1 00:00:00,000 --> 00:00:01,979 hi my sweet friends welcome to 30 days 2 00:00:01,979 --> 00:00:04,019 of yoga with Adriene I'm Adriene and its 3 00:00:04,019 --> 00:00:09,000 day 8 don't hate meditate feel great 4 00:00:09,000 --> 00:00:17,279 let's get started hi my friends today 5 00:00:17,279 --> 00:00:19,260 we're going to begin in a nice comfy 6 00:00:19,260 --> 00:00:20,010 seat 7 00:00:20,010 --> 00:00:22,470 I invite you encourage you to lift the 8 00:00:22,470 --> 00:00:25,199 hips up on something comfy so you can 9 00:00:25,199 --> 00:00:26,970 take a quick second to get settled in 10 00:00:26,970 --> 00:00:29,550 here either lifting up on a blanket or 11 00:00:29,550 --> 00:00:34,500 towel or block or pillow and I'll give 12 00:00:34,500 --> 00:00:35,670 you a second to do that and when you 13 00:00:35,670 --> 00:00:37,739 arrive just come into a nice comfortable 14 00:00:37,739 --> 00:00:45,360 sea instead of nice and tall when you 15 00:00:45,360 --> 00:00:48,710 get settled in and you're all secure 16 00:00:48,710 --> 00:00:51,950 relax your shoulders 17 00:00:52,340 --> 00:00:58,379 close your eyes and allow the hands to 18 00:00:58,379 --> 00:01:00,329 rest gently on the tops of the thighs or 19 00:01:00,329 --> 00:01:03,409 the knees wherever they naturally lie 20 00:01:03,409 --> 00:01:06,180 and I'll ask you to think about what 21 00:01:06,180 --> 00:01:08,280 feels best today to have the palms face 22 00:01:08,280 --> 00:01:14,270 down or to have the palms face up 23 00:01:19,110 --> 00:01:24,000 begin to notice your breath and feel 24 00:01:24,000 --> 00:01:30,380 your sit bones connect downward 25 00:01:31,799 --> 00:01:39,530 begin to feel your heart lifting upward 26 00:01:39,530 --> 00:01:44,030 and again relax your shoulders 27 00:01:46,860 --> 00:01:52,230 we'll soften through the jaw here soften 28 00:01:52,230 --> 00:01:57,690 through the lips soften through the 29 00:01:57,690 --> 00:02:00,980 fingertips and toes 30 00:02:10,280 --> 00:02:14,330 give yourself permission to be still so 31 00:02:14,330 --> 00:02:16,190 take care of all your little Wiggles and 32 00:02:16,190 --> 00:02:22,240 settles and come into a comfortable seat 33 00:02:22,240 --> 00:02:25,430 this can be quite challenging for some 34 00:02:25,430 --> 00:02:29,959 for most for me too so just know that 35 00:02:29,959 --> 00:02:34,240 this is part of a balanced practice 36 00:02:34,240 --> 00:02:37,100 meeting and greeting the things that are 37 00:02:37,100 --> 00:02:39,579 difficult 38 00:02:41,750 --> 00:02:44,900 with a sense of ease and grace and just 39 00:02:44,900 --> 00:02:47,440 honesty 40 00:02:52,910 --> 00:02:55,810 relax your shoulders 41 00:03:00,450 --> 00:03:03,190 bringing the focus inward towards the 42 00:03:03,190 --> 00:03:05,459 breath 43 00:03:07,330 --> 00:03:10,519 [Music] 44 00:03:10,590 --> 00:03:14,319 you might begin to connect to a blue je 45 00:03:14,319 --> 00:03:17,110 breath that's a soft restriction in the 46 00:03:17,110 --> 00:03:19,830 back of the throat 47 00:03:21,530 --> 00:03:26,290 as you inhale and exhale 48 00:03:37,900 --> 00:03:42,650 calming the energy clearing out so space 49 00:03:42,650 --> 00:03:46,849 and the energy meridians or we call the 50 00:03:46,849 --> 00:03:53,768 natis calming the nervous system 51 00:03:53,969 --> 00:03:57,099 just gently allowing anything that's not 52 00:03:57,099 --> 00:04:01,000 serving you to just kind of peel off it 53 00:04:01,000 --> 00:04:05,849 slide off slither away 54 00:04:06,700 --> 00:04:10,340 use this focus on the breath 55 00:04:10,340 --> 00:04:14,379 to help guide you back to you 56 00:04:19,660 --> 00:04:21,910 then nice and easy we'll draw all the 57 00:04:21,910 --> 00:04:25,110 palms together at the heart center 58 00:04:25,110 --> 00:04:27,360 and again inhale sit up nice and tall 59 00:04:27,360 --> 00:04:32,210 and exhale relax your your shoulders 60 00:04:33,199 --> 00:04:37,560 bow your head to your heart that mind 61 00:04:37,560 --> 00:04:43,879 intelligence to our body intelligence 62 00:04:43,939 --> 00:04:49,979 the heart then will bat the eyelashes 63 00:04:49,979 --> 