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- Hi, everyone.

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Welcome to Home, 
your 30-day yoga journey.

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It's Day 29. Intuit.

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I'm into it.
Are you into it?

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Let's get started.

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(upbeat gentle music)

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Alrighty, my friend, welcome.

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Today we're gonna 
begin in one of three shapes,

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I'll let you choose.

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Lying down flat on your back.

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Seated, 
cross-legged or kneeling.

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So kneeling, 
sitting or lying down.

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And that's how we're going
to start our intuit practice.

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Kind of right away connecting
brain and body and remembering

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in particular with the home
yoga practice that there is this

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beautiful, beautiful 
relationship that you have with

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yourself in making
decisions on the mat, right?

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I think that we always have that
beautiful relationship going

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but particularly 
with at-home yoga,

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it's kind of magnified in
the most beautiful way.

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So, that said, take it away.

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Sitting, kneeling or lying down.

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And if you feel indecisive,
just notice that.

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That's what it's all about.

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When you come 
into your position,

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the one that you have chosen,

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go ahead and allow your gaze to

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soften or your eyes to close.

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And together here Day 29,
my lucky number,

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we celebrate this 
relationship to self.

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This opportunity to listen.

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Listen to that 
inner voice, right?

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That higher self.

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You might even think of 
it as your inner teacher.

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I'm so honored 
to be here with you.

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I'm honored to 
guide the practice.

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But today, 
a loving invitation to really

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hug up to that inner voice.

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And practice

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listening

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to that inner teacher.

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As my friend Kim and I say,

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"Listen to your guts,"

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and get in the habit of 
having a relationship,

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right, to intuition.

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If you have not already, begin
to gently deepen your breath.

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Honoring the breath 
as this power tool for

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getting close to 
that inner voice,

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getting closer to home.

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(chuckles) Riding 
the breath is like

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taking the taxi home.

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Taxi!

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Take a deep breath in.

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Wherever you are 
exhale out through the mouth.

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Inhale in.

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And out through the mouth.

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And one more, 
big full breath in.

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Sigh it out.
(sighs)

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And if you're lying down,
begin to make your way back up.

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If you're seated, 
let's come forward.

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We're all gonna make our 
way to a nice Tabletop Position

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where right away 
I want you to find a

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little spinal flexion 
but you do you.

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So listen to your body.

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Maybe you work with 
the structure of Cat-Cow.

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Maybe right away you start to

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find a little freedom 
within the form.

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(floor creaks)

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Creaky old floor comin' out to

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play just like 
the good ol' days.

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Listen to the 
sound of your breath.

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And if your body or your
energy is like saying get funky,

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then get funky.

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Move the hips in 
some big circles.

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If your heart's feeling heavy,
maybe you come to

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Extended Child's Pose 
here for a couple of breaths.

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Any stagnant energy,
super tired,

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not so sure you can make 
it through this practice

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maybe you do big circles.

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Finding your spinal flexion
as you create big circles.

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Maybe the abdominals are sore so

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you come all the 
way through to a Cobra.

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Maybe the wrists needs some love
so you take a second here amidst

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moving the spine and check in
with the forearms, the wrists.

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So dabbling in a 
bit of freestyle,

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but I'm I'm very careful 
with that word because

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there is a mindfulness

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and you have 
this incredible vocabulary,

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this tool belt so far that we've
created together to work with.

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So freestyle is fine.

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Maybe it's not a free for all.

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Okay, take a 
couple more breaths.

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Keep exploring here.

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Don't decide where it ends.

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And then in your own time,

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make your way 
to Downward Facing Dog.

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And when you get there,
same thing.

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Don't decide where it ends.

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Embody it.

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Listen.

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Pay attention, respond.

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And then we'll 
do the same thing,

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we'll bend the knees 
and in your own time,

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make your way to the top,

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but really feel your 
way through this transition.

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Then we'll meet in a Forward
Fold at the top of the mat.

