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- What's up, everyone?

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Welcome to Home, 
your 30-day yoga journey.

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I'm Adriene, and this is Benji,

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and today is Day 3: Awaken.

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Let's get started.

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(upbeat gentle music)

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Alrighty, my darling friends,
let's begin today's practice

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on all fours in 
Tabletop Position.

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As always, take 
your time getting there.

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Come on down, 
take a deep breath in.

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Place your wrists 
underneath your shoulders,

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your knees directly 
underneath your hip points,

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and let's start with some
spinal flexion today right away,

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syncing up with the breath.

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Inhale to drop the belly,
open the chest.

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And exhale to round through,

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drawing the 
navel up chin to chest.

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Soften your gaze here

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or close your eyes 
as you inhale, Cow Pose.

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And exhale, Cat Pose.

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Keep it going.

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Nice and slow here to start.

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Starting our Awaken practice

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with this spinal flexion,

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moving any stagnant energy

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or inviting any

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stagnant or stuck energy

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to move throughout our practice.

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On your next inhale,

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go ahead and come 
to Tabletop Position.

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And then look 
down at your hands.

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Spread the 
fingertips super wide.

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Then you're gonna 
draw a little awareness

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in towards your center,

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activating your core by hugging
the low ribs up just a bit.

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Then slowly, nice and easy,

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holding on to this 
connection to your midline,

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kick your right leg out.

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Dial your right toes down

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so we're kind of lifting up
through the right inner thigh,

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and you can stay here,
inhaling deeply,

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exhaling completely,

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or we're gonna add the 
element of the left arm

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as Benji comes back to practice,

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sending the left 
fingertips forward,

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left thumb up towards the sky.

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It's as if you were kind of
shaking someone's hand here.

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Already starting to 
awaken the whole body,

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not just parts of the body,
but the whole body.

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Inhale in here.

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Exhale, draw it all in.

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Elbow comes in, knee comes in,

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and we round through the 
spine just like Cat Pose.

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Inhale to extend.

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You're not doing a lot 
of these, stick with it.

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Exhale, round through.

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Last one, inhale, extend.

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Exhale, round through.

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Beautiful.

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Bring your left hand, 
right knee back to the earth.

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Re-center, regroup.

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Find that Tabletop Position.

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And then when you're ready,
hug the low ribs in.

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Find that connection 
to your midline

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and begin to kick 
your left foot out.

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Dial the left toes down.

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Left inner thigh 
shines up towards the sky.

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We hold on to this connection
in our center, our core,

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waking up a little 
bit of fire in the belly.

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And then here we go, option,
you can stay on both hands,

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or option to reach the 
right fingertips forward.

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Right thumb towards the sky,
gaze straight down.

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Here we go, big inhale.

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Exhale, bring it in,

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rounding through 
the spine nice and slow.

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Inhale to extend, spread the
fingers, spread the toes.

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And exhale, round it through,

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navel draws up, up, up.

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Inhale to extend, last one.

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Exhale, bring it all in,

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and return back to the table.

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Awesome work.

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Walk the hands 
out a little bit wide.

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Rotate your upper 
arm bones externally,

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so left upper 
arm bone to the left,

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right upper arm 
bone to the right.

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Curl the toes under, 
take a deep breath in.

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And exhale, peel the hips up high,

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then send them back,
Downward Facing Dog.

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Claw through 
the fingertips here.

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Make sure you're 
not holding the neck.

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Continue to hug the low ribs in,

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activating the abdominal wall.

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And then nice and easy,

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you're gonna slowly bend 
your right knee to center

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and turn to look 
underneath your left arm.

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Big breath here in and out.

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Then drop the right heel,

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bend the left 
knee as you bring it

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into the center of your mat.

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Peek at me if you need to.

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And then, 
rotating in the spine here

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as you press into 
both palms evenly,

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turn to look 
underneath your right arm.

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Excellent, come back to center.

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Take a deep breath in.

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Exhale out through the mouth.

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Nice work.
Bend the knees, inhale.

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Carve a line with the nose.

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Look forward and exhale,

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make your way to the top.

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You can step, hop,
take baby steps.

