1 00:00:00,200 --> 00:00:02,803 (upbeat music) 2 00:00:05,739 --> 00:00:09,643 - Alright lovers, let's begin in Child's Pose. 3 00:00:12,145 --> 00:00:13,380 Come on down, 4 00:00:15,048 --> 00:00:16,049 and get low, 5 00:00:16,783 --> 00:00:19,486 and if Child's Pose is not a posture 6 00:00:19,486 --> 00:00:21,989 that feels loving to you then you can start 7 00:00:21,989 --> 00:00:26,326 in just a nice, comfortable seat of your choice. 8 00:00:26,326 --> 00:00:27,728 Wherever you begin today, 9 00:00:27,728 --> 00:00:30,831 take a moment to relax your shoulders 10 00:00:30,831 --> 00:00:32,966 and to close your eyes, 11 00:00:35,736 --> 00:00:39,907 and begin to gently listen to the sound of your breath. 12 00:00:44,845 --> 00:00:46,847 Soften through your jaw. 13 00:00:49,783 --> 00:00:52,653 Relax the area between your two eyebrows 14 00:00:52,653 --> 00:00:54,554 and if you're in Child's Pose 15 00:00:54,554 --> 00:00:55,856 you might take a moment here 16 00:00:55,856 --> 00:00:59,526 to just gently rock back and forth 17 00:01:00,560 --> 00:01:03,196 massaging the brow line. 18 00:01:03,196 --> 00:01:08,101 And just, perhaps stimulating that third eye area. 19 00:01:14,474 --> 00:01:18,278 Continue to listen to the sound of your breath. 20 00:01:18,278 --> 00:01:22,716 See if you can make the inhalation a little bit longer, 21 00:01:22,716 --> 00:01:25,953 and the exhalation a little bit longer. 22 00:01:30,157 --> 00:01:32,192 Then nice and slow, 23 00:01:32,192 --> 00:01:33,260 we'll reach the fingertips 24 00:01:33,260 --> 00:01:36,096 towards the front edge of the mat. 25 00:01:37,881 --> 00:01:38,865 Inhaling. 26 00:01:40,634 --> 00:01:44,227 Exhale, slowly begin to roll it up. 27 00:01:45,172 --> 00:01:46,673 So if you're in the comfortable seat 28 00:01:46,673 --> 00:01:49,142 we're coming to join you. 29 00:01:49,142 --> 00:01:52,346 Stacking head over heart, heart over pelvis here. 30 00:01:52,346 --> 00:01:56,249 Sit up nice and tall, lift up through the chest 31 00:01:57,451 --> 00:01:59,753 and we're gonna send the fingertips forward 32 00:01:59,753 --> 00:02:04,558 as if you were reaching to grab something or hug someone, 33 00:02:04,558 --> 00:02:06,860 and then you're just gonna circle right around back 34 00:02:06,860 --> 00:02:09,830 and hug yourself, I love it. 35 00:02:09,830 --> 00:02:11,632 Notice which arm's on top, we're gonna alternate. 36 00:02:11,632 --> 00:02:13,934 Lift the elbows and walk the fingertips 37 00:02:13,934 --> 00:02:16,503 towards the center of your back, breathe here. 38 00:02:16,503 --> 00:02:18,005 Now if this is a little too much for your knees 39 00:02:18,005 --> 00:02:20,974 you can come to cross legged or everyone, 40 00:02:20,974 --> 00:02:23,276 just lift up a little bit from your pelvis floor, 41 00:02:23,276 --> 00:02:26,847 to find a little energetic lift if you will, 42 00:02:26,847 --> 00:02:29,683 up through the center channels and in line. 43 00:02:29,683 --> 00:02:31,585 One more big breath in here. 44 00:02:31,585 --> 00:02:33,353 Just notice what it feels like to hug yourself, 45 00:02:33,353 --> 00:02:37,324 and if it feels silly that's great, just notice. 46 00:02:39,960 --> 00:02:42,095 And then release, you reach forwards, 47 00:02:42,095 --> 00:02:44,831 spread the fingertips some energy here, 48 00:02:44,831 --> 00:02:46,967 and it's like you're reaching to grab and hug someone, 49 00:02:46,967 --> 00:02:50,804 but whoa, circle around back and hug yourself. 