1 00:00:00,300 --> 00:00:02,158 - Hello, everyone, and welcome to Home, 2 00:00:02,158 --> 00:00:05,218 your 30-day yoga journey. 3 00:00:05,218 --> 00:00:08,858 It's Day 26. Keep. 4 00:00:10,126 --> 00:00:11,461 Let's get started. 5 00:00:13,088 --> 00:00:17,868 (upbeat gentle music) 6 00:00:31,675 --> 00:00:34,784 Alrighty, my friends welcome back. 7 00:00:34,784 --> 00:00:38,757 Let's start in a nice, comfortable seat of your choice. 8 00:00:41,742 --> 00:00:43,510 Thank you so much for being here. 9 00:00:43,510 --> 00:00:46,090 Let's take a deep breath in right away. 10 00:00:48,448 --> 00:00:52,319 As always, remembering to use that exhale to soften, 11 00:00:52,319 --> 00:00:54,526 relax the shoulders down. 12 00:00:56,256 --> 00:00:58,347 Close your eyes, if you like here. 13 00:00:59,993 --> 00:01:03,660 Just taking a moment for yourself to 14 00:01:05,060 --> 00:01:07,055 slow down. 15 00:01:22,082 --> 00:01:26,966 As you're ready just find a soft sway here in the spine. 16 00:01:29,856 --> 00:01:32,125 Again, remembering to use your tools, 17 00:01:32,125 --> 00:01:35,929 use that inhale to find a gentle lift wherever it feels right. 18 00:01:38,098 --> 00:01:41,501 And use your exhale to find a softening, 19 00:01:41,501 --> 00:01:44,237 a relaxing the shoulders down. 20 00:01:44,237 --> 00:01:46,974 Just becoming more aware of those areas 21 00:01:46,974 --> 00:01:49,376 in which you feel tight or tense. 22 00:01:55,136 --> 00:01:58,085 Alright, and then left hand's gonna come to the earth. 23 00:01:58,085 --> 00:02:00,487 We're gonna send the right fingertips all the way up and 24 00:02:00,487 --> 00:02:02,823 then take a nice side body stretch here, 25 00:02:02,823 --> 00:02:05,061 continuing to gently deepen the breath. 26 00:02:09,864 --> 00:02:12,069 And then come all the way back through center 27 00:02:12,069 --> 00:02:14,401 and take it to the other side. 28 00:02:14,401 --> 00:02:16,685 Continuing to deepen the breath. 29 00:02:22,979 --> 00:02:24,658 And then back to center. 30 00:02:24,658 --> 00:02:26,693 We're gonna come to all fours 31 00:02:26,693 --> 00:02:29,583 and just continue this soft, easy movement. 32 00:02:29,583 --> 00:02:30,751 Breathing deep. 33 00:02:30,751 --> 00:02:32,972 Can sway the hips a little left to right. 34 00:02:34,432 --> 00:02:38,055 (floor creaks) What's up creeky old floor? 35 00:02:38,055 --> 00:02:42,462 And then you can also (laughs) start to find your spinal 36 00:02:42,462 --> 00:02:45,799 flexion moving through Cat-Cow. 37 00:02:49,870 --> 00:02:53,573 But continuing to explore any other movement that might feel 38 00:02:53,573 --> 00:02:55,720 good within the structure. 39 00:02:57,144 --> 00:03:00,714 So growing that practice. 40 00:03:00,714 --> 00:03:02,940 Getting in the habit of keeping 41 00:03:02,940 --> 00:03:06,420 the things that work for you. 42 00:03:06,420 --> 00:03:08,922 And gaining the awareness to notice the things that are not 43 00:03:08,922 --> 00:03:12,645 working for you, maybe choosing to let them go. 44 00:03:12,645 --> 00:03:14,933 So why do we hold on to certain things, 45 00:03:14,933 --> 00:03:17,114 certain habits, practices, 46 00:03:17,114 --> 00:03:19,239 ways of being that don't really serve us? 47 00:03:19,239 --> 00:03:21,968 So today considering that. 48 00:03:21,968 --> 00:03:24,871 Keep what makes you happy and 49 00:03:24,871 --> 00:03:29,269 consider moving along that 50 00:03:29,269 --> 00:03:31,343 which doesn't serve. 51 00:03:34,014 --> 00:03:36,650 Alrighty, from Tabletop Position 52 00:03:36,650 --> 00:03:40,020 find a nice, long, beautiful spine. 53 00:03:40,020 --> 00:03:43,588 So really reaching the crown of the head forward. 54 00:03:44,991 --> 00:03:46,726 Tail back. 55 00:03:46,726 --> 00:03:49,763 When you're ready, inhale, extend the right leg out long. 56 00:03:49,763 --> 00:03:51,298 Right toes can be on the earth. 