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Now bend your knees, so much
so that your belly comes to the

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tops of the thighs or 
toward the tops of the thighs.

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Then take your 
fingertips to the earth.

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You're gonna 
bring your right fingertips

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right below your face.

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Take the left hand 
to the low back

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and then pull your 
left hip crease up

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as you straighten
through the left leg

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but keep the right knee bent.

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Big breath in.

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Long breath out.

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Bend your left knee.

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Left hand replaces the right
fingertips or palm on the earth.

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Right hand comes to 
the low back sacrum.

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And then here we go, 
pulling the right hip crease up,

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straightening 
through the right leg,

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spiraling your 
heart towards the right.

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Keep the shoulders relaxed.

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Left knee is bent.
Right leg is straight.

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Good, then slowly release.

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Soft bend in both knees 
as you tuck the chin

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and enjoy this move, 
this transition.

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Really listen, listen, listen,

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as you roll up, 
stacking through the spine.

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Mountain Pose, Tadasana.

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Take a deep breath in here,
stand up nice and tall.

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As you exhale, of course,

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use that breath out 
to relax the shoulders.

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And then here's the deal,
take whatever you need here.

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Soft, easy movement in the head,
the neck, the shoulders.

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Feel free to 
fix your pantaloons,

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move your shirt around but
let's try to get in the habit of

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taking what we need

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and then leaving behind 
what we don't need.

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So we're really getting in the
habit of taking only what we

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need and not more 
than what we need.

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Metaphor for life.

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Okay.

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So we may not need all
these fidgety moments each time

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we come to Mountain.

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And if you do need it, take it.

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That's my teaching style.
(laughs) Okay. I love you.

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Here you go, inhale,
reach for the sky.

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Exhale, listen carefully.

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Interlace the fingertips,
keep the thumbs extended.

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You're gonna bring the hands,
thumbs extended behind the head.

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Elbows nice and wide.

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So you have your 
neck hammock here,

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your little neck cradle.

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Good, then inhale 
to lift the sternum,

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ground through all 
four corners of the feet.

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Elbows draw back.

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Exhale, you're gonna 
drop your right elbow down,

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take your left 
elbow up towards the sky.

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Put some weight in your heels.

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Then inhale,
come all the way up, look up.

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Exhale, left elbow down,
right elbow to the sky.

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Dig into the heels.

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Good. Inhale all the way up.

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Exhale, release the fingertips.

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Interlace them behind your back.

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Open up through the chest.

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Inhale to look up.

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Exhale, to bend the knees,
send it forward.

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Keep the bind, 
fingertips interlaced.

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Now shake the
head a little here, yes.

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Nod yes and no.

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And then bend the elbows,
release the fingertips.

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Fingertips float 
down towards the earth,

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and when you're ready 
on your next inhale,

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lift and lengthen, 
nice flat back position.

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Good, slow and steady,
Forward Fold.

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Root to rise here.

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Inhale, spread the fingertips,
reach towards the sky.

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And exhale floate it all the
way back down, Forward Fold.

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Big inhale lifts you up 
halfway, your version here.

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And exhale to soften and bow.

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Right foot goes back,
just the right foot.

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Inhale, sweep the arms up
and overhead, big stretch.

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Exhale, float 
the fingertips down.

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Pull the left hip crease back.

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Flex your left 
toes towards your face.

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Big stretch here, 
bend your left knee.

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Awesome, roll 
through that left foot.

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Inhale to look forward.

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Exhale to plant the palms,
lift the back knee.

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Send the left 
fingertips up high.

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Big twist here, 
back knee lifted.

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And then slowly float 
the left hand back down.

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Awesome, plant the palms,
step the left toes back.

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Slowly lower to your belly.

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Inhale for Cobra.

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And exhale to release.

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Forehead comes down 
slowly to the earth.

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Gorgeous, curl the toes under,
press up to Plank or all fours.

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Take a deep breath in.

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Use your exhale to lift 
your hips up high and back,

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Downward Facing Dog.

