1
00:00:00,334 --> 00:00:01,134
- Hello, everyone.

2
00:00:01,134 --> 00:00:03,503
Welcome to Home, 
your 30-day yoga journey.

3
00:00:03,503 --> 00:00:07,052
It's Day 23, focus.

4
00:00:07,052 --> 00:00:09,065
Let's get started.

5
00:00:10,162 --> 00:00:14,664
(upbeat gentle music)

6
00:00:28,562 --> 00:00:29,897
Welcome back, my darling friend.

7
00:00:29,897 --> 00:00:32,571
Let's begin in 
our comfortable seat.

8
00:00:35,903 --> 00:00:38,158
Right away go ahead 
and close your eyes.

9
00:00:40,328 --> 00:00:43,176
Trust.
Trust this moment.

10
00:00:43,176 --> 00:00:47,180
Trust that this time that you're
taking for yourself is valuable.

11
00:00:49,531 --> 00:00:52,486
We're gonna start to 
gently deepen the breath here.

12
00:00:52,486 --> 00:00:55,455
Then your hands can rest gently
on the thighs or the knees,

13
00:00:55,455 --> 00:00:58,069
but let the 
fingertips be kind of soft.

14
00:01:01,428 --> 00:01:02,930
Start to lift up 
through the heart,

15
00:01:02,930 --> 00:01:06,266
the sternum, 
tuck the chin slightly

16
00:01:06,266 --> 00:01:10,103
and just take a 
moment here to land.

17
00:01:18,305 --> 00:01:20,914
Just a little loving reminder,
whatever you're coming to the

18
00:01:20,914 --> 00:01:26,286
mat with here today,
it's all good.

19
00:01:27,908 --> 00:01:31,990
It is accepted here,
welcome here.

20
00:01:36,797 --> 00:01:40,583
The invitation today

21
00:01:41,818 --> 00:01:44,605
to focus or refocus

22
00:01:45,924 --> 00:01:48,035
back on your intention.

23
00:01:49,977 --> 00:01:53,590
Your why, your reason 
for going on this journey.

24
00:01:57,217 --> 00:02:00,106
Remembering that we're

25
00:02:00,106 --> 00:02:04,858
not aspiring to transform into

26
00:02:04,858 --> 00:02:09,932
something that we're not,
but rather return home,

27
00:02:11,598 --> 00:02:15,692
to embody everything

28
00:02:15,692 --> 00:02:17,951
that we already are.

29
00:02:25,479 --> 00:02:29,282
Let's take a deep breath in
together you and I but also

30
00:02:29,282 --> 00:02:32,619
think of all of the people
practicing together in this

31
00:02:32,619 --> 00:02:35,673
moment across the globe.

32
00:02:35,673 --> 00:02:37,534
It's pretty miraculous.

33
00:02:39,559 --> 00:02:40,227
Here we go.

34
00:02:40,227 --> 00:02:42,649
Take a deep breath 
in through the nose.

35
00:02:46,223 --> 00:02:47,994
And out through the mouth.

36
00:02:50,303 --> 00:02:52,058
Great, bat the eyelashes open

37
00:02:52,058 --> 00:02:53,807
and we're gonna 
sit up nice and tall.

38
00:02:53,807 --> 00:02:56,843
We're gonna send the 
fingertips out in front,

39
00:02:56,843 --> 00:02:58,381
palms face down.

40
00:02:59,312 --> 00:03:01,277
Plug the shoulders in.

41
00:03:01,277 --> 00:03:03,116
Inhale.

42
00:03:03,116 --> 00:03:06,787
Exhale, draw the shoulder blades
together and then imagine them

43
00:03:06,787 --> 00:03:09,156
melting down the back body.

44
00:03:09,156 --> 00:03:11,265
Alright, from here, 
we're gonna take the

45
00:03:11,265 --> 00:03:14,728
left arm over the right, 
elbows cross,

46
00:03:14,728 --> 00:03:17,597
then send the fingertips 
up towards the sky.

47
00:03:17,597 --> 00:03:20,500
Cool moves like a 
little ninja move, hiya.

48
00:03:20,500 --> 00:03:23,437
So we're gonna stay here if the
shoulders are really tight or if

49
00:03:23,437 --> 00:03:26,573
we have any injury we're healing
from stay here otherwise,

50
00:03:26,573 --> 00:03:28,508
we're gonna keep 
her wrapping around.