57 00:03:51,298 --> 00:03:53,533 If you want to light up a little fire in the belly, 58 00:03:53,533 --> 00:03:56,236 we'll start to lift off. 59 00:03:56,236 --> 00:03:58,338 Can keep the right toes on the earth here to start 60 00:03:58,338 --> 00:03:59,940 or we'll lift off. 61 00:03:59,940 --> 00:04:02,542 Dialing the right pinky toe down. 62 00:04:02,542 --> 00:04:04,645 Press in to both palms evenly. 63 00:04:05,846 --> 00:04:07,581 Inhale in here. 64 00:04:07,581 --> 00:04:10,817 Lift your heart space between your shoulder blades so just 65 00:04:10,817 --> 00:04:13,820 nice lift up through the upper back body. 66 00:04:13,820 --> 00:04:16,957 And then exhale, bring that right foot all the way up and 67 00:04:16,957 --> 00:04:19,226 through, walk the left knee back. 68 00:04:19,226 --> 00:04:21,461 Here we are in our nice low lunge. 69 00:04:21,461 --> 00:04:24,631 Just take a second here to feel it out. 70 00:04:24,631 --> 00:04:26,933 Maybe you widen your stance a bit. 71 00:04:26,933 --> 00:04:29,770 Maybe we start to find the inner support system, 72 00:04:29,770 --> 00:04:32,056 lifting up through the pelvic floor. 73 00:04:33,440 --> 00:04:35,208 As you're ready, interlace your fingertips, 74 00:04:35,208 --> 00:04:37,244 bring them to the top of the right thigh. 75 00:04:37,244 --> 00:04:40,247 We're gonna pull the right hip crease back to lift us up. 76 00:04:40,247 --> 00:04:41,864 Inhale in here. 77 00:04:41,864 --> 00:04:44,484 Nice and tall, head over heart, heart of her pelvis. 78 00:04:44,484 --> 00:04:46,153 Exhale, sink in. 79 00:04:47,465 --> 00:04:50,123 Beautiful, inhale in again. 80 00:04:50,123 --> 00:04:52,526 Exhale to release the fingertips to the earth. 81 00:04:52,526 --> 00:04:54,615 You're gonna come to the left side of the mat. 82 00:04:56,496 --> 00:04:57,531 Alright, listen carefully. 83 00:04:57,531 --> 00:05:00,167 From here, right foot's gonna stay planted. 84 00:05:00,167 --> 00:05:02,035 We're gonna take the left toes 85 00:05:02,035 --> 00:05:04,971 and bring them over towards the right side of the mat. 86 00:05:04,971 --> 00:05:06,573 Shift your center back a bit here. 87 00:05:06,573 --> 00:05:09,409 We're gonna walk the fingertips all the way along the left side 88 00:05:09,409 --> 00:05:12,279 of the mat and all the way to the back here as we turn the 89 00:05:12,279 --> 00:05:15,182 right toes in as if you were in Warrior II. 90 00:05:15,182 --> 00:05:16,987 Little Gate variation here. 91 00:05:16,987 --> 00:05:18,351 Left hand presses into the earth, 92 00:05:18,351 --> 00:05:22,689 right fingertips are gonna cross all the way across the chest and 93 00:05:22,689 --> 00:05:24,473 reach up towards the sky. 94 00:05:25,525 --> 00:05:26,693 Inhale in here. 95 00:05:26,693 --> 00:05:27,904 Deep breath. 96 00:05:28,895 --> 00:05:31,614 Exhale long, long, long. 97 00:05:32,599 --> 00:05:33,770 Inhale fully. 98 00:05:35,208 --> 00:05:37,592 And elongating the exhale. 99 00:05:38,805 --> 00:05:40,540 Great, inhale to reach a little higher. 100 00:05:40,540 --> 00:05:42,409 Wiggle the right fingertips. 101 00:05:42,409 --> 00:05:44,311 Exhale to bring it all the way back down. 102 00:05:44,311 --> 00:05:45,712 And you're just gonna trace your steps 103 00:05:45,712 --> 00:05:48,381 back all the way to that nice low lunge. 104 00:05:48,381 --> 00:05:50,383 Nice and slow. 105 00:05:51,318 --> 00:05:53,753 Great, when you get there curl the left toes under. 106 00:05:53,753 --> 00:05:56,790 Inhale, lift the left knee, look forward. 107 00:05:56,790 --> 00:05:59,793 Then exhale, plant the palms, step it to Plank. 108 00:05:59,793 --> 00:06:01,920 You got this. Strong Plank. 109 00:06:03,430 --> 00:06:05,258 Great, reach the heels back. 110 00:06:06,132 --> 00:06:07,801 Crown forward. 111 00:06:07,801 --> 00:06:09,769 Find that sits bone to heel connection. 