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Inhale in here.

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Exhale to empty, 
empty, empty it out.

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Now bend the knees.

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Inhale to look forward.

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Exhale to step 
or hop to the top.

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Inhale, lifts you up halfway.

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Find length in the neck.

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And exhale to 
soften and fold back in.

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Bend your knees this time, step
the left foot all the way back.

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Lower the left 
knee to the earth.

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Big inhale, 
move with your breath.

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Reach the fingertips 
forward, up and back.

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Big inhale here.

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So big stretch and then exhale,
float the fingertips back down.

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Pull the right hip crease back,

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flex your right toes 
towards your face.

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Keep this right knee bent.

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Big stretch here.
Keep the shoulders relaxed.

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Inhale in.

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Exhale, rolling 
through the right foot.

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Lift the back knee, 
left hand comes to the earth.

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Big inhale, right fingertips
reach up towards the sky,

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big twist.

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And exhale to 
float the right fingertips

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back down to the earth.

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Great, plant the palms, 
step the right toes back,

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strong and steady 
you are. (laughs)

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Inhale to 
look forward, shift forward.

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Exhale all the way to the belly.

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Can also do Chaturanga here.

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Inhale, Cobra or Up Dog.

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And exhale to 
Downward Facing Dog.

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Take your time getting there.
No rush.

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Alright, anchor 
through the left heel,

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inhale, lift the 
right leg up high.

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Exhale, shift forward,
step forward.

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Pivot on the back foot,

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back to the 
lost Warrior, Warrior I.

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So back foot is down,
front knee is bent.

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We reach up towards the sky, 
palms facing one another.

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Lengthen tailbone down, 
draw your navel in and up.

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Inhale in.

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Exhale, open, Warrior II.

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Alright, keep 
the front knee bent.

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Here we go, Peaceful Warrior.

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Right fingertips reach 
all the way up and back.

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Big breath in here.

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And then on the exhale, 
straighten the front leg,

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tip it forward, 
send your hips back,

254
00:13:55,568 --> 00:13:56,903
Triangle Pose.

255
00:13:56,903 --> 00:13:59,972
Feel free to bring your left
hand to left waistline here.

256
00:13:59,972 --> 00:14:02,975
Keep your gaze straight down.

257
00:14:02,975 --> 00:14:04,577
Or begin to 
spiral your heart up,

258
00:14:04,577 --> 00:14:07,804
maybe taking left fingertips
all the way up towards the sky.

259
00:14:07,804 --> 00:14:09,449
Lengthening through 
the crown of the head.

260
00:14:09,449 --> 00:14:11,984
You got this.
Hug those low ribs in.

261
00:14:11,984 --> 00:14:13,052
Strong and steady.

262
00:14:13,052 --> 00:14:16,122
Stay focused. 
Inhale in.

263
00:14:16,122 --> 00:14:20,393
On your exhale, 
let's slowly begin to look down.

264
00:14:20,393 --> 00:14:23,162
Bring the left fingertips
down to frame the right foot.

265
00:14:23,162 --> 00:14:26,199
Bend your right knee and we're
gonna use soft bend in the knee

266
00:14:26,199 --> 00:14:29,836
joint to step that 
back foot up, Pyramid Pose.

267
00:14:29,836 --> 00:14:32,723
We got this. Keep pulling 
the right hip crease up.

268
00:14:33,873 --> 00:14:36,927
Alright, now slowly walk 
your right fingertips forward

269
00:14:36,927 --> 00:14:39,545
about six inches in front 
of your right pinky toe.

270
00:14:40,855 --> 00:14:42,815
Then we're gonna 
lift up off the left heel

271
00:14:42,815 --> 00:14:45,031
as if we were coming 
into standing splits.

272
00:14:45,031 --> 00:14:47,887
But today we're gonna keep 
a soft bend in the right knee.

273
00:14:47,887 --> 00:14:50,556
We're gonna inhale in, 
find center as you exhale.