51
00:03:28,508 --> 00:03:30,977
Maybe right palm 
comes to the left palm.

52
00:03:30,977 --> 00:03:32,412
Maybe we just come 
here at the wrists,

53
00:03:32,412 --> 00:03:34,102
keep soft fingers, that's fine.

54
00:03:35,115 --> 00:03:37,517
So I'm wanting to keep 
my shoulders plugging in,

55
00:03:37,517 --> 00:03:41,121
shoulder blades kissing together
and melting down the back body.

56
00:03:41,121 --> 00:03:43,290
Inhale to lift the elbows.

57
00:03:43,290 --> 00:03:44,391
Long puppy belly here.

58
00:03:44,391 --> 00:03:46,860
Big stretch in outer shoulder.

59
00:03:46,860 --> 00:03:49,563
Exhale, navel draws in,
we round through,

60
00:03:49,563 --> 00:03:50,819
chin to chest.

61
00:03:51,865 --> 00:03:53,633
So getting our 
spinal flexion here

62
00:03:53,633 --> 00:03:55,869
with some Eagle Arms to start.

63
00:03:55,869 --> 00:03:57,404
Inhale.

64
00:03:57,404 --> 00:04:00,774
Think Cow Pose, lift up.

65
00:04:00,774 --> 00:04:03,543
Exhale, think Cat Pose, 
rounding through the spine.

66
00:04:05,006 --> 00:04:07,158
Inhale lifts you up.

67
00:04:09,182 --> 00:04:11,858
Exhale rounding forward.

68
00:04:14,386 --> 00:04:16,389
Inhale, lifts you up.

69
00:04:18,258 --> 00:04:21,888
Exhale, navel to spine,
bow the head forward.

70
00:04:23,396 --> 00:04:26,800
Great, inhale lifts you up,
unravel.

71
00:04:26,800 --> 00:04:28,201
We're gonna send 
the fingertips forward

72
00:04:28,201 --> 00:04:29,536
and go right 
into the other side.

73
00:04:29,536 --> 00:04:31,972
Here we go.
Right arm crosses over the left.

74
00:04:31,972 --> 00:04:33,974
We'll send the fingertips up.

75
00:04:35,408 --> 00:04:37,811
Then maybe we continue the
journey around here, maybe not.

76
00:04:37,811 --> 00:04:41,311
Maybe just stay here in
this nice cool like hiya pose.

77
00:04:42,549 --> 00:04:46,553
Here we go, spinal flexion,
inhale, lift and lengthen.

78
00:04:46,553 --> 00:04:47,988
Exhale, rounding through.

79
00:04:50,244 --> 00:04:52,842
Inhale to lift, lift 
up from the pelvic floor.

80
00:04:54,075 --> 00:04:55,793
Exhale, round through.

81
00:04:58,000 --> 00:04:59,302
Inhale to lift.

82
00:05:02,039 --> 00:05:03,781
Exhale to round.

83
00:05:06,528 --> 00:05:08,279
Inhale to lift.

84
00:05:10,495 --> 00:05:11,943
Exhale to round.

85
00:05:14,048 --> 00:05:15,486
Inhale to lift.

86
00:05:16,558 --> 00:05:18,785
Unravel, exhale, 
float the palms to the

87
00:05:18,785 --> 00:05:20,687
knees or the tops of the thighs,

88
00:05:20,687 --> 00:05:22,959
close your eyes and 
just notice how you feel.

89
00:05:25,425 --> 00:05:27,828
Beautiful, inhale in.

90
00:05:27,828 --> 00:05:30,498
Exhale to come 
forward onto all fours.

91
00:05:33,333 --> 00:05:37,606
Spread the fingertips,
curl the toes under,

92
00:05:37,606 --> 00:05:40,073
send your gaze 
straight down. Inhale in.

93
00:05:40,073 --> 00:05:42,642
Exhale, lift the knees, 
let them hover, Hovering Table.

94
00:05:42,642 --> 00:05:43,677
You got this.

95
00:05:43,677 --> 00:05:46,413
Low belly and upper 
abdominals cinching in,

96
00:05:46,413 --> 00:05:49,665
drawing in towards the
center of your being for three,

97
00:05:51,352 --> 00:05:55,889
two and on the one send 
the hips up high and back.