112 00:06:09,769 --> 00:06:13,139 So the legs are strong here, engaged. 113 00:06:13,139 --> 00:06:15,675 Then just ask yourself, are there areas in which you're 114 00:06:15,675 --> 00:06:17,177 working harder than you need to do? 115 00:06:17,177 --> 00:06:19,312 Do you need to keep that? 116 00:06:19,312 --> 00:06:20,917 Low belly draws in. 117 00:06:21,848 --> 00:06:24,184 We got this for three. 118 00:06:24,184 --> 00:06:26,920 Stick with it for two and lower the knees 119 00:06:26,920 --> 00:06:29,489 Tabletop Position on the one. Awesome work. 120 00:06:29,489 --> 00:06:31,661 Here we go. Kicking the left toes out. 121 00:06:32,912 --> 00:06:34,327 Extending through that left leg. 122 00:06:34,327 --> 00:06:35,648 You can keep the left toes on 123 00:06:35,648 --> 00:06:38,298 the ground or we can start to lift off. 124 00:06:40,959 --> 00:06:42,862 Return to your breath. 125 00:06:45,798 --> 00:06:48,475 Inhale, lift the left leg a little higher 126 00:06:48,475 --> 00:06:51,878 maybe if it's lifted off the ground and then everyone exhale, 127 00:06:51,878 --> 00:06:53,810 bring it all the way up and through. 128 00:06:53,810 --> 00:06:56,082 Step the left foot all the way up. 129 00:06:56,082 --> 00:06:58,918 Walk the right knee back. 130 00:06:58,918 --> 00:07:00,387 Coming into our nice low lunge. 131 00:07:00,387 --> 00:07:01,855 Breathe deep here. Just check it out. 132 00:07:01,855 --> 00:07:04,311 There's no need to rush. 133 00:07:07,594 --> 00:07:10,363 Then interlace the fingertips, bring 'em to the top of the left 134 00:07:10,363 --> 00:07:13,226 thigh, pull the left hip crease back to lift you up. 135 00:07:13,226 --> 00:07:16,069 Head over heart, heart over pelvis here to start. 136 00:07:16,069 --> 00:07:17,230 Big breath in. 137 00:07:17,230 --> 00:07:18,705 Keep that inner support system, 138 00:07:18,705 --> 00:07:21,174 that lift up from the pelvic floor. 139 00:07:21,174 --> 00:07:24,356 That support that awareness through the midline. 140 00:07:24,356 --> 00:07:26,112 And when you're ready, you can exhale, 141 00:07:26,112 --> 00:07:30,050 sink into that front leg, front hip a little deeper. 142 00:07:30,984 --> 00:07:34,264 Great, take the hands bring 'em to the right side of the mat. 143 00:07:35,155 --> 00:07:38,091 Keep the front foot planted as you take the right toes over 144 00:07:38,091 --> 00:07:39,716 towards the left side of the mat. 145 00:07:39,716 --> 00:07:41,561 And we're gonna slowly continue this journey, 146 00:07:41,561 --> 00:07:43,530 walking the hands all the way back, 147 00:07:43,530 --> 00:07:45,461 all the way, all the way back. 148 00:07:45,461 --> 00:07:48,501 Got excited. Turn the left toes in. 149 00:07:48,501 --> 00:07:50,904 Right hand comes to the earth. 150 00:07:50,904 --> 00:07:52,806 Left hand all the way across the body, 151 00:07:52,806 --> 00:07:55,441 across the chest and up towards the sky. 152 00:07:56,476 --> 00:07:59,145 So, again, back leg is turned in just like Warrior II. 153 00:07:59,145 --> 00:08:02,129 We're pressing into the outer edge of that back foot to keep 154 00:08:02,129 --> 00:08:05,018 this left leg super strong. 155 00:08:05,018 --> 00:08:06,186 Neck is nice and long. 156 00:08:06,186 --> 00:08:08,955 You can gaze straight ahead or all the way up. 157 00:08:08,955 --> 00:08:10,123 Take a deep breath in. 158 00:08:10,123 --> 00:08:12,193 Fill the lungs. 159 00:08:13,393 --> 00:08:14,627 And a long breath out. 160 00:08:14,627 --> 00:08:17,030 Really empty, empty, empty. 161 00:08:17,030 --> 00:08:19,032 One more. You got this. Big inhale. 162 00:08:20,243 --> 00:08:22,518 Extend your exhale. 163 00:08:23,703 --> 00:08:25,505 Good, inhale. Reach a little higher. 164 00:08:25,505 --> 00:08:27,574 Wiggle the left fingertips. 165 00:08:27,574 --> 00:08:29,409 And with a little bit of grace, nice and easy, 166 00:08:29,409 --> 00:08:32,045 bring it back down as you exhale. 