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- Howdy everyone.

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Welcome to Home, 
your 30-day yoga journey.

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Today is Day 5.
High five.

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And today we soften.

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Let's get started.

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(upbeat gentle music)

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Alright pals, welcome back.

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Let's begin 
today's practice seated.

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Come on down to the ground.

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Try to get comfortable here.

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So little adjustments moving

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the fleshy part of 
the buttocks aside.

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Choosing to let go 
of the day thus far.

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Really land on your mat here.

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You know, honoring, choosing,
celebrating that you have

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taken this time for yourself.

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Come on down to the ground and
as you get settled in see if you

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can close your eyes or just
begin to soften your gaze a bit,

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allow the sound of 
my voice to guide you.

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And perhaps now is 
a good time here on Day 5

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to just extend a

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little nod of gratitude to you
for allowing the sound of my

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voice to guide you, 
for showing up here

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and taking this time for you.

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Begin to soften.

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What does that mean?

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What could it mean 
for you today to

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bring your awareness 
to the act of softening?

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It's interesting, right?

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Sometimes I like to 
guide softening or Sukha,

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this idea of ease

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before activation, Sthira.

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This idea of creating 
strength and stability.

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This year, I chose to do 
our Sthira or our activation

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practice first because that's
kind of where we gravitate.

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We all work a bit hard.

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So now that you know 
you have that discipline,

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that act of doing, today we're
going to undo a little bit and

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we're still gonna 
have a full practice,

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but we're gonna see if we can
find that Sukha or that ease.

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We're gonna see if we can find
places where we can get the same

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amount of benefits 
but work a little less.

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So we activated the breath.

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We're going to remember that
that dance comes first so that

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hopefully we can 
allow the breath to do

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some of the hard work for us.

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Less effort today.

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More ease.

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As you ready, draw 
all the palms together.

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Let's take a deep inhale in.

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Fill up.

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And enjoy a 
long breath out, soften.

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Again, big inhale.

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See if you can 
lift your heart a bit.

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Try to find a lift.

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This feeling of expansion 
and lifting on the inhale.

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And a bit of a softening.

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Anything that might 
be gripping or tight

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or holding on the exhale.

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Good, and one 
more just like that,

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big inhale, fill up.

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And long exhalation.

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Excellent.

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Go ahead and open the 
eyes if they're closed.

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Bring the 
fingertips to your sides.

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Inhale to reach one arm 
all the way up and over,

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any arm, big side body stretch.

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Exhale to come back to center.
Find a softness, an ease.

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So same little bit but finding

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a little bit of a smooth flavor

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all the way up and 
over the other side.

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Yeah, Benji!

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Softening into the earth,
coming back to center.

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Now we're going to 
take the fingertips forward.

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You're gonna uncross the legs.

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So you have one leg in front
of the other and just very easy

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slowly walking the 
fingertips forward.

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We used to call this 
spider fingers with the kids.

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So spider fingers forward.

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You can come all the way forward
forehead towards the earth,

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or you can keep 
it nice and soft.

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Maybe just coming 
to the forearms here.

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Continue to gently
deepen your breath, activating.

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Nice conscious breath.

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Then from your center,
navel draws in and up.

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So try and move 
from that center point,

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we're going to take 
the fingertips back.

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Fingertips can stay on the earth

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or maybe the palms 
come all the way down.

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We're gonna loop the 
shoulders forward, up and back.

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Start to lift through 
the chest as you breathe in.

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Stay here or maybe you 
lift the hip points forward.

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Lifting the bum up 
for a big breath in.

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And then softening on the exhale
as you bring it back down.

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Excellent. From here, whatever 
leg is in front, just switch it.

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You're gonna bring it behind and

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we'll take those 
spider fingers back out.

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Nice and easy.

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Maybe to the forearms, maybe all
the way forehead to the earth.

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Start to go inward here.

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Again, affording 
yourself this time,

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this precious time to

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go in,

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walk inside.

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Wipe your feet at 
the doormat and step in.

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Alright.