98
00:05:55,889 --> 00:05:58,325
Walk your hands forward,
Downward Facing Dog.

99
00:05:58,325 --> 00:05:59,534
Nice work.

100
00:06:02,095 --> 00:06:03,830
Alright, get loose in the neck.

101
00:06:03,830 --> 00:06:06,890
Ground through the knuckles.

102
00:06:09,369 --> 00:06:11,318
Pedal it out.
Breathing deep.

103
00:06:14,774 --> 00:06:17,703
Remember why you 
committed to this journey?

104
00:06:22,415 --> 00:06:23,783
Inhale, bend the knees.

105
00:06:23,783 --> 00:06:26,253
Carve a line with 
the nose to look forward.

106
00:06:26,253 --> 00:06:28,188
Exhale, make your way 
to the top of your mat.

107
00:06:28,188 --> 00:06:29,990
Nice Forward Fold.

108
00:06:29,990 --> 00:06:32,592
You decide feet 
together or hip width apart,

109
00:06:32,592 --> 00:06:34,863
just nice conscious footing.

110
00:06:38,064 --> 00:06:40,867
Take a deep breath in.

111
00:06:40,867 --> 00:06:43,182
Exhale to let something go.

112
00:06:45,038 --> 00:06:48,408
Then bend the knees, tuck the
chin and slowly roll it up,

113
00:06:48,408 --> 00:06:50,410
nice and slow.

114
00:06:55,715 --> 00:06:57,117
Stand up nice and tall.

115
00:06:57,117 --> 00:07:00,487
We're gonna interlace the
fingertips behind the tail here.

116
00:07:00,487 --> 00:07:02,155
Draw the knuckles down and away.

117
00:07:02,155 --> 00:07:03,556
Open up through the chest.

118
00:07:03,556 --> 00:07:05,851
Big breath, big stretch.

119
00:07:05,851 --> 00:07:08,361
Inhale, lift your heart.

120
00:07:08,361 --> 00:07:09,729
Exhale, bend the knees.

121
00:07:09,729 --> 00:07:12,165
Belly comes towards 
the tops of the thighs.

122
00:07:12,165 --> 00:07:14,467
Knuckles reach all the 
way up towards the sky here

123
00:07:14,467 --> 00:07:17,170
as we bow the head in.

124
00:07:17,170 --> 00:07:20,006
Can keep a generous or 
slight bend in the knees here.

125
00:07:20,917 --> 00:07:23,014
Breathe deep.

126
00:07:24,641 --> 00:07:26,646
Inhale to halfway lift.

127
00:07:26,646 --> 00:07:28,581
Knuckles go towards 
the back edge of the mat.

128
00:07:28,581 --> 00:07:30,583
Crown forward, of course.

129
00:07:32,786 --> 00:07:35,055
And then exhale to 
release everything,

130
00:07:35,055 --> 00:07:36,690
Forward Fold.

131
00:07:36,690 --> 00:07:37,991
Great, bend the knees.

132
00:07:37,991 --> 00:07:40,794
Plant the palms, step 
one foot back then the other.

133
00:07:40,794 --> 00:07:42,929
Feel free to 
lower to the knees here.

134
00:07:42,929 --> 00:07:44,964
Plank or Half Plank.

135
00:07:44,964 --> 00:07:46,866
Inhale to look forward,
shift forward.

136
00:07:46,866 --> 00:07:48,401
Squeeze the elbows in.

137
00:07:48,401 --> 00:07:50,050
Exhale to lower to the belly.

138
00:07:51,471 --> 00:07:53,606
Inhale, press into 
the tops of the feet.

139
00:07:53,606 --> 00:07:55,947
Heart lifts.
We rise up, Cobra.

140
00:07:57,377 --> 00:07:59,913
Exhale to soften and fold.

141
00:07:59,913 --> 00:08:04,017
Inhale to press up 
to Plank or Half Plank.

142
00:08:04,017 --> 00:08:06,098
Exhale, Downward Facing Dog.

143
00:08:07,064 --> 00:08:08,404
Inhale in.

144
00:08:09,689 --> 00:08:10,990
Exhale to empty it out.

145
00:08:12,917 --> 00:08:15,995
Bend your knees, inhale.
Draw your focus forward.

146
00:08:15,995 --> 00:08:17,397
Exhale to make 
your way to the top.

147
00:08:17,397 --> 00:08:18,670
Have a little fun.

