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- Hi, everyone, welcome to Home,
your 30-day yoga journey.

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It's Day 9 (sighs)

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and it's coming in 
just at the perfect time.

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This is our inquiry practice.

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Let's get started.

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(upbeat gentle music)

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Alrighty, my friends,

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let's begin in a nice,
comfortable seat.

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Come on down to the ground.

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Here we go.

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Really getting into Week 2

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of this journey here today by

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spiraling back to this idea of
our practice as this beautiful

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time to foster self study,

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this self inquiry 
and really making

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the practice about that.

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So as we begin 
to add vocabulary,

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which we are, I think it's
important maybe my job as your

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friend and as your humble guide
here to remind you that this

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time is really 
about examining yourself.

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And through this practice,
hopefully we'll be able to

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kind of close the 
gap between, you know,

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what feels real and honest and
the way in which we're living in

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and really see if we can bring

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those two qualities 
together as one.

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Okay, hopefully 
you're in a nice,

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comfortable seat by now.

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Let's just take a second 
to close the eyes or

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soften the gaze, 
relax your shoulders and

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just drop in here to the moment.

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Whatever is going on in 
this moment here today,

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Day 9.

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Maybe you're feelin' fine.

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Maybe you're feeling divine.

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Or maybe you're not. (chuckles)

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This practice, particularly
the Find What Feels Good yoga

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I think, you know, 
is a constant invitation

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to just show up as you are.

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Come as you are so you can

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drop any need or desire

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to accomplish anything

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or show up with 
a certain prerequisite.

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There is none.

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So just a friendly reminder.

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Then bring your awareness, 
begin to transition

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your attention to your breath.

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And again, as we 
begin to layer on,

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add some more vocabulary to this
dance we're doing here together.

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Just remember, this is 
about you taking opportunity,

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taking this time for yourself

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to examine what feels good,

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what feels honest, 
what it feels like you

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and through the regular
practice, which just what is

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so wonderful about 
this 30-day journey,

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we begin to close the 
gap between how we feel

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and how we want to feel.

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Mhmmm, mhmmm.

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Draw the hands together.
Take a deep breath in.

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Let's have some fun today.

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Exhale, bow the 
head towards the heart.

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Feel that stretch in 
the back of the neck.

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Drop your shoulders down.

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Let your shoulder 
blades come together

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and melt down the back body.

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So take a second here 
to just examine this shape.

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If you're distracted, 
no, no worries.

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You're human.

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But see if you can bring
your awareness to this shape.

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And let it influence 
the way you feel.

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The same thing with the breath,

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let the breath

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embody the 
pose best you can.

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I know that was a lot of 
kind of buzz words there

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but whatever that means to you.

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And just keep 
noticing how you feel.

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Lift the chin, bat the eyelashes
open and we're going to slowly,

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gently, lovingly come 
forward onto all fours.

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When you get there,
Tabletop Position,

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just bump the hips a 
little left to right.

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Spread the fingers wide.

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Listen to your creaky old floor
if you have one like mine or

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your creaky body, 
(laughs) I love your body.

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(mimicks kissing)

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And let's give it 
some love today.

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Right, it was 
really focusing on

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this idea of the 
practice as self study.

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Are we going to get 
strong on this journey?

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Yes.

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Maybe your abs 
are a sore from Day 6?

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Yes.

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Are we gonna get stronger?

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Could we trim, tone,

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feel more alive in our center?

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Absolutely.

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But how you get
there is everything, right?

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Totally affects how you 
feel in every circumstance.

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So be kind, inquire.

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Walk the hands forward,
bring the hips back to center.

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Curl the toes up, 
peel the tailbone up high,

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and then just keep that little
sway from one foot to the next.

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One hip to the next.

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You might even pick one foot up
and then place it down gently.

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Pick the other foot up,
place it down gently.

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If you're wearing a 
sweater here or a baggy shirt,

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I love how like sometimes you
can go into your own little kind

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of love cave here in the shirt.

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You guys think 
I'm kidding but I'm not.

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It's these little things, right,

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that you just kind of embrace

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in the at-home yoga practice.

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There's a lot of room 
for some really just juicy,

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loving, cool self study in the
at-home yoga practice because

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it's yours and you're in control
of it, one hundred percent.

