1
00:00:00,334 --> 00:00:01,168
- Hello, everyone.

2
00:00:01,168 --> 00:00:03,864
Welcome to Home, 
your 30-day yoga journey.

3
00:00:03,864 --> 00:00:06,832
It's Day 27.

4
00:00:08,438 --> 00:00:09,603
Integrate.

5
00:00:11,396 --> 00:00:13,850
Let's get started.

6
00:00:14,679 --> 00:00:19,516
(upbeat gentle music)

7
00:00:33,504 --> 00:00:35,135
Okie doke, my friends,

8
00:00:35,135 --> 00:00:38,600
let's begin in either a nice,

9
00:00:38,600 --> 00:00:40,224
comfortable seat of your choice

10
00:00:40,224 --> 00:00:44,011
or Extended Child's Pose.

11
00:00:44,011 --> 00:00:45,646
Come on down to the ground.

12
00:00:45,646 --> 00:00:50,117
Benji, you pick your number one
position to start in as well.

13
00:00:50,117 --> 00:00:55,088
And together we will begin.

14
00:00:56,680 --> 00:00:59,993
I love daily yoga practice
because it's just such a

15
00:00:59,993 --> 00:01:02,433
wonderful little ritual

16
00:01:04,383 --> 00:01:06,609
to begin again.

17
00:01:08,502 --> 00:01:11,519
So as you get settled in here,

18
00:01:12,990 --> 00:01:15,144
allow yourself

19
00:01:16,798 --> 00:01:19,512
to let go of the day thus far

20
00:01:23,166 --> 00:01:27,453
and politely put whatever you 
have to do after this practice

21
00:01:29,500 --> 00:01:30,924
politely put it on hold.

22
00:01:30,924 --> 00:01:32,926
Place it on the shelf.

23
00:01:40,033 --> 00:01:41,535
Then use this time.

24
00:01:42,913 --> 00:01:44,504
Really take it

25
00:01:52,860 --> 00:01:56,964
to integrate a 
little more awareness

26
00:01:59,587 --> 00:02:01,027
into your life.

27
00:02:02,416 --> 00:02:04,124
That's it, right?

28
00:02:06,375 --> 00:02:07,995
You don't have to do anything.

29
00:02:07,995 --> 00:02:10,499
You don't have to 
make anything happen.

30
00:02:13,333 --> 00:02:16,700
Just a willingness to 
integrate more awareness.

31
00:02:19,665 --> 00:02:23,510
And then, of course 
there's a ripple effect.

32
00:02:25,645 --> 00:02:28,849
But for now, just a 
willingness to begin again

33
00:02:28,849 --> 00:02:31,184
and integrate more awareness.

34
00:02:31,184 --> 00:02:35,522
As you're ready, gently 
begin to deepen the breath.

35
00:02:35,522 --> 00:02:38,925
Maybe you have 
already started this process.

36
00:02:43,774 --> 00:02:45,032
And then if you're seated,

37
00:02:45,032 --> 00:02:47,567
you might find a 
gentle sway back and forth.

38
00:02:47,567 --> 00:02:49,636
And if you're an 
Extended Child's Pose,

39
00:02:49,636 --> 00:02:52,005
you might begin to 
rock the forehead gently

40
00:02:52,005 --> 00:02:54,110
side to side on the mat.

41
00:03:00,814 --> 00:03:03,083
Today's session 
invites you to consider

42
00:03:03,083 --> 00:03:05,792
what it means to move well.

43
00:03:07,788 --> 00:03:09,990
Showing up on the 
mat regularly offering,

44
00:03:09,990 --> 00:03:14,288
of course, us this insanely
wonderful opportunity to

45
00:03:15,369 --> 00:03:19,066
learn about our bodies, 
integrate the breath

46
00:03:19,066 --> 00:03:21,643
and essentially move better.

47
00:03:24,838 --> 00:03:27,200
To become a good mover.

48
00:03:29,364 --> 00:03:30,881
To move well.

49
00:03:30,881 --> 00:03:32,612
Bring the head back 
to center stillness.

50
00:03:32,612 --> 00:03:36,101
Find stillness wherever you
are, take a deep breath in.

51
00:03:37,684 --> 00:03:39,853
And use your exhale 
to slowly open the eyes.

52
00:03:39,853 --> 00:03:42,543
We're gonna come up to 
a nice Tabletop Position.

53
00:03:47,928 --> 00:03:51,064
Then when you're ready, 
claw through the fingertips,

54
00:03:51,064 --> 00:03:53,433
curl the toes under, inhale in.

55
00:03:53,433 --> 00:03:55,999
Exhale, lift the knees 
and let them hover.

56
00:03:57,704 --> 00:04:01,208
Breathing deep, finding a 
little calm here as you draw

57
00:04:01,208 --> 00:04:03,677
the navel up towards the spine.

58
00:04:03,677 --> 00:04:06,680
Low back is long, 
so not dipping down.

59
00:04:06,680 --> 00:04:10,341
Long, long, long.
Low belly's drawing up and in.

60
00:04:10,341 --> 00:04:12,986
Gonna be here a little
longer today, you got it.

61
00:04:12,986 --> 00:04:14,821
For ten, what?

62
00:04:14,821 --> 00:04:16,356
Nine, breathe deep.

63
00:04:16,356 --> 00:04:19,526
Eight, seven, six,

64
00:04:19,526 --> 00:04:20,594
five, four, three,

65
00:04:20,594 --> 00:04:22,365
two, one.
Lower the knees down.

66
00:04:22,365 --> 00:04:25,400
Press into the tops of the feet.
Inhale, drop the belly.