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Slowly coming 
back through center.

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Try to move 
from that core point,

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whatever that means to you.
Fingertips go back.

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Maybe palms to the earth,
maybe not.

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And on a big inhale,
we find a lift.

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Lifting the chest, drawing
the shoulder blades together,

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finding that connection 
behind your heart space.

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Maybe the hip points lift up,
maybe not,

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opening, opening, opening.

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And then using your exhale
to slowly bring it through.

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Awesome.

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We're gonna come all the 
way forward on to all fours,

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but how you move matters
here, so take it nice and slow.

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Breathing deep as you go.

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Spread the palms wide, walk the
knees underneath the hip points,

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press in to the tops of the feet

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and right away let's 
sync up with the breath.

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Here we go.
Inhale, drop the belly,

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open the chest for Cow Pose.

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Exhale, claw through the
fingertips actively as you round

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through Cat Pose.

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Inhale, drop your belly.

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Cow Pose,
as I look at my cow dog.

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And exhale chin to chest,
round through,

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claw through the fingertips.

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Now try to sync up with your
own rhythm here of breath.

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Perhaps you start to 
welcome an audible breath here.

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If you're familiar with Ujjayi,
the victory breath,

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that oceans sound, maybe you
sync up with that here or try.

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And then bring it back to
a nice, neutral straight line.

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Walk the hands out a 
bit and nice and easy here,

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we're gonna just find a
little sway from left to right.

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Pressing evenly 
through the fingertips,

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the knuckles, really rooting
down in that fleshy part of the

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hand between your 
index finger and thumb.

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Then from here, 
keep swaying, nice and easy.

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Soft, easy movement is 
the name of the game today.

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Curl your toes under and with
this sway you're going to lift

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one knee and then the other
and continue the swaying motion,

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just do your best.

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We're here to explore all the
way up to Downward Facing Dog.

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And then let that
entrance inspire

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some movement 
here that feels good.

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Wiggling the hips,
bending the knees,

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pedaling it out 
through the feet.

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Keep that connection between
the index finger and thumb.

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Upper arm bones rotate out.

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Great and we'll find stillness
for one cycle of breath here,

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melting heart back.

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Finding a softness 
in the neck, the jaw.

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And then bending the knees,
looking forward,

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carving a line with a nose
you're going to take slow baby

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steps all the way up,
finding that sway.

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Feet hip width 
apart or flush together,

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just nice conscious footing.

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If you have a 
little animal nearby,

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you can give them a little pet.

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Soft pet.

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And if not, 
I'll share mine with you.

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He just made us 
sound like (groans).

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And then here we go.
Let's roll it up nice and slow.

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Listen to the sound of 
your breath as you do this.

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Stack up through the spine.

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As you take your next 
inhale in, find the length,

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see if you can lift the heart,
lengthen through the crown and

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just take a moment here in
Mountain Pose to soften through

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the fingertips, soften 
the skin to the forehead,

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the jaw, but find
your activation, right?

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Find those lifts, those locks.

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Find those places where you can
lift up through the front body.

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And recognize that downward
energy through the back body.

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Inhale in.

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Long exhale out.

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Relax your shoulders down.

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Beautiful, inhale to 
sweep the arms up and overhead,

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big stretch.

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Exhale, Forward Fold,
all the way down.

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Soft fingers today.

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Just wiggle your 
fingertips as you rain it down.

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Big inhale lifts you 
up halfway, find length.

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On the exhale that wave crests
and falls as you Forward Fold.

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Beautiful, bend your knees,
fingertips come to the mat.

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Light a little 
energy up in your core

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as you step the right foot back.

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Lower the right knee.

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Inhale, open the chest, 
loop your shoulders forward,

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up and back, look forward.

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Exhale, pull that 
left hip crease back,

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flex your left toes 
towards your face.

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Big stretch here.

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Inhale to roll 
all the way forward.

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Lift the back knee up.

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Exhale to plant the palms,
step the left toes back,

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Plank Pose.

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Inhale to shift forward,
look forward.

