1 00:00:00,434 --> 00:00:04,104 Hi, everyone, welcome to Home, your 30-day yoga journey. 2 00:00:04,104 --> 00:00:05,606 It's Day 6, baby. 3 00:00:05,606 --> 00:00:08,408 (mimicking lasers) 4 00:00:10,544 --> 00:00:11,906 Ignite. 5 00:00:11,906 --> 00:00:13,350 Let's get started. 6 00:00:14,598 --> 00:00:18,428 (upbeat gentle music) 7 00:00:33,534 --> 00:00:36,627 Alright friends, let's come on down to the ground. 8 00:00:36,627 --> 00:00:41,408 We're gonna begin lying flat on our backs. 9 00:00:41,408 --> 00:00:43,944 As always, take your time and getting there. 10 00:00:43,944 --> 00:00:46,980 Maybe you're a little excited for today's practice. 11 00:00:46,980 --> 00:00:50,350 Maybe you are falling a little bit more 12 00:00:50,350 --> 00:00:52,085 in the category of dread. 13 00:00:52,085 --> 00:00:53,787 Do not worry. 14 00:00:53,787 --> 00:00:56,323 Do not dread anything. 15 00:00:56,323 --> 00:00:59,493 Remember you even just in this journey thus far, 16 00:00:59,493 --> 00:01:02,896 you have the tools to approach everything with 17 00:01:02,896 --> 00:01:07,100 both a discipline, a attention to the action, 18 00:01:07,100 --> 00:01:11,905 but also you have no this idea of softness. Right? 19 00:01:11,905 --> 00:01:13,974 Working for yourself rather than against. 20 00:01:13,974 --> 00:01:16,614 So, you know, it's okay to have feelings, 21 00:01:16,614 --> 00:01:20,280 but just pay attention and let's try to integrate all of the 22 00:01:20,280 --> 00:01:22,316 things that we have introduced thus far 23 00:01:22,316 --> 00:01:27,287 in our iconic Day 6 practice. 24 00:01:27,287 --> 00:01:28,822 Okay, here we go. 25 00:01:28,822 --> 00:01:30,857 Knees are bent. If you're not already here, 26 00:01:30,857 --> 00:01:33,760 go ahead and bring the soles of the feet to the mat. 27 00:01:34,706 --> 00:01:37,631 And let's just take a second, let the hands come to the belly, 28 00:01:37,631 --> 00:01:41,435 this deep place of listening and 29 00:01:41,435 --> 00:01:43,236 you can even give your belly a little rub. 30 00:01:43,236 --> 00:01:47,240 If you want to be extra, you can do a little clockwise circle for 31 00:01:47,240 --> 00:01:50,110 digestion just to kind of move the stomach 32 00:01:50,110 --> 00:01:52,846 chi a bit there or you can find stillness. 33 00:01:52,846 --> 00:01:56,049 And let's just take a second to relax everything into the earth. 34 00:01:59,586 --> 00:02:02,444 And start to feel your breath. 35 00:02:08,595 --> 00:02:12,299 Perhaps a moment of gratitude here for showing up as you are. 36 00:02:19,840 --> 00:02:23,746 And all we can do when we show up 37 00:02:23,746 --> 00:02:26,934 is be present with what is. 38 00:02:26,934 --> 00:02:30,775 This is what the yoga practice 39 00:02:30,775 --> 00:02:33,098 asks of us lovingly. 40 00:02:34,421 --> 00:02:35,838 So do your best. 41 00:02:40,092 --> 00:02:44,831 Each day we show up in attempt to simply be present with what 42 00:02:44,831 --> 00:02:46,433 is, and then one day you realize, 43 00:02:46,433 --> 00:02:47,934 "Oh, I'm little stronger here. 44 00:02:47,934 --> 00:02:52,005 "Oh, I'm moving from my middle, from my center, 45 00:02:52,005 --> 00:02:54,341 "a little more here." 46 00:02:54,341 --> 00:02:59,446 Finding more ease, not getting caught or hung up 47 00:02:59,446 --> 00:03:01,581 on the usual things. 48 00:03:01,581 --> 00:03:03,150 So our patterns start to change. 49 00:03:08,905 --> 00:03:14,360 But if you can today, as we work on core strength 50 00:03:14,360 --> 00:03:17,416 try your best to not focus on the outcome 51 00:03:17,416 --> 00:03:19,633 or where you should be, but you don't feel you are. 52 00:03:21,939 --> 00:03:22,803 Just be present. 53 00:03:22,803 --> 00:03:25,739 One present moment, a window to the next. 54 00:03:31,011 --> 00:03:33,354 Let's take a deep breath in 55 00:03:35,150 --> 00:03:37,768 and enjoy a long exhale out. 56 00:03:40,287 --> 00:03:42,489 And two more just like that. Inhale in. 57 00:03:45,425 --> 00:03:47,170 And a long breath out. 58 00:03:47,170 --> 00:03:50,197 And on this next one, think of all of the people around the 59 00:03:50,197 --> 00:03:53,166 world breathing together in this moment even. 60 00:03:53,166 --> 00:03:54,394 Big inhale. 61 00:03:56,948 --> 00:03:59,072 And exhaling as one. 62 00:04:02,369 --> 00:04:03,377 I love it. 63 00:04:03,377 --> 00:04:07,881 Alright, interlace the fingertips, open your eyes. 64 00:04:07,881 --> 00:04:09,549 Bring the hands behind the head. 65 00:04:09,549 --> 00:04:13,753 We're going to return to this idea of the neck hammock. 