67
00:04:27,234 --> 00:04:28,962
Exhale, round through the spine.

68
00:04:31,802 --> 00:04:34,107
Inhale, drop the belly.

69
00:04:35,465 --> 00:04:37,077
And exhale, round 
through the spine.

70
00:04:37,077 --> 00:04:40,614
Now take a couple rounds just on
your own and think of the body

71
00:04:40,614 --> 00:04:44,985
as one complete moving part
versus a bunch of units here.

72
00:04:44,985 --> 00:04:48,822
See if that changes the
quality of your movement here.

73
00:04:52,225 --> 00:04:55,621
Does for me.
It kind of slows me down.

74
00:05:00,567 --> 00:05:03,703
Excellent, then walk your 
hands all the way forward.

75
00:05:03,703 --> 00:05:05,472
Walk your knees back.

76
00:05:05,472 --> 00:05:07,374
Inhale in, peek 
at me if you need to.

77
00:05:07,374 --> 00:05:09,443
You're just 
going to slowly ease,

78
00:05:09,443 --> 00:05:11,231
ease, ease the hips down.

79
00:05:12,578 --> 00:05:13,956
Cobra.

80
00:05:15,448 --> 00:05:17,744
Inhale in here again.

81
00:05:17,744 --> 00:05:20,747
Exhale, lower all 
the way to the belly.

82
00:05:21,488 --> 00:05:22,935
Heart to earth.

83
00:05:22,935 --> 00:05:24,824
Alright, we're gonna 
bend the left knee.

84
00:05:24,824 --> 00:05:28,862
Send your left fingertips
behind to grab the left ankle.

85
00:05:28,862 --> 00:05:30,196
Inhale in here.

86
00:05:30,196 --> 00:05:32,651
Exhale, draw your left heel in.

87
00:05:33,900 --> 00:05:35,335
Release.

88
00:05:35,335 --> 00:05:38,001
Reach the right hand 
to grab the right ankle.

89
00:05:39,005 --> 00:05:40,140
Inhale in.

90
00:05:40,140 --> 00:05:43,706
Exhale, squeeze the 
right heel towards your bum.

91
00:05:44,778 --> 00:05:47,948
Release, palms come 
underneath the shoulders,

92
00:05:47,948 --> 00:05:50,750
inhale in, exhale, 
press back up to all fours.

93
00:05:50,750 --> 00:05:52,752
Tabletop Position.

94
00:05:54,788 --> 00:05:56,923
Good, curl the 
toes under once again.

95
00:05:56,923 --> 00:05:59,926
Here we go, 
Hovering Table, deep breath.

96
00:05:59,926 --> 00:06:03,363
Exhale, lift the knees,
let them hover.

97
00:06:03,363 --> 00:06:05,098
So imagine 
placing a little teacup

98
00:06:05,098 --> 00:06:08,134
on the back of the neck here.
So the neck is nice and long.

99
00:06:08,134 --> 00:06:09,469
We're pressing 
into the knuckles.

100
00:06:09,469 --> 00:06:11,271
Upper arm bones rotating out.

101
00:06:11,271 --> 00:06:14,017
We feel that low belly 
drawing up and in for ten,

102
00:06:14,017 --> 00:06:15,669
nine, eight, breathe deep.

103
00:06:15,669 --> 00:06:17,944
Seven, six, five,

104
00:06:17,944 --> 00:06:19,446
four, three, two

105
00:06:19,446 --> 00:06:21,681
and on the one, lower the knees.

106
00:06:21,681 --> 00:06:23,650
Awesome, walk the knees back.

107
00:06:23,650 --> 00:06:25,418
Walk the hands forward.

108
00:06:25,418 --> 00:06:28,121
Come on to the tops of 
the feet and nice and easy,

109
00:06:28,121 --> 00:06:29,889
ease your way back down.

110
00:06:29,889 --> 00:06:31,625
Hips to the earth, 
belly to the earth.

111
00:06:31,625 --> 00:06:33,393
We come to Cobra.

112
00:06:33,393 --> 00:06:35,228
Inhale.

113
00:06:35,228 --> 00:06:37,163
Soft and easy.

114
00:06:37,163 --> 00:06:40,367
Exhale, forehead to the mat.

115
00:06:40,367 --> 00:06:42,369
Great. From here, 
we're gonna walk the

116
00:06:42,369 --> 00:06:44,669
fingertips off 
the mat just a bit.

117
00:06:46,439 --> 00:06:49,009
And think about 
not just the shape

118
00:06:49,009 --> 00:06:50,477
but the sensation 
that you create

119
00:06:50,477 --> 00:06:52,312
as you move in 
and out of the shapes.

120
00:06:52,312 --> 00:06:54,581
So we're gonna move through 
a little King Cobra here,

121
00:06:54,581 --> 00:06:56,116
press into the tops of the feet.

122
00:06:56,116 --> 00:06:59,219
Inhale in, press into
the fingertips, rise up.

123
00:06:59,219 --> 00:07:02,413
Remember how you 
move matters here.

124
00:07:02,413 --> 00:07:04,955
And then exhale,

125
00:07:04,955 --> 00:07:08,327
soften forehead 
toward the earth.

126
00:07:09,362 --> 00:07:11,898
Inhale, we rise.

127
00:07:11,898 --> 00:07:13,834
Just play.

128
00:07:13,834 --> 00:07:15,769
And exhale, soften.

129
00:07:15,769 --> 00:07:18,238
And one more.
These can be really small, guys.

130
00:07:18,238 --> 00:07:20,240
Inhale, rise up.

131
00:07:21,808 --> 00:07:24,177
And soften.