00:04:54,180 open and release the fingertips stay 64 00:04:54,180 --> 00:04:55,770 connected to your breath my friends move 65 00:04:55,770 --> 00:04:57,449 nice and slow one foot in front of the 66 00:04:57,449 --> 00:04:58,379 other here I'm going to walk the 67 00:04:58,379 --> 00:05:01,830 fingertips to the center releasing down 68 00:05:01,830 --> 00:05:05,550 on to the floor arms or maybe reaching 69 00:05:05,550 --> 00:05:08,569 all the way out 70 00:05:17,770 --> 00:05:22,940 and slowly releasing back up and will 71 00:05:22,940 --> 00:05:25,450 reverse the cross of the ankle or 72 00:05:25,450 --> 00:05:28,160 reverse which foot is in front here and 73 00:05:28,160 --> 00:05:30,140 same thing nice and easy floating it 74 00:05:30,140 --> 00:05:36,260 down breathing into the hips in the back 75 00:05:36,260 --> 00:05:38,469 body 76 00:05:47,499 --> 00:05:52,129 slowly coming back up taking the hands 77 00:05:52,129 --> 00:05:53,449 through the ankles here and bringing the 78 00:05:53,449 --> 00:05:58,490 soles of the feet together so we're kind 79 00:05:58,490 --> 00:06:00,439 of doing a moving meditation today keep 80 00:06:00,439 --> 00:06:04,400 it soft and easy we draw down through 81 00:06:04,400 --> 00:06:06,650 the tops of the thighs here we lift up 82 00:06:06,650 --> 00:06:09,759 through the center channel and the heart 83 00:06:09,759 --> 00:06:12,080 maybe even tag a little weight in the 84 00:06:12,080 --> 00:06:15,998 elbows down again relaxing the shoulders 85 00:06:16,150 --> 00:06:19,400 press your feet together actively spread 86 00:06:19,400 --> 00:06:26,210 your toes if you feel like it so if you 87 00:06:26,210 --> 00:06:27,229 feel like you're just waiting for the 88 00:06:27,229 --> 00:06:29,900 next thing here work to connect to this 89 00:06:29,900 --> 00:06:31,969 energy it's lifting up through the 90 00:06:31,969 --> 00:06:34,849 center channel and is grounding down 91 00:06:34,849 --> 00:06:37,189 through the tops of the thighs the 92 00:06:37,189 --> 00:06:41,210 elbows the shoulder blades press away 93 00:06:41,210 --> 00:06:42,949 from your sit bone sit up nice and tall 94 00:06:42,949 --> 00:06:45,669 of your heart 95 00:06:46,740 --> 00:06:50,520 then inhale in and on a long exhale 96 00:06:50,520 --> 00:06:52,930 we're gonna slowly melt the heart 97 00:06:52,930 --> 00:06:53,650 forward 98 00:06:53,650 --> 00:06:56,080 maybe the elbows press into the inner 99 00:06:56,080 --> 00:06:57,430 thighs a little bit here 100 00:06:57,430 --> 00:06:59,470 maybe you adjust your palm to come a 101 00:06:59,470 --> 00:07:09,220 little bit forward and we breathe into 102 00:07:09,220 --> 00:07:12,880 the hips we breathe into the area of the 103 00:07:12,880 --> 00:07:15,180 groin 104 00:07:15,710 --> 00:07:25,029 [Music] 105 00:07:28,470 --> 00:07:31,710 all about that breath today it's all 106 00:07:31,710 --> 00:07:33,660 about that breath like that song all 107 00:07:33,660 --> 00:07:35,550 about that bass but it's all about your 108 00:07:35,550 --> 00:07:43,740 breath to come up press into the soles 109 00:07:43,740 --> 00:07:45,270 of the feet press into the outer edges 110 00:07:45,270 --> 00:07:47,340 of the feet and the sit bones and roll 111 00:07:47,340 --> 00:07:53,310 up bring the hands to the outer edges of 112 00:07:53,310 --> 00:07:55,500 the knees and we bring the soles of the 113 00:07:55,500 --> 00:07:58,560 feet together here so even if the belly 114 00:07:58,560 --> 00:08:00,000 doesn't come anywhere near the chest you 115 00:08:00,000 --> 00:08:01,290 keep a lot of space here I'm gonna 116 00:08:01,290 --> 00:08:03,930 inhale draw a line with my nose look up 117 00:08:03,930 --> 00:08:06,690 and exhale rounding in we take a little 118 00:08:06,690 --> 00:08:08,850 private moment here to just wrap the 119 00:08:08,850 --> 00:08:11,550 arms around the legs and find this sweet 120 00:08:11,550 --> 00:08:16,560 little curvature of the spine relax your 121 00:08:16,560 --> 00:08:20,850 shoulders down breathe into the back of 122 00:08:20,850 --> 00:08:24,750 the neck notice how you feel here and 123 00:08:24,750 --> 00:08:26,280 keep deepening