1 00:00:00,375 --> 00:00:01,291 - What's up party people? 2 00:00:01,291 --> 00:00:04,375 And welcome to Dedicate, your 30 day yoga journey. 3 00:00:04,375 --> 00:00:06,750 Today's practice is what it's all about. 4 00:00:06,750 --> 00:00:09,875 So hop on the mat for your Day 12 5 00:00:10,667 --> 00:00:12,750 Curate practice. 6 00:00:12,750 --> 00:00:14,333 Let's get started. 7 00:00:14,333 --> 00:00:17,708 (bright music) 8 00:00:38,667 --> 00:00:40,708 Okay my friends. 9 00:00:40,708 --> 00:00:42,667 Come on down to the ground. 10 00:00:42,667 --> 00:00:45,708 Let's begin on all fours. 11 00:00:46,917 --> 00:00:49,041 As always if you need to pad the knees 12 00:00:49,041 --> 00:00:51,166 you can use a little blanket or a towel. 13 00:00:52,500 --> 00:00:54,500 We're gonna start off nice and easy today 14 00:00:54,500 --> 00:00:56,708 dropping your belly for Cow Pose. 15 00:00:56,708 --> 00:00:57,667 Inhale. 16 00:00:59,041 --> 00:01:02,250 Exhaling, rounding through the spine. 17 00:01:03,750 --> 00:01:06,458 Continue with your breath as you inhale 18 00:01:06,458 --> 00:01:09,458 feeling the stretch in the opening of the front body. 19 00:01:10,500 --> 00:01:13,750 And as you exhale feeling the stretch 20 00:01:14,667 --> 00:01:16,583 in the opening on the back body. 21 00:01:20,083 --> 00:01:22,708 And start to listen to the sound of your breath. 22 00:01:25,125 --> 00:01:29,041 Continue with your spinal flexion. 23 00:01:30,417 --> 00:01:33,208 Considering today's theme of Curate, 24 00:01:34,625 --> 00:01:35,959 it's one of the reasons I fell 25 00:01:35,959 --> 00:01:40,250 in love with yoga is yoga is just constantly reminding 26 00:01:40,250 --> 00:01:42,583 me that ultimately I am those one 27 00:01:42,583 --> 00:01:44,834 responsible for my own happiness. 28 00:01:46,125 --> 00:01:49,792 And outside source is not responsible. 29 00:01:50,667 --> 00:01:52,750 Ultimately it's me. 30 00:01:54,208 --> 00:01:56,250 So let's see if we can consider that 31 00:01:56,250 --> 00:01:59,291 as we begin to veer off the railroad tracks 32 00:01:59,291 --> 00:02:03,291 here in Cat-Cow making this spinal flexion your own. 33 00:02:03,291 --> 00:02:06,417 So you're in charge of your experience here. 34 00:02:06,417 --> 00:02:08,000 You're responsible for your own happiness. 35 00:02:08,000 --> 00:02:12,208 So you've been working now for almost two weeks 36 00:02:12,208 --> 00:02:15,125 so you might find that the abdominals are a little sore. 37 00:02:15,125 --> 00:02:16,834 You might come forward. 38 00:02:16,834 --> 00:02:19,583 You might find that maybe you've had a tough day. 39 00:02:19,583 --> 00:02:21,375 I'm sorry to hear that. It happens. 40 00:02:21,375 --> 00:02:23,583 Maybe you come to Extended Child's Pose. 41 00:02:24,750 --> 00:02:27,417 So really curating your warm up 42 00:02:27,417 --> 00:02:30,417 and thereby curating your experience on the mat 43 00:02:30,417 --> 00:02:33,041 and the more we practice doing this on the mat, 44 00:02:33,875 --> 00:02:35,250 the more readily available 45 00:02:35,250 --> 00:02:38,625 this practice becomes to us off the mat. 46 00:02:40,792 --> 00:02:43,834 And since there inevitably is a myriad 47 00:02:43,834 --> 00:02:46,000 of things outside of our control 48 00:02:46,000 --> 00:02:47,917 this is a really valuable practice, 49 00:02:47,917 --> 00:02:52,000 really valuable tool to have in your belt. 50 00:02:55,166 --> 00:02:59,750 Take the same energy, whatever you've curated thus far 51 00:02:59,750 --> 00:03:02,125 even if you're in Extended Child's Pose, 52 00:03:02,125 --> 00:03:04,959 and use it to make your way to Downward Dog. 53 00:03:04,959 --> 00:03:07,708 Take your time. There's no rush. 54 00:03:13,125 --> 00:03:14,625 And then notice if you just pause 55 00:03:14,625 --> 00:03:17,041 here waiting for the next thing, 56 00:03:17,041 --> 00:03:20,208 totally normal but instead lets cue brain 57 00:03:20,208 --> 00:03:23,208 and body to keep going. Don't decide where it ends. 58 00:03:23,208 --> 00:03:24,834 Stretch it out. 59 00:03:24,834 --> 00:03:26,875 Notice how you feel today. 