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Exhale with control the lower
all the way down to the belly.

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Inhale Bhujangasana, 
a little baby Cobra here.

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Keep it small, soft and easy.

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Exhale, slowly release 
forehead back to the mat.

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Alright, listen carefully,
curl the toes under.

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Press up just 
to all fours, inhale.

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And then exhale, peel the hip
creases all the way up and back,

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Downward Facing Dog,
soft and easy here.

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Inhale in deeply here.

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Find a soft sway or wiggle of
the hips as you breathe out.

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Excellent, bend the knees,
look forward.

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Find that little sway as you
take your baby steps all the way

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up to the top of the mat.

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Feet hip width apart or
flush together, your choice.

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Big inhale lifts you 
up halfway, find length.

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Catch a wave here.

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Exhale, soften and fold inward.

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Good, bend the knees.
Fingertips kiss the mat.

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Light a little fire in
your belly, here we go.

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We're gonna step the 
left foot back this time.

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Lower left knee to the earth.

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And if you want to create a
little more space here at any

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time, just walk 
that left knee back.

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Walk the back knee towards 
the back edge of the mat.

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Good, inhale to open the chest,
look forward here.

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Exhale, peel the 
right hip crease back,

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flex your right 
toes toward your face.

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Good, inhale to 
roll all the way forward.

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Lift the back knee.

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We're gonna plant the palms, 
step the right toes back,

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Plank Pose.

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So just ask yourself here,"Am I
working harder than I need to?

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"Am I putting in more effort?"

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Not just in a physical, 
but in your mental state too.

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Good, inhale, shift forward
on the toes, look forward.

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Squeeze the elbows in,
you got this.

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Slowly lower with control 
all the way to the belly.

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Inhale, Cobra.
Lift it up nice and easy.

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Exhale, soften and fold.

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Again, curl toes under,
just all fours.

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Big inhale lifts you up.

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And then exhale, 
peel the hips back,

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lead with the tail, 
Downward Facing Dog.

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Awesome, shake the 
head a little bit here.

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Big inhale.

247
00:13:20,299 --> 00:13:22,352
And long, long exhale.

248
00:13:24,003 --> 00:13:26,506
Awesome anchor 
through the left heel.

249
00:13:26,506 --> 00:13:30,877
On your next breath in, slowly
lift the right leg up high.

250
00:13:30,877 --> 00:13:33,346
Dial the right toes down.

251
00:13:33,346 --> 00:13:35,114
Then when you're ready, bend
your right knee or we're gonna

252
00:13:35,114 --> 00:13:36,783
stack the right 
hip over the left.

253
00:13:36,783 --> 00:13:39,318
Peek at me if you need to,
take your time.

254
00:13:39,318 --> 00:13:40,887
Press into both palms evenly.

255
00:13:40,887 --> 00:13:42,422
You can turn 
your gaze underneath

256
00:13:42,422 --> 00:13:44,787
your right armpit chest here.

257
00:13:45,958 --> 00:13:47,460
Nice, then inhale in,

258
00:13:47,460 --> 00:13:50,179
big stretch expansion 
through the right side body.

259
00:13:50,179 --> 00:13:51,764
On an exhale, move slow.

260
00:13:51,764 --> 00:13:53,132
Careful not to rush.

261
00:13:53,132 --> 00:13:55,435
Bring your right 
knee all the way through,

262
00:13:55,435 --> 00:13:57,937
all the way up 
and into your lunge.

263
00:13:57,937 --> 00:13:59,305
Good, so we've been here before.

264
00:13:59,305 --> 00:14:01,674
We know we can 
lower that left knee down.

265
00:14:01,674 --> 00:14:04,677
Otherwise, we'll experiment 
with keeping it lifted.

266
00:14:04,677 --> 00:14:06,112
Squeezing the 
inner thighs together.

267
00:14:06,112 --> 00:14:08,381
Finding that activation, 
tuck the chin

268
00:14:08,381 --> 00:14:10,750
and roll it up, high lunge.