the breath see if you can 124 00:08:26,280 --> 00:08:27,930 really rock out of the sound of your 125 00:08:27,930 --> 00:08:31,980 breath today let that victorious breath 126 00:08:31,980 --> 00:08:36,229 be the soundtrack for your practice 127 00:08:47,310 --> 00:08:49,360 then tucking the chin to the chest 128 00:08:49,360 --> 00:08:54,700 slowly roll it up and then we'll send 129 00:08:54,700 --> 00:08:57,459 the legs out nice and wide so you can 130 00:08:57,459 --> 00:08:59,079 keep the hips lifted here and then move 131 00:08:59,079 --> 00:09:03,540 nice and slow moving meditation to day 132 00:09:03,540 --> 00:09:06,730 press into the heels tops of the thighs 133 00:09:06,730 --> 00:09:10,079 draw down and we sit up nice and tall 134 00:09:10,079 --> 00:09:12,250 this where it's really nice to have a 135 00:09:12,250 --> 00:09:16,660 little support underneath the hips cool 136 00:09:16,660 --> 00:09:18,490 then I'm gonna take my left palm to the 137 00:09:18,490 --> 00:09:22,149 top of my left thigh or excuse me top of 138 00:09:22,149 --> 00:09:23,560 the right thigh or top of the right hip 139 00:09:23,560 --> 00:09:27,430 crease sit up nice and tall here inhale 140 00:09:27,430 --> 00:09:29,829 reach the right arm up and overhead as I 141 00:09:29,829 --> 00:09:32,500 come into a side body stretch if this is 142 00:09:32,500 --> 00:09:34,829 not jiving with you if this is not 143 00:09:34,829 --> 00:09:39,600 meditate is great day eight for you 144 00:09:39,600 --> 00:09:43,120 then just do this so it took me a while 145 00:09:43,120 --> 00:09:45,550 to kind of enjoy these these yoga binds 146 00:09:45,550 --> 00:09:47,649 and this is just a gentle one but it 147 00:09:47,649 --> 00:09:49,089 just may not be right for you so in that 148 00:09:49,089 --> 00:09:50,740 case bring the left hand over here and 149 00:09:50,740 --> 00:09:53,050 find your side stretch tops of the 150 00:09:53,050 --> 00:09:54,970 thighs are firm we're still really 151 00:09:54,970 --> 00:10:03,190 active full body awareness inhale lift 152 00:10:03,190 --> 00:10:06,130 your chest exhale bring it back to 153 00:10:06,130 --> 00:10:09,010 Center and we cross one over to the 154 00:10:09,010 --> 00:10:11,800 other side right palm to the top of the 155 00:10:11,800 --> 00:10:14,769 left thigh grounding down through the 156 00:10:14,769 --> 00:10:16,750 left and right leg we reach fingertips 157 00:10:16,750 --> 00:10:17,380 up and overhead 158 00:10:17,380 --> 00:10:20,230 so really firm through the legs oh yeah 159 00:10:20,230 --> 00:10:23,399 and I can feel this in my chest 160 00:10:32,250 --> 00:10:34,500 find your breath notice if you're 161 00:10:34,500 --> 00:10:37,650 creating any extra unnecessary tension 162 00:10:37,650 --> 00:10:39,270 in the neck and shoulders keep it soft 163 00:10:39,270 --> 00:10:41,100 and easy one more breath here lift your 164 00:10:41,100 --> 00:10:45,690 chest and exhale back to Center down 165 00:10:45,690 --> 00:10:47,490 through the midline we go walking the 166 00:10:47,490 --> 00:10:49,620 fingertips out we can come onto the 167 00:10:49,620 --> 00:10:51,810 forearms here if you have that block 168 00:10:51,810 --> 00:10:54,510 handy sometimes it's nice to show here 169 00:10:54,510 --> 00:10:59,070 we're here here a little prayer it's 170 00:10:59,070 --> 00:11:01,320 also very cooling coming to bring that 171 00:11:01,320 --> 00:11:02,970 pressure to the forehead right so we 172 00:11:02,970 --> 00:11:06,420 might come here not really you don't 173 00:11:06,420 --> 00:11:07,590 need this thing if you don't have it 174 00:11:07,590 --> 00:11:11,220 don't worry it can be here in time we 175 00:11:11,220 --> 00:11:14,040 might be able to bring our forehead to 176 00:11:14,040 --> 00:11:17,370 the fists or maybe even one day to the 177 00:11:17,370 --> 00:11:19,350 floor never underestimate the power of 178 00:11:19,350 --> 00:11:21,300 your breath breathe into the backs of 179 00:11:21,300 --> 00:11:23,910 the legs breathe into your hips breathe 180 00:11:23,910 --> 00:11:29,340 into the back body stay alive and awake 181 00:11:29,340 --> 00:11:32,870 through