1 00:00:00,030 --> 00:00:02,250 hey guys welcome to 30 days of yoga with 2 00:00:02,250 --> 00:00:05,700 Adriene I'm Adriene and its day 21 3 00:00:05,700 --> 00:00:08,069 yay congratulations I hope you're 4 00:00:08,069 --> 00:00:09,240 feeling good today and if you're not 5 00:00:09,240 --> 00:00:10,559 you're feeling tired we have a nice 6 00:00:10,559 --> 00:00:12,929 revitalizing practice for you so let's 7 00:00:12,929 --> 00:00:15,440 get started 8 00:00:19,920 --> 00:00:22,380 all right today we're going to begin in 9 00:00:22,380 --> 00:00:25,070 a cross-legged position with the palms 10 00:00:25,070 --> 00:00:30,900 together at the heart take a second to 11 00:00:30,900 --> 00:00:36,930 just wiggle it out settle in and then 12 00:00:36,930 --> 00:00:38,940 see if you can come to a stillness 13 00:00:38,940 --> 00:00:43,680 actually today as we begin to focus on 14 00:00:43,680 --> 00:00:49,199 the breath we might close the eyes here 15 00:00:49,199 --> 00:00:50,699 and just tuck the chin into the chest 16 00:00:50,699 --> 00:00:56,640 slightly and use this attention on the 17 00:00:56,640 --> 00:00:58,949 breath to kind of soften out any places 18 00:00:58,949 --> 00:01:01,170 in the body that might be clenched the 19 00:01:01,170 --> 00:01:05,489 shoulders the buttocks the hips even 20 00:01:05,489 --> 00:01:07,740 through the fingertips soften and use 21 00:01:07,740 --> 00:01:09,930 the breath to just spread awareness 22 00:01:09,930 --> 00:01:13,500 throughout the body use the exhalation 23 00:01:13,500 --> 00:01:16,110 to relax in any place that you might be 24 00:01:16,110 --> 00:01:25,020 holding you might take this moment to 25 00:01:25,020 --> 00:01:28,049 remember your intention why you 26 00:01:28,049 --> 00:01:33,479 committed to this 30 days of yoga and 27 00:01:33,479 --> 00:01:35,899 why you show up on your mat each day to 28 00:01:35,899 --> 00:01:41,759 do the work to explore find that sense 29 00:01:41,759 --> 00:01:46,399 of wonder curiosity in your practice 30 00:01:47,390 --> 00:01:49,950 keep breathing deep and you don't need 31 00:01:49,950 --> 00:01:51,929 to look at the video here just to slowly 32 00:01:51,929 --> 00:01:54,149 draw your chin to your chest bow your 33 00:01:54,149 --> 00:01:58,079 head to your heart or your hands here in 34 00:01:58,079 --> 00:01:59,909 prayer and breathe into the back of the 35 00:01:59,909 --> 00:02:04,200 neck shoulders are relaxing down again 36 00:02:04,200 --> 00:02:06,329 with every exhale we have an opportunity 37 00:02:06,329 --> 00:02:08,310 to just soften and release into the 38 00:02:08,310 --> 00:02:11,970 moment take a couple more nice full 39 00:02:11,970 --> 00:02:15,170 breaths here on your own 40 00:02:29,300 --> 00:02:32,030 and we'll slowly bat the eyelashes open 41 00:02:32,030 --> 00:02:34,250 and lift the head up lengthening through 42 00:02:34,250 --> 00:02:36,290 the crown of the head nothing fancy here 43 00:02:36,290 --> 00:02:37,550 we're just going to release the 44 00:02:37,550 --> 00:02:40,450 fingertips and reach them all the way up 45 00:02:40,450 --> 00:02:42,860 breathing into the armpit chest here 46 00:02:42,860 --> 00:02:46,190 opening the heart drawing down through 47 00:02:46,190 --> 00:02:48,820 the shoulders and the tops of the thighs 48 00:02:48,820 --> 00:02:52,580 inhale in and exhale dial your heart 49 00:02:52,580 --> 00:02:54,920 towards the left just a nice seated 50 00:02:54,920 --> 00:02:56,720 twist here right palm to the left knee 51 00:02:56,720 --> 00:02:59,180 we keep sitting up nice and tall 52 00:02:59,180 --> 00:03:02,180 so if you feel like you're rounding 53 00:03:02,180 --> 00:03:03,380 through the spine you might lift the 54 00:03:03,380 --> 00:03:05,750 hips up tall here and we breathe 55 00:03:05,750 --> 00:03:08,300 connecting to the breath we're on day 21 56 00:03:08,300 --> 00:03:09,830 y'all so we're going a little bit deeper 57 00:03:09,830 --> 00:03:12,920 and you can use your breath to explore 58 00:03:12,920 --> 00:03:15,860 what that means for you so if you're 59 00:03:15,860 --> 00:03:17,210 getting bored or you're not sure you can 60 00:03:17,210 --> 00:03:19,220 fit in the the duration of this video 61 00:03:19,220 --> 00:03:21,800 today you're here now so just trust make 62 00:03:21,800 --> 00:03:24,260 the most of it breathe deep lift your 63 00:03:24,260 --> 00:03:26,720 heart whew you just got brighter in here 64 00:03:26,720 --> 00:03:31,720 and the sun is shining see yoga works 65 00:03:31,720 --> 00:03:33,650 just kidding and then we'll slowly 66 00:03:33,650 --> 00:03:35,720 release the center and once again inhale 67 00:03:35,720 --> 00:03:38,150 reach it up press down through the sit 68 00:03:38,150 --> 00:03:40,100 bones come into a nice presence here 69 00:03:40,100 --> 00:03:43,280 full body awareness and then we'll move 70 00:03:43,280 --> 00:03:46,000 to the other side 71 00:03:52,930 --> 00:03:55,489 find your breath relax your shoulders 72 00:03:55,489 --> 00:04:00,200 keep your heart lifted and then dial the 73 00:04:00,200 --> 00:04:01,459 heart back to Center 74 00:04:01,459 --> 00:04:03,920 awesome take a look at your hands maybe 75 00:04:03,920 --> 00:04:05,420 rub them together if you're feeling 76 00:04:05,420 --> 00:04:07,489 chilly in your house or wherever you are 77 00:04:07,489 --> 00:04:13,040 maybe take a couple wrist rotations and 78 00:04:13,040 --> 00:04:14,959 then we'll take the hands behind lift 79 00:04:14,959 --> 00:04:16,519 the legs up and just do the same thing 80 00:04:16,519 --> 00:04:18,978 with the feet just rotating the ankles 81 00:04:18,978 --> 00:04:21,470 wiggling the toes if you want to bring 82 00:04:21,470 --> 00:04:22,639 this into your car you can do this by 83 00:04:22,639 --> 00:04:25,430 grabbing your ankles and doing it like 84 00:04:25,430 --> 00:04:28,660 this where in my crazypants today 85 00:04:28,660 --> 