269
00:14:10,750 --> 00:14:12,685
I love the roll up 
'cause you can really feel

270
00:14:12,685 --> 00:14:15,243
everything turn on.

271
00:14:15,243 --> 00:14:17,304
Bend that front knee. (chuckles)

272
00:14:18,572 --> 00:14:20,314
Find your breath.

273
00:14:22,605 --> 00:14:24,684
Squeeze inner 
thighs to the midline.

274
00:14:24,684 --> 00:14:25,909
Find your center.

275
00:14:25,909 --> 00:14:28,447
Hands on the waistline 
or we'll reach for the sky.

276
00:14:29,736 --> 00:14:31,904
Nice. So if you get up
here and you're like, "Whoa."

277
00:14:31,904 --> 00:14:34,107
For whatever reason, 
this is too much today,

278
00:14:34,107 --> 00:14:35,784
bring that back knee down.

279
00:14:35,784 --> 00:14:37,543
The earth is there to catch you

280
00:14:37,543 --> 00:14:42,014
and we're so lucky 
that that is the reality.

281
00:14:42,014 --> 00:14:44,717
So bring that back 
me down if you need to.

282
00:14:44,717 --> 00:14:46,319
If the back knee is lifted.

283
00:14:46,319 --> 00:14:49,341
Use your next inhale 
to straighten both legs

284
00:14:49,341 --> 00:14:50,957
and let your breath lift you.

285
00:14:50,957 --> 00:14:53,126
Lift from the pelvic floor,
lift the heart.

286
00:14:53,126 --> 00:14:54,494
Straighten, 
straighten, straighten.

287
00:14:54,494 --> 00:14:57,530
And then exhale, bend the
knees, front knee bends deeply,

288
00:14:57,530 --> 00:14:59,932
micro bend in that back leg.

289
00:14:59,932 --> 00:15:03,115
Two more just like that.
Inhale, the breath lifts you.

290
00:15:04,470 --> 00:15:07,993
Exhale, shoulders
relax with control, we bend.

291
00:15:09,008 --> 00:15:10,756
One more, inhale, it lifts you.

292
00:15:11,903 --> 00:15:14,947
Press in to all four corners of
that front foot for stability.

293
00:15:14,947 --> 00:15:17,116
And then exhale, we bend.

294
00:15:17,116 --> 00:15:19,361
Softening in.
Great, here we go.

295
00:15:19,361 --> 00:15:20,536
Opening up Warrior II.

296
00:15:20,536 --> 00:15:22,189
We're gonna 
pivot on the back foot,

297
00:15:22,189 --> 00:15:24,590
back toes turn in.

298
00:15:24,590 --> 00:15:27,093
We want to make sure 
we're not shifting forward here,

299
00:15:27,093 --> 00:15:28,127
but find center.

300
00:15:28,127 --> 00:15:29,796
Stack head over heart,
heart over pelvis.

301
00:15:29,796 --> 00:15:32,665
We want to create 
a nice healthy line.

302
00:15:33,824 --> 00:15:35,701
A little highway in the spine

303
00:15:35,701 --> 00:15:39,539
for your energy 
to flow with ease.

304
00:15:39,539 --> 00:15:42,108
Pull the pinkies back,
lift your chest.

305
00:15:42,108 --> 00:15:43,544
Now pause here.

306
00:15:44,944 --> 00:15:46,946
Lean into your strength.

307
00:15:48,848 --> 00:15:52,318
Are there places 
that you can soften?

308
00:15:52,318 --> 00:15:54,320
Notice your breath.

309
00:15:56,622 --> 00:15:58,658
Great, then reach 
the right fingertips forward,

310
00:15:58,658 --> 00:16:00,560
really forward.
Take up space here as you reach

311
00:16:00,560 --> 00:16:02,562
all the way up 
drawing a big rainbow.

312
00:16:02,562 --> 00:16:04,964
We'll start to straighten
through the front leg,

313
00:16:04,964 --> 00:16:07,366
taking the right fingertips 
all the way up and back.