60 00:03:31,125 --> 00:03:33,500 Awesome. Then from Downward Dog same thing. 61 00:03:33,500 --> 00:03:35,750 Make your way to the top of the mat. 62 00:03:35,750 --> 00:03:36,959 Find you way there. 63 00:03:36,959 --> 00:03:38,625 Find what feels good. 64 00:03:40,000 --> 00:03:41,291 Make it your own. 65 00:03:42,458 --> 00:03:45,792 And then we'll meet in a Forward Fold at the top of the mat. 66 00:03:47,583 --> 00:03:49,583 Take a nice deep inhale in here. 67 00:03:49,583 --> 00:03:50,959 Just halfway lift. 68 00:03:52,291 --> 00:03:54,625 And then exhale to soften and fold. 69 00:03:55,667 --> 00:03:56,625 Beautiful. 70 00:03:56,625 --> 00:03:58,542 Bend the knees, plant the palms, 71 00:03:58,542 --> 00:04:01,083 step the right toes back, step the left toes back. 72 00:04:01,083 --> 00:04:03,083 Just Plank for one breath, don't worry. 73 00:04:03,083 --> 00:04:05,125 And then exhale, slowly lower to the knees. 74 00:04:05,125 --> 00:04:07,041 Come back to your Tabletop Position. 75 00:04:08,834 --> 00:04:11,417 Alright, find a nice strong base here. 76 00:04:11,417 --> 00:04:14,959 We're gonna slowly, slowly lift the right knee 77 00:04:14,959 --> 00:04:16,375 out towards the right side of your mat 78 00:04:16,375 --> 00:04:18,500 for a little Fire Hydrant Pose. 79 00:04:18,500 --> 00:04:20,000 Engage the right glutes. 80 00:04:20,917 --> 00:04:24,542 Then start to draw big circles with your right knee. 81 00:04:25,208 --> 00:04:27,458 Hands are in a nice wide base. 82 00:04:27,458 --> 00:04:29,291 Stacking the bones. 83 00:04:29,291 --> 00:04:31,000 We're engaging the lower belly. 84 00:04:31,000 --> 00:04:33,208 We're pressing in to the top of the left foot. 85 00:04:33,208 --> 00:04:36,000 Then notice if you pay attention 86 00:04:36,000 --> 00:04:38,583 to the fact that you've established one way 87 00:04:38,583 --> 00:04:42,083 of routing, one way of doing it. 88 00:04:42,083 --> 00:04:43,500 And then see if you can reverse it. 89 00:04:43,500 --> 00:04:46,166 Find the other way. Reverse direction. 90 00:04:49,000 --> 00:04:50,542 And there could be a tendency to lean 91 00:04:50,542 --> 00:04:51,959 into the left side of that mat here, 92 00:04:51,959 --> 00:04:53,583 so connect to your midline. 93 00:04:53,583 --> 00:04:54,875 Get strong in your core. 94 00:04:55,875 --> 00:04:58,208 Press into both palms evenly. 95 00:04:59,583 --> 00:05:01,083 Sweet. Then slowly release. 96 00:05:01,083 --> 00:05:02,250 If you need to take a little break 97 00:05:02,250 --> 00:05:04,208 you can sit back, I'll do it. 98 00:05:04,208 --> 00:05:05,750 Let's all do a little Thriller Arms. 99 00:05:05,750 --> 00:05:07,625 Sit back on the heels for a moment. 100 00:05:08,500 --> 00:05:11,667 Send the wrists forward. 101 00:05:11,667 --> 00:05:13,083 Thriller Arms. 102 00:05:14,625 --> 00:05:16,542 Inhale in. 103 00:05:16,542 --> 00:05:20,083 Exhale out and we'll come back to all fours. 104 00:05:21,917 --> 00:05:23,583 Alright, find your nice strong base. 105 00:05:23,583 --> 00:05:25,708 When you're ready lifting your left knee 106 00:05:25,708 --> 00:05:27,333 out towards the left side of your mat. 107 00:05:28,125 --> 00:05:30,166 So I want you to turn on the low belly here. 108 00:05:30,166 --> 00:05:31,917 Engage, engage. 