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We'll meet at the Forward Fold.

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Now take three 
cycles of breath here,

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just letting the blood flow,

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inviting the nervous system

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to be calm.

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Finding your foot-to-earth
connection here.

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And then when you're ready,
bend the knees generously.

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Belly comes toward 
the tops of the thighs.

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Tuck your chin and roll it up.

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Press evenly through 
all four corners of the feet

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as you stack up 
through the spine.

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As you're ready, 
find that natural lift

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in the sternum, the heart.

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Relax your shoulders down,
Mountain Pose.

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Inhale in here.

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Long exhale, 
awakening the breath.

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And on your next inhale,
let's reach up.

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Reach for the sky, 
big breath, big stretch.

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Exhale, Forward Fold.

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Inhale lifts you up halfway.

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Your version, 
find that length in the neck.

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Exhale to soften and fold.

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Bend the knees, plant the palms,

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step one foot back, 
then the other, Plank Pose.

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Find that core connection,
you got this.

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Inhale to look forward,
shift forward.

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Exhale, lower all the way 
to your belly with control.

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On an inhale, lift up, Cobra.

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Can keep it nice 
and soft and easy.

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Exhale to slowly release
forehead back down.

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Curl the toes under, here we go.

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Inhale in, exhale, 
to press up Half Plank

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or power up full Plank.

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Downward Facing Dog.

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Inhale in here.

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Exhale out through the mouth.

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Good, 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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You can take 
baby steps here, too.

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I'm a fan.

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From your Forward Fold,

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let your inhale 
lift you up halfway.

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Tailbone reaches back, crown
of the head reaches forward.

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Exhale to soften and fold.

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Root to rise, here.

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Spread the fingertips, ground
through the feet, here we go.

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Big inhale as you 
reach up towards the sky,

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maybe a slight backbend 
here as you lift your heart.

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And then exhale, hands 
come together and back down.

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Observe the breath here.

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Connecting this journey.

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Each day we turn a page 
into the present moment,

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taking the themes of recognizing

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our focus on 
setting an intention,

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and now integrating those things

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into the practice 
of awakening the body,

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awakening the breath.

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And this idea that 
we have the opportunity

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when we step on the mat

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to potentially awaken 
anything that might have

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been asleep, dormant,

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something that's 
capable of being active

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but that has been inactive.

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Release your hands 
gently to your sides.

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You're gonna 
step your feet wide,

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about as wide as the mat.

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I'm gonna turn this way.

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So, my number 
one tip for awakening

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that which has 
been lying dormant

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is this next move.

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If you've been in the community
for a while, you know it.

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It's called 
Knocking at Heaven's Door.

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You're gonna soften your knees.

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Careful not to 
lock the knees here

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so that we can protect them.

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So, soft knees here to start,

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and you're just gonna 
start with a gentle sway.

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If this is new to you, 
it might feel a little weird,

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but remember your 
commitment to yourself, right?

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Show up with all you've got.
It's okay to smile and have fun.

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You're gonna start to 
swing a little side to side

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with the arms, 
soft bend in the knees.

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And then start 
to really articulate

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a movement left and then right,

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and let your gaze and your
heart and your center of gravity

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kind of move with you.

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You can start to smack 
your booty a little bit.

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Why not? (chuckles)

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And again, soft in the knees.

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And then traditionally, we
sync up with the breath here,

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with a nice, sharp exhale.

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But for now, Day 3,

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I just want you to 
sync up with your breath

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in a way that feels good.

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It could be inhaling to one
side, exhaling to the other.

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It could just be 
some full, deep breaths.

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If you need to sigh it out,

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trust me, you'll 
know if you need that,

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then take it, baby.
This time is for you.

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Moving back and forth,

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now starting to 
pick up with speed.

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This requires a 
little bit of discipline

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and a willingness 
to stir the pot,

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to move the furniture around

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and wake up

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that which has been sleeping.

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Alright, keep it going for 10.

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Keep it going, nine.

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Pick up your pace, eight,

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seven,

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six, it's okay 
if you're laughing.

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Five, four,

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three, two, and on the one,
start to slow it down,

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Knocking on Heaven's Door.

