1
00:00:00,060 --> 00:00:02,730
what's up everyone welcome to 30 days of

2
00:00:02,730 --> 00:00:05,250
yoga with Adriene I'm Adriene and I'm

3
00:00:05,250 --> 00:00:08,130
super excited it's day one y'all let's

4
00:00:08,130 --> 00:00:16,740
get started alright my friends today

5
00:00:16,740 --> 00:00:17,789
we're going to begin in a nice

6
00:00:17,789 --> 00:00:20,520
comfortable seated posture so docile now

7
00:00:20,520 --> 00:00:22,050
with one foot in front of the other

8
00:00:22,050 --> 00:00:24,119
so just to stay on the same page let's

9
00:00:24,119 --> 00:00:25,830
draw the left heel in towards your

10
00:00:25,830 --> 00:00:29,189
Center and then the right leg comes in

11
00:00:29,189 --> 00:00:31,170
to follow you can use a blanket or a

12
00:00:31,170 --> 00:00:34,559
block or pillow even in a book sometimes

13
00:00:34,559 --> 00:00:37,020
it's nice to lift the hips up if you

14
00:00:37,020 --> 00:00:39,420
feel like you're getting trapped in this

15
00:00:39,420 --> 00:00:41,790
like mr. Burnes posture here so take a

16
00:00:41,790 --> 00:00:43,469
quick second to get settled in and a

17
00:00:43,469 --> 00:00:45,390
nice comfortable seat one foot in front

18
00:00:45,390 --> 00:00:48,719
of the other make sure everything

19
00:00:48,719 --> 00:00:50,520
situated and then when you're ready sit

20
00:00:50,520 --> 00:00:53,129
up nice and tall see if you can align

21
00:00:53,129 --> 00:00:55,440
your head over your heart your heart

22
00:00:55,440 --> 00:00:58,890
over your pelvis you might take your

23
00:00:58,890 --> 00:01:00,510
fingers and touch your booty you move

24
00:01:00,510 --> 00:01:01,980
the fleshy part of the buttocks aside

25
00:01:01,980 --> 00:01:03,899
you might fix your hair here just do all

26
00:01:03,899 --> 00:01:06,090
those little things so that we can come

27
00:01:06,090 --> 00:01:09,420
to a nice still place as we begin our

28
00:01:09,420 --> 00:01:11,030
challenge

29
00:01:11,030 --> 00:01:14,549
nice and slow settling in easing into it

30
00:01:14,549 --> 00:01:18,409
and really choosing to stay present so I

31
00:01:18,409 --> 00:01:20,280
like to call it getting your money's

32
00:01:20,280 --> 00:01:24,420
worth so we're gonna get a workout we're

33
00:01:24,420 --> 00:01:30,150
going to commit to 30 days of practice

34
00:01:30,150 --> 00:01:36,110
together we're going to stretch the body

35
00:01:36,110 --> 00:01:42,299
tone the muscles deepen the breath but

36
00:01:42,299 --> 00:01:43,530
beyond that we're gonna listen we're

37
00:01:43,530 --> 00:01:45,470
really gonna use this opportunity to

38
00:01:45,470 --> 00:01:49,409
come into a different type of presence

39
00:01:49,409 --> 00:01:52,369
maybe learn something new about yourself

40
00:01:52,369 --> 00:01:56,549
and so today's practice is focused on

41
00:01:56,549 --> 00:01:59,610
that so we sit up nice and tall take a

42
00:01:59,610 --> 00:02:01,380
second to close the eyes relax your

43
00:02:01,380 --> 00:02:06,090
shoulders down and just notice how you

44
00:02:06,090 --> 00:02:08,210
feel

45
00:02:10,470 --> 00:02:12,510
perhaps the tendency to want to move

46
00:02:12,510 --> 00:02:14,960
quickly to the next thing

47
00:02:14,960 --> 00:02:17,550
we got 30 days so we can take it nice

48
00:02:17,550 --> 00:02:21,930
and slow and really set ourselves up for

49
00:02:21,930 --> 00:02:28,100
a nice experience that feels good

50
00:02:28,100 --> 00:02:30,240
bring your awareness or your attention

51
00:02:30,240 --> 00:02:36,750
to your breath and just notice it and

52
00:02:36,750 --> 00:02:37,830
you might begin to deepen the breath

53
00:02:37,830 --> 00:02:40,080
play with it here seeing if you can

54
00:02:40,080 --> 00:02:41,970
extend the inhale make it a little bit

55
00:02:41,970 --> 00:02:53,880
longer and extend the exhale stick with

56
00:02:53,880 --> 00:02:55,770
your breath as we begin to move the body

57
00:02:55,770 --> 00:02:57,900
and shape shift in and out of different

58
00:02:57,900 --> 00:02:59,270
poses

59
00:02:59,270 --> 00:03:01,920
remember the breath is energies and

60
00:03:01,920 --> 00:03:06,870
breath to the tight places use the tool

61
00:03:06,870 --> 00:03:09,300
of your pranayama or your breath to stay

62
00:03:09,300 --> 00:03:12,090
focused and really be honest with

63
00:03:12,090 --> 00:03:14,880
yourself about how you feel each day and

64
00:03:14,880 --> 00:03:18,269
each time you come to the mat oh and

65
00:03:18,269 --> 00:03:20,760
also let's have some fun drop it in chin

66
00:03:20,760 --> 00:03:22,310
to the chest

67
00:03:22,310 --> 00:03:24,360
whilst begin to draw circles with the

68
00:03:24,360 --> 00:03:30,510
nose one way and then the other and then

69
00:03:30,510 --> 00:03:38,179
reversing your circle back and forth

70
00:03:38,420 --> 00:03:40,709
kind of dropping into this moment for

71
00:03:40,709 --> 00:03:46,019
yourself and then we'll bring the head

72
00:03:46,019 --> 00:03:47,700
back to Center stillness and draw the

73
00:03:47,700 --> 00:03:49,739
palms together at the heart deep breath

74
00:03:49,739 --> 00:03:51,660
in as you lift the sternum up thumbs

75
00:03:51,660 --> 00:03:55,320
hearts coming together you know I have

76
00:03:55,320 --> 00:03:59,459
one heart I guess heart and we'll take a

77
00:03:59,459 --> 00:04:00,810
deep deep breath in through the nose

78
00:04:00,810 --> 00:04:03,090
here and this time go ahead and let it

79
00:04:03,090 --> 00:04:03,750
out through the mouth

80
00:04:03,750 --> 00:04:07,950
exhale again just like that deep breath

81
00:04:07,950 --> 00:04:11,010
in through the nostrils sit up nice and

82
00:04:11,010 --> 00:04:12,570
tall and exhale out through the mouth

83
00:04:12,570 --> 00:04:15,230
make some noise

84
00:04:16,060 --> 00:04:18,470
and we'll interlace the fingertips keep

85
00:04:18,470 --> 00:04:20,000
breathing deep as you press the palms

86
00:04:20,000 --> 00:04:23,360
forward shoulders relaxed drop down and

87
00:04:23,360 --> 00:04:25,820
then we send the palms up and back nice

88
00:04:25,820 --> 00:04:28,460
and easy organic movement here the knees

89
00:04:28,460 --> 00:04:31,130
are going to want to fly up and we're

90
00:04:31,130 --> 00:04:32,480
gonna ground down through the tops of

91
00:04:32,480 --> 00:04:35,030
the thighs committing to a full body

92
00:04:35,030 --> 00:04:38,300
experience as you lift and lengthen up

93
00:04:38,300 --> 00:04:40,669
through the side body and keep playing

94
00:04:40,669 --> 00:04:42,310
with your breath

95
00:04:42,310 --> 00:04:44,870
we teeter-totter back and forth here