109 00:05:32,875 --> 00:05:35,750 Yeah and then start to move in one direction. 110 00:05:35,750 --> 00:05:38,125 Big circles with the left knee. 111 00:05:38,125 --> 00:05:42,250 Big beautiful breaths to just move any stagnant energy. 112 00:05:44,667 --> 00:05:46,041 There's so many different philosophies, 113 00:05:46,041 --> 00:05:47,500 of course, that talk about 114 00:05:48,625 --> 00:05:52,917 our emotional intelligence and its connection to the hips. 115 00:05:54,417 --> 00:05:56,750 So just pay attention. 116 00:05:56,750 --> 00:05:59,708 Notice that you've established one way of moving 117 00:05:59,708 --> 00:06:01,291 and see if you can reverse it. 118 00:06:02,667 --> 00:06:05,417 Careful not to collapse into your right side. 119 00:06:05,417 --> 00:06:08,959 Abdominal wall engaged. 120 00:06:08,959 --> 00:06:11,125 Abdominal wall engaged. 121 00:06:12,375 --> 00:06:14,208 Okay. (laughs) 122 00:06:14,208 --> 00:06:16,625 Slowly releasing the left knee down. 123 00:06:16,625 --> 00:06:19,792 We're gonna drop the elbows exactly where the hands were. 124 00:06:20,625 --> 00:06:23,333 Give your wrists a little break as we come into Anahatasan. 125 00:06:23,333 --> 00:06:26,208 Walking your knees back, opening the shoulders, 126 00:06:26,208 --> 00:06:28,375 heart melts to the earth. 127 00:06:28,375 --> 00:06:30,708 Try to keep the forearms like an 11, 128 00:06:30,708 --> 00:06:33,458 like the number 11, two parallel lines. 129 00:06:33,458 --> 00:06:35,875 Melt your heart, chest to the earth, 130 00:06:35,875 --> 00:06:38,166 forehead toward the mat. 131 00:06:38,166 --> 00:06:41,792 Breathe deep and allow your breath to move you here. 132 00:06:41,792 --> 00:06:44,291 Keep pressing into the tops of the feet for stability. 133 00:06:44,291 --> 00:06:46,583 Press into the knuckles, the fingertips, 134 00:06:47,458 --> 00:06:50,667 and live inside this moment. 135 00:06:51,500 --> 00:06:55,959 Being mindful of your thoughts, your breath, 136 00:06:57,375 --> 00:06:58,625 and using 137 00:07:00,375 --> 00:07:03,291 your awareness to help curate 138 00:07:03,291 --> 00:07:05,250 your own experience. 139 00:07:14,250 --> 00:07:17,708 Cool. Then slowly we'll come back up to all fours. 140 00:07:17,708 --> 00:07:20,375 Take your time and slowly make 141 00:07:20,375 --> 00:07:22,041 your way to Downward Facing Dog. 142 00:07:22,041 --> 00:07:23,166 Take a deep breath in. 143 00:07:24,166 --> 00:07:26,083 And a long breath out. 144 00:07:26,083 --> 00:07:28,458 Bend the knees, inhale look forward. 145 00:07:28,458 --> 00:07:29,959 Exhale, make your way to the top. 146 00:07:30,959 --> 00:07:33,792 Have a some fun. Inhale, halfway lift. 147 00:07:33,792 --> 00:07:35,667 Exhale, soften and fold. 148 00:07:37,041 --> 00:07:38,417 Tuck the chin. 149 00:07:38,417 --> 00:07:42,208 Press into all four corners of the feet and slowly roll it up. 150 00:07:46,291 --> 00:07:49,417 Mm, back to the Mountain. 151 00:07:49,417 --> 00:07:51,667 Again, here's a wonderful opportunity 152 00:07:51,667 --> 00:07:54,417 each time we come to Mountain Pose 153 00:07:54,417 --> 00:07:56,542 or often that we find ourself in 154 00:07:56,542 --> 00:07:59,333 a similar shape we have an opportunity 155 00:07:59,333 --> 00:08:02,291 to remember (sighs), I'm in charge of my 156 00:08:03,333 --> 00:08:05,959 experience, the way I react to things. 157 00:08:07,542 --> 00:08:09,291 And, of course, this goes without saying, 158 00:08:09,291 --> 00:08:11,166 you know we're human so we can't always 159 00:08:11,166 --> 00:08:13,625 control how we react to things. 