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- Hello, my sweet friends.

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Welcome to Home, 
your 30-day yoga journey.

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It's Day 25.

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Bring a pillow and a 
blanket to class today,

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if you have it.
If not, it's okay.

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Today we unwind.

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(upbeat gentle music)

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Alright, my sweet friend,
let's begin seated.

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If you have a blanket, 
let's sit on it here today.

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Benji, ready?

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Sit up on the blanket.
Lift the hips just a little.

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Then allow your hands to rest

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gently on your lap 
or on your knees.

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And we have a quick, 
lovely little ditty here today

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to help you unwind,

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stretch and just take it easy.

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Mucho take it easy.

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Sit up tall, inhale in.

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Exhale, close your eyes,
relax your shoulders.

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Come into stillness here

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and continue to gently 
deepen your breath.

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Best you can 
slow down your breath.

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Begin to soften 
any areas of the body

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that might feel like 
they're tight or clenched.

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And then begin to simply 
notice, notice how you feel.

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Notice the thoughts that arrive.

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Acknowledge those thoughts,
whatever they may be.

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And then slowly 
allow them to pass.

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Come back to the 
sound of your breath.

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Inviting stillness.

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A sense of calm.

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Even a sense of relaxation here.

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Then nice and slow, 
dropping the chin to the chest,

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bowing the head to the heart,
feeling that deep stretch in the

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back of the neck as 
you bow your head down.

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Breathing nice, 
smooth, deep breaths.

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And again, noticing any 
thoughts that come up here.

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Whatever they may be.

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And then just like 
the passing clouds,

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acknowledge them, see them

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and then allow them to move.

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Come back to the 
sound of your breath.

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Gently bring your left 
ear over your left shoulder.

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Breathe in.

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Breathe out.

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Then slowly reach 
your right fingertips out

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to kiss the earth, breathe in.

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And breathe out.

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Then flex your right palm.

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Reaching the right fingertips 
up towards the sky, breathe in.

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Breathe out.

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And as if you were smoothing
your right hand up a wall,

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you're gonna slowly 
continue with your deep breaths.

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Just reach the 
fingertips all the way up

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in line with the right shoulder.

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Might feel pretty intense here.

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And then nice and slow,
maybe on an exhale,

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slide it back down.

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You can just move up and down
here gently in your own time.

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Unwinding any tension 
here in the trapezius

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and on through the neck.

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The forearms.

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Okey doke, last but not least,

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with the right 
hand pressing out,

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we might take the left hand

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and gently rest the 
left palm on the right ear.

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We're not actually pressing,
we're just allowing the weight,

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soft weight of this 
hand to just do the last

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bit of work here.

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Inhale in.

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And then exhale to release.

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Hands back to the 
knees or the thighs.

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We'll bring it 
back up to center.

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Drop the chin to the chest.

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And then right ear 
over right shoulder.

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Inhale in.

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Exhale to relax 
the shoulders down.

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Just take a 
couple of breaths here.

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Close your eyes.

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Just keep 
acknowledging those thoughts.

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And then coming 
back to your breath.

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As you're ready, bring your
left fingertips to the earth.

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Breathe.

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Maybe part the lips here.

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Soften through the jaw.

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Today really getting
a chance to go, aha.

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Focus on sensation.

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As you're ready, 
lifting the left fingertips

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up towards the sky.

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You can play here

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gently in this range of lifting

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the left palm up and down.

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Then adding this 
last layer, if you like,

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of the right hand gently 
placed over the left ear.

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Breathe deep here.
Ooh, yes. (chuckles)

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Inhale in.

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Exhale to release.

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Ooh, yes.
Bring it all the way back.

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Head over heart, 
heart over pelvis.

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On your next inhale, 
go ahead and squeeze

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the shoulders all 
the way up to the ears.

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Squeeze, squeeze,
squeeze and lift.

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And then exhale, drop 'em down.

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Twice more like that.
Inhale, squeeze and lift.

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Exhale to release.

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And last one, inhale,
squeeze and lift.

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And exhale, drop it down.

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Awesome. From here 
we're gonna come

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all the way onto our backs,

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go ahead and leave your 
blanket here out to the side.

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However, if you want to grab
your pillow and use it for the

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head and neck, go for it.

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Come on to the back.

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We're gonna extend 
the left leg out long.

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We're gonna hike the right knee
all the way up into the chest

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and just take a second here

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to draw a little 
line back and forth.

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You can actually keep 
that left leg soft here for now.

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We're gonna draw 
a line back and forth.

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Think about drawing a line from
your right shoulder, so really

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opening up through your 
right shoulder and then drawing

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your right knee in 
towards your heart.

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So left to right here.

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Excellent. Now we're gonna 
reach the right hand into grab

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the right inner arch for a little 
One-Legged Stirrup posture.

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Take your left hand, 
place it firmly on the top

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of your left hip crease.

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And now we'll start to
activate through that left foot.

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Great, then on your next inhale,
send the sole of your right foot

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up towards the sky.
If this is a much too much,

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you can bend your left knee

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and bring your 
left foot to the ground

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for a little 
extra stability here.

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Kick your right foot up towards
the sky and anchor your right

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shoulder down, just like 
we do in our Eagle Poses.

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So my right hamstring's 
getting sunshine here.

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I'm breathing deep.

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Again, we can 
always bend that left knee,

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bring the left 
foot to the ground.

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Alright, inhale in.

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Long exhale out.

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Inhale in again.

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Exhale to release,
nice and slow.

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You're gonna 
bring the right knee in,

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interlace the fingertips 
behind the hamstring

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and then kick your right foot 
all the way up towards the sky.

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If the right knee is bent here,
that's all good.

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In time, you can work to 
lengthen those muscles and

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straighten the leg.