50 00:02:53,273 --> 00:02:57,778 Just a slight metaphor there, just a tiny one. 51 00:02:57,778 --> 00:03:01,882 Alright, you might start to massage the upper back body now. 52 00:03:01,882 --> 00:03:05,752 Feeling your fingers and shoulder blades. 53 00:03:05,752 --> 00:03:09,056 Again, a little energetic lift up through the spine 54 00:03:09,056 --> 00:03:12,859 and take one more deep breath in here, 55 00:03:12,859 --> 00:03:14,961 and then exhale, release. 56 00:03:16,229 --> 00:03:17,164 Wonderful. 57 00:03:17,164 --> 00:03:19,900 Knees are gonna come as wide as the yoga mat 58 00:03:19,900 --> 00:03:22,302 and we're gonna pop up to all fours 59 00:03:22,302 --> 00:03:25,505 setting ourself up for a nice stretch, 60 00:03:25,505 --> 00:03:28,542 in the neck, the shoulders, upper back body. 61 00:03:28,542 --> 00:03:31,011 So knees are as wide as the yoga mat. 62 00:03:31,011 --> 00:03:33,313 We're gonna inhale, reach the right fingertips forward, 63 00:03:33,313 --> 00:03:37,150 that reach again, feel the length in the right side body 64 00:03:37,150 --> 00:03:38,552 and then try to maintain that length 65 00:03:38,552 --> 00:03:39,653 as you thread the needle. 66 00:03:39,653 --> 00:03:42,189 Right fingertips underneath the bridge of the right arm 67 00:03:42,189 --> 00:03:45,459 and you come to rest on your right ear. 68 00:03:45,459 --> 00:03:49,563 Inhale, but open the chest towards the sky, 69 00:03:49,563 --> 00:03:53,775 and exhale, let the legs, the feet be heavy. 70 00:03:54,768 --> 00:03:56,670 One more big breath in. 71 00:03:57,737 --> 00:04:02,542 Then exhale coming all the way through center nice and slow. 72 00:04:02,542 --> 00:04:05,612 Reach the left fingertips forward, find that space, 73 00:04:05,612 --> 00:04:07,414 that length, stretch, 74 00:04:07,414 --> 00:04:11,795 and then threading the needle whenever you're ready. 75 00:04:11,795 --> 00:04:14,221 Left ear comes to the earth, inhale, 76 00:04:14,221 --> 00:04:18,391 lot's of loving as you spiral your heart towards the sky. 77 00:04:19,392 --> 00:04:21,128 Exhale, lots of love out, 78 00:04:21,128 --> 00:04:23,330 let the feet be heavy. 79 00:04:23,330 --> 00:04:26,099 One more deep breath in. 80 00:04:26,099 --> 00:04:28,568 Then exhale, release, awesome. 81 00:04:28,568 --> 00:04:30,937 Come back to all fours. 82 00:04:30,937 --> 00:04:33,540 Cross the ankles, use your hands to guide you 83 00:04:33,540 --> 00:04:37,544 all the way through to a nice cross-legged seat. 84 00:04:38,411 --> 00:04:39,765 Sukhasana. 85 00:04:41,047 --> 00:04:44,951 Alright, soft fingers here, soft fingers. 86 00:04:44,951 --> 00:04:49,289 You're gonna take your fingers to the neck here. 87 00:04:49,289 --> 00:04:50,724 Just opposite fingers to the opposite side of the neck 88 00:04:50,724 --> 00:04:52,893 and you're just gonna comb out little, 89 00:04:52,893 --> 00:04:54,694 soft easy movement here 90 00:04:54,694 --> 00:04:56,830 and use this time to tap into the breath. 91 00:04:56,830 --> 00:04:59,466 So it's nothing fancy, nothing in particular, 92 00:04:59,466 --> 00:05:01,268 but it's the action 93 00:05:01,268 --> 00:05:05,572 and it's marrying nice deep conscious breath 94 00:05:05,572 --> 00:05:10,010 with this action of just massaging your neck, 95 00:05:10,010 --> 00:05:11,077 and then when you're ready, 96 00:05:11,077 --> 00:05:15,753 can continue down to the shoulder 97 00:05:15,753 --> 00:05:19,986 and you decide wether you want to go front or back 98 00:05:22,989 --> 00:05:25,158 and then just notice if you're breathing deep. 99 00:05:25,158 --> 00:05:29,863 Can you read a little bit deeper and with more love, 100 00:05:29,863 --> 00:05:33,833 more mindfulness, more care, more consciousness? 