your feet one more breath here 182 00:11:32,870 --> 00:11:36,060 and then slowly we press into the earth 183 00:11:36,060 --> 00:11:40,170 to come back up now we're gonna bring 184 00:11:40,170 --> 00:11:41,700 the palms underneath the backs of the 185 00:11:41,700 --> 00:11:45,650 thighs hike those knees up nice and slow 186 00:11:45,650 --> 00:11:48,750 then I'll use my fingertips to come up 187 00:11:48,750 --> 00:11:51,630 into a squat here so if I have the 188 00:11:51,630 --> 00:11:53,610 blanket or the block I can do a couple 189 00:11:53,610 --> 00:11:55,020 things I can bring it underneath my 190 00:11:55,020 --> 00:11:57,810 heels or I can use that block to sit on 191 00:11:57,810 --> 00:12:00,420 here if the heels don't come to the 192 00:12:00,420 --> 00:12:02,520 ground no worries you can keep them 193 00:12:02,520 --> 00:12:04,440 lifted everyone lift your chest your 194 00:12:04,440 --> 00:12:06,000 sternum up maybe bring the palms 195 00:12:06,000 --> 00:12:10,500 together at the heart so we connect 196 00:12:10,500 --> 00:12:13,470 deeply to the breath to the sensations 197 00:12:13,470 --> 00:12:16,230 of the body here we get down to our 198 00:12:16,230 --> 00:12:18,300 roots here think about the shape and 199 00:12:18,300 --> 00:12:22,050 other cultures and we do a little 200 00:12:22,050 --> 00:12:23,700 postural work here with the breath 201 00:12:23,700 --> 00:12:26,910 inhaling imagining the breath travelling 202 00:12:26,910 --> 00:12:27,580 down 203 00:12:27,580 --> 00:12:32,860 the tail to the coccyx belly fills with 204 00:12:32,860 --> 00:12:34,270 air you can't even feel it in the 205 00:12:34,270 --> 00:12:38,800 buttocks I can and then on an exhale we 206 00:12:38,800 --> 00:12:41,470 imagine that breath traveling up and out 207 00:12:41,470 --> 00:12:46,750 through the nose press your elbows your 208 00:12:46,750 --> 00:12:49,510 arms into your leg squeeze your legs 209 00:12:49,510 --> 00:12:53,730 into your arm so we sit at desk chairs 210 00:12:53,730 --> 00:12:56,710 couches toilets all these things that 211 00:12:56,710 --> 00:13:04,060 are kind of affecting influencing this 212 00:13:04,060 --> 00:13:06,070 posture that brings a lot of fatigue and 213 00:13:06,070 --> 00:13:08,020 tightness and ultimately pain to the 214 00:13:08,020 --> 00:13:11,950 body so here in this version of Milad 215 00:13:11,950 --> 00:13:14,880 sauna you'll get squat deep yogic squat 216 00:13:14,880 --> 00:13:19,990 kind of get back to our roots days where 217 00:13:19,990 --> 00:13:23,800 we gave birth like this ate like this 218 00:13:23,800 --> 00:13:32,370 cooked like this released like this 219 00:13:35,279 --> 00:13:37,600 and if you're just dying here you can 220 00:13:37,600 --> 00:13:39,130 take breaths okay this takes a while to 221 00:13:39,130 --> 00:13:41,350 build this practice but I really want 222 00:13:41,350 --> 00:13:43,210 you to get into that deep breath so when 223 00:13:43,210 --> 00:13:45,250 you feel like you've met your edge find 224 00:13:45,250 --> 00:13:47,770 that nice long smooth deep breath you 225 00:13:47,770 --> 00:13:51,730 can always be on the palms here we're 226 00:13:51,730 --> 00:13:54,399 seated upon a book or lock just for a 227 00:13:54,399 --> 00:13:57,120 little more support 228 00:14:05,860 --> 00:14:08,050 and we'll continue our soft moving 229 00:14:08,050 --> 00:14:09,820 meditation by bringing the left palm to 230 00:14:09,820 --> 00:14:13,450 the center and inhaling reaching the 231 00:14:13,450 --> 00:14:15,580 right fingertips up overhead if you can 232 00:14:15,580 --> 00:14:18,430 press that left arm into that leg if 233 00:14:18,430 --> 00:14:20,200 your body allows you to do that that 234 00:14:20,200 --> 00:14:22,930 might be nice just as we open up through 235 00:14:22,930 --> 00:14:25,060 the right wing maybe we're here today 236 00:14:25,060 --> 00:14:26,770 still working on opening up the chest 237 00:14:26,770 --> 00:14:29,380 and the shoulders in time we might be 238 00:14:29,380 --> 00:14:35,860 able to dial it open open and inhale in 239 00:14:35,860 --> 00:14:38,730 spread your right fingertips reach