96
00:04:44,870 --> 00:04:46,880
stretch it out notice what the shoulders

97
00:04:46,880 --> 00:04:48,440
are starting to rise up see if you can

98
00:04:48,440 --> 00:04:50,950
keep the shoulders relaxed heart lifted

99
00:04:50,950 --> 00:04:54,020
arms may begin to get tired here

100
00:04:54,020 --> 00:04:54,979
especially if you're new to the practice

101
00:04:54,979 --> 00:04:58,630
stick with it find ease use your breath

102
00:04:58,630 --> 00:05:03,800
to keep it together just kidding inhale

103
00:05:03,800 --> 00:05:05,780
back to Center we go this time carve a

104
00:05:05,780 --> 00:05:07,550
line with your nose all the way up so

105
00:05:07,550 --> 00:05:09,530
rather than just looking up kind of

106
00:05:09,530 --> 00:05:11,180
crunching the back of the neck just

107
00:05:11,180 --> 00:05:14,180
really mindful activity as we carve a

108
00:05:14,180 --> 00:05:15,979
line with the nose look up one more

109
00:05:15,979 --> 00:05:18,770
breath here and then on an exhale we

110
00:05:18,770 --> 00:05:22,930
break free kind of fingertips Thrain now

111
00:05:22,930 --> 00:05:24,979
awesome plant the left palm into the

112
00:05:24,979 --> 00:05:26,720
earth inhale reach right fingertips up

113
00:05:26,720 --> 00:05:29,720
and over side body stretch again work on

114
00:05:29,720 --> 00:05:31,940
creating a full-body experience as we

115
00:05:31,940 --> 00:05:33,710
ease into the practice so for me that

116
00:05:33,710 --> 00:05:36,710
means really paying attention to yes the

117
00:05:36,710 --> 00:05:38,630
side body stretch but also grounding

118
00:05:38,630 --> 00:05:41,330
down through the legs and maintaining

119
00:05:41,330 --> 00:05:44,150
that extension through the crown you

120
00:05:44,150 --> 00:05:45,770
might find a little pulse here you might

121
00:05:45,770 --> 00:05:48,160
spiral your heart up towards the sky

122
00:05:48,160 --> 00:05:52,490
make it your own here deep breath in and

123
00:05:52,490 --> 00:05:54,260
then exhale swiftly up and through

124
00:05:54,260 --> 00:05:55,610
Center and we take it to the other side

125
00:05:55,610 --> 00:05:57,740
right palm to the earth left fingertips

126
00:05:57,740 --> 00:06:00,700
reach up and over same thing

127
00:06:00,700 --> 00:06:11,180
stretch it out ease into it great one

128
00:06:11,180 --> 00:06:12,800
more breath here you might spiral your

129
00:06:12,800 --> 00:06:15,590
heart up towards the sky and then on an

130
00:06:15,590 --> 00:06:17,930
exhale we bring it back to Center from

131
00:06:17,930 --> 00:06:19,070
here we're gonna walk the fingertips

132
00:06:19,070 --> 00:06:20,480
behind us I'm eternally

133
00:06:20,480 --> 00:06:22,460
so you can see this walking them behind

134
00:06:22,460 --> 00:06:24,860
pinkies might come close or again if the

135
00:06:24,860 --> 00:06:26,300
shoulders are really tight give yourself

136
00:06:26,300 --> 00:06:28,790
some space you can keep it nice and easy

137
00:06:28,790 --> 00:06:32,750
today so I walk the finger to this back

138
00:06:32,750 --> 00:06:34,190
we sit up nice and tall

139
00:06:34,190 --> 00:06:35,750
imagine the lifting up through the

140
00:06:35,750 --> 00:06:37,850
armpit chest here so we're lifting up

141
00:06:37,850 --> 00:06:39,290
through this area of the body and

142
00:06:39,290 --> 00:06:41,570
opening the heart the chest close your

143
00:06:41,570 --> 00:06:46,700
eyes find your breath when you get bored

144
00:06:46,700 --> 00:06:49,070
or your mind begins to wander come back

145
00:06:49,070 --> 00:06:50,870
to that sweet inhale exhale out through

146
00:06:50,870 --> 00:06:52,610
the mouth whenever you need to let go a

147
00:06:52,610 --> 00:06:55,960
little bit or find a little inspiration

148
00:07:03,130 --> 00:07:07,760
hmm then slowly we'll soften through the

149
00:07:07,760 --> 00:07:10,160
elbows and walk the fingertips all the

150
00:07:10,160 --> 00:07:13,670
way around and forward so nice and easy

151
00:07:13,670 --> 00:07:17,720
we walk the palms forward and to each

152
00:07:17,720 --> 00:07:19,490
his own here so you might end up here on

153
00:07:19,490 --> 00:07:21,860
the palms really pressing the sit bones

154
00:07:21,860 --> 00:07:23,300
into the earth again full-body

155
00:07:23,300 --> 00:07:25,280
experience really expanding the

156
00:07:25,280 --> 00:07:29,870
awareness throughout the legs the hips

157
00:07:29,870 --> 00:07:31,850
making sure I'm still mindful to

158
00:07:31,850 --> 00:07:35,660
shoulders and for me that awareness is

159
00:07:35,660 --> 00:07:36,920
really an act of self-love I'm

160
00:07:36,920 --> 00:07:38,680
considering all parts

161
00:07:38,680 --> 00:07:43,370
Hayao first teo of the challenge okay so

162
00:07:43,370 --> 00:07:45,020
you might stay up here on your palms you

163
00:07:45,020 --> 00:07:47,060
might already be way past me and on the

164
00:07:47,060 --> 00:07:49,340
forearms if not just gives you something

165
00:07:49,340 --> 00:07:51,110
to look forward to no worries just be

166
00:07:51,110 --> 00:07:54,710
here in the moment another option as to

167
00:07:54,710 --> 00:07:56,840
maybe send the fingertips all the way

168
00:07:56,840 --> 00:07:58,430
out and begin to relax the way to the

169
00:07:58,430 --> 00:08:01,550
head over you might find a soft sway

170
00:08:01,550 --> 00:08:04,310
back and forth and again the sit bones

171
00:08:04,310 --> 00:08:05,600
are gonna want to roll up here to

172
00:08:05,600 --> 00:08:07,780
compensate see if you can stay grounded

173
00:08:07,780 --> 00:08:11,330
and maybe a forehead underneath a

174
00:08:11,330 --> 00:08:13,220
forehead underneath the block hello a

175
00:08:13,220 --> 00:08:17,530
block underneath forehead maybe even we

176
00:08:17,530 --> 00:08:19,580
bubblegum in the fist here for a little

177
00:08:19,580 --> 00:08:25,370
support breathe into your right hip find

178
00:08:25,370 --> 00:08:28,030
that breath

179
00:08:36,789 --> 00:08:39,380
then press into the sit bones press up

180
00:08:39,380 --> 00:08:41,510
into your palms we're gonna walk the

181
00:08:41,510 --> 00:08:43,549
fingertips spider fingers as we say in

182
00:08:43,549 --> 00:08:45,620
kids yoga over towards the right don't

183
00:08:45,620 --> 00:08:47,840
crank it keep it easy remember find ease

184
00:08:47,840 --> 00:08:50,120
as we ease into the practice and I brush

185
00:08:50,120 --> 00:08:55,910
away dog hair deep breath in here keep a

186
00:08:55,910 --> 00:08:57,820
nice extension through the crown

187
00:08:57,820 --> 00:08:59,750
breathing into the left side body

188