160 00:08:13,625 --> 00:08:15,375 But having an awareness and 161 00:08:15,375 --> 00:08:17,291 a practice of awareness certainly helps. 162 00:08:18,458 --> 00:08:21,417 From here you're gonna bring the hands to the heart. 163 00:08:21,417 --> 00:08:22,750 And slowly we're gonna bend the knees. 164 00:08:22,750 --> 00:08:24,500 We're just gonna take the right foot and 165 00:08:24,500 --> 00:08:26,166 bring it right behind the left. 166 00:08:26,166 --> 00:08:28,875 So your legs are criss-crossed here. 167 00:08:28,875 --> 00:08:31,041 Left foot in front of the right. 168 00:08:32,750 --> 00:08:34,625 Great then best you can you're gonna find 169 00:08:34,625 --> 00:08:37,000 that loop of energy lifting up through the front body, 170 00:08:37,000 --> 00:08:38,458 grounding through the back body. 171 00:08:39,375 --> 00:08:41,875 Great. Then we'll release the fingertips down. 172 00:08:41,875 --> 00:08:43,959 Inhale, reach for the sky. 173 00:08:44,542 --> 00:08:46,375 Exhale, Forward Fold. 174 00:08:46,375 --> 00:08:48,333 Slight bend in both knees. 175 00:08:49,166 --> 00:08:51,000 Beautiful. Hang out here for a sec. 176 00:08:51,000 --> 00:08:53,375 Shake the head a little yes and then no. 177 00:08:55,583 --> 00:08:57,125 Then if you want you can 178 00:08:57,125 --> 00:09:00,083 write your name in imaginary sand here. 179 00:09:01,542 --> 00:09:04,166 Or write the name of someone you love. 180 00:09:05,291 --> 00:09:06,542 Benji. 181 00:09:08,417 --> 00:09:10,458 Okay. Or if that's not your jam, 182 00:09:10,458 --> 00:09:13,792 just gentle rocking side to side. 183 00:09:15,458 --> 00:09:18,500 Not clenching the toes, not locked out in the knees. 184 00:09:19,291 --> 00:09:20,000 Cool. 185 00:09:20,000 --> 00:09:22,166 Ground slowly 186 00:09:22,166 --> 00:09:25,041 rolling up, stacking through your spine. 187 00:09:26,542 --> 00:09:28,708 Hands come back to the heart. 188 00:09:28,708 --> 00:09:29,959 And then we'll slowly release 189 00:09:29,959 --> 00:09:31,458 and just take it on to the other side. 190 00:09:31,458 --> 00:09:33,458 So ground through your right foot 191 00:09:33,458 --> 00:09:35,250 and send your left foot behind. 192 00:09:35,250 --> 00:09:38,166 Again, careful not to lock the knees out here 193 00:09:38,166 --> 00:09:40,166 particularly if you have a little hyper mobility. 194 00:09:40,166 --> 00:09:41,750 Keep a soft bend. 195 00:09:41,750 --> 00:09:43,417 Nice and safe and yummy. 196 00:09:44,208 --> 00:09:45,375 Okie doke. Here we go. 197 00:09:45,375 --> 00:09:47,750 Fingertips go down to come up. We find that loop. 198 00:09:47,750 --> 00:09:49,667 So, pelvis might want to tilt out here 199 00:09:49,667 --> 00:09:52,625 so, see if you can 200 00:09:52,625 --> 00:09:53,625 lengthen tailbone down. 201 00:09:53,625 --> 00:09:55,542 Just get your center right underneath you 202 00:09:55,542 --> 00:09:57,500 and when you're ready fingertips go down to come up. 203 00:09:57,500 --> 00:09:59,333 We take a deep breath in, 204 00:09:59,333 --> 00:10:02,583 slight bend in the knees as now we slowly melt it forward. 205 00:10:05,959 --> 00:10:08,667 Sinking. Second one here. Shake the head. 206 00:10:10,417 --> 00:10:12,792 Maybe this would be a good opportunity 207 00:10:12,792 --> 00:10:15,417 to let go of any stress or tension 208 00:10:15,417 --> 00:10:18,041 that you might've come on to the mat with. 209 00:10:18,041 --> 00:10:20,000 Any words unspoken, 210 00:10:21,708 --> 00:10:25,041 or words that you wish you'd said, 211 00:10:25,041 --> 00:10:27,208 anything that needs to be forgiven 212 00:10:27,208 --> 00:10:28,166 and just send a little love. 213 00:10:28,166 --> 00:10:31,667 Go ahead and send some love out now. 214 00:10:31,667 --> 00:10:33,667 Right? What you give is what you get. 215 00:10:34,875 --> 00:10:36,417 It's all a reflection. 