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Alright, anchor 
the left heel down.

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On your inhale, slide your right
leg up high Down Dog split.

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No need to really reach 
the right heel up super high,

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especially if you're 
new to the practice.

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Focus on the quality of the
movement and the stability that

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you can create for yourself.

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So dial the right toes down.

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Try to keep maybe 
the hips level here

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or anchoring through 
the left heel.

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We're clawing 
through the fingertips.

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Inhale in.

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Exhale, slow and easy you're
gonna step the right foot up.

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Nice low lunge.

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Just lower the back knee down.
Take a second here.

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Just waking up.

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You can find that 
sway again back and forth.

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Good, use your inhale 
to lift you, look forward.

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Exhale, plant the palms, 
just step it right back to

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Downward Dog, nice and easy.

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Alright, reconnect 
through the hands.

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Reconnect with the 
breath and on your next inhale,

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anchor through the right heel.

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So this is the anchor, 
right heel down

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and then left leg 
slides up slow.

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Down Dog split 
or Three-Legged Dog.

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Check it out.

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Breathe, breathe, breathe.

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And then when you're ready,
slowly shifting forward,

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stepping that left foot up,
nice low lunge.

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Sink down low, 
right knee kisses the earth.

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Find that sway here, 
a little left or right.

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Good, let your inhale lift
your heart, look forward.

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Let your exhale 
bring the palms down.

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And here we go, back 
up to Downward Facing Dog.

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Inhale in deeply here.

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Bend the knees, melt your
belly towards your thighs

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as you breathe out.

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Good, drop the heels.

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Take one cycle of breath here.
Just listen.

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Great, bend your knees.

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Inhale carve a line with 
the nose to look forward.

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Nice and easy you're 
gonna step your way to the top,

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nice and slow.

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Feet hip width 
apart or flush together,

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your choice, just nice,
conscious footing.

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Forward Fold.
Bend your knees here to start.

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Use your breath to 
invite a sense of calm.

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A wash of soothing energy

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to the nervous system
that can get quite stressed out.

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Overworked.

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Then ground through the feet.

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Slowly begin to roll up,
take your time.

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Right away, find a big 
inhale to reach the arms

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all the way up to the sky.

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Big breath here, big stretch.

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And then exhale hands to heart.

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Namaste.

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Here we go, bend the knees.

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You're gonna send the 
hips back way, way back.

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Send the fingertips forward to
counterbalance this weight as

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you press into your heels.

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Keeping the ball joint of the
big toe mound and the ball joint

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of the pinky toe mound firmly
planted on the earth as well.

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Feet can be hip width apart here
or if they're flush together,

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really squeeze and 
zip up through the legs.

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Chair Pose.
Just notice your breath here.

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Soften through 
the skin of the face.

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Relax your shoulders,
take your thumbs up,

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pinkies down here.

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One more breath. Maybe 
you sink a little bit lower,

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creating a little heat.

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Now check it out,

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on your next inhale open 
up to the right side.

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Take your right fingertips
back, left fingertips forward.

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Try to stay low.

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Inhale fingertips 
come back to center.

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Beautiful. 
Now open up to the left.

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Stay low.

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Good, inhale back to center.

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Here we go.
Inhale in again.

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Exhale all the way down.

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Straighten the legs,
Forward Fold.

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Good, inhale lifts you up
halfway, your version.

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Exhale to bend the knees,
plant the palms,

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step one foot back 
and then the other,

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Plank Pose.

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Downward Facing Dog, hips 
up high and back from here.

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Take a deep breath in

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and empty it out.

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Inhale, lift your 
right leg up high.

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Down Dog splits, 
Three-Legged Dog.

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If this is too much for you 
can always practice these

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with the left knee down.
Work here.

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Inhale in.

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Exhale, right knee comes all 
the way up and forward to

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kiss the right elbow.

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Again, we can do 
this on the knee.

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Left knee down.

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Inhale, kick it up,
Three-Legged Dog.

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Exhale, shift forward,
nice and slow.

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Slight bend in the elbows.

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Right knee kisses left elbow.

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Good, inhale, kick it up.

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Now all the way up into 
your lunge with control,

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nice and slow, 
step it all the way up.