an 240 00:14:38,730 --> 00:14:41,560 exhale release back to Center and take 241 00:14:41,560 --> 00:14:44,100 it on to the other side here we go 242 00:14:44,100 --> 00:14:51,340 inhale now opening after the left so I 243 00:14:51,340 --> 00:14:53,320 suffer from a little bit of acid reflux 244 00:14:53,320 --> 00:14:54,880 and heartburn and this is a really nice 245 00:14:54,880 --> 00:14:56,770 posture that can really feel like 246 00:14:56,770 --> 00:14:59,710 opening up my chest and doing some magic 247 00:14:59,710 --> 00:15:01,540 yoga work there that I can't even 248 00:15:01,540 --> 00:15:06,520 explain to you in words find your breath 249 00:15:06,520 --> 00:15:08,880 again 250 00:15:11,110 --> 00:15:14,350 reach the left fingertips up high and 251 00:15:14,350 --> 00:15:18,730 then exhale release all right so from 252 00:15:18,730 --> 00:15:20,820 here we're gonna come up on to the heels 253 00:15:20,820 --> 00:15:23,380 I'm gonna excuse me come up onto the 254 00:15:23,380 --> 00:15:25,330 toes lifting the heels I'm gonna press 255 00:15:25,330 --> 00:15:27,519 into my palms I'm gonna die on my knees 256 00:15:27,519 --> 00:15:29,649 in towards the center and nice and slow 257 00:15:29,649 --> 00:15:33,070 I'm going to come into a forward fold so 258 00:15:33,070 --> 00:15:34,930 as you can see my heels landed perfectly 259 00:15:34,930 --> 00:15:37,630 on this blankie that's really nice kind 260 00:15:37,630 --> 00:15:39,070 of restorative giving me that extra 261 00:15:39,070 --> 00:15:42,910 little lift and I find a little sway 262 00:15:42,910 --> 00:15:46,810 here gentle rock back and forth back and 263 00:15:46,810 --> 00:15:53,380 forth so staying here a little longer 264 00:15:53,380 --> 00:15:55,450 today really breathing into the backs of 265 00:15:55,450 --> 00:15:58,060 the legs stretching out maybe walking 266 00:15:58,060 --> 00:16:00,579 from side to side checking in with any 267 00:16:00,579 --> 00:16:03,070 tight spots from yesterday's practice or 268 00:16:03,070 --> 00:16:07,990 the day before and anything and 269 00:16:07,990 --> 00:16:10,529 everything in between 270 00:16:13,589 --> 00:16:16,060 at this time if you have anything that's 271 00:16:16,060 --> 00:16:18,699 been bothering you any words unspoken or 272 00:16:18,699 --> 00:16:20,589 anything that is not serving you 273 00:16:20,589 --> 00:16:22,389 currently we don't even have to identify 274 00:16:22,389 --> 00:16:25,570 it right now take a deep breath in and 275 00:16:25,570 --> 00:16:27,399 on an exhale imagine like a little 276 00:16:27,399 --> 00:16:29,260 trapdoor or something just opening here 277 00:16:29,260 --> 00:16:31,420 at the top of the head and just filling 278 00:16:31,420 --> 00:16:36,220 out all the stress all the worry this 279 00:16:36,220 --> 00:16:40,269 unidentified anxiety fear of the unknown 280 00:16:40,269 --> 00:16:42,190 I certainly have it we all have it is 281 00:16:42,190 --> 00:16:47,860 life it is part of life so we just kind 282 00:16:47,860 --> 00:16:50,889 of embrace it here and yoga and we 283 00:16:50,889 --> 00:16:59,649 practice letting go from your forward 284 00:16:59,649 --> 00:17:01,420 fold we're gonna heel toe heel toe the 285 00:17:01,420 --> 00:17:03,880 feet out just a little bit wider turning 286 00:17:03,880 --> 00:17:07,809 the two big toes in just slightly once 287 00:17:07,809 --> 00:17:09,400 again we draw the left palm to the 288 00:17:09,400 --> 00:17:11,890 center and inhale reach the right 289 00:17:11,890 --> 00:17:14,109 fingertips all the way up and around to 290 00:17:14,109 --> 00:17:16,240 the top of the left thigh so you might 291 00:17:16,240 --> 00:17:18,010 find this bind here and then again as I 292 00:17:18,010 --> 00:17:19,419 mentioned before if the bind is just 293 00:17:19,419 --> 00:17:21,189 we're not there yet sometimes it's nice 294 00:17:21,189 --> 00:17:23,919 to try I'm gonna go okay check it in 295 00:17:23,919 --> 00:17:27,780 then we might just reach all the way up 296 00:17:30,450 --> 00:17:32,679 draw your heart up towards the sky one 297 00:17:32,679 --> 00:17:34,870 more breath again a block here is