00:04:31,900 actually thought okay it's day 21 and 21 86 00:04:31,900 --> 00:04:37,580 your drinking age in in us and he's kind 87 00:04:37,580 --> 00:04:43,280 of like my brain is wild and I was 88 00:04:43,280 --> 00:04:47,210 always a very imaginative child so deal 89 00:04:47,210 --> 00:04:49,610 with it I'm just kidding okay then we'll 90 00:04:49,610 --> 00:04:52,220 cross the ankles and with this awareness 91 00:04:52,220 --> 00:04:53,930 of the feet and the hands I'm gonna dive 92 00:04:53,930 --> 00:04:56,180 forward onto all fours take the knees 93 00:04:56,180 --> 00:04:57,970 nice and wide 94 00:04:57,970 --> 00:05:01,490 big toes kissed together here and we'll 95 00:05:01,490 --> 00:05:03,800 walk the palms out send it back extended 96 00:05:03,800 --> 00:05:05,570 Child's Pose active arms down here 97 00:05:05,570 --> 00:05:08,180 really melting the heart forehead kisses 98 00:05:08,180 --> 00:05:09,500 the mat and I'm gonna start to sway a 99 00:05:09,500 --> 00:05:10,370 little left to right 100 00:05:10,370 --> 00:05:13,580 whew find your breath if you feel any 101 00:05:13,580 --> 00:05:15,590 pinch in the shoulders at all take 102 00:05:15,590 --> 00:05:17,449 responsibility for your happiness your 103 00:05:17,449 --> 00:05:18,770 body find what feels good 104 00:05:18,770 --> 00:05:20,360 so make adjustments when you feel 105 00:05:20,360 --> 00:05:23,120 pinches or when you feel anything that 106 00:05:23,120 --> 00:05:25,580 doesn't feel good empower yourself to 107 00:05:25,580 --> 00:05:27,050 make those self adjustments so it might 108 00:05:27,050 --> 00:05:28,940 be bringing the palms a little bit wider 109 00:05:28,940 --> 00:05:30,740 so the shoulders have more space 110 00:05:30,740 --> 00:05:33,020 maybe not lowering the head just yet so 111 00:05:33,020 --> 00:05:37,220 just notice where you are today and then 112 00:05:37,220 --> 00:05:39,020 when you have your groove going commit 113 00:05:39,020 --> 00:05:40,520 to your breath we're gonna inhale take 114 00:05:40,520 --> 00:05:43,430 the shoulder girdle to the left and come 115 00:05:43,430 --> 00:05:45,590 forward all the way pressing up out of 116 00:05:45,590 --> 00:05:47,930 the hands find this extension from the 117 00:05:47,930 --> 00:05:49,009 crown of the head to the tip of the 118 00:05:49,009 --> 00:05:50,960 tailbone and then keep it moving press 119 00:05:50,960 --> 00:05:53,509 into the tops of the feet and we come 120 00:05:53,509 --> 00:05:55,490 around the right side and back through 121 00:05:55,490 --> 00:05:57,800 Center and then reverse it to the right 122 00:05:57,800 --> 00:05:58,639 we go 123 00:05:58,639 --> 00:06:01,999 inhale come forward find your breath and 124 00:06:01,999 --> 00:06:06,289 exhale around and back now we're going 125 00:06:06,289 --> 00:06:07,819 to keep this going but I encourage you 126 00:06:07,819 --> 00:06:10,460 to keep this articulation that we do in 127 00:06:10,460 --> 00:06:13,639 cat-cow this this sort of articulation 128 00:06:13,639 --> 00:06:14,870 through the spine see if you can find 129 00:06:14,870 --> 00:06:19,009 that here as we move in circles for what 130 00:06:19,009 --> 00:06:22,370 I like to call a little drunk cat cow so 131 00:06:22,370 --> 00:06:23,779 what are you drunk on today and don't 132 00:06:23,779 --> 00:06:26,300 say whiskey what are you drunk on drunk 133 00:06:26,300 --> 00:06:28,520 on love wonder curiosity what's your 134 00:06:28,520 --> 00:06:32,169 practice going to indulge in today 135 00:06:32,169 --> 00:06:39,889 length ease trust love just 136 00:06:39,889 --> 00:06:41,719 determination sticking with it 137 00:06:41,719 --> 00:06:44,000 so you might close your eyes now we're 138 00:06:44,000 --> 00:06:47,000 gonna move in circles here lingering in 139 00:06:47,000 --> 00:06:49,009 the places that feel like they need a 140 00:06:49,009 --> 00:06:51,379 little extra love if you find a catch 141 00:06:51,379 --> 00:06:53,740 you might rock through that patch 142 00:06:53,740 --> 00:06:56,270 breathing into the shoulders the hips 143 00:06:56,270 --> 00:07:00,650 the buttocks if you find that it just 144 00:07:00,650 --> 00:07:02,389 feels best to be in this extended 145 00:07:02,389 --> 00:07:04,370 Child's Pose here maybe just finding 146 00:07:04,370 --> 00:07:08,710 subtle body movement then there you are 147 00:07:08,710 --> 00:07:11,270 so a little bit of playtime here again 148 00:07:11,270 --> 00:07:13,960 ask yourself what are you going to 149 00:07:13,960 --> 00:07:30,169 imbibe on all right let's take two more 150 00:07:30,169 --> 00:07:41,449 breaths here wherever you are and then 151 00:07:41,449 --> 00:07:43,210 we'll make our way back to all fours 152 00:07:43,210 --> 00:07:46,129 walking the knees underneath the hips 153 00:07:46,129 --> 00:07:48,050 specifically sorry and the wrists 154 00:07:48,050 --> 00:07:50,719 underneath the shoulders curl the toes 155 00:07:50,719 --> 00:07:52,909 under we're gonna walk the fingertips 156 00:07:52,909 --> 00:07:54,649 back just for a quick Yoga for the feet 157 00:07:54,649 --> 00:07:59,539 moment deep breath in and long breath 158 00:07:59,539 --> 00:08:07,310 out maybe taking a couple neck circles I 159 00:08:07,310 --> 00:08:11,940 just notice that that person 160 00:08:11,940 --> 00:08:14,530 and then I'm gonna come off the toes and 161 00:08:14,530 --> 00:08:16,990 come back to all fours taking a second 162 00:08:16,990 --> 00:08:20,259 to check in with my core in hovering cat 163 00:08:20,259 --> 00:08:22,900 or this hovering tabletop position so 164 00:08:22,900 --> 00:08:25,240 inhale in exhale press away from the 165 00:08:25,240 --> 00:08:28,360 earth and we lift the knees so just 166 00:08:28,360 --> 00:08:31,419 notice how this grows with practice when 167 00:08:31,419 --> 00:08:32,589 I used to do that when I first started 168 00:08:32,589 --> 00:08:36,250 this I was like oh