148
00:08:20,166 --> 00:08:23,370
Beautiful, inhale, 
halfway lift, your version.

149
00:08:23,370 --> 00:08:25,038
Exhale to soften and fold.

150
00:08:25,038 --> 00:08:26,373
Listen carefully,
bend the knees.

151
00:08:26,373 --> 00:08:28,875
Tuck the chin into 
the chest, roll it up.

152
00:08:28,875 --> 00:08:30,677
Slowly stacking 
through the spine.

153
00:08:30,677 --> 00:08:33,607
One vertebra by vertebra.

154
00:08:35,215 --> 00:08:38,985
Crazy hair day for me.
Okay, here we go. (chuckles)

155
00:08:38,985 --> 00:08:40,987
Interlacing the 
fingertips behind.

156
00:08:40,987 --> 00:08:42,389
Opposite thumb on top.

157
00:08:42,389 --> 00:08:44,563
So the one that 
feels a little strange.

158
00:08:45,825 --> 00:08:48,528
Connect to your energetic body,
that lift through the front,

159
00:08:48,528 --> 00:08:50,997
that grounding through 
the back. Big breath.

160
00:08:50,997 --> 00:08:52,585
Big lift up through the heart.

161
00:08:53,967 --> 00:08:55,568
Inhale, inhale, inhale.

162
00:08:55,568 --> 00:08:57,437
Exhale, bend the knees.

163
00:08:57,437 --> 00:08:58,405
Send your heart forward.

164
00:08:58,405 --> 00:09:00,976
Knuckles go all the 
way up towards the sky.

165
00:09:02,008 --> 00:09:03,342
Folding inward.

166
00:09:07,253 --> 00:09:09,003
Slight bend in the knees.

167
00:09:10,550 --> 00:09:12,919
Here we go, inhale halfway lift.

168
00:09:12,919 --> 00:09:14,954
Send the knuckles back,
crown forward.

169
00:09:14,954 --> 00:09:17,257
Straighten the legs.

170
00:09:17,257 --> 00:09:20,226
And exhale to let everything go.

171
00:09:20,226 --> 00:09:22,629
Plant the palms, 
step or hop it back.

172
00:09:22,629 --> 00:09:25,965
Plank or Half Plank 
and moving through a vinyasa.

173
00:09:25,965 --> 00:09:30,103
Maybe belly to Cobra or maybe
Chaturanga to Upward Facing Dog.

174
00:09:30,103 --> 00:09:32,605
Build a little heat.
Follow your breath.

175
00:09:32,605 --> 00:09:34,607
We'll meet in 
Downward Facing Dog.

176
00:09:39,412 --> 00:09:40,814
In Downward Dog, inhale,

177
00:09:40,814 --> 00:09:43,083
lift the right leg up 
high with your breath.

178
00:09:43,083 --> 00:09:45,785
Exhale, shift it forward,
squeeze the right knee all the

179
00:09:45,785 --> 00:09:47,187
way up into the chest and

180
00:09:47,187 --> 00:09:49,355
then step it all the 
way up into your lunge.

181
00:09:49,355 --> 00:09:52,025
Keep this back knee lifted here.

182
00:09:52,025 --> 00:09:54,794
Bring your right hand over to
meet your left and walk your

183
00:09:54,794 --> 00:09:56,496
right foot out just a bit.

184
00:09:56,496 --> 00:09:58,898
Inhale to look forward.

185
00:09:58,898 --> 00:10:00,400
Exhale to lower the back knee.

186
00:10:01,714 --> 00:10:04,689
Great. Inhale to reach the 
right fingertips forward.

187
00:10:04,689 --> 00:10:06,753
All the way up and then 
take it all the way back.

188
00:10:06,753 --> 00:10:09,246
And we're just gonna point 
towards the left foot,

189
00:10:09,246 --> 00:10:11,311
point towards the left foot.

190
00:10:11,311 --> 00:10:14,214
Beautiful, inhale, reach it
all the way up back to the sky,

191
00:10:14,214 --> 00:10:15,949
right fingertips 
reach, reach, reach.

192
00:10:15,949 --> 00:10:17,050
And then all the way back to

193
00:10:17,050 --> 00:10:19,919
frame your right foot 
in your nice low lunge.

194
00:10:19,919 --> 00:10:22,188
Here we go. Get light on the 
fingertips as you breathe in.