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Keep the back knee lifted here.

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You know the option is 
there for you to lower it.

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Inhale, we rise.

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Big gesture, big breath.

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Fingertips up towards the sky.

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Now find that 
connection to center.

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Find that midline.

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Hands can always come 
to the waistline here.

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Inhale, straighten both legs,
you got this.

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Find that lift 
with the breath in.

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Exhale, bend your knee.

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We're gonna twist 
to the right here,

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palms come together.

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Look past your right shoulder.

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Back knee can lower here 
for a little more stability.

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We got this, inhale in.

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Exhale, drop your 
left hand to the earth,

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right fingertips 
up towards the sky.

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Good, wiggle the 
right fingertips.

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Reach, reach, reach.

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Then slowly dial your 
heart back down to your lunge.

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Beautiful, step 
the right toes back.

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Plank Pose, 
take a deep breath in.

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Strong and steady.

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Exhale, hips up high and back,
Downward Facing Dog.

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Beautiful work.

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Inhale in here.

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Empty it out.

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Anchor through the right heel.

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Here we go, inhale, 
slide the left leg up high.

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Nice and slow.

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So find it.

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Pay attention.

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Stay curious.

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Inhale in.

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Exhale, slow shift forward,
left knee kisses left elbow.

255
00:13:04,484 --> 00:13:06,953
So the upper body's 
in Plank here.

256
00:13:06,953 --> 00:13:10,890
Good, inhale, 
kick it up with control.

257
00:13:10,890 --> 00:13:12,125
Exhale, here we go.

258
00:13:12,125 --> 00:13:14,193
Left knee kisses right elbow.

259
00:13:14,193 --> 00:13:16,195
Nice and slow.

260
00:13:17,630 --> 00:13:19,866
Good, inhale, kick it up.

261
00:13:19,866 --> 00:13:22,724
All the way into your lunge,
here we go, nice and slow.

262
00:13:24,570 --> 00:13:26,406
Great, remember, 
if that foot doesn't make it,

263
00:13:26,406 --> 00:13:29,545
you can just use 
your hand or do a little,

264
00:13:29,545 --> 00:13:31,344
you know, do-si-do
here to get it there.

265
00:13:31,344 --> 00:13:33,479
It's all good.

266
00:13:33,479 --> 00:13:35,448
Alright, nice and easy here.

267
00:13:35,448 --> 00:13:38,451
Back knee can lower or we'll
keep it lifted as we rise up,

268
00:13:38,451 --> 00:13:40,019
nice high lunge.

269
00:13:40,019 --> 00:13:42,755
Hands on the 
waistline or big breath,

270
00:13:42,755 --> 00:13:45,825
big gesture, fingertips 
all the way to the top.

271
00:13:45,825 --> 00:13:47,994
Everyone hug 
those little ribs in.

272
00:13:47,994 --> 00:13:50,039
Find that support 
for the back body.

273
00:13:51,631 --> 00:13:53,032
Find your expression today.

274
00:13:53,032 --> 00:13:54,767
You can experiment 
from day to day.

275
00:13:54,767 --> 00:13:56,936
That's why we're here.

276
00:13:56,936 --> 00:13:58,504
Good, and then 
on your next inhale,

277
00:13:58,504 --> 00:13:59,639
straighten both legs.

278
00:13:59,639 --> 00:14:01,641
Lift, lift, lift from 
the pelvic floor we lift

279
00:14:01,641 --> 00:14:03,776
all the way up on the inhale.

280
00:14:03,776 --> 00:14:06,879
Exhale, bend the front knee and
we twist to the left this time.

281
00:14:06,879 --> 00:14:07,947
Palms come together,

282
00:14:07,947 --> 00:14:11,117
right elbow to the
outer edge of the left thigh.

283
00:14:11,117 --> 00:14:13,411
Breathe deep.
Look past left shoulder.

284
00:14:14,854 --> 00:14:18,391
Nice, and then slow and steady,
right hand comes to the earth.

285
00:14:18,391 --> 00:14:20,493
On an inhale, let's send 
the left fingertips up high.

286
00:14:20,493 --> 00:14:23,362
Squeeze your left knee 
in towards the center line.