274
00:14:50,556 --> 00:14:53,459
So find that contraction and
we're gonna start to stack the

275
00:14:53,459 --> 00:14:57,134
left hip over the 
right here for Half Moon.

276
00:14:58,164 --> 00:15:01,456
You can use both 
fingertips on the earth

277
00:15:01,456 --> 00:15:05,404
or we'll bring the 
left hand to the left waistline.

278
00:15:05,404 --> 00:15:08,975
Alright, stay active 
in the left toes.

279
00:15:08,975 --> 00:15:12,451
Imagine pressing your left
foot into an imaginary wall.

280
00:15:14,013 --> 00:15:15,985
Beautiful, then stay here.

281
00:15:15,985 --> 00:15:18,451
Or maybe you begin 
to open left fingertips

282
00:15:18,451 --> 00:15:20,653
all the way up towards the sky.

283
00:15:20,653 --> 00:15:24,657
Maybe right fingertips
begin to hover above the earth.

284
00:15:24,657 --> 00:15:26,993
Keep the left 
inner thigh engaged.

285
00:15:26,993 --> 00:15:30,196
Maybe you work to spiral 
your heart up towards the sky

286
00:15:30,196 --> 00:15:32,999
taking your gaze straight out

287
00:15:32,999 --> 00:15:35,373
or eventually all the 
way up towards the sky.

288
00:15:37,236 --> 00:15:39,605
Half Moon.
Inhale in.

289
00:15:39,605 --> 00:15:43,176
Exhale, slow and steady, you're
gonna bring it all the way back

290
00:15:43,176 --> 00:15:45,926
into a Forward Fold 
at the top of your mat.

291
00:15:46,779 --> 00:15:49,010
Then inhale, halfway lift.

292
00:15:50,183 --> 00:15:51,978
And exhale to let it all go.

293
00:15:53,119 --> 00:15:54,296
Beautiful.
Bend the knees,

294
00:15:54,296 --> 00:15:56,689
plant the palms, 
step the right foot back,

295
00:15:56,689 --> 00:15:58,024
step the left foot back.

296
00:15:58,024 --> 00:15:59,492
Plank Pose.

297
00:15:59,492 --> 00:16:01,694
Inhale to look forward,
shift forward.

298
00:16:01,694 --> 00:16:05,331
Exhale, belly to Cobra or
Chaturanga to Upward Facing Dog.

299
00:16:05,331 --> 00:16:07,867
Use an inhale 
to open your heart.

300
00:16:07,867 --> 00:16:11,909
And use an exhale to 
travel back Downward Facing Dog.

301
00:16:13,673 --> 00:16:15,842
Anchor the right heel.

302
00:16:15,842 --> 00:16:18,444
Inhale, lift the 
left leg up high.

303
00:16:18,444 --> 00:16:20,379
Exhale, take it 
all the way forward,

304
00:16:20,379 --> 00:16:22,248
nice and steady.

305
00:16:22,248 --> 00:16:25,574
Pivot on the back foot.
Find your footing first.

306
00:16:25,574 --> 00:16:28,507
And when you're ready, 
rise up strong Warrior I.

307
00:16:30,053 --> 00:16:32,191
Inhale to reach high.

308
00:16:32,191 --> 00:16:34,026
Exhale to drop 
the shoulders down.

309
00:16:35,506 --> 00:16:37,463
Inhale in again.

310
00:16:37,463 --> 00:16:39,899
Exhale, open up 
to the right, Warrior II.

311
00:16:39,899 --> 00:16:41,901
Strong legs.

312
00:16:45,805 --> 00:16:46,806
Beautiful, when you're ready,

313
00:16:46,806 --> 00:16:48,908
keep that front knee bent, 
here we go.

314
00:16:48,908 --> 00:16:50,877
Left fingertips reach 
all the way up and back.

315
00:16:50,877 --> 00:16:53,479
Take a deep breath in here,
Peaceful Warrior.