66 00:04:13,753 --> 00:04:17,261 In fact, let's implement a little self massage. 67 00:04:18,692 --> 00:04:23,730 Can never not benefit from a little self massage. 68 00:04:23,730 --> 00:04:25,332 Hey-oh, Okay. Here we go. 69 00:04:25,332 --> 00:04:26,399 Elbows nice and wide. 70 00:04:26,399 --> 00:04:27,734 We're gonna scoop the tailbone up. 71 00:04:27,734 --> 00:04:30,303 Bring the low back really flush with the mat. 72 00:04:30,303 --> 00:04:33,306 You should feel your spinal column kind of magnetically 73 00:04:33,306 --> 00:04:37,250 being drawn down to the earth, down to your yoga mat. 74 00:04:38,558 --> 00:04:41,014 Great, inhale in here. 75 00:04:41,014 --> 00:04:43,116 Stay grounded through all four corners of the feet. 76 00:04:43,116 --> 00:04:45,452 Just notice some patterns here, no right or wrong but notice if 77 00:04:45,452 --> 00:04:48,455 your knees, excuse me, your toes come out and then therefore your 78 00:04:48,455 --> 00:04:52,792 knees or in and see if you can get a get a feeling for them 79 00:04:52,792 --> 00:04:55,295 kind of moving straight forward. 80 00:04:55,295 --> 00:04:57,355 Alright, empty out your breath. 81 00:04:57,355 --> 00:05:00,116 And here we go, inhale in together, elbows wide. 82 00:05:02,102 --> 00:05:04,437 And then exhale, you're going to lift head, 83 00:05:04,437 --> 00:05:07,073 neck, shoulders, elbows, nice and wide all the way up. 84 00:05:07,073 --> 00:05:10,977 We want to feel the low belly, the low abdominals and the upper 85 00:05:10,977 --> 00:05:14,981 abdominals draw in, cinch in towards the center. 86 00:05:14,981 --> 00:05:16,049 This is that third chakra. 87 00:05:16,049 --> 00:05:18,218 It's why I'm wearing the gold today. (chuckles) 88 00:05:18,218 --> 00:05:19,286 Such a nerd. 89 00:05:19,286 --> 00:05:20,854 All the way in towards that center. 90 00:05:20,854 --> 00:05:23,637 This is this energetic center 91 00:05:23,637 --> 00:05:26,593 that stimulates confidence, 92 00:05:26,593 --> 00:05:30,597 the kind of I am affirmation. 93 00:05:30,597 --> 00:05:33,133 This sense of knowing one's self. 94 00:05:33,133 --> 00:05:35,869 This feeling of home. 95 00:05:35,869 --> 00:05:38,104 The Huddah, right? The center. 96 00:05:38,104 --> 00:05:40,006 We're here for three. 97 00:05:40,006 --> 00:05:44,177 If you're not feeling it, take your gaze up and back 98 00:05:44,177 --> 00:05:45,912 and scoop your tailbone up. Two, one. 99 00:05:45,912 --> 00:05:48,081 Awesome, lower. (chuckles) Sorry. 100 00:05:48,885 --> 00:05:50,650 Inhale in. 101 00:05:50,650 --> 00:05:52,919 Exhale again. Lift the gaze up. 102 00:05:52,919 --> 00:05:57,224 Really try to peel your shoulder blades off the earth. 103 00:05:57,224 --> 00:05:58,725 And if you're like, "I'm trying." 104 00:05:58,725 --> 00:06:00,994 Great, that's all I can ask for. 105 00:06:00,994 --> 00:06:02,529 Scoop the tailbone up, 106 00:06:02,529 --> 00:06:04,497 press into the ball joint of the big toe. 107 00:06:04,497 --> 00:06:08,368 We're still creating a one hundred and ten percent 108 00:06:08,368 --> 00:06:09,569 full body experience. 109 00:06:09,569 --> 00:06:11,738 Thinking of the body as one moving part. 110 00:06:11,738 --> 00:06:16,243 Not these isolated, you know, abdominals. 111 00:06:16,243 --> 00:06:17,677 See if you can lift a little higher, 112 00:06:17,677 --> 00:06:21,097 create more of a sensation in the center by drawing 113 00:06:21,097 --> 00:06:24,618 the low belly in, hugging the low ribs in. 114 00:06:25,712 --> 00:06:27,721 Oops, my elbows have come in to compensate, 115 00:06:27,721 --> 00:06:29,322 so I'm going to open them wide again. 116 00:06:29,322 --> 00:06:30,857 Yes, here you go for three. 117 00:06:31,985 --> 00:06:34,123 Breathe deep, two. 118 00:06:34,123 --> 00:06:35,462 One, lower. 119 00:06:35,462 --> 00:06:37,097 Now we're going to move with the breath. 120 00:06:37,097 --> 00:06:40,133 Inhale to lower, exhale to lift. 121 00:06:40,133 --> 00:06:42,269 Ready, big breath in all together. 122 00:06:43,334 --> 00:06:45,839 Exhale, lift. 123 00:06:45,839 --> 00:06:47,599 Inhale to lower. 124 00:06:48,441 --> 00:06:49,509 Exhale to lift. 125 00:06:49,509 --> 00:06:51,778 Mindful controlled movement. 126 00:06:51,778 --> 00:06:54,114 Inhale to lower. 127 00:06:54,114 --> 00:06:55,615 Exhale to lift. Lift high. 128 00:06:56,416 --> 00:06:57,888 Inhale to lower. 