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So it's all good 
if the knees bent.

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If the leg is straight,

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really flex those right toes
towards your face.

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Stay here or option to slide

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the hands to the calf, perhaps.

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Calf.

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Or we can take the index finger,
the middle finger and thumb and

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we can grab the big toe here.

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Nice and easy with the breath.

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In control.

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Inhale in.

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Exhale to release.

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Send the right leg out long.

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Take a deep breath in here,
both legs extended.

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And exhale to relax everything.

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Awesome. Hug the left
knee all the way up and in.

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Moving from the left 
shoulder to the heart center.

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Nice and slow.

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You can keep the right 
leg soft here to start.

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Close your eyes.

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Massage the front of 
that left hip crease.

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Move that ball 
and socket around.

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Keep the shoulders relaxed.

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Then start to 
engage your right leg.

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Bring the left 
knee back to center.

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We're gonna reach through.

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Left hand grabs 
the left inner arch,

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right hand comes to 
the top of the right thigh.

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And when you're ready, inhale,

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kick the sole 
of the left foot up.

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Remember, you can 
bend this right knee,

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bring the left 
foot to the earth here.

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So the action is kicking the
left foot up towards the sky as

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you're drawing 
the left shoulder down

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so you find
your opposition here.

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That push and pull.

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And then return to your breath.

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Mmmm.

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Lovely.
Inhale in.

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Exhale out.

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Inhale in again.

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Exhale to release.

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Bring the knee back to center,

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interlace the fingertips
behind the hamstring.

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Right leg is nice and strong and

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we'll kick that left 
foot all the way up.

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And then just check 
it out on this side.

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Maybe you stay here
at the hamstring.

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Maybe come up to the left calf.

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Or maybe we find the 
bind here with the big toe.

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And returning to the breath.

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Shoulders relaxed.

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Inhale in.
Deep breath.

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Exhale to slowly release.

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Send both legs out long.

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Rest your hands gently on
the front of the hip creases,

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just relax everything.

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Big inhale.

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Long exhale.

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Awesome. Bend the knees, 
bring the feet to the mat.

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Happy Baby, we're gonna
reach through, grab both arches.

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So you can do the arches here
for a little double stirrup or

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you can grab the 
outer edges of the feet.

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We're gonna kick both 
feet up towards the sky.

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Drop the shoulders 
down to the earth.

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Think about reaching your
tailbone towards the front edge

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of the mat so you feel this
nice connection in the low back,

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the sacrum and the earth.

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Then you can find any soft, easy
movement here that feels good.

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Like a Happy Baby 
laying on your favorite quilt.

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Or you can enjoy the stillness.

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Inhale in.

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Exhale to release.

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From here, we're gonna grab the
blanket and you have an option,

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you can take the blanket,

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bring it to rest on 
the hip creases here.

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Or you can roll it up 
and put it behind the knees.

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Particularly if you're feeling
any fuzziness in the low back.

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Benji's relaxed.
We're well on our way.

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Here we go.

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Snuggle the shoulder blades
underneath your heart space.

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I love the image of like a bear
massaging its back on a tree.

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Crawl the shoulder blades down.

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Let your arms rest 
gently at your sides.

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Inhale in.

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Deepest breath 
you've taken all day.

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As you exhale, 
close your eyes, Shavasana.

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Relax the weight of 
your body completely

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and fully into the earth.

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Now bring your attention,

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your mind's eye to 
the soles of your feet.

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With so much love 
and respect and care,

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dear one, bring your awareness
from the soles of your feet,

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scan the body, bring it all the
way up to the top of your head.

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Take your time.

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Just a loving scan.

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Drawing your awareness 
from the soles of your feet.

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Eventually all 
the way to the crown.

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Softening and relaxing 
any areas of the body

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that might feel tense or tight.

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Allow the body to be heavy.

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Allow your heart to be soft.

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Just a few more 
quiet breaths here.

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Enjoy.

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Now slowly draw your 
index finger and thumb together.

255
00:16:25,184 --> 00:16:28,307
Rub your index finger 
and thumb together.

256
00:16:31,691 --> 00:16:33,919
And then the 
middle finger and thumb.

257
00:16:36,262 --> 00:16:38,389
Your ring finger and thumb.

258
00:16:39,699 --> 00:16:41,935
And your pinky and your thumb.

259
00:16:43,269 --> 00:16:45,438
Begin to wiggle the toes.

260
00:16:45,438 --> 00:16:47,609
Open and close the palms.

261
00:16:51,744 --> 00:16:54,480
And as you're ready, inhale,
sweep the arms all the way up

262
00:16:54,480 --> 00:16:57,850
towards the sky and then 
all the way up behind you,

263
00:16:57,850 --> 00:16:59,532
full body stretch.

264
00:17:00,887 --> 00:17:02,430
Inhale in.

265
00:17:04,050 --> 00:17:06,102
And exhale out.

266
00:17:07,560 --> 00:17:09,426
Once more, inhale in.

267
00:17:11,681 --> 00:17:13,549
And empty it out.

268
00:17:14,934 --> 00:17:17,103
Draw the palms together.

269
00:17:17,103 --> 00:17:19,458
Slide your thumbs 
down to your third eye.

270
00:17:24,606 --> 00:17:27,141
The awesome in me

271
00:17:27,141 --> 00:17:29,487
recognizes the awesome in you.

272
00:17:31,050 --> 00:17:32,667
Way to show up today.

273
00:17:33,953 --> 00:17:35,460
Inhale in.

274
00:17:36,355 --> 00:17:38,430
And exhale to whisper

275
00:17:39,778 --> 00:17:41,414
Namaste.

276
00:17:42,966 --> 00:17:47,530
(upbeat gentle music)