195
00:10:22,188 --> 00:10:23,783
Inhale, look forward.

196
00:10:23,783 --> 00:10:25,158
Exhale, plant the palms.

197
00:10:25,158 --> 00:10:26,459
Lift the back knee.

198
00:10:26,459 --> 00:10:27,827
Step it back.

199
00:10:27,827 --> 00:10:31,164
Belly to Cobra or 
Chaturanga to Upward Facing Dog.

200
00:10:31,164 --> 00:10:33,299
Just building a little heat.

201
00:10:33,299 --> 00:10:35,301
We'll meet in 
Downward Facing Dog.

202
00:10:41,341 --> 00:10:43,982
When you get there, 
inhale lots of love in.

203
00:10:45,179 --> 00:10:48,503
Coming back to the breath,
exhale lots of love out.

204
00:10:49,716 --> 00:10:52,185
Inhale, lift your 
left leg up high.

205
00:10:52,185 --> 00:10:53,920
Exhale, shift it forward,

206
00:10:53,920 --> 00:10:56,789
squeezing that left
knee up into the chest.

207
00:10:56,789 --> 00:10:58,191
Step it up into your lunge.

208
00:10:58,191 --> 00:11:00,026
Keep the back 
knee lifted if you can.

209
00:11:00,026 --> 00:11:02,729
Bring the left hand 
over towards the right.

210
00:11:02,729 --> 00:11:06,399
Send your focus out in front.
Nice, long, beautiful neck here.

211
00:11:06,399 --> 00:11:08,935
So not clinched.

212
00:11:08,935 --> 00:11:11,171
Inhale in deeply.

213
00:11:11,171 --> 00:11:12,539
And exhale completely.

214
00:11:13,609 --> 00:11:15,842
Good, lower the right knee.
Here we go.

215
00:11:15,842 --> 00:11:17,964
Inhale, send the 
left fingertips forward.

216
00:11:17,964 --> 00:11:20,513
Inhale all the way up.

217
00:11:20,513 --> 00:11:22,181
Send it back.
Keep breathing.

218
00:11:22,181 --> 00:11:24,217
We're just gonna point 
towards that right foot.

219
00:11:24,217 --> 00:11:26,719
Opening up through the chest.

220
00:11:26,719 --> 00:11:27,487
Beautiful.

221
00:11:27,487 --> 00:11:28,821
And then taking 
it all the way back,

222
00:11:28,821 --> 00:11:30,123
really reach, inhale.

223
00:11:30,123 --> 00:11:31,357
Left fingertips all the way up.

224
00:11:31,357 --> 00:11:33,039
Take up space.

225
00:11:33,039 --> 00:11:35,395
And all the way back 
down to frame the left foot.

226
00:11:35,395 --> 00:11:36,596
Get light on the fingertips,

227
00:11:36,596 --> 00:11:39,499
inhale, open the chest, 
look forward.

228
00:11:39,499 --> 00:11:41,734
Exhale, plant the palms,
lift the back knee,

229
00:11:41,734 --> 00:11:44,671
step it back, 
Plank or Half Plank.

230
00:11:44,671 --> 00:11:47,106
Take a vinyasa here, 
belly to Cobra

231
00:11:47,106 --> 00:11:49,600
or Chaturanga 
to Upward Facing Dog.

232
00:11:50,810 --> 00:11:52,211
Find what feels good.

233
00:11:52,211 --> 00:11:55,081
Meet me in Downward Facing Dog.

234
00:11:55,081 --> 00:11:57,083
Meet Benji in 
Downward Facing Dog.

235
00:11:59,919 --> 00:12:02,855
From here, bend the knees,
inhale, look forward.

236
00:12:02,855 --> 00:12:05,625
Exhale, make 
your way to the top.

237
00:12:05,625 --> 00:12:08,795
Inhale, halfway lift,
your version.

238
00:12:08,795 --> 00:12:11,397
And exhale to soften and fold.

239
00:12:11,397 --> 00:12:12,532
Beautiful, listen carefully.

240
00:12:12,532 --> 00:12:14,100
From here, bend 
the knees generously,

241
00:12:14,100 --> 00:12:17,036
send those hip creases
back, back, back.

242
00:12:17,036 --> 00:12:18,972
Yep, grounding through 
all four corners of the feet.