167 00:08:32,045 --> 00:08:36,950 Just trace your steps all the way back to that nice low lunge. 168 00:08:36,950 --> 00:08:38,937 Frame your left foot. 169 00:08:38,937 --> 00:08:41,187 And when you're ready, curl the right toes under, 170 00:08:41,187 --> 00:08:44,257 lift the right knee, inhale to look forward. 171 00:08:44,257 --> 00:08:47,627 Exhale to plant the palms and step that left foot back. 172 00:08:47,627 --> 00:08:49,329 Plank Pose or Half Plank. 173 00:08:49,329 --> 00:08:51,798 You can lower on to the knees here. 174 00:08:51,798 --> 00:08:54,467 Alright, inhale to look forward, shift forward. 175 00:08:54,467 --> 00:08:57,537 Exhale to lower all the way to the belly with control. 176 00:08:58,471 --> 00:09:01,441 Press into the pubic bone, press into the tops of the feet. 177 00:09:01,441 --> 00:09:03,777 Drag your hands in line with the rib cage. 178 00:09:03,777 --> 00:09:04,944 Squeeze those elbows in. 179 00:09:04,944 --> 00:09:06,646 Here we go. Inhale, lift up Cobra. 180 00:09:08,515 --> 00:09:11,852 Exhale to soften and bow. 181 00:09:11,852 --> 00:09:14,204 Again, inhale, lift up, Cobra. 182 00:09:15,951 --> 00:09:18,269 And exhale to soften and bow. 183 00:09:18,269 --> 00:09:19,662 Do one more. 184 00:09:20,488 --> 00:09:23,336 With your breath, find that heart opener. 185 00:09:24,281 --> 00:09:25,678 And again, are we working harder 186 00:09:25,678 --> 00:09:27,614 in this shape than we need to be? 187 00:09:28,917 --> 00:09:31,151 Keep what works. 188 00:09:31,151 --> 00:09:33,482 Let go of what doesn't serve. 189 00:09:34,384 --> 00:09:37,213 As you're ready, release slowly again with control. 190 00:09:38,009 --> 00:09:39,670 We'll curl the toes under. 191 00:09:39,670 --> 00:09:43,469 Press up to all fours or Plank Pose, your choice. 192 00:09:44,455 --> 00:09:46,484 Deep breath in. 193 00:09:46,484 --> 00:09:49,101 Exhale to Downward Facing Dog. 194 00:09:50,156 --> 00:09:53,626 Take a couple moments here to find what feels good, 195 00:09:53,626 --> 00:09:56,191 to really pedal it out. 196 00:09:58,498 --> 00:10:02,742 Again, nice, full inhalations, long exhalations today. 197 00:10:06,272 --> 00:10:08,274 See if you can really extend 198 00:10:08,274 --> 00:10:12,939 the length of your breath 199 00:10:12,939 --> 00:10:14,636 in and out. 200 00:10:20,019 --> 00:10:23,990 Then bend the knees, inhale to look forward and exhale to make 201 00:10:23,990 --> 00:10:25,992 your way to the top, nice and easy. 202 00:10:27,427 --> 00:10:31,931 Take a moment here to breathe deep in standing Forward Fold. 203 00:10:35,056 --> 00:10:36,769 And then when you're ready, bend the knees, 204 00:10:36,769 --> 00:10:39,542 tuck your chin and slowly roll it up. 205 00:10:45,578 --> 00:10:47,580 Stand up nice and tall. 206 00:10:49,182 --> 00:10:51,651 Today own it. 207 00:10:51,651 --> 00:10:53,186 Whatever that means to you. 208 00:10:53,186 --> 00:10:55,889 Own this Mountain Pose. 209 00:10:55,889 --> 00:10:57,891 Don't be shy. 210 00:11:01,728 --> 00:11:04,597 Inhale, lift the heart just a bit. 211 00:11:04,597 --> 00:11:07,867 Exhale, relax the shoulders a lot. 212 00:11:07,867 --> 00:11:09,921 On your next inhale, reach for the sky. 213 00:11:11,004 --> 00:11:14,807 Exhale, bend the knees, Forward Fold all the way down. 214 00:11:14,807 --> 00:11:17,565 Inhale, halfway lift, lengthen through the crown. 215 00:11:18,745 --> 00:11:21,481 Exhale to soften and fold. 216 00:11:21,481 --> 00:11:22,882 Bend the knees, plant the palms, 217 00:11:22,882 --> 00:11:25,685 step once look back then the other. 218 00:11:25,685 --> 00:11:28,121 Plank Pose or Half Plank. 219 00:11:28,121 --> 00:11:29,656 Getting stronger, you got this. 220 00:11:29,656 --> 00:11:31,858 Inhale, look forward, shift forward. 221 00:11:31,858 --> 00:11:34,494 Exhale, lower all the way to the belly. 