00:08:59,750 --> 00:09:03,140
pressing the sit bones back and then we

189
00:09:03,140 --> 00:09:04,850
walk it through Center and take it to

190
00:09:04,850 --> 00:09:07,490
the left same thing so again those hips

191
00:09:07,490 --> 00:09:08,720
are going to want to come up we stay

192
00:09:08,720 --> 00:09:10,940
pressing into the sit bones shoulders

193
00:09:10,940 --> 00:09:15,940
relaxed really mindful through the neck

194
00:09:17,080 --> 00:09:19,060
deep breath in

195
00:09:19,060 --> 00:09:21,950
follow your exhale as you unravel back

196
00:09:21,950 --> 00:09:23,450
to Center and then we're gonna switch

197
00:09:23,450 --> 00:09:25,850
the legs here so right heel comes in

198
00:09:25,850 --> 00:09:30,110
left leg comes out reach all the palms

199
00:09:30,110 --> 00:09:31,910
together at the heart once again inhale

200
00:09:31,910 --> 00:09:35,870
sternum to thumbs exhale relax the

201
00:09:35,870 --> 00:09:39,050
elbows down just notice how your legs

202
00:09:39,050 --> 00:09:41,810
feel sometimes you know this side can be

203
00:09:41,810 --> 00:09:46,820
a little bit different feel a little

204
00:09:46,820 --> 00:09:49,430
foreign and we'll interlace the

205
00:09:49,430 --> 00:09:51,260
fingertips sit up nice and tall press

206
00:09:51,260 --> 00:09:51,890
the palms

207
00:09:51,890 --> 00:09:53,480
actually let's interlace the opposite

208
00:09:53,480 --> 00:09:55,220
direction this time so opposite thumb on

209
00:09:55,220 --> 00:09:56,600
top a little yoga for the brain as we

210
00:09:56,600 --> 00:09:59,150
begin and we press the palms oh yeah

211
00:09:59,150 --> 00:10:00,950
that feels weird forward up and back

212
00:10:00,950 --> 00:10:02,810
once again and same thing just a little

213
00:10:02,810 --> 00:10:05,690
organic movement yes to stretch the side

214
00:10:05,690 --> 00:10:08,420
body yes to bring awareness into this

215
00:10:08,420 --> 00:10:10,370
spine but really to set the tone for our

216
00:10:10,370 --> 00:10:12,470
practice and our challenge that you're

217
00:10:12,470 --> 00:10:15,589
in charge and that's more than modifying

218
00:10:15,589 --> 00:10:17,120
up or down it's really about listening

219
00:10:17,120 --> 00:10:20,480
being present easing into it being

220
00:10:20,480 --> 00:10:24,320
honest also gives you the freedom to

221
00:10:24,320 --> 00:10:26,540
move how you want to move find what

222
00:10:26,540 --> 00:10:27,970
feels good

223
00:10:27,970 --> 00:10:30,380
inhale carve a line with the nose look

224
00:10:30,380 --> 00:10:35,089
up and exhale rain it down great this

225
00:10:35,089 --> 00:10:36,440
time we walk the fingertips together

226
00:10:36,440 --> 00:10:39,290
just like before this time we're gonna

227
00:10:39,290 --> 00:10:41,660
inhale lift the heart and exhale draw

228
00:10:41,660 --> 00:10:42,640
line with the nose

229
00:10:42,640 --> 00:10:45,790
the right shoulder if you've practiced

230
00:10:45,790 --> 00:10:47,110
me before you know I love this move

231
00:10:47,110 --> 00:10:48,730
imagine receiving a little kiss on the

232
00:10:48,730 --> 00:10:51,010
neck this is a little hygiene for the

233
00:10:51,010 --> 00:10:52,510
neck and shoulders so it might seem like

234
00:10:52,510 --> 00:10:54,040
you're not doing a lot but we're drawing

235
00:10:54,040 --> 00:10:56,260
the shoulder blades down we're opening

236
00:10:56,260 --> 00:10:57,820
the chest lifting up through the ribcage

237
00:10:57,820 --> 00:11:00,460
and keeping an extension in the crown of

238
00:11:00,460 --> 00:11:03,940
the head breathe into the left side of

239
00:11:03,940 --> 00:11:06,400
the neck and then on an exhale this

240
00:11:06,400 --> 00:11:07,780
should feel really yummy as you drop the

241
00:11:07,780 --> 00:11:09,430
chin to the chest breathe in to the back

242
00:11:09,430 --> 00:11:13,210
of the neck oh yeah I'm gonna take it to

243
00:11:13,210 --> 00:11:20,350
the other side so we find a softness

244
00:11:20,350 --> 00:11:22,960
here even in this shape we relax the

245
00:11:22,960 --> 00:11:23,980
shoulders down

246
00:11:23,980 --> 00:11:26,590
imagine someone kissing you on this side

247
00:11:26,590 --> 00:11:28,780
of your neck it's getting steamy in here

248
00:11:28,780 --> 00:11:34,660
already inhale in extend extend and

249
00:11:34,660 --> 00:11:37,510
exhale chin to chest for one more breath

250
00:11:37,510 --> 00:11:39,340
this time you can really draw your nose

251
00:11:39,340 --> 00:11:46,480
to your navel and then we lift up

252
00:11:46,480 --> 00:11:47,680
through the crown of the head take a

253
00:11:47,680 --> 00:11:49,750
deep breath in smile or turn on that

254
00:11:49,750 --> 00:11:54,070
inner smile and then we release walking

255
00:11:54,070 --> 00:11:55,990
the fingertips forward same thing palms

256
00:11:55,990 --> 00:11:58,780
come to the earth and feel this this hip

257
00:11:58,780 --> 00:12:00,820
out so you might find a gentle sway

258
00:12:00,820 --> 00:12:02,680
again and coming onto the forearms might

259
00:12:02,680 --> 00:12:05,850
be an option or maybe all the way down

260
00:12:05,850 --> 00:12:08,320
breathing into the outer edge of that

261
00:12:08,320 --> 00:12:10,750
left hip noticing how the sit bones want

262
00:12:10,750 --> 00:12:12,520
to peel up and the pelvis wants to rock

263
00:12:12,520 --> 00:12:18,420
but we keep it grounded and strong a

264
00:12:20,490 --> 00:12:23,230
couple more breaths here nice strong

265
00:12:23,230 --> 00:12:26,670
awareness throughout the whole body

266
00:12:36,510 --> 00:12:38,730
you press into the palms to slowly

267
00:12:38,730 --> 00:12:40,170
release and come up this time we're

268
00:12:40,170 --> 00:12:42,570
gonna take the fingertips spider fingers

269
00:12:42,570 --> 00:12:44,550
all the way to the left it's okay

270
00:12:44,550 --> 00:12:46,050
there's a tendency to want to crank here

271
00:12:46,050 --> 00:12:48,000
and do the yoga pose and I just ask you

272
00:12:48,000 --> 00:12:51,360
and invite you to ease up we have 30

273
00:12:51,360 --> 00:12:53,670
days our first day we're gonna stretch

274
00:12:53,670 --> 00:12:56,220
it out take a little stock get settled

275
00:12:56,220 --> 00:13:00,270
in so nice gentle twist to the left and

276
00:13:00,270 --> 00:13:01,560
then we'll release take it through

277
00:13:01,560 --> 00:13:05,580
Center and take it to the right breathe

278
00:13:05,580 --> 00:13:09,650
nice long smooth deep breaths

279
00:13:12,470 --> 00:13:15,360
and then gently release back to Center

280
00:13:15,360 --> 00:13:17,280
awesome flip your palms up sit up nice