216 00:10:38,291 --> 00:10:40,834 Yes. Alright. Ground through the feet. 217 00:10:40,834 --> 00:10:41,500 Tuck the chin. 218 00:10:41,500 --> 00:10:43,708 Connect to your center, your core as you roll it up. 219 00:10:44,291 --> 00:10:45,667 Hands come to the heart. 220 00:10:46,708 --> 00:10:48,083 Yes. 221 00:10:48,083 --> 00:10:49,250 Feel (laughs). 222 00:10:49,250 --> 00:10:50,625 Sorry I just felt my energy change. 223 00:10:51,500 --> 00:10:54,125 Feel that flush, fresh blood, 224 00:10:54,125 --> 00:10:56,834 fresh oxygen as you breathe in deeply 225 00:10:56,834 --> 00:10:58,458 and we'll release the feet 226 00:10:58,458 --> 00:11:00,542 bring them together hip width apart. 227 00:11:00,542 --> 00:11:02,417 Alright, here we go. Fingertips come down to come up. 228 00:11:02,417 --> 00:11:04,291 Inhale, reach for the sky. 229 00:11:04,291 --> 00:11:07,500 Catch a wave. Exhale, crest, fall. 230 00:11:07,500 --> 00:11:08,417 Forward Fold. 231 00:11:09,250 --> 00:11:10,625 Inhale, halfway lift. 232 00:11:10,625 --> 00:11:12,208 Just find a little length. 233 00:11:12,208 --> 00:11:13,750 And exhale, let something go. 234 00:11:14,708 --> 00:11:16,458 Great, you're gonna step the right foot back. 235 00:11:16,458 --> 00:11:17,583 Step the left foot back. 236 00:11:17,583 --> 00:11:18,875 Lower all the way to the belly. 237 00:11:20,166 --> 00:11:21,917 Inhale for a Cobra. 238 00:11:21,917 --> 00:11:23,291 Gentle back bend. 239 00:11:23,291 --> 00:11:25,542 Exhale to soften and fold. 240 00:11:25,542 --> 00:11:28,166 Inhale to press up to all fours or Plank. 241 00:11:28,166 --> 00:11:30,417 Exhale to take it to Downward Facing Dog. 242 00:11:32,333 --> 00:11:35,041 Find your set up. You got it. Connect to your center. 243 00:11:35,875 --> 00:11:37,291 Anchor the left heel, inhale. 244 00:11:37,291 --> 00:11:40,792 Slide the sole of your right foot up against a wall. 245 00:11:40,792 --> 00:11:42,000 Now bend the right knee. 246 00:11:42,000 --> 00:11:44,375 We're gonna go big circles with the right knee here. 247 00:11:44,375 --> 00:11:46,792 Pressing into both palms evenly. 248 00:11:47,792 --> 00:11:50,542 Pressing into both palms evenly. 249 00:11:51,542 --> 00:11:53,333 Notish, (laughs). 250 00:11:53,333 --> 00:11:56,166 Notice the direction you've established 251 00:11:56,166 --> 00:11:57,875 and then now reverse it. 252 00:12:00,125 --> 00:12:01,208 Reverse it. 253 00:12:02,625 --> 00:12:04,583 Great, then kick the right foot out. 254 00:12:04,583 --> 00:12:09,750 One-Legged Dog and on an exhale squeeze it in, knee to nose. 255 00:12:10,291 --> 00:12:12,792 Beautiful. Kick it up. Three-Legged Dog. 256 00:12:12,792 --> 00:12:13,917 Switch it over. 257 00:12:15,083 --> 00:12:17,000 Left foot. Right foot comes down. 258 00:12:17,000 --> 00:12:18,458 Left foot lifts up high. 259 00:12:18,458 --> 00:12:20,542 Stick with it. We're strengthening the upper body. 260 00:12:20,542 --> 00:12:21,125 You got it. 261 00:12:21,917 --> 00:12:23,125 Breathe in. 262 00:12:23,125 --> 00:12:24,375 You have it. 263 00:12:24,375 --> 00:12:25,708 Navel in. You got it. 264 00:12:26,625 --> 00:12:28,792 Then bend your left knee and here we go. 265 00:12:28,792 --> 00:12:30,333 Big circles. You got this. 266 00:12:31,083 --> 00:12:32,583 Press into both palms evenly. 