so now I can find an 169 00:08:36,250 --> 00:08:37,929 ease here that's quite miraculous 170 00:08:37,929 --> 00:08:40,330 actually to tell you the truth so just 171 00:08:40,330 --> 00:08:41,860 be in the moment take one more breath 172 00:08:41,860 --> 00:08:43,390 wherever you are and remember your neck 173 00:08:43,390 --> 00:08:45,820 is an extension of the spine so gaze is 174 00:08:45,820 --> 00:08:47,910 straight down shoulders draw back and 175 00:08:47,910 --> 00:08:51,040 then we release awesome curl the toes 176 00:08:51,040 --> 00:08:52,660 under once again this time walk the 177 00:08:52,660 --> 00:08:55,270 fingertips the palms forward and we'll 178 00:08:55,270 --> 00:08:57,220 send her up downward facing dog keep the 179 00:08:57,220 --> 00:09:00,160 knees bent generously here today well 180 00:09:00,160 --> 00:09:01,959 straighten them out and just a bit so 181 00:09:01,959 --> 00:09:03,820 really breathing stretching into the 182 00:09:03,820 --> 00:09:06,940 side body here staying nice and aware in 183 00:09:06,940 --> 00:09:08,470 the shoulders again make those self 184 00:09:08,470 --> 00:09:11,170 adjustments working to either draw all 185 00:09:11,170 --> 00:09:12,970 the wrists in line with the shoulders or 186 00:09:12,970 --> 00:09:15,160 maybe giving yourself a little bit of 187 00:09:15,160 --> 00:09:18,550 space rotating the biceps towards the 188 00:09:18,550 --> 00:09:21,250 front edge of your mat so a little 189 00:09:21,250 --> 00:09:27,250 playtime here breathe deep and then 190 00:09:27,250 --> 00:09:28,660 we'll keep this generous bend in the 191 00:09:28,660 --> 00:09:30,670 knees and slowly walk forward so keep 192 00:09:30,670 --> 00:09:32,860 the knees bent we'll come up to a 193 00:09:32,860 --> 00:09:35,860 forward fold nice generous bend in the 194 00:09:35,860 --> 00:09:37,450 knees really stretching into the back 195 00:09:37,450 --> 00:09:39,910 body and relaxing the weight of the head 196 00:09:39,910 --> 00:09:42,300 over 197 00:09:47,670 --> 00:09:50,350 keep the knees bent bring the right 198 00:09:50,350 --> 00:09:52,930 fingertips to the centerline and inhale 199 00:09:52,930 --> 00:09:55,029 let's open up through the left wing so 200 00:09:55,029 --> 00:09:56,620 I'm gonna draw my shoulders away from my 201 00:09:56,620 --> 00:09:58,510 ear sir so create space between the 202 00:09:58,510 --> 00:10:00,220 earlobes and the tops of the shoulders 203 00:10:00,220 --> 00:10:04,060 as you inhale left arm up then nice and 204 00:10:04,060 --> 00:10:06,910 easy straighten through the left leg 205 00:10:06,910 --> 00:10:09,279 maybe you keep both knees bent here 206 00:10:09,279 --> 00:10:13,690 that's okay or maybe you straighten then 207 00:10:13,690 --> 00:10:15,850 we'll slowly soften both knees come back 208 00:10:15,850 --> 00:10:17,320 to Center and take it to the other side 209 00:10:17,320 --> 00:10:20,470 keep both knees bent at first we open up 210 00:10:20,470 --> 00:10:23,080 through the right wing heart spiralling 211 00:10:23,080 --> 00:10:25,170 towards the right side of your room 212 00:10:25,170 --> 00:10:27,940 shoulder blades sliding down towards the 213 00:10:27,940 --> 00:10:30,700 base of the spine and maybe I keep my 214 00:10:30,700 --> 00:10:32,529 knees bent here or maybe I straighten my 215 00:10:32,529 --> 00:10:34,990 right leg just go a little deeper maybe 216 00:10:34,990 --> 00:10:37,570 taking the gaze up or keeping it 217 00:10:37,570 --> 00:10:40,270 wherever feels most supportive in the 218 00:10:40,270 --> 00:10:42,850 neck so working at all different levels 219 00:10:42,850 --> 00:10:45,360 here trying to make sure we're all 220 00:10:45,360 --> 00:10:47,500 taking good care of ourselves take a 221 00:10:47,500 --> 00:10:50,200 deep breath in and exhale release 222 00:10:50,200 --> 00:10:50,950 awesome 223 00:10:50,950 --> 00:10:52,540 inhale lift to your flat back position 224 00:10:52,540 --> 00:10:55,150 no need to rush keep it nice and slow 225 00:10:55,150 --> 00:10:57,040 here is we ease into our practice pull 226 00:10:57,040 --> 00:10:59,140 the elbows back find extension through 227 00:10:59,140 --> 00:11:01,570 the spine crown of the head reaches 228 00:11:01,570 --> 00:11:03,220 towards the front tailbone reaches 229 00:11:03,220 --> 00:11:06,040 towards the back deep breath in and on 230 00:11:06,040 --> 00:11:08,200 your exhale stay true to your breath 231 00:11:08,200 --> 00:11:10,860 slide it down so I try to leave you a 232 00:11:10,860 --> 00:11:14,200 lot or a little a little or a lot of 233 00:11:14,200 --> 00:11:15,760 wiggle room in these videos to really 234 00:11:15,760 --> 00:11:18,940 stay true to your breath so in our last 235 00:11:18,940 --> 00:11:21,610 leg of our 30 days really pay attention 236 00:11:21,610 --> 00:11:23,830 to your breath here we go 237 00:11:23,830 --> 00:11:25,900 slowly rolling up tuck your chin into 238 00:11:25,900 --> 00:11:28,120 your chest enjoy this move close your 239 00:11:28,120 --> 00:11:28,779 eyes 240 00:11:28,779 --> 00:11:31,690 visualize what's going on in your body 241 00:11:31,690 --> 00:11:37,810 in your spine we'll come into Mountain 242 00:11:37,810 --> 00:11:40,150 Pose drawing the palms together at the 243 00:11:40,150 --> 00:11:43,240 heart once again inhale in press into 244 00:11:43,240 --> 00:11:45,520 your feet and exhale bow your head to 245 00:11:45,520 --> 00:11:47,200 your hands breathe into the back of your 246 00:11:47,200 --> 00:11:49,990 neck again with every inhale fill the 247 00:11:49,990 --> 00:11:52,450 body with air make space fill it up and 248 00:11:52,450 --> 00:11:54,670 then with every exhale find places where 249 00:11:54,670 --> 00:11:57,240 you can maybe ground down soften release 250 00:11:57,240 --> 00:12:00,470 whether it's shifting the weight 251 00:12:00,470 --> 00:12:03,800 onto your heels spreading awareness of 252 00:12:03,800 --> 00:12:05,150 the soles of your feet 253 00:12:05,150 --> 00:12:07,310 maybe you connect to that inner spiral 254 00:12:07,310 --> 00:12:09,530 the tops of the thighs spiraling in and 255 00:12:09,530 --> 00:12:11,560 out towards the back edge of your mat 256 00:12:11,560 --> 00:12:15,650 tucking the pelvis so a little subtle 257 00:12:15,650 --> 00:12:18,800 body exploration here don't forget about 258 00:12:18,800 --> 00:12:20,300 your breath I'm gonna be on you about 259 00:12:20,300 --> 00:12:22,520 that deep breath because I really want 260 00:12:22,520 --> 00:12:25,790 you to drop in to the pranayama here and 261 00:12:25,790 --> 00:12:27,650 our last leg of our experience 262 00:12:27,650 --> 00:12:30,200 supporting our bodies with this 263 00:12:30,200 --> 00:12:33,110 beautiful tool of the breath a slight 264 00:12:33,110 --> 00:12:35,600 force something that we all share that 265 00:12:35,600 --> 00:12:37,010 we all have in common no matter where we 266 00:12:37,010 --> 00:12:42,380 live it's so cool this pulse so just 267 00:12:42,380 --> 00:12:44,090 take a couple more moments here on your 268 00:12:44,090 --> 00:13:00,530 own to breathe and to connect awesome 269 00:13:00,530 --> 00:13:02,450 then we'll find a soft bend in the knee 270 00:13:02,450 --> 00:13:04,550 joints and with a lot of love we'll 271 00:13:04,550 --> 00:13:06,410 inhale reach the fingertips all the way 272 00:13:06,410 --> 00:13:08,420 up full body stretch here take your 273 00:13:08,420 --> 00:13:10,160 right hand and grab your left wrist and 274 00:13:10,160 --> 00:13:12,200 we're just going to stretch on over 275 00:13:12,200 --> 00:13:13,790 towards the right really breathing into 276 00:13:13,790 --> 00:13:15,830 the left side body here toes are 277 00:13:15,830 --> 00:13:17,900 pointing forward draw your right 278 00:13:17,900 --> 00:13:20,090 shoulder underneath so you can lift your 279 00:13:20,090 --> 00:13:21,950 heart so we kind of come to this 280 00:13:21,950 --> 00:13:23,240 collapse pose here because we're trying 281 00:13:23,240 --> 00:13:25,310 to come into the shape but stick with 282 00:13:25,310 --> 00:13:27,050 the sensation over the shape so you 283 00:13:27,050 --> 00:13:30,980 might not even go as far and then we'll 284 00:13:30,980 --> 00:13:33,530 switch reach up and take it to the 285 00:13:33,530 --> 00:13:36,860 opposite side again this time the left 286 00:13:36,860 --> 00:13:38,870 shoulder draws underneath we press into 287 00:13:38,870 --> 00:13:42,610 both feet maybe smile inhale in and 288 00:13:42,610 --> 00:13:45,200 exhale we'll come back to Center and 289 00:13:45,200 --> 00:13:48,430 take it on down forward fold 290 00:13:48,430 --> 00:13:50,750 great take your feet a little bit wider 291 00:13:50,750 --> 00:13:53,780 than hip-width apart here toes pointing 292 00:13:53,780 --> 00:13:55,450 forward 293 00:13:55,450 --> 00:13:57,200 then I'm going to walk my fingertips 294 00:13:57,200 --> 00:13:59,420 towards the left I can bend the knees 295 00:13:59,420 --> 00:14:01,700 generously or I can keep them straight 296 00:14:01,700 --> 00:14:04,220 working on creating space in the backs 297 00:14:04,220 --> 00:14:05,930 of the legs here so again working at all 298 00:14:05,930 --> 00:14:07,670 different levels if your fingertips 299 00:14:07,670 --> 00:14:09,620 don't reach the floor at all use gravity 300 00:14:09,620 --> 00:14:10,940 here to breathe into that 301 00:14:10,940 --> 00:14:13,400 right side body hang here also a little 302 00:14:13,400 --> 00:14:15,920 connect on the leg it's fine just 303 00:14:15,920 --> 00:14:18,350 careful not to this is a great note in 304 00:14:18,350 --> 00:14:20,570 the whole practice is we never need to 305 00:14:20,570 --> 00:14:22,040 be putting any extra pressure on our 306 00:14:22,040 --> 00:14:26,120 delicate knee joints so that goes for 307 00:14:26,120 --> 00:14:27,980 triangle and just a couple other 308 00:14:27,980 --> 00:14:31,760 balancing postures release through 309 00:14:31,760 --> 00:14:34,100 Center take it to the right it's working 310 00:14:34,100 --> 00:14:35,540 on all different levels here look even 311 00:14:35,540 --> 00:14:36,800 if you had a chair here like I have this 312 00:14:36,800 --> 00:14:38,600 bench here great I can really breathe in 313 00:14:38,600 --> 00:14:40,490 to the left side body press into both 314 00:14:40,490 --> 00:14:43,210 feet evenly 315 00:14:44,830 --> 00:14:48,920 one more breath and use your exhale to 316 00:14:48,920 --> 00:14:51,740 come back to Center mm-hmm awesome 317 00:14:51,740 --> 00:14:54,080 inhale halfway lift if you can stay nice 318 00:14:54,080 --> 00:14:56,930 and wide here let the sit bone spread 319 00:14:56,930 --> 00:14:59,510 here shine your heart forward find that 320 00:14:59,510 --> 00:15:01,550 extension and then you might even drop 321 00:15:01,550 --> 00:15:04,010 the fingertips down to come up here 322 00:15:04,010 --> 00:15:07,790 breathing deep knees can be bent so I'm 323 00:15:07,790 --> 00:15:11,300 trying to draw my ribcage in my navel up 324 00:15:11,300 --> 00:15:13,940 and create one line from the crown of 325 00:15:13,940 --> 00:15:15,260 the head to the tip of the tailbone full 326 00:15:15,260 --> 00:15:17,180 body strength here press into your feet 327 00:15:17,180 --> 00:15:20,210 one more breath crew and then exhale 328 00:15:20,210 --> 00:15:22,160 release awesome shake the head yes and 329 00:15:22,160 --> 00:15:25,550 no and then we'll walk the feet back to 330 00:15:25,550 --> 00:15:28,670 hip-width apart or flush together cool 331 00:15:28,670 --> 00:15:30,590 fingertips come in that I'm gonna slide 332 00:15:30,590 --> 00:15:32,480 the right toes back come to my low lunge 333 00:15:32,480 --> 00:15:34,700 right knee comes on to the earth and I 334 00:15:34,700 --> 00:15:37,780 inhale reach the fingertips up high 335 00:15:37,780 --> 00:15:40,670 