always 298 00:17:34,870 --> 00:17:39,510 nice to lift the earth up to your hand 299 00:17:39,510 --> 00:17:41,919 and then one gently release back to 300 00:17:41,919 --> 00:17:46,290 Center and switch to the other side 301 00:17:51,690 --> 00:17:57,480 nice and slow fill your body with breath 302 00:17:57,480 --> 00:18:00,530 with energy 303 00:18:07,610 --> 00:18:11,960 inhale one more breath and exhale we 304 00:18:11,960 --> 00:18:15,139 release the twist fingertips come to the 305 00:18:15,139 --> 00:18:18,169 mat we heel-toe heel-toe it back in 306 00:18:18,169 --> 00:18:19,720 towards Center about hip-width apart 307 00:18:19,720 --> 00:18:22,340 coming back through the squat turn the 308 00:18:22,340 --> 00:18:27,080 toes out we come back so we have two 309 00:18:27,080 --> 00:18:30,409 options here and just because we're 310 00:18:30,409 --> 00:18:31,909 doing the moving meditation doesn't mean 311 00:18:31,909 --> 00:18:35,869 we can't do something kind of fun but if 312 00:18:35,869 --> 00:18:37,309 you're feeling more restorative today I 313 00:18:37,309 --> 00:18:39,499 invite you to stay here right here in 314 00:18:39,499 --> 00:18:45,799 Milazzo Anna lifting your heart seeing 315 00:18:45,799 --> 00:18:48,320 if you can find length up through the 316 00:18:48,320 --> 00:18:49,820 crown of the head chances are we're 317 00:18:49,820 --> 00:18:51,320 gonna be here at first and so we're 318 00:18:51,320 --> 00:18:54,769 gonna want to slowly connect to the 319 00:18:54,769 --> 00:18:57,769 breath to open it up here option two 320 00:18:57,769 --> 00:18:59,619 would be for a little bit asana practice 321 00:18:59,619 --> 00:19:02,330 so taking this deep connection to the 322 00:19:02,330 --> 00:19:03,739 breath and this presence that you've 323 00:19:03,739 --> 00:19:06,019 built up placing the palms in front of 324 00:19:06,019 --> 00:19:08,330 you I'm beginning to rock gently back 325 00:19:08,330 --> 00:19:11,570 and forth as you do that you might bring 326 00:19:11,570 --> 00:19:15,590 the toes in closer and then I'll 327 00:19:15,590 --> 00:19:17,389 actually turn to the side just don't see 328 00:19:17,389 --> 00:19:20,059 this a little better and then maybe you 329 00:19:20,059 --> 00:19:22,369 lift up and maybe not maybe it's new so 330 00:19:22,369 --> 00:19:24,919 maybe don't lift up today but we keep 331 00:19:24,919 --> 00:19:26,980 this calm cool energy that we've built 332 00:19:26,980 --> 00:19:34,540 so far and we take it into its focus 333 00:19:34,540 --> 00:19:37,900 this awareness of the breath the back 334 00:19:37,900 --> 00:19:40,450 body we press away from the earth keep 335 00:19:40,450 --> 00:19:42,010 an extension through the crown of the 336 00:19:42,010 --> 00:19:47,230 head breathe in and out if you have a 337 00:19:47,230 --> 00:19:49,180 block you can use the block to perch up 338 00:19:49,180 --> 00:19:53,070 on here a little bit and practice crow 339 00:19:53,070 --> 00:19:55,510 or again you might just stay in that 340 00:19:55,510 --> 00:20:09,280 squat maybe lifting one so keep playing 341 00:20:09,280 --> 00:20:16,480 here a couple more breaths this rocking 342 00:20:16,480 --> 00:20:18,040 in and out of crow is really nice for 343 00:20:18,040 --> 00:20:21,010 beginners just to get a little sense and 344 00:20:21,010 --> 00:20:24,790 slowly get the knees up into the 345 00:20:24,790 --> 00:20:28,600 shoulders towards the shoulders so 346 00:20:28,600 --> 00:20:29,800 finish it out wherever you are a little 347 00:20:29,800 --> 00:20:31,840 playtime you can even keep it going be a 348 00:20:31,840 --> 00:20:38,080 rebel then we'll meet up with our 349 00:20:38,080 --> 00:20:42,670 friends here in our squat and surely we 350 00:20:42,670 --> 00:20:45,880 are ready to release so we'll slowly 351 00:20:45,880 --> 00:20:49,450 bring the fingertips behind us 352 00:20:49,450 --> 00:20:56,179 send the legs out long take the thumbs 353 00:20:56,179 --> 00:20:58,159 to the hip creases press them down and 354 00:20:58,159 --> 00:21:00,080 away inhale lift your heart up exhale 355 00:21:00,080 --> 00:21:03,309 forward fold 356 00:21:05,409 --> 