129 00:06:58,818 --> 00:07:00,487 Exhale to lift. 130 00:07:00,487 --> 00:07:01,811 Need more? 131 00:07:01,811 --> 00:07:04,257 You're gonna lift the shins parallel to the ceiling. 132 00:07:04,257 --> 00:07:05,725 We've been here before on our journey. 133 00:07:05,725 --> 00:07:09,663 Inhale to lower, exhale to lift, take it away. 134 00:07:09,663 --> 00:07:11,031 So feet can be on the ground. 135 00:07:11,031 --> 00:07:14,258 Maybe even you just experiment with lifting the heels or 136 00:07:14,258 --> 00:07:17,971 if we need a little more fire, ignite it, 137 00:07:17,971 --> 00:07:21,464 baby, by lifting the shins parallel to the ceiling. 138 00:07:22,475 --> 00:07:25,512 Inhale the lower, exhale the lift. 139 00:07:28,915 --> 00:07:32,185 So remember your softening practice. 140 00:07:32,185 --> 00:07:35,388 Are there areas that are working a little bit too hard right now? 141 00:07:35,388 --> 00:07:37,891 Can we be more efficient, 142 00:07:37,891 --> 00:07:40,927 more mindful with the breath and the body? 143 00:07:42,218 --> 00:07:45,694 You should feel a bit of fire. 144 00:07:46,733 --> 00:07:50,503 Keep it going. You got it. 145 00:07:52,772 --> 00:07:53,860 Three more. 146 00:08:01,474 --> 00:08:02,515 Awesome. 147 00:08:02,515 --> 00:08:04,918 After the last one, nice and easy, 148 00:08:04,918 --> 00:08:06,986 you're in hug the knees up to the chest, 149 00:08:06,986 --> 00:08:10,090 bring the palms to the kneecaps, inhale in. 150 00:08:10,090 --> 00:08:11,624 Exhale, draw the knees out towards 151 00:08:11,624 --> 00:08:13,226 the front edge of the mat. 152 00:08:13,226 --> 00:08:14,490 Pause here. 153 00:08:14,490 --> 00:08:16,129 Soften through the feet, the ankles. 154 00:08:16,129 --> 00:08:17,163 You can wiggle them. 155 00:08:17,163 --> 00:08:18,672 Kick, kick, kick. 156 00:08:19,509 --> 00:08:21,403 Inhale lots of love in. 157 00:08:22,390 --> 00:08:25,138 And exhale, lots of love out. 158 00:08:25,138 --> 00:08:27,633 Excellent. Slide the hands to the backs of the thighs. 159 00:08:27,633 --> 00:08:29,709 You're gonna rock all the way up to seated. 160 00:08:29,709 --> 00:08:32,045 Take a nice easy twist to one side, any side. 161 00:08:32,045 --> 00:08:34,047 Use your inhale to lift you. 162 00:08:35,315 --> 00:08:37,264 And exhale to release. 163 00:08:37,264 --> 00:08:38,451 Oh, sweet Benji. 164 00:08:38,451 --> 00:08:40,854 Inhale to the other side. 165 00:08:40,854 --> 00:08:42,055 Lift, lift, lift. 166 00:08:43,856 --> 00:08:46,192 And exhale. 167 00:08:47,082 --> 00:08:48,328 Beautiful. 168 00:08:48,328 --> 00:08:49,662 Back to center. Here we go. 169 00:08:49,662 --> 00:08:51,992 We're going to come forward on all fours. 170 00:08:53,466 --> 00:08:56,011 Continue to find active breath. 171 00:08:58,071 --> 00:08:59,906 Inhale to drop the belly. 172 00:08:59,906 --> 00:09:01,641 Pause here. Feel that length. 173 00:09:01,641 --> 00:09:03,309 Think long, Puppy belly. 174 00:09:03,309 --> 00:09:05,712 Here's an example. Long puppy belly. 175 00:09:07,005 --> 00:09:08,344 Long puppy belly. 176 00:09:09,482 --> 00:09:13,653 And then on your next exhalation, contract. 177 00:09:13,653 --> 00:09:15,655 Navel draws up and in. 178 00:09:19,492 --> 00:09:20,940 Cat Pose. 179 00:09:23,405 --> 00:09:26,266 So inhale, drop the belly. 180 00:09:26,266 --> 00:09:29,002 Expansion, open through the chest. 181 00:09:29,002 --> 00:09:31,771 Inhale, expansion. 182 00:09:31,771 --> 00:09:33,540 Exhale, contraction. 183 00:09:33,540 --> 00:09:35,542 Cat Pose. 184 00:09:38,878 --> 00:09:42,315 Alrighty, inhale nice neutral spine, Tabletop Position. 185 00:09:42,315 --> 00:09:44,551 Walk the hands forward. 186 00:09:44,551 --> 00:09:46,219 You're gonna curl the right toes under, 187 00:09:46,219 --> 00:09:49,522 send the right heel back, press away from your yoga mat as you 188 00:09:49,522 --> 00:09:51,057 curl the left toes under. 189 00:09:51,057 --> 00:09:52,792 Send the left heel back. 190 00:09:52,792 --> 00:09:55,845 Nice wide stance with the feet. 191 00:09:55,845 --> 00:09:58,298 Wrists are underneath the shoulders. 192 00:09:58,298 --> 00:10:00,767 Palms spread wide, Plank Pose. 193 00:10:00,767 --> 00:10:02,168 If you get here and it's too much, 194 00:10:02,168 --> 00:10:03,736 come to the knees and maintain this 195 00:10:03,736 --> 00:10:05,872 nice long line from crown to tail. 196 00:10:05,872 --> 00:10:07,856 Core engaged. 197 00:10:07,856 --> 00:10:11,578 Alright, now find a soft, easy motion here, 198 00:10:11,578 --> 00:10:13,713 left to right. Breathe deep. 199 00:10:15,114 --> 00:10:16,516 And now front and back. 200 00:10:16,516 --> 00:10:17,817 Kind of a sawing effect. 