281
00:13:17,280 --> 00:13:18,930
and tall take a look at your hands for

282
00:13:18,930 --> 00:13:21,240
them wide we're gonna commit to a nice

283
00:13:21,240 --> 00:13:23,910
strong awareness through the hands as we

284
00:13:23,910 --> 00:13:26,610
come forward and up into tabletop

285
00:13:26,610 --> 00:13:28,410
position so take this focus with the

286
00:13:28,410 --> 00:13:31,320
hands with you as we come gently onto

287
00:13:31,320 --> 00:13:33,390
all fours so we draw the wrists

288
00:13:33,390 --> 00:13:35,160
underneath the shoulders my friends knee

289
00:13:35,160 --> 00:13:36,720
is directly underneath the hips press

290
00:13:36,720 --> 00:13:37,920
into the tops of the feet

291
00:13:37,920 --> 00:13:39,930
take that focus of the hands with you as

292
00:13:39,930 --> 00:13:42,690
you press away from your mat so fingers

293
00:13:42,690 --> 00:13:44,130
are gonna want to do what they naturally

294
00:13:44,130 --> 00:13:45,630
do and we're going to really expand

295
00:13:45,630 --> 00:13:48,330
awareness and building a strong

296
00:13:48,330 --> 00:13:52,500
foundation here and day one we press

297
00:13:52,500 --> 00:13:54,210
away from the earth draw the navel up

298
00:13:54,210 --> 00:13:56,430
towards the spine relax your shoulders

299
00:13:56,430 --> 00:13:58,380
draw them away from the ears so really

300
00:13:58,380 --> 00:14:00,300
mindful in the head and neck tendency

301
00:14:00,300 --> 00:14:02,040
here is for the neck to kind of collapse

302
00:14:02,040 --> 00:14:04,230
but remember the neck is a nice long

303
00:14:04,230 --> 00:14:07,590
beautiful extension of your spine cool

304
00:14:07,590 --> 00:14:09,300
take a deep breath in here press into

305
00:14:09,300 --> 00:14:11,160
the tops of the feet don't panic we're

306
00:14:11,160 --> 00:14:12,750
gonna lift the knees let them hover just

307
00:14:12,750 --> 00:14:14,580
for a second here and I like to do this

308
00:14:14,580 --> 00:14:16,410
one too just bring a little start to our

309
00:14:16,410 --> 00:14:17,970
challenge but also to light a fire in

310
00:14:17,970 --> 00:14:20,460
the belly and also when we lift the

311
00:14:20,460 --> 00:14:21,960
knees here we can really tell if we're

312
00:14:21,960 --> 00:14:24,840
collapsing in other places so find that

313
00:14:24,840 --> 00:14:27,060
integrity one more breath here you might

314
00:14:27,060 --> 00:14:28,410
experience a little shake a little

315
00:14:28,410 --> 00:14:30,470
tremble that's prana the energy moving

316
00:14:30,470 --> 00:14:33,120
definitely transformative energy there

317
00:14:33,120 --> 00:14:37,940
so one more breath and then we release

318
00:14:37,940 --> 00:14:40,440
cat cow never looks so good loop the

319
00:14:40,440 --> 00:14:42,930
shoulders drop the belly inhale heart

320
00:14:42,930 --> 00:14:45,630
radiates forward and on the exhale I

321
00:14:45,630 --> 00:14:46,520
started

322
00:14:46,520 --> 00:14:50,740
turn and under curl it under as I rotate

323
00:14:50,740 --> 00:14:54,590
hip points find a surrounding of the

324
00:14:54,590 --> 00:14:56,420
spine and release the crown of the head

325
00:14:56,420 --> 00:14:58,910
to the earth inhale keep it nice and

326
00:14:58,910 --> 00:15:02,480
slow today dropping the belly tailbone

327
00:15:02,480 --> 00:15:06,860
lifts up heart opens out and moving with

328
00:15:06,860 --> 00:15:08,720
the breath exhale curling the tailbone

329
00:15:08,720 --> 00:15:11,540
in traveling up the spine until the

330
00:15:11,540 --> 00:15:15,320
crown of the head releases moving at

331
00:15:15,320 --> 00:15:18,700
your own pace here with your breath

332
00:15:21,760 --> 00:15:28,430
doing a little energetic hygiene getting

333
00:15:28,430 --> 00:15:31,420
the circulation going

334
00:15:33,070 --> 00:15:35,720
and a little spinal flex even if we just

335
00:15:35,720 --> 00:15:37,760
did cat-cow everyday for 30 days we'd be

336
00:15:37,760 --> 00:15:43,520
rocking and rolling so we'll begin to

337
00:15:43,520 --> 00:15:45,140
veer off the beaten path here if you

338
00:15:45,140 --> 00:15:47,120
haven't already shaking the hips a

339
00:15:47,120 --> 00:15:48,650
little left to ride just kind of coming

340
00:15:48,650 --> 00:15:50,840
off those railroad tracks lingering and

341
00:15:50,840 --> 00:15:56,780
any place that feels tight or sore might

342
00:15:56,780 --> 00:15:58,460
get a little freaky on me and even come

343
00:15:58,460 --> 00:16:04,760
forward and this is where we just begin

344
00:16:04,760 --> 00:16:13,430
to let loose awesome and then we'll come

345
00:16:13,430 --> 00:16:14,990
back to that tabletop position and drop

346
00:16:14,990 --> 00:16:18,320
the elbows where the palms are and again

347
00:16:18,320 --> 00:16:20,480
stay aware of the hands here fingers

348
00:16:20,480 --> 00:16:21,410
really want to come in or go out

349
00:16:21,410 --> 00:16:23,540
especially if the shoulders are tight so

350
00:16:23,540 --> 00:16:25,490
you can keep to railroad track lines

351
00:16:25,490 --> 00:16:27,530
here pressing the elbows into the earth

352
00:16:27,530 --> 00:16:29,090
we walk the knees back and melt the

353
00:16:29,090 --> 00:16:33,260
heart heart to earth pose anahatha Osun

354
00:16:33,260 --> 00:16:34,670
one of my favorites if the forehead

355
00:16:34,670 --> 00:16:37,460
comes to the earth let it let the pelvis

356
00:16:37,460 --> 00:16:40,010
rock up towards the sky heyo the sit

357
00:16:40,010 --> 00:16:42,320
bones shine spread left to right and we

358
00:16:42,320 --> 00:16:44,680
take five nice long deep breaths here

359
00:16:44,680 --> 00:16:46,880
notice if the toes are coming in or

360
00:16:46,880 --> 00:16:48,440
going out see if you can keep that full

361
00:16:48,440 --> 00:16:52,600
body awareness rocking and rolling

362
00:16:52,810 --> 00:16:58,640
belly can soften here inhale fill the

363
00:16:58,640 --> 00:17:00,020
back body with air

364
00:17:00,020 --> 00:17:04,569
and on an exhale release your hearts

365
00:17:09,099 --> 00:17:11,480
super awesome for the shoulders let's

366
00:17:11,480 --> 00:17:19,520
take one more breath here and then to

367
00:17:19,520 --> 00:17:21,530
transition I'm gonna press into all ten

368
00:17:21,530 --> 00:17:24,140
fingerprints all ten knuckles press into

369
00:17:24,140 --> 00:17:27,319
my elbows and slowly slide on through to

370
00:17:27,319 --> 00:17:29,900
the belly oh yeah

371
00:17:29,900 --> 00:17:31,820
press into the elbows they're right

372
00:17:31,820 --> 00:17:35,090
underneath the shoulders still steel Dex

373
00:17:35,090 --> 00:17:38,120