287
00:14:23,362 --> 00:14:27,567
Wiggle the left fingertips, and
then slowly breathe out as you

288
00:14:27,567 --> 00:14:29,302
bring it back down to
your lunge, nice work.

289
00:14:29,302 --> 00:14:31,895
Plant the palms, 
step it back to Plank.

290
00:14:32,972 --> 00:14:34,422
Inhale in here.

291
00:14:34,422 --> 00:14:35,808
Fill it up.

292
00:14:35,808 --> 00:14:37,744
Exhale, hips up high and back,

293
00:14:37,744 --> 00:14:40,747
Downward Facing Dog, nice.

294
00:14:40,747 --> 00:14:42,448
Inhale lots of love in here.

295
00:14:43,650 --> 00:14:45,453
Exhale, lots of love out.

296
00:14:46,853 --> 00:14:49,589
Beautiful, bend your knees.
Inhale to look forward.

297
00:14:49,589 --> 00:14:52,866
You can hop or slow 
crawl your way to the top.

298
00:14:54,160 --> 00:14:55,862
Feet together 
or hip width apart.

299
00:14:55,862 --> 00:14:56,996
Hi Benji.

300
00:14:56,996 --> 00:14:59,968
What a sweet little 
sleeping Downward Dog.

301
00:15:01,134 --> 00:15:03,269
On an inhale halfway lift.

302
00:15:03,269 --> 00:15:04,771
Go ahead and turn your head.

303
00:15:04,771 --> 00:15:06,925
Look at Benji. (laughs)

304
00:15:07,614 --> 00:15:08,900
Downward sleeping dog and

305
00:15:08,900 --> 00:15:11,177
then let's go ahead and 
bring it back, Forward Fold.

306
00:15:11,177 --> 00:15:14,832
Shake the head 
a little yes, a little no.

307
00:15:16,382 --> 00:15:18,384
Beautiful.

308
00:15:18,384 --> 00:15:20,119
Bend your knees, 
send your hips back.

309
00:15:20,119 --> 00:15:21,921
Fingertips reach forward again

310
00:15:21,921 --> 00:15:24,392
as we sink back into 
our Chair, Utkatasan.

311
00:15:25,758 --> 00:15:27,560
Inhale in.

312
00:15:27,560 --> 00:15:29,675
Exhale, drop the shoulders.

313
00:15:29,675 --> 00:15:31,497
Sink a little lower.

314
00:15:31,497 --> 00:15:33,499
Inhale in, 
spread the fingertips.

315
00:15:33,499 --> 00:15:35,835
You got this.
Exhale, sink a little lower.

316
00:15:35,835 --> 00:15:38,504
Last breath cycle, you got it.
Stick with it.

317
00:15:38,504 --> 00:15:41,040
Squeeze the legs together.
Inhale in.

318
00:15:41,040 --> 00:15:42,809
Exhale, sink a little lower.

319
00:15:42,809 --> 00:15:45,711
And then yay, hallelu, 
inhale, straighten the legs,

320
00:15:45,711 --> 00:15:47,847
reach up high, maybe 
slight back bend here.

321
00:15:47,847 --> 00:15:50,149
Exhale, hands to heart.
Pause.

322
00:15:50,149 --> 00:15:54,053
Capture thine own magic here.

323
00:15:54,053 --> 00:15:55,321
Notice how you feel.

324
00:15:55,321 --> 00:15:58,451
Feel that prana, that energy,

325
00:15:58,451 --> 00:15:59,933
that flow moving,

326
00:15:59,933 --> 00:16:01,851
coursing throughout your body.

327
00:16:06,534 --> 00:16:07,610
It's there.

328
00:16:08,367 --> 00:16:12,305
But sometimes it's just our
ability to notice it or our

329
00:16:12,305 --> 00:16:15,374
willingness to pay attention to

330
00:16:15,374 --> 00:16:18,277
it that might be 
a little bit lacking.

331
00:16:30,512 --> 00:16:31,290
Great.

332
00:16:31,290 --> 00:16:32,892
Open the eyes, bend the knees.

333
00:16:32,892 --> 00:16:34,811
Here we go, inhale,
reach for the sky.

334
00:16:36,295 --> 00:16:37,790
Exhale, Forward Fold.