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Alright, if you're 
practicing with someone

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and you're kind of 
giggling here, it's okay,

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but let's try to capture this
by bringing the feet together,

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really together, 
palms together at the heart.

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Gaze down past your 
nose or close your eyes

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and just notice how you feel.

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See if you can 
feel any sensation

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that might have been stirred.

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We're also inviting 
the brain and the body

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to make this agreement 
that our daily practice

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is not just about 
gross movements, you know,

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these surface 
level muscle-building,

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toning, trimming actions,

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although those are 
awesome and important.

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But there's this 
whole inner world

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to prioritize,

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to awaken,

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and to pay attention to,

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because if we are not actively
paying attention to it,

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it can fall asleep.

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And when it falls asleep,

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it just reacts to 
your external world.

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Just constant state of reaction.

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Whoa, okay bat 
your eyelashes open.

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If you're not already 
at the top of your mat,

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go ahead and step there.

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Big inhale, let's catch a wave.
Reach for the sky.

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Exhale, rain it down,
Forward Fold.

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Inhale halfway lift, 
your version.

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Move with your breath.

258
00:12:49,736 --> 00:12:51,671
Exhale to soften 
and fold it down.

259
00:12:52,839 --> 00:12:55,174
Plant the palms, 
step the right foot back.

260
00:12:55,174 --> 00:12:57,210
Step the left foot back.

261
00:12:57,210 --> 00:12:58,878
Inhale to look forward,
shift forward,

262
00:12:58,878 --> 00:13:00,713
squeeze the elbows 
into the side body.

263
00:13:00,713 --> 00:13:03,116
Exhale, lower all 
the way to your belly.

264
00:13:03,116 --> 00:13:06,886
Inhale to lift up, 
Bhujangasana, Cobra.

265
00:13:06,886 --> 00:13:08,855
Exhale to soften and release.

266
00:13:09,856 --> 00:13:10,957
Good, curl the toes under.

267
00:13:10,957 --> 00:13:13,626
You're gonna press 
to all fours, here.

268
00:13:13,626 --> 00:13:15,628
Inhale, kick the 
right leg out again.

269
00:13:16,696 --> 00:13:18,097
Left arm forward.

270
00:13:19,265 --> 00:13:20,466
Inhale in.

271
00:13:20,466 --> 00:13:22,669
Exhale, you're gonna 
bend your right knee,

272
00:13:22,669 --> 00:13:23,836
bend your left elbow.

273
00:13:23,836 --> 00:13:25,638
Hug onto the midline.

274
00:13:25,638 --> 00:13:28,908
Maybe we reach back, 
grab the top of the right foot.

275
00:13:30,176 --> 00:13:32,345
Now slowly begin to 
kick your right foot out.

276
00:13:32,345 --> 00:13:35,214
Open up through 
the left shoulder.

277
00:13:35,214 --> 00:13:37,316
Big breath in as 
you look forward.

278
00:13:38,251 --> 00:13:40,987
And then exhale to release.

279
00:13:40,987 --> 00:13:42,188
Nice.

280
00:13:42,188 --> 00:13:43,856
Inhale, kick the left foot out.

281
00:13:45,158 --> 00:13:47,794
We can work on this 
with just the lower body,

282
00:13:47,794 --> 00:13:50,663
opening the lower body, 
playing here, kicking up.

283
00:13:50,663 --> 00:13:52,965
Otherwise, sending the 
right fingertips forward.

284
00:13:52,965 --> 00:13:56,135
Bend your left knee, 
bend your right elbow.

285
00:13:56,135 --> 00:13:58,404
Strong connection 
to your core here,

286
00:13:58,404 --> 00:13:59,706
as you maybe reach back,

287
00:13:59,706 --> 00:14:01,674
grab the top of your left foot.

288
00:14:01,674 --> 00:14:02,542
Here we go.

289
00:14:02,542 --> 00:14:06,446
Inhale, opening as 
you kick the left foot out

290
00:14:06,446 --> 00:14:09,082
towards the back edge of 
your mat and open the chest,

291
00:14:09,082 --> 00:14:11,017
heart energy radiates forward.