00:21:09,500 relaxing the weight of the head down and 357 00:21:09,500 --> 00:21:12,399 then wrapping the arms around the legs 358 00:21:12,399 --> 00:21:16,460 the shin or the outer edges of the feet 359 00:21:16,460 --> 00:21:18,289 maybe you interlace the fingertips here 360 00:21:18,289 --> 00:21:22,190 one day breathe deep keep the shoulders 361 00:21:22,190 --> 00:21:31,070 relaxed and soft tuck the chin into the 362 00:21:31,070 --> 00:21:35,510 chest gently unravel cool so from here 363 00:21:35,510 --> 00:21:37,070 we're gonna move into one legged pigeon 364 00:21:37,070 --> 00:21:41,539 and then to shavasan so to do that we're 365 00:21:41,539 --> 00:21:43,580 gonna cross the ankles and come on to 366 00:21:43,580 --> 00:21:50,720 all fours and then from here well inhale 367 00:21:50,720 --> 00:21:52,850 extend the right leg out long exhale 368 00:21:52,850 --> 00:21:55,970 bring it up and in for your posture so 369 00:21:55,970 --> 00:21:57,470 we keep a brightness in the right foot 370 00:21:57,470 --> 00:21:59,570 we keep a nice awareness through the 371 00:21:59,570 --> 00:22:02,659 left leg and we come up off of that 372 00:22:02,659 --> 00:22:04,549 right hip and then we can use this 373 00:22:04,549 --> 00:22:07,130 blanket or towel that we have handy to 374 00:22:07,130 --> 00:22:09,980 pillow the right hip up a little bit we 375 00:22:09,980 --> 00:22:12,470 can use the block to eventually pillow 376 00:22:12,470 --> 00:22:14,980 the head spend lots of options here for 377 00:22:14,980 --> 00:22:20,110 some really nice moments with the breath 378 00:22:20,110 --> 00:22:23,170 in one legged pigeon 379 00:22:23,170 --> 00:22:31,140 find what feels good enjoy the posture 380 00:22:31,560 --> 00:22:33,910 send breath into the outer edge of that 381 00:22:33,910 --> 00:22:36,700 right hip and you might even find a 382 00:22:36,700 --> 00:22:39,100 gentle gentle rocking back and forth 383 00:22:39,100 --> 00:22:41,459 here 384 00:22:51,450 --> 00:22:53,400 and then we'll slowly tuck the chin into 385 00:22:53,400 --> 00:22:56,330 the chest come up bring your right palm 386 00:22:56,330 --> 00:23:00,059 over towards your right foot and then 387 00:23:00,059 --> 00:23:03,120 take a look behind look at your left leg 388 00:23:03,120 --> 00:23:05,040 now if you're new to the practice you 389 00:23:05,040 --> 00:23:08,190 might just be like one day one day I'll 390 00:23:08,190 --> 00:23:10,950 grab you but maybe that day is today and 391 00:23:10,950 --> 00:23:12,720 you slowly press into your foundation 392 00:23:12,720 --> 00:23:14,880 use your right palm on the earth bend 393 00:23:14,880 --> 00:23:18,380 that left knee and grab that left ankle 394 00:23:18,380 --> 00:23:21,330 be really mindful maybe guys this is 395 00:23:21,330 --> 00:23:23,010 like this was my pose for the longest 396 00:23:23,010 --> 00:23:29,450 time and then one day I was like hey 397 00:23:29,450 --> 00:23:33,299 find your breath lift your heart take 398 00:23:33,299 --> 00:23:35,790 any variation you like here you might be 399 00:23:35,790 --> 00:23:38,400 hooking in the elbow you might be 400 00:23:38,400 --> 00:23:39,840 reaching around to grab you might use 401 00:23:39,840 --> 00:23:41,610 your strap but just keep it soft and 402 00:23:41,610 --> 00:23:48,110 easy awesome then gently we'll release 403 00:23:48,110 --> 00:23:51,419 we'll curl the back toes under and take 404 00:23:51,419 --> 00:23:54,840 one downward-facing dog here sending the 405 00:23:54,840 --> 00:23:59,870 hip bones hip points up sit bones high 406 00:23:59,870 --> 00:24:06,000 deep breath in Long breath out and the 407 00:24:06,000 --> 00:24:09,150 slowly shed and back down one legged 408 00:24:09,150 --> 00:24:11,700 pigeon on the other side send the left 409 00:24:11,700 --> 00:24:15,540 toes out then inhale all the way up find 410 00:24:15,540 --> 00:24:18,870 your posture nice and easy 411 00:24:18,870 --> 00:24:24,320 I feel so mod today with my hair down 412 00:24:24,320 --> 00:24:27,960 the theme of our practice so soft and 413 00:24:27,960 --> 00:24:30,049 sweet and yummy he's great 414 00:24:30,049 --> 00:24:32,730 