is still I press into the pubic bone

374
00:17:38,120 --> 00:17:40,040
pressing the tops of the feet and I grow

375
00:17:40,040 --> 00:17:41,750
nice and tall here and a little Sphinx

376
00:17:41,750 --> 00:17:44,000
pose so if you have to do some adjusting

377
00:17:44,000 --> 00:17:46,580
to find length on the side body or in

378
00:17:46,580 --> 00:17:49,760
the spine please do self adjustments are

379
00:17:49,760 --> 00:17:54,800
the best and we breathe here again

380
00:17:54,800 --> 00:17:56,390
notice if you've lost awareness from the

381
00:17:56,390 --> 00:17:57,940
wrists and hands keep that awareness

382
00:17:57,940 --> 00:18:00,830
press away from your mat with your

383
00:18:00,830 --> 00:18:02,270
elbows almost as if you're trying to

384
00:18:02,270 --> 00:18:04,220
tear your yoga mat in half with your

385
00:18:04,220 --> 00:18:09,530
elbow one more breath we inhale in and

386
00:18:09,530 --> 00:18:11,360
exhale slowly release

387
00:18:11,360 --> 00:18:12,980
all right this time palms are gonna come

388
00:18:12,980 --> 00:18:15,260
underneath the shoulders we curl the

389
00:18:15,260 --> 00:18:17,270
toes under and you know where I'm headed

390
00:18:17,270 --> 00:18:19,520
right downward facing dog so there's two

391
00:18:19,520 --> 00:18:21,880
options here you can come to all fours

392
00:18:21,880 --> 00:18:24,770
first and then peel up through the tail

393
00:18:24,770 --> 00:18:27,020
or there's always the option from this

394
00:18:27,020 --> 00:18:30,380
posture to come straight to plank so you

395
00:18:30,380 --> 00:18:33,260
can cool it or you can heat it we always

396
00:18:33,260 --> 00:18:35,960
have options here together we'll meet in

397
00:18:35,960 --> 00:18:38,000
our first downward facing dog

398
00:18:38,000 --> 00:18:41,090
of the challenge pedal it out check in

399
00:18:41,090 --> 00:18:43,460
with your feet seize bend the knees and

400
00:18:43,460 --> 00:18:45,590
then don't forget that awareness of the

401
00:18:45,590 --> 00:18:50,179
palms of the hands spreading wide we'll

402
00:18:50,179 --> 00:18:52,580
take three more breaths here so notice

403
00:18:52,580 --> 00:18:54,140
if you're just kind of holding waiting

404
00:18:54,140 --> 00:18:57,080
like onto the next thing try to enjoy

405
00:18:57,080 --> 00:19:01,899
your practice breathe stretch it out

406
00:19:04,160 --> 00:19:06,210
shouldn't say try to enjoy your practice

407
00:19:06,210 --> 00:19:08,220
how about we say just enjoy your

408
00:19:08,220 --> 00:19:11,520
practice then we're gonna go for a slow

409
00:19:11,520 --> 00:19:13,500
walk up towards the front edge take your

410
00:19:13,500 --> 00:19:15,360
time again resist the urge to just kind

411
00:19:15,360 --> 00:19:17,760
of taskmaster here we're gonna slowly

412
00:19:17,760 --> 00:19:21,150
walk up towards the front hands again

413
00:19:21,150 --> 00:19:24,030
there we'll meet at a head of the mat

414
00:19:24,030 --> 00:19:26,160
and a nice forward of hold so to each

415
00:19:26,160 --> 00:19:28,110
his own here you might walk with the

416
00:19:28,110 --> 00:19:30,840
fingertips to one side and then the

417
00:19:30,840 --> 00:19:32,490
other if you're feeling a little tight

418
00:19:32,490 --> 00:19:34,740
in the head and neck you might shake the

419
00:19:34,740 --> 00:19:37,830
head yes and no pay attention to your

420
00:19:37,830 --> 00:19:39,690
feet toes are pointing forward feet are

421
00:19:39,690 --> 00:19:42,000
hip-width apart here to start you might

422
00:19:42,000 --> 00:19:45,540
clasp the elbows and rock gently left to

423
00:19:45,540 --> 00:19:48,570
right so again setting the tone of our

424
00:19:48,570 --> 00:19:50,460
practice and really the tone for the

425
00:19:50,460 --> 00:19:52,650
challenge that you're in charge I

426
00:19:52,650 --> 00:19:55,470
encourage you to improvise to keep

427
00:19:55,470 --> 00:19:57,990
searching and exploring try to avoid

428
00:19:57,990 --> 00:20:00,330
just being the yoga challenge robot here

429
00:20:00,330 --> 00:20:03,060
but really be yourself and listen to

430
00:20:03,060 --> 00:20:09,680
your buddy and when you feel satisfied

431
00:20:09,680 --> 00:20:13,110
we'll release the arms press into the

432
00:20:13,110 --> 00:20:15,630
feet nice and strong bend the knees

433
00:20:15,630 --> 00:20:17,400
generously as you tuck the chin into the

434
00:20:17,400 --> 00:20:20,340
chest and we begin to roll it up nice

435
00:20:20,340 --> 00:20:23,100
and slow take your time enjoy every move

436
00:20:23,100 --> 00:20:29,670
every moment this is our time that we've

437
00:20:29,670 --> 00:20:32,190
taken for ourselves so might as well

438
00:20:32,190 --> 00:20:37,290
relish mmm relish and loop the shoulders

439
00:20:37,290 --> 00:20:39,840
forward up and back when you arrive so

440
00:20:39,840 --> 00:20:41,160
same thing here when you get it settled

441
00:20:41,160 --> 00:20:43,020
in try not to fidget with the feet too

442
00:20:43,020 --> 00:20:44,460
much but keep that connection to the

443
00:20:44,460 --> 00:20:47,280
earth and loop the shoulders draw a

444
00:20:47,280 --> 00:20:49,050
couple circles with the nose work out

445
00:20:49,050 --> 00:20:58,440
the kinks so we continue to deepen the

446
00:20:58,440 --> 00:20:59,850
breath the more we move the body the

447
00:20:59,850 --> 00:21:01,730
more we sync and synchronize the breath

448
00:21:01,730 --> 00:21:05,070
inhale draw the palms to your heart lift

449
00:21:05,070 --> 00:21:07,680
your sternum up to your thumbs lift the

450
00:21:07,680 --> 00:21:09,240
kneecaps draw energy up from the arches

451
00:21:09,240 --> 00:21:11,429
of the feet this is our Tadasana our

452
00:21:11,429 --> 00:21:13,560
Mountain Pose here so we stand up

453
00:21:13,560 --> 00:21:16,560
since all we extend through the crown we

454
00:21:16,560 --> 00:21:17,850
find this upward current of energy

455
00:21:17,850 --> 00:21:21,060
through the front body it's like oh and

456
00:21:21,060 --> 00:21:23,220
then we find this sweet and almost

457
00:21:23,220 --> 00:21:24,450
humble grounding through the back body

458
00:21:24,450 --> 00:21:28,980
just to balance it out and once again

459
00:21:28,980 --> 00:21:30,240
just as we did before we're gonna

460
00:21:30,240 --> 00:21:32,220
interlace notice which thumbs on top as

461
00:21:32,220 --> 00:21:34,700
we press the palms forward up and back

462
00:21:34,700 --> 00:21:37,440
again upward current of energy through

463
00:21:37,440 --> 00:21:39,300
the front nice grounding through the

464
00:21:39,300 --> 00:21:41,520