132
00:07:24,177 --> 00:07:26,479
Draw the hands 
underneath the shoulders,

133
00:07:26,479 --> 00:07:27,914
curl the toes under.

134
00:07:27,914 --> 00:07:31,441
Your choice, inhale in, 
exhale, press up to all fours

135
00:07:31,441 --> 00:07:33,496
or now maybe Plank Pose.

136
00:07:34,707 --> 00:07:36,289
Good.

137
00:07:36,289 --> 00:07:38,358
When you're ready, send 
the hips up high and back,

138
00:07:38,358 --> 00:07:40,226
Downward Facing Dog.

139
00:07:40,226 --> 00:07:43,797
Take a couple breaths 
here to move your body.

140
00:07:45,976 --> 00:07:49,770
Bump the hips left to right.

141
00:07:52,038 --> 00:07:54,507
Press into the palms evenly.

142
00:07:57,210 --> 00:07:59,639
Shake the head loose.

143
00:08:00,814 --> 00:08:03,083
Then from center, 
navel draws in and up,

144
00:08:03,083 --> 00:08:04,551
anchor your left heel down

145
00:08:04,551 --> 00:08:07,854
and this is the cue to 
lift the right leg up high.

146
00:08:07,854 --> 00:08:10,690
Again, one moving part.
Bend your right knee.

147
00:08:10,690 --> 00:08:12,859
Stack your right 
hip over the left.

148
00:08:12,859 --> 00:08:14,527
Big breath in.

149
00:08:14,527 --> 00:08:18,698
Exhale, right knee to
right elbow, shift forward.

150
00:08:18,698 --> 00:08:20,967
Inhale, kick it up,
Three-Legged Dog.

151
00:08:20,967 --> 00:08:22,469
Level in the hips.

152
00:08:22,469 --> 00:08:24,838
Exhale, right 
knee to left elbow.

153
00:08:24,838 --> 00:08:26,639
Shift forward.

154
00:08:26,639 --> 00:08:28,575
Inhale, kick it up.

155
00:08:28,575 --> 00:08:31,077
Exhale, right through center,
squeeze and lift.

156
00:08:31,077 --> 00:08:33,513
Right knee all the 
way up to the heart space.

157
00:08:33,513 --> 00:08:36,116
And then Downward Facing Dog.

158
00:08:36,116 --> 00:08:38,051
Right away, inhale, 
left leg lifts up high.

159
00:08:38,051 --> 00:08:39,619
You got this.

160
00:08:39,619 --> 00:08:40,820
Exhale, bend the left knee,

161
00:08:40,820 --> 00:08:43,857
stack the left hip 
over the right.

162
00:08:43,857 --> 00:08:45,492
Beautiful.
Inhale in.

163
00:08:45,492 --> 00:08:46,926
Exhale, connect.

164
00:08:46,926 --> 00:08:50,096
Integrate center here as you
bring left knee all the way up

165
00:08:50,096 --> 00:08:51,898
and over to kiss the left elbow.

166
00:08:51,898 --> 00:08:53,600
Upper body's in Plank.

167
00:08:53,600 --> 00:08:55,435
Good, inhale, kick it up,
Three-Legged Dog.

168
00:08:55,435 --> 00:08:57,036
Hips are level.

169
00:08:57,036 --> 00:08:58,338
Exhale, cross it over.

170
00:08:58,338 --> 00:09:00,251
Left elbow kisses right knee.

171
00:09:01,307 --> 00:09:03,343
Good, inhale, claw 
through the fingertips,

172
00:09:03,343 --> 00:09:05,078
kick it back up.

173
00:09:05,078 --> 00:09:08,174
Exhale's right through center.
Squeeze and lift.

174
00:09:09,224 --> 00:09:11,618
Good, inhale, kick it up.

175
00:09:11,618 --> 00:09:13,703
Exhale, Downward Facing Dog.

176
00:09:13,703 --> 00:09:16,476
Stay here or 
slowly lower to the knees.

177
00:09:16,476 --> 00:09:19,733
Take a rest, Child's Pose.
We'll be here for three breaths.

178
00:09:19,733 --> 00:09:24,898
In and out, 
in and out, in and out.

179
00:09:24,898 --> 00:09:28,268
So you choose the 
resting posture here,

180
00:09:28,268 --> 00:09:31,615
either Downward Dog
or Child's Pose.

181
00:09:42,800 --> 00:09:45,118
And then if 
you're an Child's Pose,

182
00:09:45,118 --> 00:09:47,690
make your way to 
Downward Facing Dog.

183
00:09:51,057 --> 00:09:53,226
And then together 
we'll bend the knees,

184
00:09:53,226 --> 00:09:55,228
inhale to look forward and

185
00:09:55,228 --> 00:09:58,611
exhale to step or hop 
your way to the top.

186
00:09:59,899 --> 00:10:01,941
Take a second here 
to let everything go.

187
00:10:01,941 --> 00:10:03,950
Let go of any stress, tension.

188
00:10:10,003 --> 00:10:11,578
When you're ready,
bend the knees,

189
00:10:11,578 --> 00:10:14,914
tuck the chin and 
slowly roll it up.

190
00:10:18,838 --> 00:10:21,020
Tadasana, Mountain Pose.

191
00:10:21,020 --> 00:10:24,791
So many wonderful things to
practice integrating here.

192
00:10:24,791 --> 00:10:26,226
Go for it.

193
00:10:26,226 --> 00:10:28,228
Let's see what you come up with.

194
00:10:35,134 --> 00:10:36,236
Nice.

195
00:10:36,236 --> 00:10:37,834
Inhale, reach for the sky.

196
00:10:38,972 --> 00:10:42,375
Exhale, drop the shoulders down.