292
00:14:11,984 --> 00:14:15,755
Nice, and then slowly release
with control best you can,

293
00:14:15,755 --> 00:14:16,956
right into Downward Dog.

294
00:14:16,956 --> 00:14:19,192
Plant the palms, 
curl the toes under,

295
00:14:19,192 --> 00:14:22,195
lift the hips up 
high and back. Nice work.

296
00:14:22,195 --> 00:14:23,863
Inhale in deeply here.

297
00:14:24,997 --> 00:14:26,699
Exhale, empty it 
out through the mouth.

298
00:14:26,699 --> 00:14:27,533
Nice.

299
00:14:29,669 --> 00:14:31,304
Inhale, right leg lifts.

300
00:14:31,304 --> 00:14:33,072
Three-Legged Dog.

301
00:14:33,072 --> 00:14:34,841
Exhale, shift it forward.

302
00:14:34,841 --> 00:14:37,510
Squeeze the right knee up
into the chest as you do this,

303
00:14:37,510 --> 00:14:39,312
and then step it all the way up.

304
00:14:40,480 --> 00:14:41,347
Beautiful.

305
00:14:41,347 --> 00:14:43,116
Pivot on the 
back foot this time.

306
00:14:43,116 --> 00:14:46,719
Take your time, front knee 
bent over front ankle.

307
00:14:47,587 --> 00:14:50,590
Hands come to the waistline,
ground through the feet.

308
00:14:50,590 --> 00:14:53,593
Tuck the chin,
roll up to Warrior I.

309
00:14:53,593 --> 00:14:55,261
Front knee stays bent.

310
00:14:56,395 --> 00:14:59,332
Yeah, do a little hair toss,
check it out.

311
00:14:59,332 --> 00:15:01,400
Hug the low ribs in.

312
00:15:01,400 --> 00:15:03,202
Back toes are turned in,

313
00:15:03,202 --> 00:15:05,872
so we wanna 
actively turn them in

314
00:15:05,872 --> 00:15:09,575
so that this left shin, 
knee, femur, hip socket,

315
00:15:09,575 --> 00:15:11,878
all can snuggle in.

316
00:15:11,878 --> 00:15:14,947
That's how we eventually 
get the hips moving forward.

317
00:15:14,947 --> 00:15:16,149
Pull the right hip crease back.

318
00:15:16,149 --> 00:15:18,484
Front knee is still 
over that front ankle.

319
00:15:18,484 --> 00:15:20,019
Hands can stay on 
the waistline here

320
00:15:20,019 --> 00:15:23,422
or we'll spread the fingertips,
inhale, rise up.

321
00:15:23,422 --> 00:15:25,491
Warrior I, Virabhadrasana I.

322
00:15:25,491 --> 00:15:26,793
Give yourself a 
lot of space here.

323
00:15:26,793 --> 00:15:27,827
Open up through the shoulders,

324
00:15:27,827 --> 00:15:31,030
so imagine that big beach 
ball up and overhead again.

325
00:15:31,030 --> 00:15:34,167
Great, head over heart, heart
over pelvis here, best we can.

326
00:15:34,167 --> 00:15:37,303
That's what we're working
towards from the inside out,

327
00:15:37,303 --> 00:15:40,907
this sensation kind of 
guiding the way, right?

328
00:15:40,907 --> 00:15:43,776
Awakening is a process.

329
00:15:43,776 --> 00:15:47,013
It's not something 
like, check, I'm awake,

330
00:15:47,013 --> 00:15:48,848
although, well, no.

331
00:15:48,848 --> 00:15:49,982
Okay.

332
00:15:49,982 --> 00:15:52,913
Warrior I for one more breath.
Maybe inhale, you look up.

333
00:15:53,920 --> 00:15:55,955
Use your exhale to 
slowly bring it back down

334
00:15:55,955 --> 00:15:57,190
into a nice, low lunge.

335
00:15:57,190 --> 00:15:59,826
You're gonna slow and 
steady pivot on the back foot.

336
00:15:59,826 --> 00:16:02,128
Bring your fingertips 
down to the earth.