201 00:10:17,817 --> 00:10:19,619 Front and back. 202 00:10:19,619 --> 00:10:20,787 Front and back. 203 00:10:20,787 --> 00:10:22,355 And here we go. Left to right again. 204 00:10:22,355 --> 00:10:25,058 Soft and easy. Left to right. 205 00:10:25,058 --> 00:10:26,092 Yes, beautiful. 206 00:10:26,092 --> 00:10:29,162 And now front and back. You got this, front and back. 207 00:10:29,162 --> 00:10:30,864 Stick with it. Front and back. 208 00:10:30,864 --> 00:10:32,465 Excellent, lower the knees. 209 00:10:32,465 --> 00:10:34,601 Then slowly ease all the way to the belly. 210 00:10:36,013 --> 00:10:37,070 Beautiful. 211 00:10:37,070 --> 00:10:40,540 Drag the hands in line with the top of the rib cage here. 212 00:10:40,540 --> 00:10:42,142 Bottom of the rib cage, excuse me. 213 00:10:42,142 --> 00:10:44,577 And then here we go, pressing into the pubic bone. 214 00:10:44,577 --> 00:10:48,515 Inhale, tuck the chin, roll it up, Cobra. 215 00:10:48,515 --> 00:10:49,983 Meet your edge here. 216 00:10:49,983 --> 00:10:51,718 Crest and fall. Bring it down. 217 00:10:51,718 --> 00:10:52,919 Two more just like that. 218 00:10:52,919 --> 00:10:54,503 Inhale to rise. 219 00:10:56,334 --> 00:10:58,424 And exhale to fall. 220 00:10:58,424 --> 00:11:01,094 So here's the thing, if I'm new to the practice, 221 00:11:01,094 --> 00:11:02,095 I'm probably here. 222 00:11:02,095 --> 00:11:06,332 Do a little baby Bhujangasana, strengthening the back to 223 00:11:06,332 --> 00:11:08,968 support the core and then we'll build the core, 224 00:11:08,968 --> 00:11:09,903 right, to support the back. 225 00:11:09,903 --> 00:11:13,706 So find nice low Bujanasana, if you like. 226 00:11:13,706 --> 00:11:14,941 Okay, here we go. 227 00:11:14,941 --> 00:11:16,176 Curling the toes under. 228 00:11:16,176 --> 00:11:17,677 Inhale in. 229 00:11:17,677 --> 00:11:19,979 Exhale, press up, power up. 230 00:11:19,979 --> 00:11:21,127 Plank, you got this. 231 00:11:21,127 --> 00:11:22,615 Strong base. 232 00:11:22,615 --> 00:11:24,617 Here we go. Left to right with the hips. 233 00:11:24,617 --> 00:11:26,786 Left to right. 234 00:11:26,786 --> 00:11:28,788 And front to back. 235 00:11:31,190 --> 00:11:32,692 Good left to right. You got this. 236 00:11:32,692 --> 00:11:34,694 Breathe deep. 237 00:11:35,862 --> 00:11:37,996 And front to back. 238 00:11:37,996 --> 00:11:39,432 And one more. You got this. 239 00:11:39,432 --> 00:11:40,767 Here we go. Left to right. 240 00:11:42,467 --> 00:11:45,972 Ay, and then front to back. 241 00:11:45,972 --> 00:11:47,941 Excellent, slowly lower the knees. 242 00:11:47,941 --> 00:11:50,543 Gently come onto the belly. 243 00:11:50,543 --> 00:11:52,378 Set the hands in line with the rib cage, 244 00:11:52,378 --> 00:11:54,147 squeeze the elbows in. 245 00:11:54,147 --> 00:11:56,883 Inhale, Cobra. 246 00:11:56,883 --> 00:11:58,351 Exhale forehead to the mat. 247 00:11:58,351 --> 00:12:00,074 Benji's paws smell like Frito's. 248 00:12:01,452 --> 00:12:03,022 This kind of thing. Inhale, rise up. 249 00:12:04,867 --> 00:12:06,451 And exhale. 250 00:12:07,660 --> 00:12:08,995 One more. Follow your breath. 251 00:12:13,212 --> 00:12:14,767 Beautiful. Here we go. 252 00:12:14,767 --> 00:12:16,268 Curl the toes under. 253 00:12:16,268 --> 00:12:17,349 Inhale in. 254 00:12:17,349 --> 00:12:18,935 Exhale, contract. 255 00:12:18,935 --> 00:12:20,626 Navel draws up just like in Cat Pose 256 00:12:20,626 --> 00:12:22,675 as you lift up to your Plank. 257 00:12:22,675 --> 00:12:23,710 Here we go, left to right. 258 00:12:23,710 --> 00:12:26,045 Maybe this time a little bit more of a hip dip. 259 00:12:26,045 --> 00:12:28,381 Maybe not. Maybe you keep it small. 260 00:12:28,381 --> 00:12:29,938 Back and forth. 261 00:12:29,938 --> 00:12:32,151 I know. I know. And here we go. 262 00:12:32,151 --> 00:12:33,653 Front to back. 263 00:12:33,653 --> 00:12:34,320 Front to back. 264 00:12:34,320 --> 00:12:36,785 Front to back. Front to back. 265 00:12:36,785 --> 00:12:38,151 Now, side to side. 266 00:12:38,151 --> 00:12:39,640 Maybe dip. 267 00:12:39,640 --> 00:12:41,747 Maybe dip (chuckles) 268 00:12:41,747 --> 00:12:43,147 and front to back. 269 00:12:43,147 --> 00:12:44,707 Here we go. Front to back. 270 00:12:44,707 --> 00:12:46,443 One more time. You got this side to side. 271 00:12:46,443 --> 00:12:48,418 You can keep it small. Keep it small. 