197
00:10:42,375 --> 00:10:44,744
Pressing into all four corners
of the feet we're gonna grab the

198
00:10:44,744 --> 00:10:47,680
left wrist with the right hand,
take it up over,

199
00:10:47,680 --> 00:10:49,703
side body stretch.

200
00:10:49,703 --> 00:10:51,551
Inhale back to center.

201
00:10:51,551 --> 00:10:53,177
Exhale to the left.

202
00:10:54,454 --> 00:10:56,256
Inhale back to center.

203
00:10:56,256 --> 00:10:57,957
Exhale, take it 
all the way down,

204
00:10:57,957 --> 00:10:59,317
Forward Fold.

205
00:11:00,360 --> 00:11:03,229
Inhale, lift it up halfway.

206
00:11:03,229 --> 00:11:05,164
Exhale, bend the knees.

207
00:11:05,164 --> 00:11:07,819
Plant the palms, step it back.

208
00:11:09,102 --> 00:11:11,905
Plank Pose or Half Plank.

209
00:11:11,905 --> 00:11:12,972
Inhale in here.

210
00:11:12,972 --> 00:11:14,874
Exhale, squeeze the 
elbows into the side body,

211
00:11:14,874 --> 00:11:16,609
lower down with control.

212
00:11:16,609 --> 00:11:18,545
All the way to the belly.

213
00:11:18,545 --> 00:11:19,846
Inhale, rise up.

214
00:11:19,846 --> 00:11:22,348
Cobra, your version.

215
00:11:22,348 --> 00:11:25,585
Exhale, make your way to 
Downward Dog from the midline.

216
00:11:25,585 --> 00:11:27,587
Move from middle.

217
00:11:29,055 --> 00:11:30,490
Good, hang on to your center.

218
00:11:30,490 --> 00:11:33,526
As you inhale, 
lift the right leg up high.

219
00:11:33,526 --> 00:11:36,296
Exhale, squeeze that right knee
all the way up and in and then

220
00:11:36,296 --> 00:11:38,932
step it up to a nice, low lunge.

221
00:11:38,932 --> 00:11:40,099
Here we go, high lunge.

222
00:11:40,099 --> 00:11:42,468
Inhale, reaching for the sky.

223
00:11:42,468 --> 00:11:44,037
Front knee stays bent.

224
00:11:44,037 --> 00:11:46,839
You can bend that back knee to
get your center underneath you.

225
00:11:46,839 --> 00:11:49,776
Squeeze the inner thighs 
to the midline for stability.

226
00:11:49,776 --> 00:11:51,010
Again, just a little reminder,

227
00:11:51,010 --> 00:11:52,645
we can always lower 
that back to the ground.

228
00:11:52,645 --> 00:11:53,863
We've been here before.

229
00:11:53,863 --> 00:11:55,548
The ground is there for us.

230
00:11:55,548 --> 00:11:58,751
Here we go.
Inhale to straighten both legs.

231
00:11:58,751 --> 00:12:01,494
Exhale, bend that front knee,
twist to the right.

232
00:12:02,506 --> 00:12:05,794
Inhale all the way back up,
straighten both legs.

233
00:12:05,794 --> 00:12:08,855
Exhale, open up, Warrior II.

234
00:12:09,862 --> 00:12:12,365
Good, inhale, 
straighten both legs.

235
00:12:12,365 --> 00:12:15,068
Reach the right fingertips back.

236
00:12:15,068 --> 00:12:18,037
Exhale, cartwheel 
all the way back down.

237
00:12:18,037 --> 00:12:21,441
We're gonna pivot, plant the
left palm and reach the right

238
00:12:21,441 --> 00:12:23,409
fingertips all the 
way up towards the sky

239
00:12:23,409 --> 00:12:24,844
for your big twist.

240
00:12:24,844 --> 00:12:26,412
Inhale in here.

241
00:12:26,412 --> 00:12:28,982
Exhale, right fingertips down.

242
00:12:28,982 --> 00:12:31,017
Here we go.
Step the right foot back.

243
00:12:31,017 --> 00:12:33,720
Belly to Cobra or 
Chaturanga to Upward Facing Dog.

244
00:12:33,720 --> 00:12:36,222
Moving with your breath.

245
00:12:36,222 --> 00:12:38,324
Mirroring the 
breath to the movement,

246
00:12:38,324 --> 00:12:39,425
the movement to the breath.

247
00:12:39,425 --> 00:12:41,794
I'll meet you in 
Downward Facing Dog.

248
00:12:42,852 --> 00:12:44,585
Inhale in here.

249
00:12:45,592 --> 00:12:47,280
And exhale to empty it out.

250
00:12:48,638 --> 00:12:50,603
Good, inhale lift 
the left leg up high.

251
00:12:50,603 --> 00:12:52,245
Claw through the fingertips.

252
00:12:52,245 --> 00:12:54,586
Exhale, shift it forward,
squeeze and lift.

253
00:12:55,425 --> 00:12:57,310
Step it up.

254
00:12:57,310 --> 00:13:00,597
Beautiful. Here we go,
high lunge, inhale, reach.

255
00:13:01,414 --> 00:13:03,192
Find your center here.

256
00:13:03,192 --> 00:13:05,024
Front knee bend 
here just to start.

257
00:13:07,387 --> 00:13:08,688
Beautiful.

258
00:13:08,688 --> 00:13:10,323
Notice how things have evolved.

259
00:13:10,323 --> 00:13:11,584
Keep integrating.

260
00:13:11,584 --> 00:13:13,459
Inhale, lifting up 
from the pelvic floor,

261
00:13:13,459 --> 00:13:15,261
we straighten both legs.
Reach for the sky.

