 --> 00:22:37,723
So you should not be in pain,
but we do want to be in a place

446
00:22:37,723 --> 00:22:41,302
where we can observe sensation.

447
00:22:44,163 --> 00:22:45,497
And you can make a 
little adjustments,

448
00:22:45,497 --> 00:22:47,700
never feel like 
you're stuck, right?

449
00:22:49,547 --> 00:22:51,637
It's something we're going to
be talking about in an upcoming

450
00:22:51,637 --> 00:22:53,305
practice, you know.

451
00:22:53,305 --> 00:22:55,890
Does it make me happy?
Does it feel good?

452
00:22:55,890 --> 00:22:58,377
And if not, what can I change?

453
00:22:58,377 --> 00:22:59,311
Spoiler alert.

454
00:22:59,311 --> 00:23:02,014
Okay, take a deep 
breath in wherever you are.

455
00:23:03,472 --> 00:23:06,518
And use your exhale to 
soften into the posture,

456
00:23:06,518 --> 00:23:09,989
to relax your shoulders,
relax your jaw.

457
00:23:09,989 --> 00:23:11,991
Relax your jaw.

458
00:23:14,093 --> 00:23:16,295
Close your eyes,
my sweet friend.

459
00:23:19,148 --> 00:23:21,943
And just observe, listen 
to the sound of your breath.

460
00:23:49,391 --> 00:23:50,896
Move nice and slow here.

461
00:23:50,896 --> 00:23:52,236
Inhale in.

462
00:23:54,166 --> 00:23:55,801
Exhale, soft, easy movement.

463
00:23:55,801 --> 00:23:58,971
You're gonna rock the 
hips gently left to right.

464
00:23:58,971 --> 00:24:00,906
Barely moving.

465
00:24:02,408 --> 00:24:04,829
Tiny, tiny, tiny movement.

466
00:24:07,146 --> 00:24:09,469
Keep breathing, keep listening.

467
00:24:16,388 --> 00:24:20,092
This practice is 
designed to support you.

468
00:24:20,092 --> 00:24:22,094
Stay with it.

469
00:24:27,299 --> 00:24:30,302
And soft and easy, almost as if
you were moving through water,

470
00:24:30,302 --> 00:24:33,401
just hang with me, you're gonna
slowly start to rise back up.

471
00:24:34,673 --> 00:24:37,409
Don't rush, 
don't rush, don't rush.

472
00:24:37,409 --> 00:24:40,446
Keep your feet 
kind of bright, energized.

473
00:24:40,446 --> 00:24:44,049
And here you go, you're
gonna come on to the right hip.

474
00:24:44,049 --> 00:24:46,719
We're gonna guide the 
left knee all the way up.

475
00:24:46,719 --> 00:24:48,087
Left leg all the 
way up, up, up, up,

476
00:24:48,087 --> 00:24:50,262
up, up over there 
and we're gonna come into

477
00:24:50,262 --> 00:24:51,991
Gomukhasan Legs or Cow Legs.

478
00:24:51,991 --> 00:24:53,726
So we've been 
here before together.

479
00:24:53,726 --> 00:24:58,530
So if this is about as far as
that leg goes, then go here.

480
00:24:58,530 --> 00:25:01,000
Otherwise we're gonna continue,
keep the feet active.

481
00:25:01,000 --> 00:25:03,171
We're gonna work 
to stack the knees

482
00:25:03,171 --> 00:25:05,871
and we're gonna 
walk the feet out just a bit.

483
00:25:05,871 --> 00:25:08,054
Just do your best.
Alright?

484
00:25:08,054 --> 00:25:10,209
This is a great moment to maybe

485
00:25:10,209 --> 00:25:12,544
recruit your 
blanket or your towel.

486
00:25:12,544 --> 00:25:15,467
Sit up a little bit,
lift the hips.

487
00:25:15,467 --> 00:25:17,850
Hands can come to the 
soles of the feet or the ankles

488
00:25:17,850 --> 00:25:20,352
or you can use 
fingertips on the ground.

489
00:25:20,352 --> 00:25:22,855
Not gonna be here long.
So breathe deep.

490
00:25:22,855 --> 00:25:25,324
Use that directional breath.

491
00:25:25,324 --> 00:25:26,792
Find stillness.

492
00:25:26,792 --> 00:25:28,517
Lift up through the chest.

493
00:25:28,517 --> 00:25:32,197
If you have really, 
you already have open hips,

494
00:25:32,197 --> 00:25:33,932
you know, maybe just 
anatomically or you've been

495
00:25:33,932 --> 00:25:36,435
practicing for a while, 
go ahead and take it forward.