exhale floating the fingertips down to 336 00:15:40,670 --> 00:15:42,410 the waistline and just take a second 337 00:15:42,410 --> 00:15:44,180 here to check in with the legs and find 338 00:15:44,180 --> 00:15:46,610 balance and stability you can come on to 339 00:15:46,610 --> 00:15:47,930 the top of that back foot if it feels 340 00:15:47,930 --> 00:15:48,650 good 341 00:15:48,650 --> 00:15:50,450 if you're craving more hips today you 342 00:15:50,450 --> 00:15:53,000 might find a couple gentle pulses just 343 00:15:53,000 --> 00:15:54,170 make sure that this front knee is not 344 00:15:54,170 --> 00:15:56,330 going beyond those toes stay nice and 345 00:15:56,330 --> 00:16:00,410 mindful again focus on the sensation 346 00:16:00,410 --> 00:16:03,610 over the shape and all will be well 347 00:16:03,610 --> 00:16:05,780 alright one more time wherever you are 348 00:16:05,780 --> 00:16:07,610 we find integrity connect to your 349 00:16:07,610 --> 00:16:09,380 foundation in inhale reach the arms up 350 00:16:09,380 --> 00:16:13,100 deep breath in then exhale release plant 351 00:16:13,100 --> 00:16:15,770 the palms curl the back toes under step 352 00:16:15,770 --> 00:16:18,590 the left toes back to plank find a 353 00:16:18,590 --> 00:16:20,150 little movement here press away from the 354 00:16:20,150 --> 00:16:21,920 earth so if the shoulder blades and the 355 00:16:21,920 --> 00:16:24,499 hips are collapse we need to press 356 00:16:24,499 --> 00:16:26,659 away from the earth find that resistance 357 00:16:26,659 --> 00:16:33,499 that yielding energy as we lift up now 358 00:16:33,499 --> 00:16:35,329 we can lower the knees here or keep them 359 00:16:35,329 --> 00:16:38,089 lifted I'm gonna go knees then bend the 360 00:16:38,089 --> 00:16:40,849 elbows come to my chest and then my chin 361 00:16:40,849 --> 00:16:43,249 you can also slide all the way down to 362 00:16:43,249 --> 00:16:44,659 your belly or you can practice 363 00:16:44,659 --> 00:16:46,909 chaturanga to updog right away as we 364 00:16:46,909 --> 00:16:50,919 inhale finding a gentle backbend here 365 00:16:50,919 --> 00:16:55,329 and exhale to downward facing dog 366 00:16:55,479 --> 00:16:58,009 beautiful step the right leg up all the 367 00:16:58,009 --> 00:16:59,779 way come to your low lunge left knee 368 00:16:59,779 --> 00:17:02,169 comes down 369 00:17:02,529 --> 00:17:05,599 and we explore a little bit here finding 370 00:17:05,599 --> 00:17:07,519 our footing and then when you're ready 371 00:17:07,519 --> 00:17:10,579 inhale fingertips all the way up deep 372 00:17:10,579 --> 00:17:13,939 breath in here and exhale hands to the 373 00:17:13,939 --> 00:17:15,888 waistline take a second to just really 374 00:17:15,888 --> 00:17:18,289 connect right hugging the inner thighs 375 00:17:18,289 --> 00:17:22,179 to the midline making sure I am maybe 376 00:17:22,179 --> 00:17:24,648 finding a little awareness in the torso 377 00:17:24,648 --> 00:17:26,980 here so I'm not spilling my guts 378 00:17:26,980 --> 00:17:31,480 literally and out but coming into 379 00:17:31,480 --> 00:17:34,159 awareness here I can press into the top 380 00:17:34,159 --> 00:17:36,200 of that back foot pull the right hip 381 00:17:36,200 --> 00:17:39,559 crease back and then let's inhale reach 382 00:17:39,559 --> 00:17:41,389 the fingertips up take a deep breath in 383 00:17:41,389 --> 00:17:47,480 and exhale release great I'm gonna once 384 00:17:47,480 --> 00:17:49,190 again curl the back toes under slide it 385 00:17:49,190 --> 00:17:51,379 back to plank and again find a little 386 00:17:51,379 --> 00:17:53,299 vinyasa here so we can do knees chest 387 00:17:53,299 --> 00:17:54,950 and chin we can do lower all the way 388 00:17:54,950 --> 00:17:57,440 down to the belly lift up boot on gossin 389 00:17:57,440 --> 00:18:03,889 or chaturanga to on an exhale take it to 390 00:18:03,889 --> 00:18:07,759 your down dog deep breath in and long 391 00:18:07,759 --> 00:18:11,509 breath out bend the knees hop it up 392 00:18:11,509 --> 00:18:12,830 towards the front edge of your mat or go 393 00:18:12,830 --> 00:18:15,559 for a nice slow walk feet together this 394 00:18:15,559 --> 00:18:19,600 time as we inhale lift up halfway exhale 395 00:18:19,600 --> 00:18:22,039 soften and release back down bend the 396 00:18:22,039 --> 00:18:24,850 knees generously sit bones back towards 397 00:18:24,850 --> 00:18:27,409 excuse me down towards your mat and we 398 00:18:27,409 --> 00:18:29,179 reach the fingertips forward up and back 399 00:18:29,179 --> 00:18:32,899 engage torso katana here for one full 400 00:18:32,899 --> 00:18:34,710 breath cycle in 401 00:18:34,710 --> 00:18:40,059 and now shhh press into the feet inhale 402 00:18:40,059 --> 00:18:43,210 rise all the way up exhale hands to your 403 00:18:43,210 --> 00:18:47,830 heart awesome jobs job my friends got 404 00:18:47,830 --> 00:18:51,160 excited awesome job my friends it was 405 00:18:51,160 --> 00:18:52,419 like I looked someone in the eye by 406 00:18:52,419 --> 00:18:56,950 looking to the camera mm-hmm hey great 407 00:18:56,950 --> 00:18:58,870 job take a second here to just smile and 408 00:18:58,870 --> 00:19:03,059 take a load off notice how you feel 409 00:19:03,059 --> 00:19:05,140 notice fear just kind of waiting for the 410 00:19:05,140 --> 00:19:06,460 end of the video or like I have so much 411 00:19:06,460 --> 00:19:08,260 stuff to do just so you can drop in give 412 00:19:08,260 --> 00:19:10,299 yourself this time you absolutely 413 00:19:10,299 --> 00:19:11,919 deserve it and it's going to benefit 414 00:19:11,919 --> 00:19:13,630 whatever else you have on your plate 415 00:19:13,630 --> 00:19:15,520 today all right it's gonna make it 416 00:19:15,520 --> 00:19:25,540 softer smoother more light I think so 417 00:19:25,540 --> 00:19:27,270 diving in for a little more exploration 418 00:19:27,270 --> 00:19:29,980 