222 00:11:34,494 --> 00:11:38,197 Inhale, rise up, Cobra, your version. 223 00:11:38,197 --> 00:11:41,134 And exhale to soften, float it down. 224 00:11:41,134 --> 00:11:42,335 Alright, curl the toes under. 225 00:11:42,335 --> 00:11:44,537 Press up to all fours or to Plank. 226 00:11:44,537 --> 00:11:45,738 You're in charge. 227 00:11:45,738 --> 00:11:47,693 Take a deep breath in. 228 00:11:47,693 --> 00:11:50,238 And exhale to Downward Facing Dog. 229 00:11:51,277 --> 00:11:53,580 On your next inhale, lift the right leg up high. 230 00:11:53,580 --> 00:11:55,481 Three-Legged Dog. 231 00:11:55,481 --> 00:11:58,785 Exhale, shift forward, step at all the way up. 232 00:11:58,785 --> 00:12:00,653 Here we go with the breath, inhale. 233 00:12:00,653 --> 00:12:02,622 Straighten both legs, reach for the sky. 234 00:12:02,622 --> 00:12:04,757 Back heel is lifted. 235 00:12:04,757 --> 00:12:07,594 Exhale, bend your front knee, twist to the right. 236 00:12:07,594 --> 00:12:08,962 Nice and slow. 237 00:12:08,962 --> 00:12:11,230 Sink down low. You got it. 238 00:12:11,230 --> 00:12:12,865 Inhale, come all the way back up. 239 00:12:12,865 --> 00:12:15,301 Straighten the legs back through center. 240 00:12:15,301 --> 00:12:18,004 And nice and easy, opening to the left, Warrior II. 241 00:12:19,986 --> 00:12:21,335 Good, sink low. 242 00:12:21,335 --> 00:12:23,476 Drop your center. 243 00:12:23,476 --> 00:12:25,006 Back toes turned in. 244 00:12:26,212 --> 00:12:28,473 Relax your shoulders, keep breathing. 245 00:12:29,816 --> 00:12:32,085 Good, on your next inhale, straighten both legs. 246 00:12:32,085 --> 00:12:34,621 Reach the right fingertips all the way up and back. 247 00:12:34,621 --> 00:12:35,622 Big stretch. 248 00:12:36,740 --> 00:12:38,224 And then listen carefully. 249 00:12:38,224 --> 00:12:40,893 Keep the legs strong, legs straight. 250 00:12:40,893 --> 00:12:43,329 We're gonna slowly begin to tip like a teapot, 251 00:12:43,329 --> 00:12:46,833 sending the hips back, right fingertips forward. 252 00:12:46,833 --> 00:12:49,702 Triangle Pose. Send the right fingertips down. 253 00:12:49,702 --> 00:12:50,637 Use your training. 254 00:12:50,637 --> 00:12:52,171 All of this work we've done with the center, 255 00:12:52,171 --> 00:12:55,008 draw the low belly in, hug the low ribs in. 256 00:12:55,008 --> 00:12:56,776 Strong spine here. 257 00:12:56,776 --> 00:12:58,557 Lots of awareness from crown to tail 258 00:12:58,557 --> 00:13:00,735 as we send the left fingertips up high. 259 00:13:02,749 --> 00:13:07,086 So from center, stay connected to that midline. 260 00:13:07,086 --> 00:13:08,788 Inhale in. 261 00:13:08,788 --> 00:13:11,991 Exhale, slowly float the left fingertips down. 262 00:13:11,991 --> 00:13:13,726 Bend generously through that right knee. 263 00:13:13,726 --> 00:13:16,962 Come all the way back to frame your right foot. 264 00:13:18,197 --> 00:13:19,565 Then from center, you got this. 265 00:13:19,565 --> 00:13:21,434 You're gonna rock the legs a little bit. 266 00:13:21,434 --> 00:13:23,870 Step that back foot up halfway. 267 00:13:23,870 --> 00:13:25,699 Here's our Pyramid Pose. 268 00:13:27,040 --> 00:13:29,275 Take a deep breath in here, you got it. 269 00:13:30,677 --> 00:13:32,712 On an exhale, lift the back heel. 270 00:13:32,712 --> 00:13:34,681 Maybe lift the back toes. 271 00:13:34,681 --> 00:13:36,516 Lifting the back foot all the way up, 272 00:13:36,516 --> 00:13:38,151 standings splits. 273 00:13:38,151 --> 00:13:40,753 So you can keep the big toes on the ground working here, 274 00:13:40,753 --> 00:13:41,621 just lifting the heel. 275 00:13:41,621 --> 00:13:43,656 Maybe you just lift it up for a second. 276 00:13:43,656 --> 00:13:45,191 Lift it up for a second. 