272 00:12:49,024 --> 00:12:50,576 And front to back. Here we go. 273 00:12:50,576 --> 00:12:52,538 Front to back, front to back. And lower the knees. 274 00:12:52,538 --> 00:12:54,161 Come all the way on to the belly. 275 00:12:54,161 --> 00:12:55,508 Nice. 276 00:12:55,508 --> 00:12:56,809 Inhale, rise up. 277 00:12:56,809 --> 00:12:59,312 Find a softness. 278 00:12:59,312 --> 00:13:00,613 Exhale, crest and fall. 279 00:13:02,150 --> 00:13:03,216 Keep those elbows are being in. 280 00:13:03,216 --> 00:13:04,884 Inhale, rise up. 281 00:13:04,884 --> 00:13:05,618 Catch a wave. 282 00:13:06,949 --> 00:13:09,656 And exhale, release. 283 00:13:09,656 --> 00:13:12,291 Think liquid spine. Your's can be really baby, too. 284 00:13:12,291 --> 00:13:13,326 Baby liquid spine. 285 00:13:13,326 --> 00:13:14,638 Inhale, rise. 286 00:13:14,638 --> 00:13:16,734 Exhale, fall. 287 00:13:16,734 --> 00:13:17,997 Here we go, curl the toes under. 288 00:13:17,997 --> 00:13:19,298 Inhale in. 289 00:13:19,298 --> 00:13:21,701 Exhale, press up, power up. 290 00:13:21,701 --> 00:13:22,368 Look down. 291 00:13:22,368 --> 00:13:24,504 Quietly whisper to yourself, "I am strong." 292 00:13:25,190 --> 00:13:26,305 I am strong. 293 00:13:26,305 --> 00:13:29,008 Then send the hips up high and back. 294 00:13:29,008 --> 00:13:31,010 Downward Facing Dog. 295 00:13:34,280 --> 00:13:38,918 Breathe in, breathe out. 296 00:13:38,918 --> 00:13:40,095 Breathe in. 297 00:13:41,425 --> 00:13:43,153 Empty it out. 298 00:13:43,994 --> 00:13:45,396 Big inhale. 299 00:13:46,633 --> 00:13:48,961 Empty it out. Let something go. 300 00:13:51,278 --> 00:13:53,355 Yes. Alright, here we go. 301 00:13:53,355 --> 00:13:54,887 Baby steps to the top of the mat. 302 00:13:54,887 --> 00:13:57,104 Take your time. Baby steps. Baby steps. 303 00:13:59,215 --> 00:14:00,340 When you get to the top of the mat, 304 00:14:00,340 --> 00:14:03,929 you're gonna widen the feet and then we're gonna just nice and 305 00:14:03,929 --> 00:14:05,195 easy, ease down into it. 306 00:14:05,195 --> 00:14:08,245 So slow soft movement with control, 307 00:14:08,245 --> 00:14:11,017 we're going to come down into a little bit of a squat. 308 00:14:11,935 --> 00:14:14,390 Woo, breathe. 309 00:14:16,022 --> 00:14:18,624 And then from here, we're gonna use our hands behind us to 310 00:14:18,624 --> 00:14:21,694 support us as we come through to a seat. 311 00:14:21,694 --> 00:14:24,630 You can center yourself on the mat. 312 00:14:24,630 --> 00:14:25,698 Take a deep breath in. 313 00:14:25,698 --> 00:14:28,268 Relax your shoulders as you breathe out. 314 00:14:29,936 --> 00:14:31,104 Alright, then here we go. 315 00:14:31,104 --> 00:14:32,605 We're gonna lean back. 316 00:14:32,605 --> 00:14:33,773 Hands are gonna come to the 317 00:14:33,773 --> 00:14:36,442 backs of the thighs here to start. 318 00:14:36,442 --> 00:14:37,931 And nice and easy we're gonna use 319 00:14:37,931 --> 00:14:40,680 all of these tools that we've been building 320 00:14:40,680 --> 00:14:42,815 working on together. This lift up through the front body, 321 00:14:42,815 --> 00:14:44,417 this grounding through the back body. 322 00:14:47,991 --> 00:14:50,256 Come in to Boat. 323 00:14:50,256 --> 00:14:53,392 So come into this version first, even if you can come here, 324 00:14:53,392 --> 00:14:55,394 let's start here. 325 00:14:56,696 --> 00:14:58,331 Working with the energetic body here, 326 00:14:58,331 --> 00:15:02,769 making sure that it's along for our smooth sailing 327 00:15:02,769 --> 00:15:07,039 before we kind of just jerk ourselves 328 00:15:07,039 --> 00:15:08,640 into the pose, you know? 329 00:15:08,640 --> 00:15:12,512 So just come here and you're just like a sweet Boat. 330 00:15:12,512 --> 00:15:15,648 You can even rock a little side decided a little booty massage 331 00:15:15,648 --> 00:15:18,401 floating down stream. 332 00:15:21,921 --> 00:15:25,525 Another option here at this stage is maybe to bring the 333 00:15:25,525 --> 00:15:26,459 hands behind you. 334 00:15:26,459 --> 00:15:29,115 So we're engaging the abdominal wall a little more, 335 00:15:29,115 --> 00:15:31,270 but we still have the support of the earth. 336 00:15:32,969 --> 00:15:36,936 And then third option would be to take the fingertips out. 337 00:15:36,936 --> 00:15:38,271 Let's open the palms here. 338 00:15:38,271 --> 00:15:40,273 Lift the chest, breathe deep. 339 00:15:42,041 --> 00:15:43,643 Alright, keep breathing. 340 00:15:43,643 --> 00:15:45,111 Relax your shoulders. 