314
00:16:07,366 --> 00:16:10,570
Big stretch here.
Big shape.

315
00:16:10,570 --> 00:16:11,871
And then find a softness,

316
00:16:11,871 --> 00:16:13,973
a playfulness here
as you inhale in.

317
00:16:13,973 --> 00:16:16,209
Exhale, 
cartwheel all the way back,

318
00:16:16,209 --> 00:16:17,810
bending that front knee.

319
00:16:17,810 --> 00:16:20,079
Coming all the way back 
in through to your lunge.

320
00:16:20,079 --> 00:16:23,482
Back knee can stay lifted or
it can lower as we continue the

321
00:16:23,482 --> 00:16:26,319
journey, spiraling the heart
towards the right and taking the

322
00:16:26,319 --> 00:16:28,588
right fingertips, 
soft fingers here,

323
00:16:28,588 --> 00:16:31,490
all the way up towards 
the sky for a big twist.

324
00:16:31,490 --> 00:16:33,693
Breathe in, lift.

325
00:16:33,693 --> 00:16:36,229
Exhale, take it down.

326
00:16:36,229 --> 00:16:36,963
Nice work, everyone.

327
00:16:36,963 --> 00:16:39,899
Plant the palms, 
steps the right toes back.

328
00:16:39,899 --> 00:16:41,601
Shift forward all the way.

329
00:16:41,601 --> 00:16:44,403
Lower all the way to your belly.

330
00:16:44,403 --> 00:16:47,440
Inhale, Cobra, nice and easy.

331
00:16:47,440 --> 00:16:51,878
Exhale, bring it down softly.

332
00:16:51,878 --> 00:16:54,614
Curl the toes under, 
press up to all fours.

333
00:16:54,614 --> 00:16:56,782
Take a deep breath in.

334
00:16:56,782 --> 00:16:58,684
And then peel the tailbone up

335
00:16:58,684 --> 00:17:02,269
as you exhale to 
Downward Facing Dog.

336
00:17:03,016 --> 00:17:04,645
Good. Inhale in.

337
00:17:06,107 --> 00:17:07,710
Empty it out, let go.

338
00:17:09,150 --> 00:17:11,197
Anchor the right heel.

339
00:17:11,197 --> 00:17:11,864
Inhale,

340
00:17:11,864 --> 00:17:13,866
slide the left leg up high,
Three-Legged Dog.

341
00:17:13,866 --> 00:17:16,335
Turn your left toes down.

342
00:17:16,335 --> 00:17:18,170
Good, then bend your left knee.

343
00:17:18,170 --> 00:17:21,607
Keep your right heel dragging
down as you open up through the

344
00:17:21,607 --> 00:17:24,677
left side, stacking the 
left hip over the right.

345
00:17:24,677 --> 00:17:26,913
There's going to gonna be a
tendency to collapse all of the

346
00:17:26,913 --> 00:17:29,048
weight into 
your right side, right foot,

347
00:17:29,048 --> 00:17:33,152
right hand, see if you can
press and both palms evenly.

348
00:17:33,152 --> 00:17:35,178
Great, maybe take your 
gaze to look underneath

349
00:17:35,178 --> 00:17:37,590
the left armpit chest, really open.

350
00:17:37,590 --> 00:17:40,359
Inhale in, exhale,
nice and slow,

351
00:17:40,359 --> 00:17:42,895
bring that left 
knee all the way down,

352
00:17:42,895 --> 00:17:46,666
in and all the way 
up in to your lunge.

353
00:17:46,666 --> 00:17:47,900
Here we go.

354
00:17:47,900 --> 00:17:49,602
Activate, find your breath.

355
00:17:49,602 --> 00:17:51,103
When you're ready,
tuck the chin.

356
00:17:51,103 --> 00:17:54,206
Roll it up, roll it up,
roll it up, roll it up.

357
00:17:54,206 --> 00:17:55,581
Benji's rolling it up too.

358
00:17:56,767 --> 00:17:59,915
Good front knee over front
ankle as we find our footing.