267 00:12:33,458 --> 00:12:35,250 Meet your appropriate edge. You got this. 268 00:12:35,250 --> 00:12:36,708 Breathing deep. 269 00:12:36,708 --> 00:12:38,291 Anchoring through the right heel. 270 00:12:38,959 --> 00:12:42,458 Upper arm bones externally rotating. 271 00:12:42,458 --> 00:12:43,750 Reverse the circle. 272 00:12:43,750 --> 00:12:45,166 Left knee opposite direction. 273 00:12:45,166 --> 00:12:46,959 You got it. Keep breathing. 274 00:12:46,959 --> 00:12:48,333 Soften the skin on the face. 275 00:12:48,333 --> 00:12:49,875 You're doing great. Building strength. 276 00:12:51,208 --> 00:12:53,041 Curating your experience. 277 00:12:53,041 --> 00:12:56,208 Making sure you're checking your attitude. 278 00:12:56,208 --> 00:12:58,792 Often the mind gives up before the body. 279 00:12:58,792 --> 00:13:00,291 You're doin' awesome. Here we go. 280 00:13:00,291 --> 00:13:02,375 Shifting forward. Squeezing knee to nose. 281 00:13:02,375 --> 00:13:04,250 You got this. Three, two, one. 282 00:13:04,250 --> 00:13:06,125 Send it back, Downward Facing Dog. 283 00:13:06,125 --> 00:13:07,583 Both feet on the ground. 284 00:13:07,583 --> 00:13:08,792 Inhale in. 285 00:13:08,792 --> 00:13:10,041 Exhale. Bend your knees. 286 00:13:10,041 --> 00:13:11,625 Look towards the top. 287 00:13:11,625 --> 00:13:12,834 Make your way there. 288 00:13:12,834 --> 00:13:14,250 Take your time. 289 00:13:14,250 --> 00:13:16,500 Forward Fold. Let everything go. 290 00:13:16,500 --> 00:13:18,291 Wooh! Nice work. 291 00:13:20,166 --> 00:13:21,625 Inhale in. 292 00:13:22,667 --> 00:13:24,208 Empty it out through the mouth. 293 00:13:25,917 --> 00:13:26,875 Gorgeous. 294 00:13:26,875 --> 00:13:29,208 Tuck your chin and roll all the way up. 295 00:13:32,583 --> 00:13:35,333 Slowly rise up to Mountain Pose. 296 00:13:35,333 --> 00:13:36,583 Send your gaze out. 297 00:13:36,583 --> 00:13:37,959 Chin lifted. 298 00:13:37,959 --> 00:13:40,917 Trust me, trust yourself, trust the video. 299 00:13:40,917 --> 00:13:44,291 See feelingly again, as Mr. Shakespeare once wrote 300 00:13:44,291 --> 00:13:47,083 and without looking down bring your feet together. 301 00:13:48,000 --> 00:13:49,333 Then bring the palms together. 302 00:13:49,333 --> 00:13:50,542 Capture this magic moment. 303 00:13:50,542 --> 00:13:52,250 Inhale in. 304 00:13:52,250 --> 00:13:54,250 Exhale, relax the shoulders down. 305 00:13:55,000 --> 00:13:56,500 Okay, so inhale. 306 00:13:56,500 --> 00:13:58,667 Fingertips are gonna reach up. 307 00:13:58,667 --> 00:14:00,708 Left hand's gonna grab right wrist 308 00:14:00,708 --> 00:14:03,000 and then we're gonna repeat what we did with the feet earlier. 309 00:14:03,000 --> 00:14:05,750 Right foot comes behind the left. 310 00:14:05,750 --> 00:14:06,959 Now straighten the legs. 311 00:14:06,959 --> 00:14:08,125 Careful not to lock out the knees. 312 00:14:08,125 --> 00:14:11,417 You're gonna slowly tilt to the left side. 313 00:14:11,417 --> 00:14:13,792 Breathe deep. Lengthen tailbone down. 314 00:14:14,667 --> 00:14:16,667 Beautiful. Then slowly come back to center. 315 00:14:16,667 --> 00:14:19,667 From your core, we'll release 316 00:14:19,667 --> 00:14:21,834 the feet and then opposite hand. 317 00:14:21,834 --> 00:14:23,750 So right hand to the left wrist. 318 00:14:23,750 --> 00:14:26,291 We'll pull up and over taking it to the right. 319 00:14:26,291 --> 00:14:27,792 Soft bend in the knees. 320 00:14:27,792 --> 00:14:30,875 Left toes behind and then we grow. 321 00:14:30,875 --> 00:14:32,333 Lengthening tailbone down. 322 00:14:32,333 --> 00:14:35,917 Lifting chin just slightly. 323 00:14:35,917 --> 00:14:37,834 Breathe in deep here. Inhale. 324 00:14:38,583 --> 00:14:40,291 Exhale to release. 