341 00:15:45,111 --> 00:15:46,813 Anytime you need to take a break, take it. 342 00:15:46,813 --> 00:15:51,267 It's all good but see if you can today on Day 6, Ignite. 343 00:15:51,267 --> 00:15:53,953 See if you can meet your appropriate edge. 344 00:15:53,953 --> 00:15:55,988 Maybe taking one more cycle of breath right 345 00:15:55,988 --> 00:15:59,597 when you want to give up. When your mind is like (huffs). 346 00:15:59,597 --> 00:16:01,022 Okay? 347 00:16:02,006 --> 00:16:03,930 We're going to lower and lift. 348 00:16:03,930 --> 00:16:04,931 Okay, we got this. 349 00:16:04,931 --> 00:16:06,199 Inhale to lower. 350 00:16:07,711 --> 00:16:09,035 Low Boat. 351 00:16:09,035 --> 00:16:11,103 Exhale to lift. Feel free to grab your legs. 352 00:16:11,103 --> 00:16:12,405 I love it. 353 00:16:12,405 --> 00:16:15,708 Inhale to lower, open chest. 354 00:16:15,708 --> 00:16:16,542 Exhale to lift. 355 00:16:16,542 --> 00:16:17,977 In fact, everyone give yourself a squeeze. 356 00:16:17,977 --> 00:16:19,507 Maybe even a kiss on the knee. 357 00:16:19,507 --> 00:16:21,218 Inhale to lower. 358 00:16:22,648 --> 00:16:23,382 Exhale to lift. 359 00:16:23,382 --> 00:16:25,084 Change your mind about it. Right? 360 00:16:25,084 --> 00:16:26,982 That's why I like this silly stuff. 361 00:16:26,982 --> 00:16:27,880 Why not? 362 00:16:27,880 --> 00:16:29,589 Inhale to lower. 363 00:16:29,589 --> 00:16:31,357 Exhale to lift. 364 00:16:31,357 --> 00:16:33,392 We can use the hands behind us too. 365 00:16:33,392 --> 00:16:35,094 Inhale to lower. 366 00:16:35,094 --> 00:16:37,163 Exhale to lift. 367 00:16:37,163 --> 00:16:39,398 Inhale to lower. 368 00:16:39,398 --> 00:16:40,919 Exhale to lift. 369 00:16:40,919 --> 00:16:41,947 Squeeze. 370 00:16:41,947 --> 00:16:44,070 Inhale to lower. 371 00:16:44,070 --> 00:16:45,538 Exhale to lift. You're doing great. 372 00:16:45,538 --> 00:16:47,240 Keep it going. Inhale to lower. 373 00:16:47,240 --> 00:16:48,574 Spread the fingertips. 374 00:16:48,574 --> 00:16:50,509 Exhale to lift. 375 00:16:50,509 --> 00:16:52,078 Inhale to lower. 376 00:16:53,041 --> 00:16:54,603 Exhale to lift. 377 00:16:54,603 --> 00:16:57,487 Keep it going. Inhale to lower. 378 00:16:57,487 --> 00:16:58,600 Exhale to lift. 379 00:16:58,600 --> 00:16:59,557 You have three more. 380 00:16:59,557 --> 00:17:01,088 Inhale to lower. 381 00:17:01,955 --> 00:17:02,930 Exhale to lift. 382 00:17:02,930 --> 00:17:04,952 Squeeze it in, reset. 383 00:17:04,952 --> 00:17:06,400 Inhale to lower. 384 00:17:07,033 --> 00:17:08,639 Exhale to lift. Last one. 385 00:17:08,639 --> 00:17:09,727 If you've taken a break, 386 00:17:09,727 --> 00:17:11,353 maybe you come in for this last one here. 387 00:17:11,353 --> 00:17:13,152 Inhale to lower. 388 00:17:13,152 --> 00:17:14,550 Exhale to lift. 389 00:17:14,550 --> 00:17:17,270 Awesome, bring the soles of feet to the ground. 390 00:17:17,270 --> 00:17:18,838 Hook your elbows on your knees. 391 00:17:18,838 --> 00:17:20,706 If you practiced with me before you know this is one of my 392 00:17:20,706 --> 00:17:22,408 favorite yoga poses. 393 00:17:22,408 --> 00:17:25,978 You can clasp opposite wrists with opposite hand. 394 00:17:25,978 --> 00:17:28,702 Take a deep breath in. 395 00:17:28,702 --> 00:17:30,149 And go inward. 396 00:17:30,149 --> 00:17:31,884 Go home. 397 00:17:31,884 --> 00:17:34,029 Relax the weight of your head over. 398 00:17:34,029 --> 00:17:35,488 Relax everything and just notice. 399 00:17:35,488 --> 00:17:37,490 Notice your breath. 400 00:17:39,425 --> 00:17:42,759 Feel that length in the neck. 401 00:17:49,302 --> 00:17:52,204 Soften any tension in the face or in the shoulders, 402 00:17:54,064 --> 00:17:55,824 the fingers, the toes. 403 00:18:02,890 --> 00:18:04,508 Inhale in. 404 00:18:05,714 --> 00:18:09,377 Exhale to lift the head and rise back up. 405 00:18:10,340 --> 00:18:11,277 Don't think. 406 00:18:11,277 --> 00:18:12,658 Here we go. 407 00:18:12,658 --> 00:18:14,860 Do you trust me? Boat Pose. 408 00:18:14,860 --> 00:18:16,867 Lean back, lift your heart. (laughs) 409 00:18:18,215 --> 00:18:19,899 Another Titanic reference? 410 00:18:19,899 --> 00:18:22,168 Wow, I've outdone myself. 411 00:18:22,168 --> 00:18:24,470 So we have choices. Hands on the ground. 412 00:18:24,470 --> 00:18:27,139 Hands here, here, we can also work, 413 00:18:27,139 --> 00:18:29,795 you know, maybe, just maybe creating our 414 00:18:29,795 --> 00:18:32,645 own little modification. Right? 