337
00:16:02,128 --> 00:16:04,363
Inhale, open the 
chest to look forward.

338
00:16:04,363 --> 00:16:06,465
Exhale, plant the palms,
step it back.

339
00:16:06,465 --> 00:16:09,635
Go straight to Downward Dog
or take a little flow here,

340
00:16:09,635 --> 00:16:12,305
a little vinyasa.
It can be belly to Cobra,

341
00:16:12,305 --> 00:16:14,841
Chaturanga
to Upward Facing Dog.

342
00:16:14,841 --> 00:16:18,578
We'll meet all together 
now in that Downward Dog.

343
00:16:22,014 --> 00:16:24,016
Find that nice, 
full breath here.

344
00:16:26,152 --> 00:16:27,153
And when you're ready,

345
00:16:27,153 --> 00:16:30,523
inhale, lift the left leg 
up high, Three-Legged Dog.

346
00:16:30,523 --> 00:16:32,325
Exhale, shift it 
forward from center.

347
00:16:32,325 --> 00:16:35,761
Squeeze the left knee up 
and in, and then step it up.

348
00:16:39,165 --> 00:16:40,700
Find your breath.

349
00:16:40,700 --> 00:16:42,168
When you're ready, 
pivot on the back foot.

350
00:16:42,168 --> 00:16:43,870
Keep those right toes turned in.

351
00:16:44,837 --> 00:16:46,472
Build it from the ground up.

352
00:16:46,472 --> 00:16:47,807
Pull the left hip crease back.

353
00:16:47,807 --> 00:16:49,542
Hands come to the waistline.

354
00:16:49,542 --> 00:16:51,477
Tuck the chin, roll up,

355
00:16:51,477 --> 00:16:53,546
keeping that front 
knee over the front ankle.

356
00:16:53,546 --> 00:16:54,881
Strong legs.

357
00:16:56,015 --> 00:16:57,850
Good, hug the low ribs in.

358
00:16:58,951 --> 00:17:00,567
Breathe, breathe, breathe.

359
00:17:03,055 --> 00:17:05,558
Keep the hands on 
the waistline, here,

360
00:17:05,558 --> 00:17:07,426
or with a big inhale, 
spread the fingertips.

361
00:17:07,426 --> 00:17:08,661
So, active in the fingertips,

362
00:17:08,661 --> 00:17:11,731
reach up high towards the sky,
thumbs back, pinkies forward.

363
00:17:11,731 --> 00:17:13,900
Big beach ball up and overhead.

364
00:17:13,900 --> 00:17:17,370
Press into the outer 
edge of your right foot.

365
00:17:17,370 --> 00:17:19,205
Sink a little deeper 
into that front knee,

366
00:17:19,205 --> 00:17:20,539
front knee over front ankle.

367
00:17:20,539 --> 00:17:23,175
We're working in that way,
working towards that.

368
00:17:24,043 --> 00:17:26,178
Maybe for this last breath,

369
00:17:27,313 --> 00:17:29,515
you draw some 
energy up from the earth.

370
00:17:29,515 --> 00:17:31,284
Lift up from the pelvic floor,

371
00:17:31,284 --> 00:17:34,020
and then maybe take your gaze
all the way up towards the sky.

372
00:17:34,020 --> 00:17:36,689
Breathe in.
And then exhale,

373
00:17:36,689 --> 00:17:39,926
rain it down nice and 
slow and with control,

374
00:17:39,926 --> 00:17:41,193
pivoting on the back foot.

375
00:17:42,461 --> 00:17:44,564
We say it all the 
time here in the community,

376
00:17:44,564 --> 00:17:45,865
but how you move matters.

377
00:17:45,865 --> 00:17:49,201
It's not just what you do,
but how you do it.

378
00:17:49,201 --> 00:17:52,271
So, moving with control,
that's a great practice

379
00:17:52,271 --> 00:17:53,139
to really honor that.

380
00:17:53,139 --> 00:17:55,041
Inhale, open the chest,
look forward.

381
00:17:55,041 --> 00:17:56,609
Big hip stretch, here.