335
00:16:39,536 --> 00:16:42,468
Inhale halfway lift,
your version.

336
00:16:42,468 --> 00:16:44,770
Exhale to soften and fold.

337
00:16:45,805 --> 00:16:47,874
Good. Bend the knees.
Plant the palms.

338
00:16:47,874 --> 00:16:49,876
Step one foot back,
then the other.

339
00:16:49,876 --> 00:16:52,245
You can slowly lower to your
knees here and just go all the

340
00:16:52,245 --> 00:16:54,580
way to the belly or 
shift forward on the toes,

341
00:16:54,580 --> 00:16:57,183
squeeze the elbows in 
and with control we lower

342
00:16:57,183 --> 00:16:58,728
all the way down to the belly.

343
00:17:00,052 --> 00:17:03,756
Inhale, open your chest, 
a little baby Cobra here.

344
00:17:03,756 --> 00:17:05,858
And exhale to 
soften and release.

345
00:17:05,858 --> 00:17:08,010
Go ahead and come 
on to your elbows here.

346
00:17:08,010 --> 00:17:10,863
Try to keep your elbows
right underneath your shoulders.

347
00:17:10,863 --> 00:17:14,367
You can interlace the fingertips
or just come into a little

348
00:17:14,367 --> 00:17:16,762
(chuckles)

349
00:17:16,762 --> 00:17:19,019
mudra of agreement
with the hands together.

350
00:17:20,539 --> 00:17:21,941
But what I'd like 
to invite you to do

351
00:17:21,941 --> 00:17:23,826
is not collapse 
in the shoulders.

352
00:17:24,483 --> 00:17:27,179
So it's like 
you're at a slumber party,

353
00:17:27,179 --> 00:17:31,834
but you are still 
mindful of your shoulders.

354
00:17:31,834 --> 00:17:33,319
Alright, okay.

355
00:17:33,319 --> 00:17:35,855
So we're creating a little
strong base for us to work with

356
00:17:35,855 --> 00:17:38,758
some froggy legs in the hips.

357
00:17:38,758 --> 00:17:39,792
Don't panic.

358
00:17:39,792 --> 00:17:42,595
Inhale in, you got this.
Press into your elbows.

359
00:17:42,595 --> 00:17:45,031
On an exhale, I'd like for
you to hug the low ribs in,

360
00:17:45,031 --> 00:17:46,899
this is gonna 
protect low back.

361
00:17:46,899 --> 00:17:50,048
So hug the low ribs, feel your
abdominal wall kind of turn on.

362
00:17:50,048 --> 00:17:50,958
(clicks tongue)

363
00:17:50,958 --> 00:17:52,672
And then we're gonna 
start with the left knee.

364
00:17:52,672 --> 00:17:53,572
We're gonna bend the left knee,

365
00:17:53,572 --> 00:17:54,907
we're gonna pull 
it all the way up.

366
00:17:54,907 --> 00:17:57,361
We're using the ground here

367
00:17:57,361 --> 00:18:01,013
to help us with this opening,

368
00:18:01,013 --> 00:18:03,749
this experiment, this inquiry.

369
00:18:03,749 --> 00:18:05,952
You're gonna want to lean
towards the right side of the

370
00:18:05,952 --> 00:18:09,455
body and that's a-okay but see
if we can use all this kind of

371
00:18:09,455 --> 00:18:14,252
work we do in our Three-Legged
Dogs and even on all fours,

372
00:18:14,252 --> 00:18:16,762
see if you can press 
into both elbows evenly here.

373
00:18:18,489 --> 00:18:21,834
If your knee doesn't come up
this high 'cause the hips are

374
00:18:21,834 --> 00:18:25,004
tight, that's to be expected.

375
00:18:25,004 --> 00:18:26,973
So just keep it nice 
and low here to start.

376
00:18:26,973 --> 00:18:28,607
And then in time 
you can work, ah,

377
00:18:28,607 --> 00:18:31,544
find more mobility 
in that hip socket.

378
00:18:31,544 --> 00:18:33,512
And I'm gonna 
help you with that.

379
00:18:33,512 --> 00:18:35,507
So breathe deep here.