359
00:17:59,915 --> 00:18:02,281
Such a personal journey, right?

360
00:18:02,281 --> 00:18:03,449
So there's no rush.

361
00:18:03,449 --> 00:18:07,820
There's no rush to 
catch up with me or mimic me.

362
00:18:07,820 --> 00:18:09,221
Find your footing.

363
00:18:09,221 --> 00:18:11,290
Notice where your thoughts go.

364
00:18:11,290 --> 00:18:14,594
Are you making this harder
than you need to for yourself?

365
00:18:14,594 --> 00:18:18,864
I'm not saying you are.
I'm just, just asking questions.

366
00:18:18,864 --> 00:18:21,334
Hands on the waistline 
or we reach for the sky.

367
00:18:22,468 --> 00:18:25,938
Ready? Let your breath 
do the work for you.

368
00:18:25,938 --> 00:18:28,007
Let your breath do the 
hard work, nothing else.

369
00:18:28,007 --> 00:18:28,975
Here we go, inhale,

370
00:18:28,975 --> 00:18:31,110
reaching up 
straighten both legs.

371
00:18:31,110 --> 00:18:32,778
Lift high.

372
00:18:32,778 --> 00:18:34,780
Exhale, softening in,
bend the knee.

373
00:18:34,780 --> 00:18:36,882
Slight micro bend 
in that back knee.

374
00:18:37,899 --> 00:18:39,756
Inhale, reach it up.

375
00:18:39,756 --> 00:18:41,845
Strong and steady.

376
00:18:42,723 --> 00:18:44,424
Exhale, bend.

377
00:18:46,058 --> 00:18:47,793
Inhale, last time to 
lift, lift, lift.

378
00:18:47,793 --> 00:18:49,161
Lift up from the pelvic floor,

379
00:18:49,161 --> 00:18:51,764
press away from 
your yoga mat, reach.

380
00:18:51,764 --> 00:18:54,881
Excellent, bend your front knee,
pivot on the back foot and

381
00:18:54,881 --> 00:18:57,235
nice and slow, 
let's open up Warrior II.

382
00:18:57,949 --> 00:18:59,405
To the right.

383
00:19:00,474 --> 00:19:02,144
Find your footing.

384
00:19:03,175 --> 00:19:05,544
Again, back toes are turned in.

385
00:19:05,544 --> 00:19:08,180
There is a bit of a tendency
to kind of lean forward here,

386
00:19:08,180 --> 00:19:11,984
so pull it back, strong base.

387
00:19:11,984 --> 00:19:13,986
And then spine nice and long.

388
00:19:16,055 --> 00:19:16,722
Great.

389
00:19:16,722 --> 00:19:19,425
Pull the pinkies back and
just observe your breath here.

390
00:19:19,425 --> 00:19:22,015
Press into the outer 
edge of that back foot.

391
00:19:23,129 --> 00:19:26,565
Press into the ball 
joint of your left big toe.

392
00:19:26,565 --> 00:19:28,507
Hug the low ribs in,
you're doing great.

393
00:19:29,617 --> 00:19:30,603
Soften.

394
00:19:34,473 --> 00:19:36,275
Gorgeous, then 
flip your left palm up,

395
00:19:36,275 --> 00:19:39,278
reach it forward, up, take
up space here as you draw big

396
00:19:39,278 --> 00:19:42,415
rainbow straightening through
the front leg all the way up and

397
00:19:42,415 --> 00:19:44,750
back, nice long beautiful 
neck here as your reach.

398
00:19:45,750 --> 00:19:48,821
(sighs) Thank you 
body for moving with me,

399
00:19:48,821 --> 00:19:52,324
(chuckles) for taking 
me on this journey.

400
00:19:52,324 --> 00:19:54,894
And here you go, soft
playfulness as we bend the front

401
00:19:54,894 --> 00:19:56,996
knee, cartwheel 
it all the way back.

402
00:19:56,996 --> 00:19:59,532
We're headed into a twist,
take your time.