382
00:17:56,609 --> 00:17:57,777
Exhale, last time.

383
00:17:57,777 --> 00:18:00,079
Plant the palms, belly to Cobra,

384
00:18:00,079 --> 00:18:01,314
Chaturanga to Up Dog,

385
00:18:01,314 --> 00:18:03,082
or you can go 
straight to Downward Dog.

386
00:18:03,082 --> 00:18:04,550
Move with your breath.

387
00:18:04,550 --> 00:18:06,152
Find what feels good.

388
00:18:06,152 --> 00:18:07,620
We're gonna meet 
in that Downward Dog.

389
00:18:07,620 --> 00:18:11,557
It's the last one, 
so make it awesome.

390
00:18:14,794 --> 00:18:15,628
When you get there,

391
00:18:15,628 --> 00:18:18,297
take the deepest 
breath you've taken all day.

392
00:18:18,297 --> 00:18:19,131
Inhale.

393
00:18:20,399 --> 00:18:21,734
And exhale.

394
00:18:23,603 --> 00:18:26,238
Great, slowly 
lower to the knees.

395
00:18:28,474 --> 00:18:32,378
Bring them together and 
then send the hips back,

396
00:18:32,378 --> 00:18:35,247
dragging the 
fingertips along your sides

397
00:18:35,247 --> 00:18:40,482
to fold into oneself here 
in Balasana, Child's Pose.

398
00:18:42,254 --> 00:18:45,558
When you land here, close
your eyes and count them out,

399
00:18:45,558 --> 00:18:47,493
three full breaths.

400
00:18:47,493 --> 00:18:49,962
If this shape is 
not good for you,

401
00:18:49,962 --> 00:18:50,963
then make an adjustment,

402
00:18:50,963 --> 00:18:55,267
maybe coming to 
your back or seated.

403
00:18:56,669 --> 00:18:58,738
Three full breaths.

404
00:19:00,373 --> 00:19:02,708
Noticing how they can move you.

405
00:19:06,445 --> 00:19:07,313
Maybe

406
00:19:08,314 --> 00:19:10,449
feeling the 
skin of the back body

407
00:19:10,449 --> 00:19:12,464
stretch as you breathe in.

408
00:19:16,589 --> 00:19:20,192
Noticing the softening of
the torso as you breathe out.

409
00:19:29,201 --> 00:19:31,537
After your three breaths,

410
00:19:31,537 --> 00:19:33,706
slowly reach the arms back out

411
00:19:33,706 --> 00:19:35,474
towards the 
front edge of your mat.

412
00:19:36,409 --> 00:19:38,277
Use this 
hand-to-earth connection

413
00:19:38,277 --> 00:19:41,213
and this awareness of 
your center of gravity

414
00:19:41,213 --> 00:19:43,683
to draw you back up.

415
00:19:43,683 --> 00:19:46,118
This time, we're gonna 
cross one ankle over the,

416
00:19:47,353 --> 00:19:49,221
one ankle over the other, 
sorry, (chuckles)

417
00:19:49,221 --> 00:19:53,559
and then come through mindfully
using your hands to a seat.

418
00:19:54,660 --> 00:19:56,362
Then send your legs out long.

419
00:19:58,130 --> 00:20:00,166
Reach the fingertips forward,

420
00:20:01,667 --> 00:20:02,868
and here we go.

421
00:20:02,868 --> 00:20:06,038
Slow and with control,
nice and easy,

422
00:20:06,038 --> 00:20:06,872
you can point the toes.

423
00:20:06,872 --> 00:20:08,574
Sometimes that's 
a little bit easier.

424
00:20:08,574 --> 00:20:10,409
And just check 
in with your core.

425
00:20:10,409 --> 00:20:12,344
Awaken the core nice and easy.

426
00:20:13,779 --> 00:20:15,948
Be kind if your legs fly up.

427
00:20:15,948 --> 00:20:17,583
Laugh, all good.

428
00:20:18,417 --> 00:20:19,618
Life is good.

429
00:20:19,618 --> 00:20:21,420
Nice and slow.