277 00:13:45,191 --> 00:13:48,928 Maybe in time we work to stand fully on all four corners of 278 00:13:48,928 --> 00:13:52,598 that right foot and maybe in time you work to bring the hands 279 00:13:52,598 --> 00:13:54,939 behind the right calf. 280 00:13:54,939 --> 00:13:57,610 Just giving options, calf. 281 00:13:58,671 --> 00:13:59,970 Right calf. 282 00:14:02,041 --> 00:14:04,143 Inhale in here wherever you are. 283 00:14:04,143 --> 00:14:07,146 Exhale to come back to your nice low lunge. 284 00:14:07,146 --> 00:14:09,082 Inhale in, again to look forward. 285 00:14:09,082 --> 00:14:10,666 Get light on the fingertips. 286 00:14:10,666 --> 00:14:14,253 And exhale, plant the palms, step the right toes back and 287 00:14:14,253 --> 00:14:15,655 move through of a vinyasa. 288 00:14:15,655 --> 00:14:17,650 Belly to Cobra, 289 00:14:17,650 --> 00:14:20,058 Chaturanga to Upward Facing Dog. 290 00:14:21,060 --> 00:14:23,055 Keep what makes you happy. 291 00:14:24,227 --> 00:14:26,766 Let go of what doesn't serve. 292 00:14:26,766 --> 00:14:29,028 We'll meet in Downward Facing Dog. 293 00:14:31,137 --> 00:14:33,673 When you get there, take a nice, I love your breath in. 294 00:14:33,673 --> 00:14:35,782 Big, big, full loving breath in. 295 00:14:36,969 --> 00:14:39,612 And exhale, long, loving breath out. 296 00:14:39,612 --> 00:14:40,513 When I say "I love you breath," 297 00:14:40,513 --> 00:14:44,450 I just mean put some feeling into it. 298 00:14:44,450 --> 00:14:46,252 Yeah? Alright, here we go. 299 00:14:46,252 --> 00:14:48,020 On the next inhale, lift the left leg up high. 300 00:14:48,020 --> 00:14:50,089 Claw through the fingertips. 301 00:14:50,089 --> 00:14:53,459 Exhale, shift it forward all the way, step it up. 302 00:14:53,459 --> 00:14:55,661 Inhale, reach the fingertips towards the sky. 303 00:14:55,661 --> 00:14:58,531 Straighten both legs. We're lifting the back heel. 304 00:14:58,531 --> 00:14:59,966 Lift, lift, lift. 305 00:14:59,966 --> 00:15:01,834 And then exhale, bend the front knee. 306 00:15:01,834 --> 00:15:03,953 Slow, gentle twist to the left. 307 00:15:03,953 --> 00:15:05,404 What's up? 308 00:15:05,404 --> 00:15:06,939 Beautiful, inhale back to center, 309 00:15:06,939 --> 00:15:07,874 straighten both legs. 310 00:15:07,874 --> 00:15:09,776 Lift up from the pelvic floor. 311 00:15:09,776 --> 00:15:11,654 Strong legs. Here we go. 312 00:15:11,654 --> 00:15:13,859 Slowly opening to the right, Warrior II. 313 00:15:13,859 --> 00:15:15,305 Strong legs. 314 00:15:16,315 --> 00:15:19,192 Pull the pinkies back, sink deep into that front knee. 315 00:15:20,453 --> 00:15:23,586 Beautiful. Press into the outer edge of that back foot strong. 316 00:15:23,586 --> 00:15:25,584 Engage your right inner thigh. 317 00:15:26,826 --> 00:15:29,095 Then here you go, reaching left fingertips forward, 318 00:15:29,095 --> 00:15:30,563 up and back I'm gonna straighten 319 00:15:30,563 --> 00:15:32,198 through the front leg, Reverse Triangle. 320 00:15:32,198 --> 00:15:34,534 Send left fingertips all the way back. 321 00:15:34,534 --> 00:15:37,203 Create space, then try to maintain this length in the left 322 00:15:37,203 --> 00:15:40,039 side body as we tip it forward. 323 00:15:40,039 --> 00:15:41,240 Hips bump back. 324 00:15:41,240 --> 00:15:44,210 We reach the left fingertips forward, eventually down. 325 00:15:44,210 --> 00:15:46,913 Strong legs here as they work to reach. 326 00:15:46,913 --> 00:15:48,815 Right fingertips up towards the sky. 327 00:15:48,815 --> 00:15:50,516 Maybe it's better for me today 328 00:15:50,516 --> 00:15:54,020 to keep the right hand on the waistline. 329 00:15:54,020 --> 00:15:55,618 So you can play. 330 00:15:56,722 --> 00:15:58,504 Triangle Pose. 331 00:15:59,859 --> 00:16:01,694 Keep that lift up from the pelvic floor. 