finding that curiosity and wonder within 419 00:19:29,980 --> 00:19:31,960 our practice here we go inhale reach it 420 00:19:31,960 --> 00:19:35,250 up take up space exhale diving forward 421 00:19:35,250 --> 00:19:40,080 soft knees inhale lift and lengthen 422 00:19:40,080 --> 00:19:44,950 exhale fold plant the palms this time 423 00:19:44,950 --> 00:19:47,190 step or hop it back to plank 424 00:19:47,190 --> 00:19:52,480 we pedal it up slowly lower down 425 00:19:52,480 --> 00:19:55,030 your version inhale to a gentle backbend 426 00:19:55,030 --> 00:19:58,929 Cobra or updog and exhale downward 427 00:19:58,929 --> 00:20:00,299 facing dog 428 00:20:00,299 --> 00:20:02,590 beautiful my friends take a deep breath 429 00:20:02,590 --> 00:20:08,440 in and a long breath out great drop the 430 00:20:08,440 --> 00:20:10,419 left heel slide the right leg up then 431 00:20:10,419 --> 00:20:11,919 we're gonna step the right foot all the 432 00:20:11,919 --> 00:20:14,110 way up and into our lunge once again low 433 00:20:14,110 --> 00:20:18,790 lunge inhale reaching up and this time 434 00:20:18,790 --> 00:20:21,460 we're going to kind of pulse so maybe 435 00:20:21,460 --> 00:20:23,110 you did this before on one side and then 436 00:20:23,110 --> 00:20:24,610 the other but now we're gonna do it 437 00:20:24,610 --> 00:20:26,710 together really pulsing in and out of 438 00:20:26,710 --> 00:20:29,110 Crescent so I'm using the top of my back 439 00:20:29,110 --> 00:20:31,270 foot for stability here I can do this 440 00:20:31,270 --> 00:20:33,970 with hands on the waist breathe breathe 441 00:20:33,970 --> 00:20:40,660 breathe and then when my hips shift 442 00:20:40,660 --> 00:20:44,049 forward this time I'm going to tilt my 443 00:20:44,049 --> 00:20:46,980 torso plant my left palm next to the 444 00:20:46,980 --> 00:20:48,779 the arch of my right foot and inhale 445 00:20:48,779 --> 00:20:51,210 open up through the right wing as I open 446 00:20:51,210 --> 00:20:52,200 up through my right arm I'm gonna 447 00:20:52,200 --> 00:20:54,590 squeeze my left knee in towards Center 448 00:20:54,590 --> 00:20:57,779 breathe here to take it to the next 449 00:20:57,779 --> 00:20:59,039 level I might curl the back toes under 450 00:20:59,039 --> 00:21:01,710 and lift that leg I can also take a bind 451 00:21:01,710 --> 00:21:04,679 or something else here find your breath 452 00:21:04,679 --> 00:21:06,659 wherever you are breathe into your lower 453 00:21:06,659 --> 00:21:10,789 belly as you twist it out 454 00:21:12,739 --> 00:21:15,210 awesome release back to Center plant the 455 00:21:15,210 --> 00:21:18,720 palms and take a vinyasa or a rest in 456 00:21:18,720 --> 00:21:24,419 Child's Pose so the point is we're 457 00:21:24,419 --> 00:21:27,149 coming together for 30 days of yoga so 458 00:21:27,149 --> 00:21:29,070 stick to your sensations listen to your 459 00:21:29,070 --> 00:21:31,859 body it is possible I think for us all 460 00:21:31,859 --> 00:21:37,409 to be empowered and happy together we'll 461 00:21:37,409 --> 00:21:39,960 meet in downward-facing dog take your 462 00:21:39,960 --> 00:21:43,679 time getting there no rush when you 463 00:21:43,679 --> 00:21:45,659 arrive drop the right heel slide the 464 00:21:45,659 --> 00:21:47,279 left leg up and we'll step it up and 465 00:21:47,279 --> 00:21:49,739 into our lunge take it low right knee 466 00:21:49,739 --> 00:21:54,570 comes to the earth and again we pulse 467 00:21:54,570 --> 00:21:58,440 here in and out fingertips can reach up 468 00:21:58,440 --> 00:22:00,389 towards the sky or we can keep them on 469 00:22:00,389 --> 00:22:04,859 the way slime notice as you move how I 470 00:22:04,859 --> 00:22:07,710 hike the legs kind of want to give up on 471 00:22:07,710 --> 00:22:10,529 you so find the integrity of hugging 472 00:22:10,529 --> 00:22:12,929 into the midline maybe slowing it down a 473 00:22:12,929 --> 00:22:16,769 little bit and that's really where the 474 00:22:16,769 --> 00:22:18,419 transformation occurred I think it's 475 00:22:18,419 --> 00:22:20,009 just kind of slowing it down and taking 476 00:22:20,009 --> 00:22:24,450 the full body and spirit along for the 477 00:22:24,450 --> 00:22:30,299 ride cool on your next sinking in we'll 478 00:22:30,299 --> 00:22:33,330 release the right hand to the mat and 479 00:22:33,330 --> 00:22:34,529 you'll find your twist on the other side 480 00:22:34,529 --> 00:22:36,899 so again we can keep that back knee on 481 00:22:36,899 --> 00:22:39,059 the ground as you open up through the 482 00:22:39,059 --> 00:22:41,700 left wing hug in with the left knee and 483 00:22:41,700 --> 00:22:48,960 find your twist beautiful beautiful if 484 00:22:48,960 --> 00:22:50,399 you want to curl the back toes under and 485 00:22:50,399 --> 00:22:55,739 lift that back leg do so now strong legs 486 00:22:55,739 --> 00:22:59,049 strong body lots of integrity 487 00:22:59,049 --> 00:23:01,509 really nice attention to detail here as 488 00:23:01,509 --> 00:23:04,210 you breathe pulling the left hip crease 489 00:23:04,210 --> 00:23:06,759 back one more breath here long beautiful 490 00:23:06,759 --> 00:23:10,809 neck and then we release back down 491 00:23:10,809 --> 00:23:12,970 awesome take your vinyasa or your rest 492 00:23:12,970 --> 00:23:16,480 plant the palms slide the toes back and 493 00:23:16,480 --> 00:23:26,529 we breathe together we'll meet and 494 00:23:26,529 --> 00:23:28,840 downward facing dog bend the knees 495 00:23:28,840 --> 00:23:30,580 generously and hop up towards the front 496 00:23:30,580 --> 00:23:32,649 edge of your mat or go for a nice slow 497 00:23:32,649 --> 00:23:36,279 walk together we'll meet forward fold 498 00:23:36,279 --> 00:23:38,049 feet together give yourself a little bit 499 00:23:38,049 --> 00:23:39,609 of space between the heels just about a 500 00:23:39,609 --> 00:23:42,249 thumbprint worth