496
00:25:36,435 --> 00:25:38,697
But keep that left hip heavy.

497
00:25:41,173 --> 00:25:43,375
And if you're new and 
you want to practice without,

498
00:25:43,375 --> 00:25:44,743
you absolutely can.

499
00:25:44,743 --> 00:25:46,612
Just keep the chest open.

500
00:25:46,612 --> 00:25:48,080
Shoulder blades drawing together

501
00:25:48,080 --> 00:25:50,315
as long as possible
as you lean forward.

502
00:25:57,187 --> 00:25:58,621
Breathe.

503
00:26:01,300 --> 00:26:03,970
So the hips don't lie.

504
00:26:05,197 --> 00:26:06,632
Just keep noticing how you feel.

505
00:26:06,632 --> 00:26:08,133
If you start to feel 
a little tender hearted,

506
00:26:08,133 --> 00:26:09,602
I got your back.

507
00:26:12,571 --> 00:26:14,339
Stirring it up.

508
00:26:14,339 --> 00:26:18,079
Yoga, it's powerful 
mind-body work.

509
00:26:18,079 --> 00:26:20,106
Okay, one more breath, inhale.

510
00:26:21,346 --> 00:26:24,450
Use your exhale to find that
connection, that contraction.

511
00:26:24,450 --> 00:26:25,984
This is gonna 
stabilize this transition.

512
00:26:25,984 --> 00:26:27,629
So here we go.
Navel draws in and up.

513
00:26:27,629 --> 00:26:29,655
We're just gonna go 
right back the way we came,

514
00:26:29,655 --> 00:26:31,857
all the way back through.

515
00:26:31,857 --> 00:26:33,859
Through the Pigeon.

516
00:26:36,061 --> 00:26:37,329
And then to all fours or

517
00:26:37,329 --> 00:26:39,998
Downward Facing Dog, 
your choice.

518
00:26:39,998 --> 00:26:41,562
Make a choice.

519
00:26:44,303 --> 00:26:47,172
In Tabletop or Down Dog,
take a deep breath in.

520
00:26:48,945 --> 00:26:50,548
Empty it out through the mouth.

521
00:26:52,044 --> 00:26:53,445
Good, here we go, second side.

522
00:26:53,445 --> 00:26:55,781
Soft and easy, 
bend the left knee.

523
00:26:55,781 --> 00:26:57,783
Slide it all the way up.

524
00:27:00,085 --> 00:27:03,689
Left ankle towards the front
right corner of the mat

525
00:27:03,689 --> 00:27:05,691
or keep it hugged in.

526
00:27:07,259 --> 00:27:09,261
Strong back leg.

527
00:27:11,797 --> 00:27:13,499
Notice what it 
feels like on this side.

528
00:27:13,499 --> 00:27:15,474
Inhale to lift your heart.

529
00:27:16,602 --> 00:27:19,605
And exhale to fold inward,
your version.

530
00:27:19,605 --> 00:27:20,739
Take your time.

531
00:27:20,739 --> 00:27:22,741
Pay attention, pay attention.

532
00:27:28,347 --> 00:27:31,694
As you're ready,
close your eyes.

533
00:27:33,952 --> 00:27:36,251
Snuggle up to whatever...

534
00:27:38,817 --> 00:27:42,594
Whatever feedback 
this shape is giving you.

535
00:27:54,458 --> 00:27:57,309
It's okay to 
make adjustments here.

536
00:27:57,309 --> 00:27:59,605
Stay curious.

537
00:28:01,246 --> 00:28:02,047
No judgment.

538
00:28:02,047 --> 00:28:04,950
Whatever you find, 
greet it with a nice,

539
00:28:04,950 --> 00:28:07,258
deep, loving, inhale in.

540
00:28:08,977 --> 00:28:11,026
And a long, loving exhale out.

541
00:28:32,173 --> 00:28:34,639
Notice where you might 
be clenching or holding.

542
00:28:34,639 --> 00:28:37,083
See if you can soften
and as you're ready,

543
00:28:37,083 --> 00:28:41,431
perhaps welcoming that 
gentle rock ever so slight

544
00:28:41,431 --> 00:28:45,424
of the hips back 
and forth left to right.

545
00:28:45,424 --> 00:28:47,655
Subtle body movement.

546
00:28:55,411 --> 00:28:57,132
Inhale deeply.

547
00:28:59,821 --> 00:29:02,398
And exhale to empty it out.

548
00:29:06,945 --> 00:29:08,380
Catch a wave with this breath.