316
00:16:54,413 --> 00:16:56,582
Beautiful, then 
straighten the front leg,

317
00:16:56,582 --> 00:17:00,753
bump the hips back and we begin
to tilt forward into Triangle.

318
00:17:00,753 --> 00:17:01,787
Nice and slow.

319
00:17:01,787 --> 00:17:04,423
Right hand can come 
to the waistline here.

320
00:17:04,423 --> 00:17:07,226
Back toes are turned in.

321
00:17:07,226 --> 00:17:10,529
Beautiful, maybe we open our
gaze straight out or all the way

322
00:17:10,529 --> 00:17:13,633
up towards the sky, reaching
the right fingertips up high.

323
00:17:15,204 --> 00:17:16,762
Breathe deep.

324
00:17:17,570 --> 00:17:19,538
Hug the low ribs in.

325
00:17:19,538 --> 00:17:21,914
Keep the right 
inner thigh engaged.

326
00:17:24,410 --> 00:17:27,346
Good, then slowly bring 
your gaze straight down.

327
00:17:27,346 --> 00:17:29,081
Allow your right 
fingertips to come down to

328
00:17:29,081 --> 00:17:31,760
frame that front foot, 
bend both knees

329
00:17:31,760 --> 00:17:34,921
and we'll step the 
back foot up, Pyramid Posture.

330
00:17:34,921 --> 00:17:36,389
Now use this moment to actively

331
00:17:36,389 --> 00:17:39,317
pull the left hip 
crease up and back.

332
00:17:39,317 --> 00:17:41,894
Then we'll shift forward.
Fingertips are gonna come about

333
00:17:41,894 --> 00:17:44,330
six inches in front 
of the left pinky toe.

334
00:17:44,330 --> 00:17:45,818
We'll lift the right heel.

335
00:17:46,743 --> 00:17:48,601
And we'll play here, inhaling in.

336
00:17:48,601 --> 00:17:50,803
Exhale, use that 
contraction, that (shushes),

337
00:17:50,803 --> 00:17:55,641
that connection to slowly,
almost like a lever,

338
00:17:55,641 --> 00:18:00,546
navel draws in and their 
right leg begins to lift up.

339
00:18:00,546 --> 00:18:02,548
Great, dial the 
right toes in just a bit.

340
00:18:02,548 --> 00:18:06,319
Press your foot 
into an imaginary wall.

341
00:18:06,319 --> 00:18:07,720
Inner thighs are engaged here.

342
00:18:07,720 --> 00:18:09,916
Maybe the right hand 
comes to the waistline.

343
00:18:11,490 --> 00:18:15,828
All those beautiful halfway
lifts coming into play here.

344
00:18:15,828 --> 00:18:18,764
Keeping the neck nice and long.

345
00:18:18,764 --> 00:18:22,668
Lots of awareness 
from crown to tail.

346
00:18:22,668 --> 00:18:24,496
Beautiful.
Find that center connection,

347
00:18:24,496 --> 00:18:25,871
that core connection to maybe

348
00:18:25,871 --> 00:18:27,930
reach the right 
arm up and overhead.

349
00:18:27,930 --> 00:18:30,142
And even more so, maybe one day

350
00:18:30,142 --> 00:18:32,411
to lift the left fingertips
off the ground.

351
00:18:32,411 --> 00:18:35,381
Ardha Chandrasana, Half Moon.

352
00:18:35,381 --> 00:18:37,617
Breathe deep wherever you are.

353
00:18:40,419 --> 00:18:42,989
Use an inhale to lift 
your heart just a bit.

354
00:18:44,067 --> 00:18:47,558
And then use an 
exhale to soften everything

355
00:18:47,558 --> 00:18:50,469
back up to the top 
of your mat, Forward Fold.

356
00:18:52,420 --> 00:18:55,072
Inhale to lift you up halfway.

357
00:18:56,202 --> 00:18:57,973
Exhale to rinse it out.