262
00:13:15,261 --> 00:13:16,596
Back heel's lifted.

263
00:13:16,596 --> 00:13:18,131
Exhale, bend the front knee.

264
00:13:18,131 --> 00:13:19,806
Open twist to the left.

265
00:13:21,034 --> 00:13:24,137
Inhale, reach it back up,
straighten both legs.

266
00:13:24,137 --> 00:13:27,907
Lift the back heel and then
exhale dial it to your right.

267
00:13:27,907 --> 00:13:30,910
Open it out, Warrior II.

268
00:13:30,910 --> 00:13:32,311
Strong footing.

269
00:13:32,311 --> 00:13:34,514
Strong legs.

270
00:13:34,514 --> 00:13:36,683
Now inhale, reach it 
forward, straighten both legs.

271
00:13:36,683 --> 00:13:38,584
Reach it all 
the way up and back.

272
00:13:38,584 --> 00:13:40,540
Big stretch, big breath.

273
00:13:40,540 --> 00:13:42,255
Then exhale, 
bend that front knee.

274
00:13:42,255 --> 00:13:44,667
Cartwheel it all way down.
Take up space.

275
00:13:44,667 --> 00:13:46,025
Right hand 
comes to the earth

276
00:13:46,025 --> 00:13:47,827
and when you're ready, 
big twist.

277
00:13:47,827 --> 00:13:50,062
Left fingertips all 
the way up to the sky.

278
00:13:51,164 --> 00:13:54,634
Nice. Slowly bring it back 
down to frame the left foot.

279
00:13:54,634 --> 00:13:56,002
When you're ready,
plant the palms,

280
00:13:56,002 --> 00:13:58,538
step it back and 
move through a vinyasa.

281
00:13:58,538 --> 00:14:01,991
So move with intention that
can be straight to Downward Dog.

282
00:14:04,110 --> 00:14:06,730
Could be through a 
little Child's Pose.

283
00:14:11,918 --> 00:14:13,886
When you're back in 
Downward Facing Dog,

284
00:14:13,886 --> 00:14:16,823
take a deep breath in.

285
00:14:16,823 --> 00:14:18,591
And a Lion's Breath, tongue out.

286
00:14:18,591 --> 00:14:20,162
Let go of some heat.

287
00:14:21,450 --> 00:14:22,895
Good, bend the knees.

288
00:14:22,895 --> 00:14:24,497
Inhale to look forward.

289
00:14:24,497 --> 00:14:26,450
Exhale to step 
or hop to the top.

290
00:14:27,533 --> 00:14:28,935
Inhale, lift up.

291
00:14:28,935 --> 00:14:31,003
Nice flat back position,
your version.

292
00:14:31,003 --> 00:14:33,306
Try to find something 
new each time.

293
00:14:33,306 --> 00:14:36,008
Then exhale to soften and fold.

294
00:14:36,008 --> 00:14:38,511
Great, root to rise here,
inhale, reach for the sky.

295
00:14:38,511 --> 00:14:40,747
Big breath, big stretch.

296
00:14:40,747 --> 00:14:42,415
And then exhale, 
hands come together

297
00:14:42,415 --> 00:14:44,255
and right back 
down to the heart.

298
00:14:45,384 --> 00:14:48,755
Pause. Capture a bit of 
your own magic here, breathe.

299
00:14:48,755 --> 00:14:50,757
Notice.

300
00:14:55,628 --> 00:14:57,163
Awesome, soft bend in the knees.

301
00:14:57,163 --> 00:14:59,832
Inhale, reach for the sky.

302
00:14:59,832 --> 00:15:01,834
This time exhale, 
we're gonna slowly,

303
00:15:01,834 --> 00:15:05,638
slowly, slowly grab the
right wrist with the left hand.

304
00:15:05,638 --> 00:15:06,773
Soft bend in the knees.

305
00:15:06,773 --> 00:15:09,675
You're gonna bend your right
knee and you're going to trace

306
00:15:09,675 --> 00:15:12,078
your right toes 
all the way behind you,

307
00:15:12,078 --> 00:15:16,149
a small semicircle towards 
the left edge of your mat.

308
00:15:16,149 --> 00:15:17,817
Then stay grounded 
through your right toes.

309
00:15:17,817 --> 00:15:21,287
You can even ground to the right
heel as we find this side body

310
00:15:21,287 --> 00:15:24,056
stretch here on the right side.

311
00:15:25,124 --> 00:15:28,238
Big breath in.
Peek at me if you need to.

312
00:15:29,562 --> 00:15:31,798
Long breath out.

313
00:15:31,798 --> 00:15:34,300
Good, inhale to come 
all the way back to center.

314
00:15:34,300 --> 00:15:36,836
Fingertips reaching all the
way up and we'll switch it,

315
00:15:36,836 --> 00:15:37,870
take it to the other side.

316
00:15:37,870 --> 00:15:40,239
Right hand grabs the left wrist.

317
00:15:40,239 --> 00:15:43,242
We lift the left heel, 
soft bend in the knees,

318
00:15:43,242 --> 00:15:45,545
and then drawing a 
semicircle behind you,

319
00:15:45,545 --> 00:15:47,747
tracing your 
left toes in the sand.

320
00:15:47,747 --> 00:15:51,551
You can keep your right heel
lifted here or ground through,

321
00:15:51,551 --> 00:15:53,719
sorry, you can keep 
your left heel lifted here,

322
00:15:53,719 --> 00:15:56,328
or you can ground 
through your left foot.

323
00:15:58,391 --> 00:16:00,293
Inhale in.