380
00:18:38,209 --> 00:18:40,247
Softening on the exhale,

381
00:18:40,247 --> 00:18:43,022
using that inhale to 
maybe to lift the heart.

382
00:18:46,295 --> 00:18:47,760
Good, take one more breath.

383
00:18:47,760 --> 00:18:49,011
Inhale in.

384
00:18:50,796 --> 00:18:53,399
Exhale, maintain that connection
with the low ribs hugging in

385
00:18:53,399 --> 00:18:55,768
just to protect, can 
never be too careful.

386
00:18:55,768 --> 00:18:57,737
Protect the low back, you're
gonna bring it all the way back

387
00:18:57,737 --> 00:18:59,972
to a kind of 
Sphinx variation here.

388
00:18:59,972 --> 00:19:01,841
Reset and then 
when you're ready,

389
00:19:01,841 --> 00:19:03,309
peel the right knee up.

390
00:19:03,309 --> 00:19:06,178
And it's nice to have that
core connection because you can

391
00:19:06,178 --> 00:19:10,534
really feel like I'm moving
from the middle even here.

392
00:19:11,404 --> 00:19:14,020
Alright, notice how 
this side is different.

393
00:19:14,020 --> 00:19:15,721
Again, there's gonna 
be a tendency to kind

394
00:19:15,721 --> 00:19:17,957
of come out of it, 
lean to the left side.

395
00:19:17,957 --> 00:19:18,991
I'm exaggerating, of course,

396
00:19:18,991 --> 00:19:22,762
but you're gonna feel it 
so find the symmetry.

397
00:19:22,762 --> 00:19:25,631
We don't always 
need symmetry in yoga.

398
00:19:25,631 --> 00:19:28,380
More on that from me

399
00:19:28,380 --> 00:19:31,671
in the Find What Feels 
Good Membership and

400
00:19:31,671 --> 00:19:36,008
just all over but this is kind
of a nice moment to honor the

401
00:19:36,008 --> 00:19:39,999
symmetry by pressing 
into both elbows evenly.

402
00:19:41,080 --> 00:19:43,417
Staying connected to your core.

403
00:19:44,216 --> 00:19:46,719
If you need to ease up, 
just bring the knee down.

404
00:19:46,719 --> 00:19:49,488
If we want a little more, bring
the knee up and then try to find

405
00:19:49,488 --> 00:19:51,164
a nice right angle.

406
00:19:52,391 --> 00:19:53,125
We're breathing.

407
00:19:53,125 --> 00:19:55,369
We're sending love 
into that low back.

408
00:20:00,299 --> 00:20:02,038
Shoulders are relaxed.

409
00:20:02,802 --> 00:20:04,170
We're talking 
full body awareness,

410
00:20:04,170 --> 00:20:05,206
one more breath.

411
00:20:07,473 --> 00:20:10,609
Yay! And then slowly 
bring it all the way back.

412
00:20:10,609 --> 00:20:13,179
Great, hands are gonna 
come where the elbows are.

413
00:20:13,179 --> 00:20:15,448
If you want more fire 
press into Plank otherwise

414
00:20:15,448 --> 00:20:17,683
just press up to all fours.

415
00:20:17,683 --> 00:20:20,453
Then curl the toes under.
This has to be slow.

416
00:20:20,453 --> 00:20:21,420
Trust me.

417
00:20:21,420 --> 00:20:25,257
Upper arm bones rotate out,
inhale in, slow peel.

418
00:20:25,257 --> 00:20:26,125
Why does it have to be slow?

419
00:20:26,125 --> 00:20:28,494
'Cause it feels 
good in the low back.

420
00:20:28,494 --> 00:20:30,496
The way you move matters.

421
00:20:32,064 --> 00:20:36,635
And you can discover just how
true that is the more you commit

422
00:20:36,635 --> 00:20:40,239
to this idea of self inquiry or

423
00:20:40,239 --> 00:20:45,144
this asana practice 
being about self study.

424
00:20:48,660 --> 00:20:51,650
Alright, here we go, inhale.

425
00:20:51,650 --> 00:20:53,385
Lift the right leg up high.

426
00:20:53,385 --> 00:20:55,788
Exhale, you're gonna slowly
bring it all the way up and in.