of space well bend the 501 00:23:42,249 --> 00:23:44,080 knees generously and one more time 502 00:23:44,080 --> 00:23:46,779 inhale drop the sit bones down low reach 503 00:23:46,779 --> 00:23:48,850 the fingertips forward loop it asana 504 00:23:48,850 --> 00:23:50,619 again if you feel a pinch in the 505 00:23:50,619 --> 00:23:52,869 shoulders give yourself more space dial 506 00:23:52,869 --> 00:23:55,269 the pinkies down biceps up towards the 507 00:23:55,269 --> 00:23:56,700 sky 508 00:23:56,700 --> 00:23:59,169 maybe sink down a little lower if you 509 00:23:59,169 --> 00:24:01,149 want to deepen your practice breathe 510 00:24:01,149 --> 00:24:02,980 breathe breathe and the sit bones back 511 00:24:02,980 --> 00:24:05,679 you might lift the toes to check in with 512 00:24:05,679 --> 00:24:08,350 your weight distribution one more breath 513 00:24:08,350 --> 00:24:11,379 here and then press into the feet and 514 00:24:11,379 --> 00:24:15,190 reach it up tall exhale hands to your 515 00:24:15,190 --> 00:24:19,210 heart take a load off 516 00:24:19,210 --> 00:24:26,679 oh notice how you feel I definitely feel 517 00:24:26,679 --> 00:24:31,169 like I just stirred the pot in my body 518 00:24:36,510 --> 00:24:38,560 and last time through we Bend the knees 519 00:24:38,560 --> 00:24:44,820 inhale reach it up exhale diving forward 520 00:24:44,820 --> 00:24:49,480 inhale halfway lift and on an exhale 521 00:24:49,480 --> 00:24:53,860 slide it down fingertips come to the mat 522 00:24:53,860 --> 00:24:55,650 I'm going to slide my left toes back 523 00:24:55,650 --> 00:24:57,970 pivot on the back foot this time bend 524 00:24:57,970 --> 00:24:59,980 that front knee and I'm gonna open up 525 00:24:59,980 --> 00:25:03,730 into warrior two so I'm just gonna play 526 00:25:03,730 --> 00:25:04,870 in warrior two a little bit here 527 00:25:04,870 --> 00:25:06,220 tomorrow we're gonna flow and warrior 528 00:25:06,220 --> 00:25:08,530 two so I want us to kind of come here 529 00:25:08,530 --> 00:25:10,360 especially for those who are new to the 530 00:25:10,360 --> 00:25:12,280 practice and really reconnect to the 531 00:25:12,280 --> 00:25:14,380 foundations of warrior two so my front 532 00:25:14,380 --> 00:25:16,660 toes are pointing forward left toes are 533 00:25:16,660 --> 00:25:17,950 pointing towards the front left corner 534 00:25:17,950 --> 00:25:20,440 of the mat or the room and I want you to 535 00:25:20,440 --> 00:25:22,540 take is just a couple of organic moments 536 00:25:22,540 --> 00:25:25,810 here to stretch maybe pulse in and out 537 00:25:25,810 --> 00:25:27,640 of that front leg notice where the 538 00:25:27,640 --> 00:25:29,890 pelvis is whether it's sticking out or 539 00:25:29,890 --> 00:25:32,500 if we're able to connect through the 540 00:25:32,500 --> 00:25:34,150 legs and lengthen the tailbone down 541 00:25:34,150 --> 00:25:38,080 tucking the pelvis maybe you're here and 542 00:25:38,080 --> 00:25:42,240 you're working on your breath shoulders 543 00:25:42,240 --> 00:25:45,460 energy radiating out through the 544 00:25:45,460 --> 00:25:48,310 fingertips charge your left inner thigh 545 00:25:48,310 --> 00:25:52,169 let's take a couple more breaths here 546 00:25:55,310 --> 00:25:57,600 pulling the right hip crease back so the 547 00:25:57,600 --> 00:26:07,410 legs are strong strong strong keep the 548 00:26:07,410 --> 00:26:10,170 heart lifted then we're gonna press into 549 00:26:10,170 --> 00:26:12,480 the right foot turn the right toes in so 550 00:26:12,480 --> 00:26:14,160 it takes a little bit of finagling with 551 00:26:14,160 --> 00:26:16,380 the right right toes hands come to the 552 00:26:16,380 --> 00:26:17,640 waistline here let's give our arms a 553 00:26:17,640 --> 00:26:20,750 break as we transition to the other side 554 00:26:20,750 --> 00:26:24,090 so left toes out right toes are turn 555 00:26:24,090 --> 00:26:25,680 towards the front right corner of the 556 00:26:25,680 --> 00:26:27,510 room or the right corner of your mat and 557 00:26:27,510 --> 00:26:31,650 I begin to sink and a little deep so 558 00:26:31,650 --> 00:26:34,490 front arch is possibly in line with the 559 00:26:34,490 --> 00:26:37,080 excuse me front heel is possibly in line 560 00:26:37,080 --> 00:26:40,800 with the back arch and or maybe not 561 00:26:40,800 --> 00:26:43,290 maybe you're a little bit wider so check 562 00:26:43,290 --> 00:26:46,680 it out full awareness we'll start at the 563 00:26:46,680 --> 00:26:49,500 feet travel up working on bending this 564 00:26:49,500 --> 00:26:51,780 front knee eventually getting this front 565 00:26:51,780 --> 00:26:57,680 knee parallel to the earth another day 566 00:26:57,680 --> 00:27:00,990 paying attention to this hugging the 567 00:27:00,990 --> 00:27:02,850 squeezing but also this lengthening down 568 00:27:02,850 --> 00:27:04,770 through the tailbone to go a step 569 00:27:04,770 --> 00:27:06,480 further before tomorrow's practice you 570 00:27:06,480 --> 00:27:08,460 can check out the foundations of yoga on 571 00:27:08,460 --> 00:27:11,160 warrior 2 otherwise you know it's not 572 00:27:11,160 --> 00:27:12,450 really necessary homework because we're 573 00:27:12,450 --> 00:27:15,090 doing it now checking in and then we're 574 00:27:15,090 --> 00:27:20,220 going to spend a couple breaths here so 575 00:27:20,220 --> 00:27:23,160 we're not holding or working within the 576 00:27:23,160 --> 00:27:30,150 posture going to our checklist once you 577 00:27:30,150 --> 00:27:31,290 feel like you got it you might take your 578 00:27:31,290 --> 00:27:33,240 focus off the video and take it way out 579 00:27:33,240 --> 00:27:36,300 beyond your left fingertips any strong 580 00:27:36,300 --> 00:27:39,300 Drishti coming into a deep audible 581 00:27:39,300 --> 00:27:42,860 breath may be a new joy a breath 582 00:27:49,529 --> 00:27:53,769 relax your shoulders and then