243
00:12:18,972 --> 00:12:21,951
We've got this. Utkatasan, 
send the fingertips forward,

244
00:12:21,951 --> 00:12:23,624
hips way back.

245
00:12:24,635 --> 00:12:26,913
Squeeze the legs together.

246
00:12:26,913 --> 00:12:28,248
Thumbs up, pinkies down.

247
00:12:28,248 --> 00:12:29,816
Shoulders are relaxed.

248
00:12:29,816 --> 00:12:31,351
Sink a little lower.
You got this.

249
00:12:31,351 --> 00:12:33,720
Draw the low belly in and up.

250
00:12:33,720 --> 00:12:34,854
Send the hips back.

251
00:12:34,854 --> 00:12:37,323
Drop a little lower 
for three, two,

252
00:12:37,323 --> 00:12:39,592
on the one, 
we rise together, reaching,

253
00:12:39,592 --> 00:12:40,960
reaching up towards the sky.

254
00:12:40,960 --> 00:12:42,495
Big breath.

255
00:12:42,495 --> 00:12:45,398
And then exhale, 
hands to heart center.

256
00:12:45,398 --> 00:12:47,467
Pause here.
Close your eyes.

257
00:12:47,467 --> 00:12:49,469
Observe your breath.

258
00:12:55,942 --> 00:12:58,001
Always bringing the focus

259
00:13:00,069 --> 00:13:03,483
back to conscious breath.

260
00:13:03,483 --> 00:13:05,111
What an incredible tool.

261
00:13:09,531 --> 00:13:11,958
Alrighty, open your eyes,

262
00:13:11,958 --> 00:13:16,215
send your gaze out 
way beyond the horizon.

263
00:13:18,831 --> 00:13:21,567
If the feet are not together,
really together,

264
00:13:21,567 --> 00:13:24,318
keep your gaze out as 
you bring them together.

265
00:13:26,039 --> 00:13:29,375
Then we'll find that 
list as we breathe in.

266
00:13:29,375 --> 00:13:31,444
We'll shift the way to the
left foot as we breathe out.

267
00:13:31,444 --> 00:13:33,482
Begin to peel 
your right heel up.

268
00:13:35,323 --> 00:13:36,883
So we're not 
collapsed in the hip here.

269
00:13:36,883 --> 00:13:40,687
We're using all of our training
thus far to maintain balance

270
00:13:40,687 --> 00:13:43,156
between left and 
right side of the body.

271
00:13:43,156 --> 00:13:45,224
Even in these funny 
compromising shapes

272
00:13:45,224 --> 00:13:47,260
which we're about to 
go into one. Here we go.

273
00:13:47,260 --> 00:13:48,828
Send the fingertips forward.

274
00:13:48,828 --> 00:13:50,830
Okay, keep this 
lift in the heart.

275
00:13:50,830 --> 00:13:53,592
Keep drawing the shoulders back.
Here we go.

276
00:13:53,592 --> 00:13:55,835
We're gonna cross the 
right arm underneath the left.

277
00:13:55,835 --> 00:13:58,104
You can come to 
this shape here first.

278
00:13:58,104 --> 00:14:00,907
Maybe you just hold this shape
or maybe you continue the wrap

279
00:14:00,907 --> 00:14:04,077
around, Eagle Arms, Garudasan.

280
00:14:04,077 --> 00:14:06,279
We're gonna inhale,
lift the elbows.

281
00:14:06,279 --> 00:14:10,183
Exhale, bend your 
standing legs, sink deep.

282
00:14:10,183 --> 00:14:13,653
From here, you can keep your
right toes on the ground or

283
00:14:13,653 --> 00:14:15,254
we'll imagine we're lifting up

284
00:14:15,254 --> 00:14:16,723
the right knee with 
a marionette string.

285
00:14:16,723 --> 00:14:19,225
So we're really keeping our
center's kind of turned on here

286
00:14:19,225 --> 00:14:22,829
to lift, hey-oh, lift the right
knee all the way up and cross it

287
00:14:22,829 --> 00:14:25,191
over the left leg.

288
00:14:27,133 --> 00:14:28,167
Keep the left knee bent.

289
00:14:28,167 --> 00:14:31,771
It seems counterintuitive,
but we're gonna hold on to this

290
00:14:31,771 --> 00:14:33,639
center, this balance, by keeping

291
00:14:33,639 --> 00:14:35,748
a strong bend 
in that standing leg.