332 00:16:01,694 --> 00:16:03,362 Keep that navel drawing in and up. 333 00:16:03,362 --> 00:16:04,730 Uddiyana Bandha. You got this. 334 00:16:04,730 --> 00:16:07,385 Nice, conscious, beautiful neck here. 335 00:16:10,903 --> 00:16:12,672 Inhale in. 336 00:16:12,672 --> 00:16:14,841 Exhale, float the right fingertips down. 337 00:16:14,841 --> 00:16:16,542 Soften through that front leg. 338 00:16:16,542 --> 00:16:18,044 Fingertips frame the left foot. 339 00:16:18,044 --> 00:16:19,378 We pivot on the back foot. 340 00:16:19,378 --> 00:16:22,297 When you're ready, find that gentle rock here 341 00:16:22,297 --> 00:16:25,284 and step the right foot about halfway up. 342 00:16:25,284 --> 00:16:28,020 Find your Pyramid Pose. 343 00:16:28,020 --> 00:16:30,423 Then when you're ready, lift up from the left hip crease, 344 00:16:30,423 --> 00:16:31,841 start to shift forward. 345 00:16:31,841 --> 00:16:33,125 And we're just gonna play here. 346 00:16:33,125 --> 00:16:35,728 Maybe that back heel lifts just a little bit. 347 00:16:35,728 --> 00:16:38,413 Maybe the whole leg lifts a lot. 348 00:16:38,413 --> 00:16:41,100 Playing in standing splits. 349 00:16:41,100 --> 00:16:43,936 Maybe the hands come behind the calf one day. 350 00:16:51,156 --> 00:16:54,211 Again, we can work with the big toe on the ground. 351 00:16:56,682 --> 00:17:00,820 And I hope, I think you are based on everything we've done 352 00:17:00,820 --> 00:17:04,624 thus far, but we're really paying attention to actually 353 00:17:04,624 --> 00:17:08,361 this standing leg, not this lifting leg. 354 00:17:08,361 --> 00:17:12,075 Really using our practice, 355 00:17:12,075 --> 00:17:14,978 our training to find strong foundation 356 00:17:16,446 --> 00:17:19,672 to learn and grow. 357 00:17:19,672 --> 00:17:23,943 Keeping what works and letting go of what doesn't serve. 358 00:17:23,943 --> 00:17:25,645 Inhale in wherever you are. 359 00:17:25,645 --> 00:17:27,847 Let's take an exhale to step it all the way back. 360 00:17:27,847 --> 00:17:28,992 Woo. 361 00:17:30,883 --> 00:17:33,085 Then inhale to look forward. 362 00:17:33,085 --> 00:17:35,234 We're alive on the fingertips. 363 00:17:35,234 --> 00:17:37,523 And exhale to plant the palms, step it back, 364 00:17:37,523 --> 00:17:39,292 belly to Cobra or this time 365 00:17:39,292 --> 00:17:41,460 maybe Chaturanga to Upward Facing Dog. 366 00:17:41,460 --> 00:17:44,497 Using your inhale to open your heart. 367 00:17:44,497 --> 00:17:47,767 And using your exhale to send it up and back, Down Dog. 368 00:17:49,609 --> 00:17:51,809 Great, inhale in here. 369 00:17:51,809 --> 00:17:53,739 Exhale to empty it out. 370 00:17:54,756 --> 00:17:56,452 Inhale to look forward 371 00:17:56,452 --> 00:17:58,897 and exhale to make your way to the top. 372 00:17:58,897 --> 00:18:00,980 Inhale to lengthen. 373 00:18:00,980 --> 00:18:03,222 Nice, flat back position. 374 00:18:03,222 --> 00:18:06,052 And exhale to let it all go. 375 00:18:06,052 --> 00:18:07,920 Great, from here fingertips come to the mat. 376 00:18:07,920 --> 00:18:10,923 We're gonna walk the feet is wide as the yoga mat. 377 00:18:10,923 --> 00:18:11,891 And soft and easy, 378 00:18:11,891 --> 00:18:14,060 just drop your center down, down, down. 379 00:18:14,060 --> 00:18:17,342 Coming into nice yogic squat. 380 00:18:18,764 --> 00:18:21,834 Now activate your breath here. 381 00:18:21,834 --> 00:18:24,837 If the heels don't come down, no worries. 382 00:18:24,837 --> 00:18:26,149 Let's make this work for you. 383 00:18:26,149 --> 00:18:28,574 Breathe deep. Not gonna be here long. 384 00:18:28,574 --> 00:18:31,711 Keep the fingertips of the palms on the earth for stability or 385 00:18:31,711 --> 00:18:34,513 bring the palms together and use your elbows to press, 386 00:18:34,513 --> 00:18:37,116 actively press the legs out, the knees out, 387 00:18:37,116 --> 00:18:39,607 and then squeeze the legs into the elbows. 388 00:18:40,586 --> 00:18:44,190 Building that strength from within. 