we'll 583 00:27:53,769 --> 00:27:55,809 press into that left foot to come back 584 00:27:55,809 --> 00:27:58,239 turn the left toes in hands can come 585 00:27:58,239 --> 00:28:01,330 down as we shimmy the feet just a little 586 00:28:01,330 --> 00:28:02,649 bit in mm-hm 587 00:28:02,649 --> 00:28:03,999 so just a little bit wider than the 588 00:28:03,999 --> 00:28:06,549 shoulders great two big toes turned 589 00:28:06,549 --> 00:28:07,029 together 590 00:28:07,029 --> 00:28:09,039 I'm going to inhale in hands come to the 591 00:28:09,039 --> 00:28:11,889 waistline and exhale forward fold nice 592 00:28:11,889 --> 00:28:15,940 wide legged legged forward fold mmm 593 00:28:15,940 --> 00:28:18,429 standing wide legged forward fold you 594 00:28:18,429 --> 00:28:19,960 might adjust your stance here you might 595 00:28:19,960 --> 00:28:22,200 release fingertips or palms to the mat 596 00:28:22,200 --> 00:28:25,269 you might walk your palms in line with 597 00:28:25,269 --> 00:28:26,769 the arches of the feet if you're working 598 00:28:26,769 --> 00:28:29,229 to deepen the practice and even further 599 00:28:29,229 --> 00:28:31,089 we'll hug the elbows in square them off 600 00:28:31,089 --> 00:28:32,469 and bring the crown of the head to the 601 00:28:32,469 --> 00:28:34,059 earth I'm just giving you something to 602 00:28:34,059 --> 00:28:35,679 look forward to so if you can't do that 603 00:28:35,679 --> 00:28:37,929 yet don't worry about it can you stay up 604 00:28:37,929 --> 00:28:39,599 on a block here or the fingertips 605 00:28:39,599 --> 00:28:44,109 breathe into the legs enjoy your 606 00:28:44,109 --> 00:28:45,759 practice we're almost done really nice 607 00:28:45,759 --> 00:28:54,489 strong practice today this is a good 608 00:28:54,489 --> 00:28:56,139 headstand prep for those who are 609 00:28:56,139 --> 00:28:57,639 interested and there's also a video on 610 00:28:57,639 --> 00:29:03,190 that of course breathing deep standing 611 00:29:03,190 --> 00:29:05,080 wide legged forward fold videos one of 612 00:29:05,080 --> 00:29:09,509 my faves so good and so many therapeutic 613 00:29:09,509 --> 00:29:11,739 benefits to come out I'm gonna slowly 614 00:29:11,739 --> 00:29:15,159 unravel coming to my fingertips and I'm 615 00:29:15,159 --> 00:29:16,330 actually gonna soften through the knees 616 00:29:16,330 --> 00:29:19,179 and heel-toe heel-toe my feet all the 617 00:29:19,179 --> 00:29:23,589 way underneath me great then toes are 618 00:29:23,589 --> 00:29:25,210 gonna turn out I'm gonna slowly come 619 00:29:25,210 --> 00:29:29,169 into malasana or a variation actually of 620 00:29:29,169 --> 00:29:31,479 garland pose so your heels might be up 621 00:29:31,479 --> 00:29:33,879 here no prob you might find a little 622 00:29:33,879 --> 00:29:35,919 movement more like a froggy position 623 00:29:35,919 --> 00:29:39,909 here if you can settle in you might come 624 00:29:39,909 --> 00:29:41,710 to a blanket or a block here you can put 625 00:29:41,710 --> 00:29:43,389 blanket underneath the heels and bring 626 00:29:43,389 --> 00:29:45,669 the palms together squeeze the legs in 627 00:29:45,669 --> 00:29:47,769 towards the arms press the elbows in 628 00:29:47,769 --> 00:29:50,259 towards the legs everyone last time 629 00:29:50,259 --> 00:29:52,390 wherever you are bow your head 630 00:29:52,390 --> 00:29:54,310 your hands to your heart mind 631 00:29:54,310 --> 00:29:57,070 intelligence bowing to the body 632 00:29:57,070 --> 00:30:01,210 intelligence in the heart breathe into 633 00:30:01,210 --> 00:30:06,790 the back of the neck and then we'll 634 00:30:06,790 --> 00:30:16,600 slowly release coming to seated bring 635 00:30:16,600 --> 00:30:18,280 the hands behind the thighs and slowly 636 00:30:18,280 --> 00:30:20,170 connect to your core as you roll it down 637 00:30:20,170 --> 00:30:22,000 at this point if you wanted to add a 638 00:30:22,000 --> 00:30:24,490 little boat practice or navasana or 639 00:30:24,490 --> 00:30:28,270 maybe some some yogi bicycles this would 640 00:30:28,270 --> 00:30:29,710 be a good time to add this to your 641 00:30:29,710 --> 00:30:31,930 practice today but if you're ready to 642 00:30:31,930 --> 00:30:35,310 roll it all the way back down to a 643 00:30:35,310 --> 00:30:40,420 restorative place join me we'll come to 644 00:30:40,420 --> 00:30:42,130 flat back and hug the knees in towards 645 00:30:42,130 --> 00:30:44,020 the heart so again if you're adding a 646 00:30:44,020 --> 00:30:45,790 little ABS right now do it this is what 647 00:30:45,790 --> 00:30:47,590 this is about again inspiring you to 648 00:30:47,590 --> 00:30:51,220 maintain a home practice so do your 649 00:30:51,220 --> 00:30:52,020 thing 650 00:30:52,020 --> 00:30:54,100 otherwise we'll come here give ourselves 651 00:30:54,100 --> 00:30:58,510 a nice big hug some of the fingertips 652 00:30:58,510 --> 00:31:00,400 left to right find it gentle recline 653 00:31:00,400 --> 00:31:08,440 twist left to right left to right and 654 00:31:08,440 --> 00:31:10,530 then we'll slowly slide the legs out 655 00:31:10,530 --> 00:31:13,000 take a deep breath in as you reach the 656 00:31:13,000 --> 00:31:18,270 arms up full body stretch then exhale 657 00:31:18,270 --> 00:31:24,490 arms resting gently at your sides so we 658 00:31:24,490 --> 00:31:27,130 come into our final posture if you're 659 00:31:27,130 --> 00:31:30,160 doing abdominals you might start to wind 660 00:31:30,160 --> 00:31:33,000 it down here 661 00:31:33,630 --> 00:31:39,820 and if time allows stay here breathing I 662 00:31:39,820 --> 00:31:42,070 think the body rest completely and fully 663 00:31:42,070 --> 00:31:46,900 into the man rock on my friends 664 00:31:46,900 --> 00:31:51,090 beautiful work I'll see you tomorrow 665 00:31:54,130 --> 00:31:59,450 [Music] 666 00:31:59,450 --> 00:32:01,010 you 667 00:32:01,010 --> 00:32:03,629 [Music]