324
00:16:00,293 --> 00:16:02,929
Exhale, relax your shoulders.

325
00:16:02,929 --> 00:16:05,765
Inhale to come back to center.

326
00:16:05,765 --> 00:16:07,733
And exhale to release the bind.

327
00:16:07,733 --> 00:16:10,069
Awesome. One more big breath 
in as you reach for the sky.

328
00:16:10,069 --> 00:16:12,772
Maybe you come up 
onto the toes here.

329
00:16:12,772 --> 00:16:15,474
What? And then exhale, 
cascade it all the way down,

330
00:16:15,474 --> 00:16:17,744
Forward Fold.
Let it go. Let it go.

331
00:16:17,744 --> 00:16:19,288
Cool, inhale, halfway lift here.

332
00:16:19,288 --> 00:16:22,348
Find length in the neck, tug the
shoulders away from the ears.

333
00:16:23,284 --> 00:16:25,717
Good, exhale, soften and bow.

334
00:16:25,717 --> 00:16:27,098
This time bend the knees,

335
00:16:27,098 --> 00:16:30,389
plant the palms step or 
maybe you hop it back today.

336
00:16:30,389 --> 00:16:32,558
Hopping it back to Plank.

337
00:16:32,558 --> 00:16:36,896
Lowering belly to Cobra 
or Chaturanga to Up Dog.

338
00:16:36,896 --> 00:16:39,098
Building strength mindfully.

339
00:16:39,098 --> 00:16:42,335
Make your way to 
Downward Facing Dog.

340
00:16:42,335 --> 00:16:43,724
You're doing great.

341
00:16:45,037 --> 00:16:47,029
Inhale, lift the 
right leg up high.

342
00:16:48,474 --> 00:16:49,709
Exhale, shift forward.

343
00:16:49,709 --> 00:16:51,510
Step it all the way up.

344
00:16:51,510 --> 00:16:54,393
Listen carefully. We're 
gonna pivot on the back foot.

345
00:16:54,393 --> 00:16:57,850
You're gonna take your
right hand to your right heel

346
00:16:57,850 --> 00:17:00,186
and we're gonna take the left
fingertips and cross 'em all the

347
00:17:00,186 --> 00:17:03,422
way across the body coming
into Triangle from the ground up

348
00:17:03,422 --> 00:17:05,157
today, from the ground up.

349
00:17:05,157 --> 00:17:07,631
Just check it out.
Back toes are turned in.

350
00:17:11,898 --> 00:17:14,000
We spiral the 
heart up towards the sky.

351
00:17:14,000 --> 00:17:17,770
You might take your left hand
to your right rib cage and just

352
00:17:17,770 --> 00:17:21,807
imagine smearing a little bit of
honey across the ribs here all

353
00:17:21,807 --> 00:17:23,609
the way opening up to the sky.

354
00:17:25,232 --> 00:17:26,523
Inhale in.

355
00:17:26,523 --> 00:17:29,124
Exhale, send your gaze down.

356
00:17:29,124 --> 00:17:30,983
Bring your left fingertips down.

357
00:17:30,983 --> 00:17:32,685
We're gonna move 
into a Pyramid posture

358
00:17:32,685 --> 00:17:34,600
by stepping the back foot up.

359
00:17:35,721 --> 00:17:37,757
Great, inhale in, 
stick with your breath.

360
00:17:37,757 --> 00:17:39,998
Remember, the 
breath always comes first.

361
00:17:41,460 --> 00:17:43,596
And then inhale 
in again, exhale,

362
00:17:43,596 --> 00:17:46,098
use that contraction 
navel to spine to

363
00:17:46,098 --> 00:17:49,302
maybe lift the left leg up,
standing splits again today.

364
00:17:49,302 --> 00:17:50,693
Just a test.
Just checking in.

365
00:17:50,693 --> 00:17:52,998
Not gonna be here long.

366
00:17:52,998 --> 00:17:54,495
Just checking in.

367
00:17:56,447 --> 00:17:58,311
You got it.

368
00:17:58,311 --> 00:17:59,845
Inhale in deeply.

369
00:17:59,845 --> 00:18:01,280
Exhale to let it all go.

370
00:18:01,280 --> 00:18:02,615
You're gonna kick 
the left foot back,

371
00:18:02,615 --> 00:18:05,611
come to a nice 
low lunge, regroup.

372
00:18:07,320 --> 00:18:09,522
Good, here we go.
Inhale to open the chest.

373
00:18:09,522 --> 00:18:14,133
Maybe the palms come up today, 
Anjuli Mudra, look forward.

374
00:18:14,133 --> 00:18:15,628
And exhale to plant.

375
00:18:15,628 --> 00:18:19,031
Go straight to Downward Dog here
or move through a little flow.

376
00:18:19,031 --> 00:18:20,382
You got it.

377
00:18:27,406 --> 00:18:30,276
In Downward Dog, here we go,
big cleansing breath.

378
00:18:30,276 --> 00:18:33,117
Take a nice inhale 
in through the nostrils.

379
00:18:34,344 --> 00:18:36,782
And exhale, stick your
tongue out, Lion's Breath.

380
00:18:38,952 --> 00:18:40,307
Hey, you never know, 
little Lion's Breath

381
00:18:40,307 --> 00:18:41,220
could change everything.

382
00:18:41,220 --> 00:18:43,723
Inhale, lift the 
left leg up high.

383
00:18:43,723 --> 00:18:46,158
Exhale, shift it forward,
strong and centered.

384
00:18:47,581 --> 00:18:49,261
Step it all the way up.