403
00:19:59,532 --> 00:20:02,068
Right hand to the earth,
maybe right knee to the earth,

404
00:20:02,068 --> 00:20:05,304
maybe not as we slowly 
peel the left fingertips up.

405
00:20:05,304 --> 00:20:07,706
Soft fingertips here, 
take a deep breath in.

406
00:20:07,706 --> 00:20:09,709
Lift a little higher.

407
00:20:09,709 --> 00:20:12,878
And then exhale to bring 
it all the way back down.

408
00:20:12,878 --> 00:20:15,281
Awesome work.
Plant the palms, here you go,

409
00:20:15,281 --> 00:20:17,550
you're gonna step
the left toes back, Plank.

410
00:20:17,550 --> 00:20:21,620
So you can keep the knees
lifted here or you can lower.

411
00:20:22,404 --> 00:20:23,689
And we're gonna 
find just a soft,

412
00:20:23,689 --> 00:20:26,725
easy sway from left to right.

413
00:20:26,725 --> 00:20:28,694
Nice and easy.

414
00:20:28,694 --> 00:20:30,029
If this is to 
watch on the wrist,

415
00:20:30,029 --> 00:20:31,363
this is actually 
really good for the wrists,

416
00:20:31,363 --> 00:20:33,532
believe it or not, if you're
clawing through the fingertips

417
00:20:33,532 --> 00:20:34,633
and pressing into the knuckles,

418
00:20:34,633 --> 00:20:36,665
but we can always come 
onto the forearms here.

419
00:20:37,455 --> 00:20:42,108
And we're just finding a soft
sway for five, stick with it.

420
00:20:42,108 --> 00:20:43,927
Four, stick with it.

421
00:20:43,927 --> 00:20:46,278
Find that softness.

422
00:20:46,278 --> 00:20:47,947
Let your breath 
do the hard work.

423
00:20:47,947 --> 00:20:50,449
Three, two and one.

424
00:20:50,449 --> 00:20:52,251
Slowly lower to the knees.

425
00:20:52,251 --> 00:20:53,652
Bring the big toes to touch.

426
00:20:53,652 --> 00:20:55,421
Knees as wide as the mat.

427
00:20:55,421 --> 00:20:57,056
Send the hips back.

428
00:20:57,056 --> 00:20:59,492
Extended Child's Pose,
awesome work.

429
00:20:59,492 --> 00:21:01,827
Close your eyes.
Relax your head.

430
00:21:01,827 --> 00:21:03,207
Relax your heart.

431
00:21:04,897 --> 00:21:06,899
Soften everything.

432
00:21:21,614 --> 00:21:23,616
Listen to your breath.

433
00:21:29,221 --> 00:21:31,624
Trust that this 
time is valuable.

434
00:21:34,130 --> 00:21:36,862
And it really doesn't 
matter what happens on the mat,

435
00:21:36,862 --> 00:21:38,864
what you achieve.

436
00:21:43,936 --> 00:21:47,524
But simply showing up 
and your willingness

437
00:21:49,619 --> 00:21:53,779
to both activate and soften

438
00:21:55,820 --> 00:21:56,965
is enough.

439
00:22:02,226 --> 00:22:04,890
Right? The strength 
and the grace.

440
00:22:12,038 --> 00:22:13,405
Take a deep breath in.

441
00:22:15,875 --> 00:22:17,831
And a long breath out.

442
00:22:20,666 --> 00:22:23,209
And on your next inhale,
begin to lift the head,

443
00:22:23,209 --> 00:22:25,211
slowly come back up.

444
00:22:27,079 --> 00:22:29,815
Good, we're gonna come all
the way through to all fours,

445
00:22:29,815 --> 00:22:32,751
walk the knees underneath the
hips and then you gonna cross

446
00:22:32,751 --> 00:22:34,220
one ankle over the other.

447
00:22:34,220 --> 00:22:37,756
Be mindful, use your hands
here to slowly come all the way

448
00:22:37,756 --> 00:22:40,459
through back to Sukhasana.

449
00:22:44,528 --> 00:22:47,325
Let's take a second 
here to sit up nice and tall.