back body so we press into the heels we

465
00:21:41,520 --> 00:21:44,040
tuck the pelvis in shoulder blades in

466
00:21:44,040 --> 00:21:47,610
together and down if you want if you

467
00:21:47,610 --> 00:21:49,230
need a little more side body lift we can

468
00:21:49,230 --> 00:21:51,590
stretch it out here a couple breaths

469
00:21:51,590 --> 00:21:54,600
otherwise are holding nice and slow

470
00:21:54,600 --> 00:21:57,409
steady breath

471
00:22:01,520 --> 00:22:04,500
carve a line with your nose slowly look

472
00:22:04,500 --> 00:22:07,140
up take a deep breath in press into your

473
00:22:07,140 --> 00:22:10,380
thumbs up up up and then exhale break

474
00:22:10,380 --> 00:22:13,170
free fingertips interlace behind the

475
00:22:13,170 --> 00:22:14,190
table and see if you can put the

476
00:22:14,190 --> 00:22:15,840
opposite thumb on top so a little Yoga

477
00:22:15,840 --> 00:22:19,500
for the brain it can sometimes can throw

478
00:22:19,500 --> 00:22:20,760
you for a loop but we'll get the hang of

479
00:22:20,760 --> 00:22:22,440
it then we draw the knuckles down and

480
00:22:22,440 --> 00:22:24,000
away as we open up through your chest

481
00:22:24,000 --> 00:22:25,380
this is awesome if you work at a

482
00:22:25,380 --> 00:22:26,730
computer it didn't you're a little

483
00:22:26,730 --> 00:22:28,710
stressed out in the shoulders deep

484
00:22:28,710 --> 00:22:35,850
breath in Long breath out inhale in and

485
00:22:35,850 --> 00:22:38,580
exhale we break free inhale reach the

486
00:22:38,580 --> 00:22:42,210
arms up full body stretch and exhale

487
00:22:42,210 --> 00:22:44,160
palms come together as we bend the knees

488
00:22:44,160 --> 00:22:46,740
and take it on down through the midline

489
00:22:46,740 --> 00:22:49,490
forward fold

490
00:22:49,490 --> 00:22:52,230
from here we inhale lift to a flat back

491
00:22:52,230 --> 00:22:54,960
position palms on the tops of the thighs

492
00:22:54,960 --> 00:22:57,870
or the shins or fingertips on the mat so

493
00:22:57,870 --> 00:22:59,610
we have three different levels here and

494
00:22:59,610 --> 00:23:01,080
you can peek at the video here to see

495
00:23:01,080 --> 00:23:02,130
what this looks like because we're gonna

496
00:23:02,130 --> 00:23:04,860
come up to them many times in our 30 a

497
00:23:04,860 --> 00:23:08,790
challenge we have one two and a soft

498
00:23:08,790 --> 00:23:11,010
bend in the knees here for three so you

499
00:23:11,010 --> 00:23:12,510
can mix and match for this flat back

500
00:23:12,510 --> 00:23:15,780
position bringing lots of integrity into

501
00:23:15,780 --> 00:23:18,090
the spine wherever you are take a deep

502
00:23:18,090 --> 00:23:21,420
breath in inflate and exhale use your

503
00:23:21,420 --> 00:23:23,840
breath to release it back down

504
00:23:23,840 --> 00:23:26,760
cool fingertips come to the mat we walk

505
00:23:26,760 --> 00:23:27,370
the feet to

506
00:23:27,370 --> 00:23:29,680
and we slide the right toes back into a

507
00:23:29,680 --> 00:23:32,920
low lunge runners lunge so again we're

508
00:23:32,920 --> 00:23:34,570
easing into the practice today we're

509
00:23:34,570 --> 00:23:36,309
also trying to find ease with each

510
00:23:36,309 --> 00:23:38,530
breath so if you're feeling tight in a

511
00:23:38,530 --> 00:23:39,910
certain place see if you can work a

512
00:23:39,910 --> 00:23:41,559
little energy into that place so for me

513
00:23:41,559 --> 00:23:43,110
it's the front of my right hip crease

514
00:23:43,110 --> 00:23:45,309
stretching and pulling my left hip

515
00:23:45,309 --> 00:23:46,090
crease back

516
00:23:46,090 --> 00:23:48,220
you might lower the back knee as I have

517
00:23:48,220 --> 00:23:50,230
here for a couple breaths you might even

518
00:23:50,230 --> 00:23:53,110
find a rocking motion so just a little

519
00:23:53,110 --> 00:23:56,170
playtime here in low lunge or runners

520
00:23:56,170 --> 00:23:56,820
lunge

521
00:23:56,820 --> 00:23:58,930
notice if you're crashing into your

522
00:23:58,930 --> 00:24:00,580
fingertips see if you can keep it light

523
00:24:00,580 --> 00:24:06,190
and easy then from here we'll plant the

524
00:24:06,190 --> 00:24:08,980
palms slide the left toes back to meet

525
00:24:08,980 --> 00:24:10,900
the right we come into our first plank

526
00:24:10,900 --> 00:24:12,100
or maybe or a second

527
00:24:12,100 --> 00:24:16,059
of our challenge and we begin to find a

528
00:24:16,059 --> 00:24:18,730
little movement here staying soft and

529
00:24:18,730 --> 00:24:23,320
easy really using the breath to stay

530
00:24:23,320 --> 00:24:24,070
focused

531
00:24:24,070 --> 00:24:26,020
so the mind wants to give up in a plank

532
00:24:26,020 --> 00:24:28,570
usually a lot faster than the muscles do

533
00:24:28,570 --> 00:24:30,190
so just stick with it here one more

534
00:24:30,190 --> 00:24:33,730
breath in and as you exhale out we're

535
00:24:33,730 --> 00:24:35,740
lower the knees hug the elbows into the

536
00:24:35,740 --> 00:24:37,300
side body you can always stay lifted in

537
00:24:37,300 --> 00:24:39,850
that push-up position as we slowly lower

538
00:24:39,850 --> 00:24:42,580
down elbows pull back we come to the

539
00:24:42,580 --> 00:24:44,320
belly you release the legs and inhale

540
00:24:44,320 --> 00:24:47,740
lift up bhujangasana or Cobra find your

541
00:24:47,740 --> 00:24:51,280
breath and then exhale we release the

542
00:24:51,280 --> 00:24:52,840
transition I mentioned before you can

543
00:24:52,840 --> 00:24:55,200
curl the toes up here come to all fours

544
00:24:55,200 --> 00:24:57,490
then send it up to downward facing dog

545
00:24:57,490 --> 00:25:00,460
or for more heat press back up into that

546
00:25:00,460 --> 00:25:02,920
plank position then anchored navel to

547
00:25:02,920 --> 00:25:05,380
spine as you send it back awesome my

548
00:25:05,380 --> 00:25:07,240
friends take a deep breath in here in

549
00:25:07,240 --> 00:25:11,070
downward dog and the deep breath out

550
00:25:11,070 --> 00:25:14,020
awesome now we're gonna step the right

551
00:25:14,020 --> 00:25:17,350
foot up come into our runners lunge

552
00:25:17,350 --> 00:25:19,120
same thing here a little playtime a

553
00:25:19,120 --> 00:25:22,420
little exploration as we even stretching

554
00:25:22,420 --> 00:25:24,910
that left hip crease pulling the right

555
00:25:24,910 --> 00:25:27,340
hip crease back find a little organic

556
00:25:27,340 --> 00:25:29,620
movement stay mindful listen to your

557
00:25:29,620 --> 00:25:31,770
body

558
00:25:31,940 --> 00:25:35,890
[Music]