385
00:18:49,261 --> 00:18:51,630
Here we go. Pivoting on 
the back foot, from here,

386
00:18:51,630 --> 00:18:53,332
straighten the front leg.

387
00:18:53,332 --> 00:18:55,501
Take your time here, no rush.

388
00:18:55,501 --> 00:18:59,350
Left fingertips come 
around to the left heel.

389
00:18:59,350 --> 00:19:02,642
And once you feel like you have
your foundation right fingertips

390
00:19:02,642 --> 00:19:06,512
trace across the left arm,
across the chest and all the way

391
00:19:06,512 --> 00:19:09,415
up towards the sky,
Triangle Pose.

392
00:19:09,415 --> 00:19:10,750
Take the right 
hand of the low ribs,

393
00:19:10,750 --> 00:19:13,412
if you liked that on the 
right side let's do it here.

394
00:19:13,412 --> 00:19:14,787
Smearing this honey from the

395
00:19:14,787 --> 00:19:17,390
bottom rib all 
the way to the top.

396
00:19:17,390 --> 00:19:19,681
Opening your heart 
up towards the sky.

397
00:19:20,860 --> 00:19:23,029
Strong legs.

398
00:19:23,029 --> 00:19:24,263
Inhale in.

399
00:19:24,263 --> 00:19:26,682
Exhale, send your gaze down.

400
00:19:26,682 --> 00:19:28,334
Slowly, right 
fingertips will come down.

401
00:19:28,334 --> 00:19:29,969
We're gonna move 
through that Pyramid posture,

402
00:19:29,969 --> 00:19:32,801
so step your right 
foot in just a bit.

403
00:19:34,673 --> 00:19:36,475
Breathe deep.
Stay focused.

404
00:19:36,475 --> 00:19:38,310
You have the tools.

405
00:19:38,310 --> 00:19:40,212
It's challenging for a reason.

406
00:19:40,212 --> 00:19:41,881
Stay connected.

407
00:19:41,881 --> 00:19:42,941
Here we go.

408
00:19:42,941 --> 00:19:45,384
Lifting up maybe 
just the right heel.

409
00:19:45,384 --> 00:19:47,653
Maybe the big toe 
stays on the ground.

410
00:19:47,653 --> 00:19:50,690
Maybe the right leg 
begins to come all the way up.

411
00:19:50,690 --> 00:19:54,660
Maybe right toes dialing down.

412
00:19:54,660 --> 00:19:57,897
So you can think about lifting
from your right inner thigh.

413
00:19:59,231 --> 00:20:00,199
Just playing here.

414
00:20:00,199 --> 00:20:02,601
Checking in day by day.

415
00:20:02,601 --> 00:20:06,262
Small loving 
integration each day

416
00:20:06,262 --> 00:20:08,554
to make big, big change.

417
00:20:10,209 --> 00:20:11,010
Inhale in.

418
00:20:11,010 --> 00:20:14,152
Wherever you are, exhale, 
kick that right foot back.

419
00:20:15,448 --> 00:20:17,806
Regroup, find 
your nice low lunge.

420
00:20:18,851 --> 00:20:20,753
And here we go, 
inhale, get light.

421
00:20:20,753 --> 00:20:24,790
Palms maybe come together here
as you look forward, lift up.

422
00:20:24,790 --> 00:20:26,025
And exhale to release.

423
00:20:26,025 --> 00:20:28,761
Last call for vinyasa.
Take it or leave it.

424
00:20:28,761 --> 00:20:32,647
Step it back, belly to Cobra,
Chaturanga to Upward Facing Dog.

425
00:20:33,933 --> 00:20:35,668
One final Downward Dog.

426
00:20:35,668 --> 00:20:39,449
When you get there, 
inhale lots of love in.

427
00:20:40,539 --> 00:20:42,641
Exhale, Lion's Breath,
tongue out.

428
00:20:45,704 --> 00:20:48,545
(laughs) Benji was

429
00:20:49,771 --> 00:20:51,283
stirred by that Lion's Breath.

430
00:20:51,283 --> 00:20:53,768
Slow descent of 
the knees to the earth.

431
00:20:55,855 --> 00:20:59,191
Then gently 
walk your knees back.

432
00:20:59,191 --> 00:21:02,128
Slowly walk your hands forward
and you can find a little sway

433
00:21:02,128 --> 00:21:05,931
in the hips here as you slowly
lower the hips to the earth.

434
00:21:05,931 --> 00:21:08,601
We're gonna come into a 
Cobra once again, nice and easy.

435
00:21:08,601 --> 00:21:10,936
Bend your elbows.
You got this.

436
00:21:10,936 --> 00:21:13,439
Find soft sway.

437
00:21:17,391 --> 00:21:20,549
And then slowly 
releasing forehead to the earth.

438
00:21:20,549 --> 00:21:23,015
Okay, reach the 
fingertips forward.

439
00:21:23,015 --> 00:21:24,870
Both hands (chuckles).

440
00:21:24,870 --> 00:21:27,019
And we're gonna 
have a little fun here.

441
00:21:27,019 --> 00:21:29,121
We're gonna zip the legs up.

442
00:21:29,121 --> 00:21:32,791
So walk inner thighs together,
and then you choose,

443
00:21:32,791 --> 00:21:34,273
left or right side, 
but you're gonna do

444
00:21:34,273 --> 00:21:36,128
like a little 
Martha Graham move here.

445
00:21:36,128 --> 00:21:39,532
You're just gonna turn to one
side and then you're going to

446
00:21:39,532 --> 00:21:41,734
keep turning over to 
come on to your back.

447
00:21:41,734 --> 00:21:44,592
And you're gonna have to
recenter yourself on the mat.