389 00:18:47,041 --> 00:18:51,206 This incredible awareness that runs up and down the spine. 390 00:18:51,206 --> 00:18:55,668 Where all the intrinsic muscles and everything start to work as 391 00:18:55,668 --> 00:19:00,306 one moving part, one complete self 392 00:19:00,306 --> 00:19:03,943 versus all these separate parts. Right? 393 00:19:03,943 --> 00:19:06,645 All these separate units. 394 00:19:06,645 --> 00:19:08,147 Take one more deep breath in here. 395 00:19:08,147 --> 00:19:09,174 You're doing great. 396 00:19:11,031 --> 00:19:14,420 And then exhale, release the hands or slide the fingertips 397 00:19:14,420 --> 00:19:16,155 behind you, wherever you are. 398 00:19:16,155 --> 00:19:19,191 And nice and slow, we're gonna come to our backs. 399 00:19:19,191 --> 00:19:20,826 Nice and slow. Nice and slow. 400 00:19:20,826 --> 00:19:24,130 If you want to engage the core to roll down nice and slow maybe 401 00:19:24,130 --> 00:19:27,666 that's something you keep on the agenda today. 402 00:19:27,666 --> 00:19:30,166 If not, if you're just like (hums negatively) 403 00:19:30,166 --> 00:19:32,036 then let it go. 404 00:19:34,340 --> 00:19:36,208 Go ahead and extend the legs out long 405 00:19:36,208 --> 00:19:39,178 when you get there and take a big stretch. 406 00:19:39,178 --> 00:19:40,379 Should feel really good. 407 00:19:40,379 --> 00:19:42,348 Inhale, reaching the arms up and overhead. 408 00:19:42,348 --> 00:19:45,684 Check in with your amazing body. 409 00:19:45,684 --> 00:19:48,387 Spread the fingertips. 410 00:19:48,387 --> 00:19:50,523 Inhale, lots of love in. 411 00:19:50,523 --> 00:19:51,590 Wiggle the toes. 412 00:19:51,590 --> 00:19:53,592 Exhale, lots of love out. 413 00:19:55,094 --> 00:19:58,536 So can we like hang on? (laughs) 414 00:19:58,536 --> 00:20:02,211 Can we keep paying attention to 415 00:20:02,211 --> 00:20:04,801 what's working and what's not? 416 00:20:05,771 --> 00:20:07,981 What feels good and what does not? 417 00:20:09,341 --> 00:20:13,013 Keep showing up so that we can 418 00:20:13,013 --> 00:20:16,182 provide ourself the ample time 419 00:20:16,182 --> 00:20:18,607 to simply pay attention and notice. 420 00:20:20,357 --> 00:20:23,255 Go ahead and flip the hands down if you haven't already. 421 00:20:23,255 --> 00:20:25,876 If there's any movement here, you want to take, 422 00:20:25,876 --> 00:20:29,495 a little gentle twist or hugging of the knees in, 423 00:20:29,495 --> 00:20:33,666 maybe a Happy Baby, maybe a shoulder stand or a Plow, 424 00:20:33,666 --> 00:20:35,381 go ahead and take it now. 425 00:20:37,108 --> 00:20:40,206 Otherwise, join me in a little bit of stillness here, 426 00:20:40,206 --> 00:20:42,919 relaxing the weight of the body into the earth. 427 00:20:47,613 --> 00:20:52,284 Often the first thing on the agenda to go 428 00:20:52,284 --> 00:20:53,853 is this time for yourself. 429 00:20:53,853 --> 00:20:55,019 The 430 00:20:56,541 --> 00:21:00,562 small but important moments you carve out for self care. 431 00:21:02,595 --> 00:21:05,698 It's through this journey, Home, and this commitment that we've 432 00:21:05,698 --> 00:21:10,302 made together that I really feel the importance. 433 00:21:10,302 --> 00:21:13,005 I'm reminded of just how beautiful and important it is 434 00:21:13,005 --> 00:21:16,275 for us to keep this appointment with ourself. 435 00:21:16,275 --> 00:21:17,717 Daily. 436 00:21:24,650 --> 00:21:27,165 When you're ready, inhale, bring the palms together 437 00:21:27,165 --> 00:21:29,861 and let's bring the thumbs right up to that third eye. 438 00:21:32,057 --> 00:21:35,315 We end this ritual by taking a deep breath in. 439 00:21:37,363 --> 00:21:40,466 And honoring that we both kept this appointment today. 440 00:21:44,458 --> 00:21:45,925 Let's whisper 441 00:21:47,595 --> 00:21:48,854 Namaste. 442 00:21:51,846 --> 00:21:56,442 (upbeat gentle music)