292
00:14:35,748 --> 00:14:37,610
If you can wrap 
the right foot around,

293
00:14:37,610 --> 00:14:39,045
go for it but 
it's not necessary.

294
00:14:39,045 --> 00:14:41,981
You can also use the right
toes here as a little kickstand.

295
00:14:43,502 --> 00:14:46,719
Alright, let's use our breath.
Inhale, lift the elbows.

296
00:14:46,719 --> 00:14:48,121
Exhale, navel draws in,

297
00:14:48,121 --> 00:14:52,024
relax your shoulders 
and find your focus.

298
00:14:52,024 --> 00:14:53,522
Find your Drishti,

299
00:14:53,522 --> 00:14:57,931
a place in which you can 
focus your eyes and gaze upon

300
00:14:59,065 --> 00:15:01,734
and find your balance.

301
00:15:01,734 --> 00:15:05,071
If you fall, remember, we're
here to explore, to practice.

302
00:15:05,071 --> 00:15:07,273
Just come right back into it.

303
00:15:11,498 --> 00:15:13,412
Garudasana.

304
00:15:13,412 --> 00:15:15,548
Breathing deep.
You're doing great.

305
00:15:15,548 --> 00:15:17,791
Welcome that heat.

306
00:15:20,453 --> 00:15:22,255
Then draw the navel in.
Find your center.

307
00:15:22,255 --> 00:15:23,556
Begin to unravel.

308
00:15:23,556 --> 00:15:25,925
Inhale, we'll ground 
through both feet.

309
00:15:25,925 --> 00:15:27,393
Lift the elbows up.

310
00:15:27,393 --> 00:15:29,595
Then exhale all the 
way through, cactus arms,

311
00:15:29,595 --> 00:15:33,318
open your chest and then 
relax the fingertips down

312
00:15:33,318 --> 00:15:35,168
at your sides, Mountain Pose.

313
00:15:35,168 --> 00:15:37,170
Take a second 
here to just observe.

314
00:15:42,008 --> 00:15:44,344
Notice where your 
attention goes here.

315
00:15:52,446 --> 00:15:57,323
I feel like each week I have
a gentle reminder to myself,

316
00:15:57,323 --> 00:16:02,027
Dear Adriene, remember where
attention goes energy flows.

317
00:16:04,163 --> 00:16:06,657
Where am I focusing my energy?

318
00:16:07,767 --> 00:16:09,635
What seeds (chuckles),

319
00:16:09,635 --> 00:16:13,639
what little buds am 
I watering this week?

320
00:16:13,639 --> 00:16:15,354
Alright, sending 
the fingertips out.

321
00:16:16,845 --> 00:16:18,978
Bend the knees.

322
00:16:18,978 --> 00:16:20,880
Peel the left heel up.

323
00:16:20,880 --> 00:16:23,749
This time left arm 
underneath the right.

324
00:16:23,749 --> 00:16:26,639
Find your version of 
the Eagle Arms here today.

325
00:16:27,820 --> 00:16:29,476
Strong focus.

326
00:16:30,656 --> 00:16:32,658
Calm breath.

327
00:16:33,726 --> 00:16:36,521
Shoulders relax down,
elbows lift up.

328
00:16:37,630 --> 00:16:39,966
Now imagine that 
little marionette string

329
00:16:39,966 --> 00:16:41,456
on your left knee.
I love this image

330
00:16:41,456 --> 00:16:43,369
because it helps me
remember that this

331
00:16:43,369 --> 00:16:46,108
movement is coming 
from center, from your core.

332
00:16:47,640 --> 00:16:49,609
From that middle.

333
00:16:49,609 --> 00:16:51,477
Here we go, inhale,
lifting it up.

334
00:16:51,477 --> 00:16:52,511
Right knee stays bent.

335
00:16:52,511 --> 00:16:55,014
As you exhale, 
cross the left leg over.

336
00:16:55,014 --> 00:16:56,716
Maybe you find 
your kickstand here.

337
00:16:56,716 --> 00:16:58,408
Maybe we wrap.

338
00:16:59,919 --> 00:17:02,054
Keep that deep bend.

339
00:17:02,054 --> 00:17:03,956
Inhale, lift the elbows.

340
00:17:03,956 --> 00:17:05,791
Exhale, sink a little deeper.