427
00:20:55,788 --> 00:20:57,857
Right knee all the way up
and then we're coming into a

428
00:20:57,857 --> 00:20:59,625
One-Legged Pigeon here.

429
00:20:59,625 --> 00:21:02,995
So we're gonna take the
right foot and crawl it out just

430
00:21:02,995 --> 00:21:05,331
enough, just as much 
as we feel comfortable.

431
00:21:05,331 --> 00:21:06,932
(chuckles) Pull my shirt down.

432
00:21:06,932 --> 00:21:08,863
And then we're gonna 
look back at that left leg

433
00:21:08,863 --> 00:21:10,836
and just root it down firmly.

434
00:21:10,836 --> 00:21:13,205
Let this be the 
root of this posture.

435
00:21:14,337 --> 00:21:17,576
And we're gonna grow this here
together so just taking it nice

436
00:21:17,576 --> 00:21:21,013
and slow, we'll return to 
it throughout this journey.

437
00:21:21,013 --> 00:21:22,681
But so no need
to slam into this, right?

438
00:21:22,681 --> 00:21:25,302
Like, "Oh, Pigeon!
Got to get the most out of it."

439
00:21:26,418 --> 00:21:29,008
Be here now, right?

440
00:21:29,008 --> 00:21:30,422
You can stay up nice and tall.

441
00:21:30,422 --> 00:21:33,459
If it feels good to 
come back down to the elbows,

442
00:21:33,459 --> 00:21:36,629
clasp the hands, 
go ahead and do that.

443
00:21:36,629 --> 00:21:41,744
And if it feels right
today to bow the head, let go.

444
00:21:43,936 --> 00:21:45,938
Close your eyes.

445
00:21:47,973 --> 00:21:52,170
Tune in, once again, 
to the sound of your breath.

446
00:22:03,689 --> 00:22:05,891
Then let your 
breath cue this transition,

447
00:22:05,891 --> 00:22:07,092
so take a deep breath in,

448
00:22:07,092 --> 00:22:09,428
breathe into 
your belly, low back.

449
00:22:10,482 --> 00:22:12,464
And then exhale, 
navel draws in and up,

450
00:22:12,464 --> 00:22:15,034
that's your cue to 
slowly bring the hands back up,

451
00:22:15,034 --> 00:22:18,592
unravel to all fours or Downward
Facing Dog, your choice.

452
00:22:19,572 --> 00:22:22,708
Depending on your energy level.

453
00:22:22,708 --> 00:22:23,776
Let's go, second side.

454
00:22:23,776 --> 00:22:25,945
Inhale just to lift 
the left foot up high.

455
00:22:25,945 --> 00:22:28,480
Exhale to bring it 
all the way up and in.

456
00:22:28,480 --> 00:22:31,250
So you have to pay attention,
notice how the left and the

457
00:22:31,250 --> 00:22:34,915
right side are different.

458
00:22:36,055 --> 00:22:38,431
I know you know this, 
just a little reminder.

459
00:22:39,391 --> 00:22:42,494
And then take a look 
back at this right leg.

460
00:22:42,494 --> 00:22:45,035
You're gonna let this be 
the root of this posture.

461
00:22:46,031 --> 00:22:49,134
And there's a tendency kind of
for the ankle to cycle here.

462
00:22:49,134 --> 00:22:51,570
This is a little detail but
see if you can straighten out

463
00:22:51,570 --> 00:22:53,806
through the toes, 
the bones of the foot and

464
00:22:53,806 --> 00:22:57,904
the ankle and breathe.

465
00:22:57,904 --> 00:22:59,364
Woo!

466
00:23:02,414 --> 00:23:05,417
The attentiveness 
I find in the asana

467
00:23:05,417 --> 00:23:07,653
is really what it's all about.

468
00:23:13,336 --> 00:23:15,861
On to the forearms,
maybe forehead bows.

469
00:23:15,861 --> 00:23:18,430
Just take a couple 
sweet breaths here.

470
00:23:18,430 --> 00:23:21,100
I encourage you 
to close your eyes

471
00:23:21,100 --> 00:23:22,735
if it feels comfortable for you.

472
00:23:22,735 --> 00:23:25,621
Go inward here, tune 
into the sound of your breath.