415 00:18:32,645 --> 00:18:34,614 You got this. We got this. 416 00:18:34,614 --> 00:18:36,015 Inhale to lower. Here we go. 417 00:18:36,015 --> 00:18:38,384 Big breath in lower, low Boat. 418 00:18:38,384 --> 00:18:40,486 Exhale to lift. 419 00:18:40,486 --> 00:18:42,324 Stay focused. Inhale to lower. 420 00:18:43,956 --> 00:18:46,225 Exhale to lift. 421 00:18:46,225 --> 00:18:49,195 Inhale the lower. Hollow body, look up. 422 00:18:49,195 --> 00:18:50,215 Exhale. 423 00:18:51,399 --> 00:18:52,630 Inhale to lower. 424 00:18:53,966 --> 00:18:54,867 Exhale to lift. 425 00:18:54,867 --> 00:18:57,103 Okay, on the next one, inhale to lower. 426 00:18:57,103 --> 00:18:58,137 Take it to the left. 427 00:18:58,137 --> 00:19:00,206 Lean over to your left butt cheek. 428 00:19:00,206 --> 00:19:02,274 Exhale to lift. 429 00:19:02,274 --> 00:19:05,311 Inhale to lower, right side. 430 00:19:05,311 --> 00:19:06,528 Exhale to lift. 431 00:19:07,628 --> 00:19:09,181 Inhale to lower. 432 00:19:09,181 --> 00:19:11,283 I like I said butt cheek instead of glute. 433 00:19:11,283 --> 00:19:13,219 (laughs) Exhale to lift. 434 00:19:13,219 --> 00:19:16,422 Inhale on to your right glute, lower. 435 00:19:16,422 --> 00:19:19,087 Exhale to lift. 436 00:19:19,087 --> 00:19:20,977 Inhale lower left butt cheek. 437 00:19:22,136 --> 00:19:23,805 Exhale to lift. 438 00:19:23,805 --> 00:19:26,665 Inhale to lower #rightbuttcheek. 439 00:19:26,665 --> 00:19:28,092 Exhale to lift. Keep it going. 440 00:19:28,092 --> 00:19:29,673 Be mindful of your neck here. 441 00:19:29,673 --> 00:19:32,403 Inhale, lower, left side. 442 00:19:32,403 --> 00:19:34,518 Exhale, lift. 443 00:19:34,518 --> 00:19:37,483 Inhale, lower. Do you feel that warmth? 444 00:19:37,483 --> 00:19:38,867 Exhale, lift. 445 00:19:38,867 --> 00:19:41,430 Not just the fire in your belly. Keep going. 446 00:19:42,250 --> 00:19:46,081 But maybe this warmth in your back. 447 00:19:46,081 --> 00:19:51,452 This precious warmth in the back of your neck 448 00:19:51,452 --> 00:19:53,834 and behind your ears. 449 00:19:53,834 --> 00:19:55,441 Pay attention. 450 00:19:56,485 --> 00:19:58,052 Alright, here we go. Back to center. 451 00:19:58,052 --> 00:19:59,064 Squeeze your knees in. 452 00:19:59,064 --> 00:20:01,057 Wherever you are, meet me here. 453 00:20:01,057 --> 00:20:02,258 Three more. 454 00:20:02,258 --> 00:20:03,870 Inhale just right in the center. 455 00:20:03,870 --> 00:20:05,443 Inhale to lower. 456 00:20:05,443 --> 00:20:06,329 Exhale to lift. 457 00:20:06,329 --> 00:20:08,453 It's getting harder, I know. Inhale to lower. 458 00:20:09,663 --> 00:20:10,503 Exhale to lift. 459 00:20:10,503 --> 00:20:12,925 Squeeze and lift. Here we go, one more time. 460 00:20:12,925 --> 00:20:14,735 Let's do it all together now. 461 00:20:14,735 --> 00:20:18,197 Let's do it. Here we go. Inhale to lower, look up. 462 00:20:18,197 --> 00:20:19,379 Exhale to lift. 463 00:20:19,379 --> 00:20:22,758 Squeeze, toes touch the earth, heels touch the earth, 464 00:20:22,758 --> 00:20:25,637 hook the elbows on the knees and bow. 465 00:20:27,759 --> 00:20:29,131 That's it. You did great. 466 00:20:31,432 --> 00:20:34,536 It's not easy. 467 00:20:38,971 --> 00:20:40,473 And there's so many things we encounter, 468 00:20:40,473 --> 00:20:43,942 right, off the mat that are not easy. 469 00:20:45,929 --> 00:20:50,139 But we use this time, the asana practice, 470 00:20:50,139 --> 00:20:52,733 this breath work 471 00:20:52,733 --> 00:20:55,897 almost like as a precursor training 472 00:20:55,897 --> 00:20:59,258 so that we are more prepared to handle the 473 00:20:59,258 --> 00:21:02,695 difficult things in a way that feels good, 474 00:21:02,695 --> 00:21:05,531 that feels like home. It feels like us. 475 00:21:05,531 --> 00:21:06,699 Where we have control. 476 00:21:10,225 --> 00:21:14,773 Not just a victim to our environment 477 00:21:14,773 --> 00:21:19,545 but we can respond with grace and with strength. 478 00:21:19,545 --> 00:21:22,585 Lift your head gently. 479 00:21:22,585 --> 00:21:23,516 You killed it. 480 00:21:23,516 --> 00:21:25,851 And even if you struggle, 481 00:21:25,851 --> 00:21:28,721 you killed it because it is kind of the point. 482 00:21:28,721 --> 00:21:29,875 Come on down on the ground. 483 00:21:29,875 --> 00:21:31,624 Let's do some love, some more love, 484 00:21:31,624 --> 00:21:33,726 different kind of love. 485 00:21:33,726 --> 00:21:35,644 Hug the knees into the chest. 486 00:21:35,644 --> 00:21:37,363 You're gonna take the palms to the kneecaps, 487 00:21:37,363 --> 00:21:40,966 draw circles one way and then the other. 