341
00:17:05,791 --> 00:17:09,963
Find your Drishti,
find your focus.

342
00:17:11,197 --> 00:17:13,199
Nice calm breath.

343
00:17:17,503 --> 00:17:20,640
If you fall, come back to it.

344
00:17:20,640 --> 00:17:22,324
Hold on to your grace.

345
00:17:29,030 --> 00:17:31,343
You're doing great.
Take one more breath.

346
00:17:35,706 --> 00:17:37,290
Then we'll inhale,
lift the heart,

347
00:17:37,290 --> 00:17:38,591
lift through the crown.

348
00:17:38,591 --> 00:17:41,130
Ground through both feet,
lift the elbows up, up, up.

349
00:17:41,940 --> 00:17:45,197
And exhale, unravel,
cactus arms here.

350
00:17:45,197 --> 00:17:47,700
Open up through 
your heart, your chest,

351
00:17:47,700 --> 00:17:50,824
fingertips slowly float down

352
00:17:50,824 --> 00:17:53,606
and we pause, observe.

353
00:17:53,606 --> 00:17:55,608
Notice how you feel.

354
00:18:04,183 --> 00:18:05,667
Inhale in.

355
00:18:06,652 --> 00:18:08,087
Exhale to open the eyes.

356
00:18:08,087 --> 00:18:10,556
Without looking down, 
trust that ground is there,

357
00:18:10,556 --> 00:18:13,459
trust me, you trust yourself.
Here we go, trust the practice.

358
00:18:13,459 --> 00:18:16,462
Just gonna step the feet wide,
find soft bend in the knees and

359
00:18:16,462 --> 00:18:17,997
here we go, 
Knocking on Heaven's Door.

360
00:18:17,997 --> 00:18:19,705
This is how we're 
closing it out today.

361
00:18:19,705 --> 00:18:21,600
Feel the warmth on 
the back of your neck,

362
00:18:21,600 --> 00:18:23,822
in the back of 
your spine from Eagle.

363
00:18:24,804 --> 00:18:29,462
Return to nice, full, buoyant,
beautiful breaths here

364
00:18:29,462 --> 00:18:31,907
as you sway back and forth.

365
00:18:31,907 --> 00:18:36,082
You can get a little crazy here.
You can really pick up the pace.

366
00:18:36,082 --> 00:18:38,084
You can find a little float.

367
00:18:41,221 --> 00:18:43,189
Alright, so I'm 
gonna invite you

368
00:18:43,189 --> 00:18:48,094
to think about this 
a little reminder;

369
00:18:48,094 --> 00:18:51,430
Where attention 
goes energy flows.

370
00:18:51,430 --> 00:18:53,555
What do you want to focus on

371
00:18:53,555 --> 00:18:55,811
for the rest of the 
day or the evening?

372
00:18:55,811 --> 00:19:00,036
What do you want 
to focus on towards

373
00:19:00,036 --> 00:19:01,540
the rest of the week?

374
00:19:01,540 --> 00:19:04,022
And what should we focus on

375
00:19:04,022 --> 00:19:06,846
for the last beautiful leg of

376
00:19:06,846 --> 00:19:08,848
this journey here together?

377
00:19:10,750 --> 00:19:12,752
Slow it down.

378
00:19:15,888 --> 00:19:20,022
Until you finally come 
back to center stillness.

379
00:19:21,994 --> 00:19:23,622
Close your eyes.

380
00:19:26,676 --> 00:19:29,304
And just give 
thanks for this moment.

381
00:19:29,304 --> 00:19:31,370
I love a good
return to gratitude, right?

382
00:19:31,370 --> 00:19:33,372
Thank you.

383
00:19:39,445 --> 00:19:40,839
Draw the palms together.

384
00:19:41,990 --> 00:19:43,015
Walk the feet together.

385
00:19:43,015 --> 00:19:44,383
You don't need 
to look down here.

386
00:19:44,383 --> 00:19:45,818
We got this.

387
00:19:45,818 --> 00:19:48,139
Thumbs up to the third eye.

388
00:19:51,957 --> 00:19:55,576
Let's take one final breath
in here together, big inhale.

389
00:19:57,797 --> 00:20:01,173
And exhale to 
close the practice.

390
00:20:02,408 --> 00:20:03,847
Namaste.

391
00:20:05,168 --> 00:20:09,567
(upbeat gentle music)