325 00:14:40,291 --> 00:14:41,291 Awesome. 326 00:14:41,291 --> 00:14:43,166 Big beach ball up and overhead. 327 00:14:43,166 --> 00:14:44,625 You got it. Inhale. 328 00:14:44,625 --> 00:14:46,500 Exhale, rain it down. 329 00:14:46,500 --> 00:14:48,000 Forward Fold. 330 00:14:48,708 --> 00:14:50,959 Good. Inhale, halfway lift. 331 00:14:51,875 --> 00:14:53,708 Exhale, soften and bow. 332 00:14:54,667 --> 00:14:56,375 Step or hop it back. 333 00:14:56,375 --> 00:15:00,041 Belly to Cobra or Chaturanga to Upward Facing Dog. 334 00:15:00,041 --> 00:15:01,750 Yogi's choice. 335 00:15:03,792 --> 00:15:05,417 And then Downward Facing Dog. 336 00:15:05,417 --> 00:15:07,041 Last one. 337 00:15:09,000 --> 00:15:10,708 You're not gonna be here long so take 338 00:15:10,708 --> 00:15:13,291 the most loving breath you taken all day. 339 00:15:13,291 --> 00:15:14,417 Inhale in. 340 00:15:15,875 --> 00:15:17,375 And exhale out. 341 00:15:18,834 --> 00:15:22,792 Gorgeous. Slow descend of the knees down to the earth. 342 00:15:22,792 --> 00:15:24,166 And so from here we're gonna be going 343 00:15:24,166 --> 00:15:25,708 into a One-Legged Pigeon. 344 00:15:25,708 --> 00:15:27,250 So I want to offer two options. 345 00:15:27,250 --> 00:15:29,959 I'm gonna do a Reclined Pigeon on my back 346 00:15:29,959 --> 00:15:32,291 which I think most people will enjoy. 347 00:15:33,208 --> 00:15:35,458 But the other option is to bring your 348 00:15:35,458 --> 00:15:37,417 right knee up here and do Pigeon here, 349 00:15:37,417 --> 00:15:40,291 kind of traditional One-Legged King Pigeon. 350 00:15:40,291 --> 00:15:42,291 So, just offering it right away 351 00:15:42,291 --> 00:15:44,792 for those who know that they will like that more. 352 00:15:44,792 --> 00:15:47,208 Otherwise if that's a little bit new to you 353 00:15:47,208 --> 00:15:49,250 particularly if you're tight in the hips or low back, 354 00:15:49,250 --> 00:15:52,166 join me for a Reclined One-Legged Pigeon. 355 00:15:52,166 --> 00:15:54,166 You'll swing the legs to one side. 356 00:15:54,166 --> 00:15:55,917 Slowly come on to your back. 357 00:15:59,166 --> 00:16:02,875 And whichever variation you've chosen 358 00:16:02,875 --> 00:16:05,041 we'll do the right leg first. 359 00:16:05,041 --> 00:16:07,166 So on the back we'll kick the right leg up. 360 00:16:07,166 --> 00:16:10,375 Cross right ankle over the top left thigh 361 00:16:10,375 --> 00:16:13,583 and we'll thread the needle starting to breathe deep here. 362 00:16:13,583 --> 00:16:14,417 Don't forget your breath. 363 00:16:14,417 --> 00:16:16,333 Often people forget the breath here. 364 00:16:17,458 --> 00:16:20,542 So keep the breath going the whole way long 365 00:16:20,542 --> 00:16:24,333 and here we are squeezing the legs towards the heart space. 366 00:16:24,333 --> 00:16:26,500 In both variations keeping active 367 00:16:26,500 --> 00:16:28,458 in the right toes and left toes. 368 00:16:29,792 --> 00:16:31,375 Breathing into the belly. 369 00:16:31,375 --> 00:16:34,667 Softening your gaze or closing your eyes here. 370 00:16:38,375 --> 00:16:43,375 So, a little food for thought to take off the mat today, 371 00:16:45,250 --> 00:16:48,375 s remembrance (laughs) that ultimately 372 00:16:48,375 --> 00:16:51,041 we are the ones responsible for our own happiness. 373 00:16:52,333 --> 00:16:55,750 For the way we move and the way we perceive. 374 00:16:55,750 --> 00:16:57,041 The way we observe, 375 00:16:58,375 --> 00:17:00,500 and the way we problem solve. 376 00:17:04,500 --> 00:17:06,041 The Asana practice is awesome because 377 00:17:06,041 --> 00:17:08,333 it allows us to see kind of 378 00:17:08,333 --> 00:17:11,542 how we handle our stuff. 