448
00:21:48,440 --> 00:21:50,843
And then just use the sound
of my voice to guide you here.

449
00:21:50,843 --> 00:21:52,378
Once you're 
centered on the mat,

450
00:21:52,378 --> 00:21:54,489
hug your knees 
up into the chest.

451
00:21:55,748 --> 00:21:57,917
Give yourself a nice big hug.

452
00:21:57,917 --> 00:22:00,386
Feel that low back get long.

453
00:22:00,386 --> 00:22:01,720
You can close your eyes here.

454
00:22:01,720 --> 00:22:05,958
Claw, not claw, 
crawl your shoulder blades

455
00:22:05,958 --> 00:22:07,293
in together and down again.

456
00:22:07,293 --> 00:22:09,622
I love that image of a bear

457
00:22:09,622 --> 00:22:13,553
massaging its back on a tree.

458
00:22:15,701 --> 00:22:18,404
Then hold onto your right knee,
send your left leg out but let

459
00:22:18,404 --> 00:22:21,473
your left heel hover just above
the earth and feel your center

460
00:22:21,473 --> 00:22:24,474
turn on, that integration.

461
00:22:24,474 --> 00:22:29,648
That little fire in the belly,
that connection.

462
00:22:30,555 --> 00:22:32,418
And then just switch left,
knee comes in,

463
00:22:32,418 --> 00:22:35,187
right leg goes out 
and right heel hovers.

464
00:22:35,187 --> 00:22:36,475
Feel it.

465
00:22:38,085 --> 00:22:39,644
And then switch.

466
00:22:41,327 --> 00:22:42,828
And then switch.

467
00:22:44,742 --> 00:22:46,832
And then switch.

468
00:22:46,832 --> 00:22:48,978
Last time, switch.

469
00:22:51,203 --> 00:22:53,806
Good, extend both legs out.

470
00:22:53,806 --> 00:22:56,809
You can tick-tock the 
toes in and out a little bit.

471
00:22:56,809 --> 00:22:59,445
Shake it out through the legs.

472
00:22:59,445 --> 00:23:02,954
Claw the shoulder blades down,
excuse me, Benji.

473
00:23:02,954 --> 00:23:05,277
And let your hands rest gently

474
00:23:05,277 --> 00:23:09,455
at your sides 
or you can hold your

475
00:23:09,455 --> 00:23:12,708
dog's hand if he lets you.

476
00:23:15,694 --> 00:23:18,897
Alright, you can 
close your eyes here.

477
00:23:18,897 --> 00:23:21,773
We're gonna just take a
moment here to find stillness.

478
00:23:21,773 --> 00:23:24,770
Let the nutrients of our
practice really integrate,

479
00:23:24,770 --> 00:23:25,996
settle in

480
00:23:27,072 --> 00:23:28,591
the body.

481
00:23:28,591 --> 00:23:31,577
Not the body but 
your body, my body,

482
00:23:31,577 --> 00:23:33,895
our bodies are so magnificent.

483
00:23:36,315 --> 00:23:38,317
So just allowing.

484
00:23:40,819 --> 00:23:43,822
Even if it's just for a
moment, a bit of stillness for

485
00:23:43,822 --> 00:23:45,824
everything to come together.

486
00:23:47,693 --> 00:23:49,295
Do its thing.

487
00:23:49,295 --> 00:23:51,297
Take a deep breath in.

488
00:23:52,631 --> 00:23:55,501
Use this exhale to relax the
weight of your body completely

489
00:23:55,501 --> 00:23:57,503
and fully into the earth.

490
00:24:07,780 --> 00:24:09,748
Let your breath 
be soft and easy.

491
00:24:28,770 --> 00:24:33,214
And then, as you're willing
just welcome a bit of gratitude

492
00:24:37,409 --> 00:24:39,476
for this practice

493
00:24:40,292 --> 00:24:42,981
and your willingness 
to show up and

494
00:24:42,981 --> 00:24:46,852
integrate, connect.

495
00:24:46,852 --> 00:24:49,133
Draw a line between

496
00:24:50,111 --> 00:24:52,624
the mind,

497
00:24:52,624 --> 00:24:54,978
the body

498
00:24:54,978 --> 00:24:57,256
and your heart.

499
00:24:59,531 --> 00:25:01,673
For me, 
it's about telling a story.

500
00:25:04,347 --> 00:25:07,878
And those are the 
characters so we show up

501
00:25:09,512 --> 00:25:12,257
and write each 
chapter or each page

502
00:25:12,257 --> 00:25:14,613
or each sentence 
each day by integrating

503
00:25:14,613 --> 00:25:16,615
those three things.

504
00:25:24,690 --> 00:25:25,891
Mind, body, heart.

505
00:25:25,891 --> 00:25:28,527
You can also think of 
it as mind, body and breath.

506
00:25:28,527 --> 00:25:32,189
Maybe that's more 
practical tool for you.

507
00:25:36,502 --> 00:25:39,106
As you're ready, slowly 
bring the palms together.

508
00:25:41,340 --> 00:25:45,901
Thumbs up to third eye 
and we'll seal this practice

509
00:25:45,901 --> 00:25:49,454
with one final 
breath in together, inhale.

510
00:25:50,649 --> 00:25:51,884
Great job today, everyone.

511
00:25:51,884 --> 00:25:53,867
Exhale (sighs).

512
00:25:53,867 --> 00:25:55,182
And whisper

513
00:25:55,182 --> 00:25:56,688
Namaste.

514
00:25:56,688 --> 00:25:58,540
Look forward to 
seeing you tomorrow.

515
00:25:59,628 --> 00:26:02,930
(upbeat gentle music)