so the same thing year I can use a 415 00:24:32,730 --> 00:24:35,970 little padding to support and it took me 416 00:24:35,970 --> 00:24:37,590 a long time to drop that hip really 417 00:24:37,590 --> 00:24:42,809 truly so if you're feeling like a little 418 00:24:42,809 --> 00:24:47,700 cushion Christian is always nice and we 419 00:24:47,700 --> 00:24:50,450 find our posture 420 00:25:05,040 --> 00:25:09,570 notice how you feel notice the 421 00:25:09,570 --> 00:25:12,390 sensations in your body and also your 422 00:25:12,390 --> 00:25:14,610 spirit your attitude any emotion that 423 00:25:14,610 --> 00:25:18,380 comes along for the ride stay present 424 00:25:18,380 --> 00:25:25,140 keep listening draw the palms underneath 425 00:25:25,140 --> 00:25:26,910 the shoulders tuck the chin into the 426 00:25:26,910 --> 00:25:31,320 chest well lift it up try to avoid the 427 00:25:31,320 --> 00:25:33,510 tendency to rock on to that back hip 428 00:25:33,510 --> 00:25:34,919 here to look back see if you can stay 429 00:25:34,919 --> 00:25:37,200 Center that's where that support is kind 430 00:25:37,200 --> 00:25:39,290 of nice just to butt up there literally 431 00:25:39,290 --> 00:25:42,590 and we look back and maybe we're like 432 00:25:42,590 --> 00:25:51,540 some day and maybe we're like today stay 433 00:25:51,540 --> 00:25:53,549 mindful stay lifted in the heart so 434 00:25:53,549 --> 00:25:55,110 don't collapse here but keep it lifted 435 00:25:55,110 --> 00:25:58,380 use your left palm to support you that 436 00:25:58,380 --> 00:26:04,410 upward current of energy take one more 437 00:26:04,410 --> 00:26:07,200 breath wherever you are even if you're 438 00:26:07,200 --> 00:26:09,929 in some day to keep full proud beautiful 439 00:26:09,929 --> 00:26:15,059 breath in and then exhale back awesome 440 00:26:15,059 --> 00:26:16,740 we're gonna actually roll into the left 441 00:26:16,740 --> 00:26:18,570 hip here now so permission to roll onto 442 00:26:18,570 --> 00:26:21,330 that left hip we swing all right leg 443 00:26:21,330 --> 00:26:23,940 around and we come to lie flat on the 444 00:26:23,940 --> 00:26:26,309 back I'm gonna take my blanket with me 445 00:26:26,309 --> 00:26:28,820 for a pillow 446 00:26:32,299 --> 00:26:36,499 and I extend the legs out long hands 447 00:26:36,499 --> 00:26:37,969 rest gently on the belly or the ribcage 448 00:26:37,969 --> 00:26:39,739 and I'm just gonna windshield-wiper the 449 00:26:39,739 --> 00:26:47,239 toes here back and forth and like it is 450 00:26:47,239 --> 00:26:49,399 what you make it you know sometimes the 451 00:26:49,399 --> 00:26:52,219 chattering goes or what we need and the 452 00:26:52,219 --> 00:26:54,830 six-pack abs and sometimes we just need 453 00:26:54,830 --> 00:26:56,929 to lie down and find our breath and 454 00:26:56,929 --> 00:26:59,509 swish swash our toes back and forth like 455 00:26:59,509 --> 00:27:02,539 we did when we were kids and just you 456 00:27:02,539 --> 00:27:04,609 know find a little innocence and just 457 00:27:04,609 --> 00:27:07,279 get back to who we really are I know 458 00:27:07,279 --> 00:27:09,409 that sounds kind of loaded but I believe 459 00:27:09,409 --> 00:27:11,499 in that I think that yoga helps 460 00:27:11,499 --> 00:27:15,440 definitely reminds me of that cuz that's 461 00:27:15,440 --> 00:27:17,179 what our yoga's all about getting back 462 00:27:17,179 --> 00:27:23,769 to you about the pose is a lot about the 463 00:27:23,769 --> 00:27:27,970 diet or anything 464 00:27:27,970 --> 00:27:35,220 it's all about you so here we are 465 00:27:35,230 --> 00:27:37,740 at the end of our practice for today I 466 00:27:37,740 --> 00:27:40,210 might bring my arms gently out to my 467 00:27:40,210 --> 00:27:43,510 sides and I encourage you I know we're 468 00:27:43,510 --> 00:27:44,799 all very busy but I encourage you to 469 00:27:44,799 --> 00:27:47,019 take at least 10 nice long smooth deep 470 00:27:47,019 --> 00:27:51,610 breaths here and then after that have an 471 00:27:51,610 --> 00:27:53,969 awesome day 472 00:27:59,970 --> 00:28:00,450 you 473 00:28:00,450 --> 00:28:08,980 [Music]