358
00:18:59,503 --> 00:19:01,140
Beautiful, root to rise here.

359
00:19:01,140 --> 00:19:03,131
Inhale, reach for the sky.

360
00:19:04,408 --> 00:19:06,812
And exhale hands to heart.

361
00:19:06,812 --> 00:19:08,681
Namaste.
Just take a second here.

362
00:19:08,681 --> 00:19:10,584
Capture your own magic.

363
00:19:11,651 --> 00:19:13,653
And observe your breath.

364
00:19:19,470 --> 00:19:21,527
Then gently release 
your fingertips down,

365
00:19:21,527 --> 00:19:25,297
arms gently at your sides and
take whatever you need to here,

366
00:19:25,297 --> 00:19:29,668
anything at all, and 
leave anything you don't.

367
00:19:39,868 --> 00:19:41,304
Inhale in.

368
00:19:42,548 --> 00:19:44,150
Exhale to relax the shoulders.

369
00:19:45,737 --> 00:19:47,830
Inhale to reach of the sky.

370
00:19:49,589 --> 00:19:52,057
Slowly exhale, Forward Fold.

371
00:19:53,493 --> 00:19:55,595
Slowly inhale, halfway lift.

372
00:19:56,881 --> 00:19:59,588
Slowly exhale, Forward Fold.

373
00:20:00,319 --> 00:20:03,189
Fingertips come to the earth,
bend your knees.

374
00:20:03,189 --> 00:20:04,737
We're gonna keep 
the feet together here

375
00:20:04,737 --> 00:20:08,307
as we come 
into a nice low squat.

376
00:20:08,307 --> 00:20:10,242
Alright, now 
with center down low,

377
00:20:10,242 --> 00:20:11,557
let's play with it.

378
00:20:11,557 --> 00:20:15,614
You can use your hands to 
guide you into a seat here.

379
00:20:15,614 --> 00:20:19,418
We're going to Boat Pose so you
can use your hands or we can try

380
00:20:19,418 --> 00:20:22,721
sending the fingertips forward,
rolling through the foot,

381
00:20:22,721 --> 00:20:25,624
stay connected to 
center and from here,

382
00:20:25,624 --> 00:20:27,857
lift the shins 
parallel to the ceiling.

383
00:20:29,295 --> 00:20:30,763
Inhale in.

384
00:20:30,763 --> 00:20:32,334
Exhale, open the palms

385
00:20:32,334 --> 00:20:35,301
externally rotate 
upper arm bones.

386
00:20:35,301 --> 00:20:37,533
Beautiful, inhale in here.

387
00:20:37,533 --> 00:20:40,712
Exhale, low Boat.

388
00:20:42,274 --> 00:20:43,641
Inhale to lift.

389
00:20:44,508 --> 00:20:46,174
Exhale to lower.

390
00:20:46,940 --> 00:20:49,014
Nice and slow.
Inhale to lift.

391
00:20:50,170 --> 00:20:51,672
Exhale to lower.

392
00:20:53,341 --> 00:20:54,703
Inhale to lift.

393
00:20:55,598 --> 00:20:56,995
Exhale to lower.

394
00:20:57,865 --> 00:21:00,170
Inhale to lift 
but make it fashion.

395
00:21:01,193 --> 00:21:03,028
Exhale to lower.

396
00:21:03,028 --> 00:21:04,928
Find something fun.
Inhale to lift.

397
00:21:05,464 --> 00:21:07,449
I'm doing Wu Tang, 
you can do it as well.

398
00:21:07,449 --> 00:21:09,001
Exhale to lower.

399
00:21:09,001 --> 00:21:11,971
Come on, inhale to lift.
This time maybe an embrace.

400
00:21:11,971 --> 00:21:13,200
Exhale to lower.

401
00:21:14,167 --> 00:21:16,743
Inhale to lift.
Maybe fingertips up high.

402
00:21:16,743 --> 00:21:19,278
Exhale, maybe you twist.