473
00:23:43,022 --> 00:23:45,024
Notice where your thoughts go.

474
00:23:45,024 --> 00:23:47,326
It's all good.
Part of the practice.

475
00:23:47,326 --> 00:23:49,928
Acknowledge them, then go ahead
and bring it back to the sound

476
00:23:49,928 --> 00:23:51,830
of your breath here as 
we breathe in together.

477
00:23:51,830 --> 00:23:53,832
Inhale.

478
00:23:55,601 --> 00:23:56,769
Yes, and exhale.

479
00:23:56,769 --> 00:24:00,439
Let that cue your lift up,
hands come to the earth.

480
00:24:00,439 --> 00:24:02,441
Again, we'll slowly unravel

481
00:24:02,441 --> 00:24:05,611
to all fours or 
Downward Dog, last one.

482
00:24:08,213 --> 00:24:09,558
Take a deep breath in.

483
00:24:10,803 --> 00:24:14,753
And as you exhale out 
just slowly lower the knees.

484
00:24:14,753 --> 00:24:17,276
We're gonna come 
through to a seat.

485
00:24:19,725 --> 00:24:23,095
You can also come to lie flat on
your back if your body's craving

486
00:24:23,095 --> 00:24:25,097
that here for this practice.

487
00:24:30,035 --> 00:24:33,605
Let's take a second 
to find stillness here.

488
00:24:33,605 --> 00:24:37,943
Let the nutrients and the
benefits of today's session just

489
00:24:37,943 --> 00:24:39,411
kind of fall into place.

490
00:24:39,411 --> 00:24:41,413
Allow, allow.

491
00:24:45,030 --> 00:24:46,405
And you don't 
have to do anything,

492
00:24:46,405 --> 00:24:49,955
so I feel like particularly
with at-home yoga,

493
00:24:49,955 --> 00:24:54,226
there's this constant 
sometimes nagging question:

494
00:24:54,226 --> 00:24:56,445
Am I doing it right?

495
00:25:03,689 --> 00:25:08,325
And the thing is, you know,

496
00:25:12,393 --> 00:25:14,326
you know when 
you're doing it right.

497
00:25:19,682 --> 00:25:23,689
But it's my great honor and
pleasure to be here to help

498
00:25:23,689 --> 00:25:27,393
guide that, and I thank you so
much for sharing your valuable

499
00:25:27,393 --> 00:25:29,395
time and energy with me.

500
00:25:30,662 --> 00:25:33,170
Wherever you are let's 
bring the palms together.

501
00:25:35,334 --> 00:25:37,369
Feel the warmth of 
your palms kissing together.

502
00:25:37,369 --> 00:25:40,921
Feel the energy of your 
body wherever you are today.

503
00:25:52,785 --> 00:25:55,654
Take a deep breath in.

504
00:25:55,654 --> 00:25:58,924
Exhale to relax your shoulders.

505
00:25:58,924 --> 00:26:00,559
On your next inhale,

506
00:26:00,559 --> 00:26:02,434
bring the thumbs 
right up to your forehead.

507
00:26:03,514 --> 00:26:06,165
Ah, inner teacher, what's up?

508
00:26:06,165 --> 00:26:08,467
Sometimes I like to say 
get hot for inner teacher.

509
00:26:08,467 --> 00:26:09,857
(clicks tongue)

510
00:26:11,837 --> 00:26:14,306
Thank you for going 
on the ride here today.

511
00:26:14,306 --> 00:26:17,376
I look forward to 
seeing you tomorrow.

512
00:26:17,376 --> 00:26:19,378
In the meantime, be well.

513
00:26:21,146 --> 00:26:24,442
Honor that inner voice

514
00:26:24,442 --> 00:26:28,287
and let's celebrate the 
learning process, right?

515
00:26:28,287 --> 00:26:29,288
Never not learning.

516
00:26:29,288 --> 00:26:31,690
I love you.
Take a deep breath in.

517
00:26:31,690 --> 00:26:34,963
And exhale, we'll close 
it out by whispering

518
00:26:34,963 --> 00:26:36,373
Namaste.

519
00:26:37,782 --> 00:26:41,475
(upbeat gentle music)