559
00:25:37,700 --> 00:25:39,929
then if the back knee is lifted we'll

560
00:25:39,929 --> 00:25:41,580
lift it excuse me if the back knee is

561
00:25:41,580 --> 00:25:42,929
lowered we'll lift it back up take a

562
00:25:42,929 --> 00:25:44,399
deep breath in let your heart radiate

563
00:25:44,399 --> 00:25:46,500
forward so we kind of come out of the

564
00:25:46,500 --> 00:25:49,350
turtle shell here inhale and on an

565
00:25:49,350 --> 00:25:51,659
exhale softly rock that back foot up to

566
00:25:51,659 --> 00:25:52,919
meet the front so you can take as many

567
00:25:52,919 --> 00:25:54,330
steps as you need it doesn't have to be

568
00:25:54,330 --> 00:25:58,770
this big move can we find our forward

569
00:25:58,770 --> 00:26:03,870
fold inhale halfway lift your version

570
00:26:03,870 --> 00:26:08,779
mix and match and exhale slide it down

571
00:26:08,779 --> 00:26:11,460
now inhale reach the fingertips left to

572
00:26:11,460 --> 00:26:13,020
right press into your feet and we're

573
00:26:13,020 --> 00:26:14,669
gonna reach all the way up towards the

574
00:26:14,669 --> 00:26:17,520
sky full body stretch here as we press

575
00:26:17,520 --> 00:26:19,409
into all four corners of the feet lift

576
00:26:19,409 --> 00:26:23,520
the kneecaps and on an exhale we bring

577
00:26:23,520 --> 00:26:27,480
the hands back to the heart awesome

578
00:26:27,480 --> 00:26:29,760
soft buoyant in the knees we inhale

579
00:26:29,760 --> 00:26:33,120
reach it up full body stretch exhale

580
00:26:33,120 --> 00:26:36,559
hands come down through the midline

581
00:26:36,950 --> 00:26:40,700
inhale halfway lift long beautiful neck

582
00:26:40,700 --> 00:26:45,720
and exhale slide it down step the right

583
00:26:45,720 --> 00:26:47,250
toes back come to your runners lunge

584
00:26:47,250 --> 00:26:49,380
this time we inhale open the heart and

585
00:26:49,380 --> 00:26:50,549
chest you might come up off the

586
00:26:50,549 --> 00:26:53,070
fingertips here just to check in with

587
00:26:53,070 --> 00:26:54,899
your core squeeze the inner thighs to

588
00:26:54,899 --> 00:26:56,220
the midline or you might stay on your

589
00:26:56,220 --> 00:26:58,860
fingertips and then on an exhale plant

590
00:26:58,860 --> 00:27:00,690
the palms slide the left toes back to

591
00:27:00,690 --> 00:27:03,090
plank repeat what the same move that we

592
00:27:03,090 --> 00:27:04,830
did before lowering the knees or this

593
00:27:04,830 --> 00:27:06,179
time you might shift your weight forward

594
00:27:06,179 --> 00:27:08,460
hug your elbows in your side body and

595
00:27:08,460 --> 00:27:11,220
slowly lower it down this time we can

596
00:27:11,220 --> 00:27:13,380
either lift up to Cobra or we can slide

597
00:27:13,380 --> 00:27:16,559
up through into upward facing dog so

598
00:27:16,559 --> 00:27:18,570
lots of options here as we explore our

599
00:27:18,570 --> 00:27:23,760
day one vinyasa navel to spine we send

600
00:27:23,760 --> 00:27:25,830
it back downward facing dog deep breath

601
00:27:25,830 --> 00:27:27,400
in

602
00:27:27,400 --> 00:27:30,640
and deep breath out step the right foot

603
00:27:30,640 --> 00:27:34,690
up runners lunge same thing here we

604
00:27:34,690 --> 00:27:36,400
inhale find a lightness of the

605
00:27:36,400 --> 00:27:37,300
fingertips

606
00:27:37,300 --> 00:27:39,160
you might even lift the fingertips up

607
00:27:39,160 --> 00:27:41,260
off the ground take a deep breath in

608
00:27:41,260 --> 00:27:43,630
front knees stacked over front ankle and

609
00:27:43,630 --> 00:27:47,050
exhale release this time instead of

610
00:27:47,050 --> 00:27:48,100
rocking the back foot up to meet the

611
00:27:48,100 --> 00:27:49,570
front we're gonna bring the right toes

612
00:27:49,570 --> 00:27:52,120
back to meet the left one more time

613
00:27:52,120 --> 00:27:54,100
practicing here with the knees lowered

614
00:27:54,100 --> 00:27:56,530
or we shift our weight forward hug the

615
00:27:56,530 --> 00:27:58,690
elbows into the side body and chaturanga

616
00:27:58,690 --> 00:28:01,240
to updog so we have lots of options here

617
00:28:01,240 --> 00:28:04,720
inhale find your heart opener and then

618
00:28:04,720 --> 00:28:07,330
exhale we'll lower the knees and send

619
00:28:07,330 --> 00:28:10,179
the sit bones back Child's Pose

620
00:28:10,179 --> 00:28:12,280
nice work my friends find your breath

621
00:28:12,280 --> 00:28:14,140
you might rock a little side to side

622
00:28:14,140 --> 00:28:18,850
here stimulating that third eye point of

623
00:28:18,850 --> 00:28:23,860
intuition and we'll take a second here

624
00:28:23,860 --> 00:28:27,160
to connect to our intentions connect to

625
00:28:27,160 --> 00:28:30,429
your intention of the challenge why

626
00:28:30,429 --> 00:28:32,470
you're committed to the thirty-day

627
00:28:32,470 --> 00:28:37,990
practice why you're here might draw the

628
00:28:37,990 --> 00:28:39,820
palms together here walk the elbows

629
00:28:39,820 --> 00:28:42,880
forward and bring them up overhead kinda

630
00:28:42,880 --> 00:28:47,130
like a little namaste shark fin

631
00:28:50,229 --> 00:28:53,450
so articulating your intention here for

632
00:28:53,450 --> 00:29:01,840
your practice relaxing the shoulders

633
00:29:02,679 --> 00:29:06,729
reconnecting to the sound of your breath

634
00:29:14,649 --> 00:29:16,759
and then slowly we'll release the

635
00:29:16,759 --> 00:29:20,239
fingertips back down draw the heart up

636
00:29:20,239 --> 00:29:24,049
back to all fours and then we're gonna

637
00:29:24,049 --> 00:29:26,149
cross the left ankle over the right here

638
00:29:26,149 --> 00:29:27,440
and very gently you can use your hands

639
00:29:27,440 --> 00:29:31,029
to guide you come through into a nice

640
00:29:31,029 --> 00:29:33,440
seated posture I'm gonna Center myself

641
00:29:33,440 --> 00:29:37,009
on my mat you can - drawing the palms

642
00:29:37,009 --> 00:29:39,649
behind the knees I'm gonna inhale in on

643
00:29:39,649 --> 00:29:41,839
an exhale lift your feet so we're not

644
00:29:41,839 --> 00:29:44,149
going into any certain kind of boat pose

645
00:29:44,149 --> 00:29:46,269
here today just kind of easing into this

646
00:29:46,269 --> 00:29:49,099
core strength and tapping into this full

647
00:29:49,099 --> 00:29:51,409
body connection so you might rotate your

648
00:29:51,409 --> 00:29:53,839
ankles one way and then the other also

649
00:29:53,839 --> 00:29:56,269
it is not cheating to hold your legs up

650
00:29:56,269 --> 00:29:58,489
here that's so silly you know you can

651
00:29:58,489 --> 00:30:00,229
hold a good amount look at my arm

652
00:30:00,229 --> 00:30:01,879
muscles are working here see it's good

653
00:30:01,879 --> 00:30:04,729
so we're not going into you know boat

654
00:30:04,729 --> 00:30:07,460
pose here we're really slowly taking