450
00:22:51,904 --> 00:22:54,840
The easy pose,
not always so easy, right?

451
00:22:54,840 --> 00:22:59,211
If you've ever experimented with
a meditation or any sort of,

452
00:22:59,211 --> 00:23:01,146
you know, just quiet sitting.

453
00:23:03,115 --> 00:23:06,418
Some days you land, (sighs) easy.

454
00:23:06,418 --> 00:23:08,687
And some days not so easy.

455
00:23:10,938 --> 00:23:14,260
In this shape here,
Sukhasana, we find that ease.

456
00:23:14,260 --> 00:23:16,061
We find this lift 
up through the front,

457
00:23:16,061 --> 00:23:17,759
this grounding through the back.

458
00:23:18,926 --> 00:23:22,134
And we just take a second here
to close the eyes or soften the

459
00:23:22,134 --> 00:23:26,105
gaze and find stillness and see
if you can just notice any areas

460
00:23:26,105 --> 00:23:29,642
of the body or, I'm 
thinking these days too,

461
00:23:29,642 --> 00:23:33,412
the mind where you might be

462
00:23:33,412 --> 00:23:36,882
putting in a little more
effort than necessary.

463
00:23:42,527 --> 00:23:47,293
I truly believe that 
with regular practice,

464
00:23:47,293 --> 00:23:51,930
we can create a life for 
ourselves where we feel like

465
00:23:51,930 --> 00:23:55,701
we're working for 
ourselves rather than against.

466
00:23:55,701 --> 00:23:59,838
And it's in our daily practice
that we get the opportunity to

467
00:23:59,838 --> 00:24:03,425
safely experiment and 
explore and practice that.

468
00:24:03,425 --> 00:24:06,758
And you may not notice or
have that aha moment on the mat,

469
00:24:06,758 --> 00:24:09,982
but it may be something that
you notice off the mat or maybe

470
00:24:09,982 --> 00:24:12,985
something that 
someone that you know

471
00:24:12,985 --> 00:24:14,853
sees in you or 
recognizes in you.

472
00:24:17,771 --> 00:24:18,757
Just a little food for thought.

473
00:24:18,757 --> 00:24:21,578
Take a second 
here to just notice.

474
00:24:36,075 --> 00:24:39,645
Let your next 
big inhale lift you,

475
00:24:39,645 --> 00:24:41,647
whatever that means to you.

476
00:24:43,549 --> 00:24:46,051
And on the exhale, 
you're gonna twist to one side,

477
00:24:46,051 --> 00:24:49,177
any side, opposite hand 
coming to opposite knee.

478
00:24:49,177 --> 00:24:51,724
And then your other arm will
come behind to support you in

479
00:24:51,724 --> 00:24:54,727
keeping a nice tall spine.

480
00:24:54,727 --> 00:24:59,531
Soft and easy twists are great
to practice Sukha because we

481
00:24:59,531 --> 00:25:04,303
tend to crank into them a lot
here in the asana practice.

482
00:25:04,303 --> 00:25:06,839
Great, go ahead and 
release it back to center.

483
00:25:06,839 --> 00:25:08,173
Again, whatever 
this means to you,

484
00:25:08,173 --> 00:25:10,175
let your inhale lift you.

485
00:25:13,278 --> 00:25:15,900
And use the exhale 
twist to the other side.

486
00:25:24,990 --> 00:25:28,060
Awesome, slowly 
release back to center.

487
00:25:28,060 --> 00:25:30,062
Bring the hands together.

488
00:25:33,565 --> 00:25:38,220
One final time, we'll 
take a big inhale together.

489
00:25:38,220 --> 00:25:39,935
Let it lift you.

490
00:25:42,080 --> 00:25:44,363
And use your exhale to bow.

491
00:25:45,515 --> 00:25:47,383
Thanks everyone.

492
00:25:48,236 --> 00:25:49,715
Namaste.

493
00:25:51,687 --> 00:25:54,909
(upbeat gentle music)