101 00:05:33,833 --> 00:05:36,303 Obviously we're breathing all the time, 102 00:05:36,303 --> 00:05:37,571 but more conscious breath. 103 00:05:37,571 --> 00:05:39,773 After you've found some places 104 00:05:39,773 --> 00:05:44,417 to give your love here on one shoulder 105 00:05:44,417 --> 00:05:49,363 switch, soft fingers to start and find a little bit of, 106 00:05:51,051 --> 00:05:52,752 movement, I'm getting Zened out, 107 00:05:52,752 --> 00:05:54,154 movement on the neck 108 00:05:54,154 --> 00:05:55,855 and when you're ready make your way down. 109 00:05:55,855 --> 00:05:58,758 So start at the neck though and make your way down, 110 00:05:58,758 --> 00:06:00,860 the shoulder and you can choose, 111 00:06:00,860 --> 00:06:01,695 there's a fork in the road there, 112 00:06:01,695 --> 00:06:05,165 you can choose to come to the front, 113 00:06:05,165 --> 00:06:07,596 and, then the back. 114 00:06:11,271 --> 00:06:13,306 And then, again reconnecting 115 00:06:13,306 --> 00:06:16,476 with nice conscious breath here, a little goes a long ways, 116 00:06:16,476 --> 00:06:17,944 just notice how you feel, 117 00:06:17,944 --> 00:06:21,248 and sometimes when we actually stop to just massage, 118 00:06:21,248 --> 00:06:24,050 just a simple shoulder like this and breath deep, 119 00:06:24,050 --> 00:06:25,218 some emotion will come up 120 00:06:25,218 --> 00:06:26,686 and you might just be like holy moley, 121 00:06:26,686 --> 00:06:29,990 I haven't been checking in with myself. 122 00:06:29,990 --> 00:06:33,326 So if you experience anything like that, 123 00:06:36,830 --> 00:06:40,520 enjoy, enjoy that recognition. 124 00:06:40,520 --> 00:06:42,269 Alright, we'll release that 125 00:06:42,269 --> 00:06:44,471 and we're just gonna bring one foot in front of the other, 126 00:06:44,471 --> 00:06:47,307 take the thumbs right to the arch of the foot 127 00:06:47,307 --> 00:06:49,743 and just kneading with the thumbs here. 128 00:06:49,743 --> 00:06:52,679 Now as you do this, nice long smooth deep breath 129 00:06:52,679 --> 00:06:54,814 and heavy in the hips. 130 00:06:54,814 --> 00:06:56,716 See if you can soften your jaw 131 00:06:56,716 --> 00:06:59,786 and soften the skin of the face, the forehead, 132 00:06:59,786 --> 00:07:00,920 'cause sometimes we don't even realize 133 00:07:00,920 --> 00:07:03,923 we're clenching in an area of your body, 134 00:07:03,923 --> 00:07:07,494 in areas of your body adding extra tension. 135 00:07:09,262 --> 00:07:13,099 So as we massage the foot, the ankle, 136 00:07:13,099 --> 00:07:15,602 just take a moment to also scan the rest of the body, 137 00:07:15,602 --> 00:07:20,473 make sure you're not creating more tension for yourself. 