403
00:21:19,278 --> 00:21:20,871
Inhale to lift.

404
00:21:21,647 --> 00:21:23,516
Exhale to lower.
Make it your own.

405
00:21:23,516 --> 00:21:24,832
Inhale to lift.

406
00:21:25,780 --> 00:21:26,852
I'm just kidding.

407
00:21:26,852 --> 00:21:28,320
Exhale to lower.
Okay, let's do one more.

408
00:21:28,320 --> 00:21:30,346
Inhale to lift.

409
00:21:30,346 --> 00:21:31,754
And exhale to lower.

410
00:21:32,570 --> 00:21:34,026
Inhale to lift.

411
00:21:34,026 --> 00:21:35,561
Bring the feet to the ground.

412
00:21:35,561 --> 00:21:37,396
Bring your head 
towards your knees.

413
00:21:37,396 --> 00:21:38,764
Doesn't even 
matter if it comes close.

414
00:21:38,764 --> 00:21:39,997
Just bow the head.

415
00:21:41,133 --> 00:21:43,369
Nice, then use your 
hands on the earth

416
00:21:43,369 --> 00:21:45,471
to center yourself on the mat.

417
00:21:45,471 --> 00:21:47,882
We're gonna slowly 
roll all the way down.

418
00:21:48,974 --> 00:21:50,997
Coming onto our backs here.

419
00:21:52,478 --> 00:21:55,814
Snuggling the shoulder blades
underneath the heart space.

420
00:21:55,814 --> 00:21:59,071
Once again, please bring 
your hands to your belly.

421
00:22:00,519 --> 00:22:02,521
Close your eyes.

422
00:22:07,560 --> 00:22:09,562
And observe.

423
00:22:10,963 --> 00:22:12,965
Observe your breath.

424
00:22:20,873 --> 00:22:22,708
Great, lift the right knee up.

425
00:22:22,708 --> 00:22:24,777
Bring the right 
foot to the earth.

426
00:22:24,777 --> 00:22:28,380
Lift the left knee up, bring
the left foot to the earth.

427
00:22:28,380 --> 00:22:31,684
Bring the feet as wide as
your yoga mat and then allow the

428
00:22:31,684 --> 00:22:34,420
knees to fall 
gently to your right.

429
00:22:34,420 --> 00:22:37,189
Hands can stay on
the low ribs, the belly.

430
00:22:37,189 --> 00:22:38,390
Then lift your right foot,

431
00:22:38,390 --> 00:22:41,360
cross it over the 
top of your left thigh.

432
00:22:41,360 --> 00:22:43,440
Breathe deep 
here in the stretch.

433
00:22:44,695 --> 00:22:46,040
Part the lips.

434
00:22:47,866 --> 00:22:49,535
Then gently release.

435
00:22:49,535 --> 00:22:51,003
Nice little booty 
massage here, too.

436
00:22:51,003 --> 00:22:54,049
We're gonna roll through,
take it to the left side.

437
00:22:55,507 --> 00:22:58,777
Stay here or lift 
this left leg, left ankle,

438
00:22:58,777 --> 00:23:01,449
excuse me, cross it over 
the top of the right thigh.

439
00:23:03,182 --> 00:23:05,767
Start to cool it off,
calm it down.

440
00:23:05,767 --> 00:23:07,439
Part the lips.

441
00:23:11,957 --> 00:23:13,732
Awesome, gently release.

442
00:23:13,732 --> 00:23:15,094
Bring the knees back.

443
00:23:15,094 --> 00:23:17,930
Walk the hands 
back down at your sides.

444
00:23:17,930 --> 00:23:19,765
We're gonna a walk 
the heels up, Bridge Pose.

445
00:23:19,765 --> 00:23:20,699
Here we go.

446
00:23:20,699 --> 00:23:23,328
Grounding through the feet,
inhale to lift.

447
00:23:24,303 --> 00:23:26,639
Maybe you take the bind,
maybe not.