549
00:29:08,380 --> 00:29:10,192
Here we go, big inhale.

550
00:29:14,715 --> 00:29:16,791
And empty it out.

551
00:29:22,828 --> 00:29:26,732
Nice and slow, as if you 
are moving through water,

552
00:29:28,500 --> 00:29:30,692
use your hands to press back up.

553
00:29:32,638 --> 00:29:34,139
Stay focused inward.

554
00:29:34,139 --> 00:29:36,708
We're gonna bring the 
left hip to the ground,

555
00:29:36,708 --> 00:29:38,143
keep the feet active.

556
00:29:38,143 --> 00:29:40,312
Swing right leg around.

557
00:29:42,147 --> 00:29:43,882
Maybe we just come 
right foot to the earth.

558
00:29:43,882 --> 00:29:47,386
We've been here before or
we'll work to come to Cow Legs,

559
00:29:47,386 --> 00:29:49,988
Gomukhsan Legs, 
bringing the knees together.

560
00:29:49,988 --> 00:29:53,340
The ankles, the feet come out.
We keep nice active feet.

561
00:29:55,360 --> 00:29:57,507
Sit up nice and tall.

562
00:30:01,500 --> 00:30:03,802
Again, hips don't lie, you
don't have to do much here.

563
00:30:03,802 --> 00:30:05,470
Don't feel like you 
have to come forward.

564
00:30:05,470 --> 00:30:08,440
If that's available to you,
that's great.

565
00:30:08,440 --> 00:30:11,255
But if not, 
just be here with it.

566
00:30:12,744 --> 00:30:14,281
Be here with it.

567
00:30:17,668 --> 00:30:19,418
Close your eyes.
You're doing great.

568
00:30:19,418 --> 00:30:20,607
Active feet.

569
00:30:25,354 --> 00:30:26,706
Breathe.

570
00:30:38,637 --> 00:30:40,639
Take one more deep breath in.

571
00:30:42,741 --> 00:30:46,478
And nice cleansing exhale,
begin to unravel.

572
00:30:46,478 --> 00:30:47,813
Again, we're just gonna reverse.

573
00:30:47,813 --> 00:30:50,567
Going back the way we came.
Coming through that Pigeon.

574
00:30:53,852 --> 00:30:54,786
Your version.

575
00:30:57,292 --> 00:31:00,025
And then back to 
Downward Facing Dog

576
00:31:00,025 --> 00:31:02,194
or Tabletop Position 
just for one breath.

577
00:31:02,194 --> 00:31:04,196
Here we go.

578
00:31:05,764 --> 00:31:07,632
Inhale in through the nose.

579
00:31:09,534 --> 00:31:11,970
Exhale out through the mouth.

580
00:31:13,560 --> 00:31:14,428
Good.

581
00:31:14,428 --> 00:31:16,811
Slow descend on the 
knees down if they're up,

582
00:31:16,811 --> 00:31:19,344
swing the legs to one side
everyone and we're going to come

583
00:31:19,344 --> 00:31:22,047
through to a nice 
cross-legged seat.

584
00:31:23,861 --> 00:31:25,617
If you have a 
little extra time today,

585
00:31:25,617 --> 00:31:28,893
you want to come to lay
flat on your back, please do.

586
00:31:31,823 --> 00:31:32,624
Take a second.

587
00:31:32,624 --> 00:31:34,192
Palms come 
together at the heart.

588
00:31:34,192 --> 00:31:36,404
Anjuli Mudra, just 
notice how you feel.

589
00:31:38,430 --> 00:31:39,498
Close your eyes.

590
00:31:41,267 --> 00:31:43,635
Just but a moment more here

591
00:31:43,635 --> 00:31:47,473
to reside in the 
role of the observer.

592
00:31:58,436 --> 00:32:00,584
Way to stir it up today.

593
00:32:03,888 --> 00:32:05,817
Way to be brave.

594
00:32:06,839 --> 00:32:08,593
Way to keep showing up.
I love you guys.

595
00:32:08,593 --> 00:32:10,012
Take a deep breath in.

596
00:32:10,862 --> 00:32:13,231
Exhale, bow all the way down.

597
00:32:13,231 --> 00:32:15,567
Nice stretch in the low back.

598
00:32:15,567 --> 00:32:18,056
Bow all the way to the earth.

599
00:32:18,056 --> 00:32:21,447
And we whisper

600
00:32:21,447 --> 00:32:22,839
Namaste.

601
00:32:24,651 --> 00:32:28,503
(upbeat gentle music)