655
00:30:07,460 --> 00:30:10,309
every little intrinsic muscle along for

656
00:30:10,309 --> 00:30:16,940
our 30 day yoga ride and beyond ok so

657
00:30:16,940 --> 00:30:18,409
we're here we can also if this is a

658
00:30:18,409 --> 00:30:19,429
little too much for you right away you

659
00:30:19,429 --> 00:30:21,320
can keep the big toes on the ground but

660
00:30:21,320 --> 00:30:23,089
everyone lift your heart see if you can

661
00:30:23,089 --> 00:30:25,759
grow taller up through the sternum then

662
00:30:25,759 --> 00:30:27,529
maybe you keep your hands here or maybe

663
00:30:27,529 --> 00:30:30,200
you reach your fingertips forward we're

664
00:30:30,200 --> 00:30:31,879
gonna take a couple breaths here just

665
00:30:31,879 --> 00:30:33,229
notice where your mind goes like if

666
00:30:33,229 --> 00:30:36,859
you're like up or if you can find a

667
00:30:36,859 --> 00:30:38,469
little ease maybe turn the palms up

668
00:30:38,469 --> 00:30:41,869
soften through the toes bellies working

669
00:30:41,869 --> 00:30:43,580
here but so is the back body I'm lifting

670
00:30:43,580 --> 00:30:45,109
my heart so I'm not really collapsing

671
00:30:45,109 --> 00:30:46,580
here but keeping it lifted let's do one

672
00:30:46,580 --> 00:30:49,549
more deep breath in and exhale hands

673
00:30:49,549 --> 00:30:51,950
come back to the thighs and then this is

674
00:30:51,950 --> 00:30:57,619
a fun move we rock it back and we rock a

675
00:30:57,619 --> 00:31:00,169
couple times so it feels good again you

676
00:31:00,169 --> 00:31:01,669
can keep the hands on the backs of the

677
00:31:01,669 --> 00:31:02,650
legs here for a little

678
00:31:02,650 --> 00:31:05,410
ability and we massage the spine back

679
00:31:05,410 --> 00:31:08,770
and forth you know me I like to keep it

680
00:31:08,770 --> 00:31:10,660
playful so if you feel a little goofy

681
00:31:10,660 --> 00:31:15,220
good and then we'll release it back to

682
00:31:15,220 --> 00:31:17,730
the earth oh yeah

683
00:31:17,730 --> 00:31:19,840
so here we're going to take a full body

684
00:31:19,840 --> 00:31:22,060
stretch as we wind it down again just

685
00:31:22,060 --> 00:31:24,070
easing and settling into the challenge

686
00:31:24,070 --> 00:31:25,570
we inhale reach the fingertips up

687
00:31:25,570 --> 00:31:28,210
overhead exhale interlace the fingertips

688
00:31:28,210 --> 00:31:30,130
and create a little pillow a little neck

689
00:31:30,130 --> 00:31:31,570
hammock here so you can keep the thumbs

690
00:31:31,570 --> 00:31:34,750
extended here or not but I like to do

691
00:31:34,750 --> 00:31:36,460
that give myself a little massage a

692
00:31:36,460 --> 00:31:41,010
little yogic massage

693
00:31:41,010 --> 00:31:43,150
all right then keep the elbows nice and

694
00:31:43,150 --> 00:31:45,910
wide inhale draw the knees up towards

695
00:31:45,910 --> 00:31:48,070
your heart scoop the tailbone up so that

696
00:31:48,070 --> 00:31:51,040
lower back can become really comfy with

697
00:31:51,040 --> 00:31:53,740
your mat extend the right leg out long

698
00:31:53,740 --> 00:31:56,260
inhale and exhale lift the head the neck

699
00:31:56,260 --> 00:31:59,050
the shoulders kiss right elbow to left

700
00:31:59,050 --> 00:32:03,070
knee deep breath in exhale switch the

701
00:32:03,070 --> 00:32:05,860
left leg out kiss left elbow to right

702
00:32:05,860 --> 00:32:07,300
knee and we move back and forth here

703
00:32:07,300 --> 00:32:12,450
keeping it really soft and easy breezy

704
00:32:12,450 --> 00:32:15,730
resisting the urge to clench to speed up

705
00:32:15,730 --> 00:32:17,920
we'll do that later so you can keep it

706
00:32:17,920 --> 00:32:20,260
nice and soft so lower back is going to

707
00:32:20,260 --> 00:32:21,310
want to come up and I'm gonna keep my

708
00:32:21,310 --> 00:32:24,540
naval driving down tailbone scooping up

709
00:32:24,540 --> 00:32:27,070
okay just a couple more here you totally

710
00:32:27,070 --> 00:32:31,260
got this breathe find your breath and

711
00:32:31,260 --> 00:32:33,580
then we release the soles of the feet to

712
00:32:33,580 --> 00:32:36,690
the ground release the arms and slowly

713
00:32:36,690 --> 00:32:41,260
extend the legs out long awesome

714
00:32:41,260 --> 00:32:42,790
take a deep breath in through your nose

715
00:32:42,790 --> 00:32:46,570
here and a long exhale out through the

716
00:32:46,570 --> 00:32:51,280
mouth nice inhale draw the right knee up

717
00:32:51,280 --> 00:32:53,260
squeeze it up in towards your heart

718
00:32:53,260 --> 00:32:54,970
squeeze squeeze squeeze and exhale

719
00:32:54,970 --> 00:32:58,120
taking it over towards the left twist it

720
00:32:58,120 --> 00:32:59,770
out we can open up through the right arm

721
00:32:59,770 --> 00:33:03,010
we breathe up and down the spine really

722
00:33:03,010 --> 00:33:06,670
nice little stabilizing twist here

723
00:33:06,670 --> 00:33:11,400
before we head to shavasana

724
00:33:13,560 --> 00:33:17,270
melt it back to Center and we switch

725
00:33:18,980 --> 00:33:20,970
squeeze that left knee up towards your

726
00:33:20,970 --> 00:33:22,560
heart when you're ready find your twist

727
00:33:22,560 --> 00:33:35,940
oh yeah and gently releasing it back to

728
00:33:35,940 --> 00:33:36,660
Center

729
00:33:36,660 --> 00:33:39,090
and preparing for our final and most

730
00:33:39,090 --> 00:33:42,150
precious posture here sometimes this can

731
00:33:42,150 --> 00:33:44,460
be the most challenging posture so again

732
00:33:44,460 --> 00:33:45,660
just try to ease into it

733
00:33:45,660 --> 00:33:47,670
you can pillow the head with a blanket

734
00:33:47,670 --> 00:33:49,020
you can cover up if you're chilly

735
00:33:49,020 --> 00:33:51,450
you can even roll a blanket or towel up

736
00:33:51,450 --> 00:33:53,010
behind the knees to support the lower

737
00:33:53,010 --> 00:33:56,010
back we'll send the arms out wide palms

738
00:33:56,010 --> 00:33:59,100
face up inhale lift your heart your

739
00:33:59,100 --> 00:34:04,590
chest open exhale release I can hear the

740
00:34:04,590 --> 00:34:06,330
birds chirping outside my window is very

741
00:34:06,330 --> 00:34:11,340
sweet close your eyes get all little

742
00:34:11,340 --> 00:34:14,000
Wiggly movements out of the body and

743
00:34:14,000 --> 00:34:20,030
then we settle in to the corpse pose

744
00:34:20,030 --> 00:34:24,440
finding stillness here

745
00:34:24,830 --> 00:34:27,840
and even if you're short on time find a

746
00:34:27,840 --> 00:34:30,449
moment to just pause and give yourself

747
00:34:30,449 --> 00:34:33,929
permission to do absolutely nothing like

748
00:34:33,929 --> 00:34:36,109
Oh

749
00:34:40,418 --> 00:34:42,339
thank you for sharing your time your

750
00:34:42,339 --> 00:34:47,609
energy and your practice good job

751
00:34:48,830 --> 00:34:57,440
[Music]