430
00:20:21,420 --> 00:20:25,057
When your back 
finally kisses the mat,

431
00:20:25,057 --> 00:20:27,093
remember that 
image of your yoga mat

432
00:20:27,093 --> 00:20:28,828
kind of rising up to 
meet your back body.

433
00:20:28,828 --> 00:20:30,563
You can center 
yourself on the mat.

434
00:20:31,764 --> 00:20:33,365
Then we're gonna bring 
just the right knee up,

435
00:20:33,365 --> 00:20:35,668
just the right knee.
Keep the left leg extended,

436
00:20:35,668 --> 00:20:37,570
but start to activate 
through that left foot

437
00:20:37,570 --> 00:20:41,073
as if you were pressing 
into an imaginary wall.

438
00:20:41,073 --> 00:20:45,644
Then rotate the right ankle
one way, and then the other.

439
00:20:45,644 --> 00:20:46,846
Take a deep breath in.

440
00:20:46,846 --> 00:20:48,948
Send that breath 
down into your belly.

441
00:20:48,948 --> 00:20:50,216
And then on an exhale,

442
00:20:50,216 --> 00:20:51,984
you're gonna 
take your right knee

443
00:20:51,984 --> 00:20:54,954
and guide it across your body

444
00:20:54,954 --> 00:20:56,055
towards the left 
side of your mat,

445
00:20:56,055 --> 00:20:58,324
coming into a Supine Twist.

446
00:20:58,324 --> 00:21:00,226
Go ahead and open up 
through the right arm.

447
00:21:00,226 --> 00:21:03,696
You can take it all 
the way out in extension

448
00:21:03,696 --> 00:21:06,198
or maybe bend the 
elbow if that feels right.

449
00:21:07,066 --> 00:21:08,267
And then last but not least,

450
00:21:08,267 --> 00:21:10,269
take a deep breath in

451
00:21:10,269 --> 00:21:12,838
and exhale to turn 
onto your right ear.

452
00:21:12,838 --> 00:21:14,807
Close your eyes and breathe.

453
00:21:16,609 --> 00:21:18,677
So much love for 
the spine here

454
00:21:18,677 --> 00:21:21,180
with every conscious 
breath here in the twist.

455
00:21:30,055 --> 00:21:33,225
There's so much we can do 
for the systems of the body

456
00:21:34,393 --> 00:21:37,601
and the balance,

457
00:21:37,601 --> 00:21:40,172
equilibrium of the inner world.

458
00:21:41,433 --> 00:21:45,204
It's not always 
Chaturangas and core workouts,

459
00:21:45,204 --> 00:21:46,605
although those are comin'!

460
00:21:48,274 --> 00:21:51,644
Some people are like, "Yay,"
some people are like, "No!"

461
00:21:51,644 --> 00:21:54,246
Trust me, trust yourself,
trust the process.

462
00:21:54,246 --> 00:21:56,715
Here we go, coming all 
the way back to center.

463
00:21:58,184 --> 00:22:00,986
Right leg extends, and 
we'll bring the left knee in.

464
00:22:02,688 --> 00:22:04,557
Putting a little 
rotation with the ankle

465
00:22:04,557 --> 00:22:05,925
one way and then the other.

466
00:22:07,860 --> 00:22:09,795
Keep a nice, active breath here.

467
00:22:16,669 --> 00:22:19,538
And inhale, breathe 
deep into your belly

468
00:22:19,538 --> 00:22:23,008
and use your exhale to 
gently guide your left knee

469
00:22:23,008 --> 00:22:24,076
across the body,

470
00:22:24,076 --> 00:22:25,978
over towards the 
right side of the mat

471
00:22:27,446 --> 00:22:30,849
into your Supine Twist here.

472
00:22:30,849 --> 00:22:33,586
Again, left arm can 
extend in full extension,

473
00:22:33,586 --> 00:22:35,621
or maybe you bend the elbow,

474
00:22:35,621 --> 00:22:37,289
eventually coming on to

475
00:22:39,158 --> 00:22:40,259
the left ear.

476
00:22:46,265 --> 00:22:49,101
Now try to soften your jaw,
soften your gaze,

477
00:22:49,101 --> 00:22:50,869
and breathe 
down into your belly.