488 00:21:42,234 --> 00:21:45,738 Take some big cleansing breaths here, will ya? 489 00:21:45,738 --> 00:21:47,640 Seeing if you can extend your inhalation, 490 00:21:47,640 --> 00:21:49,808 make it really long and really full. 491 00:21:51,944 --> 00:21:53,746 And then extend your exhalation. 492 00:21:55,709 --> 00:21:57,183 Make it really long. 493 00:21:57,183 --> 00:21:59,185 Empty, empty, empty. 494 00:22:01,187 --> 00:22:04,356 Great, drop the heels back where we started, knees up. 495 00:22:04,356 --> 00:22:06,792 This time palms on the ground. 496 00:22:06,792 --> 00:22:09,662 Bridge Pose, toes pointing forward. 497 00:22:09,662 --> 00:22:12,598 Snuggle the shoulder blades in and together. 498 00:22:12,598 --> 00:22:16,535 Big inhale to find that long puppy belly again as you lift 499 00:22:16,535 --> 00:22:19,538 the hips up high, sits bones reach towards the backs of the 500 00:22:19,538 --> 00:22:22,308 heels, shins reach forward. 501 00:22:22,308 --> 00:22:24,610 Low ribs kind of hug in even though we're lifting the hip 502 00:22:24,610 --> 00:22:26,679 points actively up, up, up and forward. 503 00:22:27,775 --> 00:22:30,182 You can take your hands to your ribs here, 504 00:22:30,182 --> 00:22:32,418 breathe into your sweet belly. 505 00:22:32,418 --> 00:22:35,727 Let's all make a commitment to be kinder 506 00:22:35,727 --> 00:22:38,157 and more loving to ourselves. 507 00:22:38,157 --> 00:22:41,060 But in particular, this area of the body, 508 00:22:41,060 --> 00:22:45,313 the belly, our power center 509 00:22:45,313 --> 00:22:47,666 that we suck in and hide and kind of 510 00:22:47,666 --> 00:22:51,265 treat a little poorly. 511 00:22:52,058 --> 00:22:54,306 I promise to do better if you do as well. 512 00:22:54,306 --> 00:22:57,243 We owe it to ourselves. Big inhale. 513 00:22:57,243 --> 00:22:59,894 Exhale, let it all go. 514 00:23:02,293 --> 00:23:04,516 Bring the feet together, knees wide. 515 00:23:05,416 --> 00:23:07,019 Let your hands rest gently on the belly. 516 00:23:07,019 --> 00:23:09,681 Feel the rise and fall of the breath here. 517 00:23:10,923 --> 00:23:13,026 Just taking a moment to 518 00:23:15,091 --> 00:23:17,590 relax. (chuckles) 519 00:23:21,433 --> 00:23:26,845 Allow your breath to return to a comfortable rhythm. 520 00:23:37,683 --> 00:23:40,376 And take one knee, any knee, and you're gonna bring it in and 521 00:23:40,376 --> 00:23:43,022 you're just gonna turn onto one side, any side 522 00:23:43,022 --> 00:23:46,725 come into a fetal position. 523 00:23:46,725 --> 00:23:49,762 I'd like to invite you to really hike your knees up so that you 524 00:23:49,762 --> 00:23:53,165 get a nice curve in the low back. 525 00:23:54,085 --> 00:23:56,531 You can use your bottom bicep as a pillow 526 00:23:57,271 --> 00:23:59,344 and just take a second here. 527 00:24:04,844 --> 00:24:09,705 There all these little moments for me in the at-home yoga 528 00:24:09,705 --> 00:24:14,172 practice where we have a chance to 529 00:24:14,172 --> 00:24:17,789 really feel the love and practice that self-love. 530 00:24:17,789 --> 00:24:20,392 It's a popular topic, but can we get in the habit of really 531 00:24:20,392 --> 00:24:25,631 taking these tiny moments to feel it? 532 00:24:28,584 --> 00:24:30,369 Yes. 533 00:24:30,369 --> 00:24:32,404 Use your top arm to press you up. 534 00:24:32,404 --> 00:24:36,041 Then, bottom arm will come all the way up. 535 00:24:36,041 --> 00:24:37,409 You're my hero. 536 00:24:37,409 --> 00:24:39,078 Thank you for being here, Day 6. 537 00:24:39,078 --> 00:24:41,580 If you can get through Day 6 you can do this whole journey. 538 00:24:41,580 --> 00:24:43,415 Okay? I promise. 539 00:24:43,415 --> 00:24:45,617 If you fall, we'll catch you. 540 00:24:45,617 --> 00:24:46,952 Please share your experience. 541 00:24:46,952 --> 00:24:50,155 Please share this video with people who you think might 542 00:24:50,155 --> 00:24:51,323 benefit from it. 543 00:24:51,323 --> 00:24:54,860 And I look forward to seeing you tomorrow for Day 7. 544 00:24:54,860 --> 00:24:57,238 Draw the palms together. 545 00:24:57,238 --> 00:24:59,298 Thumbs up to the third eye. 546 00:24:59,298 --> 00:25:01,100 Let's take one final breath in. 547 00:25:01,100 --> 00:25:03,769 Here we go, big inhale. 548 00:25:03,769 --> 00:25:06,271 And exhale to bow. 549 00:25:06,271 --> 00:25:07,940 Thanks, everyone. 550 00:25:07,940 --> 00:25:09,197 Namaste. 551 00:25:11,267 --> 00:25:16,272 (upbeat gentle music)