138 00:07:20,473 --> 00:07:21,608 If you do that on the mat 139 00:07:21,608 --> 00:07:24,511 you are probably doing that off the mat. 140 00:07:24,511 --> 00:07:27,113 So we just use this sweet time here 141 00:07:27,113 --> 00:07:29,049 to just check in with that. 142 00:07:29,049 --> 00:07:30,984 Alright, switch, opposite foot, 143 00:07:30,984 --> 00:07:32,285 again we're starting with the thumbs 144 00:07:32,285 --> 00:07:35,922 on the arch of the foot first and then you can make your way 145 00:07:35,922 --> 00:07:38,658 around the foot and the ankle here, 146 00:07:38,658 --> 00:07:42,028 and again heavy in the quads here, heavy in the hips, 147 00:07:42,028 --> 00:07:44,764 nice full active, like scary deep breath, 148 00:07:44,764 --> 00:07:47,667 just breath, breath, breath, breath. 149 00:07:47,667 --> 00:07:50,570 (breathing deeply) 150 00:07:58,211 --> 00:08:01,815 Also, then we'll release that, here we go, last thing. 151 00:08:01,815 --> 00:08:03,950 We're gonna send the feet out in front, 152 00:08:03,950 --> 00:08:07,354 knees are gonna come up towards the sky. 153 00:08:07,354 --> 00:08:09,356 Then you're gonna send one leg out, 154 00:08:09,356 --> 00:08:10,423 doesn't matter, 155 00:08:10,423 --> 00:08:12,726 actually let's go ahead and extend the right leg out, 156 00:08:12,726 --> 00:08:16,096 and then you're just gonna grab the left foot 157 00:08:16,096 --> 00:08:19,099 and see have your little like hip leg baby here 158 00:08:19,099 --> 00:08:21,534 and you're just come onto the left elbow 159 00:08:21,534 --> 00:08:25,038 and just massage the top of the hip there, 160 00:08:25,038 --> 00:08:27,574 the glutes and the piriformis, 161 00:08:27,574 --> 00:08:29,275 and this will be a little bit different for everyone, 162 00:08:29,275 --> 00:08:31,611 you can move back and forth. 163 00:08:33,613 --> 00:08:36,282 You can extend the leg out long, 164 00:08:38,150 --> 00:08:38,985 and just use your right hand 165 00:08:38,985 --> 00:08:41,087 to gently guide this movement, 166 00:08:41,087 --> 00:08:44,491 and then careful to not collapse on the left shoulder. 167 00:08:44,491 --> 00:08:46,393 Great, take a deep breath in. 168 00:08:46,393 --> 00:08:50,797 Come all the way back through center to switch 169 00:08:50,797 --> 00:08:54,134 and then send the left leg out long, bend the right knee, 170 00:08:54,134 --> 00:08:56,102 catch your right foot, and then again, 171 00:08:56,102 --> 00:08:58,571 right forearm comes to the ground here 172 00:08:58,571 --> 00:09:01,574 and we rock a little back and forth here 173 00:09:01,574 --> 00:09:04,440 exploring the other side. 174 00:09:04,440 --> 00:09:08,810 So I want you to get a nice stretch, 175 00:09:08,810 --> 00:09:11,907 a nice massage, excuse me, in the glute, 176 00:09:11,907 --> 00:09:14,287 but also in the top of the hip, 177 00:09:14,287 --> 00:09:16,890 the outer edge of the hip, the piriformis. 178 00:09:16,890 --> 00:09:17,991 Just feel it out, 179 00:09:17,991 --> 00:09:20,326 maybe you don't even think about these muscles 180 00:09:20,326 --> 00:09:24,030 or this area of the body so this is a new discovery. 181 00:09:24,030 --> 00:09:26,866 Take one more deep breath in here, 182 00:09:27,901 --> 00:09:31,471 sweet and then exhale, come back to center. 183 00:09:32,405 --> 00:09:36,509 Sukhasana, opposite leg crossed in front 184 00:09:36,509 --> 00:09:37,610 than the one you did before, 185 00:09:37,610 --> 00:09:41,514 so it's the one that feels kind of weird. 186 00:09:41,514 --> 00:09:45,318 And we end today with hands right at the heart. 187 00:09:45,318 --> 00:09:49,322 Deep breath in, lift your sternum to your thumb, 188 00:09:50,590 --> 00:09:52,421 and exhale, we bow. 189 00:09:53,793 --> 00:09:54,794 Namaste. 190 00:09:54,794 --> 00:09:57,363 (upbeat music)