448
00:23:26,639 --> 00:23:29,244
Maybe you come to 
robot arms here today.

449
00:23:29,244 --> 00:23:32,111
Maybe you take the 
arms up and overhead.

450
00:23:32,111 --> 00:23:34,349
Listen to your body.

451
00:23:38,751 --> 00:23:41,987
Lift your chest to your chin, 
lift your chin to the sky,

452
00:23:41,987 --> 00:23:44,706
shins forward, 
hip points up high.

453
00:23:44,706 --> 00:23:46,686
Take a deep breath in.

454
00:23:46,686 --> 00:23:49,328
And exhale to release.

455
00:23:49,328 --> 00:23:50,929
Bring the soles 
of the feet together.

456
00:23:50,929 --> 00:23:55,668
Knees go wide and then find what
feels good with your hands here.

457
00:23:55,668 --> 00:23:57,303
Resting gently 
on your hip creases,

458
00:23:57,303 --> 00:23:59,871
maybe the belly, 
the ribs, the chest,

459
00:23:59,871 --> 00:24:02,835
or interlacing the 
fingertips behind the head,

460
00:24:02,835 --> 00:24:06,392
finding extended thumbs here,
that neck hammock again,

461
00:24:06,392 --> 00:24:08,794
just giving yourself 
a little massage.

462
00:24:10,983 --> 00:24:12,985
Close your eyes.

463
00:24:14,586 --> 00:24:17,185
Give thanks.
Listen to your breath.

464
00:24:18,924 --> 00:24:22,208
Taking a last moment here too

465
00:24:22,208 --> 00:24:26,065
to honor this time that you've

466
00:24:26,065 --> 00:24:29,949
taken to listen and to 
really hone in on

467
00:24:31,285 --> 00:24:34,340
just that, those listening skills.

468
00:24:34,340 --> 00:24:37,409
So that we can be 
prepared off the mat.

469
00:24:37,409 --> 00:24:42,381
Better prepared to 
make judgment calls.

470
00:24:45,386 --> 00:24:49,421
To move in a 
way that is in alignment

471
00:24:49,421 --> 00:24:52,057
with who we really are.

472
00:24:52,057 --> 00:24:55,134
If we don't develop this
relationship to our intuition

473
00:24:55,134 --> 00:24:57,061
it makes it quite difficult,

474
00:24:57,061 --> 00:24:59,467
particularly in the 
world we live in today.

475
00:25:00,719 --> 00:25:03,402
So snuggle up to 
that inner voice,

476
00:25:03,402 --> 00:25:07,039
get hot for inner 
teacher and keep going.

477
00:25:07,039 --> 00:25:08,807
I look forward to 
seeing you tomorrow.

478
00:25:08,807 --> 00:25:12,390
It's a big day.
My, oh, my.

479
00:25:12,390 --> 00:25:15,781
Let's bring the hands in,
thumbs to third eye.

480
00:25:15,781 --> 00:25:17,149
You can keep the 
legs where they are.

481
00:25:17,149 --> 00:25:19,873
You can start to extend them
out long if it feels right.

482
00:25:22,354 --> 00:25:24,857
Really press thumbs 
into third eye here.

483
00:25:24,857 --> 00:25:30,229
Just kind of 
massaging this point,

484
00:25:30,229 --> 00:25:32,695
this place that

485
00:25:32,695 --> 00:25:37,069
resembles our highest self,

486
00:25:37,069 --> 00:25:39,647
the intuition, inner teacher.

487
00:25:42,528 --> 00:25:45,274
Please come tomorrow 
with an open mind

488
00:25:46,576 --> 00:25:51,049
and ready to feel the
love that you are so worthy of.

489
00:25:51,049 --> 00:25:53,814
We'll see you then.
Peace out.

490
00:25:53,814 --> 00:25:55,280
Namaste.

491
00:25:57,840 --> 00:26:02,543
(upbeat gentle music)