478
00:22:54,406 --> 00:22:57,209
So wonderful for 
the digestive organs.

479
00:22:58,644 --> 00:23:01,129
Balancing all of 
that stomach chi.

480
00:23:02,214 --> 00:23:03,716
So wonderful for the spine.

481
00:23:03,716 --> 00:23:06,085
Try to keep your 
shoulders relaxed

482
00:23:06,085 --> 00:23:08,220
and listen to the 
sound of your breath here

483
00:23:08,220 --> 00:23:10,018
for one more cycle.

484
00:23:19,465 --> 00:23:20,332
Great.

485
00:23:20,332 --> 00:23:23,202
From center, so from 
a place of connection,

486
00:23:23,202 --> 00:23:25,504
start to bring it 
all the way back in.

487
00:23:27,172 --> 00:23:29,842
We're gonna hug both 
knees up into the chest, now.

488
00:23:33,545 --> 00:23:35,648
And bring your hands, 
your palms, rather,

489
00:23:35,648 --> 00:23:37,449
to your kneecaps,

490
00:23:37,449 --> 00:23:40,352
and you're just gonna 
slowly straighten the arms,

491
00:23:40,352 --> 00:23:42,087
draw your knees towards 
the front edge of your mat.

492
00:23:42,087 --> 00:23:44,690
If you want to, you can kick
your feet a little bit here,

493
00:23:44,690 --> 00:23:45,924
just creating a little

494
00:23:48,394 --> 00:23:50,696
balance in the spine here.

495
00:23:54,667 --> 00:23:56,969
And then slowly allow 
your feet to come to the earth.

496
00:23:56,969 --> 00:23:59,538
Extend one leg 
and then the other.

497
00:24:00,906 --> 00:24:04,443
Hands are gonna come 
gently to rest at your sides,

498
00:24:04,443 --> 00:24:06,078
palms face up.

499
00:24:07,513 --> 00:24:09,448
Close your eyes.

500
00:24:09,448 --> 00:24:11,390
♪ Make a wish ♪

501
00:24:11,390 --> 00:24:15,554
♪ And blow out the candlelight ♪

502
00:24:17,623 --> 00:24:22,598
I'm gonna stop there so I
don't lose you on this journey.

503
00:24:25,431 --> 00:24:28,169
Take a second to 
rest your sweet heart.

504
00:24:30,436 --> 00:24:32,471
Awakening is a process.

505
00:24:36,075 --> 00:24:38,243
Tomorrow, we'll talk about,

506
00:24:38,243 --> 00:24:39,778
we'll talk about activating.

507
00:24:42,214 --> 00:24:46,819
But today, may you 
provide yourself the opportunity

508
00:24:46,819 --> 00:24:50,456
to just think about and meditate
on what it means to awaken,

509
00:24:50,456 --> 00:24:55,160
and what might be 
calling or whispering your name

510
00:24:56,362 --> 00:24:59,865
from within to be awakened,

511
00:24:59,865 --> 00:25:02,067
and if nothing else, 
we got a great stretch.

512
00:25:03,435 --> 00:25:06,638
We took care of our 
body today, physical body.

513
00:25:08,006 --> 00:25:09,028
Life is good.

514
00:25:10,743 --> 00:25:12,444
Let's bring the palms together,

515
00:25:12,444 --> 00:25:14,747
thumbs up to the third eye,
that inner teacher.

516
00:25:17,015 --> 00:25:18,684
Point of intuition.

517
00:25:18,684 --> 00:25:19,518
I love you.

518
00:25:19,518 --> 00:25:20,953
Thank you so much 
for sharing your time

519
00:25:20,953 --> 00:25:22,154
and your energy with me

520
00:25:22,154 --> 00:25:24,656
and all of the folks practicing.

521
00:25:26,358 --> 00:25:29,228
Day 3 in the books.

522
00:25:29,228 --> 00:25:30,329
Take a deep breath in.

523
00:25:33,332 --> 00:25:37,199
And we finish with Namaste.

524
00:25:37,199 --> 00:25:41,121
(upbeat gentle music)