379 00:17:11,542 --> 00:17:12,750 (chuckle) 380 00:17:14,625 --> 00:17:16,708 And hip work's great and we'll continue 381 00:17:16,708 --> 00:17:19,583 with it because it kind of shows you like, 382 00:17:19,583 --> 00:17:22,667 is it kind of your pattern to go around something 383 00:17:22,667 --> 00:17:25,875 or to avoid it or can you learn to 384 00:17:27,000 --> 00:17:28,375 find expansion, 385 00:17:29,792 --> 00:17:33,041 feel your way through something? 386 00:17:33,041 --> 00:17:34,834 Trust your guts. 387 00:17:40,917 --> 00:17:42,375 Alright. Take an inhale. 388 00:17:42,375 --> 00:17:43,667 Use your exhale. 389 00:17:43,667 --> 00:17:48,542 Let the exhale be your cue to make your exit, to unravel. 390 00:17:49,542 --> 00:17:51,708 And then we'll switch to the other side. 391 00:17:51,708 --> 00:17:53,834 This is our last bit today so, 392 00:17:53,834 --> 00:17:56,750 if you're on your back really feel supported 393 00:17:56,750 --> 00:17:59,333 in this moment. If you're flipped, 394 00:18:00,083 --> 00:18:01,667 feel that connection of hand to earth, 395 00:18:01,667 --> 00:18:04,333 maybe palms to earth and feel supported 396 00:18:04,333 --> 00:18:06,667 by Sweet Mama Earth 397 00:18:07,667 --> 00:18:09,333 and then I'll quiet up for this side 398 00:18:09,333 --> 00:18:11,667 and allow you to listen to the sound of your breath. 399 00:18:39,125 --> 00:18:42,750 Notice what thoughts might've come up here. 400 00:18:42,750 --> 00:18:44,333 Acknowledge them. 401 00:18:44,333 --> 00:18:45,875 Come back to the sound of your breath, 402 00:18:45,875 --> 00:18:48,125 the wisdom of your heart for one more cycle. 403 00:18:48,125 --> 00:18:49,333 In. 404 00:18:51,166 --> 00:18:52,417 And out. 405 00:18:56,000 --> 00:18:56,834 (laughs) 406 00:18:56,834 --> 00:18:58,125 Okay, unraveling. 407 00:18:58,834 --> 00:19:00,083 Beautiful. 408 00:19:00,083 --> 00:19:01,792 If you are not on your back yet 409 00:19:01,792 --> 00:19:03,458 come on down to join us, pals. 410 00:19:04,458 --> 00:19:06,959 We'll just take a moment here to windshield wiper the legs. 411 00:19:07,834 --> 00:19:10,166 Be really mindful, even in these small moments, 412 00:19:10,166 --> 00:19:12,625 let them all be gestures of love. 413 00:19:16,708 --> 00:19:19,000 And then we'll extend the legs out long. 414 00:19:22,542 --> 00:19:24,208 Alright so we'll expand on this 415 00:19:24,208 --> 00:19:26,917 a bit more tomorrow but you can take this off the mat 416 00:19:26,917 --> 00:19:28,250 and in to the rest of your day 417 00:19:28,250 --> 00:19:31,250 or your evening remembering, dear one, that you 418 00:19:31,250 --> 00:19:32,708 are ultimately the one responsible 419 00:19:32,708 --> 00:19:34,041 for your own happiness. 420 00:19:34,041 --> 00:19:35,708 Everything you have is within. 421 00:19:35,708 --> 00:19:37,417 I'm here to help as are all the people 422 00:19:37,417 --> 00:19:39,959 practicing with you around the world, supporting you. 423 00:19:39,959 --> 00:19:41,417 We're all in this together. 424 00:19:41,417 --> 00:19:43,500 And isn't that a great feeling? 425 00:19:43,500 --> 00:19:46,000 Bring the palms together. Thumbs up to third eye. 426 00:19:47,625 --> 00:19:50,166 We'll close today by inhaling lots of love in. 427 00:19:52,000 --> 00:19:53,750 Exhaling lots of love out. 428 00:19:55,125 --> 00:19:59,291 And quietly we whisper Namaste. 429 00:20:01,375 --> 00:20:03,500 Thanks everyone. You're doin' awesome. 430 00:20:04,500 --> 00:20:06,083 Hasta manaƱa. 431 00:20:06,083 --> 00:20:09,708 (bright music)